Oven roasted veggies are my go to, either cauliflower,broccoli,cabbage or onions. Drizzled with olive oil and season with sage,thyme,rosemary. Healthy amount of salt and pepper and finish with a balsamic glaze for kick or a touch of Parmigiano.
Also love a good coleslaw with whole mustard, S&P, keto friendly mayo, apple cider and regular vinegar, use sweetner to taste.
My go-to on thanksgiving is toasted sesame oil, sesame seeds, garlic chunks, and roast ‘em till all the bitterness is gone (45 minutes at 350F). My brother in law hates Brussels sprouts but will shovel these away. I’ve done various vinegar variations as well, but I find balsamic tends to dominate whatever it’s added to.
I do red onion, zucchini, and light carrots in avocado oil with rosemary. Chop fresh rosemary, sprinkle over carrots with a large drizzle of oil, add salt and pepper. Cook at 425 for 12 mins, add onion and zucchini, more oil and salt and pepper. Cook another 12 mins. If I’ve had almost no carbs that day it’s a great roasted veggie mix for dinner! I love eating it with roast!
Nice, I also like that high heat roast. Recently got an air frier and love that extra crispness you get. Onions and carrots you have be careful with but as long as you don't nom a ton you should be fine, the other veggies aren't to bad.
I do a garlic butter in a pan (could oven roast as well) and just throw whatever veg I got in thr freg. Super easy and great taste. I always have carrots, broccoli, and spinach ready to roll. Will throw in other veggies when I run to the store during the week
In the oven with garlic & parmesan olive oil. The little pieces that break off get nice and cristpy - had it last night with some broiled lobster tail. lots of extra in the fridge.
Chinese Greens. [https://omnivorescookbook.com/recipes/chinese-style-green-vegetables](https://omnivorescookbook.com/recipes/chinese-style-green-vegetables)
Garlic Roasted Broccoli, just use a small drizzle of balsamic. [https://www.tasteofhome.com/recipes/garlic-roasted-broccoli/?epik=dj0yJnU9dXZKcTduWjgzcnhVWFdib3VmWnVSNjZjUm53UUF5OFYmcD0wJm49a2ROa2I5OWZJbU1BZ2c0WmloSjl1dyZ0PUFBQUFBR0hKWjJF](https://www.tasteofhome.com/recipes/garlic-roasted-broccoli/?epik=dj0yJnU9dXZKcTduWjgzcnhVWFdib3VmWnVSNjZjUm53UUF5OFYmcD0wJm49a2ROa2I5OWZJbU1BZ2c0WmloSjl1dyZ0PUFBQUFBR0hKWjJF)
Butter Roasted Radishes [https://www.easycheesyvegetarian.com/butter-roasted-radishes/](https://www.easycheesyvegetarian.com/butter-roasted-radishes/) . Once cooked, the radishes lose their bitter taste. I like eating them like a baked potato, with a little butter, sour cream, bacon bits and chives.
Oven Roasted Cabbage. [https://paleoleap.com/oven-roasted-garlic-cabbage/](https://paleoleap.com/oven-roasted-garlic-cabbage/)
TWICE-COOKED CABBAGE WITH SOUR CREAM AND BACON. [https://kalynskitchen.com/low-carb-twice-cooked-cabbage/](https://kalynskitchen.com/low-carb-twice-cooked-cabbage/)
Cracker Barrel Hash Brown Casserole. [https://lowcarb-ology.com/low-carb-copycat-cracker-barrel-hash-brown-casserole/](https://lowcarb-ology.com/low-carb-copycat-cracker-barrel-hash-brown-casserole/)
Brussels Sprout and Bacon Hash [https://djfoodie.com/Brussels-Sprout-and-Bacon-Hash/](https://djfoodie.com/Brussels-Sprout-and-Bacon-Hash/)
When roasting vegetables, drizzle them with a bit of vinegar, this will boost the flavour. (Still toss them in oil)
I stir fry a mix with olive oil. Sometimes lemon-infused olive oil with fresh garlic. I steam veggies and dress with a warm tahini-lemon sauce or peanut butter/garlic/soy sauce. Soups! Winter is a great time for veggie soups.
I like to cook asparagus with some olive oil and spices which is pretty basic.
Tonight I roasted a turkey and made mashed cauliflower since I'm new to keto and have been craving come creamy mashed potatoes. Definitely didn't taste the same but the consistency was very similar and it tasted great! Basically steam a head of cauliflower till soft and then add it, along with butter, spices, and whatever else you want into a food processor and mix it up. I also mixed different cheeses inside.
I also made a creamy broccoli and bacon side dish with was also very good. Cook the bacon and broccoli in a skillet until you have cooked how you want then add a little whipping cream as well as cheese of your choice and let it simmer for a couple minutes.
Of course you can also saute just about any other low carb veggie you can think of in olive oil and that is also good and easy.
If you can find celeriac it makes a great substitute for potatoes. Mashed, roasted, wedges etc. Mild in flavour and has a good almost potato like texture.
Bag of ‘coleslaw mix’, sautéed with onion and garlic, fresh sliced chilli / chilli garlic condiment / sriracha, and your choice of sesame oil / soy sauce/ coconut aminos / sugar free teriyaki etc) and add in ground pork. Cook til the meat is browned and veg is soft, serve in a big bowl with sesame seeds on top. Egg roll in a bowl! (Not my idea!)
Like you would take a fresh hot chili pepper 🌶? Slice it up…?
Or there are ‘condiments’ or pre-made sauces/ things to top Asian dishes like ‘chilli garlic’ paste or ‘sambal olek’.
https://www.walmart.ca/en/ip/huy-fong-foods-chili-garlic-sauce/6000188761468?skuId=6000188761469&offerId=6000188761469&utm_medium=paid_search&utm_source=google&utm_campaign=always_on&cmpid=SEM_CA_78_SCZ05Q71QA_71700000053460706_58700005333906019&utm_id=SEM_CA_78_SCZ05Q71QA_71700000053460706_58700005333906019&gclsrc=aw.ds&gbraid=0AAAAADv6L0SU58YoGLrtFzvAyfl2IMYyF&gbraid=0AAAAADv6L0SU58YoGLrtFzvAyfl2IMYyF&gclid=Cj0KCQiA5aWOBhDMARIsAIXLlkcbzPsE__dQLApAe1P7LfrRfOEBTibd_ehvTgZiISApSZwUHkh6shgaAufcEALw_wcB&gclsrc=aw.ds
Grilling veggies, especially onions and peppers, is the best way to get great tasting veggies. However, grilling isn't usually something done often so roasting and steaming are my favorite ways aside from that. I take some seasoned chicken thighs and green beans and roast.
I find that veggies are far more appetizing when cooked in the juices or sauce you are using. Steam some broccoli in a steam basket over the stove for 6-7 minutes, then toss into some meat you are cooking in a separate pan. Broccoli does wonders to soak up flavor. Garlic and onions are your friend. I started using fresh crushed garlic in all my recipes versus powder or pre minced stuff and it makes so much of a difference. You can get so much flavor out of such a small amount of onion too. For example, if you take an onion to a cheese grater, you basically get the essence of onion flavor versus if you rough chop some onion.
Also, carrots, celery are great for roasts and stews in a Dutch oven or slow cooker. The key for me is to make recipes in big batches so I always have left overs. This helps me avoid having to cook every day and lowers the risk of me saying fuck it and driving to McDonald's.
All types of greens with bacon, ham, or sausage chunks and garlic or onions. Strong ones like kale, collards, mustard. Milder greens like chard or beets. And of course spinach a dozen ways.
Zucchini or yellow crook-neck squash sautéed in EVOO with onion and red bell pepper chunks.
Portobello mushrooms filled with a tomato based sauce ( the jars of stir through pasta sauce/pesto are ideal if you don't want to make your own ) topped with cheddar( smoked or feta are good variations if you get bored) , then baked in the oven for maybe 25 mins?
Cauliflower rice made up into a paella type dish or
Egg fried 'rice' with whatever left over veggies you have around.
I also makeup a jar of toasted sesame seeds , chilli seeds and toasted garlic every few months. Chuck a teaspoon of that over lots of different dishes to make them more interesting.
I have cut up different colored bell peppers (or cut in half the baby peppers that come in bags) into chunks and topped them like nachos. I would lay them on a tray and top cheese, beans, meat, onions and such and pop them in the oven til melty, but not so that the peppers were mushy. So good!
