Can you eat bell peppers on a ketogenic diet. Are bell peppers low in carbs and keto-friendly. How many peppers can you consume while maintaining ketosis. What are the best ways to incorporate bell peppers into your keto meal plan.

The Keto-Friendly Nature of Bell Peppers

Bell peppers are indeed keto-friendly, making them a versatile and nutritious addition to a ketogenic diet. With their low net carb content, ranging from 2 to 3 grams per 100g serving depending on the color, bell peppers can easily fit into a well-planned keto meal strategy. However, it’s crucial to understand the nuances between different pepper varieties and how they can impact your daily carb intake.

Carb Content of Different Bell Pepper Colors

Not all bell peppers are created equal when it comes to their carbohydrate content. Here’s a breakdown of the net carbs in 100g (approximately 1 cup sliced) of different colored bell peppers:

• Green bell peppers: 2.9g net carbs
• Red bell peppers: 3.9g net carbs
• Yellow bell peppers: 3.93g net carbs

Green bell peppers emerge as the most keto-friendly option, making them an excellent choice for those strictly monitoring their carb intake. Red and yellow peppers, while slightly higher in carbs, can still be incorporated into a keto diet with careful planning.

Maximizing Bell Pepper Consumption on Keto

How many bell peppers can you safely consume while maintaining ketosis? The answer depends on your individual carb tolerance and daily limit. Most keto dieters aim for 20-50g of net carbs per day to enter and maintain ketosis. This means you could theoretically consume up to 5 cups of sliced peppers and still stay within your carb limit. However, it’s more practical to use bell peppers as a side dish or flavor enhancer rather than the main component of your meals.

Strategies for Incorporating Bell Peppers into Your Keto Diet

To make the most of bell peppers on a keto diet, consider these strategies:

1. Use them as a low-carb vessel for keto-friendly fillings
2. Add them to omelets or frittatas for a nutrient boost
3. Slice them raw for dipping in high-fat sauces
4. Roast them with olive oil for a simple side dish
5. Incorporate them into keto stir-fries or fajitas

Nutritional Benefits of Bell Peppers for Keto Dieters

Beyond their low-carb profile, bell peppers offer numerous nutritional benefits that align well with a ketogenic lifestyle. They are rich in vitamins C and A, which support immune function and eye health. Additionally, bell peppers contain antioxidants that can help combat inflammation and oxidative stress in the body.

Micronutrients in Bell Peppers

Bell peppers are packed with essential micronutrients, including:

• Vitamin C: Supports immune function and collagen production
• Vitamin A: Promotes eye health and immune function
• Vitamin B6: Aids in brain development and function
• Folate: Important for cell growth and metabolism
• Potassium: Helps maintain proper nerve and muscle function

Delicious Keto-Friendly Bell Pepper Recipes

Incorporating bell peppers into your keto meal plan can be both delicious and nutritious. Here are some keto-friendly recipes featuring bell peppers:

1. Keto Stuffed Bell Peppers

A classic dish reimagined for the keto diet. Fill halved bell peppers with a mixture of ground beef, cauliflower rice, cheese, and spices. Bake until the peppers are tender and the filling is hot and bubbly.

2. Bell Pepper Nachos

Replace high-carb tortilla chips with sliced bell peppers. Top with seasoned ground beef, cheese, sour cream, and guacamole for a satisfying keto-friendly snack.

3. Philly Cheesesteak Stuffed Peppers

Fill bell peppers with thinly sliced steak, sautéed onions, and melted provolone cheese for a low-carb twist on the classic sandwich.

Comparing Bell Peppers to Other Keto-Friendly Vegetables

While bell peppers are undoubtedly keto-friendly, how do they stack up against other low-carb vegetables? Understanding this comparison can help you make informed choices when planning your meals.

Bell Peppers vs. Other Low-Carb Veggies

Here’s a comparison of net carbs per 100g serving:

• Bell peppers (green): 2.9g
• Spinach: 1.4g
• Broccoli: 4g
• Cauliflower: 3g
• Zucchini: 2.1g

As you can see, bell peppers are comparable to other popular keto vegetables in terms of carb content, making them a versatile option for your low-carb meal planning.

