Keto with Kimberly

One of the biggest myths I hear about keto is this: “You can’t eat vegetables on a keto diet.” I just saw someone post this very thing a few days ago on Facebook so let’s bust that myth right now.

Keto is low in carbs, but it’s not anti-vegetable. In fact, low-carb veggies are essential for staying full, satisfied, and healthy while in ketosis. Below, I’m sharing my favorite keto-friendly veggies—plus simple ways to use them in everyday meals.

Top 12 Keto-Friendly Vegetables and Easy Meal Ideas

1. Spinach: Only 1 gram of net carbs per cup! You can use spinach in a variety of dishes including omelets or scrambled eggs (I love!), a garlic sautéed side dish, or even keto green smoothies!

2. Zucchini: This delicious veggie only packs 2 grams of net carbs per cup! I make zoodles (spiralized zucchini) and use as spaghetti noodles with my own spaghetti sauce (the recipe is in my book, Keto Confidence) or you can pair them with alfredo sauce. Also, zucchini is great for making fries or chips with olive oil and herbs.

3. Cauliflower: Only 3 grams (chopped cauliflower) of net carbs per cup. If you have been on keto for more than a minute, you already know that cauliflower rice and mashed cauliflower are two of the staples for side dishes when it comes to keto meals! Roasted cauliflower is also delicious with a little garlic and parmesan.

4. Broccoli: With only about 3 net carbs per cup, broccoli is a great option and tastes great when it is steamed and topped with cheddar cheese. You can also roast it with lemon and garlic or use it in a variety of dishes, including casseroles and soups!

5. Avocado (technically a fruit, but keto-approved!): I am including avocados in our list of veggies because it is used in so many ways when it comes to eating keto. For instance, you can use a medium one that only has about 1 gram of net carbs in your salads, dishes, and of course, guacamole. Avocados are even used to create a variety of chocolate desserts, including chocolate cakes and mousse.

6. Asparagus: This veggie only has about two net carbs per six long spears. You can eat it wrapped in bacon, oven-roasted with garlic and oil, or grilled or sautéed with lemon butter.

7. Cabbage: This veggie only has about 1.5 net carbs per cup and is a staple at my house. Not only does my bearded dragon, Luna, love her some cabbage but it is great for promoting weight loss and keeping our digestive systems in check. You can cook it up with a roast in the oven, use it in soups and other dishes, and even make cabbage rolls or coleslaw!

8. Brussels Sprouts: One of my favorite dishes that my mom makes for holidays is roasted Brussels sprouts with garlic and bacon. So good and only has about 3 grams of net carbs per cup. You can even air-fry these cute little veggies that resemble mini-cabbages with olive oil or serve them up raw in your favorite salad.

9. Mushrooms: I personally don’t care for mushrooms but pretty much everyone I know loves them, including my five grands. With only about 1 net gram of carbs per 1/2 cup, these veggies can be sautéed with butter, used as a topping on a keto pizza, or added to keto soups and omelets. You can even stuff them with cream cheese and herbs for a quick and healthy snack.

10. Bell Peppers (in moderation): I love to add green, red, or yellow bell peppers to many different dishes and salads. They pack about four grams of net carbs per cup, chopped, so do not over-indulge but you can certainly have some while living a keto lifestyle. You can use them in keto fajita bowls, stuffed with meat and cheese, or even sliced as a crunchy snack with your favorite keto dip.

11. Onions (use sparingly): I love to add onions to many keto dishes that I make. A medium onion has about 8 grams of net carbs so dice them up pretty fine! You can use some onion in your soups, stir-fries, and stews or sautéed with mushrooms or cooked with different meats. You can even add them to keto dishes that you make as well as in dressings or dips.

*Use green onions/scallions for a milder, lower-carb option. They only have about 1g net carb per stalk.

12. Tomatoes (best in small servings): I like to add tomatoes to some dishes, such as keto chili or taco salad. Use them sparingly (and yes, they are actually considered a fruit but still, lol) because they boast about 4 grams of net carbs per half of a cup. You can use them in fresh salsas or bruschetta, salads and keto taco bowls, or even in keto tomato sauce or soup.

*Cherry tomatoes are flavorful and easy to portion which make them great for salads or snacking!

Veggies are your friends on keto—especially the low-carb, high-fiber ones. They keep you full, support digestion, and add flavor and variety to every meal.

Remember, always check net carbs and watch portion sizes, especially for veggies like bell peppers, onions, and tomatoes.