Keto diet for vegetarians

If you’ve kept abreast of the latest trends in health and nutrition for the last few years, then you’ll have inevitably stumbled upon the ketogenic diet. This high-fat, adequate-protein and low-carb diet is most times rife in animal protein, so how can the average plant-based eater be able to adapt this diet to meet their lifestyle needs? Well, if you’re vegetarian and looking to give a vegetarian keto diet a go, then you’re in luck because we at 8fit have you covered.

Often a vegetarian diet is perceived as one packed with carbohydrates and twinned with the struggle of eating enough protein, so it’s normal that some vegetarians may feel trepidation when encountering the ketogenic approach to nutrition. Is it possible to enter a state of ketosis and get the same results on a vegetarian keto diet as someone on an omnivorous diet? The answer is yes — especially if you’re still consuming some animal-sourced products as a lacto-ovo vegetarian.

Contents

What is the keto diet?

Ok, so you have a rough idea what the keto diet is all about, but what is it exactly? Here are the ins and outs:

In a nutshell, the ketogenic diet requires you to reduce your carbohydrate intake notably and in turn, increase your fat intake. The aim is to get your body to use fat instead of glucose as energy, fuelling your body until the next meal. It ideally calls for the following macronutrient breakdown:

  • Fat: 70-75% of calories

  • Protein: 20-25% of calories

  • Carbs: 5-10% of calories

Though the keto diet has been shown to be exceptionally helpful with weight loss, it’s important to know that as with any radical, new nutritional approach there are always some risks involved. As insulin levels dip when you are on a ketogenic diet, your body will also start to shed excess sodium and water. This can lead to those initial weight loss results, but can ultimately have a negative impact on your body, and lead to fatigue, lightheadedness, headaches and even constipation.

Does a vegetarian keto diet work?

Earlier we touched on this very question and now that you’re up to speed, let’s shed a bit more light on whether a vegetarian keto diet works. A vegetarian ketosis meal plan is in short an adapted low-carb vegetarian diet.

As meat doesn’t play a role here, the focus lies more on your fat intake. We’ve got a handy list of vegetarian ingredients that you can add to your fridge and pantry, which are easy to cook and will offer you more than enough meal options.

That said, a recurring mistake among vegetarians who go keto is incorporating too many vegetable-based carbohydrates, without even realizing. You’ve got to be quite vigilant of all your carb and protein sources following a vegetarian keto diet meal plan, as most vegetarians tend to source their protein from foods like legumes and grains, which aren’t supported on the vegetarian keto diet. If you’re following a diet that’s strictly plant-based, then you’ll have to be even more mindful.

Vegetarian keto diet food list

Fats

Let’s tackle the main component of a keto diet first, fat. Nuts and seeds are considered to be the cradle of nourishing fats and protein for vegetarians. As some nuts contain more carbs than others, it’s essential to pick and choose wisely, so that you select low-carb, high-fat assortments.

  • Nuts and seeds

  • Macadamia nuts

  • Walnuts

  • Pine nuts

  • Coconut

  • Hazelnuts

  • Pecans

  • Brazil nuts

  • Almonds

  • Unsweetened nut butter made from any of the above

  • Chia seeds

  • Flaxseeds

Healthy oils

If you go for the right kind of oil, you’ve got a considerable part of the ketogenic diet under your belt, as oils are a principal keto fat source. Here are some healthy oils we think are a great addition to your staple pantry goods. If possible always select cold-pressed variants, as they are the healthiest and purest oil production method.

  • Olive oil

  • Macadamia oil

  • Coconut oil

  • Flaxseed oil

  • Avocado oil

  • MCT oil

Non-dairy fat sources

Before we list dairy products that are high in protein as well as healthy fat sources, let’s take a peek at some non-dairy, healthy fats you can include in your vegetarian keto diet.

  • Cocoa butter

  • Coconut cream

  • Olives

  • Avocados

Proteins

Here, we’ve broken down our protein grocery list into animal and plant sourced — so depending on where on the plant-based eating spectrum you find yourself, you have ample choices available. If you go for soy products, try to stick to non-GMO and organic options, and pick ones that are fermented as they are even more abundant in nutrients (think organic tempeh).

Animal-sourced

  • Hard cheeses — parmesan, cheddar, gruyere

  • Full-fat cottage cheese

  • Goat cheese

  • Full-fat unsweetened Greek yogurt

  • Eggs

Plant-sourced

  • Tempeh

  • Natto

  • Nutritional yeast

  • Nuts and seeds (see above)

  • Unsweetened nut-based yogurt

Carbohydrates

This is where it gets a little more complicated, and where a list can come in very handy. It’s important to add healthy low-carb veggies to your meals while on the keto diet, so you still receive enough healthy fiber to keep you feeling full. Fruit can also be incorporated into your meal plan, but you have to be selective as the fructose content in a lot of fruit can easily tip you over your daily carbohydrate ration and kick you out of ketosis. Make these veggies and fruits your friends:

Vegetables

  • Spinach

  • Kale (Try our Roasted Sesame Kale Chips recipe pictured above!)

  • Collard greens

  • Swiss chard

  • Lettuce

  • Asparagus

  • Green beans

  • Broccoli

  • Cucumber

  • Red and white cabbage

  • Cauliflower

  • Bell peppers

  • Onions

  • Mushrooms

  • Tomatoes

  • Eggplants

  • Garlic

Fruit

  • Blackberries

  • Strawberries

  • Raspberries

  • Blueberries

Vegetarian keto diet meal plan

Breakfast

If you want to add a little variety of breakfast so it’s not always about eggs and you’re in the mood for some texture, this low-carb cinnamon cereal is the ideal keto breakfast to dig into. There’s something about plunging that round spoon into a cold, creamy bowl of milk and picking up crisp little squares that’ll transport you straight back to childhood. Make a big batch and store it in an air-tight jar so that the rest of the week’s breakfasts are a breeze. It’ll stay crunchy for about as long as a regular breakfast cereal.

Cinnamon crunch cereal

10 min350 kcal

Ingredients
  • 2 Tbsp ground cinnamon
  • 1 Tbsp coconut oil
  • ½ cup milled flaxseed
  • ½ cup hulled hemp seeds
  • ½ cup unsweetened apple juice
Method
  1. Combine the dry ingredients in a blender or food processor. Add the apple juice and coconut oil and blend until fully combined and mostly smooth.
  2. Spread the batter out on a parchment lined cookie sheet until nice and thin – about 1/16 of an inch thick. Bake in a preheated 300°F oven for 15 minutes. Lower the heat to 250°F and bake for another 10 minutes.
  3. Remove from the oven and using a pizza cutter or knife, cut into little squares about the size of the keys on your computer keyboard.
  4. Turn off the oven and put the cereal back inside for about an hour, or until crisp and breaks easily. If it’s still soft, keep in the oven until completely dried out and crispy.
  5. Serve with unsweetened almond or coconut milk

Lunch

Give this comforting keto bowl a try — it’ll not only satisfy cravings for something hearty but also has a lovely added pop of flavor from the charred veggies. Pre-coat the goat’s cheese and store it in the fridge for even quicker meal prep. You can also apply some of our handy tips here to other keto meals you make. Incorporating grilled veggies to salads is an easy way to upgrade what could otherwise be a rather sober meal.

Charred veggie and fried goat cheese salad

20 min500 kcal

  • 2 cups arugula, in a shallow bowl
  • 2 oz goat cheese, cut 1⁄2 in thick slices
  • 1 Tbsp poppy seeds
  • 1 Tbsp sesame seeds
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ medium deseeded red bell pepper, cut into quarters
  • ¼ cup mushrooms, sliced
  • ½ Tbsp avocado oil or extra virgin olive oil
  1. Combine the poppy and sesame seeds, onion, and garlic flakes in a small dish.
  2. Coat each piece of goat cheese on both sides with the seasonings. Plate and place in the refrigerator until you’re ready to fry the cheese.
  3. Prepare a skillet with nonstick spray and heat to medium. Char the peppers and mushrooms on both sides, just until the pieces begin to darken and the pepper softens. Add to the bowl of arugula.
  4. Place the cold goat cheese in the skillet and fry on each side for about 30 seconds. This melts quickly so be gentle as you turn each piece over.
  5. Add the cheese to the salad and drizzle with avocado oil or extra virgin olive oil. Serve warm!

Dinner

Anybody here who doesn’t love mac and cheese? We thought so! This creamy, cheesy pasta radiates a deep sun yellow as a result of the turmeric, mustard, and cheddar cheese. It looks startlingly similar to the boxed variety you’ll feel like you’re really naughty when, actually, you’re enjoying a bright and warm keto dinner. The recipe is pretty straightforward, and you can put the cheese sauce together while the cauliflower is cooking.

Cauliflower mac & cheese

25 min604 kcal

  • 2 pounds fresh cauliflower florets
  • 1 cup heavy cream
  • 4 oz cream cheese, cubed
  • 8 oz cheddar cheese, grated
  • 1 tsp Dijon mustard
  • 1 tsp turmeric powder
  • ½ tsp garlic powder
  • Salt and pepper to taste
  1. Boil the cauliflower florets in a pot for 10 mins.
  2. Bring the cream to a simmer. Use a whisk to stir in the cream cheese and mix until smooth.
  3. Stir in 6 oz of the grated cheddar cheese. Save the other 2 oz for later. Mix until the cheese melts into the sauce.
  4. Add the Dijon mustard, turmeric, powdered garlic, salt, and pepper. The sauce will become a silky yellow.
  5. Make sure that the cauliflower is drained, then add it to the cheese sauce. Evenly coat the florets with sauce.
  6. Sprinkle on the remaining 2 oz of cheddar cheese, then stir until mostly melted. You can add a pinch or two of paprika powder on top for an accent of color and smoky hint of flavor.

