keto recipes | Ketogenic Diet

Top 10 Keto Vegetables Under 3 gm Net Carbs

September 6, 2018

If you are on a ketogenic diet then you might know how important is it to include veggies in your diet.

They can be a real savior when it comes to ‘pain in the ass’ that happens in between the first week of a ketogenic diet and if you have no idea what I am talking about until now, then I strongly suggest, you should check out The Complete Beginners Guide For Ketogenic Diet. It covers nearly everything including side effects, benefits, remedies, full food list and a lot more.

Anyways, we were on vegetables, right?

On a keto diet, vegetables have a great potential to lower the side effects such as a headache, nausea, constipation, also to kick you out of ketosis if don’t take them the right way.

So here’s the list of top 10 vegetables you can safely consume during ketogenic diet also, all of them are less than or equals to 3g net carb.

Avocado 2g Net Carbs

Basically a fruit but is perfect for keto due to its low carb and insanely high-fat content.

I especially love them because they are a great way to ensure you hit your daily macros on a ketogenic diet without crossing the carb limit.

You can include them in literally numerous amount of dishes like

Keto Avocado Pie – Chessy and Spicy

Keto avocado pie

Macros

  • Net carbs: 3 % (9 g)
  • Fiber: 14 g
  • Fat: 88 % (109 g)
  • Protein: 9 % (26 g)
  • kcal: 1146

Read the recipe here

1g Carb Avocado Eggs With Bacon Sail

Keto avocado eggs with bacon sails

Macros

  • Net carbs: 2 % (1 g)
  • Fiber: 2 g
  • Fat: 83 % (13 g)
  • Protein: 15 % (5 g)
  • kcal: 144

Read the recipe here

Keto Smoked Salmon

Keto smoked salmon and avocado plate

Macros

  • Net carbs: 2 % (4 g)
  • Fiber: 13 g
  • Fat: 73 % (82 g)
  • Protein: 26 % (65 g)
  • kcal: 1037

Read the recipe here

Lettuce 1g Net Carb

Lettuce makes an astounding pair when used in combination with spinach as the base of a salad.

Also, when used as a side ingredient in several dishes,  you can use it while eating Hamburgers, Tacos, and Sandwiches.

Asparagus

Asphargus is low carb, easy to cook, and very versatile.

It’s really great when taken with flavored butter and hollandaise-sauce.

And with its high levels of vitamin C and A, folic acid, potassium, iron and calcium, it ensures your body remains abundant with nutrients.

Spinach 1g Net Carb

Spinach is excellent for ketogenic dieters as it is insanely low in carbs, consisting of only 1 g net carbs per 100 gm of serving.

Some people just can’t stand the bitter taste of it but I rather find it delightful. For them, I am quite sure that they haven’t tried Spinach Mexican Casserole yet. 

It is packed with powerful antioxidants along with the abundance of vitamins and minerals including Vitamin A, Vitamin C, Vitamin K1, Folic Acids, Iron, and Calcium.you can preferably use it as raw in salads, baked into chips, sautéed, or creamy

So, it won’t be a bad idea to include spinach along side your dishes.

Cucumber

Cucumbers are awesome when you like to add some crunch to your meal or when you are looking for a chip like dipper.

I personally like dipping with yogurt and beleive me, it’s not that bad when you have got no time to cook or when you are just feeling like a sloth.

Just kidding, nevermind. you can checkout 

CREAMY DILL CUCUMBER YOGURT DIP

Creamy Dill Cucumber Yogurt Dip Recipe - If you're looking for a healthier snack to take to parties or serve as a game day snack, this dip is it! Light Greek yogurt, cream cheese, cucumber, dill, and a few spices are all you need to make this yummi dip! Get the recipe from @itsyummi

Image courtesy: cupcakesandkalechips

Green Pepper (3g Net Carbs)

People often get confused, when it comes to bell peppers on keto?

Well, I assure you, there’s nothing wrong with bell peppers, they are absolutely keto freindly.

It’s advisable to use green peppers only because it only contains around 3g net per 100g of serving whereas yellow and red bell pepper can go up to 5g net carbs.

So make your choice wisely as you have maintain your 20g carb limit too!

Cabbage (3g net carbs)

Personally speaking, I’m not a huge fan of cabbage.

Whenever I eat cabbage, I feel like a cow, eating green leaves.

Sorry cabbage lovers, but it’s true.

Although, the good news is a cup of cabbage only contains 2.3 g net carbs which makes it super filling and Low carb veggie for anyone on a ketogenic diet.

You can try it as a substitute for sandwich bread and pile for your low carb sandwich fixings or replace tortillas for tacos and burritos, plus you can even make delicious whole meals with it

One of my favourite is:

Keto Creamy Meatballs Recipe with Fried Cabbage

Keto Creamy Meatballs Recipe with Fried Cabbage

Cauliflower (3g net carbs)

And finally here comes my love, Cauliflower.

I would really say that cauliflower is a boon among vegeterian keto dieters.

It works as an amazing substitute for rice or mashed potatoes, sounds weird but yeah, it’s true.

You can even make cauliflower pizza and trust me, you will always remember the gratifying feeling!!, yeah, it is that good.

Low-carb cauliflower pizza

Low-carb cauliflower pizza with artichokes

Wait, Wait, Wait. The list doesn’t end here.

you can also enjoy Cauliflower Rice, Cauliflower Casserole, Cauliflower cheese, and a whole lot more.

Cauliflower Rice With Chicken

Low-carb curry chicken with cauliflower rice

Cauliflower Cheese

Low-carb cauliflower cheese

My love is damn amazing, isn’t it.

Zucchini (3g net carbs)

My sister gets really creative when it comes to zucchini on a keto diet. She really has invented some copious amount of recipes. 

But when I see Zucchini, only one thing crosses my mind and guess what it is?

It’s delicious zucchini noodles and it tastes that good that I can eat it the whole day. Aside from this, you can further explore zucchini chips, fries, and pasta

I personally like zucchini pasta, it doesn’t exactly taste like pasta, it tastes a bit squashy but that’s fine considering the fact that we are on a ketogenic diet, not on some candlelight dinner.

Eggplant (3g net carbs)

And finally, here comes the last member of our list, comprising of 3g net carbs per 100gm of serving.

My creativity cease to exist when I see this guy.

Although, you can enjoy keto eggplant parmesan and it’s really popular among veg keto dieters.

Image Courtesy: Ketologic

 Don’t Forget Your Carb Limit

 As I have told you some marvelous recipes with low carb veggies, that doesn’t mean you can eat them as much as you like.

Veggies have less carbs but it’s carb anyway.

Just keep the rule of thumb in your mind that whatever the case, you’re never gonna eat any higher than 20g carbs a day.

So that’s all for today folks, hope you like it and if you enjoyed this blog post, share it with a friend!

Your one share can change my life!.

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