Is it Possible to Be Vegetarian and Follow the Ketogenic Diet?  

The ketogenic diet focuses on eating very low amounts of carbohydrate and high amounts of fat and has gained the public’s interest for its potential role in promoting weight loss and improving metabolic health.^1–3 The vegetarian diet, on the other hand, places its importance on the exclusion of meat from the diet and has gained popularity for both health and ethical reasons.⁴ Generally, people on the ketogenic diet rely highly on meat and animal fat to meet the diet’s high fat requirements. No rigorous clinical studies have yet been conducted on whether a vegetarian ketogenic diet is feasible or effective, but it may be possible for individuals to consume a ketogenic diet while avoiding meat.

What Are Vegetarian Ketogenic Food Options?

Focusing on high-quality plant-based fat can be key to following a vegetarian ketogenic diet. Here are a few vegetarian food options that are high in fat and protein.

Eggs – Eggs are excellent sources of dietary protein.² Adding hard-boiled egg to your meals or snacks is an easy way to consume plant-based protein. You can also easily bake healthy veggie-packed egg bites by mixing in low starch vegetables of your choice with beaten egg. Add some cheese for added flavor and fat content.

Avocados – Avocados are rich in vitamins, dietary fibers, and monounsaturated fatty acids¹¹ and can easily be a part of a meal or a snack for those on the ketogenic diet. They can be eaten by themselves, made into a guacamole and dipped with cheese crisps, eaten with fried eggs, or stuffed with cheese or a chicken salad – the choices are endless.

Nuts – Nuts such as almonds, peanuts, cashews, hazelnuts, and walnuts are great sources of both protein and fat.² Nuts are typically more than 50% fat,⁴ constituted mostly of mono- and polyunsaturated fats which are considered as healthy fats.^10,11You can eat them on their own, make your own healthy trail mix, or spice them up based on your preferences.

Nut Butter – Nut butters such as peanut butter or almond butter are great sources of protein and fat.² They can be consumed alone, or can be used in making “fat bombs”, keto-friendly energy bites that can be made using coconut oil, nut butter such as peanut butter, and sugar-free chocolates.

Full-Fat Yogurt – Full-fat unsweetened yogurts are great sources of fat, protein, minerals, and vitamins.² These make easy on-the-go keto-friendly snacks. Add your favorite nuts to make them more nutritious and delicious. 

Cheese – Dairy products such as cheese are great sources of fat, calcium, and various vitamins.² Slices of full-fat cheese, string cheese, and cottage cheese are easy ways to snack on high-fat dairy products.⁴

Healthy Fats – Oils can provide a great source of healthy fat to the vegetarian ketogenic diet. Canola oil, olive oil, safflower oil, peanut oil, flaxseed oil, and soybean oil are great sources of monounsaturated and polyunsaturated fat and can be used generously while cooking a plant-based meal.^4–6 Other sources of fat include butter and coconut oil, which are high in saturated fat.⁵