Low Carb Vegetables List
Authentic low carb vegetables are the leaves, roots, and stems of plants. Therefore, many vegetables that we classify in our minds to be “vegetables” are in fact fruits. As a result, I will warn you now, many of our listed low carb “vegetables” are not actually vegetables – they are fruits! However, many of us consider them to be part of the vegetable family, so I have included them on the low carb vegetables list. You can see our list of recommended low carb fruits here. Notice that the low carb vegetables list provides the carb content per 100g of the vegetables.
Cabbage is one of my favorite low carb vegetables! In fact, I eat it in a variety of ways. One way to use cabbage is by putting in a blender with a small piece of fruit to make a low carb smoothie. Another option is to shred it and eat it raw with other salads. Cabbage rolls also make great low carb snacks. And finally, I will share my favorite way to prepare it. I chop the cabbage into bite sized pieces and then use a little olive oil to sauté it with garlic, green bell peppers, and onions.
[100g of Cabbage = 6 Carbs; 1 leaf = 1.3g]
2. Green Bell Pepper
The green bell pepper is another low carb vegetable that I use frequently. Aside from dessert-style food dishes, green bell pepper can be added to just about anything you like. I enjoy green bell pepper in egg omelets, sides, and many other traditional low carb lunch and dinner dishes. In fact, it can be added to low carb smoothie recipes. There are bell pepper recipes inside the Winter 2019 Edition of SIMPLE Low Carb Magazine.
[100g of Green Bell Pepper = 4.6 Carbs]
Interestingly, spinach is part of a plant that flowers. However, it has become a healthy low carb vegetable that many enjoy. In fact, it is one of my personal favorites. Therefore, I have made spinach omelets, sautéed spinach, raw spinach salads, and spinach smoothies. In addition, I add spinach to my low carb chili recipe just to add more color. Spinach can also be used to make a great low carb high fat spinach pesto sauce. As you can see, spinach is one of the more versatile low carb vegetables. However, I may be a bit partial because it is one of my favorite vegetables.
[100g of Spinach = 3.6 Carbs]
Beans are considered a vegetable because they are high fiber and high potassium. While most beans are very high carb, there is an organic black soy bean that can be eaten on a keto diet or low carb diet. You get all the protein and health benefits of beans without all the carbs.
Lettuce is a leafy vegetable. It comes in different varieties including green leaf, iceberg, red leaf, and romaine lettuce. However, the carb content of each type of lettuce can vary ever so slightly. Nevertheless, they are all good keto low carb vegetables to eat. Lettuce is one of my go to vegetables when I want something cool and refreshing. It is high is vitamin A with a light, fresh, and crisp flavor. Therefore, it goes great as the base for a variety of low carb salads or mixed with other dark leafy green vegetables. Lettuce leaves also work really well for making keto asian lettuce wraps. I have used both the iceberg and romaine lettuce to for wrapping chicken, tuna, and other prepared meats.
[100g of Lettuce = 2.9 Carbs]
Asparagus is another flowering plant. Depending on how you prepare it, asparagus is one of the low carb vegetables that can be prepared elegantly. You can enjoy asparagus that has been sautéed in butter and garlic or olive oil. However, some enjoy wrapping asparagus in prosciutto to add a very nice salty flavor. Nevertheless, asparagus is tasty all by itself with a little salt or butter. If cooked well, it becomes very tender. Otherwise, asparagus maintains a slightly crunchy texture when sautéed.
[100g of Asparagus = 3.9 Carbs]
Avocado is one of the relatively low carb “vegetables”. In fact, it’s not a vegetable, it too is a fruit. The avocado is a large botanical berry that grows on a tree. The avocado can be used as a spread, a dip, a garnish, or a salsa. On several occasions, I have slice one in half, removed the seed and started eating it with a spoon. Being loaded with health fats, it is very satisfying with just a little sea salt. The avocado black bean salad or avocado keto ice cream are some more delicious options.