The quest for keto

It’s worth noting that while the ketogenic diet has many merits that extend beyond purely the weight loss benefits, at 8fit, we believe in well-rounded, balanced eating rooted in fresh, unprocessed whole foods. That’s why you’ll notice that even though we do have vegetarian and vegan options in our in our 8fit app recipe book at this point in time, this doesn’t include a vegetarian keto diet meal plan option. However, if you sign up for 8fit, you can create your personalized plan by reducing the carbs in your diet through the exclusion option in your onboarding. It’ll allow you to cut out high-carb foods from your meal plan, such as grains, pasta, and high-carb veggies. You’ll end up with low-carb recipes that are easy to cook and even easier to eat.

How to Follow a Vegetarian Ketogenic Diet in a Healthy Way

Meat is a cornerstone of the ketogenic diet, but that doesn’t mean the diet is off-limits for the vegetarian population. As the high-fat, low-carb approach has grown in popularity, many vegetarians have wanted in on the hype and have found a way to make it work for them, tweaking the typical keto diet menu and food list to fit within their meat-free lifestyles.

“In the past six months, keto is everywhere I look,” says Liz MacDowell, a certified holistic nutrition consultant behind the site Meat Free Keto. “I think when Kim Kardashian tried it out, it really got a nice boost.”

RELATED: 12 Celebrities Who Can’t Get Enough of the Ketogenic Diet

Given the high-fat, low-carb diet’s crazy popularity plus the fact that it’s so restrictive (followers take in only about 20 to 30 grams (g) of carbohydrates per day), different iterations have popped up. Vegetarian keto is one riff on it. According to a Mercola article, there’s also:

  • Cyclic ketogenic diet, which involves periods of carb loading (also called keto cycling)
  • Targeted ketogenic diet, where you take in a day’s worth of carbs in one preexercise meal
  • High-protein ketogenic diet, with an increased percentage of calories coming from protein
  • Restricted ketogenic diet, which lowers carb and calorie intake with the idea of fighting cancer (a claim that has not been proven by medical research)

Let’s take a closer look at how to follow the diet as a vegetarian and whether it’s a good idea.

An Overview of How the Vegetarian Keto Diet Works

The keto diet puts the body into the fat-burning state of ketosis and requires followers to source 80 to 90 percent of their daily calories from fat, 5 to 15 percent from protein, and 5 to 10 percent from carbs. Most Americans get about half of their daily calories from carbs, so this is a major shift from the typical American diet.

And it could be especially startling for vegetarians. Fort Lauderdale, Florida–based Jaime Mass, RDN, founder of Jaime Mass Nutritionals, LLC, says vegetarians commonly become “pasta-tarians.” Instead of replacing meat with healthy plant-based foods and whole grains, many load up on pasta, crackers, and other carb-heavy items. Transitioning to keto could be difficult for these pasta-tarians, but it could also be beneficial in helping them cut back on processed carbs.

RELATED: 10 Fast and Tasty Instant-Pot Recipes for People on Keto

A Typical Day on the Vegetarian Keto Diet

MacDowell has been following the vegetarian keto diet for six years. She’d been a vegetarian for a long time before that but decided to try keto with weight loss in mind. Some research suggests the keto diet may be beneficial for that reason: A study published in May 2013 in the British Journal of Nutrition found the keto diet led to greater weight loss than a low-fat diet and could be useful in fighting obesity.

Even though MacDowell has stuck with it for so long, she admits this way of eating can be tough in social situations. “It’s not only the reaction of your family members who will tell you eating that much fat will kill you, but going out for appetizers and drinks with friends is challenging,” she says. “You learn to work around it, but there’s a learning curve for sure.”

That learning curve involves figuring out which foods fit within the vegetarian and keto limitations. Here’s what a typical day on the diet looks like, based on recommendations from Mass and MacDowell:

  • Breakfast Chia seed pudding with protein powder or protein pancakes made from eggs and protein powder
  • Snack Sliced cucumber with paprika cream cheese dip or cottage cheese with sunflower seeds
  • Lunch Large salad with avocado, vegetables, seeds, and nuts or an egg omelet with herbed goat cheese and pesto
  • Dinner Zucchini noodles (zoodles) with pesto and tofu; sautéed vegetables with tempeh; or spinach salad with cashew-crusted tofu, grilled zucchini, cubed feta, and olive oil

RELATED: What Are the Risks and Benefits of the Keto Diet?

The Risks and Benefits of Following the Keto Diet as a Vegetarian

Even though it’s tricky, it’s safe to say following the keto diet as a vegetarian can be done. But is it healthy? And does it lead to weight loss?

That depends. Mass says if going keto motivates an unhealthy vegetarian to clean up his or her carb game, it could be beneficial and lead to better blood sugar control. Plus, transitioning from a pasta-heavy diet to one that’s rich in veggies and healthy fats should help someone drop unwanted pounds, she says. But for vegetarians who eat relatively clean already and rely on healthy carbs like quinoa and oats — which are limited on the keto diet — to help them feel full, adopting low-carb keto might be overly restrictive.

The research on vegetarian keto diets is limited, but anecdotally speaking, MacDowell says she noticed a handful of positive changes once she started following the diet. “I found that not only did I lose weight very quickly , I also noticed things like joint pain was disappearing, my digestion was normalizing, little things that I didn’t at all expect,” MacDowell says.

Preliminary studies have also linked the keto diet to certain diseases, including diabetes. A study published in September 2016 in the Journal of Obesity and Eating Disorders, for instance, found the presence of ketones in the blood can lower HbA1c levels, potentially by way of ketone bodies decreasing glucose metabolism, and benefit people with type 2 diabetes.

RELATED: Does the Ketogenic Diet Work for Type 2 Diabetes?

Still, Mass is hesitant to recommend this way of eating. “I don’t see many benefits to going keto vegetarian,” she says. The major concern is nutritional deficiencies. As Medline Plus notes, vegetarians already are at risk of being deficient in vitamin B12, vitamin D, zinc, iron, calcium, omega-3 fatty acids, and protein. Keto then puts more restrictions in place, further increasing the likelihood of being deficient in some of these nutrients. For example, breakfast cereals, which are usually rich in vitamin B12, are not allowed on keto.

Protein is also a big concern. “Since the keto diet is relying on protein and fat for your calorie intake, you are cutting out many of the complete proteins you would be attaining — say from legumes and grains — on a regular vegetarian diet,” Mass says. “On a keto diet, this source of complete proteins is now essentially eliminated.” Protein is important to help the body build bones, muscles, and skin, according to Medline Plus.

How to Follow a Vegetarian Keto Diet in a Healthy Way

By being aware of the things you might be deficient in, you could (and should) load up on foods that are rich in those nutrients, such as cheese for vitamin B12, eggs for vitamin D, and leafy greens like kale for calcium. If you are interested in trying keto without eating meat, Mass also recommends easing up on how strict of a vegetarian you are and eating fish if you don’t already since it’s a great source of omega-3s and protein.

RELATED: 15 Burning Questions About the Keto Diet, Answered

The bottom line? This way of eating is tough to stick with because it combines two restrictive diets. Mass believes the risks outweigh the benefits. But if you decide to try it, Mass cautions to approach the diet carefully, ideally under the guidance of a qualified registered dietitian who can help you pick your foods strategically and ensure you are supplementing the diet where needed. Mass also suggests reducing your carb intake gradually rather than going full-blown vegetarian keto overnight so you don’t completely shock your system.

Is It Possible to Follow a Vegetarian Keto Diet?

The vegetarian diet is one of the best out there for weight loss; research has even found that it’s twice as effective at reducing body weight than traditional low-carb diets. But as trendy diets pop up, vegetarians may want to expand their horizons. That’s how the vegetarian keto diet, a variation of the super-popular ketogenic diet, started drawing attention.

The goal of a traditional keto diet is to speed up weight loss through fat burning. It’s done by following a meal plan that’s high in fat, very low in carbs, and moderate in terms of protein, says Vandana Sheth, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. Those ratios mean your diet should break down to approximately 80 percent fat, less than 5 percent carbs, and 15 to 20 percent protein.

The strategy can be a successful one: According to research published in the journal Diabetes & Metabolic Syndrome: Clinical Research & Reviews, the keto diet may burn 10 times as much fat as other diets. But that doesn’t necessarily mean it’s the best option for everyone-including vegetarians. (Look at how the keto diet transformed Jen Widerstrom’s body.)

Should Vegetarians Try the Keto Diet?

Despite the vegetarian diet’s links to weight loss, it is possible for vegetarians to be overweight. That’s because vegetarian diets, with their focus on fruits and vegetables, tend to be more carb-heavy and fat-deficient than other diets. Science has shown that overloading on carbs and sugars can lead to weight gain, and considering protein’s positive effects on satiety and metabolism, skimping on the nutrient can also cause pounds to pile on.

So if a high-carb, low-fat vegetarian diet isn’t helping you hit your weight-loss goals, switching to a vegetarian keto diet, which prioritizes fats and proteins while restricting carbs, could be the jump start your system needs. (You can even try these vegetarian keto recipes.)

“We know that reducing your carbs to a very low percentage of your daily calories can stimulate ketosis, when your brain and body begins to run on ketones (aka fat) rather than carbs for fuel,” says Abbey Sharp, R.D. And that stands true whether you eat animal products or not. “Ketosis has been shown to help promote weight loss because it helps suppress your hunger hormones and therefore your appetite, while also promoting substantial water loss to reduce bloating,” she adds. (Check out the results of one woman’s keto diet weight-loss program.)

