Vegetarian Keto Diet: Best Foods To Eat

The ketogenic diet is a high-fat, low-carb diet that has become increasingly popular in recent years. Although it usually contains animal products like meat, fish, and poultry, it is possible to adapt it to fit a vegetarian diet.

The vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats, such as coconut oil, eggs, avocados, nuts, and seeds. This diet has been linked to several health benefits, including weight loss, improved blood sugar control, and protection against chronic illnesses.

However, there are some potential drawbacks and health risks associated with the vegetarian keto diet. It may increase the risk of nutritional deficiencies, cause flu-like symptoms during the transition phase, and may not be suitable for certain populations, such as children and pregnant or breastfeeding women.

Overall, while it is possible to combine a vegetarian diet with the keto diet, it requires careful planning and monitoring to ensure adequate nutrient intake and avoid potential health risks.

High-protein vegetarian keto options: tofu, cottage cheese, eggs, and Greek yoghurt

Tofu is a great source of vegetarian protein and is versatile enough to be used in a variety of keto-friendly dishes. It contains 4.9g of protein and 2g of net carbs per ounce.

Cottage cheese is another excellent high-protein option. It provides 20g of protein and 6g of carbs per 6 ounces. Cottage cheese is also a good source of calcium, and its appetite-suppressing properties can help you feel full for longer.

Eggs are a prized source of protein for vegetarians. A single large egg contains 6g of protein and less than 1g of carbs. They are also rich in essential amino acids and B vitamins, which support a healthy metabolism.

Greek yoghurt is a great source of protein, containing 15-20g per 6 ounces. It is also an excellent source of calcium, potassium, and magnesium, and provides probiotics that are beneficial for gut health and immunity.

Low-carb vegetables: spinach, zucchini, avocado, Brussels sprouts, and cauliflower

Vegetables are an important part of a vegetarian keto diet. Here are some low-carb vegetable options to consider:

Spinach

Spinach is naturally low in carbohydrates and packed with iron, vitamins, potassium, fiber, and folate. It is a versatile vegetable that can be used in a variety of keto dishes, from appetizers to main courses. For example, spinach can be added to meatballs, stir-fries, salads, dips, and smoothies. Cooking spinach also releases more vitamins, making it a healthy and tasty side dish.

Zucchini

Zucchini is another great low-carb option for keto dieters. It can be used in a variety of dishes, such as zucchini gratin, zucchini boats, and zucchini bread. Zucchini has a mild flavor and can be a good substitute for potatoes or other starchy vegetables.

Avocado

Avocados are nutrient-dense and full of healthy fats, making them a perfect addition to a keto diet. They can be used in both sweet and savory dishes, such as smoothies, salads, and even "buns" for burgers. Avocados are also versatile and can be baked, grilled, or fried.

Brussels Sprouts

Brussels sprouts are a nutritious and tasty low-carb vegetable option. They are similar in taste to broccoli and cauliflower and can be roasted, grilled, or boiled. Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants, making them a healthy addition to any keto meal plan.

Cauliflower

Cauliflower is a versatile low-carb vegetable with only 4% carbs. It has a similar texture to potatoes but without the carbs. Cauliflower can be used as a substitute for potatoes in dishes like cauliflower mash, cauliflower rice, and even cauliflower pizza. It is also neutral in flavor, making it easy to cook and season to your liking.

Healthy fats: olive oil, coconut oil, avocado oil, butter, and ghee

Olive oil, coconut oil, avocado oil, butter, and ghee are all healthy fats that can be incorporated into a vegetarian keto diet.

Olive Oil

Olive oil is a heart-healthy fat that can be easily incorporated into your diet as a cooking and dipping oil. It is available in several varieties, including pure, extra virgin, and virgin olive oil. Extra virgin and virgin olive oil are extracted through cold-pressing, while the other varieties contain a mixture of cold-pressed and refined oil. Olive oil has a low smoking point of around 350°F, so it is best used without heating it up.

Coconut Oil

Coconut oil is a popular fat choice, especially in trending diets like ketogenic and paleo diets. It is 100% fat, with 80-90% being saturated fat, which gives it a firm texture at room temperature. Coconut oil has a unique flavour and is best used in small amounts as a periodic alternative to other oils in baking and cooking. It can also be used topically as a great moisturiser for the skin and hair.

