At first glance, the ketogenic (keto) diet and vegetarianism may seem like opposing dietary approaches. One focuses on a high-fat, low-carb intake, often featuring animal products, while the other eliminates meat. However, for people who prefer to avoid meat, the two can be combined, but a vegetarian keto diet presents some challenges compared to a keto diet that includes more animal proteins. Although we specialize in animal-based keto and low-carb diets, our goal is to help all people who want to improve their health via carbohydrate restriction even if they choose not to eat meat.
Understanding the Basics
The keto diet calls for substantially reducing carbohydrate intake, which prompts the body to enter a state of ketosis. In ketosis, the body uses fat as its primary fuel source rather than glucose. This metabolic shift not only aids in weight loss but also helps regulate blood sugar levels, improve mental clarity, reduce inflammation, and also supports improved mental health.
A vegetarian diet excludes meat, fish, and poultry but includes plant-based foods, dairy, and eggs. This diet is often chosen for ethical, environmental, or health reasons, emphasizing the consumption of fruits, vegetables, grains, nuts, and seeds.
Merging Keto and Vegetarian Diets
Though challenging, a keto-vegetarian diet is achievable with careful planning. The key is to focus on high-fat, low-carb plant-based foods while ensuring adequate protein intake. Additionally, it may be best to think of this approach more as low-carb rather than “keto.” Many of the go-to vegetarian sources of protein (particularly beans) are too high in carbohydrate to be included regularly on a strict keto diet. So, it’s important to ask yourself whether you need a strict keto diet for medical reasons, or if you could follow a more general low-carb diet and still experience the benefits you’re interested in, such as weight loss or lowering your blood sugar.
Following a vegetarian diet will make it difficult to stay under 20 total grams of carbohydrate per day (Dr. Westman’s “prescription-strength keto” recommendation), but some people can be more generous with their carb intake and still reap the health improvements that come from following a diet lower in carbs overall.
Vegetable Oils
Vegetable oils play an important role in the keto-vegetarian diet as a primary source of healthy fats. Key options include:
- Olive Oil: Rich in monounsaturated fats and antioxidants. Use in dressings and low-heat cooking.
- Coconut Oil: A source of medium-chain triglycerides (MCTs). Coconut oil boosts ketone production and unrefined coconut oil provides a fresh, nutty coconut flavor. (Use refined coconut oil if you don’t like the taste or aroma of coconut.)
- Avocado Oil: Great for high-heat cooking, has a relatively neutral flavor, and is packed with monounsaturated fats.
If you include dairy in a vegetarian keto diet, butter and ghee are excellent (and delicious) fat sources.
Vegetarian Protein Sources
Finding adequate protein is key for vegetarians on a keto diet. High-quality plant-based protein sources include:
- Eggs: Eggs should be considered a staple food in a vegetarian keto diet. They provide complete protein and are powerhouses when it comes to micronutrients (vitamins and minerals). There is no limit to the number of eggs you can eat per day. Dietary cholesterol has almost no effect on the level of cholesterol in your blood – and even if it did, “high cholesterol” is not a disease and is not, by itself, a major risk factor for cardiovascular disease.
- Dairy proteins: Cottage cheese, Greek yogurt, and occasional use of dairy protein powders can help boost protein intake among those who need to keep carbs low but who don’t eat meat.
- Tofu and tempeh: Made from soybeans, these are versatile, protein-rich, and low in carbs compared to most other plant proteins.
- Legumes (in moderation): While higher in carbs, small amounts of lentils, chickpeas, and other beans can be included strategically.
- Nuts and seeds: These are typically considered a protein source on vegetarian diets, but they are far richer in fat than in protein, so it’s best to consider them a fat source rather than a protein source. Overdoing nuts and seeds (and nut and seed butters) is a common reason for slow or stalled fat loss on a keto diet, so if you’re looking to lose body fat, it’s best to avoid these entirely, or use them sparingly.
Vegetarian Meal Plan
A well-structured vegetarian meal plan is essential for balancing nutrients and maintaining ketosis. Here’s a sample one-day meal plan:
- Breakfast: Avocado and spinach omelet (or tofu scramble); coffee with cream or unsweetened almond milk.
- Lunch: Mixed greens salad topped with chopped hard-boiled eggs (or tofu), olives, avocado, and a drizzle of olive oil & vinegar.
- Snack: A handful of macadamia nuts, cheese cubes, or vegetables with dip.
- Dinner: Cauliflower rice stir-fried with mushrooms, broccoli, and tempeh or eggs, seasoned with soy sauce or coconut aminos.
Vegetables for Weight Loss
Certain vegetables are particularly beneficial for weight loss on a keto-vegetarian diet due to their low-carb, high-fiber content. These include:
- Leafy Greens: Spinach, kale, and other dark, leafy greens are nutrient-dense and low in calories.
- Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are filling and help curb hunger.
- Zucchini, Asparagus, and Bell Peppers: These versatile veggies can be used in various dishes to add volume and nutrients without excessive carbs.
Vegetables on Keto
Not all vegetables are keto-friendly. Non-starchy vegetables are key to keeping carb intake low while providing variety and essential nutrients. Focus on:
- Leafy Greens: Spinach, arugula, Swiss chard, kale, collards, any type of lettuce.
- Cruciferous Vegetables: Broccoli, cauliflower, cabbage, kohlrabi
- Low-Carb Options: Zucchini, asparagus, eggplant, cucumbers, radishes, peppers, and mushrooms.
Vegetables with Carbs
To get the best results on a keto-vegetarian diet, avoid the following vegetables, which are higher in sugar or starch:
- Root vegetables: potatoes, sweet potatoes, yams, parsnips, beets. (Small amounts of carrots may work well for you.)
- Winter squash: butternut, acorn, turban, and other winter squashes. (Small amounts of spaghetti squash and unsweetened pumpkin may work well but it’s best to stick to summer squashes.)
- Grains and legumes often mistaken for vegetables: corn, peas
Keto Vegetarian Recipes
Here are a few simple keto-vegetarian recipes to try:
- Cauliflower Rice Stir-Fry: Sauté cauliflower rice with tofu or scrambled eggs, mushrooms, and soy sauce or coconut aminos for a low-carb, high-fat meal.
- Zucchini Noodles with Avocado Pesto: Spiralized zucchini tossed in a creamy avocado and basil pesto sauce. Add tofu or cottage cheese for protein.
- Stuffed Bell Peppers: Fill bell peppers with a mixture of sautéed spinach, mushrooms, and cheese (or a dairy-free alternative).
Conclusion
A keto-vegetarian diet offers the combined benefits of ketosis and plant-based eating. With careful planning, it’s possible to avoid most animal proteins and still achieve weight loss, better blood sugar control, and overall improved health. Whether you’re aiming for weight loss, diabetes management, or simply exploring a healthier lifestyle, the keto-vegetarian approach provides a blueprint for combining these seemingly contradictory methods.
