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I’ve compiled an excellent list of 35+ keto-friendly fruits and veggies. Each one lists the serving size, total carbs, net carbs, and how many minutes to roast it for.
You can do a lot with veggies – eat them raw, steam them, or roast them. Check out my top roasting tips and get a simple keto roasted vegetable recipe.
Table of Contents
Low-Carb Leafy Green Veggies
Leafy green veggies are really nutritious and typically low in carbs. Most of them aren’t great for roasting (they’ll become chip-like, instead).
| Veggie | Serving | Carbs | Net Carbs | Roast for |
| Endive | 1/2 cup | 0.8 | 0.0 | 10-15 |
| Sprouts, alfalfa | 1 cup | 0.7 | 0.1 | — |
| Arugula | 1/2 cup | 0.4 | 0.2 | — |
| Beet Greens | 1 cup | 1.6 | 0.2 | — |
| Spinach | 1 cup | 1.1 | 0.4 | — |
| Romaine Lettuce | 1 cup | 1.5 | 0.5 | — |
| Bok Choy | 1 cup | 1.5 | 0.8 | 15-20 |
| Cabbage | 1/2 cup | 1.9 | 1.1 | 30-35 |
| Iceberg Lettuce | 1 cup | 2.3 | 1.4 | — |
| Kale | 1 cup | 6.7 | 5.4 | 15-20 |
Low-Carb Vegetables
These are the best low-carb choices for vegetables. An added bonus is that they tend to roast very well.
| Veggie | Serving | Carbs | Net Carbs | Roast for |
| Jalapeno’s | 1 pepper | 0.9 | 0.5 | 20-35 |
| Onions | 1 tbsp | 0.9 | 0.7 | 25-35 |
| Scallions / Green Onions | 1 stalk | 4.8 | 0.9 | 15-20 |
| Cucumber (with skin) | 1/2 cup | 1.9 | 1.6 | 20-25 |
| Mushrooms | 1 cup | 2.3 | 1.6 | 25-30 |
| Celery | 1 cup | 3.5 | 1.9 | — |
| Eggplant | 1 cup | 4.7 | 1.9 | 30-35 |
| Radishes | 1 cup | 4.0 | 2.1 | 30-40 |
| Asparagus | 1 cup | 5.3 | 2.5 | 12-20 |
| Cauliflower | 1 cup | 5.3 | 2.8 | 25-30 |
| Garlic | 3 cloves | 3 | 2.8 | 30-40 |
| Zucchini | 1 cup | 4.2 | 2.8 | 15-30 |
| Chili Pepper | 1 pepper | 4.3 | 3.6 | 20-35 |
| Green Beans | 1 cup | 7.8 | 4.1 | 20-25 |
| Bell Peppers | 1 cup | 6.9 | 4.4 | 20-35 |
| Broccoli | 1 cup | 6.0 | 4.4 | 25-30 |
| Brussels Sprouts | 1 cup | 7.9 | 4.6 | 30-45 |
| Turnips | 1 cup | 8.4 | 6.1 | 35-45 |
Low-Carb Fruits
Most fruits are too high in carbs for a keto diet but these ones are the best of the lot. Olives and tomatoes are generally used like vegetables but are actually fruit!
| Fruit | Serving | Carbs | Net Carbs | Roast for |
| Olives | 5 large | 1.5 | 1.0 | 10-15 |
| Avocado | 1 cup | 12.8 | 2.7 | — |
| Lemon (no peel) | 1 fruit | 5.4 | 3.8 | — |
| Tomato, cherry | 1 cup | 5.8 | 4.0 | 15-25 |
| Coconut, meat | 1 cup | 12.2 | 5.0 | — |
| Lime | 1 fruit | 7.1 | 5.2 | — |
| Raspberry | 1 cup | 14.7 | 6.7 | 10-15 |
| Blackberry | 1 cup | 14.7 | 7.1 | 10-15 |
| Cranberry | 1 cup | 13.4 | 8.3 | 10-15 |
| Strawberry | 1 cup | 11.7 | 8.7 | 10-15 |
Tips for Roasting Vegetables
Here are my top four tips for roasting vegetables.
★Uniform Veggies
If your veggies are all different shapes and sizes, they’ll cook unevenly. The key to an even cook is to chop and dice your vegetables in the same shapes and sizes. Unless…
★Roasting Times
Different veggies take different amounts of time to roast (you’ll find times in the tables above). If you want to roast a single pan, choose veggies with similar roasting times. For example, peppers, green beans, mushrooms, and cauliflower all roast for about the same time so they can easily go on one pan.
OR chop and dice your veggies in different sizes. Larger pieces will take longer to cook (which means smaller pieces take less time to cook). For example, brussels sprouts take a bit longer than cauliflower to cook. To cook them on the same pan & for the same time, cut the sprouts a bit smaller and the cauliflower a bit bigger.
★Give Them Space
Don’t overcrowd your vegetables. They should be in a single layer with a bit of room to breathe. This will ensure a more even and complete roasting.
★Experiment with Seasoning
The recipe below is a basic recipe using only olive oil and salt. It’s the perfect starting place for your favorite flavors. Add seasonings to your roasted vegetables like balsamic vinegar, chipotle, chili pepper, lemon-garlic seasoning, garlic powder, Italian seasoningetc.
Keto Roasted Vegetables Recipe
Keto Roasted Vegetables
Ingredients
- 1 Cauliflower
- 1 Bell Pepper
- 1 cup Mushroom Slices, fresh
- 1 cup Asparagus, chopped
- 1 tbsp Olive Oil
Instructions
- Preheat oven to 400°F (205°C). Line a baking sheet with a silicone mat (or foil or parchment paper).
- Chop your cauliflower and bell peppers into similar sized pieces.
- Slice your mushrooms & chop your asparagus.
- Drizzle all your vegetables with olive oil.
- Spread cauliflower, bell peppers, and mushrooms on baking sheet. Do not crowd them and leave space for asparagus.
- Bake for 10 minutes.
- Stir/flip vegetables and add asparagus to pan.
- Bake for 15 minutes, stirring/flipping once more (at around 7 minutes).
Notes
Vegetable roasting times are not 100% reliable. The bigger the pieces, the longer they'll take to cook.
If you want crisper roasted vegetables reduce roasting time by a couple of minutes. If you want softer roasted vegetables increase roasting time by up to 10 minutes (except asparagus, which should increase by a max of 5 minutes).
Nutrition Information:
Yield:
7Serving Size:
1 cupAmount Per Serving: Calories: 42Total Fat: 2.2gSaturated Fat: 0.3gCholesterol: 0mgSodium: 19mgCarbohydrates: 5.1gNet Carbohydrates: 2.8gFiber: 2.3gSugar: 2.4gProtein: 2g
Eat Your Veggies!
It’s not hard to get your daily veggies when you’re eating these delicious (and easy to make) roasted vegetables.
What are your favorite roasted vegetable seasonings? Share in the comments!
Want more? Check out my Keto Breakfast Egg Muffin Recipe next!
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