But that doesn’t mean it’s going to be easy. Because, at their core, a typical vegetarian diet and a traditional keto diet contradict one another. “The essence of a vegetarian diet is healthful carbohydrates, and keto diets are very low in carbs,” says Sharon Palmer, R.D.N. And depending how strict a vegetarian diet you follow, you most likely avoid all meats, poultry, and fish-the main sources of protein recommended in a typical ketogenic diet, adds Sheth. Not to mention that many plant-based protein sources, such as beans and lentils, are high in carbs-so they’d be a no-go on a vegetarian keto diet plan.

So the question is whether it’s actually possible to meld these two diets together. Sharp says the answer is yes. “It definitely is possible, but it will be incredibly limiting,” she explains. “The key will be to include lots of low-carb veggies, as well as higher-fat nuts, seeds, avocados, vegan protein, eggs, and full-fat dairy.”

What Vegetarians Need to Know Before Going Keto

The first thing that people need to know about the keto diet is that, scientifically, there is no evidence that it’s beneficial long-term, says Sheth. (Then again, it wasn’t designed to be.) That’s why, if you do go for it, you don’t need to stick to it full-time. Instead, you can cycle in and out of ketosis.

When you are following a vegetarian keto meal plan, though, Palmer recommends focusing mostly on whole foods. Not only will those help you hit your nutrient checkboxes, but they’re also rich in slow-digesting carbs and help maintain energy levels longer. And as with any healthy diet, you should avoid processed foods and refined carbs and sugars, which are stripped of important nutrients that prevent sugar from being absorbed into the bloodstream too quickly. (Not sure which drinks are keto-approved? Check out this list.)

Vegetarians following the keto diet could also run the risk of becoming deficient in certain nutrients, vitamins, and minerals. Three big ones: B12, iron, and omega-3 fatty acids. “B12 is largely found in animal products; heme-iron, which is most readily absorbed, is only obtained in animal products; and fish is a great source of omega-3s,” explains Sharp. Unfortunately, those aren’t the only elements at risk of being deficient. Zinc, an important antioxidant, most often comes from meat and poultry; calcium and vitamin D-two nutrients that are crucial for bone health-are mostly found in dairy products; and magnesium, another important nutrient for bone health (and energy) is typically ingested via grains, which are on the no-no list for vegetarian keto followers.

With all that in mind, one thing is clear: A vegetarian keto diet has the potential to get confusing, fast. So if you’re considering it, Sheth recommends meeting with a registered dietitian nutritionist to ensure that you are adequately meeting your nutritional needs. (You could also share this beginner keto-friendly meal plan with non-vegetarians.)

How to Stock Your Vegetarian Keto Kitchen

For an overall view of what a successful vegetarian keto diet meal plan looks like, you have to consider your three main macronutrients first: Healthy fats, carbs, and protein. Because you’re not eating meat, you’ll have to turn to other sources for fat. Plus, “since some of the vegan meats on the market will contribute some carbs, you’ll have to be extra careful about limiting portion sizes,” says Sharp. “This means that the majority of your fat calories will need to be coming from foods like nuts, seeds, eggs, and oils.”

Carbs should come from whole foods, says Palmer-meaning fruits, like apples, avocados, or blueberries; legumes, including tempeh and soy; and vegetables, such as leafy greens and tomatoes. (Here’s a low-carb bread recipe you can still eat while on the keto diet.)

Often, the hardest part of sticking to a diet is having all of the right foods on hand. Set yourself up for success by hitting the grocery store with this vegetarian keto diet food list in hand:

Good Carbs

  • Tempeh
  • Wheat berries
  • Apples
  • Blueberries
  • Sweet potatoes

Low-Carb, High-Protein Foods

  • Greek yogurt
  • Cheese
  • Eggs
  • Nut butters
  • Kale, spinach, and Brussels sprouts

Plant-Based Omega-3 Fats

  • Chia seeds
  • Flax seeds
  • Hemp seeds
  • Walnuts
  • Brussels sprouts

Iron-Rich Foods

  • Pumpkin seeds
  • Sesame seeds
  • Dark leafy greens (like kale or cooked spinach)
  • Soy items (like tofu and bean sprouts)
  • Lentils

Foods High In Zinc

  • Dark chocolate
  • Pumpkin seeds
  • Sesame seeds
  • Egg yolks
  • Garbanzo and kidney beans

Calcium- and Vitamin D–Rich Foods

  • Almond milks and butters
  • Sesame seeds
  • Dark leafy greens
  • Tempeh
  • Kale
  • By Ashley Mateo @ashleymateo

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Just because you don’t eat meat doesn’t mean you can’t be successful on a ketogenic diet! This list of the 101 Best Keto Vegetarian Recipes has something to delight every palate!

I get asked for meatless keto recipes for the low carb vegetarian all the time, and with the help of my assistant Stacey, I finally put together a collection of the 101 Best Keto Vegetarian Recipes we could find! We will be adding more meatless low carb recipes to a Keto Vegetarian Recipes Pinterest Board in the coming months so be sure to follow IBIH on Pinterest if you aren’t already!

Even if you aren’t vegetarian, but are just looking to implement a keto Meatless Monday, or are looking for more keto vegetable side dishes – you’ll find so many delicious and healthy choices in this collection!

Some of these keto vegetarian recipes are also vegan, or can be made so with just a few minor substitutions. The first category contains vegetarian keto breakfast recipes, and the second category has keto vegetarian soups, salads, and main dishes.

