Low Carb Vegetables Guide — Best Keto Veggies, Net Carbs (per 100g) & Easy Recipes
Discover the best low carb vegetables, net carbs per 100g, keto-friendly swaps (like cauliflower rice), meal prep tips, shopping lists, and quick recipes.
Low Carb Vegetables — your complete guide
If you’re following a low carb or keto plan (or just want more veggies that won’t spike blood sugar), this guide gives you everything: an easy-to-scan list of the best low carb vegetables with net carbs per 100g, diabetes-friendly choices, simple swaps (cauliflower rice!), meal-prep ideas, and quick recipes you can use tonight.
Key, evidence-backed takeaways right away:
- Above-ground vegetables (leafy greens, cruciferous veg, mushrooms, zucchini) are generally the lowest in net carbs and best for keto/low-carb diets.
- Cauliflower and mushrooms are excellent rice substitutes with tiny net-carb counts compared to white rice.
- Root/starchy vegetables (potatoes, corn, many winter squashes) pack higher carbs and are the ones to limit on strict low-carb plans.
Why vegetables matter on a low carb or keto plan
Non-starchy vegetables supply fiber, vitamins, and minerals while keeping net carbs low — so they make up the bulk of veggie choices on keto, low carb diets, and diabetes-friendly plates. Major health organizations and diabetes resources recommend favoring non-starchy vegetables (leafy greens, broccoli, cauliflower, peppers, zucchini) while limiting starchy vegetables (potatoes, corn, large amounts of winter squash).
Why “net carbs” and how we count them
Net carbs = total carbs − fiber. Many low-carb diets use net carbs because fiber doesn’t raise blood sugar. Nutrient labels and databases vary slightly, so numbers here are rounded averages per 100 grams to help planning and comparisons. Sources used include public nutrition databases and trusted low-carb resources.
Best low carb vegetables (net carbs per 100g)
Below is a practical list for shopping and meals — great for meal planning, carb tracking, and recipe swaps.
- Mushrooms — ~0.3 g net carbs / 100g. Great roasted or chopped as “mushroom rice.”
- Leafy greens (lettuce, spinach, kale) — ~0.5–1.5 g net carbs / 100g. Super low-carb and nutrient dense.
- Celery — ~1–1.5 g net carbs / 100g. Ideal snack base.
- Cucumber — ~1.5 g net carbs / 100g. Hydrating, crisp salads.
- Asparagus — ~2 g net carbs / 100g. Fantastic roasted or grilled.
- Zucchini (courgette) — ~3 g net carbs / 100g. Spiralize for “zoodles.”
- Cauliflower — ~3–4 g net carbs / 100g (raw); ~3 g net carbs per cup when riced/cooked — top rice swap.
- Broccoli — ~4 g net carbs / 100g. Sturdy stir-fry and roasting veg.
- Green beans — ~4 g net carbs / 100g. Good as a side.
- Bell peppers — ~3–4 g net carbs / 100g (varies by color). Use raw or roasted.
- Cabbage — ~5 g net carbs / 100g. Great for slaws and stir-fries.
- Carrots — ~6–7 g net carbs / 100g — moderate carbs; okay in small amounts on liberal low-carb plans but often limited on strict keto.
Tip: Nutrition labels and databases report total carbs and fiber separately — many people track net carbs = total carbs − fiber for keto. Use USDA / FoodData Central for exact values of specific portions.
Low carb vegetables for diabetics
People with diabetes are encouraged to choose non-starchy vegetables (listed by diabetes authorities) because they have minimal impact on blood glucose — half a plate of non-starchy veg is a common recommendation. Examples: leafy greens, broccoli, cauliflower, peppers, cucumbers, mushrooms, asparagus, green beans.
Grocery list: best low carb vegetables to buy (supermarket & freezer)
Fresh (buy weekly):
- Broccoli, cauliflower, zucchini, spinach, kale, bell peppers (small amounts), asparagus, cucumbers, mushrooms, green beans.
