No matter what you think you know about healthy eating, one truth remains: there is a world of difference between healthy eating and eating healthy. Eating healthy should not be difficult. The same goes for losing weight and keeping it off. Instead of focusing on the “diet” or “weight loss” thing, why not get down to the business of healthy eating? Why not start with a focus on vegetables?

I know that vegetarians and vegans have more to eat than meat eaters but sometimes I feel they miss out on some great veggies. So here is a list of what I have eaten recently that are either a vegetarian or a vegan.

Wait, not all veggies are keto-approved?

When it comes to a low-carb diet, not all veggies are created equal. We separated the best and worst vegetables to eat on the keto diet in this handy keto vegetable printable to show high vs. low-carb vegetables. Now you can quickly find the winners (and losers) that work best based on your needs.

The Best Keto Vegetables:

Artichokes

Serving: 1 artichoke | 47 Calories | 0g Fat | 11g Total Carbs 5g Fiber | 1g sugar | Protein: 3g Protein | 6g Net Carbs

• Tips for eating: Enjoy this delectable veggie with some Kerrygold butter after steaming or mixed into a keto-friendly spinach artichoke dip.

• Recipes to try: Spinach Artichoke Dip, Perfectly Cooked Artichokes (SavoryTooth.com)

Asparagus

Serving: 1 cup (raw) | 27 Calories | 0g Fat | 5g Total Carbs | 3g fiber | 0g Sugar | 3g Protein | 2g Net Carbs

• Tips for eating: Asparagus can either be munched on raw, steamed, roasted, or grilled. It tends to be on the bitter side, so you’ll want to spruce it up with salt, pepper, or your other favorite seasonings.

• Recipes to try: Steak and Veggies Sheet Pan Bake, Parmesan Asparagus Fries

Bok Choy

Serving: 3/4 cup | 22 Calories | 1g Fat | 2g Total Carbs | 1g Fiber | 1g Sugar | 1g Protein | 1g Net Carbs

• Tips for eating: Bok Choy only has 1 net carb! Add this to your favorite Asian keto dishes or simply roast it for an easy dinner side.

• Recipe to try: Roasted Bok Choy (WholesomeYum.com)

Broccoli

Serving: 1 cup (chopped, raw) | 31 Calories | 0g Fat | 6g Total Carbs | 2g Fiber | 2g Sugar | 3g Protein | 4g Net Carbs

• Tips for eating: Broccoli is so versatile! Eat it raw (and dunk it in this yummy ranch dip), steamed, sautéed, roasted, or mixed into a velvety cheddar soup.

• Recipes to try: Broccoli Cheddar Soup, Chicken Pesto Broccoli Casserole, Crock-Pot Beef & Broccoli, Broccoli Bacon Salad, Chicken & Broccoli Casserole, Hamburger Broccoli Casserole, Broccoli Pizza Crust

Brussels Sprouts

Serving: 4 oz. | 48 Calories | 0g Fat | 9g Total Carbs | 5g Fiber | 2g Sugar | 4g Protein | 4g Net Carbs

• Tips for eating:  Eat Brussels sprouts steamed or roasted, and be sure to season them up with your favorite spices while adding in extra fat as well.

• Recipes to try: Easy Roasted Brussels Sprouts, Bacon Wrapped Brussels Sprouts, Roasted Brussels Sprouts in Alfredo Sauce

Butter Lettuce

Serving: 1 cup | 7 Calories |  0g Fat | 1g Total Carbs | 1g Fiber | 1g Sugar | Protein: 1g | 0g Net Carbs

• Tips for eating: Butter lettuce can obviously be used at the base of a salad, but their leaves are hearty enough to be used as wraps for meats and cheeses.

• Recipes to try: Slow Cooker Carnitas Lettuce Wraps, P.F. Chang’s Copycat Lettuce Wraps

Cabbage

Serving: 1 cup (chopped, raw) | 22 Calories | 0g Fat | 5g Total Carbs | 2g Fiber | 3g Sugar | 1g Protein | 3g Net Carbs

• Tips for eating: Consume cabbage as a cold, creamy, and crunchy slaw, or use the leaves to keep yummy enchilada fillings intact.

• Recipes to try: Creamy Coleslaw, Green Chile Cabbage Enchiladas, Bacon-Wrapped Cabbage Wedges, Cabbage Wrapped Burgers, Chinese Pork Egg Roll Soup

Cauliflower

Serving: 1 cup (raw) | 25 Calories | 0g Fat | 5g Total Carbs | 3g Fiber | 2g Sugar | 2g Protein | 2g Net Carbs

• Tips for eating: By far the most common keto vegetable! Roast or steam florets, use riced cauliflower in place of rice, or mash boiled cauliflower up for faux potatoes. The possibilities are endless!

