Can you eat mushrooms on a keto diet. How do mushrooms fit into a ketogenic meal plan. What are some tasty keto mushroom recipes to try. Discover the answers and explore delicious low-carb mushroom dishes.

Understanding the Ketogenic Diet and Mushrooms

The ketogenic diet, commonly known as keto, has gained significant popularity in recent years. This low-carb, high-fat diet aims to shift the body’s metabolism into a state called ketosis, where it efficiently burns fat for energy. For those following a keto lifestyle, finding suitable food options can sometimes be challenging. However, mushrooms emerge as a keto dieter’s ally, offering numerous benefits without compromising the diet’s principles.

Are Mushrooms Keto-Friendly?

Mushrooms are indeed keto-friendly. They are low in carbohydrates and sugars, making them an excellent addition to ketogenic meal plans. Moreover, mushrooms are packed with fiber, vitamins, minerals, and antioxidants, contributing to overall health while maintaining the delicate balance of ketosis.

The Nutritional Value of Mushrooms

Beyond their low-carb profile, mushrooms offer an impressive array of nutrients. They are particularly noteworthy for their vitamin D content, especially when exposed to UV light during growth. For instance, Monterey High Vitamin D mushrooms can provide up to 50% of the Daily Value of vitamin D2 per serving, addressing the prevalent vitamin D deficiency among adults in the United States.

Keto-Friendly Kale & Basil Pesto Zoodles with Mushrooms

For those missing pasta on their keto journey, this recipe offers a delightful alternative. By using zucchini “zoodles,” you can enjoy a dish reminiscent of spaghetti without the high carb content. The addition of mushrooms, kale, and a flavorful pesto sauce creates a nutritious and satisfying meal.

Recipe Highlights:

• Zucchini noodles as a low-carb pasta substitute
• Rich pesto sauce made with kale, basil, and pine nuts
• White button mushrooms for added texture and nutrients
• Parmesan cheese for a savory flavor boost

This dish not only adheres to keto guidelines but also provides a burst of flavors and a variety of textures, making it a go-to option for those seeking a pasta-like experience without the carbs.

Chicken & Mushroom Soup: A Keto Comfort Food

Soup is an excellent option for keto dieters, offering convenience and the ability to prepare multiple servings at once. This chicken and mushroom soup recipe combines the heartiness of poultry with the earthy flavors of Baby Bella mushrooms, creating a comforting and keto-friendly meal.

Key Ingredients:

• Cubed boneless chicken
• Baby Bella or Brown Mushrooms
• Low-carb vegetables: carrots, onion, and celery
• Herbs: thyme and rosemary
• Optional: heavy cream for added richness

This soup can be easily prepared in large batches, portioned for multiple meals, and even frozen for future use, making it an ideal choice for busy individuals adhering to a keto lifestyle.

Low-Carb Lemony Salmon Mushroom Kebabs

Grilling is a fantastic cooking method for keto dieters, and these salmon and mushroom kebabs offer a perfect blend of flavors and nutrients. Both salmon and mushrooms are rich in selenium and other antioxidants, while being virtually carb-free. The addition of salmon provides healthy fats, essential for maintaining ketosis.

Simple Ingredients for Flavorful Kebabs:

• Monterey® Baby Bella Mushrooms
• Salmon chunks
• Asparagus
• Grape tomatoes
• Lemon for a zesty finish

These kebabs can be quickly grilled and seasoned with just olive oil, salt, pepper, and a spritz of lemon juice, making them an easy and delicious keto-friendly option for any occasion.

Mighty Mushroom Lettuce-Wrapped Blended Burger

Burgers don’t have to be off-limits on a keto diet. By using a blend of ground meat and finely chopped mushrooms, you can create a juicy, flavorful burger that’s lower in calories and carbs than traditional all-meat patties. Wrapping the burger in lettuce instead of a bun further reduces the carb content while adding a fresh crunch.

Benefits of Blending Mushrooms into Burgers:

• Reduced calorie and fat content
• Enhanced umami flavor
• Increased moisture and juiciness
• Added nutrients from mushrooms

This innovative approach to burger-making allows keto dieters to enjoy a classic favorite without compromising their nutritional goals.

