Low Carb Vegetables

Nutrient-dense and delicious, low carb vegetables are the superheroes of any healthy eating plan. But not all veggies are made equal—while they all provide nutrients, some are higher in carbs than others. Here’s a list of keto vegetables so you can effortlessly add them to your meal plan!

Looking for more guides to keto foods? I’ve got you covered: low carb fruits, keto nuts, and keto flour.

Best 16 Low Carb Vegetables

This chart of keto vegetables is based on the carb and net carb count for one cup of each vegetable. Click the image of any veggie for low carb recipes, flavor profile, and more nutritional information.

Here are the best low carb vegetables:

Vegetables ordered from Highest in Net Carbs to Lowest:

Net carbs are calculated by subtracting the fiber from the total carbs of any given food. Note: most people following a keto eating plan count their NET carbs.

Top 10 Lowest Total Carb Vegetables:

Ordered from lowest to highest TOTAL carbs in vegetables– this list may be helpful for other low carb eating plans:

Top 10 Lowest Sugar Vegetables:

Believe it or not, some vegetables contain sugar. For example, beets (which didn’t make the cut), contain 9 grams of sugar PER CUP.

Top 10 Highest Fiber Vegetables:

Most keto eating plans load up on high fiber keto foods. This is because fiber is not only filling, but it also helps to control blood sugar, cholesterol, and healthy digestion. If high fiber is your goal, here are your top 10 vegetables:

16 Lowest Carb Vegetable Details:

Arugula

Arugula’s unique taste and texture make it an unexpected addition to salads. I love how its spicy, peppery flavors play with sweet fruits and sharp cheeses.

Carbs in arugula: 0.7 g total and 0.4 g net carbs per cup.

How to eat it:

1. Delicious in keto salads
2. Add it to your next homemade pesto!

Kale

Fun fact: kale is one of the most nutrient-dense foods on the planet! Loaded with Vitamin A, K, C, and manganese, this mild-tasting green is delicious in almost everything: from salads to smoothies, to sautees. It makes eating healthy EASY.

Carbs in kale: 0.9 g total and 0 g net carbs per cup.

How to eat it:

1. Kale chips
2. A great addition to keto smoothies
3. Sauteed kale

Lettuce

There are dozens of lettuce varieties. Generally speaking, they’re all low carb, however, green leaf lettuce is one of the lowest carb options. It’s got a mild and slightly sweet flavor that makes a great addition to salads.

Carbs in lettuce: 1 g total and 0.5 g net carbs per cup.

How to eat it:

1. Keto taco salad
2. Greek chicken salad
3. Thai chicken salad

Spinach

Spinach is another mild-tasting super green that makes a great addition to almost every meal. As far as its flavor goes, it’s slightly sweet when raw, and becomes more acidic as it’s cooked.

Carbs in spinach: 1 g total and 0.3 g net carbs per cup.

How to eat it:

1. Keto green smoothie
2. Spinach frittata
3. Sauteed spinach
4. Crustless spinach quiche

Broccoli Rabe

The more sophisticated/chef-y version of broccoli, this slightly nutty green is sometimes thought of as bitter, but when prepared properly, it adds a delicious spark to any meal.

Carbs in broccoli rabe: 1.1 g total and 0 g net carbs per cup.

How to eat it:

1. Tossed in olive oil and roasted in the oven
2. Sauteed

Swiss Chard

This is another leafy green whose flavor profile completely changes once cooked: bitter when raw, mild (similar to spinach) when cooked. Like most other leafy greens on our list, chard is loaded with Vitamins A, K, and C.

Carbs in swiss chard: 1.3 g total and 0.7 g net carbs per cup.

How to eat it:

1. Sauteed with garlic and lemon
2. Add it to your next keto quiche

Cucumber

Cucumbers have a super mild flavor as they’re primarily water. They’re a great substitute for all sorts of high-carb ingredients like loaf bread or wraps (linked below!).

Carbs in cucumbers: 1.8 g total and 1.5 g net carbs per cup.

How to eat it:

1. Cucumber Subs
2. Cucumber wraps
3. Shrimp and cucumber bites

Mushrooms, White

White mushrooms are the lowest carb mushrooms and are mild and earthy in flavor. They add a great texture to all sorts of dishes.

Carbs in mushrooms: 2.2 g total and 1.5 g net carbs per cup.

How to eat it:

1. Mushroom frittata
2. Keto tuna casserole
3. Sauteed mushrooms, or sauteed shiitake mushrooms
4. Grilled portobello mushrooms
5. Stuffed mushrooms
6. Mushroom stuffed chicken

Celery

Celery is pretty mild in flavor, but what it brings to the table that most other veggies can’t, is TEXTURE. Loads of crunch without changing the flavor profile — add it to all your salads or any of your raw recipes, and enjoy.

