The Ultimate Vegetarian Keto Shopping List

If you’ve been keeping up with the latest trends in health and nutrition, you’ve likely come across the ketogenic diet. This high fat, moderate protein, and low carb approach to eating is typically associated with animal products, but what if you follow a vegetarian lifestyle? Can you still go keto? The answer is yes!

Many people assume that a vegetarian diet is high in carbohydrates, making it tricky to adapt to keto. However, with careful planning, you can successfully follow a vegetarian keto diet while ensuring you get enough protein and healthy fats. Below, we’ll outline the essential ingredients you need to stock your kitchen for a successful vegetarian keto journey.

Understanding The Keto Diet

The ketogenic diet works by significantly reducing carbohydrate intake and increasing fat consumption so that your body burns fat for energy instead of glucose. The ideal macronutrient breakdown for keto is:

• Fats
  70-75% of daily calories
• Protein
  20-25% of daily calories
• Carbohydrates
  5-10% of daily calories

While keto can be an effective way to lose weight and improve overall health, it’s important to stay mindful of potential side effects, such as fatigue, headaches, and digestive issues. Always consult a healthcare professional before making major dietary changes.

Will A Vegetarian Keto Diet Produce Results?

If you decide to stick to a vegetarian keto food plan or diet, you’ll actually be following a low carb vegetarian diet with certain adaptations. As you won’t be consuming any meat, you’ll need to focus on your fat intake.

But be mindful of your carbohydrate intake because it’s easy to consume many hidden carbs without realising it. You’ll need to be extra careful where you source your proteins and which vegetables are low in carbohydrates.

The trouble with most conventional vegetarian diets is they focus on getting protein from legumes and grains which are high in carbohydrates making them (for the most part) unsuitable for the keto diet. If you’re following a strict plant based diet, you’ll have to take an even more mindful approach.

Vegetarian Keto-Friendly Foods

Let’s get into the can do foods on a vegetarian keto plan, which include;

Healthy Fats

Fats are the foundation of the keto diet. Here are the best vegetarian friendly sources:

• Nuts & Seeds (Opt for low carb varieties)
• Macadamia nuts
• Walnuts
• Pecans
• Brazil nuts
• Almonds
• Hazelnuts
• Pine nuts
• Chia seeds
• Flaxseeds
• Pumpkin seeds
• Sunflower seeds
• Unsweetened nut butters (almond, macadamia, pecan, etc.)

Healthy Oils (Choose cold pressed options where possible)

Using the right type of oil is a great way to get the required fat content when meat isn’t an option. Below are some of our favourite healthy oils that can be included on a keto diet;

• Olive oil
• Coconut oil
• Avocado oil
• Macadamia oil
• Flaxseed oil (not for cooking)
• MCT oil
• Walnut oil

Other Sources Of Healthy Fats

Next, let’s look at some non dairy sources of high protein and healthy fats. These include;

• Cocoa butter
• Coconut cream
• Avocados
• Olives

Protein Sources

While vegetarians don’t consume meat, there are still plenty of keto-friendly protein options:

Animal Based Proteins (for lacto-ovo vegetarians)

These include;

• Hard cheeses (cheddar, parmesan, gruyère, etc.)
• Full fat cottage cheese
• Goat cheese
• Unsweetened full fat Greek yoghurt
• Eggs

Plant Based Proteins

Including;

• Tempeh (opt for organic, fermented options)
• Nutritional yeast
• Nuts & seeds (listed above)
• Unsweetened nut based yoghurt
• Natto (fermented soybeans)

Low Carb Vegetables

Vegetables are essential for fibre and nutrients, but some are too high in carbs for keto. Stick to these low carb options:

• Spinach
• Leafy greens
• Kale
• Lettuce
• Swiss chard
• Asparagus
• Green beans
• Cauliflower
• Broccoli
• Courgettes (zucchini)
• Cabbage (red and white)
• Cucumber
• Bell peppers
• Mushrooms
• Tomatoes
• Aubergines (egg plants)
• Onions (in moderation)
• Garlic
• Rocket (arugula)
• Bok choy
• Brussels sprouts
• Celery
• Endive (escarole)
• Fennel
• Kohlrabi
• Radishes
• Shallots
• Turnips

