Vegetarian Keto Diet Plan: Benefits, Risks, Food Lists, and More

Ketogenic diets have been trendy for the past few years. A keto diet is a combination of 25% proteins, 70% fats, and 5-10% of carbs. However, can vegetarians benefit from the keto diet without consuming animal protein? What are the alternatives to the keto diet for vegetarians? If you have more similar questions in your mind, we have just the right guide for you. We will discuss everything, starting from fantastic meal ideas in the vegetarian keto diet to the pros and cons, and many more to help you to reap the maximum benefits of this diet. Let’s get started.

Keto-Friendly Vegetables

Foods to eat on a Vegetarian Keto Diet

Protein and fat options may seem limited to vegetarians compared to others. However, we have a long list of ingredients that work amazing for vegetarian keto diets in fulfilling the adequate nutrient content. Use this as your checklist for the next shopping spree and kickstart your vegetarian keto diet.

  1. Eggs
  2. Cottage cheese
  3. Cheddar cheese, mozzarella cheese, etc
  4. Greek Yoghurt
  5. Nuts like almonds, walnuts, peanuts, etc
  6. Vegetables like zucchini, asparagus, broccoli, cucumber, avocado, green beans, etc
  7. Oils like olive oil, coconut oil, avocado oil, etc
  8. Vegan butter
  9. Tempeh
  10. Seaweed like nori, kelp, dulse
  11. Tofu
  12. Vegetarian protein supplements
  13. Heavy cream
  14. Seeds like chia, flax, pistachios, pumpkin, etc

Eggs and dairy alternatives for Vegetarian Keto Diet

While the above list is a completely vegetarian version of the ketogenic diet, many people do not prefer to consume eggs and dairy in their diet. Here are some alternatives to eggs and dairy you can try in your vegetarian keto diet:

  • Heavy cream alternative: Coconut cream
  • Dairy butter alternative: Coconut oil or vegan butter
  • Cheese alternative: Vegan cheese
  • Yogurt alternative: Sour cream or nut-based yogurt

Benefits of Vegetarian Keto Diet Plan

Even though you cannot consume animal protein as a part of your vegetarian ketogenic diet, let that not dishearten you. A vegetarian diet is as effective or even better than the non-vegetarian version. Let’s check out some benefits of consuming a vegetarian ketogenic diet plan.

  • A vegetarian keto diet is proven to keep you fuller for a more extended period. This way, you limit your carb intake, which is a quick way to gain energy and consume only healthy fats and proteins.
  • Upon regular consumption of the vegetarian keto diet, there have been many instances of speedy and healthy weight loss in individuals.
  • A vegetarian keto diet helps reduce many risk factors in your life, such as cholesterol, blood pressure, BMI, heart diseases, and many more.
  • It controls high or low blood sugar levels and reduces the risk of diabetes.
  • Even though the carb intake is low here, individuals tend to feel way more energetic and lively with the ample consumption of proteins and fats.

Side Effects of Vegetarian Keto Diet Plan

Like any other diet plan, the vegetarian keto plan also has its own set of disadvantages or side effects like:

  • Since this diet has low fiber content, many individuals have suffered constipation.
  • Even though the vegetarian ketogenic diet usually fills most of the nutritional requirements, many people have suffered from nutritional deficiencies.
  • The vegetarian ketogenic diet is filled with fats which can cause heart diseases if you choose more saturated fats for your diet.


The ketogenic diet has benefited millions of individuals by now. While many individuals stress about the non-vegetarian options in the keto diet, you can prepare countless dishes with the food items listed above. Thus, ensure to pick up the items this week during your grocery shopping and enjoy a healthier lifestyle with the vegetarian keto diet.