Following a keto diet is often associated with eating lots of meat and other animal products.
However, in our article on vegan keto, we showed that it is quite possible to follow a keto lifestyle in an entirely plant-based way.
For some people, following a vegan keto diet can be too restrictive, and they may experience challenges consuming the required amount of protein through diet alone. In this case, a vegetarian-based keto diet may be more appropriate.
Table of contents
Top 10 foods for vegetarian keto
When we say vegetarian, we are referring to individuals who do not eat meat, but consume some animal-derived products, such as eggs and dairy e.g. cheese.
A vegetarian keto diet then gives you the flexibility to reduce reliance on meat, while maintaining a healthy low-carb diet.
But why would you want to go vegetarian in the first place? As many people who have switched to a vegetarian diet may know, there are a host of associated health benefits[1].
For example, a vegetarian diet contains significantly less saturated fat and cholesterol, which in excess are associated with heart disease and atherosclerosis[1].
Vegetarian diets are also associated with prevention and treatment of certain diseases, such as hypertension, diabetes, cancer as well as dementia[1].
In addition, by eating more plant sources of food, vegetarians generally have higher intakes of beneficial nutrients such as dietary fibre, magnesium, folic acid, vitamin C, vitamin E, carotenoids and other phytochemicals[1].
Like veganism, people often make the choice to follow vegetarianism in order to avoid eating animals, which is considered a more ethical and sustainable way to live.
So a vegetarian diet is healthy, but which foods should you focus on, that are both keto and vegetarian?
Eggs
Eggs are a low-cost, nutrient-dense food, most commonly obtained from chickens.
They’re super versatile and can be fried, boiled, scrambled, poached and more. They are great sources of both proteins and fats, which make them an ideal component of the keto diet.
The health benefits of eggs are quite significant, as many nutrients within eggs provide antioxidant, anti-inflammatory and immunomodulatory effects[2].
The egg white and yolk each have different nutritional compositions, with egg whites consisting of primarily of protein whereas yolks contain primarily fats, including phospholipids and fatty acids[2].
Egg whites are packed with niacin (vitamin B3) which helps improve the ratio of HDL (increases) to LDL (decreases), as well as reducing blood triglycerides[2].
On the other hand, egg yolks are rich in vitamins A, D, E, cholesterol, thiamine, riboflavin, biotin, choline and pantothenic acid. In addition, egg yolks are good sources of lutein and zeaxanthin, which are carotenoids[2].
These are beneficial as they help protect against oxidative damage caused by free radicals, so have a strong antioxidant effect.
Eggs have received a bad reputation in the past due to their cholesterol content. However, numerous studies have now shown that dietary cholesterol differs from damaging serum LDL-cholesterol[3].
The general consensus is that egg cholesterol exerts a relatively small, clinically insignificant effect on serum LDL-cholesterol.
As a result, it is generally safe to consume whole eggs on the keto diet, and benefit from all the healthy nutrients they contain.
Cheese, cheddar
Cheese is a dairy product that is high in fat, contains a moderate amount of protein and very low proportions of carbohydrates.
There are numerous different types including feta, cheddar, gouda, mozzarella and brie, each with slightly different compositions. These cheeses can be used to create different keto recipes and are a staple for many vegetarians following keto.
Cheeses like cheddar make up a large proportion of some peoples diet (especially people in The Netherlands) and are rich in essential vitamins and minerals. These include vitamins A, B6, B12, D, and K and the minerals calcium, iodine, magnesium, potassium, phosphorus, and zinc[4].
Cheddar cheese is also rich in the amino acid leucine, which has been shown to increase mTORC1 signalling, leading to increased protein synthesis[4].
Cheese sometimes is cited as a risk factor for health conditions such as cardiovascular disease, however a study conducted on risk of cardio-metabolic diseases found no increase in probability as a result of cheese consumption[5].
This means that cheese can be consumed as part of a health vegetarian keto diet.
It is important however to mention that cheese should be avoided for lactose-intolerant individuals, and that there is some evidence that high dairy consumption leads to acne[6].
Almonds
Almonds can be consumed in a variety of ways and are a healthy source of fats and protein on the keto diet.
They are quite versatile and can be used as toppings for salads, ground to flower and used in keto baking, and consumed as a standalone snack. Almonds can even be used to make almond milk, which is growing in popularity, particularly for vegans and others trying to reduce their intake of dairy.
Like many nuts, almonds are energy dense, which makes them ideal to keep energy levels high during long hikes and other forms of prolonged physical activity.
They are also packed full of nutritious constituents such as fatty acids, amino acids, vitamins, minerals as well as some secondary metabolites[7].
Notably, almonds contain high proportions of vitamin E and riboflavin (vitamin B2), which among others, function as antioxidants and support cellular metabolism[7].
In addition, the high fibre content of almonds makes them good prebiotics, supporting overall gut health[7].
Almonds are recommended for cholesterol control as they have a composition of really health fats, notably monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA)[8].
This high proportion of polyunsaturated fatty acids is beneficial, especially for brain health[8].