Carbs in celery: 3 g total and 1.4 g net carbs per cup.

How to eat it:

1. Keto egg salad
2. Avocado tuna salad
3. Keto chicken salad

Zucchini

If I had to pick 1 veggie to always have handy, it’d be zucchini. Here’s why: you can turn it into noodles, tortillas, lasagna, pizza, wraps… you get the picture. Its mild and slightly sweet flavor (the sweetness really comes out when you cook it) compliments every dish. And it’s cheap!

Carbs in zucchini: 3.8 g total and 2.6 g net carbs per cup.

How to eat it:

1. Zucchini fries
2. Zucchini enchiladas
3. Zucchini noodles
4. Oven roasted zucchini

Radishes

Best. Potato. Substitute. EVER. Seriously, we all pretend that cauliflower does a good job, but that’s only because radishes are lesser-known. Roast yourself a pan of this mild, slightly peppery veggie next time you grill steaks.

Carbs in radishes: 3.9 g total and 2 g net carbs per cup

How to eat it:

1. Keto potato salad
2. Keto beef stew
3. Keto potatoes

Bell Peppers

Shockingly, 92% of bell peppers are water. They add great flavor and texture to a myriad of dishes. I love these raw, with a bit of seasoning sprinkled on top.

Carbs in bell peppers: 4.2 g total and 2.6 g net carbs per cup

How to eat it:

1. Salsa verde stuffed peppers without rice
2. Roasted bell peppers
3. Keto taco casserole

Eggplant

Eggplant is pretty similar to zucchini–it’s the perfect substitute for pasta, wraps, pizza, or chips. But what really differentiates eggplant is that it’s crazy absorbent, allowing it to soak up the oil and flavors of any dish.

Carbs in eggplant: 4.8 g total and 2.3 g net carbs per cup

How to eat it:

1. Eggplant lasagna
2. Eggplant pizza
3. Eggplant chips
4. Roasted eggplant

Asparagus

This springtime veggie is made for grillin’. It’s got a slightly sweet yet bitter flavor, that’s hard to mess up, no matter how it’s prepared. Just be sure to trim enough from the bottom, as it can get pretty tough.

Carbs in asparagus: 5.2 g total and 2.4 g net carbs per cup

How to eat it:

1. Asparagus stuffed chicken
2. Crustless asparagus quiche
3. Sauteed in olive oil

Cauliflower

Everyone’s favorite vegetable, I don’t have to tell you this, but I will anyway: cauliflower is an awesome substitute for all sorts of breads, potatoes, and starches. Once you remove an adequate amount of liquid, this veggie can transform into everything from boiled gnocchi to baked pizza.

Carbs in cauliflower: 5.3 g total and 3.2 g net carbs per cup

How to eat it:

1. Cauliflower pizza
2. Loaded cauliflower casserole
3. Mashed cauliflower
4. Roasted cauliflower, roasted cauliflower steaks, and whole roasted cauliflower
5. Cauliflower lasagna

Broccoli

I’m going to say something most of you won’t agree with: flavorwise, broccoli is my favorite vegetable. All it needs is a touch of olive oil and a roasting pan–get the greens nice and brown and enjoy its candy-like flavor with any dish.

Carbs in broccoli: 6 g total and 3.6 g net carbs per cup

How to eat it:

1. Broccoli rice
2. Keto broccoli cheese soup
3. Broccoli and cheese stuffed chicken
4. Roasted broccoli and parmesan roasted broccoli

Vegetables & Keto

Vegetables are a great way to keep you satiated while eating keto. They’re also AWESOME at replacing high carb foods like noodles, bread, pizza, and crackers. Here are a few tips when incorporating them into your meal plan:

1. Measure your veggies. If following a strict eating plan. This will help you stick to your macros.
2. Use a variety of veggies, so you don’t get tired of them.
3. Swap your favorite foods for vegetables: noodles, pizza, pasta, lasagna, crackers, bread.
4. Just because it’s not a low carb vegetable doesn’t mean that you can’t eat it. Of course, this will depend on your individual meal plan, but moderation is key for a healthy, sustainable diet!

Veggies You Should Stay Away From/Eat in Moderation

Depending on your eating plan and exact goals, there are some high carb vegetables you may want to cut out completely, or eat in very small portions. This will depend a lot on each individual — for me, I can’t live without pumpkin in fall, so I measure and enjoy it. Other veggies I don’t eat. Find what works best for you.

