Pickled vegetables are a great way to add flavor and variety to your keto diet. Not only are most pickled veggies low in carbs, but the fermentation process gives them a unique tangy taste that can liven up any meal. Let’s have a look at the best keto pickled vegetables.
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Some of the best keto-friendly pickled vegetable options include:
Cauliflower
Cauliflower is incredibly versatile on keto. You can rice it, roast it, mash it, and of course, pickle it.
Pickled cauliflower has a pleasant crunch and acidic bite. It’s delicious on its own as a snack or chopped up in tuna/chicken salad.
Nutrition per 1/2 cup pickled cauliflower:
- Calories: 15
- Net Carbs: 3g
- Fiber: 2g
Cucumbers
Cucumbers are already low-carb, so pickled cucumbers (a.k.a. pickles) make a fantastic keto snack. Opt for dill pickles or bread-and-butter pickles, which typically only have 1-3g net carbs per serving.
You can also pickle cucumber spears yourself with a simple brine.
Nutrition per 1/2 cup dill pickle slices:
- Calories: 15
- Net Carbs: 2g
- Fiber: 0g
Green Beans
Pickled green beans have a pleasant snap and tangy, garlicky flavor. They make a nice replacement for higher-carb vegetables in keto-friendly antipasto platters.
For the lowest carb option, choose pickled green beans preserved in vinegar without added sugar.
Nutrition per 1/2 cup pickled green beans:
- Calories: 10
- Net Carbs: 3g
- Fiber: 1g
Asparagus
Pickled asparagus is easy to make and keeps well in the fridge. Trimming the woody ends off before pickling helps the asparagus better absorb the brine.
Chop pickled asparagus spears into keto salads or cheese boards. The vinegar helps cut through the richness.
Nutrition per 1/2 cup pickled asparagus:
- Calories: 10
- Net Carbs: 2g
- Fiber: 1g
Radishes
Radishes have a peppery bite that gets even spicier when pickled. Try quick-pickled radish slices on keto turkey sandwiches or tacos for crunch.
You can also pickle radish pods for a super low-carb option.
Nutrition per 1/2 cup pickled radish slices:
- Calories: 10
- Net Carbs: 2g
- Fiber: 1g
Peppers
Virtually all peppers are keto-friendly, especially when pickled. Popular options include:
- Pickled jalapeños – Add heat and crunch to Mexican dishes
- Pickled banana peppers – Mildly spicy with a hint of sweet
- Pickled peperoncinis – Tangy and crisp
Nutrition per 1/2 cup pickled peppers:
- Calories: 15
- Net Carbs: 3g
- Fiber: 1g
Onions
Onions are already low in carbs. And when pickled, they provide a nice sour crunch that enhances the flavor of burgers, sandwiches, salads and more on keto.
Some tasty options include pickled red onions, pickled shallots and pickled pearl onions.
Nutrition per 1/2 cup pickled onions:
- Calories: 40
- Net Carbs: 5g
- Fiber: 1g
Cabbage
Sauerkraut is a classic pickled cabbage dish that’s especially keto-friendly. Making your own sauerkraut allows you to control the ingredients and skip added sugars.
Kimchi is a spicy Korean staple made from pickled napa cabbage and other vegetables like carrots, onion and garlic. Look for kimchi with 2g net carbs or less per serving.
Nutrition per 1/2 cup sauerkraut:
- Calories: 15
- Net Carbs: 2g
- Fiber: 1g
Beets
Pickled beets add BRIGHT beautiful color to keto-friendly meals. In addition to the beets themselves being low in carbs, the pickling process leaches out some of their natural sugars.
Use pickled beets to make vibrant fauxtato salad or sliced on salads.
Just a tablespoon will add a pop of color.
Nutrition per 1/2 cup pickled beets:
- Calories: 20
- Net Carbs: 4g
- Fiber: 1g
Broccoli
Pickled broccoli florets or steamed broccoli stalks have a nice mild flavor. They can add some extra nutrition and a crunchy texture to keto stir-fries.
For an easy shortcut, look for pre-pickled broccoli stalks near the olives at the olive bar.
Nutrition per 1/2 cup pickled broccoli:
- Calories: 25
- Net carbs: 3g
- Fiber: 2g
Making Your Own Keto Pickles
You can easily pickle your own vegetables at home with just a few simple ingredients:
- Vegetables – almost any low-carb veggie works!
- Vinegar – apple cider or white vinegar give pickles their sour taste
- Water – helps submerge vegetables in the brine
- Salt – flavor enhancer and preservative
- Spices and aromatics (optional) – dill, garlic, peppercorns, mustard seeds, etc.
Quick “fridge” pickles can be ready in as little as 30 minutes. Just submerge chopped veggies in a vinegar brine and keep them refrigerated.
Longer fermented pickles take 2-4 weeks at room temperature for the lactic acid bacteria to thrive. These offer more probiotic benefits.
Pickling is a great way to preserve fresh low-carb vegetables to enjoy for weeks. The next time you see cucumbers or cauliflower on sale, grab extra to pickle your own for a store of tasty keto-friendly snacks!
