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Starting a keto diet doesn't mean giving up delicious side dishes. In fact, with the right recipes and knowledge, your side dishes can become the star of the meal. This guide will teach you everything you need to know about creating amazing keto-friendly sides.
What is Keto?
The ketogenic diet is a low-carb, high-fat eating approach that shifts your body from burning glucose (sugar) to burning fat for energy. This metabolic state is called ketosis.
For most people, staying in ketosis means keeping daily net carbs between 20-50 grams. That's where smart side dish choices become crucial—they can either support your goals or kick you out of ketosis.
Understanding Net Carbs
Net carbs are the carbohydrates that actually impact your blood sugar. The formula is simple:
Net Carbs Formula
Net Carbs = Total Carbs - Fiber - Sugar Alcohols
For example: A cup of broccoli has 6g total carbs and 2.4g fiber.
Net carbs = 6 - 2.4 = 3.6g net carbs
We calculate net carbs for every recipe on this site, so you always know exactly what you're eating.
Best Vegetables for Keto Side Dishes
Not all vegetables are created equal on keto. Here are the best options for keeping your carbs low:
| Vegetable | Net Carbs (per cup) | Rating |
|---|---|---|
| Spinach (raw) | 0.4g | ✓ Excellent |
| Lettuce (romaine) | 0.5g | ✓ Excellent |
| Zucchini | 2.4g | ✓ Excellent |
| Cauliflower | 2.9g | ✓ Excellent |
| Asparagus | 2.4g | ✓ Excellent |
| Broccoli | 3.6g | ✓ Great |
| Green Beans | 4.3g | ✓ Great |
| Brussels Sprouts | 4.7g | ✓ Great |
| Cabbage | 3.0g | ✓ Great |
| Mushrooms | 1.6g | ✓ Excellent |
Vegetables to Limit or Avoid
Some vegetables are surprisingly high in carbs. Enjoy these sparingly:
| Vegetable | Net Carbs (per cup) | Rating |
|---|---|---|
| Potatoes | 26g | ✗ Avoid |
| Sweet Potatoes | 24g | ✗ Avoid |
| Corn | 29g | ✗ Avoid |
| Peas | 14g | ✗ Avoid |
| Carrots | 9g | ⚠ Limit |
| Onions | 12g | ⚠ Use sparingly |
Keto Pantry Essentials
Stock your kitchen with these staples to make keto side dish cooking easy:
Fats & Oils
- Grass-fed butter - For rich, creamy dishes
- Extra virgin olive oil - For dressings and roasting
- Avocado oil - High smoke point for air frying
- Coconut oil - For sautéing and Asian-inspired dishes
Dairy
- Heavy cream - For creamy sauces and mashes
- Cream cheese - Adds richness to vegetable dishes
- Parmesan cheese - For topping and flavor
- Cheddar cheese - For casseroles and bakes
Seasonings
- Himalayan pink salt - Essential for keto electrolytes
- Garlic (fresh and powder) - Flavor foundation
- Italian seasoning - Versatile herb blend
- Red pepper flakes - For a kick of heat
Getting Started: Your First Week
Ready to start cooking? Here's a simple plan for your first week of keto side dishes:
Week 1 Meal Plan - Side Dishes
- Monday: Garlic Butter Sautéed Mushrooms
- Tuesday: Creamy Keto Coleslaw
- Wednesday: Roasted Broccoli with Parmesan
- Thursday: Cauliflower Rice
- Friday: Keto Caesar Salad
- Saturday: Creamy Mashed Cauliflower
- Sunday: Bacon Brussels Sprouts
Each of these recipes is under 5g net carbs and takes 30 minutes or less. Start simple, build confidence, and soon you'll be creating amazing keto sides without even thinking about it.
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