Going green with keto: tips for vegetarianism and ketosis

This post may contain affiliate links which means I may receive a commission for purchases made through links.  Learn more on my Private Policy page.

How to Do Keto as a Vegetarian: A Complete Guide for Beginners

Keto diet is one of the most effective diets for weight loss and overall health. However, many people who follow a vegetarian diet struggle to adapt to the keto diet. This is because most of the high-fat keto foods are animal-based, such as meat and dairy products. But this does not mean that vegetarians cannot follow the keto diet. With a little bit of planning and preparation, a vegetarian keto diet can be just as healthy, if not more so.

In this blog post, we will look at the top three methods for how to do keto as a vegetarian, along with real-life examples and anecdotes to help you stay on track.

Method 1: Incorporate Plant-Based Fats

One of the most important things to remember when following the keto diet as a vegetarian is that you still need to consume high amounts of healthy fats. These fats are essential for energy and satiety. Thankfully, there are many plant-based sources of healthy fats that vegetarians can enjoy.

Nuts and seeds, coconut oil, avocado, olives, and nut butter are all excellent examples of plant-based sources of healthy fats. Not only do these foods provide healthy fats, but they are also packed with nutrients that are essential for good health.

For instance, you can start your day with an avocado and feta cheese omelet with spinach and mushrooms and a side of almond butter or tahini. You can also add olive oil and flaxseed oil to your salads and roasted vegetables. Moreover, using nuts and seeds as snacks instead of carb-heavy treats can help you reduce your carb intake and maintain ketosis.

Method 2: Include Protein-Rich Foods

See also  Managing High Blood Pressure with the Keto Diet: Your Ultimate Guide

When you follow a vegan or vegetarian lifestyle, it can be challenging to consume enough protein to meet your daily needs. However, it is still essential to consume adequate protein, especially when you are following the keto diet.

Some excellent sources of plant-based protein include tofu, tempeh, legumes, nuts, and seeds. A cup of cooked black beans, for instance, provides 15 grams of protein and 12 grams of fiber. On the keto diet, it is crucial to balance your protein and fat intake, so be sure to include plenty of healthy fats as well.

You can also incorporate plant-based meat alternatives, such as Beyond Meat, Impossible Foods, and other brands that use soy, pea protein, or wheat protein to create products that resemble animal-based meats. These products do contain some carbohydrates, but they can be a good option for variety and taste.

Method 3: Choose Low-Carb Vegetables

To follow the keto diet, you need to significantly reduce your intake of carbohydrates. You can do this by choosing low-carb vegetables that are high in fiber, vitamins, and minerals. This will help you stay within your daily carb limit and stay in ketosis.

Some examples of low-carb vegetables include cauliflower, broccoli, zucchini, spinach, kale, cabbage, and peppers. You can enjoy these vegetables raw, steamed, or roasted with healthy fats such as olive oil, coconut oil, or avocado oil.

One easy way to enjoy low-carb vegetables is by preparing a keto-friendly stir-fry. For example, stir-fry broccoli, bell pepper, mushrooms, and tofu in soy sauce and sesame oil, and serve it over zucchini noodles or cauliflower rice.


As a vegetarian, following the keto diet may seem challenging at first, but it is entirely possible with a little bit of planning and preparation. Incorporating plant-based fats, protein-rich foods, and low-carb veggies can help you stay within your daily carb and calorie limit, maintain ketosis and achieve your weight loss goals.

See also  Keto Coffee Cakes

Moreover, when you eat a vegetarian keto diet, you can enjoy the many health benefits of both diets, such as reducing inflammation, improving heart health, and increasing energy levels. So, whether you are a long-time vegetarian or new to the keto diet, follow these tips to achieve maximum success and health benefits.