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• Say Hello To My Everyday Sauteed Vegetables Recipe
• Ingredients & Substitutions
• How To Saute Vegetables
• Timing For Different Sauteed Veggies
• My Tips For Flavor & Texture
• Sauteed Vegetables (Fast, Easy Recipe) Recipe card
• Serving Ideas
• Recipe Reviews

Say Hello To My Everyday Sauteed Vegetables Recipe

These sauteed vegetables are one of the first ways I learned to cook veggies 20 years ago, and there are many reasons I still make them often. It’s so simple, in the best, colorful kind of way. Here’s why it’s one of my favorite healthy vegetable recipes ever:

• Perfect texture with a buttery garlic flavor – No mushy, lifeless sauteed veggies here! These are just the right amount of tender, with a little browning, caramelized edges, and a buttery, garlicky taste.
• Great way to clean out your fridge – Sauteing individual produce (like sauteed asparagus or broccoli ) is really tasty, but this sauteed vegetables recipe will work with any kind you’ve got. I particularly love it to use up odds and ends when I don’t have enough of any one thing for a separate dish.
• Simple ingredients – These are basic staples I always have at home, and I bet you do, too. And the whole thing is so fast!

I call these my everyday sauteed vegetables because I can serve them with just about anything we’re having for dinner. Make them with me, and they’ll go with whatever main you’ve got planned!

“I made the sautéed vegetables recipe, and it was absolutely delicious! I followed the recipe exactly, and the vegetables came out perfectly tender with a lovely touch of browning. The garlic butter added such a savory and fragrant finish. It’s a tasty side dish that pairs well with almost any meal. My husband loved it, and I’ll definitely be making it again.” –Holly

⭐⭐⭐⭐⭐

Ingredients & Substitutions

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

• Vegetables – I used carrots , bell peppers , broccoli , cauliflower , cremini mushrooms , and zucchini , which are all the types I buy most often. See my recommendations below to mix and match different types of sauteed vegetables, and how to know when to add each to your pan.
• Aromatics – I guess you could consider these sauteed veggies too, but to me they are distinctly separate because they flavor everything else. I used red onion and fresh minced garlic this time. Feel free to swap in white or yellow onions (their sharpness mellows out when you saute them!), or even a teaspoon of jarred minced garlic in a pinch.
• Olive Oil – For sauteing. Sometimes I use avocado oil instead.
• Unsalted Butter – My secret ingredient for buttery, flavorful sauteed vegetables! I add it toward the end, so it adds flavor but doesn’t get a chance to burn.
• Sea Salt & Black Pepper – If you use salted butter, you may want to reduce the salt added separately.

How To Saute Vegetables

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. Saute hard vegetables. Heat the olive oil in large skillet or saute pan over medium-high heat, until shimmering. Add the carrots and onions. Cook, stirring occasionally but not constantly, until softened.
2. Saute soft vegetables. Add the bell peppers, broccoli, cauliflower, mushrooms, and zucchini. Saute until the vegetables are just barely crisp tender and starting to brown.

1. Add butter and garlic. Lower heat to medium-low. Push veggies to the sides of the pan, making an open space in the center. Add butter and wait for it to melt. Add minced garlic to the butter and saute until fragrant.
2. Combine. Stir the sauteed vegetables together and remove from heat. Season with salt and pepper to your taste. Stir gently until the butter is absorbed into the veggies. I like a sprinkle of fresh parsley for garnish.

Timing For Different Sauteed Veggies

This is one of my favorite healthy vegetable recipes, because you can mix and match any type in your fridge! The key to know is the time to saute vegetables can vary depending on the type of veggie. Here is the timing I use:

• Hard vegetables take at least 10-15 minutes. These include carrots, onions, parsnips, turnips , celery, brussels sprouts, cabbage , celery, potatoes, radishes , and other root vegetables . Sometimes sauteing these can take even longer, so I like to dice them into pretty small pieces if I want them to soften.
• Soft or watery veggies take 5-7 minutes. These include zucchini, yellow squash , broccoli, cauliflower, romanesco , portobello or shiitake mushrooms , snow peas, artichoke hearts, asparagus, corn kernels, green beans, and cherry or grape tomatoes. The only exception is eggplant , which is soft and watery, but I still prefer to add with the hard veggies and let it cook longer.
• Leafy greens wilt in just acouple minutes. So, I usually saute spinach or kale very briefly toward the very end, when the other sauteed vegetables are basically done.
• I often cook a combination like this: Cook harder veggies for a few minutes first, then add the softer veggies. Continue cooking until all of them are tender.