Best Keto Vegetarian Breakfast Recipes

Cannoli Stuffed Crepes – I Breathe I’m Hungry

Vegetarian 3 Cheese Quiche Suffed Peppers – Ruled Me

Asparagus and Tomato Frittata with Havarti and Dill – Kalyn’s Kitchen

Spinach and Artichoke Egg Casserole – A Spicy Perspective

Avocado Baked Eggs – Beartastic Recipes

Cinnamon Faux-st Crunch Cereal – I Breathe I’m Hungry

Quick Keto McMuffins – Keto Diet App

Egg Fast Snickerdoodle Crepes – I Breathe I’m Hungry

Very-Veggie Cauliflower Hash Brown Breakfast Bowl – Iowa Girl Eats

Cheesy Thyme Waffles – Ruled Me

Baked Eggs and Asparagus with Parmesan – Kalyn’s Kitchen

Keto Detox Green Smoothie – I Breathe I’m Hungry

Keto Breakfast Brownie Muffins – Ruled Me

Shakshuka – Tastaholics

Spinach and Mushroom Breakfast Casserole – What a Girl Eats

Best Keto Vegetarian Recipes – Appetizers, Soups, Salads, Mains

Keto 7 Layer Dip – I Breathe I’m Hungry

Cheesy Cauliflower Breadsticks – Low Carb Yum

Low Carb Broccoli and Cheese Fritters – Ruled Me

Keto Muffins – Keto Connect

Low Carb Snap Pea Salad – Simply So Healthy

Cheesy Keto Herb Muffins – I Breathe I’m Hungry

Low Carb Mushroom Risotto with Cauliflower Rice – Peace Love and Low Carb

Caprese Grilled Eggplant Roll-Ups – Caroline’s Cooking

Easy Cheesy Zucchini Gratin – I Breathe I’m Hungry

Stuffed Zucchini with Goat Cheese and Marinara – The Wicked Noodle

Eggplant Gratin with Feta Cheese – Lavender and Macarons

Dairy Free Garlic & Chive Cauliflower Mash – I Breathe I’m Hungry

Sundried Tomato Pesto Mug Cake – Ruled Me

Parmesan Cauliflower Steak– Hey Keto Mama

Fried Goat Cheese – Keto Connect

Low Carb Creamy Cilantro Lime Coleslaw – My Life Cookbook

Simple Greek Salad – Joy Filled Eats

Low Carb Cauliflower Hummus – I Breathe I’m Hungry

Crispy Tofu and Bok Choy Salad – Ruled Me

Roasted Caprese Tomatoes with Basil Dressing – Simple Delicious Food

Low Carb Eggplant Fries – I Breathe I’m Hungry

Anti-inflammatory Egg Drop Soup– Keto Diet App

Vegetarian Greek Collard Wraps – Ruled Me

Keto Asian Noodle Salad with Peanut Sauce – I Breathe I’m Hungry

Cheesy Low Carb Cauliflower Risotto – I Breathe I’m Hungry

Spinach and Zucchini Lasagna – Primavera Kitchen

Zucchini Noodle Egg Drop Soup – Snixy Kitchen

Low Carb Cream of Broccoli Soup – I Breathe I’m Hungry

Keto Basil and Tomato Soup – I Breathe I’m Hungry

Charred Veggie and Fried Goat Cheese Salad – Ruled Me

“Anti” Pasta Cauliflower Salad– I Breathe I’m Hungry

Crunchy and Nutty Cauliflower Salad – Low Carb So Simple

Easy Keto Broccoli Slaw – I Breathe I’m Hungry

Vegetarian Keto Club Salad – Ruled Me

Vegetarian Red Coconut Curry – Ruled Me

Easy Cheesy Vegetarian Spaghetti Squash Lasagna – Peas and Crayons

Zucchini Noodles with Avocado Sauce – Simple Vegan Blog

Fathead Keto Gnocchi – I Breathe I’m Hungry

Tomato and Basil Galette – Ruled Me

Quick Spiralized Zucchini Noodles with Grape Tomatoes – Skinny Taste

Cheesy Spaghetti Squash with Pesto – I Breathe I’m Hungry

Vegan Sesame Tofu Eggplant – Ruled Me

Low Carb Taco Shells – Sweet As Honey

4 Cheese Pesto Zoodles – I Breathe I’m Hungry

Low Carb Vegetarian Chili Rellenos– Kalyn’s Kitchen

Cauliflower Crust Grilled Cheese – The Iron You

Spinach and Artichoke Spaghetti Squash – Taste and Tell Blog

Keto Pierogies Using Fathead Dough – I Breathe I’m Hungry

Cauliflower Confetti Kale Pecan Salad– Sugar-Free Mom

Roasted Mushroom and Walnut Cauliflower Grits – Ruled Me

Cheesy Ranch Roasted Broccoli – I Breathe I’m Hungry

Easy Low Carb Cauliflower Rice – Simply So Healthy

Low Carb Fried Eggplant – Low Carb Crock

Zucchini Noodle Salad with Parmesan and Walnuts– I Breathe I’m Hungry

Zucchini Noodles Greek Salad – Cupcakes and Kale Chips

Creamy Avocado Pasta with Shirataki – Happy Keto

Spicy Crock Pot Cauliflower Mac and Cheese – Stephanie Sain

Keto Cheesy Broccoli Cauliflower Rice – I Breathe I’m Hungry

Zucchini Noodle Alfredo – The Dinner Mom

Vegetarian Zucchini Lasagna Spirals – A Saucy Kitchen

Fresh Bell Pepper Basil Pizza – Ruled Me

Cauliflower Crust Vegetarian Pizza with Mushrooms and Olives – Kalyn’s Kitchen

Creamy Cauliflower and Mushroom Risotto – Yummy Inspirations

Jalapeno Popper Cauliflower Casserole – I Breathe I’m Hungry

Easy Guacamole Tostadas – Kalyn’s Kitchen

Low Carb Vegetarian Greek Briam – Keto Diet App

Low Carb Grilled Haloumi Bruschetta – All Day I Dream About Food

Keto Fettuccini Alfredo – I Breathe I’m Hungry

Moroccan Roasted Green Beans– I Breathe I’m Hungry

Mediterranean “Pasta” – Peace Love and Low Carb

Zucchini Noodles with Roasted Tomato Basil Sauce – Running to the Kitchen

Zucchini and Ricotta Tart – All Day I Dream About Food

Low Carb Spinach Falafel – Sweet as Honey

Roasted Baby Eggplant with Ricotta – I Breathe I’m Hungry

Low Carb Zucchini Lasagna Skillet – Primavera Kitchen

Detox Cauliflower Mushroom Bowls – Food Faith Fitness

Low Carb Faux-lafel with Tahini – I Breathe I’m Hungry

Low Carb Mexican Cauliflower Patties – Healthy Seasonal Recipes

Caprese Style Portobellos – Proud Italian Cook

Zucchini and Sweet Potato Latkes – I Breathe I’m Hungry

Spinach and Artichoke Dip Cauliflower Casserole – I Breathe I’m Hungry

Low Carb Indian Egg Curry – My Keto Kitchen

Low Carb Quesadillas using Cauliflower Wraps– Wholesome Yum

Cheesy Cauliflower alla Vodka Casserole – I Breathe I’m Hungry

Cheesy Spinach Puffs – I Breathe I’m Hungry

Spinach and Artichoke Stuffed Portobellos– Low Carb Yum

New to Keto and need help getting started?? Try following my 12 weeks of free keto menu plans, starting with the 3 Day Keto Kickstart and Keto FAQs!

Or if you’re already on keto but want to boost your results, try the wildly popular and effective IBIH 5 Day Keto Soup Diet and drop as much as 10 pounds!

Don’t believe me? Check out the comments section on that post for testimonials or join the IBH 5 Day Soup Diet Facebook Group and ask around to see firsthand the amazing results people are getting!!!

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Low carb vegetarian meals can be tricky to find. It can be tricky becoming low carb when you are vegetarian. Many vegetarian meals rely on pasta, bread, pulses and grains which are high carb and most low carb meals rely on meat.

Vegetarians wishing to go low carb can use eggs, non-sweetened yoghurt, cheeses, nuts, lower carb vegetables, healthy oils, avocados, seeds and berries. These are all low carb, moderate protein and plenty of healthy fats.

The Ultimate LOW-CARB Vegetarian Cookbook: Suddenly being a low-carb vegetarian just got a whole lot easier AND healthier. Tasty nutritious meals, snacks and sweet treats the whole family will love. –

So if you have been looking high and low for amazing low carb vegetarian meals, then read this, because I’ve done the hard work for you and scoured the internet and asked all my low carb friends, and the result is 28 Incredible Low Carb Vegetarian Meals.

What is a vegetarian?

The definition of a vegetarian can be incredibly controversial to many people. Are you a pescatarian? A flexitarian? Lacto-Ovo-Vegetarian? Vegan? Raw vegan?….. For most people when they think of vegetarians, they think of lacto-ovo-vegetarians – those who don’t eat meat/flesh, fish, shellfish of any kind but still eat dairy products and eggs.

For the purpose of this recipe roundup for low carb vegetarian meals, I have included eggs and dairy. I will create a vegan roundup in the future which will exclude these.

Please leave a comment at the end telling us your favourite meat-free recipe.

28 Incredible Low Carb Vegetarian Meals

LCHF Spinach And Feta Pie by Ditch the Carbs- This is may absolute favourite go-to low carb vegetarian meal. It is perfect for dinner, lunch and especially sturdy to take on a picnic. Ideal for school lunch boxes too.

Courgette Mint Feta Fritters by Ditch the Carbs – Serve these courgette and mint fritters with a colourful salad and minty yoghurt sauce, and they’ll be coming back for more.

Spaghetti squash egg nests by KetoDietApp – This meal is the perfect start to your day on a Sunday morning. It’s a great way to use leftover spaghetti squash from last night’s dinner!

What Are Zoodles? by Ditch the Carbs – No low carb vegetarian meal can be complete without some zoodles. Still, don’t know what they are? Take a look and learn how to make them.

Fettuccini Alfredo by I Breathe, I’m Hungry – Tender noodles in a creamy Alfredo cheese sauce – so good nobody will believe it’s low carb and gluten free!

Caprese Crustless Quiche by Wholesome Yum – This low carb crustless quiche is everything you love about a Caprese salad, transformed into a satisfying and protein-packed vegetarian me

Zucchini Ricotta Tart by All Day I Dream About Food – Not only is this cheesy tart vegetarian, but it’s great for any meal of the day. Throw a green salad on the side to make it lunch or dinner!

Low Carb Eggplant Parmesan Bites by Ditch the Carbs – These cute little bites can be made into a meal by serving with warm steamed vegetables or a huge side salad.

Cheesy Cauliflower alla Vodka Casserole by I Breathe I’m Hungry – Hearty and satisfying, this cauliflower alla vodka casserole is so good you’ll never miss the penne!

Spicy Cauliflower Quesadillas by Wholesome Yum – These spicy, low carb, and gluten-free quesadillas are made with sharp cheddar cheese, a creamy homemade jalapeno sauce, and tortillas made from cauliflower.

Twice Baked Spaghetti Squash by Kalyn’s Kitchen – Spaghetti squash is delicious with pesto and Parmesan and this Twice-Baked Spaghetti Squash with Pesto and Parmesan is low-carb and gluten-free. It makes a nice winter side dish if you’re avoiding higher-carb vegetables.

Green FatHead Pizza by Ditch the Carbs – Such a fresh and light alternative to heavy stodgy pizza. Green Fathead pizza makes such a wonderful low carb vegetarian meal, lunch or dinner.

Spiralized Zucchini Asian Salad by Low Carb Yum – You’ll enjoy this refreshing spiralized zucchini Asian salad on lazy days. No cooking involved. Just mix and chill.

Roasted Cauliflower Slices by Kalyn’s Kitchen – Roasted Cauliflower Slices with Red Pepper, Capers, Lemon, and Olives is a delicious low-carb meatless meal!

Crustless Mushroom Spinach Pie by Sugar-Free Mom – The only vegetarian meal my meat loving family will eat without complaint. It’s a hearty pie!

How To Cook Spaghetti Squash (Video) by Ditch the Carbs – Just add butter or some homemade tomato sauce to spaghetti squash and you have a wonderful easy meal. Watch the video to see how easy these are to cook.

Spinach Artichoke Breaskfast Casserole by All Day I Dream About Food- All the flavours of the classic spinach artichoke dip in a delicious meatless low carb breakfast casserole. And it’s all baked in your crockpot! Can also be made dairy-free.

Spinach Mushroom Cheese Quiche by Low Carb Yum

Low Carb Egg Salad by Ditch the Carbs – Low carb egg salad can be transformed into a full low carb vegetarian meal by adding diced vegetables such as celery, peppers, mushrooms, chilli, curry powder, mustard seeds, alf alfa sprouts or even grated carrots. The possibilities are endless.

Greek Briam With Feta by KetoDietApp – This Greek Briam is one of the best vegetable dishes you can have on a low-carb diet. It’s easy to make and full of flavour!

The Ultimate LOW-CARB Vegetarian Cookbook: Suddenly being a low-carb vegetarian just got a whole lot easier AND healthier. Tasty nutritious meals, snacks and sweet treats the whole family will love. –

LOW CARB VEGETARIAN SIDE DISHES

Cauliflower Rice by Ditch the Carbs – A vegetarian staple, add flavours and herbs to make it pack a punch.

Labna with Lemon and Herbs by Ditch the Carbs – A tasty herbed cheese to keep n the fridge to add to salads.