Tips for Selecting and Storing Bell Peppers

To get the most out of your bell peppers on a keto diet, it’s important to select and store them properly. This ensures you’re getting the best flavor and nutritional value from your peppers.

Selecting the Perfect Bell Pepper

When choosing bell peppers, look for:

• Firm peppers with smooth, shiny skin
• Peppers that feel heavy for their size
• No signs of soft spots, blemishes, or wrinkled skin
• Stems that appear fresh and green

Proper Storage Techniques

To keep your bell peppers fresh for longer:

1. Store whole peppers in the crisper drawer of your refrigerator
2. Keep them in a plastic bag to maintain humidity
3. Use within 1-2 weeks for optimal freshness
4. Avoid washing peppers before storage to prevent mold growth

Potential Drawbacks of Consuming Bell Peppers on Keto

While bell peppers are generally well-tolerated on a keto diet, there are a few considerations to keep in mind:

Digestive Issues

Some individuals may experience digestive discomfort when consuming bell peppers, particularly in large quantities. This can be due to their high fiber content or individual sensitivities. If you notice any issues, try reducing your intake or cooking the peppers thoroughly to improve digestibility.

Nightshade Sensitivity

Bell peppers belong to the nightshade family, which some people may be sensitive to. If you have a known sensitivity to nightshades or experience joint pain, inflammation, or digestive issues after consuming bell peppers, you may want to limit or avoid them in your keto diet.

Incorporating Bell Peppers into a Balanced Keto Meal Plan

To make the most of bell peppers on your ketogenic journey, it’s essential to incorporate them thoughtfully into your meal plan. Here are some strategies to help you balance your nutrient intake while enjoying the benefits of bell peppers:

Meal Planning with Bell Peppers

1. Use bell peppers as a low-carb substitute for high-carb foods (e.g., replace taco shells with bell pepper “boats”)
2. Incorporate bell peppers into your weekly meal prep for easy, grab-and-go options
3. Pair bell peppers with high-fat foods like avocado or cheese to balance macronutrients
4. Experiment with different colored peppers to add variety to your meals
5. Use bell peppers as a vehicle for increasing your vegetable intake on keto

By following these strategies, you can enjoy the nutritional benefits of bell peppers while maintaining ketosis and achieving your dietary goals.

The Role of Bell Peppers in Keto-Friendly Cuisine Around the World

Bell peppers are not only versatile in terms of nutrition but also in their culinary applications. Many global cuisines feature bell peppers in keto-friendly dishes, allowing you to explore diverse flavors while staying true to your low-carb lifestyle.

Mediterranean Keto

In Mediterranean cuisine, bell peppers are often roasted and incorporated into dishes like:

• Greek-style stuffed peppers with feta and ground lamb
• Keto-friendly ratatouille with bell peppers, zucchini, and eggplant
• Grilled pepper and halloumi skewers

Mexican-Inspired Keto Dishes

Bell peppers are a staple in Mexican cuisine and can be adapted for keto-friendly versions of:

• Low-carb fajitas with sliced bell peppers and grilled meat
• Keto-friendly chiles rellenos using poblano or bell peppers
• Bell pepper “nachos” topped with seasoned ground beef and cheese

Asian Keto Fusion

Incorporate bell peppers into Asian-inspired keto dishes such as:

• Stir-fry with bell peppers, chicken, and low-carb vegetables
• Keto-friendly beef and bell pepper lettuce wraps
• Cauliflower fried “rice” with diced bell peppers and eggs

By exploring these global culinary traditions, you can keep your keto diet interesting and flavorful while making the most of bell peppers’ nutritional benefits.

Maximizing Nutrient Absorption from Bell Peppers on Keto

To get the most nutritional value from bell peppers on your keto diet, it’s important to understand how to maximize nutrient absorption. Certain preparation methods and food pairings can enhance the bioavailability of the vitamins and minerals found in bell peppers.