Incorporating Mushrooms into Your Keto Meal Plan

Mushrooms offer versatility and nutritional benefits that make them an excellent addition to any keto diet. Their low carb content, combined with their rich flavor profile, allows for creative and satisfying meal options. Whether used as a meat substitute, a flavor enhancer, or a standalone ingredient, mushrooms can help diversify your keto menu while keeping you on track with your dietary goals.

Creative Ways to Use Mushrooms in Keto Cooking:

1. Use large Portobello caps as burger buns or pizza crusts
2. Stuff mushrooms with keto-friendly fillings for appetizers or main courses
3. Slice and sauté mushrooms as a side dish or topping for meats
4. Blend mushrooms into ground meat for lower-calorie, nutrient-rich patties
5. Add dried mushroom powder to sauces and soups for an umami boost

By incorporating mushrooms into your keto meal plan, you can enjoy a wider variety of flavors and textures while maintaining ketosis.

The Health Benefits of Mushrooms on a Keto Diet

While mushrooms are prized for their low carb content in keto diets, their health benefits extend far beyond macronutrient profiles. These fungi offer a range of vitamins, minerals, and bioactive compounds that can contribute to overall health and well-being.

Key Nutritional Benefits of Mushrooms:

• Rich source of B vitamins, including riboflavin, niacin, and pantothenic acid
• Contain selenium, an important antioxidant mineral
• Provide potassium, which supports heart, muscle, and nerve function
• Offer beta-glucans, compounds known for their immune-boosting properties
• Some varieties are excellent sources of vitamin D when exposed to UV light

Incorporating mushrooms into your keto diet not only helps with maintaining low carb intake but also ensures you’re getting a wide array of essential nutrients.

Choosing the Right Mushrooms for Your Keto Recipes

While all mushrooms are generally keto-friendly, some varieties may be more suitable for certain recipes or nutritional goals. Understanding the characteristics of different mushroom types can help you make the best choices for your keto meal planning.

Popular Mushroom Varieties for Keto Cooking:

1. White Button Mushrooms: Versatile and mild, great for salads and cooking
2. Cremini (Baby Bella): Earthier flavor, ideal for sautéing and stuffing
3. Portobello: Large caps perfect for burger substitutes or grilling
4. Shiitake: Rich, savory flavor, excellent for Asian-inspired keto dishes
5. Oyster Mushrooms: Delicate texture, great for stir-fries and soups

When selecting mushrooms, consider their texture, flavor profile, and how they’ll complement other ingredients in your keto recipes. Experimenting with different varieties can add excitement and diversity to your meals while maintaining your low-carb goals.

Tips for Preparing Mushrooms in Keto-Friendly Ways

Maximizing the flavor and nutritional benefits of mushrooms in your keto diet involves proper preparation techniques. By following these tips, you can ensure that your mushroom dishes are not only delicious but also aligned with your ketogenic lifestyle.

Best Practices for Cooking Mushrooms on Keto:

• Clean mushrooms with a damp cloth instead of washing to prevent water absorption
• Use healthy fats like olive oil or ghee for sautéing to increase fat content
• Avoid breading or coating mushrooms in high-carb ingredients
• Experiment with different cooking methods: grilling, roasting, and air frying
• Incorporate mushrooms into egg dishes for protein-rich keto breakfasts

By mastering these preparation techniques, you can create a wide variety of keto-friendly mushroom dishes that are both satisfying and nutritious.

Addressing Common Concerns About Mushrooms on Keto

While mushrooms are generally considered keto-friendly, some individuals may have questions or concerns about incorporating them into their low-carb diet. Addressing these common issues can help you make informed decisions about including mushrooms in your keto meal plan.

Frequently Asked Questions:

Do mushrooms have hidden carbs?
Mushrooms are naturally low in carbohydrates. A 100-gram serving of raw white mushrooms contains approximately 3 grams of carbs, with 1 gram of fiber, resulting in only 2 grams of net carbs.

