Vegetarian keto is possible, but it takes more planning than standard keto, because many vegetarian protein sources, such as beans, lentils and chickpeas, are too high in carbs. A vegetarian keto diet is built on eggs, dairy (cheese, Greek yogurt, cottage cheese), tofu and tempeh, nuts and seeds, low-carb vegetables, and healthy fats such as olive oil and avocado. The main risks are getting too little protein, fiber, iron, vitamin B12 and omega-3 fats, and relying heavily on cheese and cream. Vegan keto is harder still. If you have a health condition, are pregnant or take regular medicines, talk to your doctor or a dietitian before starting.
Vegetarian keto protein sources
Getting enough protein is the biggest challenge. Per 100 g (3½ oz), from USDA FoodData Central:
| Food | Protein | Carbs | Fat | Notes |
|---|---|---|---|---|
| Firm tofu (calcium-set) | 17.3 g | 2.8 g | 8.7 g | Also rich in calcium and iron |
| Tempeh | 20.3 g | 7.6 g | 10.8 g | Fermented soybeans; higher in carbs, so watch portions |
| Eggs (about 2) | 12.6 g | 0.7 g | 9.5 g | Versatile and cheap |
| Cheddar cheese | 22.9 g | 3.4 g | 33.3 g | High in saturated fat and salt |
| Greek yogurt, whole milk | 9 g | 4 g | 5 g | Choose plain and unsweetened |
| Hulled hemp seeds | 31.6 g | 8.7 g | 48.8 g | Good iron and omega-3 ALA source |
Other useful options include cottage cheese, halloumi, paneer, edamame in small amounts, and mycoprotein products such as Quorn, though some meat alternatives contain added starch, so check the label.
The NHS lists eggs, tofu, mycoprotein, textured vegetable protein and tempeh among non-dairy protein sources for vegetarians. Our guide to protein on keto explains how much you need, and our guide to plant-based protein compares the options.
What to eat on vegetarian keto
- Proteins: eggs, tofu, tempeh, Greek yogurt, cottage cheese, cheese, halloumi, paneer.
- Vegetables: leafy greens, broccoli, cauliflower, zucchini, peppers, mushrooms, cabbage, asparagus, green beans. Our list of keto vegetables has the carb counts.
- Fats: olive oil, avocado, nuts, seeds, butter in moderation, coconut oil sparingly.
- Nuts and seeds: almonds, walnuts, pecans, macadamias, chia, flax, hemp and pumpkin seeds. Our guide to keto nuts and seeds compares them.
- Fruit: small portions of berries.
Foods to limit or avoid
- Beans, lentils and chickpeas, except in small amounts.
- Grains, bread, pasta and rice.
- Potatoes and other starchy vegetables.
- Most fruit, apart from small amounts of berries.
- Sugary foods and drinks.
- Some meat substitutes and veggie burgers, which can contain starch or breadcrumbs.
Nutrients to watch
Vitamin B12
B12 is found almost only in animal foods. The NHS notes that vegetarians need to make sure they get enough iron and vitamin B12. Eggs and dairy provide some B12; fortified foods and supplements fill the gap. Our guide to vitamin B12 explains who’s at risk.
Iron
Iron from plants is less easily absorbed than iron from meat. Tofu, tempeh, hemp and pumpkin seeds, spinach and kale are good keto-friendly sources. Eating them with vitamin C, from peppers, broccoli or a squeeze of lemon, helps absorption. Our guide to iron-rich foods has more.
Omega-3 fats
Without fish, you miss out on the long-chain omega-3 fats EPA and DHA. Walnuts, chia, flax and hemp seeds provide ALA, a plant omega-3 that the body converts only in small amounts. An algae-based omega-3 supplement is an option; ask your doctor or pharmacist. Our guide to omega-3 foods explains the differences.
Fiber
Cutting beans, grains and most fruit removes major fiber sources. Aim for plenty of vegetables, plus chia, flax, nuts and avocado.
Saturated fat
It’s easy to rely on cheese, cream and butter on vegetarian keto. These can raise LDL cholesterol. Favor olive oil, nuts, seeds and avocado, and choose tofu or eggs for some meals. Our guide to keto and cholesterol explains why.
A day of vegetarian keto
| Meal | Example |
|---|---|
| Breakfast | Greek yogurt with berries, chia and walnuts, or eggs scrambled with spinach |
| Lunch | Big salad with halloumi or boiled eggs, avocado, olive oil and pumpkin seeds |
| Snack | A small handful of almonds or celery with peanut butter |
| Dinner | Tofu and mushroom stir-fry over cauliflower rice. Our tofu stir-fry works if you skip the honey |
Other good dinners include a spinach feta frittata, stuffed avocados, or zucchini noodles with pesto and Parmesan.
Vegan keto
A vegan keto diet excludes eggs and dairy as well, leaving tofu, tempeh, seitan, nuts, seeds, low-carb vegetables and plant oils. It’s very restrictive and makes it hard to get enough protein, calcium, vitamin B12, iodine, iron, zinc and omega-3. The NHS explains which nutrients vegans need to plan for. If you want to try vegan keto, a registered dietitian can help you plan it safely. Our guide on how to start a vegan diet covers the basics.
Is vegetarian keto healthy?
There’s little direct evidence on vegetarian keto diets specifically. A well-planned version, based on vegetables, eggs, tofu, nuts, seeds and olive oil, can be nutritious. A version built mostly on cheese, cream and processed snacks is unlikely to be healthy long term. Many people find a lower-carb vegetarian diet that still includes some beans, lentils and whole grains easier to maintain and better balanced. Our guide on whether keto is safe long term covers the wider risks.
Common questions
Can I get enough protein on vegetarian keto?
Yes, with planning. Include a protein food, such as eggs, tofu, Greek yogurt or tempeh, at every meal.
Are beans keto?
Most aren’t. A 100 g portion of cooked lentils or chickpeas has about 12 to 20 g of net carbs, according to USDA values. Small amounts of edamame and black soybeans are the exception.
Do I need supplements on vegetarian keto?
Possibly vitamin B12, vitamin D in winter, and an algae-based omega-3. Talk to your doctor or pharmacist. Our guide to keto supplements explains which are worth considering.
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
