11 Veggie Superstars for Your Keto Journey

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If you are following a keto or low-carb diet, we have covered you with a list of 11 non-starchy vegetables and ways to use them. These vegetables are low in carbs and offer numerous health benefits. The choices include leafy greens and versatile options like zucchini and squash to help keep your meals delicious and keto-friendly.

Zucchini

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Credit: Natasha.

Zucchini is an excellent choice for low-carb diets as it contains minimal carbohydrates and is often used as a low-carb substitute for pasta or as a base for various keto-friendly dishes. Try it in Cheesy Keto Lasagna Soup.

Greens

A large wooden salad bowl with a colorful dill pickle chopped salad in it. The serving tongs are blue and white with silver and wood accents.
Credit: Natasha.

On a keto diet, leafy greens like spinach, kale, and a variety of lettuce are extremely low in carbohydrates and rich in essential nutrients. These greens can be enjoyed in salads or cooked as side dishes fitting well within the low-carb requirements of keto. Try this fantastic Chopped Dill Pickle Salad!

Broccoli

A sheet pan with cooked parmesan roasted broccoli. It's sitting on a gray and cream striped hand towel.
Credit: Natasha.

Broccoli is an excellent vegetable choice for those following a keto diet due to its low carbohydrate content. It also offers essential nutrients like fiber, vitamins, and minerals, making it a nutritious and keto-friendly meal addition. Try this delicious and easy-to-make Parmesan Roasted Broccoli.

Green Beans

Seasoned cooked green beans in a blue bowl, sitting on a blue and white striped napkin.
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Green beans can be enjoyed in so many ways. They are delicious, seasoned, roasted, slow-cooked and even air-fried! They are a delightful and versatile option for adding variety to meals while maintaining a relatively low carb content.

Yellow Squash

A square white casserole dish with squash casserole. The dish is sitting on a yellow and white striped napkin.
Credit: Natasha.

Yellow squash is a nutritious and keto-friendly vegetable, boasting a mild flavor and low carbohydrate content. It’s an excellent choice for adding variety to ketogenic meals while providing essential vitamins, minerals, and dietary fiber. Try it in this popular Southern Squash Casserole.

Cauliflower

A burrito bowl with cauliflower lime rice, taco meat, shredded cheese, avocado, salsa and a lime wedge.
Credit: Natasha.

Cauliflower is truly a superstar in the keto world due to its low-carb, high-fiber nature. It serves as a versatile ingredient, being used to create everything from cauliflower rice to pizza crust, and it’s equally delightful when simply roasted with a touch of salt, pepper, and avocado oil. Try this Cilantro Lime Caulirice and use it to make a Chipotle bowl!

Brussels Sprouts

Roasted brussels sprouts with bacon.
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Brussels sprouts have experienced a resurgence in recent years, shedding their reputation as the bland, boiled side dish of our youth. These little green gems are now known for being relatively low in carbohydrates and can truly shine when roasted or fried, revealing a flavor and crispiness that’s absolutely irresistible.

Bell Peppers

Bell peppers halves stuffed with meat and cheese and cooked.
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Bell peppers are delicious and low in carbs. They became even more popular for keto when TikTok creators started using them as bread for sandwiches. They’re versatile and great for low-carb options like stuffing with meat cheese, pizza toppings, or as scoops for dips.

Asparagus

Proscuitto wrapped asparagus spears that appear to be roasted.
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Asparagus is a keto-friendly vegetable choice due to its low carbohydrate content, offering just a few grams of net carbs per serving. This nutritious green vegetable can be enjoyed roasted, sautéed, or grilled and is incredibly delicious when wrapped in prosciutto or bacon and roasted!

Celery

Celery sticks stuffed with peanut butter, on a white plate.
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Celery may seem unexciting, but it’s an excellent option for those following a keto lifestyle. Celery sticks are low in carbohydrates and make for a perfect vessel for tasty dips. Another way to enjoy celery is by filling it with low-carb nut butter like peanut or almond butter.

Mushrooms

3 pepperoni portabello mushroom pizzas on a black plate. A small bowl of marinara sauce to the side.
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Mushrooms are excellent for keto diets. They are low in carbs and incredibly versatile, making them a valuable addition to various dishes. For instance, portobello mushrooms make an excellent pizza base for keto-friendly creations!

Ways to use Squash and Zucchini

Stacks of zucchini and yellow squash.
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Discover 10 simple and delicious ways to make the most of your zucchini and squash harvest.

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Front of building, Costco.
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Trader Joe's Store.
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Aldi grocery store.
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Sam's Club sign.
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Author: Natasha Newton (Natasha's Southern Flavor)
Natasha is the founder of Natasha’s Southern Flavor. She has a passion for sharing delicious family friendly low-carb recipes that are easy to make and use readily accessible ingredients. Natasha has published three bestselling cookbooks. Her books and recipes have been featured by CNET, Delish, Mindbodygreen, Parade and Women’s Health. She enjoys traveling and spending time with her husband, two adult children, and three furbabies.
Read more about Natasha here.

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