Eating keto friendly vegetables is considered a foundation of Atkins. In addition to protein and healthy natural fats, it is essential to consume certain veggies when living a low carb lifestyle; but eating too many veggies, especially starchy ones such as peas and potatoes, can undermine weight-loss and low carb efforts.
During the Atkins® induction phase, you’ll want to consume 12g to 15g net carbs from vegetables each day. Primarily, we recommend that you focus on eating leafy salad greens and other non-starchy vegetables. These vegetables provide the body with the most antioxidant protection and fiber in combination with the fewest grams of carbs.
Keto Vegetables List
The keto rule of thumb is to bypass any vegetables that grow beneath the ground. Although the ultimate goal is to avoid veggies with a high starch content, it is permissible to consume vegetables that have a slightly higher-carb count. Here are some of our favorite keto approved vegetables:
- Asparagus
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Celery
- Cucumber
- Green Beans
- Kale
- Peppers (red and green)
- Spinach
- Olives
- Zucchini
- Lettuce
- Kale
- Swiss chard
- Tomatoes
- Avocado (technically a fruit)
Pro tip: You can find a full list of acceptable Atkins keto foods here. These ketogenic diet vegetables are the nutrient-dense, high-fiber foundation for the Atkins way of eating.
Vegetables to avoid on keto
Rarely do you ever hear someone tell you to avoid vegetables, but when it comes to a low carb keto lifestyle, some veggies can be more harmful than helpful to achieving your goals. As mentioned above, root vegetables typically carry more carbs, which is why they are considered one of the least keto friendly vegetables. Here are a couple others:
- Potatoes
- Squash (butternut, acorn)
- Sweet potatoes
- Baked potatoes
- Yams
- Beans
- Peas
- Corn
- Artichoke
- Parsnips
- Cassava (Yuca)
- Beetroot
- Rutabaga
- Celeriac
- Onions (In large doses)
Pro tip: Onions are often used as a seasoning and are typically not consumed in large amounts; however, it is best to avoid caramelized, grilled, or sautéed onions as they are more likely to be eaten in larger quantities.
The veggies you eat play a pivotal role in a successful low carb lifestyle, so try to adhere to this keto vegetable list. For more keto guidance, check out our keto friendly food list and the foods you should avoid while on keto. You can also explore our 1,600+ Atkins low carb recipes for inspiration.