Vegetarian Keto

If you are a vegetarian who still eats non-meat animal products, several good keto-friendly food options are available to you.  In addition to being good sources of fats and protein, eggs and dairy are a good way to get vitamins and minerals into your diet.  Eggs, for example, contain B vitamins and vitamins A, D, and E, as well as iron, phosphorus, and zinc.⁴  Cheese also is a source for those vitamins, along with calcium, phosphorus, zinc, and selenium.⁴

Keto-friendly dairy products include:

• Eggs
• Cream
• Butter
• Cheese
• Unsweetened whipped cream

Nuts and seeds provide a good plant-based means of getting protein into your diet.  They also are good sources of vitamins and minerals that often are lacking in keto dieters.  Brazil nuts are rich in selenium, while almonds and hazelnuts contain vitamin E.⁷  Some, like flax seeds and walnuts, are also good sources of heart-healthy omega-3 fatty acids, otherwise obtained largely from seafood.⁸

Nutrient-dense nuts and seeds include:

• Walnuts
• Almonds
• Brazil nuts
• Cashews
• Flax seeds
• Chia seeds
• Hazelnuts
• Hemp seeds
• Pecans
• Sesame seeds

Vegetables provide a wealth of vitamins, minerals, antioxidants, and much-needed dietary fiber.  However, many vegetables contain starch and other carbs, and therefore cannot be consumed in large amounts or at all on a keto diet.  As a rule, vegetables that grow above the ground (i.e. no root vegetables) have lower carb contents, and green leafy vegetables are especially good low-carb options that are high in nutrients.⁴

Low-carb plant-based foods include:

• Spinach
• Lettuce
• Kale
• Celery
• Artichoke
• Cauliflower
• Cabbage
• Eggplant
• Olives
• Cucumber
• Zucchini
• Tomatoes
• Avocados
• Mushrooms

With the absence of major food groups, several important nutrients have been found to be low in people on keto diets.  This will be especially likely to happen when you avoid nutrient-dense meats like seafood.  Therefore, you may wish to take a multivitamin or supplements for commonly-deficient vitamins and minerals.  For example, B vitamins and vitamin D, along with calcium, magnesium, and selenium, are particularly low in keto dieters.⁹  Also, supplementing with dietary fiber (normally obtained from fruits, vegetables, and whole grains) will be helpful to keep your gut microbiome healthy and alleviate common keto flu symptoms like constipation.¹⁰

Our Recommendation: A vegan kosher wholefood multivitamin that is certified organic, gluten free and non-gmo, such as Summit Nutritions.