40 Vegetarian Keto Recipes (2024)

FAQs

Can you do a keto diet if you are vegetarian? ›

Can vegetarians get into ketosis? Yes. These diets are not mutually exclusive and, with proper planning, you can build a high-fat low-carb diet that keeps you in ketosis without eating meat, seafood, or poultry. The main idea is to include protein-packed veggies and pair them with high-quality fats.

Yes, the keto diet can be adapted for vegetarians or vegans by focusing on plant-based sources of protein and fat while minimizing carbohydrates. Foods such as tofu, tempeh, nuts, seeds, avocados, and low-carb vegetables can be staples of a vegetarian or vegan keto diet.

In this study: Subjects lost a little less than a pound on the low-fat, and three and a half pounds on the keto diet. However, researchers found body fat loss actually slowed by more than 50% on the keto diet compared to the low-fat diet. Instead, the weight lost on the keto diet was due to water and muscle loss!

Meanwhile, the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose ( 1 , 3 ).

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

While hummus is suitable for the keto diet, you'll want to limit yourself to a small amount. Consider using it as a garnish rather than as a dip, and avoid dessert flavors. You may also want to consider other low carb dips and spreads, such as baba ganoush, pate, or black soybean hummus.

Dr. Seeman says for her patients, the average weight loss is 10-12 pounds in the first month. She also explains that keto adaption/fat adaption can take weeks, so it's important to really stick with it for a while to teach your body how to be a fat burner instead of a sugar (glucose) burner.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.

To sum up, since quinoa has significantly less carbs than other grains, you can safely include it in your weekly meal plan even if you're on the keto diet. Just stay vigilant with regards to your net carb consumption as a whole so that you don't accidentally hinder the process of entering properly the state of ketosis.

Can you overeat vegetables on keto? ›

“Even though all vegetables have health value, eating too much of some will likely push you over your carb limit.” Worried about their carb counts, some people avoid veggies altogether when they go keto.

Low-carb vegetarian proteins: Tofu, seitan and tempeh — Although tempeh is higher in carbs than tofu and seitan, it's also high in fiber, so the net carbs (AKA the total grams of carbs minus the grams of fiber) make it keto-friendly.

Tofu, seitan, and tempeh are all protein-packed vegan meat substitutes that are also keto friendly. They're high-protein, low-carb options that taste great and can be cooked in so many different ways. You really still can enjoy all of your favorite dishes with these meatless options.

Vegetarians tend to eat other animal-derived products, including dairy, eggs, and honey, while vegans do not. Vegetarian and vegan diets can be heavy in carbs, from grains, bread, starchy vegetables, and fruits. However, following a low-carb vegetarian or vegan diet is entirely possible.

While the keto diet is still used for medical purposes, it, and keto-friendly diets like it, have also been adopted by many other people who primarily want to manage their weight. And, over the years, it's morphed from the traditional meat-heavy plan into a newer plant-based keto diet.

Plant-Based Diets Are Nutrient-Dense and Low Calorie

Keto, on the other hand, is linked with several nutrient deficiencies; a keto diet was found to provide adequate amounts of only 12 of the 27 vitamins and minerals your body needs from food.