Keto Vegetables

Free Printable: Low Carb & Keto Food List

• Keto Vegetables List
• Carbs In Keto Veggies
• Veggies To Avoid On Keto
• Mixed Keto Vegetable Recipes
• Recipe Reviews

Most people can agree that vegetables are good for you. However, not all vegetable choices are ideal for a keto diet. Do you know which keto vegetables are best? And how many carbs are in keto veggies? This guide has everything you need to know — the best keto friendly vegetables, their macros , and the best keto recipes to cook them.

FREE PRINTABLE: KETO VEGETABLES LIST

Join 300,000+ others to get a FREE keto veggies list with carb counts, plus weekly keto recipes!

While the keto fruit list is relatively short, there are lots of keto vegetables you can eat and still stay in ketosis. Ideal options contain less natural sugar and lower net carbs (for veggies, net carbs are total carbs minus fiber). Leafy greens, zucchini, cauliflower, and asparagus are popular keto veggies because they meet these guidelines.

Keto Vegetables List

I have a more comprehensive keto vegetables list with carb counts further below, but first, let’s cover the most popular low carb veggies you’ll probably eat the most. I’m including recipe ideas for each!

You can also take advantage of the benefits of keto friendly vegetables — fiber, vitamins, minerals, and antioxidants — in keto soups or salads , as keto snacks , and of course, low carb side dishes . (My all-time favorite is stir fry vegetables .)

Cauliflower is probably the most popular keto vegetable. You can turn it into just about anything with these easy recipes – it can replace rice, potatoes, pizza crusts, and more.

Cauliflower has just 3.2g net carbs per 1 cup serving. And you can use it in so many different ways!

Keto Cauliflower Recipes:

• Cauliflower Rice
• Cauliflower Casserole
• Cauliflower Pizza Crust
• Roasted Cauliflower
• Cauliflower Potato Salad
• Cauliflower Mashed Potatoes

Keto Zucchini Recipes:

One of the best keto vegetables ever! Use zucchini to make noodles, casseroles, bread, and of course, just enjoy it cooked on its own. You can also freeze zucchini to use later.

Zucchini is a very versatile low carb veggie to cook with, at only 2.4g net carbs per 1 cup serving. Its sister vegetable, yellow squash , is pretty similar at 2.6g net carbs per cup.

• Zucchini Noodles
• Air Fryer Zucchini Chips
• Keto Zucchini Bread
• Sauteed Zucchini
• Stuffed Zucchini Boats

Asparagus is a light and tasty spring vegetable. It cooks fast and is a good choice for roasting, but you can use it in other ways, too.

Asparagus has 2.4g net carbs per 1 cup serving. It’s one of the lowest carb veggies you can eat.

Keto Asparagus Recipes:

• Roasted Asparagus
• Bacon Wrapped Asparagus
• Grilled Asparagus
• Baked Asparagus With Parmesan
• Cream Of Asparagus Soup

Raw bell peppers add sweetness and crunch to dishes, while cooking them mellows out their flavor. They are wonderful on their own, as well as added to recipes for flavor and crunch.

Bell peppers have 3.6g net carbs per 1 cup serving. They’re great keto vegetables to keep on hand! Other types of chili peppers, like poblano peppers and shishito peppers , are low carb as well.

Keto Bell Pepper Recipes:

• Keto Stuffed Peppers
• Sheet Pan Fajitas
• Bell Pepper Sandwich
• Stuffed Mini Peppers
• Stuffed Pepper Soup

Don’t let memories of soggy, stinky sprouts turn you away. Brussels sprouts taste amazing if you use good recipes that make them crispy and golden, or even leave them raw.

Brussels sprouts have 4.6g net carbs per 1 cup serving.

Keto Brussels Sprout Recipes:

• Brussels Sprouts With Bacon
• Oven Roasted Brussels Sprouts
• Kale Brussels Sprout Salad
• Smashed Brussels Sprouts
• Fried Brussels Sprouts

From the same family as Brussels sprouts, cabbage is one of the most keto friendly vegetables. It adds fiber, and makes dishes both comforting and hearty.

Cabbage has 3g net carbs per 1 cup serving.