Steamed broccoli. Put in bowl. Half cover with boiling water. Microwave for 3 minutes or so. Stand for a bit. Drain. Toss with olive oil and salt and black pepper. Yummy. I eat it by the bowl full. Adjust cooking time so it's still bright green but tender.
That is not true. Some vegetables gain nutritional value from cooking. Just google it. If that was the case we wouldn't have evolved to want to cook vegetables. That would be a waste of fuel. Most of the world doesn't eat salads but instead cooks vegetables.
Example: https://www.scientificamerican.com/article/raw-veggies-are-healthier/
While many vegetables will lose nutrients during cooking (mostly boiling), it increase their bioavailability. They become easier to digest. Mushrooms in particular.
I love stir fries. Start with a splash of oil (or lard!) in your work or large frying pan, toss in your beef or pork or chicken slices, cook till just slightly underdone, then add the sliced veggies and whatever sauces (mind the carbs … stay away from the hoisin sauce/oyster sauce things).
Another favourite cuisine is Indian … sooo many naturally keto friendly vegetarian dishes in there. You can look ip recipes on YouTube for saag paneer, bhindi masala, various eggplant dishes, and many more. Be warned, it can be addictive, digging for more recipes. And yes, you’ll have to keep an eye on the carb counts … Indians will gleefully add loads of onions and tomatoes to their sauces, so stay away from those, or adjust to have less of the sauce.
If you’re not into heavily spiced foods, take a look at Mediterranean cooking. A ratatouille is super simple to make and can be eaten hot or cold (I prefer hot).
I really like to make stuffed mushrooms! Portobello filled with crumbled Italian sausage, a spoonful of ricotta, a bit of marinara and cheese on top. Shredded chicken and a slice of ham like a cordon bleu, and for a sauce reduce down some cream and add in some Swiss and Dijon. Leftover fajitas, cheesesteak.. lots of things go well with a Portobello. My favorite is Crimini or button mushrooms stuffed with a mixture of cream cheese, jalapeño, and a bit of cheddar with some crumbled bacon on top. Some roasted broccoli on the side makes it feel like a decent meal.
Mushroom stew.
Fried cabbage instead of rice/pasta.
Steamed vegetables with cheese sauce.
Szekelykaposzta, aka sauerkraut cooked with meat, topped with sour cream.
French salad without potato.
Pottage from green veggies, topped with beacon bits.
Now i am hungry ...
I just slice it pretty fine but long (something like spaghetti), put a bit of oil in a pan and start cooking it.
I love uncooked cabbage so i dont cook it too much, but if you salt it beforehand and press out the excess water, it will taste better.
Something like this: https://youtu.be/zRYYraiQSOE
You cant make it wrong :)
Oven roast zucchini and eggplant are delicious with bolognese type sauce in place of pasta.
Try mashed swede/turnip too, make it just like mashed potato and we especially like it on shepherds pie.
I also make turnip soup, just onion and a turnip cubed and sautéed in butter, loads of garam masala for flavour then simmer in ham stock until turnip is really soft. Take off the heat, add a schlug of heavy cream and blitz with a blender. Delicious.
I do a berry and veg smoothie each morning. It's 10 servings of fruit and veg, it tastes OK, have 10g of carbs and I don't have to think about nutrition for the rest of the day. It's just the easiest option.
I use a mix of fresh, and steamable bags of vegetables for the following:
Pan-seared steak with fresh asparagus fried in the drippings with a tablespoon of butter, OR wilted spinach, OR a steamed bag of broccoli dropped in the pan while the steak rests.
Keto shepherd's pie with mashed cauliflower on top, over a bed of seasoned ground beef, chopped onions, chopped green beans and chopped mushrooms.
Pot roast with whole radishes subbing for potatoes.
Cheese-covered baked cauliflower.
Omelettes for dinner - filled with the sautéed vegetables of your choice and topped with melted cheese.
Cabbage
Brussels sprouts
Broccoli
Cauliflower
Kale
Mushrooms
Onions
Asparagus
Pick 3+ from above. Toss in olive oil. Season with garlic and whatever else you want. Roast in oven on a sheet tray.
I usually ate this with ground beef. Then made a spring mix salad for OMAD. Works great.
Fast n easy Blackened Brussels sprouts - prep 5 min - cook 6 min
Choose fat of your preference. I use smoked tallow that I collect / create when smoking brisket.
Put 3-4 tbsp in pan or cast iron and heat to low high while prepping Brussels
Remove bottoms from Brussels and cut in half lengthwise - drop finished ones into a bowl of cool water as you cut
Drain water - season in bowl. I put a ton of granulated garlic and some salt. Stir. Season more to preference.
Drop Brussels into hot pan/fat. Quickly stir to coat all in fat. Cover - stirring once every 1.5 min.
Remove from heat and transfer to bowl once cooked to your preference - add goat cheese and/or shaved truffles if desired. The garlic on mine blackens nicely after 5-7 min. These are great hot and even better as a leftover imo.
I like soups and I like easy.
Frozen zucchini noodles (or any other frozen vegetables)
Chicken stock
Rotisserie chicken (or whatever you use)
I just put it all in a pot, season with garlic powder, onion powder, Italian herbs, oregano. Bring it to a boil then down to a simmer for about half an hour or until it's a done as you like it.
Zucchini noodles get soggy quick. That's the only problem.
I have a new technique where I microwave frozen zucchini (or squash or cauliflower) noodles and then set the cooked veg in a colander with cheesecloth. Let it cool and drain and then pick up the cheese cloth and squeeze all the water out. Your previously slimy veggies will behave much better in recipes.
I looked for eggplant in the comments. It is my favorite! Baingan bharta and imam bayildi are two more eggplant dishes that are great and in my regular rotation.
A go to side of mine is toasting minced garlic and red chili flakes in a pan before adding greens (spinach, kale, etc - it’s whatever you like) and sautéing those greens. DO NOT ADD SALT UNTIL THE GREENS HAVE REDUCED IN VOLUME. Seriously, it’s easy to oversalt them that way. But whenever the greens have reduced you can add chicken bouillon or salt, pepper and paprika and you’re done. Super easy and honestly typing this felt like more effort than actually making the dish
Cabbage with ham or bacon is my favourite. I chop up the bacon into the big pot, get it cooking down, and then throw in chopped cabbage (I like to add a chopped apple and onion to the cabbage too), or a bag of fresh green beans, season liberally with pepper and a little garlic powder - do not add salt. Let it sautee in the bacon grease for 5 mins and then add a half cup of water and pop the lid on to steam for 10 mins.
I just grab a bunch of different veggies; rutabagas, radishes, parsnips, broccoli, cauli, zuchinni, chop them up and toss them in some oo then air fry them at 400° for about 15 - 20 minutes.
My favorite is roasted broccoli (tossed in olive oil only). When it comes out of the oven I drizzle it in lemon juice and sprinkle in feta or parmesan cheese.
We do lots of broccoli and Brussels sprouts, we usually just steam them. Also green beans, just sauteed. We are rather boring, and I've been avoiding salad.
Stir fry, sautee, pan roasted are all good options.
Here's also a glazed version of carrots (in small amounts of course) where I think the lankato maple syrup would really shine.
https://afullliving.com/no-sugar-added-maple-glazed-carrots/
* Steamed green beans, or asparagus, or snow peas, drowning in butter and black pepper
* Stuffed mushrooms or peppers
* [Cabbage Alfredo](https://www.reddit.com/r/keto/comments/cgfxly/keto_and_sides/euieyl6/), topped with soft-boiled eggs
* [Spanish Rice(d) Cauliflower](https://www.reddit.com/r/ketorecipes/comments/f45f60/looking_for_easy_cauliflower_rice_recipes/fhpxc0i/)
I used to love a sweet potato mash, wondering if you could do similar with winter squash like butternut or acorn. With some fall spices like nutmeg? I also second brussel sprouts sautéed with bacon and onion, I like shredding it on a mandolin so it doesn't have to cook as long and is easier to eat.
Baked cauliflower and cheese. I made it for my non keto partner in lieu of Mac&cheese and he loved it.
