Keto-Friendly News & Tips

The Best Keto Vegetables

While the keto diet is crystal clear about some food groups such as breads, meats, and dairy, other diverse groups like vegetables and fruits can feel a bit confusing. The body treats some fruits like sugar, and some root vegetables can be high in starches and carbohydrates. To clear the air, we’re offering the 411 on the best keto vegetables to use in your everyday life.

  • Leafy greens: Swiss chard, collard greens, cabbage (red and green), lettuce, cauliflower, and all their siblings and cousins are in the clear. Load up your vegetable crisper and call it a day, as there’s no carbohydrate concern for these verdant veggies.
  • Squash: From butternut and acorn to zucchini and eggplant, this tender and flavorful veggie family is welcome on your plate. 
  • Mushrooms: With their meaty, husky flavor palate, these scrumptious fungi are entirely unproblematic for the low-carb dieter.
  • Radishes + Turnips: Pull ‘em out of the dirt and give them a good rinse, because these playful root vegetables are eager to make their contribution to your weekly menu.
  • Tomato, Sugar Snap Peas, Avocado, Cucumber: Any of these miscellaneous vegetables are safe to reach for when you’re in the produce section or at your local farmers’ market. 

    • If you're going to eat potatoes, corn, parsnips, beets, or peas on a keto diet, be sure to eat them sparingly as these have a starchy composition and are high in carbohydrates. Carrots and onions are safe to consume in small quantities, as they’re right in the middle of the carb spectrum. In general, the best keto vegetables will be either green, juicy, or both. A good rule of thumb is that if the vegetable isn’t leaking all over your cutting board, it’s likely to be high in starches.

    We’ve been creating flavorful recipes using lots of these keto-friendly veggies. Take a look and let us know which one you’re trying first!

    5 Day Keto Guide - 15 Keto-Friendly Recipes for Spring

    It can sometimes be difficult to stay consistent in your health goals, especially as seasons change and we get busier. We wanted to offer a helping hand by inviting you to try our 5 Day Keto Guide for 15 keto-friendly meals using our versatile Keto Crusts!

    One of the best ways to stay on track is by starting your day off on the right foot. Here are 5 breakfasts that will leave you feeling energized and satisfied!

    1. Traditional Eggs Benedict on Dessert Cauliflower Keto Crust
    2. Bacon, Egg, & Cheese Sandwich on Cauliflower Keto Crust
    3. Asparagus, Prosciutto, & Egg Whites Pizza on Italian Spinach Keto Crust
    4. Sunny-Side Up Breakfast Pizza on Broccoli Keto Crust
    5. Grab n' Go Egg Bites using Broccoli Keto Crust

    You're halfway through the day and it's time for a midday pick-me-up! Get that second wind by fueling up with a healthy and light lunch that won't leave you needing an afternoon nap!

    1. Chicken Salad Crisps on Zucchini Keto Crust
    2. Smoked Salmon & Dill Dip Bites on Zucchini Keto Crusts
    3. Spinach & Bacon Wrap on Kale Keto Crust
    4. Grilled Fish Tacos on a Mexi Zucchini Keto Crust
    5. Bruschetta Bites on Italian Spinach Keto Crusts

    You did it! You've come this far sticking to a healthy, low-carb diet. Go ahead and wind down with some delicious, savory, and comforting dinner recipes that you so deserve!

    1. Pork Tostadas on Mexi Zucchini Keto Crust
    2. Roasted Corn & Sausage on Cauliflower Keto Crust
    3. Shrimp Scampi Pizza on a Cauliflower Keto Crust
    4. Hawaiian BBQ Pizza on a Cauliflower Keto
    5. Goat Cheese & Mushroom Pizza on Italian Spinach Keto Crust

    6 Keto Snacks that will help you stay on track, and delightfully satiated between meals.

    One of the best things about a ketogenic diet is the abundance of rich flavor profiles to choose from. These flavorful afternoon pick-me-ups are easy to make and sure to keep you feeling full until your next meal.

    1. Ants on a Log: With one rinsed stalk of celery, a healthy spread of almond butter, and a sprinkling of blue or blackberries, you’ve recreated an iconic childhood moment in seconds.
    2. Cheesy Breadsticks: It’s this simple: Cover a savory Kbosh Keto Crust with your favorite cheeses and Italian seasonings. Bake until bubbly and golden brown, then let it cool, slice, and enjoy!
    3. Berry Bombs: Here’s what you need: cupcake liners, coconut oil, your favorite berry, cocoa powder, and sweetener of choice. Melt the oil, add muddled berries, cocoa, and vanilla, then distribute the mixture evenly into cupcake liners. Place them in the refrigerator for 2-4 hours and pack them in to-go containers for easy snacking access.
    4. Soft Boiled Eggs: Shave off the boiling time by 3 minutes and there you have it - a keto-friendly snack with deliciously molten yolks. Topped with flaky salt and freshly cracked black pepper, this is sure to become one of your go-to keto snacks!
    5. Onion and Thyme Crackers: If you’re looking for a cracker alternative that isn’t the classic Parmesan-crisps, you’re in the right spot. This recipe is a bit more complex, so you can find the full breakdown here. 
    6. Avocado Boats: Wait a sec before throwing out those avocado rinds - we’ve found a way to put them to use. By scooping out the meat of an avocado and mixing it with your preferred spices, cheeses, and or pre-cooked meat, you can easily enjoy a protein-packed treat. Create a meaty mixture that suits your fancy (we always recommend a splash of lemon juice to brighten poultries and fish) and fill the avocado rind generously. Enjoy this snack cold or place your assembled avocado boat on a baking sheet and broil for 5 minutes.

    This recipe guide is meant to help you expand your ketogenic horizons and stay creatively inspired by the lifestyle you’re embracing.

    What are some of your favorite Keto-Friendly snacks? Leave them in the comments below!

    Dress up any Keto Meal with these Keto-Friendly Condiments & Sauces

    A great way to add flavor to your meals while maintaining a ketogenic diet is by adding keto-friendly condiments & sauces! We’ve compiled 5 classic condiments and sauces that will lovingly drape over whatever low-carb, no-sugar meals make their way onto your plate.

  • Mustard
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     The unmistakable flavor of mustard will remind you of a ballpark hotdog in an instant! Stick to classic yellow, stone-ground, or Dijon mustards and avoid any honey-mustards that may include a sweetener.

  • Coconut Aminos
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    This soy sauce substitute is sure to add flavor to any of your meals. Splash them over your cauliflower rice, pool them around your salmon, or season your protein with them for an Asian-inspired dish like our Thai Die For Pizza.

  • Frank’s RedHot
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    Spicy food lovers, you’re in luck! With zero carbs, zero calories, and all-natural ingredients, you can add this zesty hot sauce to any of your keto meals.

  • Ranch Dressing with Avocado Oil
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    This delicious, keto-friendly drizzler by Primal Kitchen is sugar-free, gluten-free, dairy-free, and sure to be a favorite addition to your keto recipes.

  • Marinara Sauce
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    Italian red sauce tastes equally delicious without adding half a cup of sugar. Enjoy this acidic, garlicky concoction on any Italian dish, or as a dipping sauce for your keto snacks. Even better - spread it liberally over a KBosh Keto Crust for a delicious keto-friendly pizza! One of our favorites is Yo Mama’s marinara sauce.

    Sometimes, brands will call themselves “keto-friendly” even if they aren’t actually healthy. The only way to be sure that what you’re consuming is healthy is by reading the nutrition label. We hope this list of keto-friendly condiments and sauces will help you as you continue on your healthy lifestyle journey!