Creamed Leeks by Ditch the Carbs – This can even be pureed into a soup with a little vegetable stock. Perfect for winter.

Avocado Salsa by Ditch the Carbs – When avocados are in season, this is a great way to serve them. Why not make a whole bowl for yourself?

Stuffed Baby Peppers by Ditch the Carbs – The perfect snack or appetiser.

Chocolate Green Smoothie by Ditch the Carbs – Are you after a liquid lunch or breakfast on the go?

Low Carb Focaccia Bread by Ditch the Carbs – Add some garlic butter and this is perfect to share.

Low Carb FatHead Crackers by Ditch the Carbs – For when you want a crunchy low carb cracker.

The Ultimate LOW-CARB Vegetarian Cookbook: Suddenly being a low-carb vegetarian just got a whole lot easier AND healthier. Tasty nutritious meals, snacks and sweet treats the whole family will love. –

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The Low Carb Vegetarian & Vegan Diet

Yes! If you are vegetarian or vegan, you can follow a low carb diet like Atkins® while still reaching your weight loss goals and maintaining a healthy lifestyle.

Eco Atkins

This vegan Atkins diet alternative was developed by researchers at St. Michael’s Hospital in Toronto, who set out to determine whether a high-protein vegetarian or vegan diet could promote weight loss and help reduce “bad” cholesterol. The result of their study was the Eco Atkins diet, which had a similar ratio of protein and carbs as the original Atkins diet, but replaced high-fat animal protein with vegetable protein.

Eco Atkins vs Vegetarian Diet

For their study, published in the Archives of Internal Medicine, researchers put one group of participants on either 1.) the vegan Eco Atkins diet or 2.) a lacto-vegetarian diet, which consisted of more carbs and less fat. Both diets in the study met researchers’ low-carb and high-protein criteria, were low in calories (providing 60% of the study participants’ calorie requirements), and allowed for exercise. All subjects in both groups were overweight at the start of the study, which lasted one month.

On the Eco Atkins diet, protein accounted for 31% of total calories, fat accounted for 43% of total calories, and the remaining 26% of total calories were carbohydrates. Common starchy items like bread, rice, potatoes, and baked goods were eliminated.

Over the course of the study, both groups lost the same amount of weight and improved their blood pressure, cholesterol, and triglyceride levels. Participants on the Eco Atkins diet, however, saw a greater reduction in their “bad” LDL cholesterol than did the group on the low-fat vegetarian diet. Additionally, ApoB-, a component of LDL that is related to heart disease, fell significantly more for the Eco Atkins low carb dieters than it did for the vegetarian group, whose diet consisted of more carbs.

The Vegetarian & Vegan Atkins Plan

Want to try the low carb vegetarian or vegan Atkins plan for yourself? Follow this formula developed by the study:

  • 31% of your total calories should come from protein.
    Participants in the Eco Atkins vegan study ate primarily plant protein in the form of nuts, beans, soy burgers and beverages, tofu, gluten, cereals, and vegetable products such as veggie bacon, burgers, breakfast links, and deli slices. For vegetarians, tofu, eggs, and cheese are the main source of protein and supply all essential amino acids.

  • 43% of your total calories should come from fat.
    This means “good fats” found in avocados, nuts, soy products, and vegetable oils such as olive oil.

  • 26% of your total calories should come from carbs.
    Dieters consumed their carbs in the form of fruits, vegetables, and whole grains, with a limited amount of oats and barley and an emphasis on viscous vegetables like okra and eggplant, as well as other low-starch vegetables. Avoid common starchy items like bread, rice, potatoes, and baked goods.

  • For both vegans and vegetarians, we recommend a daily multivitamin and fish oil supplement. Vegans can substitute flax oil for fish oil.

Due to heavy restrictions, limited protein sources, and the higher carb count, the Induction Phase may prove difficult for vegetarians and Eco Atkins dieters. If you are interested in the low carb vegan or vegetarian Atkins plan, we suggest beginning with Atkins 20®, Phase 2, which has a similar ratio to the formula above, or Atkins 40®.

So what are you waiting for? Register today to start achieving your weight loss goals!

Is it possible to follow a vegetarian keto diet?

The simple answer is yes. But it takes a little extra thought. While a traditional keto diet typically involves protein from animal sources, it is possible to avoid meat while following a keto meal plan. In fact, the biggest component of the ketogenic diet is fat, which you can easily get from vegetarian foods.

Overall, the keto diet focuses on eating real, whole foods. You’ll focus on leafy green veggies, low-sugar fruits, plant-based protein, and lots of healthy fats.

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Whether or not a long-term vegetarian keto diet is healthy is another story. Long-term vegetarian keto could result in protein deficiencies and not getting enough calories. But for a short period of time, it’s doable — as long as you have the right information, tools, and foods available to you.

Get ready to dive into a vegetarian-friendly keto food list — one macronutrient at a time.

Carbohydrates for a Vegetarian Keto Diet

Besides getting plenty of healthy fats, keeping your carb intake to a minimum is one of the most important factors on the keto diet. Avoid carb-heavy snacks and meals, cutting out any foods that will spike your blood sugar considerably. This includes, but is not limited to, refined carbs like sugar, flour, bread, cereal, and potato chips. Adjusting to this way of eating may seem difficult at first, but like anything else, it just takes some getting used to.

Carbs to Avoid on Keto

On keto, you’ll eliminate high-carb, starchy vegetables, sugar, candy, and grains (even whole grains). Here are some carb sources to remove from your home and kitchen:

  • Pastas
  • Breads
  • Chips, crackers, and pretzels
  • Tortillas
  • Rice
  • Sodas
  • Cereals
  • Any other packaged foods with refined sugars or flours
  • Fruit juices and most fruits
  • White potatoes, sweet potatoes
  • Starchy vegetables

Carbs to Enjoy (In Moderation) on Keto

On a vegetarian keto diet, you’ll enjoy the same carbohydrates as those on a “regular” keto diet. These include low-sugar fruits, full-fat yogurt and dairy products, and low-carb veggies.

Low-Carb Vegetables

Low-carb veggies have plenty of health benefits. Low-carb leafy vegetables provide dietary fiber, keep you full, and are packed with beneficial vitamins and minerals. Plus they’re extremely low in carbs.

To keep your meals fresh and exciting, experiment with how your veggies are prepared. Try some raw atop a salad, and roast others in coconut oil with plenty of seasonings. Be sure to check the Perfect Keto recipe library for more ideas.

  • Spinach
  • Kale
  • Brussels sprouts
  • Swiss chard
  • Lettuce
  • Asparagus
  • Green beans
  • Broccoli
  • Artichokes
  • Summer and winter squash
  • Red and white cabbage
  • Cauliflower
  • Bell peppers
  • Onions
  • Mushrooms
  • Tomatoes
  • Eggplant
  • Garlic

Low-Sugar Fruit

Because of its sugar content, fruit should be eaten in moderation on keto. Some fruits, however, are lower in carbs (and therefore sugar) than others. Berries and avocado are much lower in sugar than apples, bananas, or watermelon, and therefore can be enjoyed sparingly.

  • Blackberries
  • Strawberries
  • Raspberries
  • Blueberries
  • Avocado

Condiments, Dressings, and Spices on the Vegetarian Keto Diet

Condiments, spices, and some salad dressings don’t quite fit into any macronutrient category. However, they’re important to mention because they can give plenty of flavor to your meals. Here are a few condiments you might want to keep stocked in your fridge on your vegetarian keto diet:

  • Coconut aminos (a gluten-free substitute for soy sauce)
  • Worcestershire sauce
  • Hot sauces
  • Yellow mustard
  • Mayonnaise (look for brands made with cage-free eggs)
  • Sugar-free ketchup
  • Sauerkraut (free of sugars)
  • Sugar-free or low-sugar high-fat salad dressings

Dried and fresh herbs and spices are also keto-friendly. Try adding these to your keto meals for a punch of flavor:

  • Basil
  • Oregano
  • Parsley
  • Rosemary
  • Thyme
  • Cilantro
  • Cayenne pepper
  • Chili powder
  • Cumin
  • Cinnamon
  • Nutmeg
  • Lemon or lime juices
  • Pepper and salt

Protein on a Vegetarian Ketogenic Diet

There are plenty of high-protein foods that do not come from animal products. Here’s a comprehensive list of vegetarian protein sources to try on keto:

  • Eggs
  • Full-fat dairy
  • Tempeh
  • Lentils
  • Natto
  • Miso
  • Nuts and seeds (discussed further below)

A few final things to note here: If you eat soy products, try to stick to high-quality, non-GMO sources (like organic tempeh). If you find your protein needs still aren’t being met, you could supplement with an organic rice or hemp protein powder.

Lastly, be wary of packaged vegan and vegetarian meat substitutes. These packaged products typically contain unwanted and unnecessary ingredients, and have a high carb content.

Fats for Vegetarians in Ketosis

When trying to enter a state of ketosis, fats should make up the bulk of your calories. Luckily, most high-fat, high-quality foods come from plant-based sources, including nuts and seeds, oils, and dairy products.

Nuts and Seeds

Nuts and seeds are fantastic sources of both protein and fat. Be sure to choose mostly low-carb and high-fat nuts and seeds, as some are higher in carbs than others. Check out this full guide to nuts on the ketogenic diet for further information.

