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Low-carb vegetable recipes are a great way to enjoy healthy delicious meals while keeping your carb intake low. By choosing veggies like broccoli, zucchini, or cauliflower you can create delicious dishes that fit your low-carb diet.
In this post, we’ll explore the best vegetables for a low-carb diet, break down what net carbs are, and share how one specific food stalled my own weight loss.
Plus, I’ll give you tips on how to avoid common mistakes and make smarter choices to stay on track.
Why Vegetables Matter
Vegetables are rich in vitamins, minerals, and antioxidants that contribute to overall health.
They're full of nutrients that help keep you healthy. Vegetables come in different textures, flavors, and colors while keeping carbs low. Many also have a lot of water, which helps keep you hydrated. Eating plenty of fresh vegetables can support your immune system, improve digestion, and give you more energy.
Low-Carb Vegetables Recipes
Not all vegetables have the same carb content. Leafy greens, cruciferous veggies, and some root vegetables are low in natural sugars and starch, making them a great choice for a low-carb diet.
Fiber is important when choosing vegetables. High-fiber veggies help lower the total carb count, which is helpful if you're tracking net carbs. For example, if a vegetable has 10 grams of carbs and 4 grams of fiber, the net carbs are only 6 grams. This is useful for keto or if you're just watching your carb intake.
Soup and Salads
The following salads consist of nutrient-rich vegetables that are low in carbs and high in vitamins, minerals, and fiber.
The Gotham Salad is tossed with meat and cheese for extra protein. The Low-Carb Caesar Salad skips the croutons, and Dr. Ray Peat's famous Carrot Salad is simple yet packed with fiber, making it a great addition to a keto diet.
Apple cider vinegar, red wine vinegar, balsamic vinegar (use in moderation)
Cheddar, Parmesan, Romano, sour cream, Greek yogurt (see Don't Say Cheese below)
Lemon juice, lime juice, fresh or dried herbs like parsley, basil, or dill
Garlic butter, herb butter, Tamari soy sauce, coconut aminos
Roasted Vegetables
We have a lot of recipes for roasted vegetables! We love them, and they're so easy to make. Try any of these delicious recipes, and you'll see why. Here are a few of our most popular roasted veggie recipes.
For example, if a food has 10 grams of total carbs and 4 grams of fiber, you subtract the fiber to get 6 grams of net carbs. These are the carbs that impact your blood sugar and need to be counted on a low-carb or keto diet.
On keto, keeping net carbs low helps your body stay in ketosis, a fat-burning state. Since fiber doesn’t spike blood sugar, high-fiber vegetables like broccoli, zucchini, and cauliflower have lower net carbs, making them great choices.
Leafy greens, cruciferous vegetables, and avocados are packed with fiber, reducing their net carb count.
If you’re tracking carbs, always check nutrition labels. Look for fiber content and subtract it from total carbs to get net carbs. This simple trick helps you make better food choices while staying on track with your low-carb goals.
How I Lost Weight on Keto
After I had COVID in 2022, my body felt off. At first, I thought I just needed more time to recover, but the weight started piling on—fast.
Five pounds here, five pounds there. My midsection expanded, my legs were huge, my face looked swollen, and even my wrists and feet felt puffy.
I tried everything from cutting starch and walking more—but nothing helped.
A trip to the doctor confirmed that my A1C was elevated. How the heck did that happen? I don't eat sugar!
That’s when I went all in on keto, and filled my plate with mostly meat, some vegetables and healthy fats, and waited for the weight to come off. Nothing happened.
After 2 months, I wasn't eating much. My appetite was gone and the scale hadn’t moved. I was using keto strips and barely in ketosis.
My clothes still felt tight. I was doing everything right, so why wasn’t it working?
Can Dairy Cause Weight Gain?
One night, totally frustrated, I was scrolling through Reddit when I saw a post: "Issues with cheese? Seems to stall my weight loss."
I actually laughed. Cheese? No way. It was low-carb!.
But as I kept reading, it started making sense. Dairy can trigger insulin responses, cause bloating, gas, and slow down weight loss.
I decided to test it. No cheese, no cream, no milk.
Within days, the swelling in my feet went down. A week later, my face looked leaner. By the end of the month, I had lost nearly ten pounds.
For months, I had been convinced I was doing everything right, but one tiny thing was holding me back. And once I figured it out, everything changed.
Now, four weeks in, I don’t even miss cheese or milk in my coffee. I’m not in ketosis—I’m just eating normally. And every day, I’m dropping a pound or two.
It could be dairy, calories, lactose, who knows? It's melting off and I'm almost back to normal. 🤷♀️
Low-Carb Meals for Your Veggies
Low-carb, high-protein meals combine meats, fish, seafood, vegetables, and eggs. They promote muscle growth, aid in weight management, and help maintain steady energy levels while limiting carbohydrate intake.
Weight loss on keto can stall for several reasons, including eating too many calories, consuming too much dairy, or miscalculating net carbs. Hidden carbs, stress, lack of sleep, and too many nuts or processed keto foods can also slow progress. For me, it was dairy. Once I cut it out, 100% the weight melted off!
What are the best low-carb vegetables?
Leafy greens (spinach, kale, lettuce), cruciferous vegetables (broccoli, cauliflower, cabbage), zucchini, asparagus, mushrooms, and bell peppers are great low-carb options
Are onions low in carbs?
Onions contain 8-9g total carbs per cup, with about 6g net carbs, so they should be used in small amounts if tracking carbs closely.
Can I eat carrots on a low-carb diet?
Yes, but in moderation. Carrots have 6g net carbs per cup, so they’re higher than leafy greens but lower than starchy vegetables like potatoes.
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