Are you a vegetarian on a keto diet mission, but struggling to find Keto Protein for Vegetarians?
Well then, you have my sympathies. Because I know how frustrating it can be for a non-meat-eater to find a good source of keto protein for vegetarians.
Sometimes you think you’ve found the perfect powder.
It’s sitting pretty, with great reviews and no nasty or artificial ingredients. You’re all excited and want to order it, but then you read the fine print and realise it’s far from vegetarian.
Still, you want to boost your weight loss process, improve your overall health, and take care of the environment at the same time.
You want healthy, nutritious, and great-quality sources of protein for your keto diet.
Bella from Health Nerdy has compiled a list of best sources of low carb protein for vegetarians and has kindly put together this article on the top sources of proteins for Keto Vegetarians.
Think foods and powders alike. This way you can get access to vegetarian-friendly protein sources on the keto diet.
Let’s have a look at how you can benefit from both diets in the most efficient way possible.
SAVE 7 Best Sources of Low Carb Keto Protein For Vegetarians TO PINTEREST FOR LATER
Best sources of Keto Protein from food
Apart from the classic leafy- greens, such as kale and spinach, fruits (berries), and other meat-free keto approved foods, you might find the selection of protein to be a bit poor.
Let’s extend your menu and have a look at the list of keto protein for vegetarians that you can get from food:
An excellent source of iron, and high in protein, seitan is wheat meat.
It is tasty and easy to combine with marinades, spices, and leafy greens.
The only thing to consider is that seitan loaded with gluten. If you’re allergic or sensitive to gluten, you’ll want to avoid it. Lots of people react to wheat without realising it, so best to steer clear if you aren’t sure.
I’ve never tried it, but I found this recipe to make your own online:
Make sure to get only the best-quality eggs and dairy that your budget allows, that way can you contribute to your health and the environment.
You can either support local farmers or even order online if you can’t get high-quality dairy at your local grocery store.
Overall, dairy can be an excellent source of fat and protein: cream and cottage cheese, heavy cream, butter, soft cheese, mayonnaise, Greek yogurt, and others.
When it comes to buying eggs, choose pasture-raised animals instead of battery-cage chickens.
I LOVE this recipe for Paneer & Cauliflower Keto Curry:
Nuts and seeds
Many nuts and seeds are an excellent source of protein.
You can choose between brazil nuts, walnuts, pecans, almonds, hazelnuts, cashews, peanuts, chia and flax seeds, sunflower seeds, and many others. Peanuts, being a legume, can be inflammatory for some people so keep an eye on your reaction to peanuts.
Make sure to double check the carb content of these nuts; some can be very rich in carbs as well so snack wisely.
What’s more, nut butter made from these nuts have been gaining popularity as well.
They can be ridiculously tasty, and a great addition to keto drinks and snacks, such as homemade protein bars. You can also enjoy these straight from the jar!
Keto Soy-sourced protein
Many people tend to rely on eggs and cheese for a protein source. But you may get tired of eating just that on a daily basis. A bit of diversity is always welcome! You can include three different types of soy-based products on your menu:
Tofu: made from soybeans, tofu is rich in protein and calcium. It’s an excellent substitute for any meat; you can play around with marinades and different sauces to make tofu extra tasty!
Tempeh: a fermented form of soy, tempeh has a grainy texture which makes it a perfect substitute for ground beef or even fish!
Natto: made from fermented soybeans, natto has a cheesy texture, but a lot of people don’t like its taste nor smell. Don’t let that discourage you from trying it at least once!
A thing to consider about soy products: make sure always to get 100% organic and non-GMO soy products. You’ll want to avoid any harmful ingredients (traces of pesticides and herbicides) in your block of tofu.
Keto Vegan meat substitutes
There are some vegan and vegetarian meat alternatives available on the market nowadays.
These are a great invention, but don’t rush off on a shopping spree just yet. While these seem very appealing and a welcome addition to your menu, they may not be as innocent as they seem.
Many of these substitutes contain harmful ingredients, fillers, preservatives, and added sugars and carbs. You’re looking for the essential ingredients with low carb content and good fat content.
The lesson here is always to read the label. You can check these brands for low carb content per serving: Beyond Meat (they have The Beyond Burger and Beast Burger), Tofurky (Hot Dogs, Chicken), and Gardein, among others.
Since the fats are incredibly important on a keto diet, make sure to include plenty of healthy fats in your diet to supplement the Keto protein for vegetarians.
You don’t have to base all the fat intake on eggs and high-fat dairy products. You can replace animal fats with healthy oils:
- Coconut oil: an excellent source of fatty acids, coconut oil, is excellent for cooking, baking, desserts, and fat bombs!
- Avocado oil (or raw avocados): a rich source of healthy monounsaturated acids, avocado oil, is perfect for cooking, baking, and even deep frying!
- MCT oil (this one is vegetarian): feel free to add it to fat bombs, smoothies, coffee, salad dressings, and sauces. MCT oil has some awesome health benefits.
- Extra virgin olive oil: extremely healthy, this oil boosts the fat content and flavor of any dish. Don’t use it for frying and make sure not to oxidize it/ burn it.
- Red palm oil: with a creamy texture and an excellent source of vitamin A and E, red palm oil can be used for cooking. It’ll boost the flavor of your dishes!
Apart from these, you can also use ghee and grass-fed butter.
Best sources of Keto Protein For Vegetarians from supplements
Some brands make their products with vegetarians and vegans in mind! The best Keto protein for vegetarian powders are:
Garden of Life Raw Organic Protein
Gluten-free, USDA certified organic, dairy-free, and soy-free, this keto vegetarian protein powder isn’t popular for no reason. While it also comes in four tasty flavors, this powder contains vitamins and minerals that are important for anyone on the ketogenic diet, as well as enzymes and probiotics.
It contains 4g of carbs per serving (one scoop).
Vega Sport Protein Powder
A popular choice for vegans and non-vegans alike. It’s available in three different flavors, it’s both gluten-free and non-GMO. It contains cocoa powder, pea protein, turmeric powder, and probiotics among others.
It contains 5g of carbs per serving (one scoop). This is the one I’ve used personally previously, including in cooking,
Sunwarrior Warrior Blend Powder
This is a raw vegan protein powder, paleo, and keto-friendly. It contains a right blend of ingredients, with vanilla flavor and organic stevia as a natural sweetener. It includes all essential amino acids but no nasty ingredients nor sugar.
It contains 4g of carbs per serving (one scoop).
In case you feel as if you don’t get enough protein on the vegetarian keto diet, you can add additional supplements to your diet. There are some keto vegetarian protein powders available that can be either:
- egg- and milk-based (whey and casein protein, egg-white protein… )
- plant-based (spirulina, hemp protein powder, pea powder, organic rice protein powder, and nutritional yeast among others)
I hope you get some ideas on which protein foods and supplements to use if you are a Keto vegetarian.
Comment below if you have a favourite Keto Protein for Vegetarians source that I’ve missed!