Can eating mushrooms kick you out of ketosis?
It’s highly unlikely that eating mushrooms in reasonable quantities would kick you out of ketosis. Their low carb content makes them a safe choice for maintaining a ketogenic state.

Are canned mushrooms keto-friendly?
Canned mushrooms can be keto-friendly, but it’s important to check the label for added ingredients. Some brands may include sugar or other carb-containing additives. Fresh or plain canned mushrooms are the best choices.

How many mushrooms can I eat on keto?
The amount of mushrooms you can eat depends on your individual carb limit and the other foods in your diet. Generally, you can enjoy several servings of mushrooms daily without exceeding keto carb limits.

By understanding these aspects of mushroom consumption on a keto diet, you can confidently incorporate these nutritious fungi into your meal plans without worry.

5 Keto Mushroom Recipes to Stick to Your Diet

There are many diets out there, but the “keto” diet is more common than ever. 

The ketogenic diet, coined keto for short, is a very low-carb, high-fat diet that may lower blood sugar and insulin levels and is increasingly recommended for a variety of health conditions, such as epilepsy and cancer. The diet is widely recognized for the weight-loss and energy-boosting powers that come from cutting carbs and calories. 

While there are different subtypes of ketogenic diets, the essential information beginners need to know is that drastically reducing carb intake and replacing it with fat shifts your metabolism to a state called ketosis, causing your body to efficiently burn fat for energy.

But because of the restrictions, it can be tricky to find meal plans that follow keto’s specific guidelines. 

Mushrooms, however, are a keto dieter’s friend. 

Low in carbs and sugars, mushrooms offer amazing health benefits without throwing off the balance of ketosis. They are packed with fiber and are high in vitamins, minerals, and antioxidants. 

If you are part of the 35% of adults with Vitamin D deficiency in the U.S., cooking a keto mushroom recipe with Monterey High Vitamin D mushrooms provides 50% of the Daily Value of D2 per serving. Keep in mind, though, that not all commercially grown mushrooms contain Vitamin D. 

5 Keto Recipes with Mushrooms

So, are you ready to feature fantastic fungi in your keto diet? Try these low-carb keto mushroom recipes that will have you saying, “Wait— there are mushrooms in this?!”

1. Keto-Friendly Kale & Basil Pesto Zoodles with Mushrooms

Missing pasta? Enjoy the taste of spaghetti without consuming high-carb, high-calorie noodles. 

This keto mushroom recipe has you shave zucchini, letting keto dieters mimic the texture of traditional pasta, with more nutritional benefits. Toss your “zoodles” with sharp garlic, fine sea salt and fresh basil— and this dish will burst with flavor. Kale, pine nuts (in a small, keto-friendly serving) and mushrooms make this dish both healthy and filling.

A special thanks to The Mushroom Council for this creative pesto platter.

Ingredients

• 2 cups chopped kale leaves
• ¼ cup lightly packed basil leaves
• 8 tbsp extra virgin olive oil
• 2 garlic cloves chopped
• 4 tbsp freshly grated Parmesan cheese
• 2 tbsp pine nuts
• ½ tsp fine sea salt
• 8 oz white button mushrooms, chopped
• 3 medium zucchini (about 1 ½ pounds) cut into zoodles
• Fine sea salt to taste

2. Chicken & Mushroom Soup Keto Style

Soup is a smart, easy-to-make option for keto dieters! Instead of worrying if your next meal will follow the rules, you can make a cauldron of your favorite soup to divide into multiple servings throughout the week. 

You will enjoy the aroma of poultry broth wafting through the air with this easy chicken keto recipe. This chicken soup features diced carrots, onion, celery and savory Baby Bella mushrooms paired with soft chicken cubes for a keto-friendly recipe. Place your serving in a mason jar for lunch on the go, multiple days of the week, or freeze some for later.

