30 Low Carb Vegetables with Recipes – Keto Paleo Friendly

Angela Roberts — Mon, 07 Jan 2019 04:31:05 +0000

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.

Click to Pin this ↓

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)

Roasted Broccolini with Prosciuttio

Broccoli (4 net carbs per 1 cup raw)

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)

Twenty Minute Melted Collard Greens with Pancetta

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

MORE KALE RECIPES

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)

Okra (4 carbs per cup)

Roasted Okra

Poblano Peppers (6 net carbs per average pepper)

Chicken Stuffed Poblano Peppers with Avocado Sauce

Radishes (less than 1 carb per radish)

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)

Turnips (6 net carbs per medium turnip)

Turnips are one of the few underground vegetables that is low in carbs. We love roasting them or putting them in soups and stews instead of potatoes.
Turnip Veal Stew
Beef Vegetable Soup with Turnips
Roasted Turnips

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

Potato Watercress Soup (replace potato with cauliflower for low carb version)

Yellow Squash (5 net carb per medium squash)

Yellow Squash Frittata
Summer Chicken Soup with Squash, Kale and Avocado (skip the corn if eating low carb)
Yellow Squash Oven Baked with Pork Panko (keto)
MORE YELLOW SQUASH RECIPES

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.