The Daily Nutrition

11 Low Carb Vegetables That You Can Safely Eat on the Ketogenic Diet

Even on Keto You Need to Eat Your Veggies

Doing well on the ketogenic diet means that you understand the right foods to eat. Because your mom told you to eat your vegetables that means you need to get some vegetables into your system daily.

But on keto, not all vegetables are good to have.

Why?

Because vegetables contain carbs!

This is one of those mind-blowing facts that seems to take people aback.

Carbs are in bread, pastas, and sweets, what the heck are they doing in vegetables?

I can’t tell you why they’re there. They’re just there.

They aren’t crazy like in bread but they are there depending on the vegetable.

In this post, I want to show you some of the veggies that you are safe to eat on the ketogenic diet.

What Vegetables Can You Eat on Keto?

An important rule of thumb to keep in mind is that if the vegetable is grown above ground (spinach), then chances are you can eat it on keto. Lettuce is an exception in that if you eat too much you can easily knock yourself out of ketosis.

If the vegetable grows below ground then you should stay away.

Celery

Celery on the ketogenic diet.

Celery is one of those weird zero-calorie foods that actually helps you burn more calories than you consume.

I guess that’s why it’s pointless eating celery unless you can dip it into something. Thankfully on keto, you have the luxury of mixing your celery with either ranch or almond butter.

Please don’t mix both together because that is just gross.

Really gross.

Spinach

Spinach on the ketogenic diet.

Spinach is the goto veggie for a lot of keto dishes. I like to mix it with my eggs in the morning and if I need a quick snack I’ll grab a handful of spinach, pour some ranch on it, and I’m good to go.

One of my favorite keto recipes is this Spinach Mexican Casserole.

Funny thing is that I absolutely hated spinach as a child.

Now? It’s not so bad.

Asparagus

Asparagus on the keto diet.

If you could marry asparagus then my wife would leave me and marry asparagus.

That’s how much she loves it.

I enjoy it but I’m not crazy about it.

It’s great when you wrap it in bacon and cook it with some coconut oil. That’s a keto goers dream right there.

Avocado

Avocado on the ketogenic diet.

Technically this is a keto fruit but I’m listing it here because some people don’t want to spend time thinking about the technicalities between fruits and vegetables.

Avocados are a fantastic source of fats and can be a great way to make sure you hit your daily macros when doing keto.

This is another breakfast or snack item that I like to include in my daily routine. It works as a fantastic fuel source when your body finally reaches ketosis.

Zucchini

Zucchini on the ketogenic diet.

I’ll admit that I didn’t know much about zucchini until my wife introduced me to zucchini boats and wooooooo boy, things changed.

I love zucchini boats!

Stuff them with almost anything you want and you have yourself a nice little dish.

It’s amazing the creative things that people come up with when it comes to food. I would just grab a zucchini and dip it into a bottle of ranch.

My creativity is limited.

Cauliflower

Cauliflower on the ketogenic diet.

Another staple of the keto diet, cauliflower has superpowers because it can act as a substitute for rice or mashed potatoes.

But if you really want to enjoy your cauliflower then you need to lightly season it and roast it in the oven.

I’m serious.

I could eat just that for a couple of meals straight. It really is that good.

Cucumber

Cucumbers on the ketogenic diet.

Cucumber is similar to celery in my mind in that you need to mix it with something to get any value out of it.

It goes great in detox waters but we aren’t talking about detox waters here.

We are talking about veggies that you can actually eat in your keto recipes.

Cucumber works though when you want to add a bit of crunch to a meal or just have it over your spinach salad.

Cabbage

Cabbage on the keto diet

I have a confession in that the only time I eat cabbage is when I have it in my spicy sausage & cabbage skillet melt.

That’s it.

I’m sure there are other great uses for cabbage but that’s the only time I actively hunt it down.

I have nothing against cabbage.

It’s just cabbage.

Broccoli

Broccoli on the keto diet

Broccoli.

Don’t give it to me unless you’re going to cover it in cheese or ranch. Yes, both of these are keto-friendly and that is why the ketogenic diet is so awesome!

I used to think that cauliflower was broccoli’s ugly step-sister, but now I know it’s the other way around.

Broccoli is good but it takes a backseat to the almighty cauliflower.

Kale

Kale on the keto diet

When I lived in Los Angeles, kale was a superfood.

I hate it.

I really can’t stand the taste of it.

Raw. Cooked. Burnt.

It doesn’t matter, I don’t like kale.

I understand its benefits but that doesn’t mean I have to enjoy it.

Because I don’t. Get it out of my face.

Brussel Sprouts

Brussels sprouts on the keto diet

My mom loves brussels sprouts. They aren’t bad but I can’t stand the smell of them cooking.

Keep me out of the kitchen and just let me know when they are ready and I’m all over them.

If you’re looking for a snack then check out these cheesy brussels sprouts and if you actually want a meal then scope out this brussel sprout burger recipe.

All Veggies Have Carbs

It’s important to understand that all of these vegetables have carbs. They just have a lesser amount than other foods so as long as you aren’t eating a whole field of them you should be okay.

Remember, on keto, the general rule is that you want to stay below 20g of carbs daily so some carbs aren’t bad. Especially when they come from vegetables that have a low glycemic index.

If you’re interested in learning more about the ketogenic diet and how it can help you lose weight then check out our 28-Day Challenge where we guide you through the keto diet and help you lose between 10-21 pounds in just 4 weeks with keto.

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