Low Carb Vegetables - 26 Vegetables without Carbohydrates

Here you will find vegetables without carbohydrates. With this basis you succeed low carb vegetable recipes very easily.

Vegetables are simply great! It contains few calories. But a lot of healthy vitamins, nutrients and fiber.

Dietary fiber sounds pretty bad at first, doesn't it? The name is a bit awkward. But dietary fibers are not at all evil.

The fibers in vegetables stimulate digestion and make us full for a long time. Thus, low carb vegetables are the perfect food. Not only for people who eat a low-carbohydrate diet.

What is low carb vegetables?

There is no very precise definition from and until when low carb vegetables are really low carb. You can see that especially with low carb diets. One diet only allows you to eat 150 g of carbohydrates per day. With the others is already with 20 g conclusion. But one thing is certain: vegetables are low carb. At least most varieties can be added to the Low carb foods count. Different vegetables contain different amounts of carbs.

But no matter if you are interested in a low carb diet or just want to reduce the number of carbohydrates: You've come to the right place!

Switching to more vegetables in your diet is definitely a good idea. To make it easier for you, here is a list of low carb vegetables that taste really delicious!

This makes healthy eating really fun! At the end of the low carb vegetable list is a delicious recipe for oven vegetables with feta - of course low carb.

Your menu should include plenty of vegetables every day. Since it hardly works as a snack for most, we simply pack the vegetables into a delicious recipe.

Good to know: It's not a good idea to eat low carb permanently or, even worse, to give up carbs altogether - that can even be very harmful to the body!

What vegetables are not low carb?

If you are following the low carb diet, you must avoid starchy vegetables. These include potatoes, sweet potatoes and parsnips.

Even if you eat a low carb diet, it is important to have a variety of nutrients with healthy carbohydrates. You should not completely and especially not permanently do without them. In small quantities, these foods are therefore also allowed in the low carb diet.

• Potatoes
• Sweet potatoes
• Parsnips
• Couscous
• Quinoa
• Amaranth
• Oatmeal
• Legumes (beans, lentils, chickpeas, peas, etc.)

Healthy carbohydrate sources provide you with fiber, vitamins and minerals. They help you create a wholesome meal plan. The biggest carbohydrate traps lurk in the supermarket. Industrially produced foods consist to a large extent of white flour and household sugar, which causes blood sugar levels to rise rapidly.

However, it drops just as quickly, leading to cravings. For vegetables, you need to watch out for these processed foods: Chutneys, canned vegetables, pickled vegetables, dried vegetables, vegetable lasagnas and all processed convenience foods.

Low carb vegetables list - 26 vegetables with low carbohydrates

This low carb list is structured according to the number of carbohydrates. At the beginning you will find low carb vegetables with very few carbohydrates. Towards the bottom, the list becomes more carbohydrate-rich. However, all these vegetables are suitable for low carb and keto cooking.

The great advantage of these vegetables is that they also contain few calories. In fact, most of the varieties presented consist largely of water. So they are interesting not only for low carb cooking, but also for anyone who wants to lose a little weight.

Let's start right away. Prepare a shopping list, from now on your food will be really colorful.

The top low carb vegetables

1. Spinach
2. Bamboo shoots
3. Radish
4. Algae
5. Celery stalk
6. Cauliflower
7. Tomatoes
8. Zucchini
9. Paprika
10. Broccoli

And now I'll tell you the exact number of carbohydrates, method of preparation, recipes and everything you need to know about each type of vegetable.

Spinach is low carb

100 g of spinach contain 0.6 g of carbohydrates.

The small green spinach leaves may not be missing on our low carb vegetable list of course. Popeye already knew that spinach is healthy and gives you muscles.

The iron content was cheated a little. But spinach has other good properties that make it a valuable low carb vegetable.

Spinach is very rich in vitamin K, folic acid, zinc, manganese and magnesium. If you eat 180 grams of spinach per day, you cover almost half of your daily magnesium requirement.

The nitrate in spinach strengthens muscles. There are also studies that say that spinach can help you lose weight. This is because the green leaves suppress cravings.

With only 12 calories per 100 g, spinach is very low in calories.

All in all, cheers to spinach as a low carb vegetable!