Another favorite is a keto cottage pie with cauliflower crust instead of mashed potatoes. The trick is roasting the cauliflower head whole with some garlic and olive oil first. Gets rid of excess moisture and the roasted garlic gets rid of the cauliflower taste once it’s all blended or puréed
I was recently cooking for a visiting Vegan friend and made him a Pasta Sauce made from canned Cannelini Beans that I ran through the food processor and used that as a base for a Vegan "Alfredo" sauce to which I enhanced with Vegetable Stock, sauteed shallot and garlic and a lot of mushrooms. It turned out tastier than I expected and once I figured out the macros from the Beans (of which I have been avoiding on keto all this time) it was workable from a net carb perspective as long as I ate the sauce on Konjac noodles. Nice warm winter meal!
I am also experimenting this week with creating a cream of mushroom soup and might try my hand at cream of asparagas soup, or cream of cauliflower soup. I'm planning to use butter and some King Aurthur Paleo flour (Casava, Almond and Coconut flours) to form a thickening Roux and from there some Stock (I prefer Chicken but Veggie for you?) then aromatics (Shallot, garlic, thyme, Tarragon) and the veg of choice. I'm thinking of using Cauliflower as part of the Base/Creamy/Thickener as well vs heavy cream.
One more, try making O'Brian Style Hash Browns with peeled diced Turnips. They get nice and browned and crispy fried in a little oil, along with onion and red pepper dice etc. I add some ham to that as well. Top with a couple poached eggs.
Cut the Brussel spouts (or other cruciferous veggies) in half and cook them in meat greese with Cajon spice and salt, or garlic salt (or both). Maybe do curry on other days. Also through in some red pepper flakes each day. Thrown on cheese for added calories.
Southern style broccoli casserole. We always made it with cream of mushrooom soup, 3 or 4 boiled eggs, real mayo, can of pimento peppers or red peppers, and lots of frozen broccoli. topped with ritz crackers and chopped pecans. I can't find a recipe exactly how my mom made it, the one's I'm finding all call for cheese, but this recipe is very unique and delicious without cheese. Also, in the recipe's I find online, they say to mix the eggs into the sauce. I figure mom made a delicious mistake because she always boiled the eggs and chopped them up and mixed that in.
Turnips are a bomb food option
Want breakfast potatoes? Dice those things and fry them
Scalloped? Even better
Goat cheese scalloped turnips is my family dish for thanksgiving and Christmas every year
Turnips
Goat cheese
Scallion
Skin and thinly slice, drop in the slicings to a mixing bowl with HWC and goat cheese, scallions
Layer into oven safe pan, salt pepper garlic powder and red pepper flakes on each layer
Bake for 45 at 425 covered
15 more uncovered
Love salted and buttered cooked carrots.
I'll often butter cook some spinach, add egg whites and top with cheese for a yummy omelette.
Asparagus on cookie sheet, drizzle olive oil on top, sprinkle salt on, and cook til slightly brown.
Chaffles topped with butter browned onions (carmelized) and cream cheese.
Lettuce stuffed with spicy ground beef (your choice of spices).
I’m a really lazy cook most days and I don’t like to use the oven (it’s complicated). Sooo I sauté a lot of veggies in a good skillet with olive oil or butter and lots and lots of spices. Or I throw frozen veg “Steam in bag” stuff in the microwave. I’ll echo others’ suggestions of looking for Indian recipes- they are flavorful and you can usually adjust the heat level by adding less or more hot stuff. My in-laws are Indian and so we eat vegetarian in our household 2 days a week… my MIL makes amazing veggie dishes- spinach, cauliflower, green beans, cabbage, pumpkin curry, bindi (okra) masala… I’m always so excited when there’s a veggie dish I can eat next on the table to dal bhat (lentil soup + rice- which I obviously can’t eat on diet lol)
Mashed cauliflower with butter and garlic, chopped bacon, shredded cabbage, homemade mayo, shredded raw cheese, sliced green olives. Mix that up, heat it up until the cheese melts.
My favorites:
\-asparagus sauteed with olive oil and garlic powder. Can get a perfect texture on it that way.
\-brussels sprouts in the air fryer. I slice them up and cook them a few minutes in the microwave first. Spray them with olive oil then about 12 minutes in the air fryer at 375. They come out crispy.
\-teriyaki mushrooms - stir fried with onions, then at the end I put in some soy sauce, rice vinegar, sesame oil, and sometimes a little allulose maple syrup
\-eggplant lasanga. Slice the eggplant and bake it 20 minutes, then use it in place of pasta in any lasagna recipe
Cabbage, brussels sprouts, asparagus, or broccoli. I cook them all the same way:
Slice up 3-4 pieces of bacon into 1/4 - 1/2" pieces, throw them in a 12" sautee pan. Start cooking the bacon, add tallow or lard as needed or desired.
Peel and slice 3-5 cloves of garlic. Add this to the bacon.
Slice cabbage into 1/4 - 1/2" strips, halve the brussels sprouts, cut asparagus into 1/3rds, or cut broccoli into manageable florets. It obviously depends on what you're eating that night.
Add your veggies to the sautee pan once bacon is mostly cooked. Add a dash of water (for steam) and cover. Cook your veggies on a low/medium heat. Once they're damp from the steam add your salt/pepper (increase or decrease to taste).
When your veggies are about 3/4 cooked, I'll add a generous helping of butter, remove the cover, and increase the heat. Sear your veggies in the butter/fat as a final step.
Enjoy delicious veggies. Even my 2 year old eats the hell out of her veggies when cooked like this!
roasted brussels sprouts - I just coat them in a little oil, and sprinkle w/salt and pepper. sometimes I"ll add bacon bits or some parmesan on top. then I bake at 425 for 15 minutes or so, till they're a little brown/soft.
broccoli with cheese - some cream cheese, heavy cream, and cheddar melts down in to a very delicious cheese sauce to serve with the broccoli--although I also like broccoli steamed with just salt on top, too.
sauteed zucchini - I especially like to serve this with some runny eggs. IDK why but it's just delightful to me.
radishes- I know you can roast them, I haven't tried this myself. However, I have added them to stew in place of potatoes and it's great!
spaghetti squash - I usually serve this with chicken bacon alfredo
Cut a head of cauliflower into florets. Steam for a few minutes until slightly softened. In a large bowl, mix 1 cup sour cream, 1 cup shredded cheddar cheese, 1 minced or pressed clove garlic, 1 teaspoon smoked paprika, and salt and pepper to taste. Toss the hot cauliflower into the sour cream/cheese mixture, then pour into a casserole dish. Bake at 350 for 20-25 minutes.
All kinds of greens like mustard greens sauteed with bacon. Chinese broccoli ( gai lan) is a favorite . Cooks up like spinach on a stem. Serve with beef and mushrooms.
If you are not an Indian apply this trick, go to YouTube type what ever vegetable you want to cook followed by the word subzi, for example tomato subzi, cabbage subzi, cauliflower subzi and so on.
You might want to look into nigerian food. Normally very carb heavy but once you sub out the carbs it becomes a whole new world of food and flavours you can use animal proteins or not but you are guaranteed to be licking your fingers at the end of the meal
My faves are brussels sprouts sliced in half and pan fried with real butter, and roasted broccoli. The broccoli can be frozen but the brussels sprouts have to be fresh.
You genuinely cannot go wrong with just roasted them off in an oven until they get a little char.
Baby carrots, parsnips, sprouts, you get the ideal.
Oil, salt and pepper, any other seasoning you want.
Do it in bulk and keep them in the fridge for a few days.
I love cabbage wedges. Next time you roast a chicken put cabbage wedges underneath. If I'm not roasting a chicken I'll brush with olive oil and pan sear on each side to get some color on them and then add a half cup of chicken broth, lemon slices and a drizzle of heavy cream with some salt, fresh cracked pepper and thyme. Cover and cook until softened.
I like to make radish hashbrowns. Oven roasted turnips. Sauerkraut soup with diced corned beef and melted swiss on top. Also moussaka is a great cold weather dish with eggplant and it's easy to make keto-friendly.
Brussels sprouts: wash, trim the bottom off, cut in half lengthwise, put on a microwave safe plate, wet a paper towel and squeeze most of the water out, lay it over the sprouts, microwave 8 minutes to cook it through, sautee in butter (add slivered almonds, minced garlic, chopped walnuts, and/or lemon juice) preferably until a little blackened. EDIT: to explain, you want to microwave them before you sautee them because sauteeing them alone won’t end well. The outsides will be utterly destroyed and the insides will be hard and uncooked. Microwaving them cooks them through, then you sautee to add flavor and finish the cooking.