Low Sugar Fruits

Fruits contain natural sugars, so they should be eaten sparingly. The best options include:

• Blackberries
• Raspberries
• Strawberries
• Blueberries
• Cranberries 
• Lemons
• Limes
• Tomatoes

Low Carb vegetarian Keto Pantry Staples

Just because you’re on a restricted diet doesn’t mean it needs to be boring. Here are some delicious foods that you can stock your pantry with. They include;

• Almond flour
• Artichoke hearts
• Baking powder
• Cocoa powder
• Baking soda
• Coconut flour
• Coconut milk (canned, full fat)
• Dark chocolate (85% cocoa or higher)
• Glucomannan powder
• Psyllium husk
• Nutritional yeast
• Hearts of palm
• Vanilla extract
• Apple cider vinegar
• Pickles (check for sugar content)
• Sauerkraut
• Vegan kimchi
• Seitan
• Tempeh
• Tofu

Other Vegetarian Keto Food Staples

• Herbs & spices
• Shirataki noodles
• Nori sheets
• Roasted seaweed snacks
• Edamame
• Kelp noodles
• Kelp flakes

Vegetarian Keto Condiments & Sauces

• Mustard
• Soy sauce
• Coconut aminos
• Balsamic vinegar
• Rice wine vinegar
• White wine vinegar
• Tomato ketchup (check the label for sugars)
• Chilli sauce
• Hot sauce
• Wasabi paste (check the label)

Quick Start Vegetarian Keto Meal Plan

If you’re new to the vegetarian keto diet, here’s a simple one day meal plan to help you get started:

• Breakfast
  Spiced Coconut Chia Pudding with berries and cinnamon
• Lunch
  Avocado & Halloumi Salad with a drizzle of olive oil
• Snack
  Handful of macadamia nuts or olives
• Dinner
  Creamy Cauliflower & Cheese Bake with a side of sautéed spinach
• Dessert
  A few squares of high quality dark chocolate (85%+ cacao)

Important Nutrients To Consider

Since a vegetarian keto diet limits certain food groups, ensure you’re getting the necessary nutrients:

• Vitamin B12
  Found in eggs, dairy, and fortified foods or supplements
• Iron
  Best sources include spinach, pumpkin seeds, and tofu (pair with vitamin C for better absorption)
• Omega-3 Fatty Acids
  Get them from flaxseeds, chia seeds, walnuts, or algae based supplements
• Magnesium & Potassium
  Avocados, nuts, seeds, and leafy greens are excellent sources

Meal Prep Tips For Success

• Batch Cook Staples
  Prepare roasted cauliflower, courgette (zucchini) noodles, and hard boiled eggs in advance.
• Make Dressings & Sauces
  A good dressing can transform simple meals. Try mixing olive oil, lemon juice, and herbs.
• Snack Smart
  Keep keto-friendly snacks like nuts, olives, and cheese on hand to avoid carb cravings.
• Plan Ahead
  Structure your meals for the week to make grocery shopping easier and prevent last minute unhealthy choices.

Keto-Friendly Vegetarian Snacks

Keeping the right snacks on hand can help you stay on track:

• Cheese slices or cheese crisps
• Nut butter with celery sticks
• Handful of almonds, walnuts, or macadamia nuts
• Olives or pickles
• Full fat Greek yogurt with chia seeds
• Coconut chips with cinnamon

Vegetarian Keto Meal Ideas

Here are a few meal ideas to help you on your vegetarian keto journey;

Cinnamon Crunch Cereal

A crunchy, satisfying alternative to traditional cereal, perfect with almond or coconut milk.

Ingredients:

• 2 tbsp ground cinnamon
• 1 tbsp coconut oil
• ½ cup milled flaxseed
• ½ cup hulled hemp seeds
• ½ cup unsweetened apple juice

Method:

1. Blend all ingredients until smooth.
2. Spread thinly on a lined baking tray.
3. Bake at 150°C (300°F) for 15 minutes, then reduce to 120°C (250°F) and bake for another 10 minutes.
4. Cut into small squares and return to the oven for an hour or until crispy.

