30 Low Carb Vegetables with Recipes – Keto Paleo Friendly

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After ten years of writing this blog, Spinach Tiger has become known for cracking the code on biscuits and desserts, but the food group I most treasure lies right here in this garden of low carb vegetables and vegetable based recipes.

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If you like to eat as I do, and I mean eat with gusto and joy, then vegetables can be the best thing that ever happened to you. You will especially love these big fat healthy, low carb vegetables which include my many delicious recipes, as they are satisfying, filling, lean a tad toward gourmet deliciousness.

Many are low carb recipes, spanning soups, salads and sides.

Eat Low Carb Vegetables with Gusto on a Keto Diet

Many people attack a keto type diet eating only meat, cheese and eggs. This is a big mistake for multiple reasons. The bounty of low carb vegetables will not only fill you up and please your palate, your body needs them for good health.

You can read this article for more on why you need to eat a nutrient dense vegetables on a keto diet.

Below is list of all low carb vegetables in alphabetical order,  that you can eat with gusto. A rule of thumb is the lowest carb veggies grow above the ground such as greens and cruciferous veggies. The higher carb veggies grow below the ground such as carrots or beets. I’m not suggesting you abandon root vegetables, but be aware of the sugar content and plan accordingly.

What are the low carb vegetables?

This is my go to list. There are enough recipes here to take your through every season. I am listing net carbs which accounts and deducts fiber content.

Artichokes (6 net carbs per medium artichoke)

(Recipe Coming)

Arugula (one cup is less than 1 net carb)

Asparagus (one spear is under one net carb).

Bell Peppers (4 carbs per cup)

Broccolini (5 carbs per 8 stalks)

Broccoli (4 net carbs per 1 cup raw)

Bacon and Broccoli Salad from Spinach Tiger

Broccoli Rabe (1 carb per cup)

If you’re following a low carb diet, broccoli rabe, also known as rappini, is very low in carbs and high in flavor, if you follow my recipe. It’s closer to turnip family than the broccoli family, is somewhat bitter, but amazing when prepared Italian style.

Broccoli Bacon Salad with Toasted Almonds, Honey Mustard Dressing

Brussels Sprouts (5 net carbs per cup)

Cabbage (less than 3 net carbs per cups)

Cauliflower (1 cup is approx. 3 net carbs)

Easy to prepare and one of the most versatile low carb vegetables I’ve ever met.

Celery is a low carb vegetable. 2 stalks is under 3 net carbs.

Stuff celery with cheese or chicken salad. 

Collard Greens (1 net carb per cup)

Cucumber (8 ounce peeled cucumber is 3 net carbs)

Dandelion Greens (3 net carb per cup)

Fennel (4 net carbs per cup)

Green Beans (4 net carbs per cup)

Kale (3 net carbs per raw cup)

Melted Tuscan Kale Recipe
Kale Green Smoothie
Kale Winter Salad


Lettuce (less than 1 net carb per cup)

Mushrooms (not a vegetable but notable for a low carb diet at less than 3 carbs per cup)

Roasted Okra, Eggplant

Okra (4 carbs per cup)

Poblano Peppers (6 net carbs per average pepper)

Radishes (less than 1 carb per radish)

Radish Recipes

Shishito Peppers (2 net carbs per 7 peppers)

  • Recipe coming

Snow Peas (4 net carbs per 1 cup)

  • Recipe Coming

Spinach (1 carb per 1 cup raw)

Spaghetti Squash (5.5. net carbs per cup)

How to Cook Spaghetti Squash

How to Cook Spaghetti Squash

Spaghetti Squash with Italian Sausage and Mushrooms Casserole

Spaghetti Squash Hash Browns

Spaghetti Squash Lasagna

Sugar Snap Peas (8 net carbs per cup)

Swiss Chard /Rainbow Chard (1 carb per cup)

Swiss Chard Salad

Rainbow  Chard Chicken Roulade (low carb)

Roasted Turnips from Spinach Tiger

Turnips (6 net carbs per medium turnip)

Watercress is a very low carb vegetable (1 carb for six cups)

Watercress Soup

Yellow Squash (5 net carb per medium squash)

Zucchini (4 net carbs per medium)

Tested Low Carb Recipes You Will Make Over and Over

These low carb vegetable recipes are tested across many people groups and you can enjoy them all day long.  Let’s get started. I have provided links to my especially favorite low carb vegetables with recipes and will continue to add more recipes.

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Low Carb Vegetables from Spinach Tiger

Spinach Tiger’s Healthy Soups

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  1. Hello, I think your site might be having browser compatibility issues.
    When I look at your blog in Ie, it looks fine but
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    I just wanted to give you a quick heads up!
    Other then that, awesome blog!

  2. I love all these healthy ideas for vegetables! I’m on a quest the moment to get my daughter to eat a different vegetable every day for the next 2 weeks and as she doesn’t like vegetables I’m thinking I need to just find different ways of cooking them so she might like them!

  3. So many delicious recipes here. I’d be lost without vegetables in my diet, especially greens. I’m glad you pointed out that you can still eat these on a keto diet.

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