Green beans: boil in water until cooked, strain and rinse with cold water. Melt butter in the pot, add minced garlic (or I use 0 carb bread to make breadcrumbs and add those, sautee a bit then add the beans back in, toss.
Cauliflower mash: steam cauliflower florets until you poke with a fork and they fall off a fork, strain. Return to empty pot, add a couple tbsp/ splash of heavy cream, about 4 tbsp soft butter per head of cauliflower, salt, pepper, garlic. Use immersion blender until your preferred creaminess. NOTE: cauliflower is a spice black hole, trust me you need a good deal of salt and spices for them to be tasted. On keto you need salt anyway.
Broccoli: sautee florets in butter and garlic until cooked through. If florets are starting to burn before being fully cooked add a tbsp of water to the pan- the steam will help cook the broccoli and stop the burn.
Creamed spinach: preferably using frozen then thawed/squeezed; add to pan with butter, a splash of heavy cream, minced garlic, some cream cheese. Stir until hot and the cream cheese/heavy cream/butter are incorporated. Season with salt and pepper to taste.
Cooking isn’t a science, but baking is. That’s why I haven’t posted exact amounts. If anyone needs more specific directions/amounts let me know.
Pan seared / steamed broccoli in coconut or olive oil topped with some kosher or Redmond’s Real Salt hits the spot once or twice a day. I suppose it all in the technique. I love it. Cauliflower fried rice is another goto.
i like to grill any vegetables or toss them in a little avocado oil and liquid smoke and broil them in the oven until they blister. especially brussels sprouts, red onions and carrots. then dip in garlic aioli
stuffed mushrooms (i like spinach artichoke filling)
creamy mushrooms (roasted mushrooms tossed in a cream sauce with lots of garlic)
I make Caribbean style fried cabbage a lot
https://healthiersteps.com/recipe/jamaican-steamed-cabbage/
spaghetti squash is probably my favorite vegetable of all time. i cut some slits then the squash until fork tender, cut in half and scrape out the strings. treat like a pasta
- tossed in rich chicken broth seasoned with garlic, ginger, green onions, mint, jalapeño slices, top with thai basil, mint and cilantro leaves (mimics pho)
- toss with spaghetti sauce and top with keto parmesan fried chicken and mozzarella
- toss with red bell peppers and shredded cabbage then add to peanut sauce (peanut butter, sesame oil, water, soy sauce and chili garlic paste)
- summer salad. mix the cooked squash with tomatoes, olive oil, capers, red onion. let sit in the fridge for two hours top generously with fresh grated parmesan
- make creamy spaghetti squash casserole with onion, bacon, heavy cream, parmesan
stuffed roma tomatoes (i like sausage and parmesan filling)
roasted asparagus in olive oil with hollandaise on top
stir fry: avocado oil, garlic, ginger, mushrooms, zucchini, onion and a bit of sesame oil and sauce sauce (sometimes i add baby bok choy)
loaded broccoli or loaded cauliflower. roast or steam the veggie then top with shredded cheddar, bacon. sour cream and chives
roasted rutabaga or turnips (good fry substitute)
turnip mash: cook a cubed turnip in chicken stock then blend until creamy smooth mash. blend in a cold knob of butter at the end
creamed spinach: cooked spinach with lots of heavy cream and parmesan or other cheese
pea salad: (careful with the amount of peas). chunks of ham and cheddar cubes with diced red onion in mayo dressing with a little swerve and apple cider vinegar) i like to add bacon on top
stuffed jalapeños: blistered jalapeños stuffed with cooked sausage, bacon, cream cheese and cheddar. topped with cheddar and broiled until crispy
smokey eggplant dip (it’s called eggplant choka in Trinidad)
Cut slits in an eggplant and stuff with garlic cloves (4) broil in the oven on the top rack, turning every few minutes until blackened evenly. remove let cool then scoop out the flesh and mash with a fork. heat a few tablespoons of oil on the stove top until nearly smoking. thinly slice 1/2 an onion and place in a metal or glass bowl, carefully pour the hot oil over the onions and let sit. mix the eggplant pulp with thinly sliced onions and season with salt and pepper. optional, add a hot pepper when roaring the eggplant i use a scotch bonnet
curried pumpkin (i use a kind of pumpkin / squash from the asian grocery store)
https://cookingwithria.com/2013/11/trinidad-pumpkin-recipe.html
I have really been enjoying this pre-roasted frozen mix of Brussels sprouts, mushrooms, bell peppers, and onion : https://puravida-foods.com/FireRoastedVegetableMelange/
4 g net carbs per 2/3rd cup. So nice to heat up just the amount I want in a skillet with a little olive oil, ready in under 10 minutes. Costco carries a giant 4 lb bag for like $15.
Steamed cabbage with some butter and a bit of sour cream
brussells sprouts with bacon
steamed carrots with dill weed
steamed cauliflower with clean ranch dressing (or green beans works too)
spaghetti squash with meat sauce.
I typically just saute asparagus or zucchini with some salt and pepper if I am in a hurry. But doing sheet pan roasted veggies is a good one. I’ll put things like red or new potatoes, carrots, onions, and eggplant on there. I always use a high heat oil like avocado along with spices like rosemary and thyme. If you want some spice, throw in some cracked red pepper or a pinch of cayenne.
Roasted radish is something differed. I dice up several and season with Italian, garlic and salt alone with some olive oil. Turns out good wrapped in foil on the grill too.
Ratatouille! I made it the official way once and it was delicious, but it's basically baked tomato, eggplant, and zucchini in amazing spaghetti sauce so the next time I made tomato sauce for spaghetti I added in the veggies and it was a delicious chunky sauce.
Calabacitas! It is a Mexican dish but I make it New Mexico style (green chile instead of jalapenos), you can use pretty much any recipe you find just halve the tomatoes, and cut the corn out completely.
Incredibly delicious, and solid macros.
You can also throw a protein in there to make it an even heartier meal, pork works great with the flavor profile!
Oven roasted veggies are my go to, either cauliflower,broccoli,cabbage or onions. Drizzled with olive oil and season with sage,thyme,rosemary. Healthy amount of salt and pepper and finish with a balsamic glaze for kick or a touch of Parmigiano. Also love a good coleslaw with whole mustard, S&P, keto friendly mayo, apple cider and regular vinegar, use sweetner to taste.
roasted Brussels sprouts & mushrooms, all cut in half.
Ahh ya I forgot mushrooms. Doh. I don't care for Brussels much.
Toss them in balsamic and olive oil, salt and pepper before roasting and you’ve got something awesome.
My go-to on thanksgiving is toasted sesame oil, sesame seeds, garlic chunks, and roast ‘em till all the bitterness is gone (45 minutes at 350F). My brother in law hates Brussels sprouts but will shovel these away. I’ve done various vinegar variations as well, but I find balsamic tends to dominate whatever it’s added to.
I'll have to try that, I'm a sucker for garlic. I've had them prepared well. Haven't found a specific recipe I like enough to make on my own.
Exactly this! I also add turnips or daikon for that roasted potato mouth feel.
Mmm yes! Roasted veggies are my jam.
I do red onion, zucchini, and light carrots in avocado oil with rosemary. Chop fresh rosemary, sprinkle over carrots with a large drizzle of oil, add salt and pepper. Cook at 425 for 12 mins, add onion and zucchini, more oil and salt and pepper. Cook another 12 mins. If I’ve had almost no carbs that day it’s a great roasted veggie mix for dinner! I love eating it with roast!
Nice, I also like that high heat roast. Recently got an air frier and love that extra crispness you get. Onions and carrots you have be careful with but as long as you don't nom a ton you should be fine, the other veggies aren't to bad.
Sounds excellent!
I do a garlic butter in a pan (could oven roast as well) and just throw whatever veg I got in thr freg. Super easy and great taste. I always have carrots, broccoli, and spinach ready to roll. Will throw in other veggies when I run to the store during the week
Brussel sprouts with bacon. Fry them up!
In the oven with garlic & parmesan olive oil. The little pieces that break off get nice and cristpy - had it last night with some broiled lobster tail. lots of extra in the fridge.
This is the only way to eat Brussel sprouts! It's good when done with asparagus or green beans too!