Some high-fat, low-carb nuts and seeds include:

  • Pecans
  • Brazil nuts
  • Macadamia nuts
  • Pumpkin seeds
  • Walnuts
  • Coconut (unsweetened)
  • Hazelnuts
  • Pine nuts
  • Almonds
  • Chia seeds
  • Flaxseeds
  • Nut butters made from any of the above

Other nuts and seeds should be eaten in moderation. These have a higher carb content than those listed above. These include:

  • Peanuts
  • Pistachios
  • Cashews
  • Chestnuts

Healthy Oils and Other Non-Dairy Fat Sources

The right types of oils are great for a ketogenic diet because they’re made entirely of fat. MCT’s (medium chain triglycerides) are a type of fat that’s easily broken down and metabolized for energy. This can help improve mental clarity, athletic performance, and negate the side effects of keto flu.

MCTs can be found in coconut oil and other healthy oils. Otherwise, you can supplement with it through Perfect Keto’s MCT Oil Powder, which can easily be mixed into your morning smoothie.

Other beneficial oils include:

  • Olive oil
  • Coconut oil
  • Avocado oil
  • MCT oil
  • Macadamia oil
  • Flaxseed oil

Remember, there are plenty of foods with a healthy fat content beyond oils, nuts, and seeds. These include:

  • Olives
  • Avocados
  • Cocoa butter
  • Coconut cream

Dairy and Eggs

If you tolerate dairy, it is perfectly acceptable to consume on keto. Simply choose high-quality, full-fat dairy products from organic, grass-fed sources whenever possible. Some keto-friendly egg and dairy products include:

  • Heavy whipping cream
  • Cream cheese
  • Cottage cheese
  • Mayonnaise
  • Full-fat, hard cheeses like parmesan, Swiss, and cheddar
  • Full-fat, soft cheese like brie, Monterrey jack, mozzarella, feta, and goat cheese
  • Grass-fed butter
  • Eggs (make sure they’re pastured or free-range and preferably omega-3-enriched)
  • Full-fat unsweetened Greek yogurt or coconut yogurt

Vegetarian Keto Meal Ideas

Now that you know which foods are included in a vegetarian keto diet, here are some keto-friendly recipe ideas for breakfast, lunch, and dinner.

Breakfast ideas:

  • Vegetables and eggs with avocado fried in coconut or olive oil
  • Egg frittata with asparagus and avocado
  • Vegetable and feta omelet fried in coconut or olive oil
  • Smoothie made from coconut cream, berries, ice, full-fat yogurt, almond butter, and stevia extract

Lunch ideas:

  • Egg salad with added avocado
  • Mixed greens salad with avocado, mozzarella, pesto, olives, bell pepper, onions, a few nuts, lemon juice, and extra virgin olive oil dressing
  • Vegetarian low-carb Greek salad with feta, tomatoes, onions, olives, fresh Greek spices, and extra virgin olive oil
  • Stir-fried cauliflower “rice” with salmon

Dinner ideas:

  • Cheese pizza with cauliflower crust and broccoli
  • Pasta made with zucchini noodles and keto alfredo sauce
  • Portobello “steak” with kale salad and cauliflower mashed potatoes
  • Eggplant chips baked in olive oil

Can You Follow Keto as a Vegan?

Great question. Since a vegan diet is even more restricted in terms of eating any animal products (including eggs and dairy), going keto as a vegan is highly impractical and takes a lot more thought. It is very difficult to sustain a healthy ratio of protein and fats as a keto vegan. However, if you consume plenty of fats from healthy oils, nuts and nut butters, avocados, seeds and seed butters, and coconut, it is possible. But again, it’s very challenging.

Vegetarian Keto is Possible, But Not Recommended

It’s true — following a vegetarian diet on keto is possible, but over time is a very restrictive diet that might not meet your caloric or protein needs. If you’re planning on following a vegetarian diet long-term, please consult with a qualified doctor or nutritionist.

Being vegetarian and staying in ketosis takes more thought and a lot of preparation. Overall, you should focus on eating plenty of high-quality fats; high-fiber, low-carb vegetables; and getting enough protein through plant-based sources.

If you’re struggling to get enough calories, you can consider supplements such as a vegetarian protein powder or MCT powder.

If you find yourself in need of meal ideas, be sure to check out this extensive list of recipe ideas.

Perfect Keto also offers plenty of snack options that are vegetarian-friendly to hold you over between meals. To get started, consider creating your own vegetarian keto bundle to help get you through any adjustment period and succeed on keto.

What Can You Eat on a Vegetarian Keto Diet?

Eating a plant-based diet, or even going all-out vegetarian, can be quite healthy. Vegetarians tend to be slimmer, have fewer chronic conditions, and live longer than their meat-eating counterparts.

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Pictured recipe: “Egg in a Hole” Peppers with Avocado Salsa

Then there’s the ketogenic diet (that high-fat and ultra-low-carb way of eating), which conjures up images of bacon, burgers and butter. It can help you lose weight quickly, and it may help you improve your cholesterol and blood pressure, and manage your blood sugar levels (though the science to support these claims is limited).

Related: 3-Day Low-Carb Vegetarian Meal Plan

But can you combine these two “diets”? Put another way-is a low-carb vegetarian keto diet even feasible?

Vegetarian keto is doable. It’ll require more brainpower and planning than the typical ketogenic diet, though, so we’re going to walk you through what you can eat and then outline some common pitfalls and what to watch out for.

Image zoom

So what foods can you eat on a vegetarian keto diet?

This list of what to eat will get you started. Think lots of veggies-like the zoodles pictured above-with proteins and some fruit mixed in.

Plant-based fats: Avocado and its oil, coconut and its oil (steer clear of any sweetened coconut though), olives and their oil.

Low-carb vegetarian proteins: Tofu, seitan and even tempeh-because although it’s higher in carbs than tofu and seitan, it’s also high in fiber, so your net carbs make it keto-friendly. Be cautious of faux-meat burgers, bacon, etc., and read their ingredient lists and nutrition labels, as they may contain sugar or be an unexpected source of carbs.

Nuts: All nuts are solid choices when you’re eating vegetarian keto, but some are higher in fat and lower in carbohydrates than others, and those are pecans, macadamias, pilinuts and hazelnuts.

Seeds: You really can’t go wrong here. Seeds are fatty, they’re not that high in carbs, and they’re typically full of fiber, bringing your net carbs down.

Dairy: Full-fat plain yogurt and plain cottage cheese (avoid flavored high-sugar varieties), hard cheeses, butter.

Eggs: This is arguably the easiest, healthiest and most complete way to get protein if you’re eating vegetarian keto. Eggs also give you a nice dose of fat and have practically no carbs whatsoever.

Berries: Strawberries, raspberries and blackberries are all lower-carb fruit choices-not because they’re actually low in carbohydrates, but because they’re packed with fiber and so your net carbs are low. You’ll probably want to skip blueberries, though-a cup will eat up nearly all of your daily carb allotment.

And, as important as it is to come up with a list of foods you can eat, to be successful on a vegetarian ketogenic diet, you might want to list the foods you can’t eat too (i.e., those that will throw you out of ketosis stat). Those are: beans and lentils (aka legumes), grains, most fruits, and all varieties of potatoes.

Challenges with vegetarian keto

The main reason why a vegetarian keto diet is so challenging is because many of the staples of a vegetarian diet are incredibly high in carbs, particularly foods like beans, lentils and whole grains that vegetarians rely on for protein, but are also packed with carbs.

Another speed bump is that vegetarians already need to be mindful of falling short on key nutrients, such as vitamins B12 and D, iron, zinc, calcium, omega-3s and even protein. Layer on another restrictive diet like keto and it can be that much harder, because cutting out breakfast cereal (fortified with B12), legumes and whole grains (for zinc, iron and protein) limits key sources of some of these nutrients.

As with any ketogenic diet, there may be unpleasant (and unhealthy) side effects like constipation, bad breath and keto flu (learn more about surprising side effects of eating keto).

What does the science say?

Search a scientific research database for “vegetarian keto” and you won’t find much. You’re pretty much limited to studies of pregnant women with chronic kidney disease who are put on a vegetarian-keto-like diet (in reality, it’s a specific low-protein diet) in an effort to carry their babies as close to full term as possible.

There are a couple of studies, though, that look at low-carb diets and break out whether the protein and fat comes predominantly from animal- or plant-based sources. Both studies (neither of which is very recent) found that eating low carb and getting most of your fat and protein from plant foods was healthier. (The study in women showed it could lower their risk of heart disease, and the study in men showed it could lower their risk of type 2 diabetes.) But while these diets were low in carbohydrates, they weren’t fully keto.

Bottom line

If you’re a carb-loving vegetarian, trying out vegetarian keto could curb your tendency to overdo it in the carb department and help you diversify your diet. But this is a way of eating that requires some up-front planning and due diligence along the way so you don’t become nutritionally deficient. And, ultimately, it’s best as a short-term diet, not one to stick to for the long haul.

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This ultimate Vegetarian Keto Food List has all the foods you can and can’t eat for successful weight loss! Includes a free vegetarian keto shopping list PDF that you can download and print for easy reference!

This post contains affiliate links. I only post links to products I completely trust and highly recommend. Please see full disclosure here.

If you want to know which foods to eat and which foods to avoid on the vegetarian keto diet, you’ve come to the right place! This ultimate Vegetarian Keto Food List has all the best foods for weight loss, so you can experience a successful transition into the low carb lifestyle.

Tip: Remember to download and print the free Vegetarian Keto Shopping List PDF, so you’ll have it the next time you’re at the grocery store! It’ll help you stay on track and choose the best foods for weight loss. You can grab your free copy by signing up for my email newsletter below. (I’ll never spam you plus I’ll send you lots of awesome keto freebies, gifts, and tips!)

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What can vegetarians eat on keto?

