Vegetarian Keto 101: What to Eat, What to Avoid, and Why It Actually Works

Published June 8, 2025 | By matt

Curious whether you can follow a ketogenic diet without eating meat? The answer is yes—and it might be one of the most satisfying and sustainable ways to approach low-carb living. The vegetarian keto diet blends the fat-burning benefits of ketosis with the ethical and health-conscious choices of plant-based eating. But it’s not as simple as skipping meat and eating cheese. Here’s a clear guide to what to eat, what to avoid, and how to make it work for you.

What Is the Vegetarian Keto Diet?

The vegetarian keto diet limits net carbs to around 20–50 grams per day while emphasizing high-fat, moderate-protein, plant-based foods. The goal is to switch your body into ketosis—where it burns fat for energy instead of glucose. This can support fat loss, mental clarity, stable energy, and fewer cravings.

Keto-friendly vegetarian staples include:

Healthy fats: avocado, olive oil, coconut oil, nuts, seeds
Proteins: eggs, dairy, tofu, tempeh, seitan
Low-carb vegetables: leafy greens, cauliflower, zucchini, mushrooms

Why This Diet Works

Vegetarian keto is effective because it tackles two key nutrition issues:

Too many processed carbs: Eliminating sugars and starches can help regulate insulin and promote fat burning.
Too little fat and protein: Increasing high-quality fats and clean vegetarian proteins keeps you full and energized.

When done right, it balances blood sugar, supports metabolism, and reduces inflammation—all without meat.

What to Eat on a Vegetarian Keto Diet

Click here for a 28 day done-for-you vegetarian keto meal plan

Fats:

Avocados
Coconut oil, MCT oil
Olive oil (cold-pressed)
Nuts (macadamia, pecans, walnuts)
Seeds (chia, flax, hemp, pumpkin)

Proteins:

Eggs (pasture-raised if possible)
Tofu and tempeh
Greek yogurt, cottage cheese, hard cheeses
Plant-based protein powders (low-carb)
Seitan (if gluten is tolerated)

Vegetables:

Spinach, kale, arugula
Zucchini, cauliflower, broccoli
Mushrooms, bell peppers (in moderation)

What to Avoid

Grains and most legumes (too high in carbs)
Starchy vegetables (potatoes, corn, peas)
High-sugar fruits (bananas, grapes, mangoes)
Sweetened yogurts or dairy alternatives
Most packaged vegetarian “meats” (they’re often full of starches and additives)

FAQs: Your Top Questions Answered

Can you do keto as a vegetarian? Yes. Stick to high-fat, low-carb plant foods and clean protein sources like eggs, tofu, and dairy.

How do I get enough protein? Combine tofu, tempeh, eggs, cheese, seitan, and protein powders to hit your daily target.

Is tofu or tempeh keto-friendly? Yes. Tofu is low in carbs; tempeh has more but is still manageable in small portions.

Are lentils and beans allowed? Generally not—most are too high in carbs for ketosis. Use very sparingly if at all.

What’s a sample vegetarian keto day look like?

Breakfast: Eggs with avocado and spinach
Lunch: Cauliflower rice bowl with tofu and tahini dressing
Snack: Nuts + cream cheese cucumber bites
Dinner: Zoodles with pesto and grilled tempeh

Important Nutrients and Supplements

Because you’re eliminating meat and carbs, be mindful of key nutrients:

B12 (essential for vegetarians)
Omega-3 (EPA/DHA) from algae
Iron (pair plant sources with vitamin C)
Magnesium, Potassium, Sodium to avoid electrolyte imbalances
Choline for brain health and fat metabolism

Clean Eating on a Vegetarian Keto Diet

On a high-fat diet, food quality matters more than ever:

Choose organic leafy greens and high-pesticide-risk veggies
Buy pasture-raised eggs and organic, grass-fed dairy
Opt for cold-pressed oils and raw nuts
Shop at local markets, Thrive Market, Costco, or reputable online sources

Final Thoughts

The vegetarian keto diet is more than doable—it’s powerful. When you know what to eat and what to avoid, you can experience the full benefits of ketosis without meat. Focus on clean ingredients, track your macros if needed, and plan your meals to avoid hidden carbs.