What Can You Eat on a Vegetarian Keto Diet?

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5 Keto Foods in a Vegetarian's Life (Must love No. 4!)

What Can You Eat on a Vegetarian Keto Diet?

Are you a vegetarian like me who thought keto would not work for you? A low carb-diet I could do, but combining it with high-fat food intake seemed impossible. However, because I wanted to try this diet so severely, I searched for keto vegetarian keto food and put together a list for you.

Before we explore that, let’s explore what the keto diet is all about. The goal of the keto diet is to get your body in a state of ketosis. This happens when the amount of glucose in your body is drastically reduced due to significantly decreasing carbohydrate intake. In effect, your body finds an alternative source of energy which is fat. A properly maintained keto diet forces your body to go into a metabolic state. You can benefit from this regarding weight loss, mental focus, increased energy and controlled blood sugar. You can find out more about the Keto basics at Groom+Style.

Here are vegetarian keto diet food items for you to try while still staying away from meat:

Spinach – the go-to leafy veggie for your keto dishes

Popeye’s favorite veggie, as well as other dark and leafy greens, are superb vegetarian keto foods. A cup of spinach is around 27 calories and contains calcium, iron, magnesium, protein, potassium, Vitamin A, and fiber. You can add spinach to your salad with a healthy olive oil dressing. Roast it in coconut oil and some spices to make a delightful side dish.

As a rule of thumb, keep in mind that vegetables are grown above the ground like kale, lettuce, asparagus, broccoli, and cauliflower are mostly safe for your keto diet. ‘Check the full list of low-carb vegetables (click here).’

Extra Virgin Olive Oil is an excellent source of good fat

Put together a healthy salad with an olive oil-based dressing or drizzle this plant-based oil over steamed vegetables. Extra virgin olive oil is unrefined, minimally processed and packed with antioxidants. If you cook with it, make sure to use low-heat due to its high smoke point. As an exceptional source of fat, olive oil is rich in monounsaturated fatty acids that

Other oils you can use include coconut oil, macadamia oil, flaxseed oil, avocado oil, and MCT oil.

Chia Seeds are super rich in fiber

This superfood is part of the vegetarian Keto food list of healthy polyunsaturated fatty acids to include in your diet. There are about 24 g of polyunsaturated fat per 100 g of chia seeds, and these are packed with happy, healthy omega-3 fatty acids. Since these are high in fiber, chia seeds help you feel full and absorb fewer calories. Chia seeds make a tasty pudding and addition to salads, smoothies, and overnight oats.

Other PUFA sources include walnuts, flaxseeds, sesame oil, and nut oils.

Strawberries are a sweet treat


Shouldn’t you be avoiding fruits at all costs? Not when it comes to a few ounces of delicious berries! You can snack on fresh strawberries or make a refreshing, creamy keto smoothie with it. About ¾ cup of strawberries has a net carb amount of 5.68 per 100 grams. This sweet and juicy fruit helps boost your immune system and maintain healthy blood pressure.

Other berries rich in antioxidants such as raspberries and blackberries can be enjoyed in small amounts, too. These low carb fruits enhance the flavor of baked goodies and healthy side dishes.

Avocado is a low carb fruit favorite

Who wants guacamole? Avocados are low in saturated fats and have They contain minerals such as iron, magnesium, potassium, calcium, zinc, and phosphorus. Cut up a fresh avocado and eat it raw while enjoying its smooth and creamy texture. Add richness to dishes by using avocado as a garnish and including it in salads, soups, and casseroles.

Other fruits for your keto diet are citrus ones like lemon, lime, and orange zest which you can use in your avocado dishes, too. 

Did this list give you good insight on the vegetarian keto food you can eat? Being a vegetarian should never limit you to trying out this diet. Are you excited to give it a go?

Let me know what you think in the comments below and show us some love by sharing this article on your feed.

By howtonight.com

Layla Parker


My name is Layla and I’m a writer at Howtonight.com – lifestyle blog which mostly focuses on health and nutrition but we also publish articles related to pets, travel, and entertainment.



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