Ketogenic diet for vegetarians
Keto diets are taking over the world as the next best diet trend - do you think it is a fab

Ketogenic diet for vegetarians

This is definitely one of my favourite diets. A lot of this diet is based on protein so I get asked often so what do I eat if I don’t eat meat? The answer is actually very simple as there are numerous plant based proteins. A vegetarian diet is commonly regarded as one of the healthiest ways to eat.

What is the vegetarian ketogenic diet

This is quite simply a diet free of meat although sticking to Keto principles. Not only do you reduce your carbon footprint but it also improves your health. Eggs and Dairy are two of the animal products you can definitely still eat in this way of dieting and they are nutrient dense. You may eliminate these options if you want to strictly use no animal products.

Overview

 I would suggest you limit your carb intake to under 35 grams per day or less. Eat low carb vegetables as there are vegetables that are packed with carbs. Make sure you get most of your calories from fat.

Some great foods

Avocado Oil: Avocado oil has many healthy facts. It has a very high smoke point of 271 degrees Celsius so it’s perfect for baking, cooking and deep frying.

Coconut Oil: This oil supplies an abundance of fatty acids and an ideal fuel source for keto dieters.

MCT Oil: This oil commonly comes from coconut oil and palm oil. It contains medium chain triglycerides, which are fatty acids that skip normal fat digestion and go right to the liver where they are converted into ketones for fuel.

Olive Oil: One of the healthiest oils you can consume. It can be used to enhance the flavour of your vegetarian keto meals.

Some healthy fatty foods

Avocado: They are packed with vitamins, minerals and antioxidants. Avocado is the perfect addition to the vegetarian keto diet.

Nuts: Nuts will always be a healthy addition to any diet as it is fat rich. Macadamia nuts and cashews have the highest amount of healthy monounsaturated fats and the lowest amount of inflammatory omega 6. Look at the carb content to be sure you don’t kick yourself out of Ketosis.

Seeds: Seeds like pumpkin, sesame seeds, flaxseeds and sunflower seeds can be another high fat, healthy addition to your diet.

Best vegan friendly proteins

Meat is not the beginning and end and you can easily get the protein you need from eggs and cheese every day. This might get boring so we will give you some other options. There are many sources of protein if you want to live meat free.

Tofu

Tofu is made of soybeans and is rich in protein and calcium. This can be a tasty substitute for meat, poultry and fish.

Tempeh

This is a fermented form of soy that is firmer than tofu and has a more grainy texture, making it a great substitute for fish and ground beef.

Soy

Something to always keep in mind with Soy products is to monitor how you feel after including them into your diet. Soy tends to be healthier for many people but contains goitrogens which are plant compounds that can impair thyroid function. If you experience fatigue, cold sensitivity, constipation, dry skin or unexplained weight gain as a result of increasing your soy intake then limit the amount you of soy you eat.

Seitan

This is an excellent source of high protein and high in iron. Seitan is a wheat meat. The only thing to consider is seitan is high in gluten, so if you are sensitive to gluten you would want to avoid seitan.

It is also a bit foreign when you start a new diet or when you start to eat a certain way so later in this article I will discuss some recipes. Let’s look at some of the benefits of the vegan keto diet.

Benefits of the vegan keto diet

There are many health benefits associated with the vegan & keto diets. Following a vegan diet has been shown to lower the risk of chronic health conditions such as heart disease, diabetes and certain cancers. Studies has shown that vegans have over 70 % lower risk of developing high blood pressure and a very low risk of developing type 2 diabetes. Vegans tend to weigh less than non-vegans and those adopting a vegan diet are also more successful at losing weight than those who eat animal products.

A review of 12 studies found over 18 weeks people who eat a vegan diet on average lost 5 pounds and more than people on non-vegan diets.

The vegan diet has been shown by research to positively impact your health. The keto diet is very well known for its effectiveness in weight loss, blood sugar control end reduced risk of heart disease.

It’s obvious to see that there are many benefits to this diet and I can go on and on so let’s look at some recipes.

Keto Vegan Diet recipes

I will never claim anything to be my idea that’s not so here are some recipe’s that I found on the web.

Keto Mushroom omelette

Crack the eggs in a mixing bowl. Add a pinch of Salt and pepper and mix until frothy. Add salt and spices to taste. Melt Butter in a frying pan and when the butter is melted add egg mixture. When the egg starts cooking but you still have some raw egg on top and cheese mushrooms and onions on top. Now carefully flip one half over and switch of the heat. Let it rest for 1 minute and slide on to a plate.

Grilled veggie plate

What you will need:

1/3  Eggplant

½ Zucchini

¼ cup olive oil

½ cup lemon juice

5 ounces of cheddar cheese

10 black olives

2 table spoons almonds

½ cup mayonnaise

1 ounce leafy greens

Salt & pepper

Method:

Slice eggplant into slices length wise. Salt both sides and let rest for five to ten minutes.

Preheat oven to 225 degrees Celsius. Pat the eggplant or zucchini dry with paper towel. Brush with olive oil on top and season with pepper. Bake for 15 minutes. Flip half way.

When done place on a serving platter, drizzle with olive oil and fresh lemon on top. Serve with cheese cubes, almonds, olives, crème fresh and leafy greens.

Keto Halloumi cheese and avocado plate

What you will need:

10 Halloumi ounces cheese

2 tablespoons butter

2 Avocados

¼ Cucumber

1/3 cup sour cream

2 tablespoons olive oil

¼ lemon

2 tablespoons pistachio nuts

Salt and pepper

Method:

Slice cheese into serving sized portions and fry in butter over medium heat until golden.

