15 Low-Carb Vegetables And Their Savory Recipes
If you are low-carb beginner and start finding low-carb vegetables to add in your diet, this article is right up your street. Not just that, we also recommend some best recipes made with them. If you prefer homemade cooking and homemade cooking or just get interested in knowing more, keep scrolling!
Rich in Vitamin C and K and may reduce insulin resistance and help prevent cancer, broccoli is used in many diets, ranging from normal to low-carb. A cup (91 grams) of raw broccoli has only 6 grams of carbs, 2 of which are fiber. Here are some best low-carb dishes made with broccoli:
Chicken broccoli casserole: Made with chicken, cheddar cheese, sour cream, heavy cream and broccoli, this casserole is a mouth-watering appetizer and main course of both low-carb and non low-carb eaters. Recipe: tasteaholics.com
Stir-fried broccoli: Broccoli is stir-fried with chicken and other fresh vegetables like mushroom, cauliflower, carrot, onion, pepper, etc. It’s a tasty yet super simple to make. Recipe: savorandsavvy.com
Roasted broccoli: A super healthy and delicious food for vegetarians, low-carb and healthy eaters. All you need to do is to combine all veggies and cheeses, then bake in the oven. Recipe: hurrythefoodup.com
Spinach has many health benefits. It may reduce damage to DNA, protects heart health and decrease the risk of common eye diseases like cataracts and macular degeneration. It’s also low in carb, containing only 1 grams per raw cup. In addition, it is an excellent source of vitamins and minerals, especially vitamin K. Here are some delicious foods made with spinach:
Chicken stuffed with spinach and cheese: Chicken breast is laid flat; spread with a mixture of spinach, cream cheese, Mozzarella cheese, Parmesan cheese, garlic and spices; folded half; and then pan-fry with a lid until thoroughly cooked. Recipe: gimmedelicious.com
Creamy spinach Artichoke soup: A delicious mix of chicken broth, heavy cream, spinach, artichokes, cream cheese, parmesan cheese and spices. Recipe: modernhoney.com
Spinach and Feta pie: The pie’s filling is made with spinach, eggs, onion, cream cheese, crumbled feta, fresh mint and spices. A serving contains 10.6 grams of protein and only 4.2 grams of carb. Recipe: ditchthecarbs.com
Containing only 4 grams of carbs, 1 of which is fiber per cup (124 grams), the most common type of summer squash is used in many low-carb dishes, like low-carb noodle soup. Not just that, it’s high in vitamin C, providing 35% of the RDI per serving. Here are some zucchini dishes:
Zucchini Ricotta Tart: Made with almond flour, coconut flour and butter and the filling is a combo of zucchini, ricotta, whipping cream, shredded parmesan and spices. Recipe: alldayidreamaboutfood.com
Zucchini basil soup: A “go-to” dinner for cold days. Chopped zucchini is cooked with vegetable broth, then blended until completely pureed. Recipe: vegetariangastronomy.com
Zucchini chicken noodle: Spiral zucchini slices is cooked in soup made with cooked chicken, chicken broth, herbs and spices. A comfort food for dinner. Recipe: lowcarbyum.com
Like broccoli, cauliflower is a popular low-carb vegetable and a good source of Vitamin K and Vitamin C. A cup of its serving (100 grams) provides only 5 grams of carbs, 3 of which are fiber. It is a great substitute for potatoes, noodles and other higher-carb foods. Here are some popular low-carb foods made with cauliflower you may make at home:
Cauliflower Chicken Alfredo: Cauliflower is cooked with heavy whipping cream, parmesan cheese, bacon, chicken and spinach. Recipe: dietdoctor.com
Buffalo cauliflower Quesadillas: A mix of broiled cauliflower, avocado and cream cheese spreads over half of a tortilla, close then pan-fry them on both sides. Recipe: thissavoryvegan.com
Cauliflower soup: Grated cauliflower is cooked with vegetable stock, almond milk, grated cheddar cheese and spices to perfection. Recipe: deliciouslittlebites.com
Extremely low in carbs, mushrooms are added in the diet of both low-carb eaters, healthy eaters, vegetarians and vegans. It’s easy to combine with other vegetables to create a good taste. One cup (70-gram) of raw white mushrooms contains just 2 grams of carbs, 1 of which is fiber. Here are some low-carb mushroom recipes:
Bacon, spinach and feta stuffed mushroom: Mushroom caps are stuffed with a mixture of bacon, butter, onlon, baby spinach, ground nutmeg, almond flour and feta cheese. Recipe: yummly.com/recipe
Creamy garlic parmesan chicken and mushroom: Mushrooms are cooked with seasoned and browned chicken breasts, parmesan cheeses and herbs. Recipe: sweetcsdesigns.com
Mushroom cauliflower rice: Mushrooms are sliced, then, stir-fried with garlic, celery, garlic cauliflower rice and spinach. Recipe: primaverakitchen.com
You may wonder why avocados are listed in here. Despite the fact that they’re technically a fruit, avocados are commonly consumed as vegetables. One cup of chopped avocados (150 grams) is packed with 13 grams of carbs, 10 of which are fiber. They are also high in Vitamin C, folate and potassium. If you get interested in making avocado dishes at home, follow these recipes:
Avocado And Tomato Salad: The healthy fresh avocado and tomato salad is definitely worth serving at your meal. The reason is simple: It’s savory and super simple to make – all you need to do is to gently mix all ingredients. Served it with grilled chicken or beef if you prefer. Recipe: savorandsavvy.com
Avocado salsa: A perfect choice when avocado is in season. Serve this delicious salsa alongside low-carb chicken or salad, you certainly have a delicious meal. Recipe: ditchthecarbs.com
Keto wraps with avocado shrimp salad: The wrapper made of egg batter is spread with avocado, radish cooked shrimps and herbs. Recipe: dietdoctor.com
The delicious spring vegetable is used as a food and medicine. A cup (134g) of raw asparagus contains 5 grams of carbs, 4 of which are fiber. It’s also a good source of vitamins A, C and K. Check out some savory low-carb Asparagus recipes as below:
Grilled pork chops with asparagus and Pesto: Grilled asparagus and tomatoes and pork chops are drizzled with pesto. Recipe: skinnyms.com
Buffalo chicken and asparagus: Cut and boiled asparagus pieces and with browned chicken breasts, spread with a thick sauce of chicken stock, sour cream and goat cheese, topped with cheddar cheese, then baked in the oven. Recipe: kalynskitchen.com
Pesto chicken and asparagus: Asparagus is cooked with chicken, heavy whipping cream, pesto and pepper. Recipe: tasteofhome.com
Kale is a powerful source of vitamins, providing 206% of the RDI for Vitamin A and 134% of the RDI for Vitamin C. It’s also low in carb with only 7 grams per chopped cup (67grams), 1 of which is fiber. Here are some dishes made with Kale:
Kale salad: a mix of firm tofu, tempeh bacon, grape tomatoes, green onion, avocado, and herbs spread with a savory dressing made of cashew butter and carrot. Recipe: glueandglitter.com
Kale and parmesan casserole: cooked kale leaves cooked in a mixture of olive oil, garlic and heavy cream is sprinkled with shredded parmesan, then baked in the oven. Recipe: recipes.sparkpeople.com
Kale ricotta dip: Kale is cooked with onion, garlic and water until tender, then, blended with ricotta, parmesan, lemon juice and zest, salt and pepper flakes until smooth. Recipe: popsugar.com
Other popular low-carb vegetarian is green beans. One cup of raw green (110 grams) has 8 grams of carbs, 4 of which are fiber. There is one thing worth mention that they’re high in chlorophyll which may help protect against cancer. Find out some low-carb green bean recipes as below:
Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta: a good choice for the main course during summer days of low-carb eaters. Recipe: kalynskitchen.com
Ground beef and green bean: Green beans are deep-fried and sautéed with dried chili peppers, garlic and ginger and marinated ground beef. Recipe: spicetheplate.com
Pork chop with green bean and avocado: Green beans are mixed with garlic butter, stir-fried for 5 minutes, then served alongside grilled marinated pork chops and mashed avocado. Recipe: dietdoctor.com
Eggplant is often found in Italia and Asian dishes. A cup (82 grams) of raw eggplant is packed with 5 grams of carbs, 3 of which is fiber. Here are some tasty low-carb dishes made with eggplant you may try at home:
Paleo crockpot Lasagna: A low-carb slow cooker soup. Thinly sliced zucchini and eggplant ribbons, paleo crockpot Lasagna is a low-carb and delicious soup made in the slow cooker. Recipe: mynaturalfamily.com
Eggplant gratin with creamy feta cheese: Baked eggplant slices is sprinkled with shredded cheese, cooked onion, herb, and cream, then baked until golden brown. Recipe: dietdoctor.com
Eggplant Parmesan bites: Eggplant slices are grilled, brushed with beaten egg on top, sprinkled with herbs and cheese crust, grilled and served with sour cream. Recipe: ditchthecarbs.com
Other Low-Carb Vegetables:
Tomato: Like avocados, although technically a fruit, tomatoes are typically consumed as vegetables. One cup (149 grams) of cherry tomatoes is packed with 6 grams of carbs, 2 of which is fiber. It’s also a good source of Vitamin C and K. Tomatoes are often made into salad, stir-fried and grilled with other vegetables, topped the pizza crust, etc.
Garlic: Garlic is not only rich in antibiotic properties (Vitamin C) but it’s also low in digestible carbs. A clove (3 grams) of garlic contains 1gram of carbs, part of which is fiber.
Bell pepper: Bell peppers are also worth mentioning in this list. A cup (149 grams) of chopped red pepper contains only 9 grams of carbs, 3 of which are fiber. They are commonly stir-fried with other greens, spread over the top of the pizza, etc.
Cucumber: Not only fresh, cucumbers are also low in carbs, so add in the normal and low-carb diet. One cup (104 grams) of chopped cucumber has 4 grams of carbs, less than 1 gram of which is fiber.
Celery: Providing only 3 grams of carbs, 2 of which are fiber per chopped cup (101 grams) celery is a low-carb vegetables used in many dishes. It’s also good source of vitamin K, providing 37% of the RDI.
The above is 15 low-carb vegetables and some of their savory recipes you might follow when making at home. Hope they work well with you!