The ketogenic diet has taken the health world by storm! In fact, this high healthy fat, low carbohydrate, and moderate protein diet is now garnering the attention of health entrepreneurs who are creating products specifically geared for keto-friendly diets including fat-burning coffee mixtures, protein shakes, and high-fat snacks.
Yet, while research around the ketogenic diet has illuminated some great health benefits, it is a meat-heavy diet, relying on the high fat, low carb, and protein-rich make of meat-based products, which makes it particularly difficult for plant-based eaters to take part.
That was until a functional medicine practitioner by the name Will Cole M.D. devised a plant-based-friendly version of the ketogenic diet called the ketotarian diet perfect for the keto-curious plant-based eater!
The ketotarian diet is based around non-starchy veggies, low-fructose fruit, and plant-based fats (nuts, seeds, avocado, coconut products, and healthy oils). Yet, as is the same with the keto diet, it’s generally about the restrictions, which is based around macronutrient intake. The ketotarian diet requirements are “60 to 75 percent of calories from fat, 15 to 30 percent of calories from protein, and up to 15 percent of calories from carbs.” When it comes to cooking, your plate should be void of “high starch plant-based items such as grains, legumes, starchy veggies (potatoes, corn, peas), and higher fructose fruit (mangoes, apples, watermelon).”
Interested in trying out a ketotarian diet? Here are 15 recipes from the Food Monster App to get you going on a ketotarian diet starting from breakfast all the way through a nighttime snack!
Source: Superpower Protein Balls
These Superpower Protein Balls by Judy Moosmueller are not only rich in plant-based protein sourced from vanilla protein powder, but they are also a great source of plant-based fats including mixed nuts, a slew of seeds (pumpkin, chia, sunflower, and sesame, to name a few), shredded coconut, and nut/seed-based butter including almond, peanut, and tahini.
Source: 5-Ingredient Almond Feta Cheese
This 5-Ingredient Almond Feta Cheese recipe by Charanya Ramakrishnan is exactly as the name implies, only five ingredients! And it just so happens that these five ingredients are low in carbohydrates and high in fat and protein, while also providing an excellent source of dietary fiber!
Source: Spicy Seeded Herb Bread
Think you can’t have bread on a ketotarian diet? Think again! It’s all about using your plant-based food resources smartly. This Spicy Seeded Herb Bread recipe by Robin Runner is brimming with healthy fat-filled seeds and nuts including that fiber-rich flaxseed, while also being lower in carbs.
Source: Lemony Berry Salad
One of the best aspects of the ketotarian diet versus the keto diet is that you are allowed 10 percent more carbohydrates — 15 percent versus 5 percent. A great source of healthy carbs is fruit! This simple Lemony Berry Salad by Jesse Lane Lee uses a slew of antioxidant-rich berries including strawberries, blueberries, blackberries, and raspberries. Rounding out the sweetness, Lee includes a dash of citrus, anti-inflammatory cinnamon, and healthy fat-filled coconut milk.
Source: Chocolate Avocado Pudding
When it comes getting your daily dose of healthy fat and fiber, avocados are the friggin champions! They are high in monounsaturated, polyunsaturated, and omega fatty acids, while being lower in saturated fat, and, of course, offer a heaping daily dose of dietary fiber. This Chocolate Avocado Pudding recipe by Kristina Jug and Mitja Bezensek is the perfect ketotarian-friendly treat!
Source: Pink Hummus
Traditional hummus is made from chickpeas, which happen to be filled with protein. That’s what makes hummus such great ketotarian-friendly food! Yet, you can pretty much make hummus from any bean! This Pink Hummus by Lena Novak sources its vibrant pink color from a small red beet and creatively uses black-eyed beans instead of chickpeas to create that creamy texture and nutty flavor of traditional hummus.
Source: Pecan-Crusted Tempeh Cutlets
These Pecan-Crusted Tempeh Cutlets by Linda Soper-Kolton and Sara Boan not only source protein from plant-based tempeh, but they are also a great source of healthy fats from pecans. On top of that, they are rich in dietary fiber from flaxseed and nutritional yeast. To make this lower in carbs, opt for a ketotarian-friendly flower such as almond or coconut.
Source: Almond Butter Swirl Brownies
While it’s important to steer clear of added and natural sugars in a ketotarian diet, it’s also important that you’re getting a small dose every once in a while. Glucose is an essential part of a human body, anyways! This Almond Butter Swirl Brownies recipe by Logan Dunn and Lexus Osman uses healthy-fat friendly almond butter, adaptogenic raw cacao and maca, fiber-filled flaxseed, and a slew of spices to make these delicious brownies! Swap out all-purpose flour for almond or coconut and try going without the coconut sugar (or subbing with monk fruit sweetener) to really make these ketotarian-friendly.
This Cinnamon Quinoa Protein Cereal Bowl recipe by Michele Elizabeth was specifically designed to provide a powerful punch of plant-based protein from quinoa and hemp seeds. Yet, this is also a great source of healthy fats including almond butter and dark chocolate. If you’re looking to really go ketotarian, try subbing out the maple syrup for monk fruit sweetener.
This recipe offers another great source of protein, healthy fat, and a very small dose of naturally sourced glucose all wrapped and packaged in a ton of nutrients! These Chunky Monkey Banana Protein Cookies by Vicky Coates include almond flour and butter, walnuts, vegan protein powder of your choice, and naturally sweet banana.
It’s still summer and this chilled soup recipe is not only ketotarian-friendly, but also perfect for a hot day! This Chilled Zucchini, Orange, and Basil Soup by Phillip Ertl uses carb-friendly zucchini, vitamin-C rich orange, and incredibly savory basil, alongside vegetable stock, pine nuts, extra-virgin olive oil, and minced garlic to create a nutrient-dense, low-carb, and yet healthy fat-filled dish.
This Spring Miso Broth With Stir-Fried Asparagus, Romaine, Scallions, and Mint recipe by Simple Green Suppers is based around all the wonderfully low-carb, nutrient-dense greens you could ask for on a ketotarian diet. Asparagus, leafy greens, and herbs meet all the ketotarian-friendly food markers while providing satiety and wonderful flavor.
Source: Asparagus and Pea Soup
This Asparagus and Pea Soup recipe by Harriet Emily is super simple, incredibly tasty, and low in carbohydrates. Plus, Emily uses healthy fats — such as extra-virgin olive oil — and protein-rich vegetable stock to really round out this ketotarian dish.
Source: Sunflower Seed Pate
Looking for that delicious spread to add to your ketotarian-friendly bread or vegetable dish? Try this Sunflower Seed Pate recipe by Talida Voinea which is infused with low carb, high healthy-fat sunflower seeds and a plethora of flavorings such as parsley, chili flakes, and smoked paprika.
Source: Cleansing Detox Soup
If you’re just starting out on the ketotarian diet and are looking for a super easy, ketotarian-friendly way to detox from a high carb life, then this soup may be perfect for you! This Cleansing Detox Soup by Shannon Leparski is low in carbohydrates, yet filled with protein, healthy fat, fiber, and other essential nutrients. It will satiate your tummy while infusing your body with the nutrients it needs, and detoxing those carbs right out of you.
We also highly recommend downloading our Food Monster App, which is available for iPhone, and can also be found on Instagram and Facebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!
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