FREE 5-Ingredient Recipe EBook

• Why You Need My Kohlrabi Recipe
• Ingredients & Substitutions
• How To Cut Kohlrabi
• How To Cook Kohlrabi
• My Recipe Tips
• Storage & Meal Prep
• Serving Ideas
• My Favorite Baking Sheet For This Recipe
• Kohlrabi Recipe Recipe card
• Recipe Reviews

I get bored eating the same side dishes all the time, so I’m always looking for new vegetables to shake things up—and this kohlrabi recipe is my latest favorite! If you haven’t tried it before, kohlrabi tastes like a mix between a radish , a turnip , broccoli, and cabbage, with a hint of sweetness. It’s a strange-looking veggie, but really tasty once you cook it. So, when you’ve got some and are wondering what to do with it, make this easy roasted version with me!

Why You Need My Kohlrabi Recipe

• Sweet, savory, and peppery flavor – The taste reminds me of (more peppery) roasted cabbage or roasted broccoli stems. And with the extra garlic, herbs, and olive oil I add, it’s even better.
• Crisp tender texture – My roasting method gives you perfectly crispy kohlrabi on the outside, with a tender bite on the inside. Think like a roasted potato or rutabaga .
• Just 4 ingredients – This kohlrabi recipe is super simple—just 4 ingredients (plus salt and pepper) that pack a ton of flavor. It’s also naturally gluten-free. Sometimes less really is more.
• One of the easiest kohlrabi recipes – With only 10 minutes of prep and hands-off roasting, this is the simplest way to cook this veggie. Less time in the kitchen and more time with your family is a win.

Ingredients & Substitutions

Here I explain the best ingredients for my roasted kohlrabi recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Kohlrabi – Sometimes this is called a “German turnip”. But what is kohlrabi, anyway, and where do you get it? Even though it looks a bit like a root vegetable , it’s not. The kohlrabi plant is actually in the family of cruciferous veggies! I usually find it in the produce section of the grocery store or at the farmers market in the fall, winter, and early spring. Kohlrabi can be green, purple, or white, and any of these colors are fine.
• Olive Oil – Always a good choice for roasting! Avocado oil makes a good neutral substitute.
• Garlic Powder – I prefer this over fresh garlic cloves here, because it won’t burn and sticks better. If you want to add fresh minced garlic, add it in the last 5 minutes of roasting.
• Italian Seasoning – I mix my own Italian seasoning blend in just a few minutes, but store-bought is just fine. You can also use individual dried herbs, like oregano, rosemary, or thyme. If you’ve got fresh herbs on hand, use a tablespoon of fresh to replace the teaspoon of dried.
• Sea Salt & Black Pepper

How To Cut Kohlrabi

I’ve made noodles with a spiralizer (similar to zucchini noodles ) or shredded it into a slaw, but for this kohlrabi recipe we’ll be making wedges to roast them:

1. Slice off the ends. Cut off the top and bottom of the kohlrabi bulb, near the stem and the opposite end.
2. Peel off the skin. Use a vegetable peeler or paring knife to remove the tough outer skin.
3. Cut into wedges. Slice the vegetable in half lengthwise, then cut each half into 6 equal 1-inch wedges. You’ll end up with 12 wedges per kohlrabi, or 24 wedges total.

How To Cook Kohlrabi

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Prep and season. Preheat your oven and line a baking sheet with parchment paper. Place the kohlrabi wedges in a bowl along with the olive oil, garlic powder, Italian seasoning, sea salt and black pepper. Toss to coat.
2. Roast until golden. Arrange the pieces on the lined baking sheet in a single layer. Bake, flipping halfway through, until the kohlrabi recipe is fork tender and golden brown. I garnish with fresh parsley for a pop of color.

My Recipe Tips

• Struggling with peeling? The larger your kohlrabi, the more tough the skin is. If it’s difficult to peel, blanch it in boiling water for 1-2 minutes, or poke holes in it and microwave for a couple of minutes to soften the skin. You can also cut the wedges first and then peel the individual pieces, which takes a bit more time but is easier.
• Not getting enough browning? Make sure your sheet pan is not crowded — every piece should be touching the pan, with spaces between them. I also usually find that parchment paper doesn’t produce browning as nicely as a bare pan or foil, but this kohlrabi recipe browns just fine on parchment paper, as you can see in my pictures.
• How do you know when it’s done? Use a fork or knife! Insert it into a piece and ensure that it feels tender.
• Want to jazz it up? Add a teaspoon of lemon zest, a tablespoon of lemon juice, or 2 tablespoons of balsamic vinegar before roasting. You can also toss the roasted kohlrabi with 1/3 cup of grated parmesan cheese halfway through the cook time.
• What to do with the leaves? The kohlrabi I got didn’t have them, but if yours does, don’t waste them! You can chop them up and saute them like kale .