Mega delicious! Low carb salmon roll with spinach

Bamboo shoots, the Asian powerhouses

100 g bamboo shoots contain 1 g carbohydrates

This low carb vegetable is especially known from Chinese and Thai cuisine. Bamboo shoots not only have few carbohydrates, but also score with only 14 kcal per 100 grams.

The sprouts have a firm texture and work well in the wok.

They are delicious in sauces and soups and tolerate strong spices. A chicken with bamboo and mushrooms is particularly delicious and bamboo shoots are also an absolute hit in a Thai coconut soup with chicken, ginger and lemongrass.

But also in the Vegetable pan with shrimp the vegetables do well.

Radish, the often underrated low carb vegetable

100 g radishes contain about 2 g carbohydrates

Many see radishes only as a garnish for salads and snacks. But radishes are a very special low carb vegetable.

These small tubers are crunchy and seduce with a slight spiciness. You can conjure up wonderfully aromatic soups and sauces from radishes.

Even briefly fried in a wok, the small red super tubers are an absolute hit. Radishes also have only 15 kcal per 100 g and are therefore fantastic figure flatterers.

And for the small appetite in between, you can also enjoy radishes pure.

Tip: If they are too spicy for you, a little salt helps. It takes away the spiciness.

Algae are one of the Asian low carb vegetables

100 g algae contain about 2 g carbohydrates

That already sounds very pleasing, but now you are probably asking yourself how you can use these low carb vegetables.

Algae, also known as seaweed, are available in well-stocked health food stores and Asia stores. You can refine your soups, sauces and stews with algae or enjoy dried algae leaves as a snack.

Fresh algae are true vitamin bombs and also taste great in salads and Asian noodle dishes. This low carb vegetable is also detoxifying. Algae are also very low in calories.

100 g of algae have only 37 kcal.

This green superfood that tastes like summer and the sea is available under the names Arame, Nori, Dulse, Wakame, Konbu or Hijiki.

Tip: You can buy dried seaweed leaves online or at the health food store. The low-calorie snack tastes very delicious. Give it a try!

Celery - more than just a cocktail decoration

100 g of celery contain about 2.2 g of carbohydrates

Many know celery or celery only as a decorative addition to the Bloody Mary cocktail. But this low carb vegetable is not only crunchy and aromatic, but also scores with very few calories. Celery has only 15 kcal per 100 g.

Finely grated, it tastes particularly good in sauces and soups. In thin Sliced it flavors crisp salads and is also suitable for frying in a wok and in a pan.

A tip for those who love smoothies: celery adds that certain something to green, detoxifying smoothies and harmonizes excellently with ginger, green apple and spinach.

Place celery, ginger, apple and spinach together in smoothie maker and enjoy.

Wow. This green vegetable is especially healthy!

Cauliflower as a low carb vegetable

100 g of cauliflower contain 2.3 g of carbohydrates.

If you are looking for low carb vegetables, you will not be able to avoid cauliflower. The white cabbage is one of the most popular and well-known low carb vegetables. For most, the cabbage is at the top of the menu.

In addition to its low carb benefits, cauliflower is also high in vitamin C and vitamin K.

Cauliflower is so popular because it serves as a substitute for rice and potatoes. For cauliflower rice you just have to chop the cabbage very small and fry it briefly in a pan with a little oil and salt. Done!

But it is even better as Low carb tarte flambée with cauliflower base :)

And now something really great for those with a sweet tooth: From cauliflower you can Low carb brownies Bake. Tastes chocolatey and nutty and no one will notice that cauliflower is in the brownies.

By the way, this low carb vegetable is also very healthy for our heart. You can read more about this in the article "Why cauliflower is so healthy" read up.

Tomatoes on the low carb vegetable list

100 g tomatoes contain 2.6 g carbohydrates

The perfect summer snack: tomato mozzarella. But you should put the red vegetable on your menu more often.

Tomatoes contain vitamins A, C and K. They also contain a lot of potassium, which is known to lower blood pressure. Potassium can also prevent the risk of stroke.

But what makes tomatoes the real wonder weapon is lycopene. The red pigment is antioxidant. This means that the dye scavenges harmful radicals in your body that can damage your cells.

