Low Carb Fruits And Vegetables For A Keto Diet

Getting started on a low carb diet and unsure as to what fruits and vegetables are safe to eat? No need to worry as I’ve put together a list of the Best Low Carb Fruits and Vegetables for a Keto Diet!

When you’re new to a keto or low carb diet , some of the foods you have to avoid or limit are obvious, and others are a bit more tricky.

You know to avoid most starchy food like bread, pasta, beans and potatoes, but one thing most new low-carbers and those trying to live a lifestyle don’t often consider is the carb content of other foods such as fruits and vegetables . They’re safe, right?

Well, not quite. That’s why I’ve put together this super convenient guide of the Best Low Carb Fruits and Vegetables for a Keto Diet!

And to make things even more convenient, I’ve put together a fantastic printable list of all of the Best Low Carb Fruits, Vegetables and Nuts for quick reference. It’s perfect for sticking on the fridge or carrying with you to the grocery store when shopping for groceries for the week.

Learn which fruits and veggies to include in your keto main meals , appetizers , desserts and snacks to stay on track with your new lifestyle.

How Many Carbs Can You Have On Keto?

Most keto guidelines recommend that you stay between 15 and 30g of net carbs a day, about 5-10% of your daily calorie intake.

New to Keto?

Read this post on What to Eat On Keto To Get Started if you’re brand new to Keto and need to know the basics. It will help you understand Keto and the basics of the diet.

Fresh organic vegetables ane fruits on wood table in the garden

Low Carb Fruits

It’s a common misconception that the sugar from fruits are good for you just because they come from fruits. Sadly, in the world of low carb and keto, sugar = carbs no matter what the source may be. But don’t fret, fruit isn’t completely off the menu.

What Fruits Can You Eat On A Low Carb Diet?

When it comes to choosing low carb fruits , berries are your safest bet. Now, just because they’re lower in carbs doesn’t mean you can eat all you want without reserve. They have to be eaten in moderation in order for you not to kick yourself out of ketosis.

There are still quite a few other fruits you can enjoy on a low carb diet that aren’t berries. Plums, coconut, and star fruit are some safe, lower carb options that you can enjoy as a snack when trying to keep things low carb.

What Fruits Can I Eat On The Keto Diet?

The fruits you can eat on a keto diet are going to be the same as a low carb diet. You’ll just want to make sure that you’re not exceeding your daily allowance for carb consumption and that you’re getting enough fat in your diet in order to get into ketosis.

Are Bananas Keto Friendly? Are Oranges Keto Friendly?

Here’s another common question: Are apples low carb? You get where I’m going with this, right?

Though you can technically eat most anything on a keto diet as long as you eat it in moderation, the high carb content of bananas and oranges (23.9 and 11.9 net carbs per fruit respectively) keeps them from making the list of the best low carb fruits.

There are many other better fruit options out there, and if you’re going to have fruit on your diet, you might as well have a fruit that you can eat more of in a single sitting.

I’ve included some fruits on the list that aren’t typically considered fruits by most people. Though avocados, tomatoes, and olives may not look like fruits, they are actually classified as fruits.

And since this is a list of the best low carb fruits , and these fruits happen to have some of the lowest carb content of all the fruit options out there, I decided to include them.

Best Low Carb Fruits

1. Avocados (1 cup, sliced) - 2 grams net carbs / 10 grams dietary fiber / 12 grams total carbs
2. Blackberries (1 cup) - 6 grams net carbs / 8 grams dietary fiber / 14 grams total carbs
3. Tomatoes (1 cup, chopped) - 4.9 grams net carbs / 2.2 grams dietary fiber / 7.1 grams total carbs
4. Star Fruit (1 medium fruit 3 ” long) - 3.5 grams net carbs / 2.5 grams dietary fiber / 6 grams total carbs
5. Raspberries (1 cup) - 7 grams net carbs / 8 grams dietary fiber / 15 grams total carbs
6. Strawberries (1 cup, halves) - 9 grams net carbs / 3 grams dietary fiber / 12 grams total carbs
7. Coconut (1 cup) - 1.7 grams total carbs / 2.3 grams dietary fiber / 4 grams total carbs
8. Plum (1 fruit 2” diameter) - 6.6 grams net carbs / 0.9 gram dietary fiber / 7.5 grams total carbs
9. Blueberries (½ cup) - 8.7 grams net carbs / 1.8 grams dietary fiber / 10.5 grams total carbs
10. Olives (10 average sized green olives) - .2 grams net carbs / 1.1 grams dietary fiber / 1.3 grams total carbs

You can also check out the complete list of the best low carb fruits (along with their carb content per serving) in this ultra convenient printable list HERE .

