Vegetarian Keto Shopping List

Low Carb Vegetables

• Leafy Greens: Spinach, kale, collard greens, Swiss chard
• Cruciferous Vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts
• Other Veggies: Zucchini, bell peppers (various colors), mushrooms, asparagus, avocado, cucumber, eggplant, cherry tomatoes (in moderation), spaghetti squash, radishes, leeks (in small amounts), green beans

Complete List of Carbs in Vegetables

Low Carb Fruit

• Strawberries: Fresh or frozen, they are low in carbs and high in fiber.
• Raspberries: Offer a sweet taste and are rich in antioxidants.
• Blackberries: Great for snacking and rich in vitamins and fiber.
• Blueberries: Higher in carbs than other berries but can be enjoyed in moderation.
• Lemons: Perfect for adding flavor to water or tea without additional carbs.
• Limes: Similar to lemons, great for flavoring dishes and drinks.
• Watermelon: Although sweet, it has a high water content which makes it lower in carbs per serving.
• Cantaloupe: Also known as muskmelon, it's relatively low in carbs.
• Honeydew Melon: A bit higher in carbs but can be included in small portions.
• Peaches: Can be included in small amounts, especially when ripe.
• Plums: Low in carbs and can be a good option in moderation.
• Avocado: Technically a fruit, it's very low in carbs and high in healthy fats.
• Tomatoes: Often used as a vegetable but are botanically a fruit; they are low in carbs.
• Olives: Another fruit usually considered a vegetable, low in carbs and high in fats.
• Starfruit (Carambola): Exotic fruit that is low in carbs and can add variety.
• Dried Coconut: Unsweetened flakes or chips can be a good option.

Complete List of Carbs in Fruits

Dairy & Dairy Alternatives

• Cheese Varieties: Cheddar, mozzarella, feta, goat cheese, parmesan, cream cheese, brie, gouda, blue cheese
• Other Dairy: Heavy cream, butter or ghee, Greek yogurt (unsweetened, full-fat)
• Dairy Alternatives: Almond milk (unsweetened), coconut milk (canned, full-fat), soy milk (unsweetened), vegan cheese alternatives (check for carb content)

Proteins

Eggs: Free-range or omega-3 enriched
Plant-Based Proteins: Tempeh, tofu, seitan (check carb content), TVP, edamame, lupini beans (low in carbs)
Meat Substitutes: Various plant-based meat alternatives (low-carb options like Beyond Meat or Impossible Foods)

Nuts & Seeds (and Their Butters)

• Nuts: Almonds, walnuts, pecans, macadamia nuts, