Chef Janine’s Keto-Friendly Vegetable Guide

The vegetables listed in this blog post are staples in Chef Janine’s gourmet keto recipes. They are low in net carbs, full of fiber, and packed with nutrients — helping you stay satisfied without spiking blood sugar.

For best results, enjoy a colorful variety 🌈 (aim for five different colors each day).

🌱 Very Low-Carb Favorites (0–2g net carbs per serving)

• Basil (0.1g per 2 Tbsp, chopped) – Sweet, aromatic herb for pesto or salads.

• Broccoli rabe (0.1g per cup) – Bitter greens, great sautéed with olive oil & garlic.

• Chives (0.1g per Tbsp) – Sprinkle on eggs, soups, or salads.

• Coriander / Cilantro (0.1g per 2 Tbsp) – Fresh flavor in dressings or toppings.

• Watercress (0.1g per cup) – Light salad green or garnish.

• Celery (0.2g per stalk) – Crunchy dipper for nut butter or guacamole.

• Lettuce (0.2g per cup) – Base for salads or wraps.

• Parsley (0.2g per 2 Tbsp, chopped) – Bright, fresh herb for garnishes or sauces.

• Endive (0.3g per cup) – Use for salads or as a crunchy boat for dips.

• Arugula (0.4g per cup) – Peppery greens perfect for salads or a bed for proteins.

• Jalapenos (0.4g per pepper) – Adds spice to dishes.

• Green Onions (0.7g per ¼ cup) – Great in omelets, soups, or salads.

• Bok Choy (0.8g per cup, chopped) – Light stir-fries or soups.

• Radishes (0.8g per ½ cup, sliced) – Crisp, peppery snack or salad topping.

• Garlic (0.9g per clove) – Adds flavor and depth; roast, sauté, or use raw.

• Kale (0.9g per cup, chopped) – Sauté, bake, or blend into smoothies.

• Mustard Greens (0.9g per cup, chopped) – Spicy sautéed or in salads.

• Olives (1g per 5 large) – Adds healthy fats and flavor.

• Swiss Chard (1g per cup, chopped) – Sauté with olive oil or eggs.

• Red Cabbage (1.3g per cup, shredded) – Crunchy salads or sautéed.

• Shallots (1.4g per Tbsp) – Flavor enhancer in dressings and sautés.

• Cucumber (1.9g per ½ cup) – Hydrating, crisp, ideal for snacking or water infusions.

• Bamboo Shoots (2g per ½ cup) – Stir-fries or soups.

• Cabbage (green) (2g per cup, chopped) – Sauté, soups, or salads.

• Collard Greens (2g per cup, chopped) – Use as lettuce wraps or sauté with butter.

🥦 Moderate Low-Carb Veggies (2–4g net carbs per serving)

• Onions (2.2g per ¼ cup) – Adds depth to soups, stews, and omelets.

• Portobello Mushrooms (2.2g per mushroom) – Grill or stuff with cheese & herbs.

• Asparagus (2.4g per cup) – Roast, grill, or toss into frittatas.

• Eggplant (2.4g per cup) – Roast slices, make baba ganoush, or layer into casseroles.

• Zucchini (2.6g per cup, sliced) – Spiralize into noodles, slice for snacks, or air-fry sticks.

• Summer Squash (2.7g per cup, sliced) – Roast, sauté, or add to stews.

• Cauliflower (3.3g per cup) – Use for rice, mash, or pizza crusts.

• Kohlrabi (3.5g per cup, chopped) – Crisp and crunchy; great raw with dips.

• Fennel (3.7g per cup, sliced) – Slice into salads or roast with olive oil.

🍅 Higher but Still Keto-Friendly (4–5g net carbs per serving)

• Green Beans (4.3g per cup) – Steam, sauté, or pair with parmesan & almonds.

• Bell Peppers (4.4g per cup, chopped) – Bright, colorful, rich in vitamin C; great raw or cooked.

• Carrots (4.4g per ½ cup, shredded) – Best in moderation; shred into salads.

• Brussels Sprouts (4.5g per cup, halved) – Roast with olive oil until crispy.

• Tomatoes (4.8g per cup, chopped) – Use fresh, in sauces, or roasted.

🍝 Special Low-Carb Pasta Swap

• Spaghetti Squash (7.5g per cup, cooked) – Perfect as a noodle replacement; pair with pesto or Alfredo.

✅ Tip: Build your plate mostly with very-low-carb veggies, add some moderate ones for variety, and enjoy higher-carb choices in balance. Aim for at least five different colors per day for maximum nutrients and flavor.

Keto_Vegetable_Guide.pdf

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