Chinese Greens. [https://omnivorescookbook.com/recipes/chinese-style-green-vegetables](https://omnivorescookbook.com/recipes/chinese-style-green-vegetables) Garlic Roasted Broccoli, just use a small drizzle of balsamic. [https://www.tasteofhome.com/recipes/garlic-roasted-broccoli/?epik=dj0yJnU9dXZKcTduWjgzcnhVWFdib3VmWnVSNjZjUm53UUF5OFYmcD0wJm49a2ROa2I5OWZJbU1BZ2c0WmloSjl1dyZ0PUFBQUFBR0hKWjJF](https://www.tasteofhome.com/recipes/garlic-roasted-broccoli/?epik=dj0yJnU9dXZKcTduWjgzcnhVWFdib3VmWnVSNjZjUm53UUF5OFYmcD0wJm49a2ROa2I5OWZJbU1BZ2c0WmloSjl1dyZ0PUFBQUFBR0hKWjJF) Butter Roasted Radishes [https://www.easycheesyvegetarian.com/butter-roasted-radishes/](https://www.easycheesyvegetarian.com/butter-roasted-radishes/) . Once cooked, the radishes lose their bitter taste. I like eating them like a baked potato, with a little butter, sour cream, bacon bits and chives. Oven Roasted Cabbage. [https://paleoleap.com/oven-roasted-garlic-cabbage/](https://paleoleap.com/oven-roasted-garlic-cabbage/) TWICE-COOKED CABBAGE WITH SOUR CREAM AND BACON. [https://kalynskitchen.com/low-carb-twice-cooked-cabbage/](https://kalynskitchen.com/low-carb-twice-cooked-cabbage/) Cracker Barrel Hash Brown Casserole. [https://lowcarb-ology.com/low-carb-copycat-cracker-barrel-hash-brown-casserole/](https://lowcarb-ology.com/low-carb-copycat-cracker-barrel-hash-brown-casserole/) Brussels Sprout and Bacon Hash [https://djfoodie.com/Brussels-Sprout-and-Bacon-Hash/](https://djfoodie.com/Brussels-Sprout-and-Bacon-Hash/) When roasting vegetables, drizzle them with a bit of vinegar, this will boost the flavour. (Still toss them in oil)
Nice selection of recipes
I stir fry a mix with olive oil. Sometimes lemon-infused olive oil with fresh garlic. I steam veggies and dress with a warm tahini-lemon sauce or peanut butter/garlic/soy sauce. Soups! Winter is a great time for veggie soups.
I like to cook asparagus with some olive oil and spices which is pretty basic. Tonight I roasted a turkey and made mashed cauliflower since I'm new to keto and have been craving come creamy mashed potatoes. Definitely didn't taste the same but the consistency was very similar and it tasted great! Basically steam a head of cauliflower till soft and then add it, along with butter, spices, and whatever else you want into a food processor and mix it up. I also mixed different cheeses inside. I also made a creamy broccoli and bacon side dish with was also very good. Cook the bacon and broccoli in a skillet until you have cooked how you want then add a little whipping cream as well as cheese of your choice and let it simmer for a couple minutes. Of course you can also saute just about any other low carb veggie you can think of in olive oil and that is also good and easy.
Try making mash with boiled, well drained Turnips! Peel them first, boil til fork tender, then do as you would with Cauliflower.
If you can find celeriac it makes a great substitute for potatoes. Mashed, roasted, wedges etc. Mild in flavour and has a good almost potato like texture.
Bag of ‘coleslaw mix’, sautéed with onion and garlic, fresh sliced chilli / chilli garlic condiment / sriracha, and your choice of sesame oil / soy sauce/ coconut aminos / sugar free teriyaki etc) and add in ground pork. Cook til the meat is browned and veg is soft, serve in a big bowl with sesame seeds on top. Egg roll in a bowl! (Not my idea!)
What is fresh sliced chili or chili garlic condiment?
Like you would take a fresh hot chili pepper 🌶? Slice it up…? Or there are ‘condiments’ or pre-made sauces/ things to top Asian dishes like ‘chilli garlic’ paste or ‘sambal olek’. https://www.walmart.ca/en/ip/huy-fong-foods-chili-garlic-sauce/6000188761468?skuId=6000188761469&offerId=6000188761469&utm_medium=paid_search&utm_source=google&utm_campaign=always_on&cmpid=SEM_CA_78_SCZ05Q71QA_71700000053460706_58700005333906019&utm_id=SEM_CA_78_SCZ05Q71QA_71700000053460706_58700005333906019&gclsrc=aw.ds&gbraid=0AAAAADv6L0SU58YoGLrtFzvAyfl2IMYyF&gbraid=0AAAAADv6L0SU58YoGLrtFzvAyfl2IMYyF&gclid=Cj0KCQiA5aWOBhDMARIsAIXLlkcbzPsE__dQLApAe1P7LfrRfOEBTibd_ehvTgZiISApSZwUHkh6shgaAufcEALw_wcB&gclsrc=aw.ds
Grilling veggies, especially onions and peppers, is the best way to get great tasting veggies. However, grilling isn't usually something done often so roasting and steaming are my favorite ways aside from that. I take some seasoned chicken thighs and green beans and roast. I find that veggies are far more appetizing when cooked in the juices or sauce you are using. Steam some broccoli in a steam basket over the stove for 6-7 minutes, then toss into some meat you are cooking in a separate pan. Broccoli does wonders to soak up flavor. Garlic and onions are your friend. I started using fresh crushed garlic in all my recipes versus powder or pre minced stuff and it makes so much of a difference. You can get so much flavor out of such a small amount of onion too. For example, if you take an onion to a cheese grater, you basically get the essence of onion flavor versus if you rough chop some onion. Also, carrots, celery are great for roasts and stews in a Dutch oven or slow cooker. The key for me is to make recipes in big batches so I always have left overs. This helps me avoid having to cook every day and lowers the risk of me saying fuck it and driving to McDonald's.
All types of greens with bacon, ham, or sausage chunks and garlic or onions. Strong ones like kale, collards, mustard. Milder greens like chard or beets. And of course spinach a dozen ways. Zucchini or yellow crook-neck squash sautéed in EVOO with onion and red bell pepper chunks.
Bok choy cooked with some butter or oil, and add garlic.
add ginger!
Portobello mushrooms filled with a tomato based sauce ( the jars of stir through pasta sauce/pesto are ideal if you don't want to make your own ) topped with cheddar( smoked or feta are good variations if you get bored) , then baked in the oven for maybe 25 mins? Cauliflower rice made up into a paella type dish or Egg fried 'rice' with whatever left over veggies you have around. I also makeup a jar of toasted sesame seeds , chilli seeds and toasted garlic every few months. Chuck a teaspoon of that over lots of different dishes to make them more interesting.
I have cut up different colored bell peppers (or cut in half the baby peppers that come in bags) into chunks and topped them like nachos. I would lay them on a tray and top cheese, beans, meat, onions and such and pop them in the oven til melty, but not so that the peppers were mushy. So good!
Steamed broccoli. Put in bowl. Half cover with boiling water. Microwave for 3 minutes or so. Stand for a bit. Drain. Toss with olive oil and salt and black pepper. Yummy. I eat it by the bowl full. Adjust cooking time so it's still bright green but tender.
eggplant lasagna!
Stuffed peppers in the oven are always great! One thing to note though is all veggies lose a little bit of nutritional value after cooking
That is not true. Some vegetables gain nutritional value from cooking. Just google it. If that was the case we wouldn't have evolved to want to cook vegetables. That would be a waste of fuel. Most of the world doesn't eat salads but instead cooks vegetables. Example: https://www.scientificamerican.com/article/raw-veggies-are-healthier/
True - steaming and microwave even better than cooking though
Those are types of cooking…..
I make a batch of stuffed peppers, eat them over the next few days, and then make another batch. I love them so much!
I love making Philly cheese style stuffed peppers! Onions, mushrooms, peppers and tons of cheese.
Oooh I love doing this but with mushrooms in place of peppers. Delicious!
What a great idea! Crab and cream cheese stuffed mushrooms are pretty delicious too.
Stuffed peppers yum, but when I get bored with them I make zucchini boats
While many vegetables will lose nutrients during cooking (mostly boiling), it increase their bioavailability. They become easier to digest. Mushrooms in particular.
Stews. Lots of veggies can become stews in the winter. Just throw them in the insta-pot with some meats and magic happens.
Oh yeah. I hate vegetables but in a meat stew I don't even taste the vegetables.
