The vegetarian keto diet, a blend of vegetarianism and the ketogenic diet, has gained traction as a unique approach to health and nutrition. While the standard keto diet typically relies on animal products, this adaptation focuses on plant-based and dairy-based sources of fats and proteins, offering a pathway for vegetarians to experience the potential benefits of ketosis.
Understanding the Vegetarian Keto Diet
The ketogenic diet fundamentally involves drastically reducing carbohydrate intake to induce a metabolic state called ketosis. In ketosis, the body shifts from using glucose (derived from carbohydrates) to burning fat for energy. For a traditional keto diet, this means obtaining approximately 70-75% of daily calories from fat, 20-25% from protein, and only 5-10% from carbohydrates.
Vegetarians following a keto diet need to be especially mindful of their food choices to meet these macronutrient ratios without relying on meat or fish. This requires careful planning and a focus on incorporating vegetarian keto-friendly foods.
Benefits of a Vegetarian Keto Diet
Although specific research on vegetarian keto diets is limited, studies on both vegetarian and ketogenic diets individually suggest potential health benefits.
Weight Loss
Both vegetarian and ketogenic diets have been linked to weight loss. Studies have shown that vegetarians can lose more weight compared to non-vegetarians over a period. Similarly, ketogenic diets have demonstrated significant reductions in weight and body mass index (BMI). The high fat content of the keto diet may also contribute to satiety, helping to control hunger and appetite.
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Protection Against Chronic Diseases
Vegetarian diets are associated with a reduced risk of chronic conditions like cancer and heart disease. They can also improve heart health risk factors, such as BMI, cholesterol, and blood pressure. The keto diet has shown promise in disease prevention as well. Studies have indicated that it can lead to reductions in body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar levels, all of which are risk factors for heart disease. Furthermore, research suggests potential benefits for brain health and the management of Parkinson’s and Alzheimer’s diseases.
Blood Sugar Control
Vegetarian diets have been linked to improved long-term blood sugar control. Studies have also shown that switching to a vegetarian diet can reduce the risk of diabetes. The keto diet may also enhance blood sugar regulation and increase insulin sensitivity. Impressively, some individuals following a keto diet have been able to reduce or discontinue their diabetes medications.
Potential Risks and Considerations
While the vegetarian keto diet offers potential benefits, it's essential to be aware of the potential risks and take necessary precautions.
Nutritional Deficiencies
Vegetarian diets, in general, require careful planning to avoid nutritional deficiencies. These diets can sometimes lack essential nutrients like vitamin B12, iron, calcium, and protein. The vegetarian keto diet is even more restrictive, as it limits nutrient-dense food groups like fruits, legumes, and whole grains, further increasing the risk of deficiencies. To mitigate this risk, it's crucial to monitor nutrient intake, consume a variety of healthy, whole foods, and consider taking supplements, particularly vitamin B12.
Keto Flu
Transitioning into ketosis can cause side effects known as the "keto flu." Common symptoms include constipation, headaches, fatigue, difficulty sleeping, muscle cramps, mood changes, nausea, and dizziness. These symptoms typically subside within a few days as the body adapts to using fat for fuel.
Read also: High-Fiber Diet for Better Health
Vegetarian Keto Foods List: A Comprehensive Breakdown
Navigating the vegetarian keto diet requires a keen understanding of which foods align with both vegetarian and ketogenic principles. Here’s a detailed list to guide your grocery shopping and meal planning:
Fats
Nuts
- Almonds (p)
- Brazil nuts
- Hazelnuts/filberts
- Macadamia nuts
- Pecans
- Pine nuts
- Walnuts
Seeds
- Chia seeds
- Flax seeds
- Hemp seeds (p)
- Pumpkin seeds (p)
- Sunflower seeds (p)
Nut & Seed Butters
- Almond butter (p)
- Coconut butter (also called coconut manna)
- Hazelnut butter
- Macadamia nut butter
- Peanut butter (p)
- Pecan butter
- Sunflower seed butter
- Tahini
- Walnut butter
Other Whole Food Fat Sources
- Avocados
- Coconut
- Olives
Healthy Oils
- Almond oil
- Avocado oil
- Cacao butter (great for body care, and desserts!)
