A clean ketogenic diet is full of low carb vegetables that are rich in vitamins and minerals.
Vegetables are not always considered key players in a keto diet, but they are essential for a high-quality, sustainable keto diet.
While some vegetables should be restricted because they contain relatively high amounts of carbohydrates, there are also many keto-friendly with low net-carb content.
We present to you here our favourite keto vegetables that are part of delicious dishes.
1. Mushrooms (Net Carbs = 2.3g)
While they are neither technically vegetables nor even plants, these fungi are still widely considered as traditional veggies, and indeed one of the most delicious options to include in your meals. Edible mushrooms come in many different shapes and offer a great nutritional value.
Mushrooms provide you with minerals and antioxidants. They are rich in selenium, which is important for muscle function (1). Moreover, mushrooms are almost the only non-animal foods with a decent amount of choline. Choline is a vitamin-like substance that is important for liver function (2). The relatively high potassium content of mushrooms helps to maintain healthy blood pressure (3).
Nutrients (per 100g):*
- Calories: 22
- carbs: 3.3 g
- fiber: 1.0 g
- Total fats: 0.3 g
- Protein: 3.1 g
- Potassium: 318 mg (9% of DV)
- Selenium: 9.3 mcg (18.6% of DV)
*all nutritional values are based on USDA data
DV = recommended daily value of nutrients
When buying mushrooms, pick those who seem firm and dry. You may then store them in the fridge, and trim and wash them just before cooking. They can typically be cooked whole, sliced, or diced depending on the dish you are preparing.
Would you like to try some mushroom based meals? Try our favourite mushroom recipes Pork Chops with Thyme and Mushroom Sauce, or Mixed Mushrooms with Garlic and Chives.
2. Zucchini (Net Carbs = 2.0g)
The summertime brings this squash vegetable on your keto plate. This Vitamin C-rich veggie is an excellent low-calorie, low-carb choice. It is a good substitute for pasta and baked goods thanks to its mild neutral taste.
Nutrients (per 100g):
- Calories: 17
- Carbs: 3.3 g
- Fiber: 1.0 g
- Total fats: 0.3 g
- Protein: 3.1 g
- Potassium: 262 milligrams (7% of DV)
- Vitamin C (29% of DV)
Zucchini is very simple to cook with; roasted, sautéed, or even grilled, it adds a flexible variation to your dish. You can eat everything on a Zucchini from the skin to seeds that are full of phytonutrients.
We recommend you to give zoodles a try. These zucchini noodles are an excellent substitute for wheat based noodles so that you can rediscover the Italian cuisine while staying keto. You can easily prepare them with the help of a spiralizer, a julienne peeler, or a mandoline.
You may want to try our delicious low carb vegetable dish Chargrilled Eggplant and Zucchini or Zucchini Noodles with Creamy Avocado Pesto
3. Eggplants (Net Carbs = 3.0g)
Eggplants are high in fibre with a very moderate amount of net carbs that make them a perfect ingredient in your keto Meals. They are very colourful, which makes them an appetizing element for cooking. It can be cooked as a whole, mashed, stuffed, or baked. Eggplants come in many different variants; there is the popular purple version or the white one, and they come either in a cylindrical or pear shape with quite a large variety of sizes.
Eggplants are a great low carb vegetable rich in potassium and other minerals, helping lower inflammation levels and maintain healthy blood pressure.
Nutrients (per 100g):
- Calories: 25
- Carbs: 6 g
- Fiber: 3 g
- Total fats: 0.2 g
- Protein: 1.0 g
- Potassium: 229 mg (7% of DV)
The Mediterranean cuisine loves eggplants and includes it in hundreds of recipes. Cultures around the Mediterranean Sea from Egypt to Cyprus across to Turkey and Greece appreciate eggplants for their nutritional value and taste.
Using our keto recipes, you can try as a starter the Eggplant salad with mint yogurt dressing or the traditional Mediterranean Eggplant Rolls.
4. Broccoli (Net Carbs = 4.0g)
Broccoli is called a superfood because of its rich nutritional value. It is high in fiber, Vitamin A, C, K, and B Vitamins. Vitamin K is important for cardiovascular and bone health. Research suggests that broccoli sprouts lower insulin resistance in patients with type 2 diabetes (4). Broccoli is especially famous for its sulforaphane content, which has anti-cancer properties and supports cardiovascular health (5, 6, 7).
Nutrients (per 100g):
- Calories: 34
- Carbs: 7 grams
- fiber: 4 grams
- Total fats: 0.4 g
- Protein: 2.8 g
- Potassium: 316 mg (9% of DV)
- Vitamin C: 89 mg (148% of DV)
- Vitamin K: 102 mcg (127% of DV)
- Vitamin A: 623 IU (12% of DV)
- Vitamin B6: 0.2 mg (9% of DV)
- Folate: 63 mcg (16% of DV)
To preserve the antioxidant status of broccoli, it is advised to boil and steam it while reusing water, which contains minerals and vitamins.
5. Spinach (Net Carbs = 3.0g)
Spinach is low in calories and rich in vitamins, especially in Vitamin K, A, and C.
Nutrients (per 100g):
- Calories: 7
- Carbs: 7 g
- Fiber: 4 g
- Total fats: 0.4 g
- Protein: 0.86 g
- Vitamin A: 4400 IU (88% of DV)
- Vitamin K: 483 mcg (400% of DV)
- Vitamin C: 30 mg (50% of DV)
There are countless ways to include Spinach in your diet. You can turn it into a dip, make a tasty green soup out of it, or even bake it with other low carb vegetables.
What about a special keto soup with Zucchini and Spinach combined? Ultra Lite presents you with the Spinach, Coconut, and Zucchini Soup and Baked Salmon with Spinach Salad recipes.
The Bottom Line
The ketogenic diet contains a variety of delicious vegetables. Check-out the meal plans of the Ultra Lite Program for more keto recipes with fresh low carb vegetables.