Frozen (time-saving, nutrient-dense, great for meal prep):
- Frozen riced cauliflower (or whole cauliflower florets), frozen zucchini spirals or frozen spiralized veggie blends, frozen broccoli/green beans — choose plain versions (no sugar or starchy sauces). Frozen options keep well and save prep time.
Best low carb vegetable swaps & recipes
Easy swaps to cut carbs without losing comfort:
- Cauliflower rice (swap 1:1 for rice): pulse raw cauliflower in a food processor and lightly sauté 3–5 minutes. Very low carbs vs. white rice.
- Zucchini noodles (zoodles) for pasta — spiralize and cook briefly.
- Mushroom “rice” — finely chop mushrooms, sauté with butter/garlic as an umami rice replacement.
- Roasted vegetable medley — broccoli, cauliflower, and asparagus tossed in olive oil and roasted until golden. Low-carb and filling.
Quick recipes (ready in 15–25 minutes)
- Garlic Butter Cauliflower Rice — sauté pre-riced cauliflower with butter, minced garlic, salt, pepper, and a squeeze of lemon.
- Zoodle Carbonara — lightly sauté zoodles, toss with a creamy egg/cheese mixture and pancetta.
- Sheet-Pan Roasted Veggies — broccoli, cauliflower, mushrooms, and asparagus with olive oil + rosemary — roast at 425°F / 220°C for 12–18 minutes.
How to make cauliflower rice (2 easy methods)
Cauliflower rice is the most popular low-carb rice swap — about 5–7 g carbs per 100 g vs ~28 g in white rice. Quick methods:
- Food processor: Chop cauliflower into florets, pulse until rice-sized. Sauté 4–6 minutes in olive oil or roast for a nuttier flavor.
- Box grater: Grate florets on the large holes, then sauté or steam briefly. For a drier texture, press with a towel to remove excess moisture before cooking.
Recipe ideas: fried cauliflower rice with eggs & veggies, cilantro-lime cauliflower rice, cauliflower risotto.
How to spiralize zucchini (zoodles) — quick guide
- Trim ends, secure zucchini in a countertop spiralizer, or use a julienne peeler/mandoline. Use a thin “spaghetti” blade for long zoodles.
- To avoid soggy zoodles: salt lightly & drain for 10–20 minutes, then squeeze out excess water (or cook 1–2 minutes in a hot pan). Serve with sauce immediately.
Frozen spiralized options (store-bought) are available from major brands and supermarkets if you prefer zero prep.
Meal prep: low carb vegetable plan (4 days)
- Day 1: Roast a large tray of cauliflower, broccoli, and mushrooms. Use as sides or bowl bases.
- Day 2: Make a big batch of cauliflower rice; portion into containers with a protein.
- Day 3: Prepare a large mixed green salad and keep dressing separate.
- Day 4: Make zucchini noodles and top with pesto and grilled chicken.
Batch-cook veggies once, reheat lightly, and pair with proteins/fats to stay full and stabilize blood sugar.
Low carb vegetables for diabetics — what to watch
Vegetables are generally recommended for people with diabetes because they provide fiber, micronutrients, and low glycemic impact — but portion control matters. Above-ground, non-starchy vegetables usually cause little blood-glucose rise; starchy/root vegetables (potatoes, corn, many winter squashes) impact blood sugar more and are best limited on strict plans. Always pair vegetables with protein and healthy fats for best blood sugar control, and consult a healthcare provider for personalized advice.
Easy low carb vegetable side recipes
- Roasted broccoli & cauliflower with lemon + Parmesan — toss, roast 20–25 min at 200°C/400°F.
- Garlic sautéed zucchini noodles — quick cook 1–3 min, top with pesto or a meat sauce.
- Sheet-pan roasted asparagus & mushrooms — roast until lightly charred for an easy holiday side. (Low carb holiday side idea.)
Meal prep ideas (lunch & dinner)
- Lunch bowls: Riced cauliflower + roasted broccoli + grilled chicken + low-carb dressing.