Cooking Methods for Optimal Nutrition

While raw bell peppers are nutritious, some cooking methods can actually increase the availability of certain nutrients:

• Roasting: Can increase the absorption of carotenoids like beta-carotene
• Sautéing: Light cooking in healthy fats can enhance the absorption of fat-soluble vitamins
• Steaming: Preserves water-soluble vitamins while softening the peppers for easier digestion

Nutrient-Boosting Food Pairings

Combine bell peppers with these keto-friendly foods to enhance nutrient absorption:

• Healthy fats (e.g., olive oil, avocado) to improve absorption of fat-soluble vitamins
• Vitamin C-rich foods to enhance iron absorption from plant sources
• Sulfur-containing foods (e.g., garlic, onions) to support the body’s detoxification processes

By applying these strategies, you can ensure that you’re getting the maximum nutritional benefit from the bell peppers in your keto diet.

Addressing Common Concerns About Bell Peppers on Keto

As with any food on a specialized diet, there are often questions and concerns about incorporating bell peppers into a ketogenic eating plan. Let’s address some of the most common queries:

Will bell peppers kick me out of ketosis?

For most people, consuming bell peppers in moderation will not disrupt ketosis. Their low net carb content makes them a safe choice when eaten as part of a well-planned keto diet. However, it’s essential to track your overall carb intake and adjust portions accordingly.

Are bell peppers too high in sugar for keto?

While bell peppers do contain natural sugars, their overall sugar content is low enough to fit into a keto diet. The fiber in bell peppers also helps to offset the impact of these sugars on blood glucose levels.

Can I eat unlimited bell peppers on keto?

While bell peppers are low in carbs, it’s still important to practice portion control. Eating large quantities of any vegetable can potentially increase your carb intake beyond keto limits. Aim to include bell peppers as part of a balanced meal plan rather than consuming them in excess.

By understanding these common concerns, you can confidently incorporate bell peppers into your keto diet while maintaining your nutritional goals.

Are Bell Peppers Low-Carb and Keto-Friendly?

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Written by Nathan Phelps on November 12, 2019

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If you’re wondering if you can eat bell peppers on keto, rest assured you’re not alone.

The first few weeks you spend initiating ketosis you have to be extra careful about your carb intake, and double-checking everything you eat is par for the course. It’s almost like you develop an irrational fear of carbs and begin to distrust every food you’ve known and loved.

Carbs could be hiding anywhere, right!?

It’s sort of a keto right of passage, so don’t worry if you feel a bit silly.

Anyway! On to the matter at hand.

Are bell peppers keto?

Yes — at just 2 – 3 net carbs (depending on the color) per 100g serving, bell peppers are easy to fit into a ketogenic meal plan.

All peppers on keto are not created equal

Not all bell peppers are as keto-friendly as the others. While they’re similar from a caloric perspective, their carbs change enough to make note of.

Let’s take a look at the carb loads for the three essential grocery store bell peppers, green, red, and yellow.

The carb estimates provided are based on 100g of each pepper, which is around 1 cup sliced.

Are green bell peppers keto?

These are the most keto-friendly peppers with only 2.9g of net carbs per 100g. If you’re looking to cut carbs, then opting for green peppers is the way to go. This is useful if you’re trying to save money as well since green bell peppers are a lot cheaper! They aren’t as good in Thai dishes, but hey, we’re trying to stay in ketosis — not get a Michelin star, right?

Are red bell peppers keto?

Red peppers are a decent increase in carbs from green peppers, with 3.9g of net carbs per 100g. They are still fairly low, but you need to keep a closer eye on these — especially at the front end for your initial transition into ketosis. The inaugural push into ketosis is always the toughest because your body isn’t used to ketosis yet.

Are yellow bell peppers keto?

Yellow is nutritionally similar to red, weighing in at 3.93g net carbs per 100g. You can treat them essentially like red peppers and be okay.

How many peppers can you eat on keto?