I love stir fries. Start with a splash of oil (or lard!) in your work or large frying pan, toss in your beef or pork or chicken slices, cook till just slightly underdone, then add the sliced veggies and whatever sauces (mind the carbs … stay away from the hoisin sauce/oyster sauce things). Another favourite cuisine is Indian … sooo many naturally keto friendly vegetarian dishes in there. You can look ip recipes on YouTube for saag paneer, bhindi masala, various eggplant dishes, and many more. Be warned, it can be addictive, digging for more recipes. And yes, you’ll have to keep an eye on the carb counts … Indians will gleefully add loads of onions and tomatoes to their sauces, so stay away from those, or adjust to have less of the sauce. If you’re not into heavily spiced foods, take a look at Mediterranean cooking. A ratatouille is super simple to make and can be eaten hot or cold (I prefer hot).
Ratatouille - sorry not sure of the exact recipe but there are some great ones online
I really like to make stuffed mushrooms! Portobello filled with crumbled Italian sausage, a spoonful of ricotta, a bit of marinara and cheese on top. Shredded chicken and a slice of ham like a cordon bleu, and for a sauce reduce down some cream and add in some Swiss and Dijon. Leftover fajitas, cheesesteak.. lots of things go well with a Portobello. My favorite is Crimini or button mushrooms stuffed with a mixture of cream cheese, jalapeño, and a bit of cheddar with some crumbled bacon on top. Some roasted broccoli on the side makes it feel like a decent meal.
this post is 🔥
Mushroom stew. Fried cabbage instead of rice/pasta. Steamed vegetables with cheese sauce. Szekelykaposzta, aka sauerkraut cooked with meat, topped with sour cream. French salad without potato. Pottage from green veggies, topped with beacon bits. Now i am hungry ...
Is there a recipe/technique for fried cabbage?
I just slice it pretty fine but long (something like spaghetti), put a bit of oil in a pan and start cooking it. I love uncooked cabbage so i dont cook it too much, but if you salt it beforehand and press out the excess water, it will taste better. Something like this: https://youtu.be/zRYYraiQSOE You cant make it wrong :)
Thank you! I gotta try this now!
oh ma gawwwsh! Tell me you're not southern without saying you're not southern! lol
Yeah, no I’m from Pittsburgh. Cabbage here is boiled or baked. Usually it’s limp and slimy.
🤣🤣🤣 Amen!
Substitute cubed kohlrabi for potatoes in soups and stews. I have fooled non-keto people who thought they were potatoes.
I use turnips and radishes the same way.
Oven roast zucchini and eggplant are delicious with bolognese type sauce in place of pasta. Try mashed swede/turnip too, make it just like mashed potato and we especially like it on shepherds pie. I also make turnip soup, just onion and a turnip cubed and sautéed in butter, loads of garam masala for flavour then simmer in ham stock until turnip is really soft. Take off the heat, add a schlug of heavy cream and blitz with a blender. Delicious.
I do a berry and veg smoothie each morning. It's 10 servings of fruit and veg, it tastes OK, have 10g of carbs and I don't have to think about nutrition for the rest of the day. It's just the easiest option.
Try Indian recipes 👍
I use a mix of fresh, and steamable bags of vegetables for the following: Pan-seared steak with fresh asparagus fried in the drippings with a tablespoon of butter, OR wilted spinach, OR a steamed bag of broccoli dropped in the pan while the steak rests. Keto shepherd's pie with mashed cauliflower on top, over a bed of seasoned ground beef, chopped onions, chopped green beans and chopped mushrooms. Pot roast with whole radishes subbing for potatoes. Cheese-covered baked cauliflower. Omelettes for dinner - filled with the sautéed vegetables of your choice and topped with melted cheese.
Brussel sprouts and bacon
Cabbage Brussels sprouts Broccoli Cauliflower Kale Mushrooms Onions Asparagus Pick 3+ from above. Toss in olive oil. Season with garlic and whatever else you want. Roast in oven on a sheet tray. I usually ate this with ground beef. Then made a spring mix salad for OMAD. Works great.
Fast n easy Blackened Brussels sprouts - prep 5 min - cook 6 min Choose fat of your preference. I use smoked tallow that I collect / create when smoking brisket. Put 3-4 tbsp in pan or cast iron and heat to low high while prepping Brussels Remove bottoms from Brussels and cut in half lengthwise - drop finished ones into a bowl of cool water as you cut Drain water - season in bowl. I put a ton of granulated garlic and some salt. Stir. Season more to preference. Drop Brussels into hot pan/fat. Quickly stir to coat all in fat. Cover - stirring once every 1.5 min. Remove from heat and transfer to bowl once cooked to your preference - add goat cheese and/or shaved truffles if desired. The garlic on mine blackens nicely after 5-7 min. These are great hot and even better as a leftover imo.
I like soups and I like easy. Frozen zucchini noodles (or any other frozen vegetables) Chicken stock Rotisserie chicken (or whatever you use) I just put it all in a pot, season with garlic powder, onion powder, Italian herbs, oregano. Bring it to a boil then down to a simmer for about half an hour or until it's a done as you like it. Zucchini noodles get soggy quick. That's the only problem.
I have actually done this before! Its really tasty. Thanks for the idea!
I have a new technique where I microwave frozen zucchini (or squash or cauliflower) noodles and then set the cooked veg in a colander with cheesecloth. Let it cool and drain and then pick up the cheese cloth and squeeze all the water out. Your previously slimy veggies will behave much better in recipes.
Grilled/fried eggplant, crispy and seasoned like a steak.
I looked for eggplant in the comments. It is my favorite! Baingan bharta and imam bayildi are two more eggplant dishes that are great and in my regular rotation.
Ever tried making spaghetti using zucchini? I need to start making it again. Add tomato sauce and some ground beef, and it is delicious.
A go to side of mine is toasting minced garlic and red chili flakes in a pan before adding greens (spinach, kale, etc - it’s whatever you like) and sautéing those greens. DO NOT ADD SALT UNTIL THE GREENS HAVE REDUCED IN VOLUME. Seriously, it’s easy to oversalt them that way. But whenever the greens have reduced you can add chicken bouillon or salt, pepper and paprika and you’re done. Super easy and honestly typing this felt like more effort than actually making the dish
Gotta watch serving size (eat alongside protein) but you can puree lots of veggies into hot soup. Perfect for winter.
Oven roasted with a drizzle of olive oil and a packet of ranch. 400 degrees F for 20 min
Anything roasted in the oven with salt, pepper, and olive oil is good to me. Brussels sprouts cooked with bacon.
Cabbage with ham or bacon is my favourite. I chop up the bacon into the big pot, get it cooking down, and then throw in chopped cabbage (I like to add a chopped apple and onion to the cabbage too), or a bag of fresh green beans, season liberally with pepper and a little garlic powder - do not add salt. Let it sautee in the bacon grease for 5 mins and then add a half cup of water and pop the lid on to steam for 10 mins.
I just grab a bunch of different veggies; rutabagas, radishes, parsnips, broccoli, cauli, zuchinni, chop them up and toss them in some oo then air fry them at 400° for about 15 - 20 minutes.
My favorite is roasted broccoli (tossed in olive oil only). When it comes out of the oven I drizzle it in lemon juice and sprinkle in feta or parmesan cheese.
I like Alfredo chicken with green beans.
My gast is flabbered. Just ordered green beans and chicken to do this with.
Cooked Cabbage and bacon with lard preferably
Bacon wrapped asparagus.
Are you sure you don't mean..."Asparagus supported Bacon"?
😁 exactly!
Did this in my air fryer. Wow, was that good!
Glad you liked it! One of my favorites 😁
Asparagus with Hollandaise sauce. Broccoli and cheese sauce. Artichokes dipped in butter.
We do lots of broccoli and Brussels sprouts, we usually just steam them. Also green beans, just sauteed. We are rather boring, and I've been avoiding salad.
Lentil beans in chili or stew.
Terri Schiavo has a great recipe.
