25 Amazing Low Carb & Keto Cauliflower Recipes (2024)

FAQs

Can I eat a whole cauliflower on keto? ›

Whole roasted cauliflower is a delicious, Whole30-friendly, keto, and vegan side dish!

“Cauliflower is another vegetable that's low in carbs, but also very high in vitamins and phytochemicals,” Fear says. Add chopped cauliflower to your salads, or top with paprika and garlic powder and roast in the oven. Riced cauliflower also makes a great low-carb replacement for traditional rice.

Spaghetti squash is a good option for keto and low carb diets, but some moderation is required. 1 cup of cooked spaghetti squash has 10g of carbs and 2.2g of fiber, so it's a little higher in carbs than summer squash like zucchini. So it's good to be mindful of how much you consume in one sitting.

Yes, zucchini is keto. A medium zucchini has about 6 total grams of carbs and 2 of them are fiber. So one whole zucchini has 4 net carbs. Zucchini is very popular on the low carb diet.

“How much cauliflower can I eat on a keto diet?” If cauliflower is your only carb source other than eggs, you won't be able to eat enough cauliflower to snap out of ketosis. It will take at least a portion the size of your head.

How Much Cauliflower Can You Eat on a Keto Diet? The Harvard School of Public Health recommends that people eat no more than 50 grams of carbohydrates per day while on a keto diet. You can eat up to 900 grams of cauliflower per day when on a ketogenic diet because 100 grams of it only contains 5 grams of carbohydrates.

While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.

If this feels like splitting hairs, it sort of is—both veggies are low in carbohydrate and even for someone with, say, diabetes, choosing one vegetable over the other wouldn't make much of a difference. But if you're on the keto diet, a very low-carb way of eating, cauliflower might be the smarter veg.

Additionally, cauliflower is packed with nutrients that give it unique benefits, such as fiber, vitamin C, vitamin K and choline. These properties give you a good reason to eat it frequently or even daily.

The bottom line. Mushrooms, like oyster, shiitake, white button, and portobello, are naturally low in carbohydrates, making them a keto-friendly food. Enjoy them raw or cooked, in dishes like stir-fry, casseroles, scrambles, soups, or stuffed with low carb ingredients like cream cheese and bacon.

Is Cabbage good for keto? ›

Cabbage is such a versatile, inexpensive vegetable and it's also a great addition to any keto diet. Not only is cabbage low in carbs, but it is also low in calories, giving you more bang for your buck.

Key Takeaways. Beets contain an average of 6.8 g of net carbs per 100 g. While beets are not considered keto, you can still include them in small amounts or powdered form. Other low-carb foods include leafy greens, cruciferous vegetables, and berries.

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.

Cauliflower has a similar nutrition profile to broccoli. It's also a great cruciferous veggie to choose when you're on keto, says Dixon, as it has 1.5 grams of net carbs per half a cup.

Overconsumption of starchy vegetables should be avoided on the ketogenic diet. However, non-starchy vegetables are recommended, especially greens such as spinach, Brussels sprouts and kale.