The number of carbs you need to restrict to enter ketosis depends on the individual, but the general advice is to keep carb intake to 20g-50g per day. In general, it will take you around 2–4 days if you eat 20–50 grams of carbs per day. However, for some people, it can take a week or longer to get into ketosis[*].

Following that advice, you can’t eat more than ~5 cups of sliced peppers. That’s a lot of peppers, so you won’t have to worry about that, but you do need to be thinking about them in the context of your day. Your best bet is to use them liberally as a side. Don’t make a whole plate of peppers and cover them with cheese along with an egg. Instead, make more eggs and use the peppers as an accent.

Great keto bell pepper recipes

Bell peppers are versatile, which is why they’re useful for having around the house. They’re great just sauteed up with your choice of fat and a bit of seasoning for a quick side. You can also add them to most dishes that use sauteed onions as well, such as a base for a soup or to put into taco meat.

But if you’re not eating bell peppers sauteed or roasted, then keto stuffed peppers are the way to go. Here are a few awesome recipes for that route, and remember you can always sub green peppers to drop the carbs by a few grams!

• Pizza Stuffed Bell Peppers – Who doesn’t crave pizza from time to time. These have 9 grams of net carbs per serving, so you need to be careful about your carb intake, but if you can make room in your carb schedule for these guys they are well worth it.
• Keto Mexican Stuffed Bell Peppers – Essentially taco bowls with bell peppers instead of shells. These are a bit lower carb than the pizza bowls with 4g of net carbs per serving, and they include cauliflower — arguably the keto staple of all keto staples.
• Keto Stuffed Peppers (Italian Style) – If you’re feeling Italian food but not quite pizza, then these Italian style keto stuffed peppers are the way to go. I’m a sucker for Italian sausage, so even if you just cooked that up and threw them on top of roasted peppers with mozzarella it would be delicious, this is just the next step up from that. Weighs in at 9g of net carbs.

Easy tricks for remembering the best keto vegetables

Go green!

When in doubt, the greener the better usually means fewer carbs across the board. You see that in green peppers, green cabbage vs. red cabbage, etc. So go green and don’t look back!

Above ground vs. below ground

Think about the highest carb vegetables for a second. Potatoes… Carrots… Beets… They’re all below-ground vegetables! Stick to the above-ground, closer friends to the sun and you’ll be off to a good start.

The best vegetables to eat on the keto diet

Best is subjective, but we’re defining best by the lowest number of carbs. Spinach and cauliflower are keto royalty but opt for recipes using any of these as the primary ingredient and you’ll be off to a good start. It also narrows down your grocery list — grab some of these greens and a lot of poultry, beef, or fish and you’ll have a kitchen ready for keto-living.

The shortlist of low-carb, keto-friendly vegetables:

• Spinach
• Lettuce
• Avocados
• Asparagus
• Zucchini
• Kale
• Cauliflower
• Cabbage
• Broccoli
• Green Beans
• Brussel Sprouts

Notice how almost all of these are green and above ground? That’s what we mean! Stick to those two characteristics, and you’ll be in the right ballpark.

—

Keto can feel overwhelming when you first start, but we promise it gets easier! The more foods and recipes you identify as keto-friendly, the less thinking you’ll have to do. After a few weeks, life will feel pretty normal — except you’ll have the confidence that you’re making positive steps toward better health.

Good luck!

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✍️ ABOUT THE AUTHOR 📚

Nathan Phelps

Nathan Phelps is a foodie, writer, marketer, and musician living in the great city of Nashville, TN. He loves the intersection of healthy eating & science, and his daily activities include co-opting coffee shops as offices, morning optimism, afternoon doubt, and a nice swig of evening regret before bed.

Are Bell Peppers Keto Friendly?

Bell peppers are packed full of vitamin C and make a fresh and crunchy snack food – but are bell peppers keto? Discover what makes bell peppers so wonderful with their health benefits, macronutrients, and delicious low-carb meal possibilities.

Vegetables are an absolute necessity for any healthy diet.

