Jeffrey Salazar
The ketogenic, or keto, 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 is a high-fat, low-carb eating pattern that eliminates meat and seafood. This diet may increase the risk of nutritional deficiencies and requires careful planning to ensure adequate nutrient intake. To consume less than 50 grams of carbs per day, vegetarians following a keto diet should focus on low-carb fruits and vegetables, nuts, seeds, plant-based oils, and protein-rich veggies like tofu, tempeh, and eggs.
What to eat on keto vegetarian
| Characteristics | Values |
|---|---|
| Plant-based fats | Avocado and avocado oil, coconut and coconut oil, olives and olive oil |
| Low-carb vegetarian proteins | Tofu, seitan, tempeh |
| Low-carb veggies | Cauliflower, zucchini, Swiss chard, mushrooms, asparagus, celery, spinach, bok choy, broccoli rabe, cabbage, broccoli, kale, Brussels sprouts, lettuces |
| Nuts | Pecans, macadamias, pili nuts, hazelnuts, almonds, walnuts, cashews, pistachios, Brazil nuts |
| Seeds | Pumpkin seeds, sunflower seeds, chia seeds, flax seeds |
| Dairy | Full-fat plain yoghurt and plain cottage cheese, hard cheeses, butter |
| Eggs | Omelettes, scrambled eggs, boiled eggs |
| Fruits | Strawberries, raspberries, blackberries |
| Other | Keto bagels, keto chips, keto pancakes, keto cake, keto bread |
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What You'll Learn
Low-carb vegetables: cauliflower, zucchini, spinach, broccoli, kale, and Brussels sprouts
A ketogenic diet is typically high in fat, low in carbohydrates, and moderate in protein. While on a keto diet, it is important to focus on non-starchy vegetables. Above-ground vegetables are lower in carbs than root vegetables, and green vegetables are lower in carbs than colourful veggies.
Cauliflower is a popular keto vegetable. It is versatile and can be baked, boiled, pan-fried, or eaten raw. It is often used as a substitute for starchy foods like potatoes, rice, and baked goods. Cauliflower rice, for example, is a common keto-friendly dish.
Zucchini is another keto-friendly vegetable. It can be baked, fried, or spiralized to make keto pasta. A popular recipe is keto zucchini gratin, which includes zucchini, onions, cheese, butter, and cream.
Spinach is extremely low in carbs and can be eaten raw in salads, baked into chips, sautéed, or creamed. It is a good source of vitamin A, vitamin C, vitamin K, iron, and magnesium.
Broccoli is another keto-friendly vegetable, with about 4 grams of net carbs per 100 grams. It can be steamed, fried in butter, drizzled with cheese sauce, roasted with bacon, or baked au gratin.
Kale is a flavorful vegetable that can be enjoyed raw in salads, baked into chips, sautéed, or used as a base instead of pasta. It has numerous health benefits, including managing eye diseases, reducing inflammation, and protecting the gastrointestinal tract.
Brussels sprouts are considered slightly higher in carbs, but they are still a good keto option. They are excellent roasted until crispy or served in a creamy sauce.
These low-carb vegetables can be seasoned with butter, roasted or sautéed in lard, coconut oil, avocado oil, or ghee, and dipped in sauces to increase fat intake.
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Healthy fats: olive oil, coconut oil, avocados, and nuts
Avocados are a great source of healthy fats for those on a keto vegetarian diet. They are rich in heart-healthy monounsaturated fatty acids (MUFAs) and are packed with fibre, which is good for digestive health. They can be added to a keto-friendly salad, smoothie, or breakfast plate. Avocado oil is also a good option, as it is rich in anti-inflammatory MUFAs and has a high smoke point, making it ideal for stir-frying and searing.
Olive oil is another healthy fat option for keto vegetarians. It is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet. Olive oil is great for light sautéing, using in dressings, or drizzling over cooked vegetables. Like avocado oil, olive oil is also rich in monounsaturated fatty acids, which may support heart health and decrease inflammation.
Coconut oil is a good choice for keto vegetarians as it is pure fat and provides no carbohydrates. It contains medium-chain triglycerides (MCTs), which may help burn more fat. However, it is a very calorie-rich food, so it should be consumed in moderation, especially if weight loss is the goal. Virgin coconut oil has a mild coconut flavour, while refined coconut oil has a more neutral taste.
Nuts are an excellent source of healthy fats, protein, fibre, vitamins, minerals, and antioxidants for those on a keto vegetarian diet. Some nuts that are especially keto-friendly include pecans, macadamia nuts, pili nuts, hazelnuts, and walnuts. These nuts are high in fat and low in carbohydrates. However, it is important to note that nuts also contain some carbohydrates, so it is recommended to read labels to calculate the exact nutritional content.