From tomatoes you can make delicious Make ketchup yourself. Yummy! :) And they can also be put on a small balcony quite easy to grow yourself.

Since they consist mostly of water, tomatoes are also very low in calories. 100 g have just 18 kcal.

You have to try this low carb lasagna with extra tomatoes!

Zucchini, the most important low carb vegetable

100 g zucchini contain 3.1 g carbohydrates

Zucchini are so popular in low carb cuisine because they can be transformed into low carb pasta with a peeler. So you don't have to do without tempting pasta dishes even during your diet.

With only 17 kcal per 100 g, zucchini are an absolutely slim vegetable. Zucchini are versatile and taste great roasted in the oven as antipasti, in soups, sauces, on salads and in summer of course grilled from the BBQ.

But zucchini is also a great substitute for pasta if you're in the mood for a Low carb lasagna have.

Bell bell pepper contains few carbohydrates

100 g of peppers contain 4.6 g of carbohydrates.

Whether red, yellow, green or orange, peppers contain plenty of nutrients.

The colorful pods contain carotenoids, which are antioxidants. They have an anti-inflammatory effect and lower cholesterol levels.

Did you know that bell peppers are one of the foods that are contain more vitamin C than lemons? But also the vitamin A content is very high.

Especially vitamin C is very sensitive to heat. This means that peppers are better eaten raw. If you heat them, it is best to do so only very briefly. At least if you want to preserve the vitamin C.

Broccoli as a low carb vegetable

100 g of broccoli contain 6 g of carbohydrates.

Yes, some people hate him. Do you? Give it another chance! Maybe in a delicious low carb broccoli chicken casserole or as a Low carb pizza base? Because broccoli is a true superfood and therefore an ideal low carb vegetable.

Bodybuilders around the world love him. And there's a good reason. Broccoli is extremely rich in nutrients and at the same time contains few carbs.

There are studies that say that Broccoli the insulin resistance in type 2 diabetics. is intended to mitigate.

The green cruciferous plant contains a lot of vitamin C and K.

If the broccoli looks wilted in the fridge, just cut it small and put it in ice cold water. After half an hour in the refrigerator it will be like fresh again :)

Sooo healthy: Grow broccoli sprouts easily yourself

Soybean sprouts - the crunchy sprouts with little carbohydrates

100 g bean sprouts contain 4.7 g carbohydrates

Soybean sprouts are also low carb vegetables that have come to us from the Asian region.

Soybean sprouts contain a lot of water, are refreshing and also have only 52 kcal per 100 g.

You can eat the sprouts raw in your salad or refine your stir-fry vegetables with them. It is best to add the bean sprouts to the food just before serving. This way they stay really crunchy.

Since bean sprouts tend to taste neutral to slightly nutty, they tolerate strong spice pairings such as lime and chili, ginger and soy sauce, or wasabi and rice vinegar.

Mushrooms, chanterelles and co - great low carb vegetables

100 g mushrooms have an average of 3.3 g carbohydrates

Mushrooms, chanterelles, parasol, herb mushrooms, porcini and co are not only very aromatic, but also absolutely versatile.

Whether roasted on salad, in sauces and soups, or fried with onion and garlic as a side dish, mushrooms are always a hit.

At the same time, mushrooms only have an average of 25 kcal per 100 g.

Why not try stuffing giant mushrooms with ground beef and onion and bake in the oven with a touch of olive oil. For vegetarians, the mushrooms can also be stuffed with smoked tofu.

Try these stuffed mushrooms *low carb*!

Asparagus, the elegant low carb vegetable

100 g asparagus contain about 3.9 g carbohydrates

With these low carb vegetables alone, you can prepare countless different dishes. Besides the well-known white asparagus and green asparagus, the somewhat thinner green Thai asparagus is also very popular.

You can boil, steam, bake or fry asparagus. There are no limits to your imagination. Asparagus tastes delicious on salad with strawberries and a touch of pepper, and also makes a great side dish.

Creamy asparagus soups are low in carbohydrates, and stir-fried green asparagus has a crunchy texture. Or you can prepare the Asparagus casserole from the photo to.

Green beans - legumes and yet low carb

100 g green beans contain 4 g carbohydrates

Even though you wouldn't guess it, green beans count as a low carb vegetable.

