Vegetarian Ketogenic Diet: Things Every Keto Lover Should Know

If you are considering the option of making a switch to the vegetarian ketogenic diet, then you are on the right track. The vegan diet is more of high carb consumption which is not possible in keto. But you can succeed on the keto vegan diet by strictly following the ketogenic diet plan. Here is what you need about the vegan ketogenic diet. 

Keto vs Vegan: Things every vegan keto dieter should know

Before discussing this diet program in details, here is what you need to know about the keto and vegan diet plan. The ketogenic is low in carbs and high in fat, with a moderate amount of protein. While a vegan diet involves consuming high carb.

Another thing about the keto Vs vegan is that in ketogenic, the dieter can use meat as a protein source. While on a vegan diet, meat consumption is not allowed. Vegans believe meat consumption is unethical. 

The question is can a vegan be on the keto diet without compromising his or her ethics? It is possible only when the keto vegan diet program is strictly followed. What this means is that as a vegan, you have to know what to eat and avoid. The vegan keto diet is also about consuming the proper amount of healthy fats and protein. And there are other sources to obtain protein since you will not be consuming meat.

Where can a vegan keto dieter derive fats from?

A vegetarian keto dieter can get fats from these foods:

  • Coconut oil
  • Avocado
  • Seeds
  • Nuts

As you already know, the dietary lifestyle of vegetarians does not forbid them from using vegetable fats. So with the different options available, vegans have numerous options of fat sources to choose from. 

Another important element you should never forget is iron because a deficiency can cause anemia. Though obtaining it is difficult on the keto vegan diet, different foods can supply you with enough iron. Here are foods that supply iron to the body.  

What food can the vegetarian keto dieter derive iron from?

  • Tomato paste
  • Pumpkin seeds
  • Soybeans
  • Seaweed
  • Spinach
  • Green leafy vegetables

Possible challenges of the vegetarian ketogenic diet

Vegetarians can live on the keto diet. But there are possible challenges they might encounter. One of them bothers on certain calculations. In the beginning, it might be challenging to calculate the number of proteins and carbs consumed on a daily basis which is also very important.

Most people use apps to keep count and are successful with it. So you can find a suitable application to help you keep tabs on your carb and protein intake on a regular basis.  

Carbohydrates and the vegan ketogenic dieter: Facts to consider

Choices have to be made when switching to the ketogenic diet as a vegan. One of them is to lower your carb consumption. So while on the keto diet without meat program, take note of your carb intake. Below are good and bad carb sources to take note of.

Carb food sources not good for keto vegan dieters

As a keto vegan dieter, issues on carb intake should be very important to you. High carb or sugar diet can make it difficult to get into ketosis and lose weight. That is why you must take it seriously. However, here are some of the bad sources of carbohydrates to avoid.

  • Tortillas
  • Pasta
  • Bread
  • Chips
  • Cereals – rice
  • Sweet potatoes
  • White potatoes
  • Starchy vegetables

Good carbohydrate food sources for keto vegan dieters

Keeping your fat intake high and carb low is important in keto, but you also need those low-carb vegetables to supply the body with enough fiber and bulk. Though an individual who does not like veggies will find this food choice challenging, preparing it in different ways can be the best option. However, below are good and low-carb sources in line with the keto diet plan. 

  • Broccoli
  • Lettuce
  • Green beans
  • Kale
  • Spinach
  • Cucumber
  • Onions
  • Tomatoes
  • Eggplant 
  • Mushrooms

Foods that can supply protein to vegan keto

Normally, keto people get their protein from meat. But because vegans are not allowed to eat meat, they have to look for an alternative. The vegetarian keto diet plan has numerous options to choose from. Here are foods to obtain protein.

  • Eggs
  • Tempeh
  • Miso
  • Natto
  • Nut and seed

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    Ideas for vegetarian keto diets

    Once you have been able to identify healthy vegetarian keto diet foods, you are good to go. There are tons of ideas vegans going into the keto program can incorporate into their diet plan. Check out the list of options available. 

    What to eat during breakfast:

    If you are going to fry your foods, always make use of healthy oils such as olive or coconut oil.

    • Eat low carb veggies, egg, and avocado. You can fry them in olive or coconut oil that supplies healthy fats.
    • Veggies plus feta omelet
    • Smoothies produced from a combination of berries (low carb), coconut cream, almond butter, stevia extract and full-fat yogurt. 

    What to eat during launch time:

    The one thing you should always remember is to use coconut oil or olive oil to do our frying. These oils are healthy and safe for the ketogenic diet. Below are meal ideas.

    • Combine egg with avocado salad. Avocado. Avocado is a great source of fat.
    • Friend cauliflower rice combined with eggs and veggies. 
    • Combine greens salad with pesto, bell pepper, avocado, onions and a little bit of lemon juice, nuts, dressed with virgin olive oil. 

    What to eat for dinner

    Below are great dinner ideas you can choose from if you are on the keto vegan program.


    • Eggplant parmesan, but have then fried in a coconut oil.
    • Combine your cheese pizza with some broccoli and cauliflower crust. 

    There are dozens of ideas you can come up with. But make sure you determine the amount of carb your food choice is depositing in your body in order not to destroy your weight loss goals. 

    Other Vegetarian keto diet recipes

    Keto recipes for vegans are more than anyone can count. But the question on the kind of meals a vegan planning to go keto should eat is still being asked. There are good recipes out there which are meatless but utilize other dairy products and eggs. Without wasting any further time, here are great recipes you will enjoy as a vegan going keto. 

    The brownie muffins

    These muffins are great to consume for breakfast because they can sustain your hunger by keeping you full until when lunch is ready. You can make use of some pecans or crushed walnuts if you do not have slivered almonds. 

    The bok choy salad and crispy tofu

    This is another great recipe for vegan. The tofu is usually baked with lemon, garlic and sesame oil. The dressing of the bok choy salad is done with a sambal oelek, a little bit of peanut butter and lime. This is one perfect meal for the keto vegetarians.

    The cheesy thyme waffles

    Meat is unethical to the keto vegan, so every meal consumed has to be meatless. For breakfast, another great meatless option to try out is the cheesy thyme waffles. These waffles are usually packed with collard greens, cauliflower, and some freshly picked herbs. You can consume with some hot sauce or sour cream if you want. 

    The cheese fritters and broccoli (low carb)

    Getting into ketosis is possible when you reduce carb consumption. That is what the keto diet is mainly about. So, consuming this healthy keto meal is a great option for the vegan going keto. These broccoli fritters are basically not like the normal deeply fried broccoli that is popular. They are just like hushpuppies but produced with broccoli and not corn meal normally used. 

    The vegan red coconut curry

    This is one meal you can prepare faster. It has some great flavors with a fish sauce that improves the taste. Giving the curry some more time to cook for some time brings out the aroma of the meal. When properly mixed with the coconut milk and onions, you will be eager to satisfy your taste bud without hesitation. Also, this meal can be ready in less than 20 minutes.  


    Becoming a vegetarian keto dieter does not mean you have to forget about your eating habits as a vegan. Though keto dieters derive their protein from meat, you can do the same without consuming meat. There are tons of recipes for you to nourish your body and continue on your vegan diet plan. But this time, you will not consume high carb in order not to make getting into ketosis difficult for you.

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