Madeleine Hull
The ketogenic diet is a very low-carb, high-fat diet with numerous health benefits. While meat is considered a staple food on the keto diet, it is possible to follow a vegetarian keto diet. This may require more planning than a non-vegetarian keto diet, but vegetarians on keto can load up on foods rich in nutrients such as eggs, leafy greens like kale, and omega-3-rich foods like fish and seafood. Low-carb vegetarian proteins include tofu, seitan, and tempeh.
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low |
| Fats | High |
| Proteins | 20% of calories |
| Food items | Eggs, cheese, nuts, berries, tofu, seitan, leafy greens, fish, seafood, etc. |
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What You'll Learn
Eggs are a staple
Eggs are also versatile and can be added to almost any meal. For example, you can make an omelette with low-carb vegetables such as onions, mushrooms, garlic, spinach, bell peppers, and squash. You can also bake eggs with a protein of your choice, such as sausage, ham, or bacon, and cheese for a hearty, carb-light meal. Another option is a smoked sausage frittata, which is great for lunch or dinner.
Eggs are also a good source of fibre, vitamins, and minerals, and they have been shown to trigger hormones that increase feelings of fullness. This makes them a great option for those on the keto diet, as they can help you feel satisfied and full while still adhering to the diet's low-carb requirements.
In addition to eggs, there are other foods that can be eaten as part of a keto diet without meat. These include tofu, seitan, and tempeh, which are low-carb vegetarian proteins. Plain Greek yoghurt and cottage cheese are also options, as they are high in protein, although they should be eaten in moderation due to their carb content. Vegetables such as avocado, spinach, bell peppers, and squash are also keto-friendly and can be added to meals or eaten as a quick snack.
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High-fat dairy
Dairy products are a great way to incorporate more fat into your keto diet. Dairy is a good source of protein, fat, potassium, and calcium, which can help you feel full for longer and reduce snacking.
However, not all dairy products are suitable for a keto diet. Dairy equals sugar, which equals carbs, so it's important to be mindful of your choices. Dairy products with added sugar, such as ice cream, flavoured yoghurt, and flavoured milk, are not recommended. Lactose is processed as sugar, so it's a good idea to monitor your milk intake. Whole milk, half-and-half, and evaporated milk, for example, contain about 10 grams of lactose per serving.
So, what high-fat dairy products can you eat? Butter, ghee, heavy cream, and sour cream are all good options, with between 0-3 grams of carbs per 3.5 ounces. Full-fat plain Greek yoghurt is another popular choice, but check the label as carb counts can vary.
Most cheeses are also suitable for keto due to their high-fat, moderate protein, and low-carb content. These include mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, provolone, cheddar, cream cheese, parmesan, and ricotta.
Remember, while dairy can be a delicious and nutritious part of a keto diet, it's important to monitor your intake and choose products without added sugar to stay within your keto macros.
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Low-carb veggies
The keto diet is a very low-carb diet with numerous health benefits. The diet restricts your carbohydrate intake to about 20-50 grams daily, and the goal is to get your body into ketosis, where it burns fat for fuel instead of carbohydrates. It is still possible to stick to the keto diet even if meat is not an option for you.
Vegetables are low in calories but rich in vitamins, minerals, and other important nutrients. Many are low in carbohydrates and high in fibre, making them ideal for a keto diet.
- Spinach: Spinach is extremely low in carbs and can be used in a variety of ways, such as raw in salads, baked into chips, sautéed, or creamed.
- Asparagus: Asparagus is filling, highly nutritious, and very low in carbs. It pairs well with high-fat sauces such as hollandaise or béarnaise.
- Kale: Although slightly higher in carbs than spinach, kale is a flavorful vegetable that can be enjoyed raw or cooked.
- Green beans: Green beans are a member of the legume family and have significantly fewer carbs than most legumes. They can be roasted, steamed, or stewed and may taste even better cooked in bacon fat or butter.
- Cauliflower: Cauliflower has a mild taste and is often used as a substitute for higher-carb foods like potatoes or rice. It is also high in vitamin K and provides 57% of the daily value for vitamin C.