You can roast green beans in a wok or gently steam them. With green beans you conjure up delicious salads, soups and sauces.

Green beans with bacon are, of course, a popular side dish. A particularly fruity combination are green beans roasted with pears and smoked ham and served with a fried egg and some Parmesan cheese.

Tip: Did you know that you can grow a lot of vegetables even on a small balcony? I grew green beans last year. It works great and requires little effort. How to do it and what is good for it, is in the book "Gardening on Balcony and Terrace", which I bought on Amazon have ordered.

Are carrots suitable for low carb?

100 g carrots have 4.8 g carbohydrates

The use of carrots in low carb cooking is controversial. While some find carrots okay, for others they are on the no go list. Most low carbers, however, have agreed that carrots are fine in small quantities.

You shouldn't eat them in large quantities, though. Carrots are a great snack at work. Grab carrots instead of a candy bar and you'll not only save yourself a lot of carbs, but also a lot of sugar and calories.

You can grow carrots even in the smallest garden. They will taste even more aromatic. Carrots contain a lot of the pigment carotene. This is a precursor of vitamin A.

By the way, raw carrots are more filling than cooked ones. Our tip: Rasp the carrots and season them with salt, oil and vinegar. A little onion gives your carrot salad a really delicious taste.

Eggplant - more than just moussaka

100 g eggplants contain 6 g carbohydrates

Eggplants are, of course, the stars of the Greek casserole with tomatoes and feta cheese, but a ratatouille is not to be scoffed at either. Eggplants are wonderful grilled and can be made into delicious appetizers.

The healthy low carb vegetable also has only 25 kcal per 100 g.

A tip: thinly sliced eggplant can be turned into small mini-pizzas in the oven. To do this, spread the vegetables thinly with strained tomatoes, sprinkle with oregano and top with cheese, onion, tuna or lean ham to your heart's content.

Kohlrabi, the tasty and versatile vegetable

100 g kohlrabi contain 6 g carbohydrates

Kohlrabi is a real all-round talent. Whether on bread for a snack, in a salad, in soups, sauces or fried as a cutlet, you can conjure up a wide variety of dishes with kohlrabi.

Kohlrabi seduces with a particularly aromatic note and is wonderfully crunchy.

The tuber also has only 27 kcal per 100 g.

In summer, it often takes nothing more than kohlrabi, tomatoes and celery, raw with a little sea salt and served with a delicious curd dip with garlic.

White cabbage, the well-known diet vegetable

100 g white cabbage contain 6 g carbohydrates

You may know white cabbage through the famous Cabbage soup diet.

Even though you may have completed this diet without much success or with reluctance, give white cabbage another chance.

With only 25 kcal per 100 g, it is one of the lean vegetables.

White cabbage is versatile and you can make delicious salads and stir-fry dishes with it. White cabbage is also great to squeeze in a juicer and combine with ginger, orange juice, and a touch of cayenne pepper to make a Detox Drink Process.

Red cabbage, the winter vegetable that also tastes great in summer

100 g red cabbage contain 7 g carbohydrates

Many people may only know red cabbage as a side dish for game and hearty winter dishes. However, red cabbage also makes a very fine salad when finely shaved.

The best way to marinate red cabbage is with orange juice and sesame oil. Red cabbage in a salad also goes very well with lime juice and apple pieces.

Red cabbage is also good to fry in a wok and is particularly aromatic in soups.

Red cabbage is a low-calorie vegetable with only 31 kcal per 100 g.

Brussels sprouts or cabbage sprouts, the small green balls with strong flavor

100 g Brussels sprouts contain 9 g carbohydrates

Compared to other low carb vegetables, this value may seem a bit high, but Brussels sprouts are a very filling vegetable.

Brussels sprouts also score with only 43 kcal per 100 g and therefore fit perfectly into any diet.

Many have a certain aversion to this vegetable. Most often it is due to the fact that in earlier times cabbage sprouts always came to the table overcooked and slightly bitter.

If you blanch the little balls briefly, fry them in a little butter and season them with lime, ginger, chili and fresh herbs, you're guaranteed to become a Brussels sprouts fan soon, too.

