Keto Air Fryer Vegetables

These vegetables are all under 5g net carbs per 100g and cook exceptionally well in an air fryer: Broccoli (2g net carbs/100g) — florets crisp at the edges at 375°F in 10–12 minutes; Cauliflower (3g net carbs/100g) — roasts to golden caramelisation at 400°F in 14–16 minutes; Zucchini (2g net carbs/100g) — half-moon slices cook in 8–10 minutes at 400°F; Asparagus (2g net carbs/100g) — spears at 400°F for 7–9 minutes; Bell peppers (4g net carbs/100g) — strips caramelise in 10–12 minutes at 375°F; Mushrooms (1g net carbs/100g) — whole or sliced at 375°F for 8–10 minutes; Green beans (4g net carbs/100g) — crispy at 380°F for 8–10 minutes; Kale (3g net carbs/100g) — becomes kale chips at 300°F in 8–10 minutes.

Broccoli: 375°F, 10–12 minutes, shake at 6 min. Cauliflower: 400°F, 14–16 minutes, shake at 8 min. Zucchini: 400°F, 8–10 minutes. Asparagus: 400°F, 7–9 minutes (thin spears: 6–7 min). Bell peppers: 375°F, 10–12 minutes. Mushrooms: 375°F, 8–10 minutes (don't overcrowd — they steam). Green beans: 380°F, 8–10 minutes. Kale chips: 300°F, 8–10 minutes (low temp prevents burning). All timings assume a single layer with space between pieces. Cut uniformly for even cooking — florets the same size, slices the same thickness. Add oil spray and season before cooking; do not add sauces until after, as liquid inhibits crisping.

These seasonings add flavour without touching your carb count: Garlic powder and sea salt (the classic — works on everything); Smoked paprika and cumin (warm, smoky, pairs well with cauliflower and peppers); Italian herbs and parmesan (zero-carb combo that crisps on broccoli); Chilli flakes and lemon zest (bright and spicy, excellent on asparagus and green beans); Za'atar (thyme, sumac, sesame — Middle Eastern profile, great on cauliflower); Nutritional yeast and garlic (vegan-friendly cheesy flavour, also keto-friendly). Avoid pre-made spice blends that contain maltodextrin or sugar, BBQ rubs with brown sugar, and honey-garlic seasonings.

Not all vegetables are keto-compatible. These are higher in net carbs and should be limited or avoided on strict keto (under 20g/day): Sweet potato (17g net carbs/100g) — a single small sweet potato can exceed a full day's keto carb allowance; White potato (15g net carbs/100g); Corn (16g net carbs/100g); Peas (9g net carbs/100g); Butternut squash (8g net carbs/100g); Beetroot (7g net carbs/100g); Parsnips (13g net carbs/100g). On a more liberal low-carb diet (50–100g carbs/day), small amounts of these are fine. On strict keto, stick to the leafy, cruciferous, and non-starchy list above. The air fryer cooks them all beautifully — the carb limit is a dietary choice, not a cooking constraint.