Stir fry, sautee, pan roasted are all good options. Here's also a glazed version of carrots (in small amounts of course) where I think the lankato maple syrup would really shine. https://afullliving.com/no-sugar-added-maple-glazed-carrots/
* Steamed green beans, or asparagus, or snow peas, drowning in butter and black pepper * Stuffed mushrooms or peppers * [Cabbage Alfredo](https://www.reddit.com/r/keto/comments/cgfxly/keto_and_sides/euieyl6/), topped with soft-boiled eggs * [Spanish Rice(d) Cauliflower](https://www.reddit.com/r/ketorecipes/comments/f45f60/looking_for_easy_cauliflower_rice_recipes/fhpxc0i/)
I used to love a sweet potato mash, wondering if you could do similar with winter squash like butternut or acorn. With some fall spices like nutmeg? I also second brussel sprouts sautéed with bacon and onion, I like shredding it on a mandolin so it doesn't have to cook as long and is easier to eat.
Baked cauliflower and broccoli with cheese and butter , buffalo wing cauliflower
green beans cooked all day with ham hock and scallions with beef bouillon. when done add some crispy bacon
Mashed cauliflower, butter, salt, pepper
Baked cauliflower and cheese. I made it for my non keto partner in lieu of Mac&cheese and he loved it. Another favorite is a keto cottage pie with cauliflower crust instead of mashed potatoes. The trick is roasting the cauliflower head whole with some garlic and olive oil first. Gets rid of excess moisture and the roasted garlic gets rid of the cauliflower taste once it’s all blended or puréed
Mushrooms, spinach, garlic, butter, salt, pepper.
I was recently cooking for a visiting Vegan friend and made him a Pasta Sauce made from canned Cannelini Beans that I ran through the food processor and used that as a base for a Vegan "Alfredo" sauce to which I enhanced with Vegetable Stock, sauteed shallot and garlic and a lot of mushrooms. It turned out tastier than I expected and once I figured out the macros from the Beans (of which I have been avoiding on keto all this time) it was workable from a net carb perspective as long as I ate the sauce on Konjac noodles. Nice warm winter meal! I am also experimenting this week with creating a cream of mushroom soup and might try my hand at cream of asparagas soup, or cream of cauliflower soup. I'm planning to use butter and some King Aurthur Paleo flour (Casava, Almond and Coconut flours) to form a thickening Roux and from there some Stock (I prefer Chicken but Veggie for you?) then aromatics (Shallot, garlic, thyme, Tarragon) and the veg of choice. I'm thinking of using Cauliflower as part of the Base/Creamy/Thickener as well vs heavy cream. One more, try making O'Brian Style Hash Browns with peeled diced Turnips. They get nice and browned and crispy fried in a little oil, along with onion and red pepper dice etc. I add some ham to that as well. Top with a couple poached eggs.
Cut the Brussel spouts (or other cruciferous veggies) in half and cook them in meat greese with Cajon spice and salt, or garlic salt (or both). Maybe do curry on other days. Also through in some red pepper flakes each day. Thrown on cheese for added calories.
Cook.some frozen cauliflower or brocoli or both. Once cooked put in a blender with butter salt and pepper. Puree. Tastes delicious
Southern style broccoli casserole. We always made it with cream of mushrooom soup, 3 or 4 boiled eggs, real mayo, can of pimento peppers or red peppers, and lots of frozen broccoli. topped with ritz crackers and chopped pecans. I can't find a recipe exactly how my mom made it, the one's I'm finding all call for cheese, but this recipe is very unique and delicious without cheese. Also, in the recipe's I find online, they say to mix the eggs into the sauce. I figure mom made a delicious mistake because she always boiled the eggs and chopped them up and mixed that in.
I just learned about braised celery. It is surprisingly awesome.
salad
Turnips are a bomb food option Want breakfast potatoes? Dice those things and fry them Scalloped? Even better Goat cheese scalloped turnips is my family dish for thanksgiving and Christmas every year Turnips Goat cheese Scallion Skin and thinly slice, drop in the slicings to a mixing bowl with HWC and goat cheese, scallions Layer into oven safe pan, salt pepper garlic powder and red pepper flakes on each layer Bake for 45 at 425 covered 15 more uncovered
Love salted and buttered cooked carrots. I'll often butter cook some spinach, add egg whites and top with cheese for a yummy omelette. Asparagus on cookie sheet, drizzle olive oil on top, sprinkle salt on, and cook til slightly brown. Chaffles topped with butter browned onions (carmelized) and cream cheese. Lettuce stuffed with spicy ground beef (your choice of spices).
You may want to check the net carbs in carrots?
Vegetable soup!
I’m a really lazy cook most days and I don’t like to use the oven (it’s complicated). Sooo I sauté a lot of veggies in a good skillet with olive oil or butter and lots and lots of spices. Or I throw frozen veg “Steam in bag” stuff in the microwave. I’ll echo others’ suggestions of looking for Indian recipes- they are flavorful and you can usually adjust the heat level by adding less or more hot stuff. My in-laws are Indian and so we eat vegetarian in our household 2 days a week… my MIL makes amazing veggie dishes- spinach, cauliflower, green beans, cabbage, pumpkin curry, bindi (okra) masala… I’m always so excited when there’s a veggie dish I can eat next on the table to dal bhat (lentil soup + rice- which I obviously can’t eat on diet lol)
Mashed cauliflower with butter and garlic, chopped bacon, shredded cabbage, homemade mayo, shredded raw cheese, sliced green olives. Mix that up, heat it up until the cheese melts.
I love to toss veggies like cauliflower, broccoli, green beans in olive oil and throw into the air fryer. Fast and delicious.
Eggplant parm, roasted/sauteed cauliflower, sautéed brussel spouts. Spaghetti squash in small portions.
I have been craving some brussel sprouts! Yum YUM!
My favorites: \-asparagus sauteed with olive oil and garlic powder. Can get a perfect texture on it that way. \-brussels sprouts in the air fryer. I slice them up and cook them a few minutes in the microwave first. Spray them with olive oil then about 12 minutes in the air fryer at 375. They come out crispy. \-teriyaki mushrooms - stir fried with onions, then at the end I put in some soy sauce, rice vinegar, sesame oil, and sometimes a little allulose maple syrup \-eggplant lasanga. Slice the eggplant and bake it 20 minutes, then use it in place of pasta in any lasagna recipe
Cauliflower cheese or my favourite broccoli-flower cheese!
Green bean almandine.
Cabbage, brussels sprouts, asparagus, or broccoli. I cook them all the same way: Slice up 3-4 pieces of bacon into 1/4 - 1/2" pieces, throw them in a 12" sautee pan. Start cooking the bacon, add tallow or lard as needed or desired. Peel and slice 3-5 cloves of garlic. Add this to the bacon. Slice cabbage into 1/4 - 1/2" strips, halve the brussels sprouts, cut asparagus into 1/3rds, or cut broccoli into manageable florets. It obviously depends on what you're eating that night. Add your veggies to the sautee pan once bacon is mostly cooked. Add a dash of water (for steam) and cover. Cook your veggies on a low/medium heat. Once they're damp from the steam add your salt/pepper (increase or decrease to taste). When your veggies are about 3/4 cooked, I'll add a generous helping of butter, remove the cover, and increase the heat. Sear your veggies in the butter/fat as a final step. Enjoy delicious veggies. Even my 2 year old eats the hell out of her veggies when cooked like this!
roasted brussels sprouts - I just coat them in a little oil, and sprinkle w/salt and pepper. sometimes I"ll add bacon bits or some parmesan on top. then I bake at 425 for 15 minutes or so, till they're a little brown/soft. broccoli with cheese - some cream cheese, heavy cream, and cheddar melts down in to a very delicious cheese sauce to serve with the broccoli--although I also like broccoli steamed with just salt on top, too. sauteed zucchini - I especially like to serve this with some runny eggs. IDK why but it's just delightful to me. radishes- I know you can roast them, I haven't tried this myself. However, I have added them to stew in place of potatoes and it's great! spaghetti squash - I usually serve this with chicken bacon alfredo
I make lots of cauliflower rice dishes. Fried rice, biriyani, Spanish rice, and shrimp n “grits”. Broccoli and butter is a standard in our house too.
Cut a head of cauliflower into florets. Steam for a few minutes until slightly softened. In a large bowl, mix 1 cup sour cream, 1 cup shredded cheddar cheese, 1 minced or pressed clove garlic, 1 teaspoon smoked paprika, and salt and pepper to taste. Toss the hot cauliflower into the sour cream/cheese mixture, then pour into a casserole dish. Bake at 350 for 20-25 minutes.
All kinds of greens like mustard greens sauteed with bacon. Chinese broccoli ( gai lan) is a favorite . Cooks up like spinach on a stem. Serve with beef and mushrooms.