Keto Cabbage Recipes:

• Sauteed Cabbage
• Keto Cabbage Rolls
• Cabbage Steaks
• Cabbage Soup With Hamburger
• Cabbage Salad

This pretty purple vegetable tastes great on its own, but it also makes a perfect addition to Italian food.

Eggplant has 2.3g net carbs per 1 cup serving.

Keto Eggplant Recipes:

• Roasted Eggplant
• Eggplant Lasagna
• Eggplant Pizza
• Sauteed Eggplant
• Eggplant Rollatini

Broccoli is one of the most versatile keto vegetables. It holds up to roasting, soups, stir fry, and more.

Raw broccoli has 3.6g net carbs per 1 cup serving. Like many low carb veggies, its volume shrinks down when it cooks, so the same amount of cooked broccoli would have a bit more carbs.

Keto Broccoli Recipes:

• Broccoli Cheese Soup
• Keto Beef And Broccoli
• Keto Quiche
• Roasted Broccoli
• Broccoli Cheese Casserole

With a fresh, crunchy texture and low carbs, cucumber easily makes it to the keto vegetables list. Use it for refreshing appetizers and sides!

Cucumbers have 1.6g net carbs per 1/2 cup serving.

Keto Cucumber Recipes:

• Creamy Cucumber Salad
• Cucumber Subs
• Tomato Cucumber Salad
• Smoked Salmon Bites
• Cucumber Noodles

Use them to bulk up sauces and soups, in low carb appetizer recipes , or cook them up on their own for a delicious side dish.

Mushrooms have 2.2g net carbs per 1 cup serving, but shrink a lot if you cook them.

Keto Mushroom Recipes:

• Roasted Mushrooms Recipe
• Keto Stuffed Mushrooms
• Sauteed Mushrooms
• Stuffed Portobello Mushrooms
• Keto Cream Of Mushroom Soup

While most beans are not keto, green beans are keto friendly. Use them for easy sides, and even holiday dishes.

Green beans have 4.3g net carbs per 1 cup serving.

Keto Green Bean Recipes:

• Sauteed Green Beans
• Keto Green Bean Casserole
• Roasted Green Beans
• Green Beans Almondine
• Air Fryer Green Beans

This naturally noodle-y keto vegetable makes a delicious pasta swap, casserole base, or simple side dish. You’ll love its light and neutral flavor, ready to take on the flavor of any sauce you like!

Spaghetti squash has 5.5g net carbs per 1 cup serving.

Keto Spaghetti Squash Recipes:

• Baked Spaghetti Squash
• Keto Pad Thai
• Stuffed Spaghetti Squash
• Keto Chicken Soup
• Microwave Spaghetti Squash

While exact carb counts vary by variety, all kinds of leafy greens — including spinach, kale, lettuce, arugula, and more — are some of the best vegetables for keto. Salads are an obvious choice, but many greens can be cooked in recipes as well.

Leafy greens range mostly between 0.5-1.2g net carbs per 1 cup serving, though kale is a bit higher at 3.4g net carbs per 1 cup serving.

Keto Recipes Using Leafy Greens:

• Big Mac Salad
• Collard Green Wraps
• Baked Kale Chips
• Wedge Salad
• Creamed Spinach

Believe it or not, pumpkin is a keto friendly veggie! It works well in sweet and savory dishes, especially during the fall months.

Plain pumpkin puree has 6.9g net carbs per 1 cup serving. While this is on the higher side for a keto veggie, pumpkin recipes typically call for between 1/4 and 1 cup pumpkin puree for an entire batch, with many servings included as part of that, so it doesn’t increase carb count much for a single serving.

Keto Pumpkin Recipes:

• Keto Pumpkin Pie
• Creamy Pumpkin Soup
• Keto Pumpkin Muffins
• Keto Pumpkin Roll
• Almond Flour Pumpkin Bread

Root vegetables are not strictly keto friendly vegetables, but some of them are low enough in carbs to fit into a ketogenic diet. Just enjoy them only in moderation.

Jicama, rutabaga, and celery root ( 5.1g net carbs , 8.9 g net carbs , and 11.6g net carbs per 1 cup serving, respectively) make great alternatives to potatoes, which have more than 30 net carbs per cup. Carrots have 8.7g net carbs per cup. On the other hand, radishes have only 2g net carbs per cup and can be enjoyed more freely. Onions have 4.3g net carbs in only 1/2 cup, but this isn’t usually a problem since you wouldn’t eat them plain.

