Low Carbohydrate Vegetables List

A low carbohydrate vegetables list will be prefect for your low glycemic diet or any of the low carb diets. 

The following list will include low carbohydrate vegetables.  Plus some of the fruits that most people mistake for vegetables. 

And it will also include many of the herbs that people mistake for vegetables.

You'll learn how to make pasta with zucchini to replace those high carb noodles.  And also learn how to make cauliflower pizza crusts that are actually low carb.


Low Carbohydrate Vegetables List

Yardlong Beans, Green Beans, Green Peas, Carrots, Jicama, and Celeriac

Artichokes, Fiddle Head Ferns, and Alfalfa Sprouts

Cabbage, Broccoli, Broccoli Raab, Cauliflower, Bok Choy, Brussel Sprouts, and Wasabi

Kohlrabi, Radishes, and Daikon Root

Mushrooms, Celery, Shallots, Leeks, Onions, Green Onions, Garlic, and Okra

Asparagus, Bamboo Shoots, and Seaweeds

Ice Berg Lettuce, Romaine, Leaf Lettuces, Kale, Spinach, Collard Greens, Dandelion Greens, and Mustard Greens

Watercress, Radicchio, and Endive

Low Carbohydrate Vegetables
that are Actually Fruit

Butternut Squash, Spaghetti Squash, Zucchini, Bell Peppers, Cucumber, and Olives

Tomato, Tomatillos, Hot Peppers, and Eggplant

Low Carb Herbs

Cilantro, Parsley, Basil, Shiso Leaf, Bay Leaf, Arugula, Sage, Chervil, Dill, Thyme, Fennel, Rosemary, Oregano, Tarragon, Mint, and Marjoram

Lemon Grass, Ginger, and Galangal


Higher Carb Vegetables

Red Potatoes, Russet Potatoes, Yukon Gold Potatoes, and Purple Potatoes

Sweet Potatoes, Parsnips, Yams, and Rutabaga

Be careful not to overdo it with the higher carb vegetables because your body can only handle a certain amount of sugar at one time.

And most of these vegetables are very high in oxalates and should only be eaten boiled!

Low Carbohydrate Vegetables Recipes
- Zucchini Noodles

I've used a couple different spiralizers and it does make the job of making raw noodles a lot easier. 

Ingredients:

  • 1 or 2 Organic Zucchini (medium sized)

Instructions:

  1. Select the preferred attachment for your zucchini noodles.
  2. Cut off one end of the zucchini and attach to metal tube on the spiralizer.
  3. Then close in the handle with teeth and secure the other end of the zucchini.
  4. Position a bowl to catch the zucchini noodles.
  5. Turn handle with one hand and secure the zucchini with the other. 
  6. Keep turning until you almost reach the other end of the zucchini - then stop.
  7. Cut zucchini noodles to shorten them.

If you decide to cook your zucchini noodles, you might want to use the spiralizer attachment that makes a thicker noodle.

Low Carb Toppings for Your Spiralized Noodles

  • Homemade Marinara Sauce
  • Alfredo Cheese Sauce
  • Bolognese Sauce
  • Pesto Sauce

Use one of these sauces to top your low carb zucchini noodles.

Low Carb Cauliflower Pizza Crusts

Did you notice that cauliflower pizza crusts are becoming very popular? 

Cauliflower is one of the low carbohydrate vegetables that can be used to make delicious low carb pizza crusts.

Ingredients:

  • 1.5 lbs. or 5 cups of Oganic Cauliflower Florets (fresh or frozen florets - thawed overnight in fridge)
  • 1/2 cup of Organic Shredded Hard Cheese (parmesan, mozzarella, etc.)
  • Or 1/3 cup of Organic Soft Cheese (goat cheese, etc.)
  • 1 Large Beaten Pastured Egg
  • 1 tsp. of Italian Seasoning
  • Sea Salt and Pepper to Taste

Instructions:

  1. Add the florets into the chute of your food processor - use the grater attachment with large holes.  Or use a box grater.
  2. Saute the cauliflower rice for about 8 to 10 minutes to soften.  Skip this step if using frozen cauliflower.
  3. Transfer the cauliflower rice to a nut milk bag or kitchen towel (wait until it has cooled for fresh cauliflower). 
  4. Squeeze out all of the excess liquid from the cauliflower rice.
  5. Put cauliflower rice into a large bowl and add the other ingredients.
  6. Mix ingredients with your hands to form a pizza dough.
  7. Put the dough onto a parchment lined baking sheet or use a pizza stone.
  8. Then flatten the dough with your hands into a round or square shape with a thickness of 1/4 to 1/2 inch.
  9. Make a lip on the edge to keep the sauce or cheese from spilling over when cooking.
  10. Place the cauliflower crust into a preheated 400 degree F. oven and bake for 25 minutes. 
  11. Or bake for 20 minutes and then flip over - bake for another 5 to 10 minutes for a more crispy crust.  
  12. Cook a few more minutes if using frozen cauliflower.
  13. Remove from oven and add your pizza toppings. 

Margherita Pizza Toppings:

  • 1/3 cup of Marinara Sauce
  • 2 Balls of Sliced Fresh Mozzarella
  • Fresh Basil Leaves
  • Note:  Add the basil on top after your pizza bakes for the second time.

Pesto Chicken Pizza Toppings:

  • 1/3 cup of Pesto Sauce
  • 1/2 cup of Shredded Cooked Chicken
  • 3/4 cup of Shredded Mozzarella
  • 2 cups Leafy Greens sauteed in 1 tbsp. of Olive Oil with 2 Cloves of Minced Garlic

*If you can't eat spinach because it is too high in oxalates, you can saute another leafy green.  Low carbohydrate vegetables like bok choy or mustard greens may be interesting choices.

Instructions for Toppings:

  1. Top with 1/3 cup of sauce.  Any more will make the pizza crust too soggy. 
  2. Add the rest of your toppings.
  3. Bake for another 10 minutes or until the cheese melts.
  4. Remove from the oven and then slice your pizza.

I've tried a few cauliflower pizza crusts and you'll see them in the frozen section of almost every grocery store these days.

I've noticed that most of the cauliflower pizza crusts that you buy at grocery stores aren't really low carb.

Fortunately, you can make a homemade cauliflower pizza crust that is gluten free and low carb that comes with your preferred toppings.

Go to Glycemic Index Table

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