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.