Be sure out to try my keto freindly watermelon popsicles and apple pie filling .

Low Carb Vegetables

Vegetables are definitely going to be one of your go-to foods for a low carb diet . They can be used as a side, an appetizer, a snack, or they can even be transformed into something completely different like this delicious Cauliflower Breadsticks recipe !

Your lowest carb vegetable options are going to be your leafy green vegetables such as lettuce, spinach and bok choy. Leafy green vegetables can be used to make a wrap in place of bread in a sandwich, or they can be used as a great alternative to otherwise carb rich ingredients. I used Bok Choy in place of noodles in the delicious Low Carb Szechuan Pork Soup and it turned out amazing!

Best Low Carb Vegetables

1. Asparagus (½ cup, or approximately 6 whole spears) - 1.1 gram net carbs / 1.4 grams dietary fiber / 2.5 grams total carbs)
2. Mushrooms (1 cup raw, white mushrooms) - 1.6 grams net carbs / 0.7 grams dietary fiber / 2.3 grams total carbs
3. Zucchini (1 cup raw, sliced) - 2.4 grams net carbs / 1.1 grams dietary fiber / 3.5 total carbs
4. Spinach (1 cup raw or ½ cup steamed) - .4 grams net carbs / 0.7 grams dietary fiber / 1.1 total carbs
5. Bok Choy (1 cup raw, shredded) - 0.8 grams net carbs / 0.7 grams dietary fiber / 1.5 grams total carbs
6. Cauliflower (1 cup raw) - 2.9 grams net carbs / 2.1 carbs dietary fiber / 5 grams total carbs
7. Lettuce (Iceberg, 2 cup, shredded) - 1.2 grams net carbs / 0.9 grams dietary fiber / 2.1 grams total carbs
8. Celery (1 stalk, medium (7-1/2" - 8" long)) - .6 grams net carbs / .6 grams dietary fiber / 1.2 grams total carbs
9. Yellow Squash (1 cup, sliced) - 2.6 grams net carbs / 1.2 grams dietary fiber / 3.8 grams total carbs
10. Cucumbers (1 cup chopped cucumber) - 3.1 grams net carbs / 0.5 grams dietary fiber / 3.6 grams total carbs

You can see the full list of the Best Low Carb Vegetables (and their carb content per serving) in this ultra convenient printable list right HERE .

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Make authentic Jamaican Peas and Rice at home in a flash with your Instant Pot! This authentic-tasting recipe follows a nontraditional way to get a traditional taste.

What Makes Jamaican Peas and Rice So Good?

• Fast. Ready to eat in under 30 minutes .
• Easy. A simple pour and cook Instant Pot recipe .
• Authentic Tasting. Though the method of cooking isn’t authentic, all of the flavors are.
• Vegetarian. A fantastic vegetarian main course .

Why Do Jamaicans Call It Rice and Peas?

This is a common question for people who are unfamiliar with Jamaican cuisine . There are no “peas” in this recipe. It’s actually customary in the Caribbean to call beans peas. Jamaican Rice and Peas actually has kidney beans in it, but Jamaicans call them peas so the title of the dish is rice and peas.

If you’re looking for a recipe that is traditional rice and peas, you might enjoy this Indian Pilau .

What are Scotch Bonnet Peppers?

In America, we refer to this pepper as a habanero. It’s a very hot pepper and has a very high Scoville rating. In the Caribbean, they’re simply called Caribbean Red Peppers and are used in recipes often.

Scotch Bonnet peppers have just as much flavor as they do spice and are an excellent way to infuse spice and flavor into a dish at the same time. In this dish, we use a whole pepper so as to add a little heat without really blowing the roof of your mouth off.

Can I Make Easy Jamaican Rice and Peas With Dried Beans Or Brown Rice?

Maybe? But I didn’t try it so I won’t comment on it. The issue will be getting the water proportions exactly right which I haven’t played with, so please don’t ask me how, as I will TOTALLY be guessing.

For now, just enjoy this Pressure Cooker Curry recipe the way it’s written.

Why Do You Add Coconut Milk At The End?