Ingredients

• 1 tbsp coconut oil
• 8 oz boneless chicken cubed (purchase a pre-cooked rotisserie chicken to save time or cook your own thighs or breasts)
• Salt and pepper to taste
• 2 tbsp butter
• 3 or 4 cloves garlic
• 8 oz Baby Bella or Brown Mushrooms, sliced*
• 1 diced onion
• 3 carrots, peeled and diced
• 2 stalks celery, diced
• ½ tsp dried thyme
• ½ tsp dried rosemary
• 1/8 cup arrowroot or almond flour
• 4 cups chicken broth
• Optional: ½ cup heavy cream
• Fresh parsley and grated cheddar cheese for garnishing
  *Our Monterey® Sliced Baby Bella mushrooms are also available nationwide in High Vitamin D varieties, in both 8 oz and 16 oz packages. Check out where you can buy your vitamin-rich mushrooms here.

3. Low-Carb Lemony Salmon Mushroom Kebabs

Both salmon and mushrooms are loaded with selenium and other antioxidant-like nutrients. Plus, both are virtually carb-free and salmon offers abundant healthy fats. Stick chunks of each on a skewer and grill for just five minutes. Then, simply spritz with lemon and salt and pepper to perfection. With such a short list of fresh ingredients, this keto meal recipe will help you nail your diet.

Ingredients

Your quantity will depend on how many kebabs you want to grill. From small family gatherings to big summer cookouts, make as many or as few skewers as you prefer!

• Monterey® Baby Bella Mushrooms*
• Salmon
• Asparagus
• Lemon
• Grape tomatoes

*Our Monterey® Sliced Baby Bella mushrooms are also available nationwide in High Vitamin D varieties, in both 8 oz and 16 oz packages. Check out where you can buy your vitamin-rich mushrooms here.

Seasoning

• Olive oil
• Salt and pepper
• Lemon juice, for garnish

How to grill mushroom kebabs in 5 easy steps

4. Mighty Mushroom Lettuce-Wrapped Blended Burger

You shouldn’t have to give up the things you love when sticking to a strict diet. This beef and mushroom keto recipe lets you cut the carbs with this lettuce-wrapped blended burger. Instead of a bland bun, this recipe subs in your choice of crunchy lettuce— so you can focus on the juicy flavor of the beef. 

But what really enhances each bite are the chopped mushrooms, seamlessly blended into the meat of the patty, giving it a unique umami mouthfeel. The Mighty Mushroom Lettuce Wrapped Blended Burger is a healthier, guilt-free keto-friendly recipe. Plus, did we mention it’s also gluten-free? These tasty wraps will leave you hungry for simple yet delicious recipes.

Ingredients

• 8 oz Brown or White Mushrooms, finely chopped
• 2 tbsp olive oil, divided
• 1 lb ground beef
• ½ tsp salt
• 4 slices cheddar cheese
• 1 tomato, thinly sliced
• ½ red onion, thinly sliced
• 1 head iceberg, green leaf or butter lettuce, rinsed then dried

5. Keto Asian Rainbow Stir Fry with Mushrooms

Mmm… warm stir fry. Load your wok or skillet with a myriad of colorful vegetables, from bright red and yellow bell pepper to vibrant green snow peas. This recipe also includes a variety of mushrooms— Shiitake, Oysters and Baby Bellas— for a punch of selenium, B vitamins and other valuable nutrients. The ginger and garlic provide a tantalizing sharpness while the Chinese five-spice combination and coconut aminos round out the rich umami flavor.  

The original recipe includes rice, but to stick to your keto diet, skip those unwanted carbs, minimize the amount of maple syrup used and then simply eat your seared vegetables as-is. Trust us, they’re just as good!

Ingredients

• 2 tbsp avocado oil
• 2 cloves garlic, minced
• 1/2 red onion, cut into thin strips
• 1 1/2 cups matchstick carrots
• 1 yellow bell pepper, cut into thin strips
• 1 red bell pepper, cut into thin strips
• 6 oz snow peas or sugar snap peas
• 12 oz Monterey® Umami Blend Mushrooms (sliced Shiitake, Oysters and Baby Bellas* – or your choice of sliced mushrooms) 
• 2 tbsp sesame oil
• 4 tbsp coconut aminos (or soy sauce)
• 2 1/2 tbsp maple syrup (Modify this recipe for keto by using just 1 tbsp maple syrup)
• 1 1/2 tsp Chinese five-spice
• 1 tbsp chopped ginger or ginger paste
• 1 clove garlic, minced 
• Chives, chopped

Mushrooms Are the Ultimate Keto Ingredient

These creative keto mushroom recipes are sure to get you excited about your new diet! The secret? All five have one special ingredient: mushrooms.

