October 13,2020

Guide to Plant-Based Keto


If you’re someone who follows food, wellness, or dietary trends, then you’ve undoubtedly heard of the keto diet. You may have even tried it yourself! Like with any other diet, people have created their ketogenic diet variations to fit their personal dietary needs or preferences. In today’s blog, we’ll be talking about a plant-based keto diet. Also known as the “ketotarian” diet, this version swaps out the commonly used animal ingredients for plant-based substitutes. Have you been interested in trying keto but were put off by the focus on animal foods? Keep reading to find out how you can enjoy a plant-based ketogenic diet!


Keto and Plant-Based Synergy


The benefits of the keto diet and the benefits of a plant-based diet are powerful on their own. The ketogenic diet manipulates the body’s natural processes by limited carbohydrate intake, inducing ketosis, a state in which your body begins to burn stored fat for energy rather than sugar. This leads to much faster fat loss than a standard diet that includes carbohydrates. A plant-based diet has also shown an increased rate of weight loss. Ketogenic diets and plant-based diets have been shown to reduce factors related to heart diseases, like blood pressure and “bad” LDL cholesterol. 


What to Eat on a Plant-Based Keto Diet

It’s common for plant-based eaters to feel like a ketogenic diet isn’t compatible with their lifestyle. Most people imagine keto to focus on meat, dairy, and other animal products, and for some ketogenic dieters, this is true. However, it’s easier than you might think to adjust your plant-based diet to be keto, too! To do this, it’s crucial to focus on including more high-fat foods while reducing daily carbohydrate consumption. Below is a list of some of our favorite foods that are great for a plant-based keto diet:


  • Nuts and seeds like almonds, pumpkin seeds, and hemp hearts, and butter made from them.
  • Non-starchy vegetables like leafy greens, cauliflower, brussels sprouts, and zucchini.
  • Coconut milk, like Thai Kitchen Coconut Milk.
  • Avocados and plant-based oils like olive oil, coconut oil, and MCT oil.
  • Eggs and dairy, for those not on a vegan diet.


Be careful to avoid these foods when on a plant-based keto diet:


  • Fruit (berries are okay in moderation)
  • Grains and starches in any form, like bread, cereal, rice, and pasta.
  • Starchy vegetables like potatoes, corn, squash, and onion.

With this information, you should be well-prepared to enjoy the rich benefits of a plant-based ketogenic diet. Interested in talking with others about what keto-friendly foods or recipes you love? Check out the PlantX forum and our recipe page!