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    10 High Protein Low Carb Vegetables

    Adopting a ketogenic diet as a vegetarian or vegan poses unique challenges, especially when it comes to finding the right balance of low-carb vegetables that are also high in protein. This diet primarily focuses on high-fat, moderate-protein, and low-carbohydrate foods to induce a state of ketosis. Here are the ten best low-carb vegetables that are excellent protein sources for those following a keto vegetarian or vegan diet.

    1. Kale

    • Nutritional Info (per 100g): Calories: 49, Net Carbs: 5.2g, Protein: 4.3g, Fiber: 3.6g.
    • Culinary Uses: Kale chips, salads, soups, smoothies.
    High protein kale in a basket on a wooden table.

    2. Brussels Sprouts

    • Nutritional Info (per 100g): Calories: 43, Net Carbs: 5.2g, Protein: 3.4g, Fiber: 3.8g.
    • Culinary Uses: Roasted, sautéed, shredded in salads.
    High protein Brussels sprouts in a basket on a white surface.

    3. Artichokes

    • Nutritional Info (per 100g): Calories: 47, Net Carbs: 5.6g, Protein: 3.3g, Fiber: 5.4g.
    • Culinary Uses: Steamed, grilled, dips, salads, pasta dishes.
    High protein artichokes with lemon slices and a knife.

    4. Spinach

    • Nutritional Info (per 100g): Calories: 23, Net Carbs: 1.4g, Protein: 2.9g, Fiber: 2.2g.
    • Culinary Uses: Salads, smoothies, omelets, sautéed dishes.
    High protein spinach leaves on a white background.

    5. Broccoli

    • Nutritional Info (per 100g): Calories: 34, Net Carbs: 4g, Protein: 2.8g, Fiber: 2.6g.
    • Culinary Uses: Stir-fries, steamed, broccoli soup.
    A close up of high protein broccoli on a white background.

    6. Asparagus

    • Nutritional Info (per 100g): Calories: 20, Net Carbs: 1.8g, Protein: 2.2g, Fiber: 2.1g.
    • Culinary Uses: Grilled, roasted, steamed.
    A pile of green asparagus, a high protein low carb vegetable, on a white background.

    7. Mushrooms

    • Nutritional Info (per 100g): Calories: 22, Net Carbs: 2.3g, Protein: 3.1g, Fiber: 1g.
    • Culinary Uses: Stews, stir-fries, grilled, as a meat substitute.
    A pile of high protein mushrooms on a white background.

    8. Cauliflower

    • Nutritional Info (per 100g): Calories: 25, Net Carbs: 3g, Protein: 1.9g, Fiber: 2g.
    • Culinary Uses: Cauliflower rice, pizza crusts, mashed, roasted.
    A high protein head of cauliflower on a white background.

    9. Bell Peppers

    • Nutritional Info (per 100g): Calories: 20, Net Carbs: 3.9g, Protein: 1g, Fiber: 2.1g.
    • Culinary Uses: Stuffed peppers, salads, stir-fries.
    Three red peppers on a white background, showcasing nutritious and vibrant low carb vegetables.

    10. Zucchini

    • Nutritional Info (per 100g): Calories: 17, Net Carbs: 2.1g, Protein: 1.2g, Fiber: 1g.
    • Culinary Uses: Zucchini noodles, stir-fries, baked goods, grilled.
    Zucchini slices and leaves, high protein low carb vegetables on a white background.

    Incorporating These Vegetables in Your Diet

    These vegetables can be creatively incorporated into your diet in various ways:

    • Stir-fries: Mix a variety of these vegetables for a protein-rich, low-carb meal.
    • Smoothies: Spinach and kale can be added to smoothies for a nutrient boost.
    • Snacks: Kale chips or roasted Brussels sprouts make great snacks.
    • Substitutes: Use cauliflower or zucchini as low-carb substitutes in traditional high-carb dishes.

    Conclusion

    For vegetarians and vegans on a keto diet, balancing macronutrients while getting enough protein can be challenging. These list of 10 vegetables not only provide the necessary protein but also are rich in vitamins and minerals, ensuring a well-rounded diet.

    Discover a variety of high protein low carb vegetables that pack a nutritious punch.

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    I'm the creator behind all the tasty low carb & gluten free recipes at Keto Vegetarian Recipes. I live in sunny St Lucia with the husband, dogs & cats.

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