We’ve been told our whole lives to eat our vegetables, so why are some not keto-friendly? To reach the state of ketosis, you need to limit your carb intake to 20 grams a day. Although nutritionally dense, some vegetables can easily exceed that limit.

When you’re trying to figure out whether or not a vegetable is low-carb, stick with these two rules of thumb:

  • If the vegetable grows below ground, it’s probably high-carb, whereas if it grows above ground, it’s low-carb.
  • Green veggies are usually lower in carbs than the rest. For example, green cabbage is lower in carbs than red cabbage, and green bell pepper is lower in carbs than red and orange bell peppers

If these rules don’t go into enough detail, hang tight! See below for the full Keto Zone diet vegetable breakdown.

Keto Zone-Friendly Vegetables:

To ensure you don’t accidentally go over 20 grams of carbohydrates per day, here’s a list of all of the veggies you can munch on without worrying.

Cruciferous Vegetables

  • Broccoli
  • Cauliflower
  • Cabbage
  • Cucumbers
  • Zucchini
  • Brussel Sprouts

Cruciferous vegetables offer low-carb options with plenty of nutritional benefits. Not only do they contain anti-inflammatory properties, but they also have plenty of vitamins E, C, and K, dietary fiber, folate, and minerals. Studies have also shown these veggies to protect cells and have antiviral and antibacterial properties. (1)

Leafy Greens

  • Spinach
  • Kale
  • Lettuce

Leafy greens are the best option for receiving as much nutrition as possible in a low-carb setting. These powerful greens can aid heart, bone, brain, eyesight, and blood clotting health and can even have anti-aging effects. (2, 3, 4) Drop them in a salad or try Keto Zone Spinach Artichoke Dip.


  • Garlic
  • Onion
  • Shallots
  • Chives
  • Scallions

The allium family of vegetables is most known for its two superstars: garlic and onion. Garlic is an amazing anti-inflammatory that can help gastrointestinal issues, infections, fevers, Alzheimer’s, dementia, bone health, cholesterol, and blood pressure. (5, 6, 7, 8, 9, 10)

Onion is on the same playing field with its ability to boost gut health, fight infections, promote strong bones, control blood sugar, and resist cancer. (11, 12, 13, 14, 15)

Herbs and Spices

  • Rosemary
  • Cilantro
  • Holy Basil
  • Turmeric
  • Ginger
  • Cinnamon

These herbs and spices don’t even touch the surface, as there are so many different types. However, just this list alone can lower blood sugar, help inflammation, fight infection, and impede allergy symptoms. (16, 17, 18, 19, 20) Make Keto Zone Immune Boosting Ginger Tea for some of these impressive benefits.

Vegetables to Avoid on Keto Zone:

Here’s a list of all of the high-carb vegetables to be on the lookout for, as they can kick you out of ketosis.


  • Corn
  • Oats
  • Rice
  • Quinoa
  • Wheat
  • Millet
  • Buckwheat
  • Rye

This list may seem long, but not to worry! These grains can easily be replaced with squash. For example, instead of pasta, cook spaghetti squash and fork out the insides. It looks and tastes very similar – except you don’t have to worry about overdoing your carbohydrate intake!


  • Lentils
  • Peas
  • Beans
  • Soy

You might be surprised to see these nutritious foods up on the list, however, they’re all loaded with unnecessary carbohydrates with the exception of one: peanuts. Peanuts are considered legumes, but their low-carb to high-fat ratio makes them keto-friendly.

To substitute out legumes, focus on your meat intake like chicken, beef, and fish for protein and eat high amounts of fat.

Root Vegetables

  • Potatoes
  • Sweet Potatoes
  • Beets
  • Parsnips
  • Carrots
  • Yams

This list doesn’t have to ruin your Thanksgiving favorites. Instead, try out recipes like Garlic Mashed Cauliflower and Secret Ingredient: Keto Zone Thanksgiving Stuffing.

Bottom Line

Did this guide help? Now you should have a better understanding of what keto zone-friendly vegetables to eat and which ones to avoid.

Removing the no-go for keto veggies isn’t as hard as it seems. You have plenty of other recipes and supplements to choose from, like the Keto Zone Shakes.

While you fill your shopping list with keto-friendly vegetables, add Keto Zone supplements to the list!