My Tips For Flavor & Texture

• Want crisp-tender zucchini? I find it cooks faster than the other veggies and gets very soft. If you don’t want it so soft, you can slice it thicker (1/2 inch instead of 1/4 inch), or just add it in the last 3 minutes of the soft vegetables step.
• I add salt and pepper at the end because this allows for better browning. However, you can season right after adding all vegetables to the pan in step 3 if you don’t mind less browning.
• Can you saute frozen vegetables? Yes, I saute frozen veggies all the time and use the same method! No need to thaw first. The main difference is they take a few minutes longer. They also don’t get crispy or brown as easily, so sometimes I need higher heat with them.
• Want extra flavor? Sometimes I season my sauteed vegetables with Italian seasoning , or spices like cumin, paprika, or crushed red pepper flakes. You can also toss them in fresh herbs (like basil, dill, chives, or thyme) or grated parmesan cheese — I prefer to do this at the end, after cooking.
• How are sauteed veggies different from a vegetable stir fry ? They are very similar, but sauteed veggies cook a little more slowly, at slightly lower heat, and you don’t stir them quite as often, so the end result is softer. And unlike a stir fry, these are more basic and don’t have a sauce.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 tbsp Olive oil ▢
• 1/2 large Red onion (cut into 1-inch pieces, layers separated) ▢
• 2 medium Carrots (sliced thinly) ▢
• 1 large Red bell pepper (cut into strips) ▢
• 1 cup Broccoli (cut into medium florets) ▢
• 1 cup Cauliflower (cut into medium florets) ▢
• 1 cup Cremini mushrooms (sliced) ▢
• 1 medium Zucchini (sliced ¼ inch thick) ▢
• 2 tbsp Unsalted butter ▢
• 2 cloves Garlic (minced) ▢
• 1/2 tsp Sea salt (to taste) ▢
• 1/4 tsp Black pepper (to taste) ▢
• Fresh parsley (optional, for garnish) ▢

Instructions

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

1. Heat olive oil in a large (12-inch) skillet with tall sides (or a saute pan ) over medium-high heat, until shimmering.
2. Add the carrots and onions. Cook for 5-7 minutes , stirring occasionally but not constantly, until softened.
3. Add the bell peppers, broccoli, cauliflower, mushrooms, and zucchini. Cook for 6-8 minutes , stirring occasionally but not constantly (stirring too often will prevent browning), until the vegetables are just barely crisp tender and starting to brown. The zucchini will cook faster than the other veggies and get soft, so if you prefer crisp tender zucchini, add it in the last 3 minutes of this step instead. Proceed to the next step slightly before the veggies are done to your liking. Add a little more oil as needed if the pan gets very dry.
4. Reduce heat to medium-low. Push the veggies to the sides of the pan, making an open space in the center. Add the butter and wait for it to melt. Add the minced garlic to the butter and saute for about 1 minute , until fragrant.
5. Once garlic is aromatic and just starting to brown, stir everything together and remove from heat. Season with salt and pepper to taste. Stir gently until the butter is absorbed into the veggies. Garnish with fresh parsley if desired.

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: 1 cup

• Timing for different types of vegetables: See my recommendations above to saute all kinds of vegetables.
• Recipe tips: Check out my recipe tips above to help you get the best flavor and texture, and option for frozen produce if that’s what you have.
• Storage: Let veggies cool, then refrigerate for up to 3-5 days.
• Meal prep: Chop the vegetables ahead and store in airtight containers in the fridge. Root vegetables and potatoes do best stored submerged in water, so they don’t brown or dry out.
• Reheat: I usually just saute veggies in a skillet again, or repurpose leftovers by tucking them into an omelette .
• Freeze: Cool completely, then freeze for up to 3 months. To prevent sticking, I flash freeze on a sheet pan first, then transfer to a bag once solid.