Blended with your favorite meat, raw or cooked mushrooms can help you slash calories and get the nutrients you need for a healthier lifestyle. However delicious and nutritious fresh fungi can be, we recommend seeking the advice of a medical professional before embarking on any diet or lifestyle modification, such as switching to keto.

Remember, healthy doesn’t have to be bland or flavorless. Explore more mouthwatering recipes by downloading our ebook, More Flavor, Less Guilt: The Ultimate Cookbook. 

Related Information

Interested in learning more about mushrooms? Read these posts on the Monterey Blog.

• How to Incorporate Mushrooms Into 10 Popular New Year’s Diets 
• 7 Healthy Mushroom Recipes to Watch Your Calorie Count
• 4 Big Reasons to Add Vitamin D to Your Diet This Year

Can You Eat Mushrooms on a Keto Diet?

The ketogenic, or keto, diet is designed to be very low in carbohydrates and high in fat with moderate amounts of protein (1).

While originally designed to help manage epileptic seizures in children, the keto diet today is often used to promote weight loss and support type 2 diabetes (1, 2, 3).

Most people who follow a keto diet limit their total carbohydrate intake to fewer than 50 grams per day to achieve and maintain a state of ketosis. Ketosis is when your body uses ketone bodies rather than glucose as a primary source of energy (2).

To stay within your desired keto carb range, it’s helpful to know the general carb content of popular foods you enjoy. You may be wondering about the carbohydrates and nutrition of different types of mushrooms.

This article examines whether mushrooms are considered a keto-friendly food, and offers a few ideas for how to eat them on a keto diet.

There are many varieties of mushrooms, and the most common types are naturally low in carbohydrates in their natural form.

For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contributes 3 grams of carbs to your day. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbs, respectively (4, 5, 6).

If you like portobello mushrooms, you’ll find around 3 grams of carbs in both a 1-cup (86-gram) serving of them diced, or an average mushroom cap you might use to make a meatless burger (7).

Not only are mushrooms low in carbs, but they come with fiber. Fiber can be tough to get on the keto diet since it’s found in carb-rich foods like fruits, vegetables, and whole grains.

Some low carb foods pack fiber, such as mushrooms, avocado, nuts, and seeds.

It seems unlikely that you would go over your daily carb limit by making mushrooms a regular part of your diet, unless you’re planning to eat 6 cups a day or preparing them as part of an otherwise carb-heavy grain dish.

As for canned or other packaged mushroom products, be sure to read the nutrition label, as these may not be as keto-friendly.

For instance, 1/2-cup (120-mL) serving of Campbell’s Cream of Mushroom prepared soup contains 8 grams of carbs, and you’ll find 2. 5 servings per can, contributing 20 grams of carbs total (8).

SUMMARY

Common types of mushrooms, like white button, shiitake, oyster, and portobello, are low in carbohydrates and keto-friendly in their natural form. However, it’s a good idea to check labels on canned mushroom products.

Mushrooms are highly nutritious. They can be enjoyed both raw and cooked, and used in a variety of ways that are suitable for a keto diet.

While low in carbs, they’re high in fiber, B vitamins, and minerals like selenium, copper, and potassium. Plus, they contain several antioxidants, like ergothioneine and glutathione, which can help protect your cells from oxidative damage (4, 5, 6, 9).

Try incorporating mushrooms in some of the following ways:

• sliced raw and mixed into a leafy green salad
• cooked with scrambled eggs or added to an omelet
• sauteed with olive or coconut oil, garlic, and herbs on the stovetop
• added to a stir-fry with zucchini noodles, low carb veggies, and tofu
• boiled in water to make a mushroom broth for soups
• stuffed with keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon, and roasted in the oven with fresh herbs
• used in a creamy mushroom soup
• grilled and used to layer a low carb sandwich
• diced and used in veggie burger patties, made with riced cauliflower, garlic, onion, celery, cheese, and seasonings
• added to soups, stews, or casseroles

SUMMARY

Mushrooms are packed with nutrients and can be used in a variety of ways, both raw and cooked. You might enjoy them in salads, soups, stir-fries, and scrambles.

