Vegetarian Keto Food Options

Today I am writing this post on Vegetarian Keto food options, as a continuation of my previous post on the Keto Diet. It was a really wonderful experience while writing my first blog.

This blog is written with an intent to address the issues and queries of the people willing to start the Keto Diet for the first time or who have just initiated the Keto program. They can find some more vegetarian food options through this blog.

I have received a great response to my previous blog post, directly as well as to my e-mail, appreciating my efforts in sharing insight on the Keto Diet. Those e-mail responses are very encouraging and have some common questions regarding vegetarian Keto recipes.

Let me attempt to address these questions one by one below–

Vegetarian food for Keto diet

Though there are plenty of food options in the Keto Diet and today we will focus on some of the best commonly available Vegetarian options. Some of the vegetarian food options are below:

• Plant-based fats: Avocado, olives, coconut, and oils are good fats sources and to be used in the Keto Diet.
• Useful vegetarian protein source: Tofu and Tempeh are good protein sources for Vegetarians, although Tempeh is higher in carbs than tofu, but also high in fiber.
• Low-carb veggies: Some great and effective vegetables like cauliflower, zucchini, mushrooms, asparagus, spinach, broccoli, cabbage, kale, lettuce, etc. needs to be considered in the diet.
• Nuts: Almost all nuts are very good for people following vegetarian keto. Some nuts are higher in fat and lower in carbohydrates than others like –pecans, macadamias, pili-nuts, and hazelnuts.
• Dairy Products: Milk products like full-fat plain yogurt and cottage cheese is very good and effective in the Keto diet.
• Berries: Different types of berries like strawberries, raspberries, and blackberries are all Low-Carb-Fruits with fiber. This will help you to keep your daily net carbs meter low. Try to skip blueberries as they are comparatively high on carbs.

You can check some Low-carb fruits here with their carb details. For further details on the fruits, you can also find the list of fruits to eat and avoid.

Challenges with Vegetarian Keto

Mostly, Vegetarian foods including staples, like beans, lentils, and whole grains are high in carbohydrates, which are also some sources of protein. Vegetarians are likely to fall short on some of the key nutrients, like vitamins B-12, Vitamin D, Calcium, omega-3, iron, zinc, and protein.

When a vegetarian person gets on the Keto Diet, it becomes a little challenging because removing breakfast cereals in Keto limits the important sources of some of these vital nutrients.

It is advisable to go for some multi-vitamin tablets, only post consulting your doctor. This will definitely help you to balance the micronutrient requirements for your body.

Some Low-Carb Vegetarian Keto Food Options to eat:

Green Leafy Vegetables

Non-starchy vegetables like – kale (or cabbage as an alternative) and spinach are good in Vegetarian Keto Diet. These green leafy vegetables can help you to fill up on them without taking in extra calories, and they are high in fiber also. The food rich in fiber can keep you full between meals.

Low-fat Cheese

Cow milk cheese is low in fat and calories but is still satisfying with a good amount of calcium. Regular intake of Low-fat Cheese is very supportive in Keto.

Almonds

These are some of the good choices as Almonds are high in protein, fiber, and healthy fat for the heart. Almonds are a great snack on the move, preferably unsalted. Just be careful of the serving size while you eat.

Eggplant

This yummy vegetable contains a variety of vitamins and minerals – like folate, potassium, and vitamins C & K. Eggplant contain a good amount of fiber. You can take this in your main course as it gives considerable filling.

Chia Seeds

These seeds can be used as a high-protein and high-fiber topping in your salads, smoothies, yogurt, and cottage cheese. These seeds are high in omega-3 fatty acids, which help to reduce inflammation in the body. These Chia seeds also help to lower your risk of cardiovascular disease and are a great source of fiber.

Cottage Cheese

This is an excellent source of protein, vitamin B12, and calcium. A low-fat cottage cheese (made from cow milk) is even better to use in your daily intake. It is a great protein option for Vegetarian Keto lovers.

Non-fat Greek Yogurt

The Non-fat Greek yogurt is rich in protein and calcium, which also contains probiotics to support digestive health. You can try this along with some fruit or granola.

Tofu

It is a fantastic source of protein for vegetarians, and it is very resourceful that it can be used in a variety of dishes. Tofu is low in calories and fat and high in iron and calcium.

Tempeh

Like Tofu, Tempeh is also made from Soy milk and is a good source of protein as well as various vitamins and minerals. It may reduce cholesterol levels while improving bone health. Tempeh also contains prebiotics, which helps to improve digestive health and reduce inflammation.

It is good to include plenty of healthy fats, non-starchy vegetables, and plant protein in the keto diet. It is very important to keep track of your daily water intake as well.

Vegetarian Keto Recipes Options

Vegetarian Keto Snacks

Here are some easy Vegetarian Keto snack ideas which you can try between the meals

• Non-fat Greek yogurt with walnuts
• Chia seeds pudding topped with unsweetened coconut
• Carrots with guacamole
• Whipped cream with blackberries
• Zucchini chips
• Full-fat cottage cheese with black pepper
• Roasted pumpkin seeds
• Flax crackers with sliced cheese
• Mixed nuts
• Celery with peanut butter

Some Vegetarian Keto Recipes and videos:

I found some good Low Carb Vegetarian and Delicious recipes here, which you can also check for your relevant requirements. There are multiple videos available online on different Vegetarian Keto recipes. You can refer to some amazing vegetarian Keto recipes here as well:

Disclaimer: Please note that the Videos or any external links shared in this post are not promoted by this website. We are not charging anything either in cash or kind from any external website or video channels to add and share these links with you. This is our preferred choice and used only for reference purposes only.

Video on 3 Vegetarian Keto Breakfast options fat Loss

Low-Carb Vegetarian Recipes Video

Please note that if you don’t eat eggs, then you can replace eggs with Cottage cheese. Also, if you are on a vegetarian Keto diet, then please ensure that you undergo a regular check-up to know your micro-nutrients level in the body.

Stay Healthy and Safe.

Disclaimer:
This is an article written on the Keto diet as a service to my blog reader. The information provided here is not intended to replace a face-to-face relationship with a qualified health care provider and is not intended as medical advice. The information provided here is for educational and informational purposes only and is not intended as medical advice. Please Talk to your doctor before making any lifestyle or diet changes. My opinions are not intended as medical advice and should not be taken as medical advice. They are based on my personal knowledge and preferences. Be aware that diet changes may affect your health.