Almonds have been shown to bestow a number of additional health benefits, for example, reductions in body weight, inflammation and cellular stress. There is also some evidence to support almond consumption with reduced risks of cardiovascular disease and diabetes[8].
Olives (green)
Olives are fruits classified as drupes, and are a high fat food to help power your keto diet.
Olives have a long history of being cultivated, and represent a staple in Mediterranean diets. They are derived from olive trees, and although they share a common origin with olive oil, they have some distinguishing properties.
Olives are rich in monounsaturated fatty acids (MUFA), particularly oleic acid, and also contains some polyunsaturated fatty acids (PUFA), notably linoleic acid[9].
The high levels of MUFAs in olives have been associated with numerous benefits.
Studies examining the association between MUFA consumption and cholesterol have found decreases in LDL-cholesterol (“bad cholesterol”) and increases in HDL-cholesterol (“good cholesterol”)[10].
Similarly a study examining the effect of a MUFA-rich diet over a 6 month period, found reductions in both systolic and diastolic blood pressure, leading to a reduction in the use of anti-hypertensive medications[11].
Furthermore, there have been a number of publications that have suggested MUFA consumption is associated with a decreased risk of cardiovascular disease (CVD)[9].
If that wasn’t enough, olives also contain high amounts of fibre and vitamin E.
The high fibre content means that olives could be considered a prebiotic, which improve the microbiota composition of the gut, leading to overall improvements in gut health. High levels of vitamin E on the other hand, provide protection from oxidative stress and free radical damage[9].
In addition, olives contain several phytochemicals, notably hydroxytyrosol (HT), which are bioactive compounds. HT has specific anti-inflammatory properties[9].
Avocado
Avocados are often regarded as keto staples, and for good reason.
They are high in fat, consisting of predominantly (~70%) MUFAs, as well as approximately equal proportions of PUFAs and saturated fatty acids (SFA)[12].
The high fat content of avocados means that they can enhance the bioavailability of fat-soluble vitamins and phytochemicals consumed from other fruits and vegetables[12].
This helps to ensure adequate vitamin and mineral utilisation by the body, which helps protect against deficiencies that could be more common on a keto diet.
Check out our article on common vitamin and mineral deficiencies on the keto diet.
In addition, avocados themselves are rich in vitamins and minerals, including vitamins A, C, E, K and B6 and the minerals potassium, sodium and magnesium[12].
Unlike most fruits, avocados are extremely low in sugars, with the majority of carbohydrates coming from fibre (70% insoluble), which helps control blood glucose levels and benefits gut health[12].
These properties make avocados a great addition to the keto diet and provide a number of associated health benefits. These include, higher proportions of HDL-cholesterol compared to LDL-cholesterol, lower risk of metabolic syndrome as well as lower weight, BMI and waist circumferences[12].
Avocados can be enjoyed on their own, sliced or diced to put in salads, or made into guacamole.
Spinach
Spinach is a dark leafy green vegetable that is generally regarded as a functional food due to its diverse nutritional composition, including, vitamins, minerals, phytochemicals and other bioactive compounds.
There is growing evidence that leafy greens like spinach protect against common chronic diseases such as cancer, obesity and cardiovascular disease[13].
A key reason for this is the rich composition of phytochemicals and other bioactive compounds, which protect against oxidative cellular damage (by scavenging free radicals)[13].
In addition, phytochemicals (such as flavonoids) are thought to also have an impact on gene expression that can lead to decreases in inflammation[13].
There is also evidence to suggest that spinach leads to induction of secretion of satiety-hormones, leading to an overall reduction in body-weight due to better appetite control[13].
Spinach is also rich in nitrates, which have been shown to have cardio-protective effects.
A study investigated the potential benefits of nitrate supplementation and found that within 7 days of supplementation, there was a significant decrease in both systolic and diastolic blood pressure[14].
As a result, spinach is a definite yes to add to your vegetarian keto diet. Try adding it to salads or sautéing with garlic.
(Note: There is evidence to suggest that cooking leafy greens like spinach can impact the bioavailability of some key vitamins and minerals – try to eat leafy greens raw, when possible, to reap the full benefits)[15].
Chia seeds
Chia seeds are a source of fat and protein on the keto diet, and are being used more since the approval of chia seeds as a Novel Food by the European Parliament in 2019[16].
Within the keto diet, chia seeds are most frequently used as salad toppers or as an addition to smoothies.
Chia seeds are a great source of PUFAs, particularly (α-linolenic acid) which as mentioned earlier, have positive associations with reductions in obesity, hypertension, cardiovascular disease and diabetes[17].
They are also an important source of protein, which can help replace meat and fish on the keto diet.
Although chia seeds contain a relatively high amount of carbohydrate (42g per 100g), the majority of this (34g) is fibre.
This means that chia seeds have only 8g of net carbs per 100g, making them perfectly compatible with a keto diet.