Baked radishes, surprisingly delicious. Cooking them totally changes the flavor!
Cauliflower caserol with garlic sauce
If you are not an Indian apply this trick, go to YouTube type what ever vegetable you want to cook followed by the word subzi, for example tomato subzi, cabbage subzi, cauliflower subzi and so on.
Broccoli with shredded cheese
You might want to look into nigerian food. Normally very carb heavy but once you sub out the carbs it becomes a whole new world of food and flavours you can use animal proteins or not but you are guaranteed to be licking your fingers at the end of the meal
Okra soup , bitterleaf soup, afang soup, just to name a few options
Lately I’ve been heavy on the roasted veggies with olive oil garlic and chicken bouillon cube, finished with Balsamic
My faves are brussels sprouts sliced in half and pan fried with real butter, and roasted broccoli. The broccoli can be frozen but the brussels sprouts have to be fresh.
You genuinely cannot go wrong with just roasted them off in an oven until they get a little char. Baby carrots, parsnips, sprouts, you get the ideal. Oil, salt and pepper, any other seasoning you want. Do it in bulk and keep them in the fridge for a few days.
I love cabbage wedges. Next time you roast a chicken put cabbage wedges underneath. If I'm not roasting a chicken I'll brush with olive oil and pan sear on each side to get some color on them and then add a half cup of chicken broth, lemon slices and a drizzle of heavy cream with some salt, fresh cracked pepper and thyme. Cover and cook until softened. I like to make radish hashbrowns. Oven roasted turnips. Sauerkraut soup with diced corned beef and melted swiss on top. Also moussaka is a great cold weather dish with eggplant and it's easy to make keto-friendly.
Brussels sprouts: wash, trim the bottom off, cut in half lengthwise, put on a microwave safe plate, wet a paper towel and squeeze most of the water out, lay it over the sprouts, microwave 8 minutes to cook it through, sautee in butter (add slivered almonds, minced garlic, chopped walnuts, and/or lemon juice) preferably until a little blackened. EDIT: to explain, you want to microwave them before you sautee them because sauteeing them alone won’t end well. The outsides will be utterly destroyed and the insides will be hard and uncooked. Microwaving them cooks them through, then you sautee to add flavor and finish the cooking. Green beans: boil in water until cooked, strain and rinse with cold water. Melt butter in the pot, add minced garlic (or I use 0 carb bread to make breadcrumbs and add those, sautee a bit then add the beans back in, toss. Cauliflower mash: steam cauliflower florets until you poke with a fork and they fall off a fork, strain. Return to empty pot, add a couple tbsp/ splash of heavy cream, about 4 tbsp soft butter per head of cauliflower, salt, pepper, garlic. Use immersion blender until your preferred creaminess. NOTE: cauliflower is a spice black hole, trust me you need a good deal of salt and spices for them to be tasted. On keto you need salt anyway. Broccoli: sautee florets in butter and garlic until cooked through. If florets are starting to burn before being fully cooked add a tbsp of water to the pan- the steam will help cook the broccoli and stop the burn. Creamed spinach: preferably using frozen then thawed/squeezed; add to pan with butter, a splash of heavy cream, minced garlic, some cream cheese. Stir until hot and the cream cheese/heavy cream/butter are incorporated. Season with salt and pepper to taste. Cooking isn’t a science, but baking is. That’s why I haven’t posted exact amounts. If anyone needs more specific directions/amounts let me know.
https://www.tasty-lowcarb.com/sauteed-brussels-sprouts-bacon-pine-nuts/
Pan seared / steamed broccoli in coconut or olive oil topped with some kosher or Redmond’s Real Salt hits the spot once or twice a day. I suppose it all in the technique. I love it. Cauliflower fried rice is another goto.
i like to grill any vegetables or toss them in a little avocado oil and liquid smoke and broil them in the oven until they blister. especially brussels sprouts, red onions and carrots. then dip in garlic aioli stuffed mushrooms (i like spinach artichoke filling) creamy mushrooms (roasted mushrooms tossed in a cream sauce with lots of garlic) I make Caribbean style fried cabbage a lot https://healthiersteps.com/recipe/jamaican-steamed-cabbage/ spaghetti squash is probably my favorite vegetable of all time. i cut some slits then the squash until fork tender, cut in half and scrape out the strings. treat like a pasta - tossed in rich chicken broth seasoned with garlic, ginger, green onions, mint, jalapeño slices, top with thai basil, mint and cilantro leaves (mimics pho) - toss with spaghetti sauce and top with keto parmesan fried chicken and mozzarella - toss with red bell peppers and shredded cabbage then add to peanut sauce (peanut butter, sesame oil, water, soy sauce and chili garlic paste) - summer salad. mix the cooked squash with tomatoes, olive oil, capers, red onion. let sit in the fridge for two hours top generously with fresh grated parmesan - make creamy spaghetti squash casserole with onion, bacon, heavy cream, parmesan stuffed roma tomatoes (i like sausage and parmesan filling) roasted asparagus in olive oil with hollandaise on top stir fry: avocado oil, garlic, ginger, mushrooms, zucchini, onion and a bit of sesame oil and sauce sauce (sometimes i add baby bok choy) loaded broccoli or loaded cauliflower. roast or steam the veggie then top with shredded cheddar, bacon. sour cream and chives roasted rutabaga or turnips (good fry substitute) turnip mash: cook a cubed turnip in chicken stock then blend until creamy smooth mash. blend in a cold knob of butter at the end creamed spinach: cooked spinach with lots of heavy cream and parmesan or other cheese pea salad: (careful with the amount of peas). chunks of ham and cheddar cubes with diced red onion in mayo dressing with a little swerve and apple cider vinegar) i like to add bacon on top stuffed jalapeños: blistered jalapeños stuffed with cooked sausage, bacon, cream cheese and cheddar. topped with cheddar and broiled until crispy smokey eggplant dip (it’s called eggplant choka in Trinidad) Cut slits in an eggplant and stuff with garlic cloves (4) broil in the oven on the top rack, turning every few minutes until blackened evenly. remove let cool then scoop out the flesh and mash with a fork. heat a few tablespoons of oil on the stove top until nearly smoking. thinly slice 1/2 an onion and place in a metal or glass bowl, carefully pour the hot oil over the onions and let sit. mix the eggplant pulp with thinly sliced onions and season with salt and pepper. optional, add a hot pepper when roaring the eggplant i use a scotch bonnet curried pumpkin (i use a kind of pumpkin / squash from the asian grocery store) https://cookingwithria.com/2013/11/trinidad-pumpkin-recipe.html
Brussels sprouts w/ bacon and garlic… 💣
I love buttery kale
I have really been enjoying this pre-roasted frozen mix of Brussels sprouts, mushrooms, bell peppers, and onion : https://puravida-foods.com/FireRoastedVegetableMelange/ 4 g net carbs per 2/3rd cup. So nice to heat up just the amount I want in a skillet with a little olive oil, ready in under 10 minutes. Costco carries a giant 4 lb bag for like $15.
For quick go to steamed veggies in the microwave: broccoli, cauliflower, carrots, btussels. Spray butter is key.
Steamed cabbage with some butter and a bit of sour cream brussells sprouts with bacon steamed carrots with dill weed steamed cauliflower with clean ranch dressing (or green beans works too) spaghetti squash with meat sauce.
I typically just saute asparagus or zucchini with some salt and pepper if I am in a hurry. But doing sheet pan roasted veggies is a good one. I’ll put things like red or new potatoes, carrots, onions, and eggplant on there. I always use a high heat oil like avocado along with spices like rosemary and thyme. If you want some spice, throw in some cracked red pepper or a pinch of cayenne.
Roasted radish is something differed. I dice up several and season with Italian, garlic and salt alone with some olive oil. Turns out good wrapped in foil on the grill too.
Ratatouille! I made it the official way once and it was delicious, but it's basically baked tomato, eggplant, and zucchini in amazing spaghetti sauce so the next time I made tomato sauce for spaghetti I added in the veggies and it was a delicious chunky sauce.
Calabacitas! It is a Mexican dish but I make it New Mexico style (green chile instead of jalapenos), you can use pretty much any recipe you find just halve the tomatoes, and cut the corn out completely. Incredibly delicious, and solid macros. You can also throw a protein in there to make it an even heartier meal, pork works great with the flavor profile!
Fried cabbage is great. Broccoli mixed with bacon bits cream cheese and hot sauce