Keto Diet for Vegetarians
Keto for vegetarians: It’s easier than you may think!
The “meat and cheese” diet is more than just that! There is plenty of room within the keto guidelines for healthy, satisfying vegetarian meals and snacks. With meat and seafood off the menu, your keto meal plan focus is going to be on full-fat dairy products, tofu, and eggs (if eggs are a part of your vegetarian lifestyle), along with plenty of non-starchy vegetables. Take a look at what foods you are able to enjoy as a keto vegetarian:
- Full-fat dairy products including yogurt, cheese, milk, and cream
- Eggs
- Tofu and other soy products
- Non-starchy vegetables such as bell peppers, broccoli, cauliflower, mushrooms (all kinds), and zucchini
- Leafy greens like spinach and kale
- Avocados
- Nuts and natural (unsweetened) nut butters: almonds and almond butter, Brazil nuts, cashews, macadamia nuts, peanut butter, pistachios, and walnuts
- Chia, flax, sunflower, pumpkin, and hemp seeds
- Berries, coconut, lemons, limes, and other low carb fruits (in moderation!)
- Healthy fats such as olive oil, coconut oil, and flaxseed oil
As you can see, you’ve got plenty of options! The important thing to remember is to get enough fat to stay satiated. Amp up your intake of nuts and healthy veggies, stay focused on what you can have rather than what you can’t, and you’re sure to see results!
FAQs
Can vegetarians get into ketosis? Yes. These diets are not mutually exclusive and, with proper planning, you can build a high-fat low-carb diet that keeps you in ketosis without eating meat, seafood, or poultry. The main idea is to include protein-packed veggies and pair them with high-quality fats.
Do you lose weight faster on keto or vegan? ›
Both keto and plant-based have been shown to help with weight loss and in the short-term, keto wins for overall pounds lost. However, when it comes to fat loss, sustainable weight loss and compliance, nutrient-density, and overall health benefits, a plant-based diet comes out on top.
Is there a vegan version of the keto diet? ›
Vegan keto diet: Foods to eat
For example: Healthy plant cooking oils, such as olive oil, avocado oil, peanut oil, coconut oil, and sunflower oil. Avocados and coconut products, such as coconut milk, coconut cream, guacamole and avocado paste. Nuts, such as almonds, Brazil nuts, walnuts and macadamia nuts.
What are the lowest carb vegetables on keto diet? ›
Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes. Those vegetables provide other benefits like reducing the risk of certain chronic diseases, containing antioxidants, and providing filling fiber.
What protein can vegetarians eat on keto? ›
Low-carb vegetarian proteins: Tofu, seitan and tempeh — Although tempeh is higher in carbs than tofu and seitan, it's also high in fiber, so the net carbs (AKA the total grams of carbs minus the grams of fiber) make it keto-friendly.
What is a keto alternative for vegetarians? ›
Keto for vegetarians: It's easier than you may think!
- Full-fat dairy products including yogurt, cheese, milk, and cream.
- Eggs.
- Tofu and other soy products.
- Non-starchy vegetables such as bell peppers, broccoli, cauliflower, mushrooms (all kinds), and zucchini.
- Leafy greens like spinach and kale.
- Avocados.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Are cucumbers keto-friendly? ›
Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.
Is keto better than vegan for inflammation? ›
Research indicates that low-fat vegan or vegetarian diets can lower inflammation and heart disease risk, while ketogenic diets may benefit certain epilepsy types and reduce neuroinflammation. However, the precise effect of diet on human immunity is still unclear.
Is hummus keto? ›
While hummus is suitable for the keto diet, you'll want to limit yourself to a small amount. Consider using it as a garnish rather than as a dip, and avoid dessert flavors. You may also want to consider other low carb dips and spreads, such as baba ganoush, pate, or black soybean hummus.
The Overall Best Keto Protein Powder
Our top pick for the best keto protein powder is MRM Veggie Elit. With 24g of protein, 4g of carbs (0g of sugar), and 3g of fat per serving, MRM Veggie Elite is the best overall choice for a vegan keto protein powder.
Is quinoa keto? ›
Keto foods are high in fats and low in carbs. Quinoa can be a keto food in spite of having a high carb content. Eat quinoa in small amounts to maintain the state of ketosis. Other foods like cauliflower rice and almond flour make good alternatives to grains.
What cancels out carbs on keto? ›
Keto Net Carb Diet. On the ketogenic diet, the "net carb" is the amount of carbs in a food minus the fiber and sugar alcohol. Fiber and sugar alcohol are subtracted because the body does not fully absorb them. The keto net carb diet limits daily carbohydrate consumption to 20-50 grams to induce ketosis.
Which vegetable is not allowed in keto? ›
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.
What is the best fruit to eat on keto? ›
Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
Can you combine vegan and keto? ›
With a little planning, vegans can absolutely reap the benefits of a ketogenic diet. And combined, the health benefits associated with a plant-based diet and those connected with Keto, provide plenty of reasons to give it a try!
How can vegetarians eat more protein and less carbs? ›
Dairy Products and Eggs Are Low in Carbs
Eggs and dairy products, without added sugar, are low in carbs, but high in both protein and fat. For vegetarians (not vegans), they are perfect for a low-carb diet. Eggs: Contain only trace amounts of carbs. Choose pastured, omega-3-enriched or free-range eggs if you can.
Is keto the opposite of vegan? ›
The keto diet is a low-carbohydrate diet that is generally high in fat. The vegan diet eliminates animal products and tends to be high in fiber and low in fat.
