Share on Pinterest Photography by Aya Brackett Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage ( 1 , 2 , 3).Green, orange and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.Summary Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 grams of digestible (net) carbs per serving.It’s a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.In a study in men with metabolic syndrome, eating 3.5 ounces (100 grams) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers ( 17 ).Summary Zucchini and other types of summer squash contain 3 grams of digestible carbs per serving and are high in vitamin C.It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration ( 19 , 20 , 21 ).Summary Cooked spinach contains 3 grams of digestible carbs per serving, is very high in vitamin K and helps protect heart and eye health.Avocados are also rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health.Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels ( 25 , 26 ).In one study, overweight people who included half an avocado in their lunch reported feeling fuller and had less desire to eat over the next five hours ( 27 ).Summary Green beans contain 6 grams of digestible carbs per serving, as well as antioxidants that may help prevent cancer and protect the brain.Folate helps decrease levels of homocysteine, a compound linked to an increased risk of heart disease.One study in 37 women showed that consuming foods high in folate for five weeks reduced homocysteine levels by 13%, compared to a low-folate diet ( 35 ).Studies have found that it may boost resistance to the common cold and decrease blood pressure ( 36 , 37 , 38 ).Although it’s a high-carb vegetable by weight, the amount typically consumed in one sitting is very low due to its strong taste and aroma.A high intake of vitamin C has been shown to improve immune function and increase the skin’s ability to fight damaging free radicals, which can speed up the aging process ( 44 , 45 ).Although cucumbers aren’t very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may have beneficial effects on health.In addition, it contains luteolin, an antioxidant that shows potential for both preventing and helping treat cancer ( 54 ).Tomatoes are a good source of vitamins A, C and K. In addition, they’re high in potassium, which can help reduce blood pressure and decrease stroke risk ( 56 ).They’ve also been shown to strengthen the endothelial cells that line your arteries, and their high lycopene content may help prevent prostate cancer ( 57 , 58 ).Additionally, radishes may reduce the risk of breast cancer in postmenopausal women by modifying the way the body metabolizes estrogen ( 61 ).Summary Radishes contain 2 grams of digestible carbs per serving and may help reduce the risk of breast cancer in older women.Although they are fairly high in carbs by weight, they’re usually consumed in small amounts because of their robust flavor.One study in overweight and obese women with polycystic ovary syndrome (PCOS) found that eating red onions reduced LDL cholesterol levels ( 64 ).Summary Onions contain 5 grams of digestible carbs per serving and may help lower blood pressure and LDL cholesterol levels.It’s not very high in most vitamins or minerals, but animal research suggests eggplant may help lower cholesterol and improve other markers of heart health ( 66 ).Researchers have reported that nasunin helps reduce free radicals and may protect brain health ( 67 ).Summary Eggplant contains 6 grams of digestible carbs per serving and may help protect heart and brain health.A portion of the fiber is inulin, which acts as a prebiotic that feeds healthy gut bacteria ( 72 ).In one study, when people with high cholesterol drank artichoke juice, they experienced a reduction in inflammatory markers and improvement in blood vessel function ( 73 ).Summary Artichokes contain 4 grams of digestible carbs per serving and may improve gut and heart health. .
Why cauliflower is perfect for the keto diet
The short-term weight loss that ensues has been the reason for the diet’s growing amount of followers.That makes it an excellent low-carb vegetable substitute in many recipes that call for things like potatoes, rice or pasta.This plant, which has its origins in Cyprus and the Asia Minor region, with first historical mentions going to back to around 600 B.C., has also been found to have anti-carcinogenic properties.For one, the organic compound indole, which helps kill precancerous cells, is formed when the cauliflower is cooked.Another reason why cooking may be the way with this veggie, besides making it taste better, is that it’s more likely to cause gas, bloating and other gastrointestinal distress in its raw form. .
27 Keto Cauliflower Recipes That Are Low-Carb and Tasty
It’s tasty, it’s flexible, you can make it into pretty much anything, and yep, it’s low carb. .
Parmesan Roasted Keto Cauliflower
Each serving has about 3 net carbs, making it an excellent keto cauliflower side dish!This baked parmesan cauliflower is quick, easy and very versatile, making it the perfect keto side dish for family mealtimes.This special vegetable is also rich in a range of great vitamins and minerals, including potassium, calcium, folate and vitamin C. Cauliflower is full of fiber, too, making it an excellent choice for digestive health.Preheat the oven to 425 degrees F.