- Batch roast: Roast mixed non-starchy vegetables for 3–4 days of sides.
- Freezer packs: Portion riced cauliflower or spiralized vegetables into meal-sized bags for fast reheating.
Low carb side dishes & snacks
- Cucumber + cream cheese roll-ups (snack)
- Roasted asparagus with parmesan (side)
- Quick coleslaw (cabbage, mayo, apple cider vinegar — watch added sweeteners)
- Celery sticks with nut butter or tuna salad
How many carbs are in vegetables?
It varies widely. Leafy greens: tiny (under 2g net/100g). Cruciferous veg and zucchini: low (around 2–4g/100g). Root/starchy veg: higher (often 6g–20g/100g or more). Use net carbs (carbs − fiber) for low-carb tracking.
Trending Low Carb Vegetables Articles
All Low Carb Vegetables Articles
Low Carb Vegetables List: Top 30 Veggies + Net Carb Chart, Recipes
Vegetables are the quiet MVP of any low carb vegetables list. They add volume to your plate, pack nutrients you actually need, and keep meals interesting without blowing your carb budget. Think of them as the seasoning, texture, and health insurance for every meal —...
Keto Vegetables Guide — What to Eat on a Ketogenic Diet (Net Carb Chart & Meal Plans)
Vegetables are the unsung MVPs of a successful ketogenic plan: they bring texture, color, and essential nutrients without the carb hit of bread, rice, or potatoes — if you pick the right ones. Skip them, and you risk nutrient gaps, constipation, and a boring plate....
Low Carb Vegetables: Top Low-Carb Veggies, Net-Carb Chart & Meal Ideas
Looking to eat more Low Carb vegetables without the guesswork? This compact, no-fluff guide is for low-carb dieters, keto followers, individuals managing diabetes, and women over 50 who want nutrient-packed meals that actually satisfy. You’ll get a quick carb-smart...
8 Low Carb Vegetables That Are Also High in Fiber, Recommended by Dietitians
The amount of vegetables you should eat daily varies according to age, gender, weight, height, and physical activity. However, most individuals require two to four cups of vegetables daily. (1) However, according to the Centers for Disease Control and Prevention...
How Many Carbs Are in Vegetables And Best For Your Health?
This low carb veggie chart ranks veggies from lowest to highest carbs to help you understand the carbohydrate content of a typical serving size of 20 different vegetables. It's no secret that veggies are the cornerstone of a healthy eating regimen. They contain...
The Best Low Carb Fruits and Vegetables
Getting enough fruits and vegetables daily might be difficult for some people, but we all know how vital it is. Fruits and vegetables not only include nutrients that support our bodies' everyday operations, but studies have also shown that they may also help lessen...
20 Best Low Carb Vegetables
Vegetables are low in calories while high in vitamins, minerals, and other essential components. Furthermore, many of them are low in carbohydrates and rich in fiber, making them suitable for low carb diets. A low-carb diet varies greatly. Most people consume less...
FAQs
Are carrots low carb?
Carrots are moderately higher in carbs than leafy greens (≈9–10 g total carbs / 100 g). They’re fine in moderation, but not a top pick for strict keto.
Are potatoes low carb?
No — potatoes are starchy and significantly higher in carbs than non-starchy vegetables. Avoid or limit low-carb/keto plans.
How many carbs are in broccoli?
Roughly 6–7 g total carbs per 100 g raw (a cup chopped ≈ 6 g carbs). Check the exact portion in a nutrition database for tracking.
Best low carb vegetables for smoothies?
Spinach, kale, cucumber, and a small amount of avocado are excellent low-carb smoothie bases — they blend well and add fiber without many carbs.
Are frozen vegetables OK on keto?
Yes — frozen vegetables like riced cauliflower or frozen spinach are convenient, low in carbs, and shelf-stable. Check labels for sauces or added starches.
What’s the best substitute for rice?
Cauliflower rice and finely chopped mushrooms are two top low-carb alternatives with tiny net-carb counts compared to white rice.