More importantly, the high fibre content makes chia seeds a great source of dietary fibre, which people are commonly deficient in. As mentioned, a good source of fibre is essential for good health and can improve the composition of gut microbiota and protect against certain gastrointestinal conditions, such as constipation[18].
Chia seeds are also a great source of complex B vitamins and minerals (e.g. calcium, phosphorus and potassium) as well as phytochemicals, which act as antioxidants[17].
Greek yogurt (low-fat)
Greek yogurt is produced by removing most of the whey, leaving the resulting yogurt with a thicker consistency. Similar to other yogurts, Greek yogurt is made from cow’s milk, and can be made to contain different proportions of fat.
Greek yogurt should be added to your vegetarian keto diet as it is created by fermentation, and there is considerable evidence linking fermented foods with a reduced risk of type II diabetes, metabolic syndrome and other inflammatory diseases[19].
In addition, Greek yogurt contains helpful strains of bacteria, such as some Lactobacillus species, which support the gut microbiota[19].
This helps to maintain a healthy gut, and could even be used to help reduce infectious diarrhea.
Greek yogurt is also a good source of lithium, which has been shown to support the building of muscle and strength.
A study investigating the effect of lithium on strength and muscle found that elevated serum levels of lithium were associated with increases in strength, when individuals followed a resistance training program[20].
Low-fat Greek yogurt is an excellent source of protein for vegetarians, and contains very few carbs, making it suitable for keto.
Given its thick creamy texture, Greek yogurt is commonly eaten as a snack on keto, and can be topped with low-sugar berries, like strawberries, and topped with seeds and nuts.
Tofu
Tofu is a high protein, low carbohydrate food, that is often used as a meat-substitute for both vegans and vegetarians.
Tofu is one of a number proteins derived from soybeans, which has been popular in South-East Asia long before becoming popular in western Europe and North America.
Other proteins derived from soybeans include tempeh and natto, both of which are fermented soy foods. Tofu and other soybean-derived proteins are a staple of vegan keto diets, as other proteins such as eggs and cheese are eliminated[21].
Tofu and other soybean proteins contain isoflavones, a type of phytoestrogen. These are estrogen-like compounds that been associated with a range of health benefits[21].
In a study conducted in post-menopausal women, supplementation with isoflavones was shown to increase bone calcium retention and therefore have bone-preserving effects[22].
A meta-analysis of 16 studies found that isoflavone supplementation (in the form of soy protein or isoflavone supplements) resulted in improved memory and overall cognitive function[23].
Tofu and other isoflavone containing foods have also been shown to alleviate hot flashes in menopausal women[24].
During menopause, circulating estrogen levels drop, leading to a range of symptoms. It is thought that isoflavones mimic estrogen sufficiently to cause reductions in both the frequency and severity of the flashes[24].
A concern commonly cited with consuming products such as tofu is the potential adverse effects on testosterone levels in men, due to the presence of phytoestrogens.
However, extensive clinical trial data have shown that consuming soybeans, like tofu, have no effect on men’s testosterone levels, and are therefore safe to consume as part of a vegetarian keto diet[25].
Walnuts
Walnuts are fat-rich nuts that in the past may have been called ‘super foods,’ and for good reason (Did you know the term ‘superfoods’ was developed as a marketing tool?).
Walnuts contain a number of bioactive compounds which have beneficial health properties. These include a-linolenic acid (ALA), phytosterols, phytomelatonin, polyphenols as well as minerals[26].
ALA is a core component of walnuts, and is metabolised into bioactive oxylipins.
These compounds have been shown to reduce inflammation, as well as reduce rates of myocardial infarctions, due to their antiarrhythmic effects[26].
Phytosterols are types of phytosteroids (basically naturally occurring steroids found in plants) and are commonly found in different types of oils. They are also present in walnuts, and have been shown to reduce blood cholesterol. This in turn could have protective effects on cardiovascular health[26].
Walnuts are also rich in phytomelatonins, which are plant-derived melatonin in a highly bioavailable form[26].
Phytomelatonins are known to have anti-inflammatory, antioxidant, anti-cancer as well as neuroprotective effects[26].
There is a body of research that suggests walnut consumption has beneficial effects on the brain.
Studies have found that daily consumption of walnuts leads to improved memory, reasoning and overall cognitive improvement[27].
Interestingly, these studies have shown benefits in both young and old participants.
Polyphenols are also present in high quantities in walnuts, the most abundant of which are ellagitannins. Like phytomelatonin, these compounds may also have a number of beneficial health benefits, including antioxidant, anti-inflammatory and anti-cancer properties[26].
The fat-to-carbohydrate ratio means walnuts can be consumed on vegetarian keto diets, and are often used as a salad topper to add some extra flavour and texture.
Conclusion
All these foods are excellent choices for vegetarians looking to follow a keto diet. They are high in essential nutrients, and many contain other compounds that are beneficial for human health.
Even if you prefer to make meat a primary component of your keto diet, it can be an interesting change to try a vegetarian approach.
If you want to take vegetarian keto to the next level, check out our guide on vegan keto.