• Recipes to try: Loaded Cauliflower Casserole, Cauliflower Mashed “Potatoes”, Cauliflower Pizza Crust, Olive Garden Zuppa Toscana Copycat Soup, Dill Pickle Cauliflower Salad, Cauliflower Mac & Cheese, Cauliflower Rice

Celery

Serving: 1 cup (chopped, raw) | 16 Calories | 0g Fat | 3g Total Carbs | 2g Fiber | 1g Sugar) | 1g Protein | 1g Net Carbs

• Tips for eating: Typically eaten raw, celery adds that much-desired crunch to the keto diet. It even lends traditional Buffalo flavors to our chicken soup.

• Recipes to try: Buffalo Chicken Soup, Wendy’s Copycat Chili

Chard

Serving: 1 cup | 8 Calories | 0g Fat | 1g Total Carbs | 1g Fiber | 0g Sugar | 1g Protein | 0g Net Carbs

• Tips for eating: Though it looks like lettuce, you probably won’t want to chomp on chard in your salad given its raw bitterness. Instead, wilt it into soups, or whip up an easy side by sautéing chard leaves and stems with butter, garlic, and bacon.

• Recipes to try: Zuppa Toscana Soup, Pan Fried Swiss Chard (AllRecipes.com)

Cucumber

Serving: 1/2 cup | 8 Calories | 0g Fat | 2g Total Carbs | 0g Fiber | 1g Sugar | 0g Protein | 2g Net Carbs

• Tips for eating: Best when cold, crunchy, and ready for snacking. It can even be sliced or spiralized to be the base of a refreshing summer salad.

• Recipe to try: Make-Ahead Keto Snack Boxes

Eggplant

Serving: 1 cup (cubed, raw) | 21 Calories | 0g Fat | 5g Total Carbs | 2g Fiber | 3g Sugar | 1g Protein | 3g Net Carbs

• Tips for eating: Eggplant is a hearty vegetable that can replace noodles in lasagna or used as the crust for your favorite pizza fixings. You can even keep it simple by cubing and sautéing with some extra virgin olive oil and seasoning.

• Recipes to try: Eggplant Pizzas (WholesomeYum.com), Eggplant Lasagna (EasyLowCarb.com)

Green beans

Serving: 1/2 cup | 20 Calories | 0g Fat | 4g Total Carbs | 2g Fiber | 2g Sugar | 1g Protein | 2g Net Carbs

• Tips for eating: Raw, steamed, roasted, blanched, or sautéed are easy ways to cook up this multi-use vegetable. We prefer it surrounded by bacon, though.

• Recipe to try: Bacon Wrapped Green Bean Bundles

Jicama

Serving: 3.5oz | 38 Calories | 0g Fat | 9g Total Carbs | 5g Fiber | 2g Sugar | 1g Protein | 4g Net Carbs

• Tips for eating: Jicama is one of our low-carb favorites. It can be cut up into sticks for dipping or chopped to provide an added crunch to her yummy pico recipe.

• Recipe to try: Jicama Pico de Gallo, Jicama Fries, Chile Lime Jicama Sticks

Kale

Serving: 1 cup (chopped) | 11 Calories | 1g Fat | 6g Total Carbs | 3g Fiber | 0g Sugar | 3g Protein | 3g Net Carbs

• Tips for eating: Kale can be used for its nutritional power in salads or air fried for a crunchy treat!

• Recipes to try: Air Fryer Kale Chips, Kale Superfood Salad

Mushrooms

Serving: 3 oz. | 20 Calories | 0g Fat | 2g Total Carbs | 1g Fiber | 1g Sugar | 2g Protein | 1g Net Carbs

• Tips for eating: Add an earthy flavor to dishes by incorporating roasted or sautéed mushrooms. If you prefer them raw, they make a great addition to veggie and cheese boards. But our favorite method? As a pizza crust.

• Recipes to try: Portabello Mushroom Pizzas, Keto Chicken Marsala

Peppers

Serving: 1 cup (chopped, raw, green) | 30 Calories | 0g Fat | 7g Total Carbs | 3g Fiber | 4g Sugar | 1g Protein | 4g Net Carbs

• Tips for eating: You can do just about anything with peppers—eat them raw, stir fry, grill them on shish-kababs, or even use them to hold your favorite meat and cheese fillings!

• Recipes to try: Philly Cheesesteak Stuffed Peppers, Carnitas Nachos, Italian Stuffed Peppers

Lettuce

Serving: 1 cup (chopped) | 8 Calories | 0g Fat | 2g Total Carbs | 1g Fiber | 1g Sugar | 1g Protein | 1g Net Carbs

• Tips for eating: A crisp, crunchy salad is a natural go-to, but consider using the leaves to make your own DIY Unwich, just like the ones they make at Jimmy Johns!

