A healthy keto diet should be rich in low-carb keto vegetables—but what if you don’t really like (or truly hate) vegetables?

The bottom line is this: you need vegetables to be healthy. They provide important vitamins and minerals, fiber for your gut, and help you stay in the Keto Zone.

But here’s the good news: there are definitely ways to help yourself like (and even enjoy!) keto veggies on the keto diet. This article will show you how.

You Can Condition Yourself to Like Vegetables

If you didn’t grow up eating keto veggies—or grew up eating poorly-prepared vegetables (like boiled cabbage or iceberg salad)—you might have to work harder adjusting your palate to like them.

But it can be done. Anyone can learn to like veggies! It’s all about giving your palate time and finding tasty ways to eat them. Don’t lose faith. Use the tips below to help you get there sooner.

1. Start with Any Keto Vegetables You Like

If there are keto vegetables you already enjoy, or that you enjoy when prepared certain ways, start with those. See the best low-carb vegetables here and pick out any you already eat.

Focus on these keto veggies first, or choose ones that seem most appealing, then experiment with different ways of preparing them.

2. Know How to Cook Them Well

The right cooking method can make all the difference. Here are the most popular ways to prepare keto veggies healthfully:

Raw

Chop or shred them and top with a fatty dressing (see below) and/or some avocado and a keto protein like chicken or eggs.

Best keto vegetables to eat raw: spinach, broccoli, kale, and Brussels sprouts.

Steamed

Put keto veggies in a steam pot (or normal pot) with an inch of water. Cook on high heat for about three minutes, then remove.

Best to steam: spinach, asparagus, and broccoli.

Sautéed

Place some healthy oil in a saute pan with the veggies, then cook on medium-high heat for about 10 minutes.

Best to saute: Cabbage, spinach, kale, broccoli, asparagus, swiss chard, and Brussels sprouts.

3. Add Fatty Sauces and Dressings

Try one of the preparation methods above, then add some healthy keto fats to make your veggies more palatable.

Here are some ideas:

• Melt butter or coconut oil to add on top (add garlic and spices for even more flavor).
• Blend together some low-carb nuts with spices (such as garlic, thyme, or oregano), some tamari or salt, and vinegar or lemon/lime juice, and an optional sweetener like liquid stevia. Add water to thin it out. This makes a great sauce or dressing for keto vegetables.
• Top raw or cooked veggies with sliced avocado or coat with mashed avocado as a dressing.
• Add olive oil and a little salt to steamed vegetables.

4. Make Them Mimic Other Foods

Many keto meals use vegetables to mimic carb-rich foods like grains or crusts. These are great ways to “sneak” more keto vegetables into your diet.

Try these:

• Make cauliflower rice instead of white or brown rice.
• Make mashed cauliflower instead of mashed potatoes.
• Use cauliflower crust for pizza.
• Use lettuce wraps for burritos or tacos.
• “Hide” extra keto veggies in keto baked good recipes like this walnut zucchini bread.
• Try zucchini noodles (zoodles) by using a spiralizer
• Use turnips or radishes instead of potatoes or carrots in soups, pot roast, or other recipes. You’ll be amazed by how much the consistency is the same!

Use these methods to help you eat more keto vegetables. And above all, give it time. The longer you stick with it, the sooner your palate will adjust!

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