Pumpkin - a star not only on Halloween

100 g pumpkin contain 9 g carbohydrates

Pumpkin is, of course, especially as creamy pumpkin soup popular, which alone because of its bright color creates a good mood.

However, this vegetable tastes especially aromatic when you roast it on a baking tray in the oven. To do this, just drizzle the pumpkin with a little olive oil, season discreetly with Himalayan salt and add a pinch of chili flakes and a touch of Cinnamon* season.

Or crispy pumpkin fries in the oven prepare.

You can also bake delicious and light rösti with pumpkin or refine your pan-fried vegetables with finely diced pumpkin. Or you prepare a Low carb bread with pumpkin to. Yummy!

This vegetable also scores with only 37 kcal per 100 g and contains many vitamins and minerals.

Onion, a base for many low carb dishes

100 g onion contain 9 g carbohydrates

No matter what low carb dish you also cost, usually onion, but also garlic is used as a flavor-giving base.

Onion has only 40 kcal per 100 g, scores with vitamin C, magnesium and calcium and is also considered a natural anti-inflammatory.

But this vegetable is indispensable not only in soups, sauces and stews.

You can also use onion raw for various salads. Onion is also a star on summer skewers and ends up threaded with garlic, peppers and lean meat gladly on the BBQ grill.

The avocado - quite a low carb vegetable

100 g avocado contain 9 g carbohydrates

Avocados are known to be a very high-fat vegetable, so many shy away from incorporating this superfood into their diets.

However, the butterfruit is absolutely healthy and scores with many essential, i.e. vital, fatty acids.

Also, avocados are rich in vitamins A, C, B6, B12 and D and contain a lot of iron, magnesium and calcium.

You can choose from Avocados not only delicious spreads and cold soups conjure up. One Avocado stuffed with an egg, sprinkled with cheese and baked in the oven for 10 minutes, tastes simply heavenly.

Artichoke hearts - a very noble low carb vegetable

100 g artichokes contain 11 g carbohydrates

Artichokes or artichoke hearts are mostly known only in the sour pickled variety. They taste slightly roasted but also in salads quite excellent.

Artichokes are wonderful topped with tomatoes and cheese and make a fine topping for your low carb pizza with a Cauliflower pizza base.

100 g artichokes also have only 47 kcal and thus fit perfectly into the round of figure-conscious vegetables.

Leeks, a wonderfully aromatic low carb vegetable

100 g leeks contain 14 g carbohydrates

Leeks are rich in vitamins A, C, D and B12 and contains a good portion of iron, calcium and magnesium.

100 g leeks also only have 62 kcal.

With leeks you can prepare delicious soups and sauces. Finely chopped, you can flavor your salads and garnish all dishes.

Leeks, also known as leeks in many parts of the country, also add that certain something to mixed stir-fry vegetables.

Vine leaves - the Mediterranean low carb vegetable with special flavor

100 g vine leaves contain 17 g carbohydrates

The vine leaves, also known as dolma, are sour aromatic. They are often used in oriental cuisine to conjure up roulades.

Although the value of carbohydrates may sound high, for cooking you always need only a small amount of the precious leaves.

With the vine leaves you can cook wonderful stuffed roulades with tender beef or lamb. These dishes are low in carbohydrates and taste delicious. Also in salads, vine leaves, lightly blanched and thinly sliced always do well.

Low carb vegetable recipe

Now that you know what low carb vegetables are, all that's left is to prepare them deliciously. But there we have a quick recipe for low carb vegetables from the oven.

A deliciously quick to prepare vegetable recipe that is low in calories and contains plenty of vitamins and fiber. Perfect for those who are watching their calorie intake.

Our conclusion

If you eat a low carb diet, you don't have to worry about starving :). There are plenty of low carb vegetables and foods that you can enjoy with great pleasure. With the recipe at the end of the post, I want to show you that it is very easy to eat low carb.

Once you've switched over in your head and know which vegetables you can use to replace pasta, bread and potatoes, it's no longer witchcraft. A huge portion of vegetables with fish or meat is much healthier than chips, spaghetti and the like anyway.

Enjoy it!

To browse further:

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• Can you freeze a smoothie?
• Mashing potatoes without a masher: the ultimate guide!

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