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!) vegetables on the keto diet. This article will show you how.
If you didn’t grow up eating vegetables—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.
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 vegetables first, or choose ones that seem most appealing, then experiment with different ways of preparing them.
The right cooking method can make all the difference. Here are the most popular ways to prepare veggies healthfully:
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.
Put 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.
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.
Try one of the preparation methods above, then add some healthy keto fats to make your veggies more palatable.
Here are some ideas:
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.
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!