Here are ten great low-carb vegetables, tasty and rich in nutrients but with very few carbs. We’ve attempted to sort them by how popular and useful they are in low-carb cooking.
All numbers are net carbs per 100 grams (3½ ounces).
- Cauliflower – 3 g. Perhaps the most classic and iconic of all low-carb vegetables. The base of cauliflower rice and cauliflower mash.
- Cabbage – 3 g. Another great low-carb vegetable. Who doesn’t love butter-fried green cabbage or the simply amazing Asian cabbage stir-fry?
- Avocado – 2 g. Not just low carb, but also full of nutritious fat. Technically a fruit, but most people likely think of it as a vegetable. Avocado can be eaten in all kinds of ways, including on its own, in salads, or it can be used to make guacamole. Great source of good fats.
- Broccoli – 4 g. Another great option that can replace pasta, rice or potatoes. Just fry it in butter or add some cheese for great-tasting side dishes.
- Zucchini – 3 g. Try our zucchini fries or zucchini chips. Zucchini can also be used to make low-carb pasta, like in this low-carbonara or in keto-lasagna.
- Spinach – 1 g. An extremely low-carb vegetable, spinach is full of vitamins and minerals and can be used many ways. It pairs beautifully with eggs, such as in our popular frittata.
- Asparagus – 2 g. Revered as both a food and medicine – and aphrodisiac – by the ancient Egyptians, Greeks and Romans up to medieval times, asparagus is one of the world’s oldest cultivated vegetables. Nutritious and delicious! Try it wrapped with prosciutto and grilled, or in other tasty recipes
- Kale – 3 g. Hardier than spinach, less watery, but just as nutrient-rich, kale can stand up to mincing, sautéing, baking, and much more. Cut into ribbons, it makes a great noodle substitute for zesty sauces.
- Green beans – 4 g. French, diced and tossed in a salad, fricasseed and more, green beans taste great especially with added fats like butter, an olive-oil vinaigrette, or bacon.
- Brussels sprouts – 5 g. Nutty, filling and nutritious, they are especially good roasted with olive oil and garlic, or with bacon or steam and serve with a cheese cream sauce.
One key to eating these awesome greens for me is to buy fresh, if your buying the frozen ones in the microwave pouches look over the ingredients. Sometimes it might seem healthier but look over the macros and you might be surprised.
Higher on the carbs & sugar, just keep a eye out for these. You can do better and when trying to stay keto we got to get the most out of what we eat.