feature: keto roasted veggies recipe (plus a list of keto fruits and vegetables)

This post may contain affiliate links. This means we receive a commission on the sale of certain items. This is at NO additional cost to you. Visit the policies page to learn more.

I’ve compiled an excellent list of 35+ keto-friendly fruits and veggies. Each one lists the serving size, total carbs, net carbs, and how many minutes to roast it for.

You can do a lot with veggies – eat them raw, steam them, or roast them. Check out my top roasting tips and get a simple keto roasted vegetable recipe.

Low-Carb Leafy Green Veggies

Leafy green veggies are really nutritious and typically low in carbs. Most of them aren’t great for roasting (they’ll become chip-like, instead).

VeggieServingCarbsNet CarbsRoast for
Endive1/2 cup0.80.010-15
Sprouts, alfalfa1 cup0.70.1
Arugula1/2 cup0.40.2
Beet Greens1 cup1.60.2
Spinach1 cup1.10.4
Romaine Lettuce1 cup1.50.5
Bok Choy1 cup1.50.815-20
Cabbage1/2 cup1.91.130-35
Iceberg Lettuce1 cup2.31.4
Kale1 cup6.75.415-20
Check out Masterclass now to start this class (and many more) or read my In-Depth Masterclass Review!

Low-Carb Vegetables

These are the best low-carb choices for vegetables. An added bonus is that they tend to roast very well.

VeggieServingCarbsNet CarbsRoast for
Jalapeno’s1 pepper0.90.520-35
Onions1 tbsp0.90.725-35
Scallions / Green Onions1 stalk4.80.915-20
Cucumber (with skin)1/2 cup1.91.620-25
Mushrooms1 cup2.31.625-30
Celery1 cup3.51.9
Eggplant1 cup4.71.930-35
Radishes1 cup4.02.130-40
Asparagus1 cup5.32.512-20
Cauliflower1 cup5.32.825-30
Garlic3 cloves32.830-40
Zucchini1 cup4.22.815-30
Chili Pepper1 pepper4.33.620-35
Green Beans1 cup7.84.120-25
Bell Peppers1 cup6.94.420-35
Broccoli1 cup6.04.425-30
Brussels Sprouts1 cup7.94.630-45
Turnips1 cup8.46.135-45

Low-Carb Fruits

Most fruits are too high in carbs for a keto diet but these ones are the best of the lot. Olives and tomatoes are generally used like vegetables but are actually fruit!

FruitServingCarbsNet CarbsRoast for
Olives5 large1.51.010-15
Avocado1 cup12.82.7
Lemon (no peel)1 fruit5.43.8
Tomato, cherry1 cup5.84.015-25
Coconut, meat1 cup12.25.0
Lime1 fruit7.15.2
Raspberry1 cup14.76.710-15
Blackberry1 cup14.77.110-15
Cranberry1 cup13.48.310-15
Strawberry1 cup11.78.710-15

Tips for Roasting Vegetables

Here are my top four tips for roasting vegetables.

★Uniform Veggies

If your veggies are all different shapes and sizes, they’ll cook unevenly. The key to an even cook is to chop and dice your vegetables in the same shapes and sizes. Unless…

★Roasting Times

Different veggies take different amounts of time to roast (you’ll find times in the tables above). If you want to roast a single pan, choose veggies with similar roasting times. For example, peppers, green beans, mushrooms, and cauliflower all roast for about the same time so they can easily go on one pan.

OR chop and dice your veggies in different sizes. Larger pieces will take longer to cook (which means smaller pieces take less time to cook). For example, brussels sprouts take a bit longer than cauliflower to cook. To cook them on the same pan & for the same time, cut the sprouts a bit smaller and the cauliflower a bit bigger.

★Give Them Space

Don’t overcrowd your vegetables. They should be in a single layer with a bit of room to breathe. This will ensure a more even and complete roasting.

★Experiment with Seasoning

The recipe below is a basic recipe using only olive oil and salt. It’s the perfect starting place for your favorite flavors. Add seasonings to your roasted vegetables like balsamic vinegar, chipotle, chili pepper, lemon-garlic seasoning, garlic powder, Italian seasoningetc.

Keto Roasted Vegetables Recipe

Yield: 7 cups

Keto Roasted Vegetables

Recipe Card - Keto Roasted Veggies Recipe (plus a list of keto fruits & vegetables)
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes


  • 1 Cauliflower
  • 1 Bell Pepper
  • 1 cup Mushroom Slices, fresh
  • 1 cup Asparagus, chopped
  • 1 tbsp Olive Oil


  1. Preheat oven to 400°F (205°C). Line a baking sheet with a silicone mat (or foil or parchment paper).
  2. Chop your cauliflower and bell peppers into similar sized pieces.
  3. Slice your mushrooms & chop your asparagus.
  4. Drizzle all your vegetables with olive oil.
  5. Spread cauliflower, bell peppers, and mushrooms on baking sheet. Do not crowd them and leave space for asparagus.
  6. Bake for 10 minutes.
  7. Stir/flip vegetables and add asparagus to pan.
  8. Bake for 15 minutes, stirring/flipping once more (at around 7 minutes).


Vegetable roasting times are not 100% reliable. The bigger the pieces, the longer they'll take to cook.

If you want crisper roasted vegetables reduce roasting time by a couple of minutes. If you want softer roasted vegetables increase roasting time by up to 10 minutes (except asparagus, which should increase by a max of 5 minutes).

Nutrition Information:



Serving Size:

1 cup

Amount Per Serving: Calories: 42Total Fat: 2.2gSaturated Fat: 0.3gCholesterol: 0mgSodium: 19mgCarbohydrates: 5.1gNet Carbohydrates: 2.8gFiber: 2.3gSugar: 2.4gProtein: 2g

Eat Your Veggies!

CLICK FOR: keto roasted vegetables recipe plus a list of keto friendly fruits and veggies

It’s not hard to get your daily veggies when you’re eating these delicious (and easy to make) roasted vegetables.

What are your favorite roasted vegetable seasonings? Share in the comments!

Want more? Check out my Keto Breakfast Egg Muffin Recipe next!

Like this post? Please PIN IT on Pinterest. Thanks.


CLICK FOR: Keto Meal Plan (7-days of eating & a meal prep guide)


CLICK FOR: Keto Egg Muffin Cups for Breakfast

Skip to Recipe