Swiss chard is excellent for keto: ~2.1g net carbs per 100g with big vitamin payload (K, A, C). Its broad leaves and tender stems shine in quick sautés, gentle steaming, or stirred into soups and stews—just add fat for satiety and absorption.
Swiss chard is excellent for keto: ~2.1g net carbs per 100g with big vitamin payload (K, A, C). Its broad leaves and tender stems shine in quick sautés, gentle steaming, or stirred into soups and stews—just add fat for satiety and absorption.
Per 100g (raw)
Source: USDA FoodData Central
Separate stems from leaves. Sauté chopped stems in olive oil 3–4 minutes; add sliced garlic and torn leaves, cook until wilted. Season with salt and a squeeze of lemon.
Wilt chard, then stir in heavy cream, cream cheese, and parmesan. Season with nutmeg, garlic, and black pepper for a rich, keto side.
Crisp bacon; sauté onions and chard in the bacon fat. Finish with apple cider vinegar and crumble bacon on top for savory crunch.
Use large leaves as wraps for seasoned ground beef, cheese, and herbs. Roll, nestle in tomato sauce, and bake for keto-friendly rolls.
Sauté chopped chard until wilted, add beaten eggs and cook gently. Top with feta and herbs for a fast, nutrient-dense breakfast.
Stir chopped chard into keto soups and stews during the last 3–5 minutes. Adds color, micronutrients, and tender texture.