- Coconut oil
- Flaxseed oil (store cold, not for cooking)
- Hazelnut oil
- Macadamia nut oil
- MCT oil
- Olive oil
- Walnut oil
Non-Dairy Fat Sources
- Cocoa butter
- Coconut cream
- Olives
- Avocados
Proteins
Animal-Sourced (for Lacto-Ovo Vegetarians)
- 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
- Tofu
Carbohydrates (Low-Carb Vegetables and Fruits)
Vegetables
- Arugula
- Asparagus
- Bell peppers (green are lowest in carbs)
- Bok choy
- Broccoli
- Cabbage
- Cauliflower
- Celery
- Chard
- Collard greens
- Cucumber
- Eggplant
- Garlic
- Kale
- Lettuce (all types)
- Mushrooms
- Onions
- Radishes
- Spinach
- Swiss chard
- Tomatoes
- Zucchini
Fruits
- Avocado
- Blackberries
- Blueberries* (in moderation)
- Coconut
- Cranberries
- Lemon
- Lime
- Olives
- Raspberries
- Strawberries
Note: Foods marked with an asterisk (*) are a little bit higher in carbs and should be consumed sparingly if you are being extra cautious about carb intake! Foods marked with a (p) are good sources of protein!
Low Carb Vegan Pantry Staples:
- Almond flour
- Artichoke hearts
- Baking powder
- Baking soda
- Coconut flour
- Coconut milk (canned, full fat)
- Cocoa or cacao powder
- Dark chocolate (85% and up is usually super low in sugar, but be sure to check the label!)
- Glucomannan powder
- Hearts of palm
- Jackfruit (green, canned in brine, not syrup)
- Psyllium husk
- Nutritional yeast
- Vanilla extract (check for sugar!)
Low Carb Vegan Fridge Staples:
- Apple cider vinegar
- Dairy free yogurt* (any kind, as long as it’s unsweetened!)
- Dairy free cheese* (Daiya, Treeline, Heidi-ho, Kite Hill, etc.)
- Pickles (dill, or other sugar-free type)
- Micro-greens
- Sauerkraut or vegan kimchi
- Seitan* (p) (if not gluten intolerant)
- Sprouts (all kinds)
- Tempeh (p)
- Tofu (p)
Other Vegan Keto Meal Staples:
- Lots of herbs and spices!
- Edamame
- Kelp noodles
- Kelp flakes
- Lupini beans (p) (also called lupens)
- Shirataki noodles
- Nori sheets
- Roasted seaweed snacks
Vegan Keto Sauces & Condiments:
- Chili sauce or hot sauce of choice
- Mustard
- Soy sauce/Tamari/Coconut aminos
- Tomato sauce (check labels carefully for sugar!)
- Vinegar - balsamic, rice wine, white wine
- Wasabi paste (check label!)
Vegan Keto Freezer Items:
- Carbonaut Bread (they make gluten-free options as well!)
- Beyond Meat meat substitutes
- Impossible meat substitutes
- SOME Gardein products (check labels!)
- Cauliflower Rice
- Frozen vegetables (anything from the above list)
- Frozen berries
Egg Free, Dairy Free Keto Protein Powders & Bars:
- Boba Nutrition Protein Powder
- Vega Sport Protein Powder
- Vega Protein & Greens
- Orgain Keto Protein Powder
- Sun Warrior Protein Powder
- Plain hemp protein powder
- Plain pea protein powder
- Plain soy protein powder
Vegan Keto Smoothie Add Ins
- Amla powder
- Beetroot powder*
- Chlorella
- Moringa
- Spirulina
- Turmeric
Vegetables to Embrace and Limit on Keto
Vegetables are a crucial part of a healthy diet, but on a keto diet, it's important to choose wisely. Focus on non-starchy vegetables that grow above ground, as they tend to be lower in carbs.