Avocado Oil

Avocado oil is pressed from the fruit of the avocado tree and is available in refined or unrefined varieties. The unrefined version is cold-pressed, preserving its natural colour and flavour, while the refined oil is extracted using heat and sometimes chemical solvents, resulting in a less flavorful product. Avocado oil has a high smoke point of over 482°F, making it suitable for cooking techniques that require high temperatures, such as sautéing, grilling, searing, and baking.

Butter

Organic grass-fed butter is a great option for those who tolerate dairy. Butter has a smoking point of 300°F, so it is best suited for low-temperature cooking or melting on warm foods like sweet potatoes.

Ghee

Ghee is an Indian term for clarified butter. It is made by heating butter to separate the milk fat, which is then skimmed off. The remaining liquid is strained, resulting in a rich and flavorful healthy fat. Ghee has a high smoking point of 480°F, making it great for roasting vegetables or brushing on steak before grilling.

Nuts and seeds: pecans, macadamias, hazelnuts, chia seeds, and hemp seeds

Nuts and seeds are a great source of nutrition for people on the keto diet. They are loaded with vitamins, minerals, fiber, and healthy fats that support the health of every cell in the body. Consuming nuts and seeds can also help prevent a range of chronic diseases, including heart disease, diabetes, obesity, and hypertension.

Pecans

Pecans are tree nuts with an excellent nutrient profile for keto. They are high in fat and low in carbs, with only 4 grams of total carbs per ounce (28 grams). Pecans have been linked to a reduced risk of cardiovascular disease and diabetes. They can be enjoyed as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.

Macadamia Nuts

Macadamia nuts are tree nuts native to Australia. They are very high in fat and low in carbs, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts contains 4 grams of total carbs. Several studies have linked macadamia nuts to improved cholesterol levels. Macadamia nuts make for a perfect high-fat snack. You can also find keto-friendly macadamia nut milk, butter, and flour as substitutes for higher-carb options.

Hazelnuts

Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. They are an excellent source of vitamin E, with a 1-ounce (28-gram) serving providing 28% of the Reference Daily Intake (RDI). Vitamin E has been linked to a reduced risk of heart disease. Hazelnuts have a naturally sweet and nutty flavor and can be roasted and sprinkled on top of salads or desserts. Hazelnut flour can also be used as a keto-friendly flour alternative.

Chia Seeds

Chia seeds are tiny, firm seeds that are packed with healthy fiber and omega-3 fats. They have anti-inflammatory properties and have been linked to weight loss and reduced waist circumference. Chia pudding, made by soaking chia seeds in liquid, is a popular low-carb dish. Chia seeds can also be added to smoothies, protein shakes, or used in keto cracker recipes.

Hemp Seeds

Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They are an excellent source of plant-based protein and healthy fats. One ounce (28 grams) of hemp seeds provides only 2 grams of total carbs. Research indicates that the unique proteins in hemp seeds may help reduce blood pressure. Hemp seeds can be used in a variety of keto-friendly recipes, such as a substitute for oatmeal or grits, a crunchy salad topping, or mixed into smoothies and protein shakes.

Dairy: full-fat plain yoghurt, cottage cheese, and hard cheeses

Dairy products are a great source of protein and healthy fats, and can be included in a vegetarian keto diet. Here are some dairy options to consider:

Full-Fat Plain Yogurt

Full-fat plain yogurt is a versatile dairy product that can be enjoyed as a snack or incorporated into meals. It is a good source of protein and calcium, which are essential for a vegetarian keto diet. However, it is important to avoid flavoured and sweetened varieties, as they may contain added sugars that can increase the carbohydrate content.

Cottage Cheese

Cottage cheese is another excellent source of protein and healthy fats. It is a soft, creamy cheese with a mild flavour, often used as a spread or dip. Like yogurt, it is important to choose plain varieties without added sugars or flavourings.

Hard Cheeses

Hard cheeses such as cheddar, gouda, provolone, and Swiss cheese are also keto-friendly options. These cheeses tend to have a higher fat content and lower carbohydrate content compared to softer cheeses. They can be enjoyed as a snack, added to meals, or used to enhance the flavour of dishes.

When incorporating dairy into a vegetarian keto diet, it is important to pay attention to portion sizes and choose full-fat, plain options to ensure compliance with the dietary guidelines. Additionally, those following a vegan keto diet may opt for dairy alternatives made from plant-based sources, ensuring they are still within the desired macronutrient ranges.

Frequently asked questions