Mushrooms, like oyster, shiitake, white button, and portobello, are naturally low in carbohydrates, making them a keto-friendly food.

Enjoy them raw or cooked, in dishes like stir-fry, casseroles, scrambles, soups, or stuffed with low carb ingredients like cream cheese and bacon.

However, if you’re considering buying a canned mushroom product, like cream of mushroom soup, be sure to read the nutrition label, as these items will generally be higher in carbs and might not fit into your daily limit.

Just one thing

Try this today: Make mushroom “bacon.”

Thinly slice 2 cups (200 grams) of shiitake mushrooms. Toss gently in a mixture of 1 tbsp. (14 mL) each of sesame oil, coconut aminos, and liquid smoke, with a pinch of paprika and 1 tsp. (5 mL) of sugar-free maple syrup.

Cook on medium heat in a skillet until crispy.

Was this helpful?

Is it possible to eat mushrooms on a keto diet?

The keto diet is designed to be very low in carbs, high in fat, and moderate in protein. This type of diet is often used for weight loss, but few people know what foods to eat.

Although mushrooms are a healthy food, do we know if he exceeds the allowable carbohydrate limits? Most people on the keto diet limit their total carbohydrate intake to less than 50 grams per day in order to achieve and maintain a state of ketosis. Ketosis is when your body uses ketone bodies instead of glucose as its main source of energy.

Index

• 1 Mushrooms are low in carbohydrates
• 2 How to eat mushrooms on a keto diet?

Mushrooms are low in carbs

There are many varieties of mushrooms, and the most common are low carb in their natural form. For example, in a cup of whole and raw porcini mushrooms, we find 3 grams of carbohydrates.

Mushrooms are not only low in carbohydrates, but also high in fiber. Fiber can be difficult to find on a keto diet, as it is found in carbohydrate-rich foods such as fruits, vegetables, and whole grains. Some low-carb foods contain fiber, such as mushrooms, avocados, nuts, and seeds.

It is unlikely that you will exceed your daily carbohydrate limit by making mushrooms a regular part of your diet, unless you are planning to eat 6 cups a day or cook them as part of a high carbohydrate grain meal.

For canned or other packaged mushroom products, be sure to read the nutrition facts label as they may not be as ketogenic. For example, a half cup of cream of mushroom soup can contain up to 8 grams of carbs.

How to eat mushrooms on a keto diet?

These mushrooms are very nutritious. They can be eaten both raw and cooked, and can also be used for a variety of purposes in the ketogenic diet.

Although they are low in carbohydrates, they are rich in fibre, B vitamins and minerals such as selenium, copper and potassium. Plus, they contain several antioxidants that can help protect your cells from oxidative damage.

There are many ways to include mushrooms in our diet besides grilling them or on pizza. It should be borne in mind that the amount of carbohydrates in the amount is not exceeded in the recipe. Some ideas:

• Raw and mixed slices in green leaf lettuce.
• Prepared with scrambled eggs or added to an omelet.
• Sautéed with olive or coconut oil, garlic and herbs.
• Add to stir-fry with zucchini noodles, low carb vegetables and tofu.
• Boiled mushrooms in water make mushroom broth for soups.
• Filled with keto-friendly ingredients like cream cheese, butter, shredded cheddar or bacon, and oven baked with fresh herbs.
• Used in creamy mushroom soup.
• Diced and used in veggie burgers.
• Add to soups, stews or casseroles.

The content of the article complies with our principles of editorial ethics. To report a bug, click here.

You may be interested

do’s and don’ts

Most Common Low Carb Vegetables

The best vegetables on keto

Sample recipes with vegetables

What are nightshade vegetables

List of fruits and vegetables in the nightshade family

What are your favorite vegetables on keto?