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.

Sauteed Vegetables

Serving Ideas

These sauteed veggies are the perfect healthy vegetable recipe when you just need a simple side or want to use up what’s in your fridge. I’ve served it with all kinds of healthy dinners :

• Chicken – My weeknight go-tos are simple baked chicken breast , chicken legs , or chicken leg quarters . If you like something more unique, try my garlic butter chicken or paprika chicken .
• Steak – I like to saute vegetables while I air fry steak , and can have both done around the same time. For a nicer dinner, you can’t go wrong with a juicy New York strip , ribeye , or filet mignon .
• Seafood – My baked salmon , pan fried tilapia , or air fryer shrimp are perfect for quick weeknight meals. For a special occasion, I love pan seared halibut , crab legs , or sea bass .
• Pasta Meals – For a vegetarian meal, toss the vegetables with your favorite pasta (or zoodles ), sauce, and cheese.
• Rice Bowls – Plate the sauteed veggies over rice or cauliflower rice along with air fryer salmon bites or steak bites .

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!)

Sauteed Vegetables (Fast, Easy Recipe)

My easy sauteed vegetables recipe has a simple secret ingredient for so much flavor! These sauteed veggies work with any combo you’ve got.

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/sauteed-vegetables/

Ingredients

• 2 tbsp Olive oil
• 1/2 large Red onion (cut into 1-inch pieces, layers separated)
• 2 medium Carrots (sliced thinly)
• 1 large Red bell pepper (cut into strips)
• 1 cup Broccoli (cut into medium florets)
• 1 cup Cauliflower (cut into medium florets)
• 1 cup Cremini mushrooms (sliced)
• 1 medium Zucchini (sliced ¼ inch thick)
• 2 tbsp Unsalted butter
• 2 cloves Garlic (minced)
• 1/2 tsp Sea salt (to taste)
• 1/4 tsp Black pepper (to taste)
• Fresh parsley (optional, for garnish)

Instructions

1. Heat olive oil in a large (12-inch) skillet with tall sides (or a saute pan ) over medium-high heat, until shimmering.
2. Add the carrots and onions. Cook for 5-7 minutes , stirring occasionally but not constantly, until softened.
3. Add the bell peppers, broccoli, cauliflower, mushrooms, and zucchini. Cook for 6-8 minutes , stirring occasionally but not constantly (stirring too often will prevent browning), until the vegetables are just barely crisp tender and starting to brown. The zucchini will cook faster than the other veggies and get soft, so if you prefer crisp tender zucchini, add it in the last 3 minutes of this step instead. Proceed to the next step slightly before the veggies are done to your liking. Add a little more oil as needed if the pan gets very dry.
4. Reduce heat to medium-low. Push the veggies to the sides of the pan, making an open space in the center. Add the butter and wait for it to melt. Add the minced garlic to the butter and saute for about 1 minute , until fragrant.
5. Once garlic is aromatic and just starting to brown, stir everything together and remove from heat. Season with salt and pepper to taste. Stir gently until the butter is absorbed into the veggies. Garnish with fresh parsley if desired.

Maya’s Recipe Notes

Serving size: 1 cup

• Timing for different types of vegetables: See my recommendations above to saute all kinds of vegetables.
• Recipe tips: Check out my recipe tips above to help you get the best flavor and texture, and option for frozen produce if that’s what you have.
• Storage: Let veggies cool, then refrigerate for up to 3-5 days.
• Meal prep: Chop the vegetables ahead and store in airtight containers in the fridge. Root vegetables and potatoes do best stored submerged in water, so they don’t brown or dry out.
• Reheat: I usually just saute veggies in a skillet again, or repurpose leftovers by tucking them into an omelette .
• Freeze: Cool completely, then freeze for up to 3 months. To prevent sticking, I flash freeze on a sheet pan first, then transfer to a bag once solid.

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. :)