[100g of Avocado = 9 Carbs]
Cucumbers are another one of nature’s tasty low carb vegetables. The cucumber is a fruit that grows on a creeping vine. Slicing, pickling, and seedless cucumber types are three common varieties of cucumbers. I personally enjoy this simple low carb cucumber salad, Italian cucumber salad, or keto cucumber salad. However, they can also be enjoyed in a shredded cabbage recipe or sliced and then soaked in fresh pickle juice. Regardless, cucumbers can satisfy your craving for something crunchy, fresh, and or salty.
[100g of Cucumber = 3.6 Carbs]
Olives grow on trees and are another one of the low carb vegetables that is actually a fruit. Regardless of there being a fruit, they are too bitter to eat straight from the vine. Therefore, they are processed to be more palatable. As a result, the olive comes in a variety of tastes, textures, and colors. Nevertheless, many people enjoy olives on salads, chopped in tuna or chicken, and meats dishes. The keto Greek salad, keto Italian salad with salami, Italian cucumber salad, and low carb Italian salad are keto salads made with olives.
[100g of Olives = 6 Carbs]
There are many kinds of tomatoes. This is one of nature’s zesty low carb vegetables that really finalize a dish. I am not particular about my tomatoes, but I have a slight preference for Roma tomatoes. They make a great addition to just about any dish. I personally use fresh diced tomatoes in egg omelets, salsas, garnishes, salads, soups, chilis, and more. With that said, I also like cherry tomatoes and grape tomatoes. You can use them to make things like the easy cherry tomato salad or the hearts or palm salad.
[100g of Tomato = 3.9 Carbs]
The eggplant grows on a shrubby plant. It is very fleshy and meat-like with a pleasantly bitter taste and spongy texture. It is one of the popular low carb vegetables that vegetarians enjoy cooking with. The eggplant can be cubed or sliced along the length of its body. In fact, the eggplant is used to make dishes like vegetable lasagnas and eggplant parmesan. However, they also make delicious Creamy Alfredo Chicken Eggplant Soup and wonderful gourmet Low Carb Eggplant Fries. You can read about Eggplants in Fall 2018 edition of SIMPLE Low Carb Magazine.
[100g of Eggplant = 6 Carbs]
Zucchini is shaped like a cucumber with a similar dark green skin. However, the inside texture is comparable to that of an eggplant. In fact, a low carb vegetarian can use zucchini in a similar way to make zucchini parmesan. However, zucchini is less bitter and therefore tastes great sautéed with an olive oil or butter. Zucchini becomes tender quickly. Therefore, if you enjoy your low carb vegetables al dente, keep an eye on it. There are a variety of keto zucchini breads, keto zucchini side dish recipes, keto zucchini pizza, and even keto zucchini chips!
[100g of Zucchini = 3.1 Carbs]
Radishes are red root vegetables with a white center. They are packed with vitamin C and make a delicious, colorful salad topping. However, this low carb vegetable also makes a great low carb potato substitute! The Low Carb Beef Stew Recipe With “Potatoes” is a great way to eat some low carb vegetables from the low carb vegetables list.
[100g of Radish = 3.4 Carbs]
14. Green Beans
Green beans are a wonderful addition to this keto vegetables list. They are delicious in casseroles, sautéed in a skilled, grilled on a BBQ pit, roasted in the oven, or even fried. Green beans are high in fiber, potassium, and vitamin C. There are a variety of keto green bean side dish recipes for you to make.
[100g of Green Beans = 7 Carbs]
Broccoli is a versatile low carb vegetable. You can steam it , roast it, or make fritters with it. There are a variety of keto broccoli side dish recipes that you can try. It is one of my favorite low carb vegetables.
[100g of Broccoli = 5 Carbs]
Cauliflower is a high versatile low carb vegetable! It is often used as a “starchy” food substitute for people on low carb diets or a keto diet. You can make a delicious variety of keto cauliflower rice side dish recipes, keto mashed potatoes, and keto grits recipes with cauliflower.
[100g of Cauliflower = 5 Carbs]
This dark leafy green vegetable is a little tougher than spinach. So, kale is not everyone’s favorite low carb vegetable. However, it is one of the low carb vegetables that you can eat on a keto diet or low carb diet in a variety of ways. Homemade kale chips are one of my favorite ways to eat kale. So, with the right preparation, this low carb vegetable may stay on your list of things to eat.
[100g of Kale = 9 Carbs]