Whether you've just started the keto diet [1] or have been going strong for some time now, the list of foods you can eat and not eat can get confusing. The last thing you want is to kick yourself out of ketosis [2] unintentionally or to never even enter it. For example, just because it's healthy and a vegetable, doesn't mean it's not high in carbs.
This grocery list of low-carb vegetables is a great start to understand the basics of the keto diet [3] or for when you're sick of eating kale every day. Let's stock up!
Aubergine
At only around two grams of net carbs per serving, aubergine makes a delicious addition to your keto meal and can easily be transformed into a low-carb Bolognese sauce. [5]
Spinach
Pass on the lettuce next time, and grab some spinach or other dark leafy greens like kale and arugula. They are super rich in iron and potassium and keto-approved.
Broccoli
Broccoli is amazing on the keto diet because it can be transformed into so many dishes whether it's just grilled, thrown into a stir-fry, turned into a pizza, or riced [7].
Cauliflower
Cauliflower is having a moment of fame thanks to the keto diet, since you can use it for both savory and sweet low-carb dishes, like brownies [8].
Courgette
Courgette is the perfect veggie for a filling meal since it's low in calories and high in volume.
Bell Peppers
Bell peppers are rich in colour, which means they are also rich in vitamins and antioxidants. Toss them on a sheet pan with some chicken, and make fajitas [9].
Mushrooms
Although technically they not a vegetable, mushrooms give a nice umami taste to your dish [10] and are a lot higher in protein content than other vegetables. If you find keto food bland, add some mushrooms to the mix.
Cucumbers
This vegetable is great at making sure you stay hydrated, and it adds tons of volume to foods without many calories. Next time you want to elevate your meal, try a salad with cucumbers [11].
Tomatoes
Tomatoes not only reduce your risk of heart disease and cancer (because of their high levels of lycopene), but also taste amazing in keto recipes like pico de gallo or Shakshuka [12].
Asparagus
High in fibre and an array of vitamins and folate, asparagus is the perfect keto vegetable for manageing blood glucose levels.
Brussels Sprouts
Although an acquired taste, these bitter veggies are a powerhouse of health benefits and taste so good when roasted with some turkey bacon. [13]
Green Beans
Another green vegetable high in fibre, green beans are a perfect addition to a stir-fry to keep you fuller for longer.