Remove the stems from the cauliflower and slice so you have as many flat edges as possible.Add the cauliflower to a mixing bowl and toss with the olive oil and ranch seasoning.Line a baking sheet with parchement paper and place the cauliflower in a single layer.Although roasting cauliflower is pretty simple, there are definitely a few tips and tricks that will make it just that bit more extra special.Give the cauliflower a good head start in the oven before adding in the parmesan, otherwise the cheese will burn (do this only in the last 10 minutes or so).Cook up some of these tasty and nutritious vegetable side dishes to add a bit of excitement to your next meal!1/4 cup parmesan cheese Instructions Preheat the oven to 425 degrees F. Remove the stems from the cauliflower and slice so you have as many flat edges as possible.Add the cauliflower to a mixing bowl and toss with the olive oil and ranch seasoning.Line a baking sheet with parchement paper and place the cauliflower in a single layer, do not over crowd your pan.Note, your cooking time may vary slightly depending on how crowded your pan is or how thickly you cut the cauliflower.
Low Carb Cauliflower Breadsticks with VIDEO ⋆ Real Housemoms
I am totally late to the cauliflower recipe trend, but I am jumping on board as fast as I can.Flavored with fresh, fragrant herbs, these “breadsticks” are the perfect appetizer or side dish for any Italian meal.Growing up, I was a HUGE fan of those cheesy breadsticks you can get delivered with pizza.A few years ago I created a recipe to make homemade pizza dough breadsticks.This cauliflower bread sticks recipe is bursting with garlic flavor that will have you stuffing more and more onto your plate.Normally all the carbs of cheesy garlic bread would make my insides churn.Luckily these cauliflower breadsticks are low-carb and won’t leave you feeling icky like the takeout cheesy bread does!The combo of some melty, bubbly mozzarella and salty parmesan is cheesy perfection!Seasonings – in my opinion, the most important thing about the ingredients to cheesy cauliflower breadsticks is that you use FRESH herbs.Throw the cauliflower florets into a food processor and pulse it until it’s the texture of rice.Place the cauliflower mixture onto the lined baking sheet and spread out into a 9-inch x 7-inch rectangle that’s 1/4-inch thick.Bake your cheesy cauliflower breadsticks in the preheated oven for 10-12 minutes.Then return the pan to the oven to continue baking until the cheese is melted and the edges are golden brown.Cheesy cauliflower breadsticks are the perfect side dish for any Italian meal.Cauliflower Hummus – This yummy dip is great as an appetizer, but it also works perfectly as a keto-friendly side dish!While my family will devour an entire batch of cauliflower breadsticks in under 10 minutes, other less indulgent people may have some leftovers.When you’re ready to eat some cheesy cauliflower breadsticks, let them defrost and then crisp them back up in the oven!Tools used to make this Low Carb Cauliflower Breadsticks recipe.Marinara sauce for dipping Instructions Preheat oven to 425 degrees F and line a baking sheet with parchment paper or a silicone mat.Then place it in the bowl of a food processor and pulse until it is the texture of rice.In a large bowl, mix the riced cauliflower, 1/2 cup shredded Mozzarella cheese, Parmesan cheese, egg, garlic, basil, parsley, salt, and pepper until combined and holds together. .
22 Low-Carb Cauliflower Recipes
—Joann Fritzler, Belen, New Mexico Go to Recipe Roasting the cauliflower really brings out its flavor in this side dish.—Andrea Quiroz, Chicago, Illinois Go to Recipe I've been living in Chicago for the last 12 years and have grown to love the spicy giardiniera served at restaurants. .
14 Keto-Friendly Vegetables That Are Low in Carbs
Now, the ultra-restrictive keto diet—which demands that you follow a high-fat, low-carb eating plan—tends to suggest that you might want to avoid certain higher-carbohydrate vegetables that could potentially knock you out of ketosis.Instead, fill up your plate with these keto-friendly vegetables, all of which have few net grams of carbs and bring some more of the good stuff to your meals. .
Is Cauliflower Keto or Too High in Carbs?
