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Ketotarian Approved Foods


Are you following a Ketotarian diet? Are you in a bit of a tizzy about what you are allowed to eat? Well, here is a fantastic guide of Ketotarian approved food, including a food list, so that you don’t have to guess or Google every time you read a recipe or make your shopping list. 

The Ketotarian diet is a Kind variation of the trendy Keto eating plan, so there are a few things you should know before you get started.

We choose Ketotarian food for our health and wellbeing and for the love of our planet. It’s not a decision to be made lightly – there is a lot to consider. However, once you start experiencing the guilt-free benefits of your Kind and Keto diet you will find that it’s definitely worth it!

In this article we are going to find out about all the wholesome foods that we are allowed to eat on a Ketotarian diet and we’ll include a comprehensive list for easy referencing.  We’ll also take a quick look at the difference between Keto and Ketotarian, and a normal plant-based diet like Vegetarian or Vegan versus Ketotarian.  

What is a Ketotarian Diet?

The Ketotarian diet is a high-fat, moderate protein, and very low-carb eating plan which eliminates meat and dairy and focuses on plant-based sources of healthy fats. It also allows some animal sources of protein and fats, including eggs, ghee, and fish, but these aren’t essential. If you’re a vegan, you don’t eat them on this plan; if you’re a vegetarian, you can. 

Here’s a quick summary of what the Ketotarian diet entails:

• Limit carbs
• Eliminate animal products
• Eat lots of low-carb veggies
• Enjoy healthy plant-based fats
• Eat plant-based proteins
• Supplement nutrients if needed

How Does the Ketotarian Diet Differ from a Regular Plant-Based Diet?

According to Dr. Will Cole, the creator of the Ketotarian diet, many people who follow plant-based eating-plans become “carbatarians”; folks who exist on bread, pasta, and other grains. This type of diet can lead to nutrient deficiencies and inflammation. The ketotarian diet, on the other hand, limits these high-carb foods and focuses on fewer processed and more whole foods. 

How Does the Ketotarian Diet Differ from the Ketogenic Diet?

The Ketogenic Diet is a high-fat diet that limits carb intake. This ultra-low-carb intake prompts ketosis. On a traditional ketogenic diet, most of your total daily calories should come from fat, including sources like oils, meat, fish, and full-fat dairy. The Ketotarian diet takes the traditional ketogenic diet and substitutes a plant-based twist by allowing those who prefer to eat purely plant-based foods to take advantage of the benefits of ketosis.

Is the Ketotarian Diet Healthy?

A Ketotarian diet is quite restrictive, but it is great for your health and reduces the consumption of animal-based foods which reduces animal suffering

The Ketotarian diet is fairly new, so there aren’t a lot of medical studies to back up the health benefits, but if we consider the benefits of the eating plans that have been combined to create the ketotarian diet, we can assume that it offers many benefits which include healthy weight loss, heart health, brain health, lowered risk of chronic illness, and overall improved wellbeing.  

Ketotarian Approved Food List

Here is a comprehensive list of the foods you can enjoy or should avoid if you are following a Ketotarian diet. The foods are divided into their food groups and, where possible, appear in alphabetical order for quick referencing.  

Foods you can eat on a Ketotarian Diet

Non-starchy vegetables

Artichokes
Asparagus
Avocado
Brussels sprouts
Broccoli
Cabbage
Cauliflower
Dark leafy greens
Eggplant
Green beans
Kale
Mushrooms
Olives
Peas
Peppers
Salad greens
Spinach
Summer squash
Tomatoes (we know they’re actually a fruit, but it feels weird listing them there)
Zucchini

Low-fructose fruits

(All Berries in moderation)
Blueberries
Blackberries
Gooseberries
Raspberries
Strawberries
Coconut
Lemons
Limes

Plant-based fats

Nuts
Nut butters
Peanuts
Peanut butter
Seeds
Avocado oil
Coconut oil
Olive oil

Dairy

Non-dairy cheese
Nut Milk (unsweetened) Vegan yogurt

Fermented foods

Kefir
Kimchi
Kombucha
Sauerkraut
Yogurt (Vegan)

Protein Sources

Chia seeds
Hemp seeds
Flax seeds
Natto
Nutritional yeast
Spirulina
Tempeh

Optional

(Depending on whether you are Vegetarian or Vegan)
Ghee
Organic eggs
Wild-caught fish

Foods you should avoid on a Ketotarian Diet

Sugar

This one is such a big no-no it has its own heading. Sugar is not good in any way – it raises insulin and blood sugar levels, causes inflammation, and it will kick you out of ketosis. If you need additional sweetness in your food use a Keto recommended sweetener, this one is Monk fruit with erythritol

Meat

Although meat is a ‘staple’ food for those on a ketogenic diet, for Ketotarians who choose to be kind while striving to be healthy, meat doesn’t feature.  

Dairy

Ditto, plus all the allergies caused by dairy products make this another food group to be avoided. 

Carbs

Bread
Cake
Chips
Cookies
Crackers
Grits
Pasta
Pastries
Oatmeal

High- Fructose Fruit

Apples
Bananas
Cherries
Grapes
Mangoes
Oranges
Pineapple
Watermelon
Or any fruit that is not on our approved foods list

Starchy foods

Corn
Grains
Potatoes
Quinoa
Sweet potatoes  

Legumes

Beans
Lentils

Unhealthy Fats

Bacon fat
Lard
Vegetable oils

This excerpt from Healthline.com sums it up for us: “The ketotarian diet is a highly anti-inflammatory diet that may support weight loss, blood sugar control, heart health, and brain and nervous system function. It is a low carb, high fat ketogenic diet that is mostly vegetarian, with the exception of eggs and fish (unless you are Vegan). Overall, the ketotarian diet is an excellent way to experience the benefits of both keto and a primarily plant-based diet.”

Thanks for reading Keto Approved foods.

If you want to learn more about vegan keto read our blog here. If you want to lose weight with our 21-day Ultimate Vegan Keto Diet System, go here. We have options from as little as $9.99. We also offer private coaching sessions.

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