Keto-Approved Vegetables
Here are some excellent keto-approved vegetables, based on their net carbs per 100 gram serving size:
- Asparagus: 1g
- Spinach: 2g
- Swiss Chard: 2g
- Celery: 2g
- Lettuce: 2g
- Avocado (technically a fruit): 2g
- Cabbage: 3g
- Green Olives: 3g
- Cucumber: 3g
- Cauliflower: 3g
- Zucchini: 3g
- Tomato: 3g
- Green Pepper: 3g
- Red Pepper: 4g
- Broccoli: 4g
- Brussels Sprouts: 5g
- Green Beans: 5g
Vegetables to Limit
Root vegetables, which grow underground, are generally higher in starch and carbs. Here are some vegetables to avoid or consume sparingly on a keto diet, based on their net carbs per 100 gram serving size:
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- Rutabaga: 6g
- Artichoke: 6g
- Celeriac: 6g
- Onion: 8g
- Peas: 9g
- Beetroot: 7g
- Butternut Squash: 10g
- Parsnip: 13g
- Potato: 15g
- Corn: 16g
- Sweet Potato: 17g
- Yam: 24g
- Cassava (Yuca): 36g
Vegetarian Keto Meal Ideas
To help you get started, here are some meal ideas for a vegetarian keto diet:
Breakfast
- Low-Carb Cinnamon Cereal: Combine milled flaxseed, hulled hemp seeds, unsweetened apple juice, and coconut oil. Bake until crispy and serve with unsweetened almond or coconut milk.
- Scrambled Tofu with Spinach and Avocado: Sauté tofu with spinach and top with sliced avocado for a protein-rich and satisfying breakfast.
- Keto Pancakes: Make low carb keto pancakes with almond flour instead of regular wheat flour, or blitz ground almonds until fine if you can't get hold of it. Serve with blueberries and keto-friendly syrup
Lunch
- Charred Veggie and Fried Goat Cheese Salad: Combine arugula with charred bell peppers and mushrooms. Top with fried goat cheese and a drizzle of avocado oil.
- Keto Red Bell Pepper Filled with Creamy Eggs and Spinach: This stuffed pepper recipe is packed with keto friendly vegetables and is perfect for brunch-or anytime!
- Greek Salad: Make a fresh and colourful Greek salad in no time. It's great with grilled meats at a barbecue, or on its own as a veggie main
Dinner
- Cauliflower Mac & Cheese: Use cauliflower florets instead of pasta in this classic dish. Make a creamy cheese sauce with heavy cream, cream cheese, cheddar cheese, Dijon mustard, and turmeric powder.
- Keto Cauliflower Risotto: Perfect for a comforting, cozy dinner at home, this keto friendly take on the classic Italian dish uses riced cauliflower to keep carbs low.
- Roasted Cauliflower Steaks: Unlock the flavours of cauliflower with a red pepper, olive and caper salsa, topped with almonds. Healthy and vegan, it makes a tasty light lunch or supper
Snacks
- Nuts and seeds (almonds, macadamia nuts, chia seeds, etc.)
- Avocado with everything bagel seasoning
- Dairy-free cheese with olives
- Keto Air Fryer Zucchini Fritters: A perfectly easy, super crunchy keto veggie side. If you don’t have an air fryer, you can still make these in the oven, and they’ll still be plenty crispy.
Sample Vegetarian Keto Diet Meal Plan
Here’s a sample meal plan to provide a better understanding of how to structure your meals:
Monday
- Breakfast: Scrambled eggs with spinach and cheese
- Lunch: Salad with avocado, mixed greens, non-starchy veggies with a high-fat dressing
- Dinner: Cauliflower "rice" stir-fry with tofu and non-starchy vegetables
Tuesday
- Breakfast: Coconut flour pancakes topped with berries
- Lunch: Keto Red Bell Pepper Filled with Creamy Eggs and Spinach
- Dinner: Zucchini noodles with pesto and feta cheese
Wednesday
- Breakfast: Chia seed pudding made with almond milk and topped with nuts and seeds
- Lunch: Charred Veggie and Fried Goat Cheese Salad
- Dinner: Eggplant lasagna using zucchini slices instead of pasta
Thursday
- Breakfast: Masala frittata with avocado salsa
- Lunch: Greek salad with feta and olives
- Dinner: Keto pizza with a crust made using cauliflower rice, coconut flour and flaxseed. Top with parmesan, tomatoes, rocket and olives for a flavourful meal
Friday
- Breakfast: Coconut yogurt with berries and nuts
- Lunch: Roast aubergines with yogurt & harissa
- Dinner: Saag paneer
Saturday
- Breakfast: Mushroom brunch
- Lunch: Stuffed & grilled vegetable bites
- Dinner: Thai broccoli rice
Sunday
- Breakfast: Green eggs
- Lunch: Roasted cauliflower steaks
- Dinner: Cauliflower mac & cheese
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