- Zucchini: Zucchini is a popular vegetable and a good source of vitamin C. It has a similar nutrient profile to other types of summer squash, such as yellow Italian squash.
- Bell peppers: Green bell peppers are lower in carbs than red or yellow peppers, but all colours are still suitable for a keto diet.
- Mushrooms: Mushrooms are extremely low in carbs and have been shown to improve antioxidant and anti-inflammatory markers.
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Tofu, seitan, tempeh
Tofu, seitan and tempeh are all plant-based proteins that can be used as substitutes for meat in a keto diet. They differ in taste, texture and nutritional content.
Tofu is the most versatile option as it is relatively tasteless and can take on other flavours well. It is made from soybeans, in a similar way that cheese is made from milk. Soy milk is curdled and then pressed into blocks. Tofu comes in various textures, from tender "silken" to more sturdy blocks labelled as "firm" and "extra firm". The tender varieties are best for soups or dips, while the firm and extra firm varieties are better for sautéing and grilling. Tofu is also the most affordable and long-lasting option of the three.
Seitan is made from wheat gluten and is the least plant-based of the three proteins. It has a similar taste and texture to meat and can usually be substituted for meat in recipes using a 1:1 substitution. Unlike tofu and tempeh, seitan does not need to be heated before eating. It is also the highest in protein and sodium.
Tempeh is made from whole, fermented soybeans, and can also be produced with other beans or legumes. It has a stronger, nutty flavour and is more dense and higher in fibre and protein than tofu. It does not need to be pressed before cooking and holds its shape better. Tempeh is often prepared in thin slices and fried, grilled or baked, or can be crumbled and added to soups and stews. It is higher in carbs than tofu and seitan, but it is also high in fibre, so the net carbs make it keto-friendly.
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Seafood and omega-3s
Seafood is an excellent source of protein and healthy fats, making it a great addition to any keto meal plan. Fatty fish, such as salmon, are rich in omega-3 fatty acids, which are important for brain and heart health. Salmon is also a great source of protein and low in carbohydrates, making it a perfect choice for a keto diet. It can be enjoyed in a variety of ways, such as baked, grilled, or smoked.
Other seafood options that are keto-friendly include prawns, tuna, mussels, and crab. Prawns are low in calories and high in protein and selenium, which is essential for thyroid health. Tuna is a versatile fish that is low in carbs and high in protein and vitamin D. Mussels are a type of shellfish that are high in protein, iron, and vitamin B12. Crab is a low-calorie seafood that is also high in protein and vitamin B12.
It is important to note that the keto diet is not suitable for everyone and should be approached with caution, especially for individuals with certain medical conditions or those who are pregnant or breastfeeding. It is always recommended to consult with a healthcare professional or a dietitian before starting any new diet.
In addition to seafood, there are other sources of omega-3s that can be incorporated into a keto diet. For example, olive and coconut oils are popular for their taste and health benefits. Avocado, flax, and chia seeds contain ALA, a short-chain fatty acid that can convert into EPA and DHA, although the conversion rate is typically less than 5%.
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Frequently asked questions
The keto diet is a very low-carb, high-fat diet with numerous health benefits.
Carb-rich foods like grains, beans, fruits, and starchy vegetables such as carrots should be avoided. Some processed meats like glazed ham and bacon are also not recommended.
Eggs, fatty fish, nuts, cheese, and butter are good alternatives to meat on the keto diet. For vegetarians, tofu, seitan, and tempeh are good sources of protein.
Be cautious of faux-meat products as they may contain added sugar or hidden carbs. Choose grass-fed meat when possible, as it has more omega-3 fats. Count your total carb intake or net carbs (total carbs minus fiber) to stay within the recommended limit of less than 50 grams per day.
A sample meal could include "Egg in a Hole" peppers with avocado salsa, or tinned sardines packed in olive oil for healthy fats. For vegetarians, a typical day on the keto diet might include eggs, tofu, and leafy greens like kale.