And while all vegetables contain helpful vitamins and minerals, not every vegetable is built the same.

With ketogenic diets, your food choices need to be more than just healthy; they need to fit a specific set of guidelines so that you can reach ketosis.

The general logic behind a keto diet is reducing the number of carbohydrates that you consume and adding in additional fats.

By doing this, it forces your body to stop burning carbohydrates to create energy. Instead, your body will begin to burn fat stores which can help with weight loss.

Because of this process, you need to be picky about which foods you’re choosing based on their macros. While some vegetables may seem suitable on the surface, they could have surprisingly high carb counts that would inhibit your ketosis.

So, are bell peppers low enough in carbohydrates that they can be included in a keto diet?

In this post, I’ll share bell pepper nutritional information and health benefits that will help answer this question.

I’ve also included some low-carb vegetable recipe ideas to help you in your keto diet journey.

Note: Check out the best keto vegetables for more low-carb veggie ideas. And for even more food groups, this keto food list is perfect for anyone starting the keto diet.

Are bell peppers keto?

They sure are!

You can eat bell peppers on a keto diet, maintain your ketosis, and lose weight in the process.

Bell peppers have slightly varying macronutrients based on their color, though they’re all relatively low in carb counts and can be enjoyed on a low-carb diet.

Green bell peppers have the lowest net carb count and can be eaten most freely, at just 2.9g net carbs per serving.

Some keto-friendly peppers include:

• Bell peppers (all colors)
• Jalapeno peppers
• Red chili peppers
• Habanero peppers

Bell peppers make a great addition to keto diets because they are filled with essential vitamins and have several associated health benefits.

They also have a low-carb count meaning you can enjoy them in abundance without affecting your ketosis.

This makes them an awesome vegetable for cooking or snacking.

The nutritional information for 100g of red bell peppers includes:

• Total carbs: 6g
• Net carbs: 3.9g
• Protein: 1g
• Fat: 0.3g
• Fiber: 2.1g

Orange bell peppers and yellow bell peppers have comparable nutritional information to their red pepper counterparts.

Green bell peppers, however, have slightly different stats with an overall lower net carb count.

The nutritional information for green bell peppers includes:

• Total carbs: 4.6g
• Net carbs: 2.9g
• Protein: 0.9g
• Fat: 0.2g
• Fiber: 1.7g

Beyond being a low-carb vegetable, bell peppers have several reported health benefits including:

• Being a good source of vitamin C
• Improving eye health
• Preventing anemia
• Reducing risk of chronic illnesses

Keto recipes using bell peppers

Want to try including more bell peppers in your diet? Add any of these low-carb bell pepper recipes to your arsenal.  

Each of these recipes is quick and easy to make with amazing flavor that the whole family will love.

Pulled Pork Stuffed Peppers (Without Rice)

My pulled pork stuffed peppers work with any colored bell pepper for a healthy and delicious weeknight meal.

These keto-stuffed bell peppers include the ultimate combination of tender pulled pork, parmesan, and mozzarella.

Because these stuffed peppers don’t include rice, they have just 2g net carbs per serving.

This recipe is also totally customizable – easily swap out your pulled pork for ground turkey, shredded chicken, or whatever meat you have on hand.

Keto Jambalaya

My keto jambalaya is made with juicy shrimp, sausage, peppers, and cauliflower rice for a spicy concoction that is bursting with flavor.

This is one of my absolute favorite keto foods because of the incredible seasoning that elevates the dish.

With 9g net carbs per serving size, keto jambalaya makes the ultimate dinner recipe.

Easy Keto Shakshuka

This keto shakshuka recipe is so quick and easy to make while looking impressive enough to serve to guests!

While it’s a pretty simple dish made with just eggs, veggies, and tomato sauce, it is so easily customizable.

Switch things up with the seasonings or low-carb vegetables of your choice to bring variety to your breakfasts.

Unstuffed Pepper Casserole

My unstuffed pepper casserole takes classic comfort food to new heights! It’s also even easier to make than traditional stuffed bell peppers with simple, throw-and-go meal prep.