Charred Veggie & Fried Goat’s Cheese Salad

A flavourful and satisfying dish with a crispy cheese topping.

Ingredients:

• 2 cups rocket (arugula)
• 2 oz goat’s cheese, sliced
• 1 tbsp poppy seeds
• 1 tbsp sesame seeds
• ½ tsp onion powder
• ½ tsp garlic powder
• ½ red bell pepper, quartered
• ¼ cup mushrooms, sliced
• ½ tbsp avocado or olive oil

Method:

1. Mix poppy seeds, sesame seeds, onion powder, and garlic powder. Coat the cheese slices and chill.
2. Char the bell peppers and mushrooms in a pan and add to rocket.
3. Fry the goat’s cheese for 30 seconds on each side and add to the salad.
4. Drizzle with oil and serve warm.

Avocado & Halloumi Salad

Ingredients:

• 1 ripe avocado, sliced
• 100g halloumi cheese, sliced
• 2 cups mixed leafy greens
• 1 tbsp olive oil
• 1 tbsp lemon juice
• ½ tsp dried oregano
• Salt and pepper to taste

Method:

1. Heat a non-stick pan and fry halloumi slices until golden brown on both sides.
2. Toss the leafy greens with olive oil, lemon juice, oregano, salt, and pepper.
3. Arrange the avocado and halloumi on top and serve immediately.

Creamy Cauliflower & Cheese Bake

Ingredients:

• 1 medium cauliflower, chopped into florets
• 1 cup double cream
• 100g cheddar cheese, grated
• 50g cream cheese
• ½ tsp garlic powder
• Salt and pepper to taste

Method:

1. Preheat the oven to 180°C (350°F).
2. Steam or boil the cauliflower until tender, then drain well.
3. In a saucepan, heat the double cream and mix in cream cheese, cheddar, garlic powder, salt, and pepper until smooth.
4. Combine the cauliflower with the cheese sauce, place in a baking dish, and bake for 20 minutes until golden and bubbly.

Spiced Coconut Chia Pudding

Ingredients:

• ¼ cup chia seeds
• 1 cup unsweetened coconut milk
• ½ tsp cinnamon
• 1 tsp vanilla extract
• 1 tsp erythritol or stevia (optional)
• Berries for topping

Method:

1. Mix all ingredients in a jar or bowl and stir well.
2. Refrigerate for at least 4 hours or overnight until thickened.
3. Stir again, add berries on top, and serve chilled.

Cauliflower Mac & Cheese

A comforting, cheesy dish without the carbs of traditional pasta.

Ingredients:

• 2 pounds (1kg) cauliflower florets
• 1 cup double cream
• 4 oz cream cheese, cubed
• 8 oz cheddar cheese, grated
• 1 tsp Dijon mustard
• 1 tsp turmeric powder
• ½ tsp garlic powder
• Salt and pepper to taste

Method:

1. Boil the cauliflower for 10 minutes.
2. Simmer the cream, add cream cheese and whisk until smooth.
3. Stir in 6 oz of grated cheddar until melted.
4. Add Dijon mustard, turmeric, garlic powder, salt, and pepper.
5. Mix in the drained cauliflower and coat well.
6. Sprinkle with the remaining cheddar and stir until melted.

Download The Printable Shopping List

Download printable .pdf here.

You Can Be Vegetarian And Stick To A Keto Diet

Following a vegetarian keto diet is entirely possible with the right approach. By focusing on high fat, low carb plant based foods and avoiding starchy vegetables and grains, you can maintain ketosis while enjoying a diverse and delicious diet. Whether you’re trying keto for weight loss or overall health, this shopping list will set you up for success!

Which recipe will you try first? Do you have any more mouth watering vegetarian keto-friendly recipes? Let us know in the comments and don’t forget to share this with your socials so others can explore the vegetarian keto diet.

SEE ALSO: Delicious Keto-Friendly Desserts To Satisfy Your Sweet Tooth

Also, follow us on Pinterest ...