Here’s the nutritional breakdown of the top 10 highest carb vegetables based on 1 cup:

1. Cassava – 78.4 g carbs, 74.7 g net carbs
2. Acorn squash – 44.9 g carbs, 38.4 g net carbs
3. Yams – 41.8 g carbs, 35.6 g net carbs
4. Sweet potatoes – 41.2 g carbs, 38 g net carbs
5. Taro – 27.5 g carbs, 23.2 g net carbs
6. Corn – 27.1 g carbs, 24.2 g net carbs
7. Potato – 26.2 g carbs, 23.1 g net carbs
8. Parsnip – 23.9 g carbs, 17.4 g net carbs
9. Pumpkin – 20 g carbs, 13.9 g net carbs
10. Butternut squash – 16.3 g carbs, 13.5 g net carbs

Keto Vegetables & Snacking

As mentioned, vegetables make awesome substitutes for some of your favorite high carb foods–allowing you to not only cut down on carbs, but also crank up the nutritients. So, here are some of my favorite keto snacks that incorporate vegetables, broken into 2 sections: 5 minute or less snacks, then veggie sticks + dips.

Keto Friendly Veggie Snack Ideas

These finger food ideas will have you snackin’ in no time:

1. Cucumber slices + charcuterie/keto cheese
2. Pickle slices
3. Lettuce wrap + deli meat + cheese
4. Cauliflower hummus
5. Bacon wrapped brussel sprouts
6. Tuna salad stuffed tomatoes

Veggie Sticks + Dip: Low Carb Veggie Snack Ideas

There’s a lot you can do with simple veggie sticks and dip! Here are a few creative ways to enjoy them:

1. Celery sticks + keto peanut butter
2. Cucumber + keto guacamole
3. Sliced bell peppers + ranch dressing
4. Carrots + tzatziki
5. Cherry tomatoes + cauliflower hummus
6. Jicama + boursin

What Foods are Opposite of Low Carb Vegetables + Swaps!

Chances are, you already know what high carb foods don’t make the cut. But, did you know there’s (probably) a delicious veggie swap? To give you an idea:

1. French fries → jicama fries, keto zucchini fries
2. Pasta → zucchini noodles
3. Sandwich bread → cucumber
4. Tortillas → cabbage leaves (check out my keto burritos)
5. Chips → zucchini (zucchini nachos)

Top 10 Healthiest Vegetables Ranked

This list of the healthiest vegetables doesn’t necessarily mean they’re the lowest carb. These veggies have been selected as powerhouse foods by the CDC, based on their nutrient density–meaning, they’re associated with reduced chronic disease risk:

1. Watercress
2. Chinese cabbage
3. Chard
4. Beet greens
5. Spinach
6. Chicory
7. Leaf lettuce
8. Parsley
9. Romaine lettuce
10. Collard greens

Low Carb Vegetables

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Servings :8 servings

Prep Time20 minutes mins

Cook Time35 minutes mins

Total Time55 minutes mins

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Ingredients

• ▢ 1 medium bell pepper cut into 1" pieces. Red and orange are the sweetest
• ▢ 1 medium yellow squash ends trimmed and cut into 1" pieces
• ▢ 2 cups broccoli florets same size pieces
• ▢ 1 red onion cut into 1" pieces
• ▢ ¼ cup olive oil
• ▢ 2 tablespoons balsamic vinegar
• ▢ 2 tablespoons fresh rosemary minced
• ▢ 1 tablespoon fresh thyme minced
• ▢ 2 teaspoons kosher salt plus more to taste
• ▢ 1/2 teaspoon black pepper

US Customary - Metric

Instructions

• Preheat oven to 400 F. Option to line 2 rimmed baking sheets with parchment paper for easy cleanup.
• Place diced veggies in a large bowl (I usually have to do this in 2 bowls so it's easier to toss). Drizzle oil and balsamic vinegar on top, and toss veggies until they're evenly coated. Sprinkle with rosemary, thyme, salt, and pepper, and toss again.
  
• Spread veggies onto prepared baking sheets in an even layer, making sure not to overcrowd the veggies--if they look crowded on 2 baking sheets, feel free to grab a 3rd for best results. Roast in preheated oven until tender to your liking (the butternut squash and broccoli will take the longest to cook), between 30-40 minutes. Taste salt and pepper and adjust before serving. Enjoy!
  

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Nutrition

Calories: 102kcalTotal Carbohydrates: 10gProtein: 2gFat: 7gSodium: 593mgFiber: 2gSugar: 4gNet Carbs: 8g

©Little Pine Low Carb. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media/website/blog is strictly prohibited.

Conclusion

Eating veggies every day is super important for your well-being. With my guide, you’ll be munching on low carb vegetables like a pro! Let me know your thoughts in the comments below! What’re your favorite keto vegetables? How do you like to prepare them?

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