Visual product guides

Vegetables are an essential part of a healthy, low-carbohydrate diet, but some of them are high in sugar, so you should cut them out of your diet. Below is a visual guide to the best and worst vegetables on keto.

The best vegetables for a ketogenic diet are high in nutrients and low in carbs. As most of you can guess, they are dark and leafy. Anything that resembles spinach or kale falls into this category.

If you’re looking for low-carb vegetables that aren’t leafy greens, look for those that grow above ground, mostly from the cruciferous family. These include broccoli, cauliflower, zucchini, lettuce, cucumbers, and more.

Always try to avoid sugary or starchy vegetables as they are rich in carbohydrates. These include (but are not limited to) peas, corn, potatoes, sweet potatoes, parsnips, beans, quinoa, legumes, and other high starchy vegetables.

As a general rule, the sweeter the vegetable, the more sugar it contains. You have to be very careful with the portion sizes of vegetables like carrots, onions, and zucchini. Of course, you can eat them, but only in moderation

By the way, you don’t have to buy only organic vegetables. Although proven to be safer for the body (less pesticide and toxin residues), they contain about the same nutrients as their non-organic counterparts. Don’t be afraid to stock up on vegetables – you can eat both frozen and fresh.

Most Common Low Carb Vegetables

Below you’ll find a list of vegetables based on how low carb they are, so if you need help finding a specific vegetable, use the table’s search function.

If the vegetable you are looking for is not on the list, it is likely high in carbs and should not be consumed on a ketogenic diet.

Vegetable	Total carbs per 100 grams
Aroma celery	2.97
Spinach	3.63
Sarepta mustard	4.67
Asparagus	3.88
Radish	3. 4
Avocado	8.64
Arugula	3.65
Zucchini	3.11
Chard lettuce	3.74
Mushrooms	3.26
Kohlrabi	6.2
Tomato	3.89
Olives	6
Eggplant	5.88
Bell pepper	4.6
Cauliflower	4.97
Green cabbage	6.1
White cabbage	5.37
Cucumber	3.63
Jalapeno pepper	6. 5
Spanish artichoke	5.38
Broccoli	6.64
Sprouted beans	5.94
Dill	7.3
Green beans	6.97
Turnip	6.43
Green peas	7.55
Brussels sprouts	8.95
Kale	8.75
Red cabbage	7.37
Pumpkin	7
Rutabaga	8.62
Carrot	9.58
Celery root	9.2
Onion	9. 34
Leek	14.15
Ginger	17.77

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and chief editor of KetoDieto.

Ask an expert

A few words about onions: Onions can be added to keto meals in small amounts because people don’t usually eat too many onions. Be careful with caramelized or fried onions, as they are easier to consume in large quantities.

Best Veggies on Keto

Below is a list of the “best of the best” vegetables. They are low in carbs and very high in micronutrients, so make sure you include the vegetables listed below in your daily diet often.

Broccoli

A very common vegetable that should always be in your keto kitchen. Broccoli contains vitamins C and K, and only 4g net carbs per 100g.

Some research suggests that broccoli may help reduce insulin resistance in type 2 diabetics, as well as help protect against several types of cancer.

Asparagus

Contains 4g net carbs per 100g and should therefore be included in the weekly diet of every low carb meal. You can wrap it in bacon and serve it with aioli (a sauce of garlic and olive oil), simply chop it, or add it to turnip french fries.

Asparagus is an excellent source of vitamins A, C and K and may help reduce anxiety and protect brain health.

Mushrooms

Mushrooms are a great way to add a little flavor to other boring dishes. They are also very low-carb, with only 1g of net carbs (porcini mushrooms) per cup.

Mushrooms have incredible anti-inflammatory properties and have been shown to improve inflammation in people with metabolic syndrome within 16 weeks.

Zucchini

Very low in carbs – only 3g net carbs per 100g – and a fantastic source of vitamin C.