If you’re reading this, you’re probably wondering what vegetarians can eat on the keto diet. You’ll be happy to know that the list of keto approved vegetarian options is quite long. There are plenty of vegetarian foods that are high in fat and low in carbs.

To lose weight on the vegetarian keto diet, you’ll want to eat a diet that’s high fat, moderate protein, and low carb. This means filling up on nutrient dense oils, plant-based proteins, and low carb vegetables. We’ll go into more details about what you should eat and what you should avoid on the keto vegetarian diet in the food list below.

If you need help starting the vegetarian keto diet, I recommend checking out this FREE 7 Day Vegetarian Keto Meal Plan. It has 28 delicious vegetarian keto recipes and even includes a printable meal plan that organizes all the recipes into a 7 day meal plan with macros included.

Okay enough chit chat! Let’s dive into the Vegetarian Keto Food List, so you can start losing weight fast. 💪🏼

P.S. Make sure you download your free printable Vegetarian Keto Shopping List PDF to bring this food list with you on-the-go! Grab your free copy here.

Disclaimer: Please be aware that I am not a doctor or nutritionist. I am not qualified to diagnose, treat, prevent, or cure any disease or condition. You should always consult a qualified health professional before starting a new diet.

Vegetarian Keto Food List for Weight Loss

How to Use This List:

1) Read through the list of foods carefully.
2) Download and print the Vegetarian Keto Shopping List PDF and take it with you the next time you grocery shop.
3) When you’re at the store, choose the best vegetarian keto foods for weight loss using the shopping list PDF to stay on track.

Foods to Eat on Vegetarian Keto

Healthy Fats

  • Avocado Oil
  • Olive Oil
  • Coconut Oil
  • Coconut Butter
  • Cacao Butter
  • MCT Oil
  • Mayonnaise
  • Avocado
  • Eggs
  • Full fat dairy milk
  • Full fat coconut or almond milk (unsweetened)
  • Full fat dairy or plant-based yogurt (unsweetened)
  • Butter
  • Cheese

Nuts and Seeds

  • Almonds
  • Macadamia Nuts
  • Pecans
  • Pistachios
  • Brazil Nuts
  • Walnuts
  • Cashews
  • Hazelnuts
  • Hemp seeds
  • Flaxseeds
  • Chia seeds
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds
  • Nut butters (with NO added sugar)
  • Seeds butters (with NO added sugar)

Protein

  • Eggs
  • Tofu
  • Tempeh
  • Seitan

Veggies

  • Spinach
  • Lettuce
  • Asparagus
  • Cucumber
  • Tomatoes
  • Eggplant
  • Onions
  • Mushrooms
  • Cauliflower
  • Zucchini
  • Peppers
  • Kale
  • Cabbage
  • Green beans
  • Brussels Sprouts
  • Celeriac (in moderation)

*All fruits should be consumed in moderation.*

  • Raspberries
  • Blueberries
  • Blackberries
  • Strawberries
  • Watermelon
  • Cantaloupe
  • Lemon
  • Lime

Beverages

  • Water
  • Tea (NO sugar)
  • Coffee (NO sugar)
  • Sparkling water
  • Sugar-Free drinks
  • Vodka
  • Whiskey
  • Gin
  • Scotch
  • Brandy
  • Rum
  • Tequila

*Only drink alcohol in moderation for weight loss*

Other

  • Cacao powder
  • Spirulina
  • Cacoa nibs
  • Coconut flour
  • Almond flour
  • Olives
  • Mustard (NO honey mustard)
  • Herbs
  • Seasonings
  • Low carb sweeteners i.e. stevia, erythritol, monk fruit

Foods to Avoid On Vegetarian Keto

Meat, Poultry, Fish, and Shellfish

  • Chicken
  • Beef
  • Fish
  • Seafood
  • Pork
  • Veal
  • Turkey
  • Duck
  • Goose

Starchy Veggies

  • Carrots
  • Potatoes
  • Sweet potatoes
  • Beets
  • Parsnips
  • Yams
  • Corn
  • Peas
  • Yuca

Grains

  • Rice
  • Quinoa
  • Oats
  • Buckwheat
  • Amaranth
  • Quinoa
  • Millet
  • Rye
  • Barley
  • Sorghum
  • All purpose flour

Sweeteners

  • White sugar
  • Brown sugar
  • Powdered sugar
  • Honey
  • Maple syrup
  • Agave

Legumes

  • Chickpeas
  • Pinto beans
  • Black beans
  • Lima beans
  • Kidney beans
  • Cannellini beans
  • Navy beans
  • Lentils
  • Black eyed peas

High Carb Fruits

  • Apples
  • Bananas
  • Apricots
  • Plums
  • Oranges
  • Peaches
  • Grapes
  • Mangos
  • Pineapples
  • Pears
  • Nectarines
  • Dried fruit
  • Jellies and jams
  • Fruit juice

Condiments

  • BBQ sauce
  • Ketchup
  • Gravy
  • Dressings, sauces, or marinades with added sugar

Processed Foods

  • Cereal
  • Granola
  • Snack bars
  • Chips
  • Cookies
  • Crackers
  • Soda
  • Tonic water
  • Vitamin water
  • Sports drinks
  • Sweet tea
  • Frappuccino
  • Hot chocolate
  • Flavored milk (i.e. chocolate milk)
  • Any drink with added sugar
  • Beer
  • Wine
  • Mixed drinks with added sugar
  • Condensed milk
  • Cottage cheese
  • Anything with added sugar (read the labels)
  • Anything with hidden carbs (read the labels)

So that’s it! The vegetarian keto diet is actually very simple when you know which foods to eat and which foods to avoid.

Here are the general guidelines to follow:

  • You should eat mostly nutrient dense fats, vegetarian proteins, and low carb veggies.
  • You can enjoy low carb fruits, nuts, seeds, and full fat dairy in moderation.
  • You should avoid starchy veggies, grains, high carb fruits, legumes, processed foods, and anything with added sugar.

Good luck on your keto journey! YOU CAN DO IT! ❤️

P.S. Be sure you check out your FREE BONUS printable below!

Bonus: Vegetarian Keto Shopping List PDF

The best way to lose weight on the vegetarian keto diet is to be aware of which foods you can eat and which ones you should avoid. Pretty simple, right? Except that it’s a SUPER long list that’s definitely not easy to remember. That’s why I created a bonus printable Vegetarian Keto Shopping List PDF, so you can take a list of all the foods you can eat on-the-go!

You can grab your free Vegetarian Keto Shopping List PDF by signing up for my email newsletter below. (I’ll never spam you plus I’ll send you lots of awesome keto freebies, gifts, and tips!)

> ENTER THE FREE WELLNESS LIBRARY <<

If you enjoyed this post, you will also love:
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Everything You Need for a Vegetarian Ketogenic Diet

The Ketogenic Diet: Some Basic Principles

The ketogenic, aka keto, diet is all about macronutrients. It’s defined as a low-carb, high-fat, and moderate protein diet whose goal is ketosis – an altered metabolic state where the body switches to burning ketones instead of sugar for fuel. Being in ketosis provides a wide range of health benefits, just a couple of which include:

  • Weight loss – When you reduce your calorie intake on keto, your body starts to burn its own fat stores to make ketones. But what’s even better, the diet spares your muscles in the process . The keto diet is very effective for weight loss also because it has a natural appetite-suppressing effect .
  • Blood glucose support – Because keto is very low in carbs, it helps lower blood sugar. There’s also evidence that it can help reverse diabetes and improve insulin sensitivity.
  • Reduced inflammation – Inflammation is the leading driver of chronic diseases plaguing the West, such as diabetes, cardiovascular diseases, arthritis, and even cancer. Studies show keto provides anti-inflammatory and antioxidant protection, which helps prevent these problems .
  • Better brain health – Ketones are your body’s natural nootropics. They’re a more powerful source of energy than carbs and protein, providing a constant influx of energy to the brain. Carbs, on the other hand, lead to blood sugar spikes and crashes, which can lead to brain fog. The anti-inflammatory and antioxidant action of ketones also helps protect the brain against free radical damage.

To get these and many other benefits, you have to lower your carbs to below 50 grams per day and boost your fat intake so it makes up 65-80% of your diet. However, you can adjust these macros to fit your specific needs and goals. To learn more about macronutrient ratios on the keto diet, click here.

As a general rule – pay special attention to your carb intake. Carbs are not your friend on keto because, as long as your body is getting enough of them, it will not enter ketosis. Fat, on the other hand, is the main fuel on this diet. Don’t think that this higher fat intake is putting you at risk of weight gain because, on keto, your body burns fat.

Making the Keto Diet Vegetarian

To help lower their carb intake, keto dieters are advised to cut out all grains, legumes, and high-carb fruit and vegetables. Ketoers are also encouraged to boost their intake of high-fat dairy, fatty cuts of meat, fatty fish, and nuts and seeds. Ketoers also need to stay moderate with protein-rich food like eggs, lean cuts of meat, meat substitutes, and low-carb fruit and vegetables.