Storage & Meal Prep

• Store: Keep leftovers in an airtight container in the fridge for up to 3-5 days. I toss them them in my chicken stir fry or salads . If you have extras that are raw, they cook up really nicely in my slow cooker pot roast , too.
• Meal prep: You can meal prep this kohlrabi recipe by cutting the vegetable in advance. Just store in the fridge until ready to roast. I recommend wrapping in a damp paper towel to prevent drying out.
• Reheat: I like to toss this veggie in my air fryer for a couple of minutes to reheat, but the oven at 350 degrees F also works.
• Freeze: You can freeze cooked kohlrabi for up to 3 months. If you want to freeze it raw, chop it up first and blanch the pieces in boiling water for 1-2 minutes before drying and freezing.

Serving Ideas

I like these roasted wedges as a side dish. Here are some ideas to serve with them:

• Chicken – The sweet flavors of this kohlrabi recipe pair perfectly with my lemon garlic chicken or simple baked chicken thighs . For some heat, make my harissa chicken .
• Seafood – Whip up my garlic butter shrimp , pan seared salmon , or pan-fried tilapia while you’ve got the kohlrabi in the oven.
• Beef Or Pork – Try my honey garlic pork chops , or if you want a quicker meal, air fryer pork chops or sirloin steak .
• Sauces – I love a drizzle of tahini sauce (tastes amazing with a sprinkle of pine nuts and feta), basil pesto , or chimichurri sauce as a flavorful finish to the roasted kohlrabi. You can also dunk the wedges in garlic aioli .

My Favorite Baking Sheet For This Recipe

I use this baking sheet for roasting just about everything! It’s nonstick, making cleanup a breeze, and the even heat distribution creates perfectly roasted veggies every time.

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 lb Kohlrabi (2 medium/large) ▢
• 2 tbsp Olive oil ▢
• 1 tsp Garlic powder ▢
• 1 tsp Italian seasoning ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper. You can also use foil or a bare pan, and just spray with cooking spray.
2. To cut the kohlrabi, start by cutting the ends off and peel the outside. Slice in half, then cut each half into 6 1-inch wedges. You should get 12 wedges per kohlrabi, or 24 total.
3. Place the kohlrabi wedges in a bowl along with the olive oil, garlic powder, Italian seasoning, sea salt and black pepper. Toss to coat.
4. Arrange the wedges on the lined baking sheet in a single layer.
5. Roast kohlrabi in the oven for 30-35 minutes , flipping halfway through, until fork tender and golden brown.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 4 wedges

• Tips: See the details in the post above! I’ve got tips for peeling your kohlrabi, how to ensure perfect browning, ways to jazz it up, and what to do with the leaves.
• Store: Up to 3-5 days in the fridge.
• Reheat: Use your air fryer or oven at 350 degrees F.
• Freeze: Up to 3 months after cooking. You’ll need to chop and blanch it first if you want to freeze it raw.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Kohlrabi Recipe

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.

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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!)

Kohlrabi Recipe

Cook my roasted kohlrabi recipe with olive oil, garlic powder, and Italian herbs for an easy side. I’ll also show you how to cut it easily!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/kohlrabi-recipe/

Ingredients

• 2 lb Kohlrabi (2 medium/large)
• 2 tbsp Olive oil
• 1 tsp Garlic powder
• 1 tsp Italian seasoning
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper. You can also use foil or a bare pan, and just spray with cooking spray.
2. To cut the kohlrabi, start by cutting the ends off and peel the outside. Slice in half, then cut each half into 6 1-inch wedges. You should get 12 wedges per kohlrabi, or 24 total.
3. Place the kohlrabi wedges in a bowl along with the olive oil, garlic powder, Italian seasoning, sea salt and black pepper. Toss to coat.
4. Arrange the wedges on the lined baking sheet in a single layer.
5. Roast kohlrabi in the oven for 30-35 minutes , flipping halfway through, until fork tender and golden brown.

Maya’s Recipe Notes

Serving size: 4 wedges

• Tips: See the details in the post above! I’ve got tips for peeling your kohlrabi, how to ensure perfect browning, ways to jazz it up, and what to do with the leaves.
• Store: Up to 3-5 days in the fridge.
• Reheat: Use your air fryer or oven at 350 degrees F.
• Freeze: Up to 3 months after cooking. You’ll need to chop and blanch it first if you want to freeze it raw.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)