The keto or ketogenic diet is a widely used alternative when losing weight in which carbohydrates must be reduced to the maximum. Therefore, only a minimum amount of fruits and vegetables can be eaten daily, being important to choose the specimens with less carbohydrates. Therefore, we show you 11 Fresh Fruits and Vegetables with the Most Protein to Help You Lose Weight on Your Keto Diet and 33 Recipes for Using Them.

Brussels sprouts, rich in vitamin C and other antioxidants


The Brussels sprouts or sprouts They are alternatives concentrated in vegetable proteins and with a very low concentration of hydrates inside, which are also easily satiating due to their richness in fiber.

Offer 4.5% protein and they are a source of vitamin C as well as other antioxidants for the body. They can be included on a keto diet with a stir fry of Brussels sprouts and boletus, some Brussels sprouts with sage, or some Brussels sprouts baked with coconut.

Kale, concentrated in fiber

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Kale or kale is an alternative that is often considered a superfood due to its low concentration of calories and carbohydrates and its wealth of quality nutrients such as fiber or proteins that are found in proportions of 4.3 grams per 100 grams of food.

Although massaging the kale we can include it raw, it is usual that prior to its use we carry out a quick cooking. Thus, we can prepare a quick stir fry of tofu and kale with sesame ideal for vegans and with a very low concentration of carbohydrates.

Artichokes source of prebiotics for the body

Microwave artichokes

To get fiber, potassium and substances with a prebiotic effect for the body, in addition to vegetable proteins in proportions that exceed the 3.4 grams per 100 grams artichokes are a good option that we can include in the keto diet.

To include artichokes In our ketogenic diet, we propose to make artichokes in the microwave that are perfect as a garnish for meat or fish, baked artichokes, artichokes with lemon prawns or artichokes sautéed with cheese.

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Bimi or broccolini: mixture of broccoli and Chinese cabbage

Bimi

The bimi belongs to the group of cabbages and constitutes a hybrid derived from the broccoli and bok choy combination.

Concentrates 3 grams of protein per 100 grams and it is a source of potassium. fiber and valuable antioxidants as well as phenolic compounds with anti-inflammatory and anti-tumor effect on our body.

With bimi we can prepare a bimi with miso, ginger and black garlic, some parmesan chicken fillets with steamed bimi, a bimi omelette as if it were broccoli.

Spinach, a source of vegetable iron

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Spinach, like other green leaves, is a vegetable reduced in carbohydrates that can offer us protein in appreciable quantities; in this case they concentrate 2.9% of the nutrient and they have a high water content.

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With spinach We can prepare some light pancakes, a mug cake rich in protein, or salads with low carbohydrates such as this salad of spinach and chicken with soy.

Broccoli, ideal for a variety of dishes

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Broccoli is another high-protein cabbage; in this case it offers 2.8% of the nutrient and at the same time, it is a source of fiber, vitamin C, potassium, vegetable calcium and other quality nutrients.

If we want to include broccoli In the keto diet we can do it as part of some muffins with very low carbohydrate content as well as a stir fry with prawns, or prepare a cod with a broccoli crust source of lean proteins or a crispy broccoli baked with tahine sauce and lemon.

Watercress: source of iron and calcium

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The watercress They are another green leaf that we can incorporate into our keto diet to obtain vitamins, minerals such as iron or calcium, and various antioxidants.

Offer 2.5% vegetable protein and we can use it to make an omelette as well as a salad.

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Light capers with almost no carbohydrates

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Capers are fresh fruits with a very low carbohydrate content that offer 2.4 grams of protein per 100 grams.

We can use capers to flavor a salad, to make a baked sole, a tuna and caper cream or to create a tartar sauce.

Asparagus source of valuable antioxidants

Citrus asparagus

Asparagus in addition to concentrating 2.2% protein They are an alternative concentrated in nutrients with an antioxidant effect on the body, such as vitamin C, vitamin E and vitamin A, as well as carotenes.

With asparagus We can prepare some citrus asparagus with nuts and cheese in which we recommend avoiding both the white wine and the honey in the recipe, a green asparagus stir fry with shiitake, smoked cod and miso, a wild asparagus omelette or a green asparagus frittata.

Avocado, source of monounsaturated fats

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Avocado is an oily fresh fruit and concentrates 2 grams of protein per 100 grams of food, resulting at the same time very low in carbohydrates.

It is an excellent alternative to use on the keto diet since can be used to replace other fatty substances like butter, cream and so on.

With avocado We can prepare some egg-filled avocados with goat cheese, a keto chicken and avocado salad, a salmon and avocado tartare, some keto chocolate and avocado cupcakes or some avocado truffles.

Black olives, concentrated in potassium

Olives

Black olives such as green olives are other fresh oily fruits that we can add to our diet in moderation because they are concentrated in sodium.

At the same time, they constitute a good source of potassium and in the case of black olives also of vegetable proteins since they concentrate 2% of this nutrient.

We can elaborate with olives an ideal tapenade for an aperitif or we can use them to add low-carbohydrate salads.

These are the 11 fruits, vegetables and vegetables rich in protein that we can use in our keto diet to facilitate weight loss, and 33 recipes to add to our dishes.

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