Research over the years has shown us the benefits of the Keto diet, including overall weight loss, reduced cholesterol, BMI, and blood sugar. These reductions all contribute to an overall decreased risk of heart disease and protect the body against chronic illness.
In the traditional Keto diet, 70% of the daily calorie intake comes from various fats. This includes foods like meat, fish, oils, and dairy.
Vegetarians, however, eliminate meat and fish from their diets.
So, what does this really leave for a vegetarian on Keto to eat? In this post, we’ll be exploring a few of the foods that are both Keto and vegetarian friendly, leaving you with some great ideas for foods you can try within your diet.
Keto Diet for Vegetarians
Vegetarians rely on getting their healthy fat sources from things like coconut oil, eggs, avocado, seeds, and nuts.
Similar to the way you implemented the Keto diet into your lifestyle, vegetarians may think adapting Keto is impossible because of their current dietary restrictions. Because meat takes up a healthy portion of the Keto diet, it’s likely that vegetarians may believe Keto is not for them.
I know what you’re thinking: if I can’t or don’t eat meat, how can I be successful on the Keto diet?
Keto and Vegetarian Substitutions
High in protein and healthy fat, coconut milk is a great substitute for the other dairy products you love and consume regularly.
The fat in coconut milk helps the body achieve a state of ketosis faster. It’s also a tasty and refreshing milk option for vegetarians that has zero dairy.
Coconut milk has tons of great health benefits that are worth knowing about. It’s been shown to lower cholesterol, promoting heart health. It’s also known to reduce inflammation and help fight off bacteria and viruses in your body.
One of the best high-fat fruits you can eat, avocados are friendly for virtually any diet, taste delicious in any form, and help to fill you up faster. You can also use an avocado as a spread or cooking oil… this fruit truly does it all!
Blueberries, raspberries, strawberries, and blackberries are popular Keto fruits that dieters love to add to their daily intake. Berries are an acceptable fruit in the category of keto for vegetarians.
Berries are packed with antioxidants, vitamins, and minerals that reduce inflammation and cause a lower rise in blood sugar.
The classic spread can still be enjoyed whether you’re vegetarian, Keto, or both, but we always recommend reading the labels on the jar you choose before purchasing.
Peanut butter is infamous for sneaking in added sugar, which disqualifies it as Keto-approved. However, there are great zero-sugar PB options in the organic food aisle. You just have to go looking!
Those on the vegetarian keto diet are probably most concerned with the issue of meat and what they can swap out to enjoy instead. The best meat substitutions for the vegetarian keto diet are tofu, tempeh, and seitan.
All three of these options are high-protein and low fat, making them the perfect Keto meat sub. They all contain amino acids and vitamins that our diets need to feel full and satisfied.
A vegetarian keto diet should contain hearty servings of healthy fats, fruits and vegetables, and plant-based protein.
While it may seem overwhelming as a vegetarian to try the Keto diet, it’s definitely doable with the right mindset and resources.
We have lots of great Keto recipes that vegetarians can easily modify to fit their dietary restrictions, while still enjoying some great food along the way. Do your research, know what works for you, and keep trying new recipes until you find ones that work for your diet and your tastebuds.