Serve with avocado, cucumber sour cream, pistachios and lemon.

Drizzle olive oil over the veggies. Season with salt and pepper to taste.

Keto Avocado Pie

What you will need:

Crust:

3/4 cup almond flour

4 tablespoons sesame seeds

4 tablespoons coconut flour

1 tablespoon ground psyllium husk powder

1 tablespoon baking powder

1 pinch salt

3 tablespoons coconut oil or olive oil.

1 egg

4 tablespoons water

Filling:

2 ripe avocados

1 cup mayonnaise

3 eggs

2 tablespoons cilantro finely chopped

1 red pepper, finely chopped

1 red chili pepper, finely chopped

½ tablespoon onion powder

1 tablespoon salt

½ cup cream cheese

1 ¼ cups shredded cheese

Method:

Preheat oven to 175 degrees Celsius. Mix all the ingredients for the pie dough in a food processor for a few minutes until dough forms a ball.

Grease an oven pan and add the crust. Pre bake crust 10 to 15 minutes.

Dice Avocado and chilli. Ad all ingredients in a mixing bowl and mix well.

Pour mixture over crust and bake for 35 minutes until golden brown. Let cool for a few minutes and serve with  a green salad.

Keto fried cheese with roasted peppers

What you will need:

20 ounces halloumi cheese

15 ounces red bell peppers

½ cup olive oil

1 tablespoon dried oregano

Cucumber salad:

What you will need:

3 ounces cream cheese

¾ cup mayonnaise

2 ounces cucumber, diced

2 ounces pickles

½ tablespoon salt

¼ tablespoon black pepper

2 tablespoons dried mint

Method:

Preheat oven to 225 degrees Celsius.

Grill bell peppers until soft.

Mix all ingredients for the cucumber salad in a mixing bowl and let it wait in fridge until you are finished.

Fry cheese until golden and serve all together.

Some Facts

Being vegan and on a Keto diet does not need to be terrible nor hard as there are many delicious foods that fall into this category. Here are a few more meals that falls in the Vegan Keto diet that will leave you satisfied.

Vegetarian Keto Club Salad

What you will use:

2 Tablespoons sour cream

2 tablespoons mayonnaise

½ a tablespoon garlic powder

½ tablespoon dried parsley

1 tablespoon milk

3 large hard-boiled eggs that has been sliced

4 ounces cheddar cheese

3 cups lettuce cut into pieces

½ cup cherry tomatoes

1 cup diced cucumber

1 tablespoon dijon mustard

Method:

The dressing needs to be prepared by mixing the dry ingredients with the cream and mayonnaise. Add the milk to the to make the dressing slightly thinner. Layer all the other ingredients and set some Dijon mustard in the middle. Drizzle dressing over the salad.  This is a delicious salad perfect for those who love fresh vegan keto meals.

Vegetarian Three Cheese Quiche Stuffed Peppers

What you will need:

2 Medium bell peppers.

4 large eggs

½ cup ricotta cheese

½ cup grated parmesan cheese

½ cup shredded mozzarella

1 teaspoon garlic powder

¼ teaspoon dried parsley

¼ cup baby spinach leaves

2 tablespoons parmesan cheese to garnish.

Ketogenic diet for vegetarians
Tomatoes are a super food that can be eaten on a vegiterian keto diet.

Method:

Slice pepper and remove the seeds. At 200 degrees Celsius cook them until soft. In a food processor blend the eggs, cheese, garlic powder and parsley. Pour the mixture into pepper cups. Put baby spinach leaves on top and gently push it into the mix. Sprinkle with parmesan cheese and cook for a few minutes in oven.

Vegetarian Red Coconut Curry

What you will need:

1 Cup broccoli florets

1 large handful of spinach

4 tablespoons coconut oil

¼ Medium Onion

1 teaspoon minced garlic

1 teaspoon minced ginger

2 teaspoons fish sauce

2 teaspoons soy sauce

1 tablespoon red curry paste

½ cup coconut cream

Method:

Put 2 tablespoons coconut oil into a pan and bring to medium heat.  Add the onion to the pan and let it sizzle. Cook for a few minutes until it caramelize and becomes soft. Add the garlic and let it brown. Turn to medium heat and add the broccoli. Cook slightly so broccoli browns.  Move the pan to the side and add one teaspoon red curry paste. Stir well for flavours to mix.

On low heat at spinach once it start cooking ad coconut cream and stir on a very low heat. Stir everything and add two more teaspoons of coconut oil, fish sauce and soy sauce and the ginger. Let simmer for 5 minutes. Dish and serve.

Healthy and Delicious

It is easy to see that the vegan keto diet has as many options as you are creative. Then on the other hand we are not all born to be natural at cooking and for some people it is simply going to be easier than for others. Luckily for us we live in the information age and the web is full of interesting ideas and very easy recipes. Simply this diet is high fat low carb and moderate protein. The diet is promoted worldwide for its weight loss and overall improvement of health.

Your part will definitely be to do some planning to make sure that you marry the keto diet and the vegan diet successfully but as I have shown in the dishes above its definitely possible without sacrificing on taste or quality of food. Like everything good in the world success comes with some sacrifice but mainly with commitment.

Does not matter what your believes are if you want to live longer healthier and reduce your carbon footprint the vegan keto diet is definitely the diet for you.

Franz Van Rooyen

Franz Van Rooyen is a health and fitness, blogger, interior designer, and sales and marketing expert with experience in the retail, design, and information technology fields. His love for health, fitness and beauty is the inspiration for many of the articles you will see on bionicsgo.com .

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