Okay, listen to me. If I tell you an unconventional way of making this dish, you KNOW I’ve tried it the conventional way. I absolutely did try mixing the rice, beans, coconut milk etc.

And when I opened the pot, I had an unappetizing looking mess with coconut milk separated and floating on top in a web, the beans were mush, and the rice had stuck to the bottom.

So I redid everything. I ask you to put the rice at the bottom, cooked beans on top, I added ghee to keep it from sticking, and then added the coconut milk afterward. I realize this isn’t the conventional way of doing it, but you get great results doing it this way.

Ingredients You’ll Need

• 1 cup Jasmine Rice- Serves as the base of the dish, providing a fragrant, slightly sticky texture that pairs perfectly with the creamy coconut and savory spices.
• 1 cup Water- Combines with coconut milk to create the ideal cooking liquid for the rice, helping it steam evenly and absorb all the flavors from the spices and aromatics.
• 1 tablespoon Ghee, Coconut Oil, or Vegetable Oil- Adds richness and helps infuse the rice with a subtle buttery or nutty flavor, depending on which fat you choose. It also keeps the rice grains from sticking together.
• 1 Scotch Bonnet Pepper- Provides the signature Caribbean heat and fruity spice that defines Jamaican cuisine. The pepper is typically added whole for flavor without overwhelming heat, then removed before serving.
• 3 sprigs Dried Thyme- Imparts an earthy, herbal aroma that balances the creamy coconut and spicy pepper, creating depth and warmth in the dish.
• 1 teaspoon Salt- Brings all the flavors together, enhancing the savory notes of the beans, rice, and coconut milk.
• 1/2 teaspoon Ground Allspice- Adds a distinctive warm, aromatic flavor that’s quintessential in Jamaican cooking. It gives the rice a subtle hint of sweetness and depth.
• 1 cup Canned Kidney Beans- The “peas” in the dish—these add protein, texture, and a creamy contrast to the fluffy rice. They also absorb the flavors of the coconut and spices beautifully.
• 1/2 cup Full-Fat Coconut Milk- Lends creaminess and a hint of sweetness, tying together the spices and rice for that classic, rich Jamaican flavor. It’s what gives the dish its velvety texture and signature taste.

How To Make Jamaican Rice and Peas

1. Dump. Place the rinsed and drained rice into the inner liner of your Instant Pot.
2. Add. Put the scotch bonnet pepper (left whole), thyme, salt, allspice, and water and mix well.
3. Pour. Add in the ghee or vegetable oil and stir lightly.
4. Layer. Add the kidney beans on top and do not stir.
5. Cook. Set your Instant Pot to high pressure and cook. Let it release all remaining pressure naturally.
6. Mix. Add 1/2 cup of light coconut milk, mix well, and close the lid again. Allow the rice and peas about 10 minutes to absorb the coconut milk.
7. Remove. Open the pot, remove the sprigs of thyme and the scotch bonnet pepper, and serve.

Tips And Tricks

Making Instant Pot Jamaican Rice and Peas is an easy way to enjoy a classic Caribbean side dish with bold, comforting flavors. To get perfectly fluffy rice and authentic taste every time, follow these helpful tips and tricks:

• Rinse the rice well . Rinse the jasmine rice until the water runs clear to remove excess starch. This helps prevent the rice from becoming gummy during pressure cooking.
• Use full-fat coconut milk. For the best flavor and creamy texture, always use full-fat coconut milk. Light versions can make the dish watery and less rich.
• Keep the Scotch bonnet whole. Add the Scotch bonnet pepper whole to infuse the dish with gentle heat and fruity spice. Avoid breaking or piercing it unless you want the rice to be very spicy.

Variations

Instant Pot Jamaican Rice and Peas is incredibly versatile and can be customized to suit your taste or dietary preferences. Here are some delicious variations to try:

• Brown Rice Variation - Swap jasmine rice for brown rice for a nuttier taste and added fiber. Increase the cooking liquid slightly and extend the cooking time to about 22–25 minutes on high pressure.
• Spicy Version - If you love heat, pierce or slice the Scotch bonnet pepper before adding it to the pot. You can also mix in a pinch of cayenne pepper or crushed red pepper flakes for an extra kick.
• Herbed Coconut Rice - Stir in a handful of fresh cilantro, scallions, or parsley after cooking for a burst of freshness and color.

