The term ketogenic primarily refers to a low-carbohydrate diet. The goal is to gain more calories from protein and fat while consuming fewer carbohydrates. You cut back on easy to digest carbs like sugar, soda, pastries, and white bread.
Following a ketogenic diet while maintaining a vegetarian lifestyle can be challenging, but it's entirely possible with careful planning. Here are ten vegetarian options that are keto-friendly and can help you meet your macronutrient goals while enjoying delicious and nutritious meals:
Avocado
According to the US Department of Agriculture, avocado is a keto superstar, rich in healthy fats and low in carbohydrates. Enjoy it sliced on salads, mashed as guacamole, or as a topping for keto-friendly tacos and wraps.
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Nuts and Seeds
Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are excellent sources of healthy fats, protein, and fibre. Enjoy them as snacks, or sprinkle them on salads and yoghourt for added crunch and nutrition.
Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are low in carbs and packed with vitamins, minerals, and antioxidants. Enjoy them raw in salads or cooked in soups, stir-fries, and omelettes.
Coconut Oil and Coconut Milk
According to Journal of Food Science and Technology, coconut oil and coconut milk are rich sources of medium-chain triglycerides (MCTs), a type of fat that is easily converted into ketones by the liver. Use coconut oil for cooking and baking, and add coconut milk to curries, smoothies, and desserts.
Tofu and Tempeh
Tofu and tempeh are plant-based sources of protein that can be incorporated into a variety of keto-friendly dishes. Use them in stir-fries, salads, soups, and curries for a satisfying and nutritious meal.
Cheese
Cheese is a staple in many keto diets, providing protein, fat, and flavour. Enjoy a variety of cheeses like cheddar, mozzarella, feta, and goat cheese as snacks or as ingredients in keto-friendly recipes.
Non-Starchy Vegetables
Non-starchy vegetables like broccoli, cauliflower, zucchini, bell peppers, and asparagus are low in carbs and high in fibre, making them ideal for keto vegetarians. Enjoy them roasted, grilled, or sautéed as side dishes or main courses.
Olives
Olives are a flavourful and keto-friendly snack or addition to salads, dips, and antipasto platters. They are rich in healthy fats and low in carbs, making them an excellent option for keto vegetarians.
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While most fruits are too high in carbs for the keto diet, berries like strawberries, raspberries, and blackberries are lower in carbs and can be enjoyed in moderation. Enjoy them as snacks, toppings for yoghourt or salads, or blended into smoothies with low-carb ingredients like coconut milk and protein powder.
Vegetarian keto meals can be delicious, satisfying, and nutritionally balanced if planned properly and creatively. With various ingredients and recipes to see what works best for you, and don't be hesitant to see a certified dietitian or nutritionist for customised guidance and support on your keto journey.