Even though cauliflower is an incredibly popular veggie choice for many people on the keto diet, when you look at the nutritional content of cauliflower (see below), you’ll see that it’s quite low in both protein and dietary fat–especially when compared to its carb total.Cauliflower is incredibly nutrient-dense, offering you an abundance of essential vitamins, minerals, and other micronutrients.Cauliflower is rich in vitamins, minerals, and other essential micronutrients that are just as important as making sure that you’re hitting your protein and fat macros while on the keto diet.Jalapeno Popper Dip with Garlic Roasted Cauliflower Bites VIEW RECIPE.Since cauliflower is such a nutrient-dense veggie option, it’s only natural that it would also provide you with some great health benefits as well.Cauliflower is rich in dietary fiber, which is required for several key bodily functions.Cauliflower is rich in dietary fiber, which is required for several key bodily functions.These disease-fighting compounds work to protect your cells against the harmful damage caused by free radicals that can contribute to diseases like cancer.These disease-fighting compounds work to protect your cells against the harmful damage caused by free radicals that can contribute to diseases like cancer.Choline is required by the body for many key functions, including DNA synthesis and maintaining cellular integrity.Choline is required by the body for many key functions, including DNA synthesis and maintaining cellular integrity.Cauliflower is a particularly good source of the antioxidant vitamin C, which has proven benefits when it comes to boosting the immune system and relieving inflammation within the body.If you’re looking for something to substitute for cauliflower, you’ll be happy to know that there are plenty of other low carb veggie options that are just as healthy to choose from. .
Cauliflower Low Carb Paleo Vegan Stuffing
This Keto Low Carb Riced Cauliflower Stuffing is a real thing that exists in this universe and it RLY RLY needs to be happening on a Thanksgiving table near you in your VERY immediately real-person life.Or it’s in the kitchen of wherever you are spending this glorious day of ALL THINGS DELICIOUS FOOD.Every good memory of my family Thanksgivings revolve around my Grandma’s SUPER easy gluten free stuffing, scalloped sweet potatoes, and her paleo sweet potato casserole in the slow cooker.Okay, okay, I know the turkey is supposed to be the star of the show, but stuffing is on the top of my list!Today’s cauliflower rice stuffing recipe paleo is low carb, flavorful, filling, and SO tasty.Cauliflower is a fantastic food to enjoy while following the keto diet, because it is filling and a great substitute for higher carb foods like potatoes, bread and rice, but is MUCH lower in carbs.Cooking up your very own batch of paleo stuffing cauliflower requires some healthy ingredients that can be found at your local grocery store or supermarket.Add in the parsley, sage, poultry seasoning, salt, and a pinch of pepper, cooking for a minute.Add in the broth and cover, cooking until the liquid is absorbed and the cauliflower is soft.I do recommend, however, taste-testing the stuffing before serving and adding more salt and pepper if needed.Once you are done cooking up your delicious low carb stuffing, it’s time to enjoy it!Simply place the leftover stuffing in an airtight container and set it in the fridge.Now that you have your low carb stuffing ready to go, let’s make it a full meal!Cook until the cauliflower just begins to soften and brown, stirring frequently, or about 10 minutes.Add in the parsley, poultry seasoning, sage, salt* and a pinch of pepper and cook one minute.Stir in the broth, cover, and cook until the cauliflower is tender and the liquid is absorbed, about 10 minutes.Paleo Low Carb Cauliflower Stuffing on Food Faith Fitness. .
25 Amazing Low Carb & Keto Cauliflower Recipes
These are tried and true ketogenic cauliflower recipes that the entire family will love!A lot of people are put off by cauliflower, mainly due to its high sulfur content and strong smell.What they don’t realize is that there are many ways to prepare cauliflower that mask or remove that skunky flavor altogether.These are some of the most popular low carb and keto cauliflower recipes on Pinterest today – some are from IBIH, but many are from other bloggers you may or may not have heard of.Even if you or your family aren’t huge fans of cauliflower (yet), you owe it to yourselves to give at least one of these creative low carb recipes a chance to change your mind!Keto Pepperoni Pizza Cauliflower Casserole – I Breathe I’m Hungry.Shrimp and Chorizo Dirty (cauliflower) Rice – I Breathe I’m Hungry. .