What To Eat With Jamaican Rice And Peas

Instant Pot Jamaican Rice and Peas is a flavorful, comforting side dish that pairs beautifully with a wide variety of main courses. Its creamy coconut base and subtle spice make it the perfect complement to bold, savory, or smoky flavors. Here are some delicious pairing ideas:

• Jerk Chicken - The spicy, smoky flavor of jerk-seasoned chicken perfectly balances the creamy, mildly sweet rice and peas for a classic Jamaican combination.
• Curry Goat or Curry Chicken - Rich and aromatic curries pair wonderfully with the subtle coconut flavor of the rice, soaking up the sauce for an irresistible bite.
• Brown Stew Chicken - The hearty, savory gravy from Jamaican brown stew chicken complements the rice beautifully, adding depth and moisture to each spoonful.

How Long Does It Last?

Instant Pot Jamaican Rice and Peas can be stored and enjoyed for several days while maintaining its flavor and texture. Once the dish has cooled completely, transfer it to an airtight container and refrigerate for up to 4 days.

The coconut milk helps keep the rice moist and flavorful, but it’s best to reheat it gently to avoid drying it out. You can warm it in the microwave with a splash of water or coconut milk, or heat it on the stovetop over low heat until warmed through.

Can You Freeze It?

For longer storage, Jamaican Rice and Peas can also be frozen for up to 2 months. Just portion it into freezer-safe containers or bags, remove as much air as possible, and thaw overnight in the refrigerator before reheating.

While the flavor stays delicious, the texture of the rice may soften slightly after freezing.

Want MoreInstant Pot Recipes?

• Instant Pot Butter Chicken is an easy 30-minute dinner and you can make rice on top of it, as the video shows.
• Pressure Cooker Rice and Dal is a great vegetarian rice dinner.
• This Lebanese Lentil and Rice dish is another great Vegetarian Instant Pot recipe .
• Instant Pot Indian Khichadi is comfort food in a bowl!
• Instant Pot Risotto with Shrimp is another one-pot comfort meal.
• Buffalo chicken casserole for the days you want low carb recipes
• You might also like low carb Chicken Biryani that uses riced cauliflower.
• Chicken and Mushrooms are a great combo.
• My kids love Instant Pot Pork Chops with Rice and Vegetables
• Zucchini Lasagna - You won’t even miss the pasta.
• Haluski Recipe - A wonderful cabbage and noodles recipe.

Jamaican Rice and Peas | Instant Pot Rice and Beans

Equipment

• Instant Pot
• STAINLESS STEEL MEASURING CUPS
• Measuring Spoons

Ingredients

• ▢ 1 cup ( 185 g ) Jasmine Rice , rinsed and drained
• ▢ 1 cup ( 250 ml ) Water
• ▢ 1 tablespoon ( 1 tablespoon ) Ghee , coconut oil, or vegetable oil
• ▢ 1 ( 1 ) Scotch Bonnet Pepper
• ▢ 3 sprigs ( 3 sprigs ) Dried Thyme
• ▢ 1 teaspoon ( 1 teaspoon ) Kosher Salt
• ▢ 1/2 teaspoon ( 0.5 teaspoon ) Ground Allspice
• ▢ 1 cup ( 177 g ) canned kidney beans , drained and rinsed
• ▢ 1/2 cup ( 113 ml ) Full-Fat Coconut Milk

Instructions

• Place the rinsed and drained rice into the inner liner of your Instant Pot.

• Add the scotch bonnet pepper (left whole), thyme, salt, allspice, and water and mix well.

• Pour in the ghee or vegetable oil and stir lightly.

• Add the kidney beans on top and do not stir.

• Cook at high pressure for 4 minutes and let it release pressure naturally for 10 minutes. When 10 minutes are up, release all remaining pressure.

• Add 1/2 cup of light coconut milk, mix well, and close the lid again. Allow the rice and peas about 10 minutes to absorb the coconut milk.

• Open, remove the sprigs of thyme and the scotch bonnet pepper, and serve.

• Unfortunately, I do not know how to make this with brown rice and/or uncooked kidney beans so please don’t ask me to guess as that recipe is untested.

• Please read the post to understand why I ask you to layer the ingredients and why the coconut milk is added after cooking.

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Don’t forget to check out my otherBest-selling Instant Pot Cookbooks!

Indian Instant Pot , Keto Instant Pot, Instant Pot Fast and Easy , Healthy Instant Pot & Vegetarian Instant Pot .