This recipe calls for low-carb cauliflower rice, green bell peppers, ground beef, and ground pork for a great variety of flavors.

And of course, it’s topped off with some browned mozzarella cheese for extra fat content (and the yum factor!).

Easy Oven Roasted Vegetables

This oven-roasted vegetable recipe is one of my most used side dishes because it’s ridiculously easy to prepare and packs a lot of nutritional value into a single sheet pan.

These veggies are dressed simply with olive oil and salt and pepper for a versatile side.

While this recipe calls for green bell peppers and zucchini, you can use any low-carb veg that you prefer.

Low-Carb Stuffed Peppers Topped with Cheese

My low-carb stuffed peppers are a total treat with seasoned ground beef, green bell peppers, and Colby Jack and mozzarella cheeses.

I like this recipe because it’s made from super healthy, low-carb ingredients that are boosted by tasty melted cheese; this addition turns a “health food” into something practically divine.

You can even make this recipe ahead of time; simply freeze your peppers in airtight containers for super quick meals on the go.

Air Fryer Quesadillas Recipe (with Chicken)

My air fryer quesadillas are out of this world delicious – made with Mexican blend shredded cheese, chicken, bell peppers, and onions.

Taco seasoning adds a burst of flavor that compliments this dish perfectly. Top with sour cream for a high-fat extra.

This quesadilla recipe is so classic, even the pickiest of eaters will enjoy it.

Taco Stuffed Yellow Squash and Peppers

My taco stuffed yellow squash and peppers recipe has the best of both worlds, with keto-friendly summer squash and low-carb bell peppers.

Made from stuffed bell pepper halves and hollowed yellow squash, this protein-packed dish has excellent nutrition and taste!

Low Carb Lettuce Wraps with Turkey & Roasted Peppers

These turkey and roasted pepper lettuce wraps are perfect for lunch because they’re simple to assemble and nutritiously complete.

With just 2g net carbs per serving, these turkey wraps will keep you full all day without the high carb count.

This keto-approved recipe is made from fresh ingredients like roasted peppers, smoked turkey, and provolone cheese, all wrapped up in a lettuce leaf.

You can even customize this recipe based on the meats, cheeses, and keto sauces you have on hand.

FAQs

Here are some questions people often ask about eating bell peppers on the keto diet. If you don’t see your question in this list, please leave it in the comments.

What’s the difference between red bell peppers and green bell peppers?

While red and green bell peppers are very distinct in color, their similarities far outweigh their differences. Green peppers are actually the same vegetable as red bell peppers; they’re just at different stages of ripeness. The same is true for yellow and orange bell peppers.
With this being said, yellow, orange, and red bell peppers are all genetically different from green peppers at their stage of ripeness.
They differ in carbs and other macronutrients; they also differ in taste.
Red peppers tend to be much sweeter than slightly bitter green peppers.

Is a green bell pepper keto diet approved?

Green bell peppers are absolutely keto diet-approved. In fact, green peppers have the lowest net carb count of all bell peppers.

Are bell peppers high in carbs?

No, bell peppers are generally considered a low-carb vegetable. Their net carbs can range from 2.9g to 3.9g per serving size based on their variety.

Which bell pepper is lowest in carbs?

Green bell peppers are the lowest in total carbs making them perfect for a low-carb diet. Use them as a quick crunchy snack, or add them to your favorite recipes.

Now that we’ve answered “are bell peppers keto?”, you may want to check out some other keto-approved vegetables.

Start with these related recipes:

• Cheesy Bacon Cauliflower Grits are an addicting, low-carb, and guilt-free addition to your dinner table.
• Chinese Pork Stir Fry with Broccoli is ready in 30 minutes or less and is a healthy alternative to Chinese takeout.
• Prosciutto-Wrapped Asparagus (with Cream Cheese) makes a delicious appetizer with the perfect blend of healthy vegetables and high-fat ingredients.
• Keto Onion Rings are crispy and delicious with a seasoned almond flour coating and only 4g net carbs per serving size.
• Stuffed Eggplant Rolls Wrapped in Bacon have it all with ground beef, tomatoes, and cheese.