Keto Recipes With Root Veggies:

• Roasted Rutabaga
• Keto French Fries
• Keto Beef Stew
• Radish Salad
• Keto Onion Rings

FREE PRINTABLE: KETO VEGETABLES LIST

Join 300,000+ others to get a FREE keto veggies list with carb counts, plus weekly keto recipes!

Carbs In Keto Veggies

The keto vegetables list above covers the most popular options, but there are many more to choose from. This chart has the full list, along with the grams of carbs in each one at a glance, so you’ll know the best keto vegetables to eat. (Net carb counts come from the USDA Food Database , and don’t include fiber.)

For an even more complete listing of carbs in vegetables, check the keto food list , which has a printable version as well.

FREE PRINTABLE: KETO VEGETABLES LIST

Join 300,000+ others to get a FREE keto veggies list with carb counts, plus weekly keto recipes!

Keto Vegetables Carbs Chart

Veggies To Avoid On Keto

If you’re paying close attention to your carb intake, you won’t be able to enjoy every veggie in the produce section. Take a look at these keto vegetables to avoid and get a better idea of which ones to skip (or enjoy in much smaller amounts). This list also includes beans, pulses, and some fruits used more like keto friendly vegetables.

A few surprises and caveats about these veggies to avoid on low carb:

• Carrots are relatively low in carbs compared to other root vegetables. You can enjoy them in moderation as part of a recipe, such as keto carrot cake or keto coleslaw . If you are okay with moderate-carb root veggies such as rutabagas, jicama, and celeriac, you might consider carrot sticks in moderation as well.
• Edamame / soybeans are actually relatively low carb, but should be avoided for clean keto. To learn more about why, read my post about soy sauce substitutes — the same applies to soybeans.
• A few of these veggies are relatively high in carbs, but acceptable in smaller amounts when blended with other veggies. For example, this keto sweet potato casserole actually gets some flavor from butternut squash. Similarly, we have a small amount of peas in spaghetti squash carbonara without raising the carb count too much.

Mixed Keto Vegetable Recipes

Individual keto friendly vegetables are delicious, but combining lots of different veggies punches up the flavor and the nutrients. Below you’ll find some of the best recipes using keto veggie recipes that use multiple types. Enjoy!

Vegetable Soup

A hearty vegetable soup, brimming with a variety of keto friendly vegetables like cauliflower, green beans, and bell peppers.

Get The Recipe > 216054Keto Vegetables

Oven Roasted Vegetables

This simple recipe is the perfect combination of veggies like broccoli, cauliflower, and bell peppers, deliciously seasoned for a healthy, flavorful side dish.

Get The Recipe > 547144Keto Vegetables

Frittata Recipe

Customize this delicious breakfast dish with keto veggies, meats, and cheese you have on hand.

Get The Recipe > 676805Keto Vegetables

Cauliflower Fried Rice

With all the flavors or classic fried rice, this version is made low carb thanks to my cauliflower swap!

Get The Recipe > 16475Keto Vegetables

Sauteed Vegetables

Whip up a side of the best keto vegetables in just 20 minutes! Plus find out my secret ingredient for maximum flavor ?

Get The Recipe > 2572993Keto Vegetables

Broccoli Cauliflower Casserole

Broccoli and cauliflower combined in a creamy, cheesy sauce, and topped with crispy bacon for the ultimate comfort food!

Get The Recipe > 2662036Keto Vegetables

Healthy Soup

Packed with low carb vegetables, this soup is flavorful, comforting, and just plain healthy!

Get The Recipe > 1025665Keto Vegetables

Air Fryer Vegetables

Choose whatever keto veggies you have on hand, and make this easy side dish in just 8 minutes!

Get The Recipe > 2586562Keto Vegetables

Stir Fry Vegetables

This easy, healthy vegetable stir fry recipe has endless possibilities, and takes just 10 minutes to whip up.

Get The Recipe > 981617Keto Vegetables

Get The Mashed Cauliflower Recipe

FREE PRINTABLE: KETO VEGETABLES LIST

Join 300,000+ others to get a FREE keto veggies list with carb counts, plus weekly keto recipes!

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)