So, when you consider these guidelines, how do you make this diet vegetarian? After all, the diet excludes a whole range of vegetarian staples like fruit and grains. Well, with a bit of researching and careful planning, a vegetarian keto diet is possible. Here are some ways to make the keto diet vegetarian and nutritious as well:

1) Eat enough protein

You only need around 0.8 grams of protein per kilogram of body weight on keto. You can easily meet minimal protein requirements by replacing meat with other protein-rich food. Good options include:

  • High-fat dairy – Nutritionists claim milk products are likely the best sources of high-quality protein . That’s because milk proteins contains all 9 essential amino acids and are easier to digest than either beef or soy proteins. Just make sure you’re going for products higher in fat to make it more keto. Examples include sour cream, cheese, and full-fat yogurt.
  • Pastured eggs – Right after milk, eggs are one of the best protein sources available. Go for pastured if possible because these are more nutritious than conventional eggs . One large egg provides around 6.3 grams of protein with all essential amino acids as well as 24 grams of fat, making it ideal for keto.
  • Nuts and seeds – Most nuts and seeds are rich in protein. However, they usually don’t contain all essential amino acids. That’s why you will need to eat a variety of nuts and seeds to ensure you’re meeting your protein needs. Almonds, walnuts, hazelnuts, pistachios, sesame seeds, and chia seeds are great options on keto. Nut butters should also be on your keto food list.
  • Tofu and meat substitutes – Soy products are a bit controversial in the keto community. Some dieters claim that phytoestrogens and antinutrients in soy could have a negative effect on health and nutrition. On the other hand, soy is a rare plant source of all essential amino acids, making it a valuable vegan-friendly food. While soy milk may be high in carbs, tofu only has around 2 grams net carbs in a 7 oz. serving.

2) Eat 3 servings of low-carb vegetables

While grains and legumes are not allowed on keto, low-carb vegetables definitely are. You need to eat at least 3 servings of vegetables a day to meet your daily needs for vitamins, minerals, and fiber. Vegetables are also rich in health-benefiting phytochemicals that research shows reduce your risk of heart attack, cancer, and cognitive decline . Examples of low-carb vegetables are:

Leafy greens: spinach, cabbage, kale, parsley, arugula, lettuce, broccoli, endive, and celery.

Above-ground vegetables:zucchini, cauliflower, eggplants, peppers, cucumbers, asparagus, and bitter gourd.

3) Stick to berries and low-carb fruit

Fruit is nature’s candy so it’s definitely not allowed on keto. There are a couple of exceptions, though. Berries are generally low in carbs and there are many other low-carb keto fruit you can indulge in occasionally. Use fruit to add flavor to your keto desserts but still keep an eye on their carb count.

4) Eat a variety of fats

Fat will constitute the most part of your diet, so it’s important to choose the healthiest and highest-quality fats available. You also need a variety of fats to ensure you are giving your body everything it needs. Some fats are essential, while others are not. Some fats are also health-promoting, while others put you at risk of diseases. Here’s more on what fat you need to eat on a vegetarian keto diet and where to get it:

Essential polyunsaturated fatty acids (PUFAs)

Essential fatty acids are those the body needs to obtain from food because it can’t make them on its own. Your body needs them for brain functioning, healthy skin and nails, inflammation regulation, and countless other functions . Only two fatty acids are essential:

  • Alpha-linolenic acid (an omega-3 fatty acid)
  • Linoleic acid (an omega-6 fatty acid)

Most people are already getting enough omega-6 fatty acids since these are fairly common. But omega-3 fats are harder to obtain. The best vegetarian source of omega-3s include walnuts, olive oil, flaxseed, and chia seeds. However, studies show that your body needs fairly large amounts of plant omega-3s to convert it into its usable for . Keep that in mind when planning a vegan diet.

What we also know is that certain species of algae are the most reliable source of usable omega-3s. You can find these sold as supplements or algal oil. Around 2000-3000 mg of omega-3s daily is all you need to stay healthy.

Saturated fats

For a very long time, saturated fats were blamed for causing atherosclerosis, heart attacks, and stroke. But now, researchers say that their role in causing these disorders was much exaggerated . Furthermore, saturated fats are diverse compounds that can’t be lumped into a single “bad” category.

On a keto diet, saturated fats are not only good but a valuable tool for raising ketones. A special type of saturated fats called medium-chain triglycerides (MCTs) are even scientifically proven to raise ketones . They don’t require digestive enzymes and are directly sent to the liver to be used for energy. Sources of MCTs on a vegetarian ketogenic diet are:

  • Coconut oil (68%)
  • Palm kernel oil (52%)
  • MCT oil (100%)

Dairy is another source of MCTs, but the concentration is too low to make a noticeable impact. Include any of the above oils to your keto shopping list to support ketosis while on a vegetarian ketogenic diet.

Monounsaturated fats (MUFAs)

While the topic of saturated fats has always been controversial, researchers were never divided on MUFAs. It’s generally regarded as healthy since many studies showed that it has a protective effect on heart health and metabolic functioning . Oils highest in MUFAs include:

  • Olive oil (75%)
  • High-Oleic sunflower oil (85%)
  • Canola oil (60%)
  • Safflower oil (77%)

Other great sources of MUFAs are avocados, pumpkin seeds, most nuts, basil pesto, and dark chocolate.

Make these fats a part of every meal to boost your fat intake. You can also use vegan margarine, coconut oil, and other substitutes for baking and cooking.

Preparing Vegetarian Keto Meals

Now that you know what ingredients you need pay attention to on your vegetarian ketogenic diet, you’re probably wondering how to put this into practice. Making vegetarian keto meals can seem trick at first. But with a bit of researching and practice, you’ll build a collection of vegetarian recipes to make your diet both nutritious and exciting.

Let’s start by listing some staple ingredients you need to add to your fridge and pantry today:

Dairy & Eggs

  • Sour cream
  • Cream cheese
  • Melty cheese like gouda, cheddar, or parmesan
  • Cottage cheese
  • Full-fat probiotic yogurt (for gut health)
  • Free-range eggs

Fats and oil

  • Coconut oil
  • Olive oil
  • Butter
  • Margarine (trans-free)

Flours

  • Almond flour
  • Coconut flour
  • Chickpea flour

Low-carb vegetables

  • Avocados
  • Cauliflower
  • Zucchini
  • Broccoli
  • Leafy greens
  • Peppers
  • Tomatoes
  • Spring beans
  • Eggplants
  • Mushrooms
  • Seaweed
  • Sauerkraut (rich in probiotics)

Berries

  • Blueberries
  • Raspberries
  • Goji berries

Nuts & Seeds

  • Walnuts
  • Almonds
  • Hazelnuts
  • Pumpkin seeds
  • Sesame seeds
  • Chia seeds
  • Flax seeds

Nut Butters & Pastes

  • Peanut butter (sugar-free)
  • Almond butter
  • Tahini (sesame paste)

Plant milks

  • Almond milk
  • Coconut milk

Meat substitutes

  • Tofu
  • Seitan
  • TVP

Condiments and spices

  • Mayonnaise
  • Mustard
  • Hot Sauce
  • Soy sauce (light)
  • Apple cider vinegar (ACV)
  • Basil Pesto
  • Ranch dressing
  • All herbs and spices

The above list of ingredients, of course, isn’t complete. But it’s a good starting point for a vegetarian ketogenic diet. Consider visiting our keto recipes section to get inspirational ideas for your next plant-based meal.

Otherwise, take a look at the tips below for making vegetarian ketogenic diet recipes:

Tip 1

Make all three macros part of your meals, considering the recommended ratios for the ketogenic diet (5% carbs, 25% protein, 70% fat). This way, you’ll know you’re getting every necessary nutrient while also ensuring you’ll get into and stay in ketosis.

Tip 2

Snack on nuts, seeds, and low-carb sweets. On a vegetarian diet, nuts and seeds are a perfect source of important macros as well as fiber. Just make sure to keep an eye on your carb intake when enjoying these low-carb, high-fat snacks. Using apps like MyFitnessPal definitely helps with this.

Tip 3

Get creative with substitutes. There’s no reason you shouldn’t enjoy your favorite meals just because you’re on a low-carb diet. Zucchini noodles (zoodles), cauliflower rice, almond flour muffins, avocado spreads and stevia-sweetened desserts are some great low-carb twists to your favorite meals.

Tip 4

Don’t shy away from a handful of processed foods if they help you meet your macros. Normally, you’ll hear that excluding processed food is the way to go on keto. And while that is a wise thing to do, it can cause trouble when you adopt a more restricted version of the ketogenic diet. Adding TVP, trans-free margarine, and canned goods can be a convenient way to get all the nutrients you need on your vegetarian ketogenic diet as long as it’s low-carb and rich in healthy fats.

Tip 5

Opt for low-carb and high-fat vegetables whenever possible. There’s a range of low-carb fruit you can enjoy on your vegetarian ketogenic diet. You can also find a few high-fat examples with avocado being the most notable. Make sure to track your carb intake when making meals with these as it’s easy to go overboard with carbs on a vegetarian ketogenic diet.

Tip 6

Supplement when necessary. Keto supplements include MCT oil, exogenous ketones, and collagen peptides, among many others. These help you meet your macros, reach ketosis, and feel good on a keto diet. Add a supplement of your own liking to make your vegetarian ketogenic diet easier.

Conclusion

The ketogenic diet usually not considered a plant-based diet. Its focus is more on specific macronutrients than on food groups. That’s why you’ll see meat and dairy on the top of keto foods lists. But making this diet vegan or vegetarian friendly is possible, albeit a bit challenging.

Opting for high-fat plant foods like avocados, coconuts, and nut butters is one way to meet your keto macros on a vegetarian ketogenic diet. Making sure you’re eating high-quality protein is also important. But one of the biggest concerns on a vegetarian ketogenic diet is omega-3 fatty acids intake. These essential nutrients are difficult to obtain on plant-based diets, so make sure to eat foods rich in this fatty acid or go for supplements.

Other than that, a vegetarian ketogenic diet can be just as nutritious and healthy as any other version of this revolutionary dieting approach. With a bit of practice and researching, any diet can also become a keto diet.

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