• Recipes to try: DIY Unwich Wrap, Shrimp & Avocado Salad, P.F. Chang’s Copycat Lettuce Wraps, Keto Big Mac Salad, Wedge Salad, Pizza Salad

Spaghetti Squash

Serving: 1 cup (cubed) | 31 Calories | 1g Fat | 7g Total Carbs | (2g  Fiber | 3g Sugar | 1g Protein | 5g Net Carbs

• Tips for eating: Spaghetti squash is mainly eaten after the squash halves are cooked and the flesh inside is scraped (resembling spaghetti). How you top it is up to you.

• Recipe to try: Sausage and Spaghetti Squash Casserole

Spinach

Serving: 1 cup | 7 Calories | 0g Fat | 1g Total Carbs | 1g Fiber | 0g Sugar | 1g Protein | 0g Net Carbs

• Tips for eating: Spinach can be wilted and stirred into soups as a great source of Vitamin A. There’s always the option to keep it raw for salads as well. Another creative way to try, recommended by Kathy Shattler, RD, is to blend it with tomato and use it as a spaghetti sauce.

• Recipes to try: Chicken & Spinach Pizza, Spinach Dip, Spinach Artichoke Dip, Chicken Alfredo Casserole

Tomatoes

Serving: 1 medium beefsteak tomato | 25 Calories | 0g Fat | 5g Total Carbs | 1g Fiber | 3g Sugar | 1g Protein | 4g Net Carbs

• Tips for eating: Tomatoes can be chopped (or left whole if they’re small cherry or grape tomatoes) to provide a fresh flavor to salads. On the opposite end of the spectrum, they can be used as a hearty base for soups and chilis.

• Recipes to try: Tuna Ceviche, Cabbage Roll Soup, Caprese Salad

Zucchini

Serving: 1 squash, cooked | 29 Calories | 0g Fat | 6g Total Carbs | 2g Fiber | 4g Sugar | 1g Protein | 4g Net Carbs

• Tips for eating: Another keto staple vegetable! While cutting into spears for dipping or slicing for roasted or grilling are common ways to gobble this veggie up, many people spiralize it into “zoodles” to replace pasta. This is truly one of the best vegetables to eat on the keto diet!

• Recipes to try: Hasselback Pizza Zucchini, Buffalo Chicken Zucchini Boats, Chicken Pesto Zucchini Noodles, Baked Feta Zoodles, Zucchini Summer Salad, Zucchini Chips, Cheesy Zucchini Bites, Lemon Zucchini Bread

The Worst Keto Vegetables:

Acorn squash

Serving: 1 cup (cubed, raw) | 56 Calories | 0g Fat | 15g Total Carbs | 2g Fiber | 0g Sugar | 1g Protein | 13g Net Carbs

Butternut squash

Serving: 1 cup (cubed, raw) | 63 Calories | 0g Fat | 16g Total Carbs | 3g Fiber | 3g Sugar | 1g Protein | 13g Net Carbs

Corn

Serving: 2/3 cup | 100 Calories | 1g Fat | 21g Total Carbs | 1g Fiber | 5g Sugar | 3g Protein | 20g Net Carbs

Parsnips

Serving: 1 cup | 75 Calories | 0g Fat | 18g Total Carbs | 5g Fiber | 5g Sugar | 1g Protein | 13g Net Carbs

Peas

Serving: 1/4 cup | 70 Calories | 1g Fat | 12g Total Carbs | 3g Fiber | 6g Sugar | 4g Protein | 9g Net Carbs

Potatoes

Serving: 1 medium potato | 110 Calories | 0g Fat | 26g Total Carbs | 2g Fiber | 1g Sugar | 3g Protein | 24g Net Carbs

Yams

Serving: 1 medium yam | 158 Calories | 0g Fat | 37g Total Carbs | 5g Fiber | 1g Sugar | 2g Protein | 32g Net Carbs

For more foods to avoid on keto, check out this post!

Frequently Asked Questions

Will eating too many vegetables kick you out of ketosis?

No, vegetables are not a trigger for ketosis.

Will one day of high carbs ruin ketosis?

No, not if you are following a ketogenic diet.

What vegetables can you not eat on keto?

Some vegetables are not allowed on keto because they are too high in carbs. These include: Potatoes Corn Beets and beets greens (beetroot) Carrots Onions and garlic Tomatoes Cucumbers Zucchini Eggplant Celery Asparagus Broccoli Brussels sprouts Cabbage Cauliflower Kale Collard greens Celeriac Chicory root Fennel

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