The Ultimate Guide To Vegetarian Keto Diet Food (Yes, It’s Possible!)


Read on as I show you a vegetarian keto diet food list to guide you to your weight loss goals.

Have you ever considered trying out the ketogenic diet? This diet has been known for its excellent results regarding weight loss and other health aspects, known to balance your blood sugar and cholesterol levels. 

But with that being said, it calls for higher fat intake and an extremely low carb consumption of about 20 grams per day. It makes you wonder if it's possible for vegetarians to follow such a diet, as one of the primary sources of fat comes from meat!

Well, I'm here to tell you that it's possible to enter ketosis without relying on meat for your fat intake! Read on as I show you a vegetarian keto diet food list to guide you to your weight loss goals.

Keto-Friendly Diet Food For Vegetarians

It may seem difficult sticking to a keto diet when you are accustomed to consuming fruits and vegetables, some of which can be high in carbs or sugar. Fortunately, there are high-fat foods that are still vegetarian-friendly, such as:


* ​​​​Soy and Beans

If you're looking for delicious forms of protein, beans and legumes are high in it. Just remember to rinse canned beans in cold water to remove excess salt. Another option is tofu, which is higher in protein and a common substitute for meat.

I love that it can be used for both savory meals and desserts! Tempeh, like tofu, is a meat substitute high in protein and fiber, with better macros than tofu. If you want to add extra protein to your shakes or meals, you can use soy or Vegetable Protein Powder. Just remember to check the label for its carb content.


* ​​​Meat Substitutes

To get your fix of both fat and protein, go for meatless sausages and bacon, chicken and fish substitutes <not the breaded version>, soy burgers, tofu and vegetable hotdogs, or seitan, which is a wheat-based meat substitute you can use instead of tofu. These are delicious alternatives that are almost like the real thing!


* Condiments and Seasonings

To add more flavor to your meals, you can add salt and pepper, blended seasonings <salt-free>, or assorted herbs and spices <watch out for carb content>.

They usually contain little to no carbs and calories, most especially salt. As for sauces and salad dressing, you can use soy sauce, sriracha sauce, mustard, or soy mayonnaise.


* Oils and Vinegar

You can consume and add a lot of oils to your salads or meals, such as Extra Virgin Olive Oil, canola, grapeseed, peanut, coconut oil, or palm shortening

Vinegar are also great as salad dressing and to add a tang to your meals. There are a ton of vinegars with different flavors, such as apple cider, red wine, balsamic, or rice vinegar.

Vegetarian Keto Diet Food

* Fruits and Vegetables

Fruits are allowed but only eaten in moderation. Do NOT drink any fruit juices or consume high-carb fruits like bananas or mangoes. I recommend that you consume berries or avocados.

You can have a wide variety of vegetables, as they are low in calories and carbs per serving. Dark leafy greens are best. Avoid high-carb vegetables like carrots, potatoes, corn, and yams.


* Others

Here are some snacks or other things you can consume on the keto diet:

  • Nuts should be eaten in moderation, as they are very high in fat and calories
  • Olive, avocado, or nut butter 
  • Soy and almond milk
  • Splenda
  •  Low-carb whole grain bread

More Tips On Sticking With The Keto Diet


Besides keeping to your diet, different factors contribute to your weight loss! Here are some more tips to help maintain your state of ketosis:

  • One of the common side effects of the diet is the keto flu. To help you get through its symptoms, make sure that you increase your water and salt intake, having broth when you feel dizzy or tired.
  • It's best to improve your sleep schedule, which can help curb any cravings for carbs during the first few days of the diet. I recommend that you get seven to nine hours of sleep every night.
  • Instead of purchasing and cooking food on the day itself (or relying on packaged food!), I recommend that you begin meal prepping and cooking in bulk.
    For example, you can purchase tofu in bulk and try out different methods to cook tofu, giving you flexibility and enjoyment with what you eat for the week.
  • And lastly, stay consistent and continue your routine. Good sleep, exercise, and a meal plan will help you reach your goals in weeks! Never give up and keep going.

If you are interested in other smart tips, refer here: Smart Tips

Wrapping It Up

The keto diet may be a bit restrictive for vegetarians, whose primary source of meals rely on carbs. But that doesn't mean it's impossible! As long as you make the healthy and delicious choices, acquainting yourself with vegetarian keto diet food and planning in advance, then there's no problem in achieving your goals.

Hopefully, this guide on vegetarian keto diet food gave you an idea of what you should begin incorporating into your meal plans today. So don't wait any longer and start your journey into this low-carb diet!

If you would like to ask questions or share your experiences as a vegetarian on the keto diet, then comment below. All your input will be greatly appreciated.

Author’s Bio



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

Layla - Food Blogger

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