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Fruits: Strawberries, raspberries, and blackberries
Fruits are typically high in carbohydrates and thus unsuitable for a very low-carb keto diet. However, berries such as strawberries, raspberries, and blackberries are lower-carb fruit choices suitable for a keto diet. This is because they are packed with fibre, which reduces the net carbs.
Strawberries are an excellent source of micronutrients such as vitamin C, manganese, and folate. They also contain antioxidants such as anthocyanins, ellagic acid, and procyanidins. A 1-cup (152-gram) serving of strawberries provides 11.7 grams of carbs and 3 grams of fibre, with 8.7 grams of net carbs.
Raspberries are considered one of the healthiest fruits. They contain high amounts of antioxidants and are low in sugar compared to other fruits. A 100-gram serving of raspberries contains 11.9 grams of carbs and 8 grams of fibre, with 7 grams of net carbs. They can be a great side addition to a protein and high-fat snack of nuts or cheese.
Blackberries are also a good choice for a keto diet as they are low in carbs and high in fibre.
Other low-carb fruits suitable for a keto diet include peaches, avocados, tomatoes, and cantaloupe melon.
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Dairy: Full-fat plain yogurt, cottage cheese, and butter
Dairy products can be a great source of fat and protein for those on a keto diet. However, many dairy foods are off-limits due to their high carb content. Here's how to include full-fat plain yogurt, cottage cheese, and butter in a keto vegetarian diet:
Full-Fat Plain Yogurt
Full-fat plain yogurt is a suitable option for keto vegetarians. It is best to avoid flavoured, high-sugar varieties as these can be high in carbohydrates. Instead, opt for plain, full-fat yogurt, which is lower in carbs and provides a good source of fat.
Cottage Cheese
When it comes to cottage cheese, the full-fat variety without any thickeners or stabilizers is best for keto. Reduced-fat or non-fat cottage cheeses often have higher carb content due to added ingredients. A half-cup (100-gram) serving of full-fat cottage cheese provides about 3 grams of carbs. It is a good source of protein and can be paired with low-carb vegetables or used as a base for dips.
Butter
Butter is naturally high in fat and low in carbs, making it a suitable option for keto vegetarians. Both regular butter and vegan butter alternatives can be used. Vegan butter can be made at home by blending ingredients such as refined coconut oil, avocado oil, butter extract, nutritional yeast, a pinch of turmeric, and salt.
Additional Considerations
While dairy products like yogurt, cottage cheese, and butter can be included in a keto vegetarian diet, it is important to monitor your intake and check nutrition labels. Even within full-fat dairy options, the carb and fat content can vary. Additionally, when following a keto diet, it is crucial to maintain a balance of healthy foods, variety, and proper daily intake of fat, protein, and carbohydrates.
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Protein: Tofu, seitan, tempeh, and eggs
Tofu, seitan, tempeh, and eggs are excellent sources of protein for those on a keto vegetarian diet.
Tofu is a valuable source of protein for those on a vegetarian or vegan keto diet. It is produced from soybeans, which are not generally recommended as part of a ketogenic diet due to their low-fat content. However, tofu is a common substitute for meat products, and individuals can choose to include it in their diet based on their dietary preferences and restrictions. Tofu offers a good level of protein without too many carbohydrates. A keto-friendly recipe includes crispy baked tofu, which is crispy on the outside and fluffy on the inside.
Seitan is another low-carb and protein-rich food option for keto vegetarians. Most of the protein in seitan is indigestible, so it won't affect ketosis.
Tempeh, a fermented soy-based food, is also a protein-rich, plant-based superfood that can fulfil nutritional requirements and add flavour to keto vegetarian meals. It is high in fibre, low in carbohydrates, and rich in micronutrients, making it a popular choice for fitness enthusiasts and culinary experts.
Eggs are a staple in keto diets and provide an easy, healthy, and complete source of protein for keto vegetarians. They offer a good dose of fat and have almost no carbohydrates. It is recommended to consume whole eggs, as the yolk contains most of the nutrients, including antioxidants that promote eye health.
These protein sources offer variety and essential nutrients for individuals on a keto vegetarian diet, ensuring a well-rounded and tasty meal plan.
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Frequently asked questions
The keto vegetarian diet combines aspects of vegetarianism and keto dieting. It is a high-fat, low-carb eating pattern that eliminates meat and seafood.
You can eat lots of non-starchy vegetables such as spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers. You can also eat healthy fats like olive oil, coconut oil, avocados, nuts, and seeds. Tofu, seitan, and tempeh are good low-carb protein sources.
Some keto vegetarian meal ideas include keto bagels, keto pancakes, keto chips, keto cakes, keto nachos, keto soup, keto chocolate cake, keto almond bread, and keto breakfasts like scrambled eggs with spinach and tomatoes, or a one-egg omelette with salsa.
The keto vegetarian diet may promote blood sugar control and weight loss. Vegetarians also tend to have fewer chronic conditions and may live longer than meat-eaters. However, there is little scientific evidence to support these claims.
