Keto on a vegetarian diet

Keto on a vegetarian diet

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Food Options for a Vegetarian Keto Diet

A ketogenic (keto) weight loss diet is low in carbohydrates, high in fat, and has a moderate level of protein. Since the keto diet is made up mostly of fats, it isn’t limited to non vegetarian food only. However, eating a keto vegetarian diet can get old if you do not have a fully-stocked arsenal of awesome vegetarian keto recipes at your disposal. Prioritize fatty plant foods as part a fat burning diet. It requires flexibility and creativity. If you want to lose weight fast, it is worth it.

Good and Bad Carbohydrates for Vegetarian Keto Diet

One of the most common mistakes vegetarians make is eating too many carbohydrates from vegetables. Since vegetarian diets are typically higher in carbs than meat-eating diets, focus on the right types of carbs.

Bad Carbs


Refined carbs, like sugar, flour, bread, cereal, and chips are considered “bad carbs” and can’t be part of a vegetarian keto diet. Here are some things to remove from your kitchen:

  • Pasta
  • Bread
  • Chips, crackers, and pretzels
  • Tortillas
  • Rice
  • Cereal
  • Soda
  • Fruit juices and most fruit
  • White potatoes and sweet potatoes

Good Carbs

Good carbs on a vegetarian keto diet include low-carb fruits, full-fat yogurts, and low carb veggies.

While the most important aspect of the keto diet is fat content, you need low-carb veggies for bulk and fiber so you get enough to eat. Explore and get creative! Try new vegetables or cook them in different ways. Try seasonings in new combinations!

Good low-carb veggies are:

  • Spinach
  • Broccoli
  • Asparagus
  • Collard greens
  • Kale
  • Cucumber
  • Squash
  • Cabbage
  • Swiss chard
  • Lettuce
  • Cauliflower
  • Bell peppers
  • Onions
  • Mushrooms
  • Tomatoes
  • Eggplant
  • Garlic

The Protein Problem

For vegetarians on the keto diet plan, it can be difficult to get enough protein. While the traditional keto diet includes a lot of meat for protein, there are things vegetarians can substitute:


If you’re a vegetarian who eats eggs, incorporating eggs into your diet is a great way to add protein to your diet. Egg yolks have a higher fat content, so use the entire egg.

Keep some hard-boiled eggs in the fridge ready to use in recipes. They also make great diet snacks.


A little cheese adds a lot of protein. Mozzarella is packed with protein and fat, making it a good choice for a high protein, low carb diet. Top vegetables with mozzarella for an instant protein boost. Grated Parmesan is another great protein alternative.  Create sauces or side dishes using dairy as a way to boost your protein levels.

Other good cheeses include:

  • Cream cheese
  • Cottage cheese
  • Swiss cheese
  • Feta
  • Cheddar (full fat)

You can also have soft cheeses like brie, Monterrey jack and bleu cheese (full fat.)

Meal Replacement

A keto meal replacement (MRP) contains great fuel for your body. It has high fat, low carbs, and moderate protein. You can mix it with water for an on-the-go meal replacement. The NutroActive LipoQuick Powder is a great high fat, low carb meal replacement. Try the Vanilla and Banana flavor, available through Amazon India!

If your vegetarian lifestyle includes seafood, include it in your vegetarian keto diet. Salmon is rich in B vitamins and potassium, yet is virtually carb-free.

The number of carbs In shellfish varies widely. Shrimp and crabs have almost no carbs. Clams and mussels have a higher carb percentage. It is important to be aware of this when making your selection.

High-Protein Vegetables

When focusing on vegetables, go for those that offer the most protein. Some of the best include:

  • Squash
  • Eggplant
  • Mushrooms
  • Broccoli
  • Peas
  • Kale
  • Sprouts

Additional Recommended Foods

Fatty Plant Foods

Avocados are the perfect food to eat to lose weight on a vegetarian ketogenic diet. Avocados are about 77% fat, 19% carbs and 4% protein. There are many recipes online using avocados. A vegetarian favorite is Egg Stuffed Avocado.

There are all sorts of nuts that are fatty. Macadamia nuts are a perfect example: the fat is almost 88%, carbs are 8%, and protein is 4%. Pistachios also have a high fat content. Add nuts to salads or have them as a side dish.

Cacao nibs are an acquired taste, as they are bitter. Most people find when they are mixed into a salad or some other dish, they are a great addition to a vegetarian keto diet. Earth Loaf Organic Cacao Nibs are an excellent product.

Main Course Foods

For a vegetarian keto diet meal plan, tofu provides a great source of fat and protein. It is versatile. It can be cooked in a variety of ways. Try it grilled, fried, baked, or even eaten raw.

For vegetarians on a ketogenic diet, breakfast can be the hardest meal to put together. For a low carb breakfast, scramble tofu with spinach, peppers, onions, and a little oil. Sauté and eat!

Mori-Nu Firm Silken Tofu has a good taste and quality. It doesn’t have to be refrigerated until opened. This means you can stock up for meals and salads.

Tempeh is a little higher in calories, but is less processed than tofu. It also contains more protein. It can be crumbled and added to soups, salads, or casseroles. Make a vegetarian soup with tempeh, oil, soy sauce, peppers, garlic, onion, and green chilis. A quick online search results in thousands of vegetarian recipes. They are vegetarian and follow the ketogenic diet.

Fruit on a Keto Diet Plan

Fruit is limited on the keto diet. This is because most fruits have a high carb content. For the vegetarian keto diet, berries are best. Eat small amounts during the day, or have a few before going to bed. The best ones eat on a vegetarian keto diet are:

  • Blackberries
  • Strawberries
  • Raspberries
  • Blueberries


The right types of oils are key for a vegetarian keto diet plan. They are made entirely of fat. Saturated oils are metabolized quickly and broken down into useable energy.

Medium-chain triglycerides (MCT’s are saturated fats our body can digest very easily. MCTs are passed directly to the liver to be used as an immediate form of energy. Sharrets MCT Oil is available on Amazon India. It is odorless and unflavored. It’s packed with beneficial fats. A great addition to men and women on a ketogenic diet.

Other options include:

  • Coconut oil
  • Olive oil
  • Avocado oil
  • Flaxseed oil


A keto diet can be vegetarian but requires flexibility and creativity. The internet has many recipes that incorporate vegetarian foods. Don’t be afraid to experiment and get creative. If you want to lose weight fast, the keto diet is a good option, even if you are a vegetarian!

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