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

How to eat on a keto diet – what to eat to lose weight quickly.

The popularity of the keto diet is due to its effectiveness in the fight against excess weight. It has a beneficial effect on the cardiovascular system, digestion, and also reduces the risk of cancer, Alzheimer’s disease. In this material, we will tell you what foods you need to eat on a ketogenic diet.

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How to lose weight forever

Keto diet

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Animal proteins

Seafood

Fish is not only almost free of carbohydrates, but also rich in B vitamins, potassium and selenium. As for seafood, everything is very individual here. So, shrimp and most crabs do not contain carbohydrates, but they are present in oysters and octopuses. The best choice for those on a keto diet is oily fish. It is rich in omega-3 acids, which help to normalize blood glucose and insulin levels, which is especially important for overweight and obese people. Frequent consumption of fish improves brain function and also reduces the risk of diseases.

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Meat and poultry

Meat and poultry are considered staples of the keto diet. Fresh meat and poultry are carb-free and rich in B vitamins. They are also an excellent source of high-quality protein, which helps maintain muscle mass during a low-carb diet. It is better to choose grass-fed meat, as it contains more omega-3s and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Eggs

Eggs are a good source of protein. One large egg contains less than 1 gram of carbs and about 6 grams of protein, making it ideal for the keto diet. Eggs have been proven to increase the production of hormones responsible for feeling full. It is important to eat whole eggs rather than egg whites, as most of the nutrients are found in the yolk. First of all, these are the antioxidants lutein and zeaxanthin, which improve eye health.

Milk and dairy products

Cheese

There are hundreds of types of cheese, most of which are low in carbs and high in fat, making them ideal for the keto diet. Cheese contains CLA, which promotes weight loss. In addition, eating cheese regularly can help reduce the loss of muscle mass and strength that comes with age. A 12-week study in older adults found that those who ate 200 grams of ricotta per day experienced less loss of muscle mass and muscle strength than those who did not eat the same amount of cheese. Here are some low carb cheeses for the keto diet: blue cheese, brie, camembert, cheddar, chevre, cottage cheese, feta, goat, halloumi, havarti, mascarpone, mozzarella, parmesan, and more.

Cottage cheese and Greek yogurt

Greek yogurt and cottage cheese are a healthy food with a high protein content. Although they contain some carbs, you can eat them in moderation on a keto diet. Both yogurt and cottage cheese have been proven to help reduce appetite and induce a feeling of satiety. Either one is a delicious snack on its own, but you can pair them with chopped nuts, cinnamon, or other spices for a quick keto treat.

Cream

Cream consists of the fatty part of fresh milk, which is separated during processing. This dairy is low in carbs and high in fat, making it ideal for keto. For many years, butter and cream were thought to cause heart disease due to their high saturated fat content. However, several large studies have shown that saturated fat is not associated with heart disease. Moderate consumption of dairy products with a high fat content, on the contrary, reduces the risk of heart attack and stroke. Like other full-fat dairy products, butter and cream are high in CLA, which can help promote fat loss.

Plant Milk

Several varieties of plant milk are keto friendly, including soy, almond, and coconut. Choose unsweetened options, as sweetened milk contains too much sugar. Also, oat milk should be avoided because even unsweetened oat milk contains too many carbohydrates.

Vegetables

Green leafy vegetables

Green leafy vegetables are low in carbs, making them ideal for a keto diet. They are also excellent sources of vitamins, minerals, and antioxidants. In addition, herbs such as oregano and rosemary add rich flavor to dishes and contain virtually no carbs. Here are some keto-friendly leafy vegetables: cabbage, kohlrabi, broccoli, Brussels sprouts, arugula, chard, spinach, lettuce, dill, parsley, basil, sorrel, thyme, sage, mint, oregano, cilantro, basil, rosemary and lemongrass.