Zucchini recipe examples:

• Keto Muff zucchini and cheese rins
• Meatballs with zucchini noodles
• Chocolate bread with zucchini

Spinach

No wonder spinach is one of the most popular leafy green vegetables on the ketogenic diet. It contains 3g net carbs per 100g and has almost no indigestible carbs. This is a great way to fill your dinners with salads. You can make low fat side dishes like creamy spinach.

Spinach has been shown to protect heart health and reduce the risk of common eye conditions. It also contains tons of vitamins and minerals, including vitamin K.

Avocado

Although technically a fruit, avocados are often consumed in place of vegetables. Since it has a lot of fat, it is a frequent guest on the menu of the ketogenic diet. Only 3g net carbs per cup.

Avocados are rich in monounsaturated fats, which have been shown to help lower cholesterol and triglyceride (LDL) levels. They are also a great source of vitamin C and potassium, so they can usually help with electrolyte problems.

Cauliflower

As the star of unique dishes, cauliflower can be used for a variety of things. You can use it for wrapping, pizza or even mashed potatoes. Not surprisingly, it is one of the most used and most versatile ingredients on most low carb menus.

In addition to being extremely healthy due to its versatility, cauliflower is very low in carbs – only 2g of net carbs per cup. Cauliflower is very high in both vitamin K and C; it also reduces the risk of heart disease and cancer (similar to broccoli).

Bell pepper

Green bell pepper (or paprika) is most commonly used in cooking. The good news is that these peppers are extremely nutritious. They are filled with vitamin A and contain carotenoids that have anti-inflammatory properties.

But if you want more color, don’t be afraid to add red or yellow peppers as they are also very low in carbs (only 6g net carbs per cup, chopped).

Green beans

Part of the legume family but significantly lower in carbohydrates than most other members. One cup of green beans contains 6g of net carbs, so they make a great addition to a variety of side dishes.

The main health benefit is improved brain function during aging.

Lettuce / Kale

These are often used in salads as both kale and lettuce are fantastic examples of low carb vegetables. They are high in vitamins (A and C) and may help protect against heart disease.

While kale is more nutritious than lettuce, it contains more net carbs per serving. Be careful with its consumption.

Sample recipes with vegetables

Vegetable pie with mushrooms and cheese

Shepherd’s pie with cauliflower

Brussels sprout fritters

Braised chicken with vegetables and cheese

Chocolate zucchini bread

What are nightshade vegetables

Nightshade is a type of plant belonging to the Solanaceae family. Although there are thousands of nightshade species, most of them are poisonous or not edible, so we won’t cover them. The most common forms of nightshade are potatoes, tomatoes, eggplant, and peppers (all types).

Nightshade normally only affects people with food sensitivities, food allergies or autoimmune diseases. For all other plants of this family are absolutely safe and will not cause any significant reactions.

A short list of the most common plants of the nightshade family:

Tomatoes. Often used in sauces and condiments. They are quite difficult to avoid as tomatoes are often used in some form as an addition or part of a dish (especially in restaurants). If you’re cooking for yourself, these can be avoided by checking ingredient lists.

Pepper. Often included in many dishes and products, so you should be especially careful. Bell peppers, chili, and everything in between are still considered part of the nightshade family.

Eggplant. Less commonly used in the traditional keto diet, so they can be easily and effortlessly avoided. Even in restaurants, eggplant is almost never used unless it is the main ingredient.

Potato. Luckily, this is a starchy vegetable that is not part of the ketogenic diet. But at the same time, you should still avoid it

Nightshade is completely healthy for normal people who do not suffer from sensitivity, autoimmune disorders or a leaky gut. If you have these symptoms, eliminating nightshades from your diet can improve your health.

List of fruits and vegetables of the nightshade family

It is important to note that the nightshade family includes thousands of different species. Below you can find a list of the most commonly consumed plants.

Be especially careful with peppers, as all peppers are members of the nightshade family. This means that sweet peppers and very hot chili peppers (such as habanero or cayenne) are also part of the family.

• Eggplant
• Paprika
• Pepper
• Pimento
• Tomatoes
• Physalis vegetable
• Tobacco

There are many other commonly consumed species, such as potatoes, goji berries, pepino melon, and sorrel, but these are not usually part of a ketogenic diet.