Although it may be a little harder doing strict keto, LCHF if you’re a vegetarian, it’s certainly possible to eat a low carb vegetarian diet.
It will be much easier to eat a low carb vegetarian diet if you are an ovo-lacto vegetarian, meaning that you include dairy and eggs in your diet. A typical ovo-lacto vegetarian diet can include vegetables, nuts, seeds, tofu, herbs, fungi, heavy cream, small amounts of Greek yogurt, cheese and eggs.
However, if you are a strict vegan, ie you eat no animal products at all, a very low carb vegetarian diet (ie less than 25g net carbs daily) will be much, much harder and perhaps impossible unless you eat alot of tofu which is not the healthiest form of protein and should be eaten sparingly. We enjoy tofu about once a month in Asian flavored stir fries but we don’t base our diet around it.
We definitely don’t recommend eating Seitan (wheat gluten) which is higher in carbs and, of course, contains gluten! Beans and lentils, which usually form the core of a vegan diet are moderately high in carbs and it is very difficult to keep daily carbs less than 25g a day on a bean and legume eating regime.
We have people on our custom LCHF meal plans who are ovo-lacto vegetarian. Some ovo-lacto vegetarians will even include some fish and other forms of seafood in their diet and do great! Some vegetarians even incorporate bacon into their eating plan as they just can’t resist the taste! If you are willing to allow some animal protein sources into your mostly ovo-lacto vegetarian diet then it will be even easier to eat this way.
For pescetarians who don’t eat meat but do eat fish, firm white fish such as cod or halibut, even salmon or shrimp or even tofu are good substitutes for chicken or pork in most of our recipes.
Our low carb LCHF recipes span breakfasts, snacks, soups, main dishes, desserts, quickbreads, crackers and bread rolls. There are plenty of meat-less options in the breakfast, snacks, soups, bread and desserts sections and tofu or a firm white fish or even salmon can be substituted for most chicken or pork dishes and even some of the beef based dishes.
If you are an ovo-lacto vegetarian who is contemplating our low carb cookbooks here is some useful information:
In our first cookbook:
67 out of about 110 recipes are suitable for someone who is ovo-lacto vegetarian. Examples include: Egg Muffins, Eggs Masala, omelets, Dijon Bicuits, Cheddar Biscuits, Pancakes, Pumpkin and Walnut Bread, Roasted Cauliflower, Crustless Quiche, Inga’s Broccoli Salad, Green Salad with Goat Cheese, Cheesey Garlic Bread Pizza, Avocado Bearnise Sauce, Roasted Brussels Sprouts, Cauliflower Mash, Victoria Sponge Cream Cake, Cheesecake, Chocolate Cake, Choc Chip Cookies, Cheddar Cheese n’ Onion Crackers, Cauliflower Pizza Crust, Pumpkin n Spice Pudding.
For another another 30 of our main meals tofu or fish could be substituted for chicken or pork called for in the recipe eg. Chicken Saag could be made with Tofu or Paneer.
In our second cookbook:
43 out of 100 would fit an ovo-lacto eating style and another 30 could be made with fish or tofu. Examples include: Cranberry Orange Quickbread, Apple Cinnamon Muffins, Cauliflower Rebozada, Butternut Squash Risotto, Avgolemono Soup, Zucchini and Goat Cheese Gratin, Creamy Mushroom Soup, Chocolate-Orange Pots de Creme, Pumpkin and Choc Chip Squares and Chocolate Mug Cake, Peanut Butter Cups.
In our 3rd cookbook:
34 out of 85 recipes would fit an ovo-lacto eating style and another 30 could be made with fish or tofu. Examples include: Hearty Italian Veggie Soup, Middle Estern Cucumber Salad, Squah Fritters, Spinach and Goat Cheese Gratin, Cauliflower Gratin, Eggplant Kuku, Blueberry Cheesecake Cookies, Chocolate Peanut Butter Pie, Vanilla Pudding, French Toast Cinnamon Muffin.