Can you eat keto without meat?

In this short article, we will answer the question “can you eat keto without meat?” and other queries related to the topic of keto diet.  

Can you eat keto without meat?

There are vegetarian keto diets that, instead of meat, use dairy, like eggs or milk as the source of high-fat meals. Other high-fat ingredients are avocado, coconuts, nuts, seeds, and soybeans. 

What is the keto diet?

The ketogenic diet or keto diet is a diet that consists in consuming meals high in fats and low in carbohydrates. The main objective of this diet is to break (Ketosis) the fats into ketones. Ketones are carbohydrates (sugar) and are used as an energy source.

How does the vegetarian keto diet work?

The body normally uses carbohydrates (glucose) as a source of energy, in this type of diet the body is in a fat-burning state named ketosis. Normally carbs are the ones that provide the energy source (glucose), but with this diet, your carbs supply is short, so the body undergoes a metabolic change in which fats will be the main energy source.

What are the health benefits of the keto diet? 

One of the benefits of the vegetarian keto diet is that it promotes weight loss. This kind of diet has more average weight loss than the “normal” keto diet. Also, this diet has a longer feeling of being full. 

Vegetarian diets have been linked with the reduction of some diseases, more specifically, severe chronic conditions; and the keto diet has shown in a study the effect to prevent some diseases. 

In a long-term scenario with a keto diet, a study has shown a reduction in body mass index, a decrease in triglycerides, cholesterol, and blood glucose. 

What are the disadvantages of the keto diet?

Some of the drawbacks of vegetarian diets are nutritional deficiencies, such as vitamin B12, iron, calcium, and proteins. 

Other symptoms that a person may experience as a cause of dietary change are constipation, headaches, fatigue, difficulty sleeping, muscle cramps, nausea, and dizziness. These side effects are for those who are in the early days of dietary change (Changing from a “normal” diet to a keto diet). 

This kind of diet is not suitable for all the populations. For instance, children and women who are pregnant should not go for this diet because of the limited nutrients, and in this stage, nutrients are very important for proper growth and development. Athletes are one of those groups that should implement this diet too. 

To avoid nutrient deficiency remember to eat cheese for vitamin B12, eggs for vitamin D, kale for calcium, and legumes for iron. A healthy vegetarian keto diet should include a variety of vegetables, healthy fats and protein. 

What ingredients are commonly used on the keto diet? 

Some ingredients commonly used in keto diets are low-carb vegetables and fruits, like cabbage, avocados, zucchini, and asparagus. Some recommended oils to use while cooking are olive oil, avocado oil, coconut oil, shea butter, and ghee. 

Some of the vegetables that should be consumed are non-starchy vegetables, like spinach, broccoli, mushrooms, kale, cauliflower (limited), zucchini, and bell pepper. Also, healthy fats like olive oil and avocado are important. 

The protein source can be eggs, tofu, natto, and spirulina. Nuts and seeds like almonds, walnuts, pistachios, chia, and pumpkin seeds are fundamental in this kind of diet, as well as low-carb fruits like berries, lemons, and limes. For seasoning dishes, you can use basil, paprika, pepper, salt, oregano, and rosemary

An example of a keto recipe is veggie sushi. In this dish, instead of rice, you use cucumber strips and nori (algae) to wrap your central ingredient, in this case, carrots and/or red bell pepper. 

For more keto recipes, here are some examples

What foods should be avoided on the keto diet? 

Some foods should be avoided completely or eaten in small amounts. For example, starchy vegetables like potatoes, carrots, and sweet potatoes should be limited, and something that also has starch is alcoholic beverages. Grains, legumes, and fruits are limited too. Some condiments that we need to look out for are barbecue sauce, honey mustard, and ketchup.


In this short article, we answered the question “can you eat keto without meat?” and other queries like what is the keto diet, a summary of how it works, recipes, some health benefits and cautions, and recommendations. 


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.