Pepper

There are several varieties of pepper, all of which are suitable for the keto diet. Although they are technically fruits, in cooking they are treated like vegetables. Peppers are a rich source of vitamin C. For example, one bell pepper provides 107% of the daily value of vitamin C.

Squash, eggplant, pumpkin

Squash and eggplant are some of the most popular foods on the keto diet. With the help of a spiralizer, you can cook squash noodles, which will be an excellent substitute for pasta or noodles. You can grate zucchini to make an alternative to rice or add them to baked goods. You can also cut into thin slices, mix with olive oil, salt and pepper and enjoy as a cold salad.

High-fat vegetables

Avocados and olives are high in healthy fats, high in fiber and very low in net carbohydrates. Oleuropein, an antioxidant in olives, has anti-inflammatory properties. According to a study, people who ate one avocado a day suffered less heart disease.

Other plant products

Nuts and seeds

Nuts and seeds are healthy, high in fat and low in carbohydrates. Frequent consumption of nuts reduces the risk of heart disease, certain cancers, depression, and other chronic diseases. In addition, nuts and seeds are rich in fiber, which makes you feel fuller and reduces your appetite, thereby helping you not to overeat. While most nuts and seeds are low in net carbohydrates, their amounts vary greatly depending on the type. Least carbs—and therefore best for keto—are: almonds, macadamia nuts, pecans, walnuts, chia seeds, and flax seeds.

Berries

Most fruits are too high in carbohydrates to eat on a keto diet, but berries are an exception. Berries, especially raspberries and strawberries, are low in carbs and high in fiber. They are also rich in antioxidants, which slow down aging and reduce the risk of a number of diseases.

Shirataki Noodles

Shirataki Noodles are the perfect addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving. These noodles are made from a viscous fiber called glucomannan, which has a number of health benefits. Viscous fiber forms a gel that slows down the movement of food through the digestive tract. It reduces hunger and blood sugar spikes, which promotes weight loss and helps treat diabetes.

Dark chocolate

Dark chocolate is a delicious source of antioxidants. Dark chocolate contains flavanols, which help reduce the risk of heart disease by lowering blood pressure and maintaining arterial health. Surprisingly, you can eat chocolate on keto. However, it is important to choose a dark one that contains at least 70% cocoa, and preferably more, and eat it in moderation.

Fats and oils

Olive Oil

Olive oil is rich in oleic acid, a monounsaturated fat that has been shown to reduce risk factors for heart disease. In addition, extra virgin olive oil is high in polyphenolic antioxidants, plant compounds that further boost heart health. It’s the perfect base for salad dressings. Olive oil is best used for low heat cooking or added to dishes after cooking. Other great vegetable oils that are suitable for the keto diet are coconut oil and avocado oil.

Butter and ghee

Butter contains a small amount of carbohydrates, while ghee does not contain any. Ghee is butter made by heating and removing milk solids. It has a concentrated buttery flavor and is widely used in Indian cuisine. Like other types of full-fat dairy products, butter and ghee are not unhealthy as previously thought.

Drinks

Unsweetened coffee and tea

Coffee and tea are healthy drinks without carbohydrates. They contain caffeine, which improves metabolism, increases performance, attention and improves mood. What’s more, coffee and tea drinkers have been shown to have a significantly reduced risk of developing diabetes. In fact, those who consume the most coffee have the lowest risk. You can add heavy cream to coffee or tea, but it is better to avoid drinks with the addition of syrups.

Unsweetened sparkling water

Unsweetened sparkling water is a great choice on a keto diet. It does not contain sugar and is very refreshing.

Photo: Getty images, Shutterstock

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
Celery odorous	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 the 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” veggies. 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 every weekly 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 some 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.

Sample zucchini recipes:

• Keto zucchini and cheese muffins
• 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 very healthy due to its versatility, cauliflower is very low in carbs – just 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 often 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 they are not usually part of a ketogenic diet. However, they should be avoided in any case.

Some great ways to replace nightshades are to use a combination of any of the following: cauliflower, radishes, celery, and mushrooms.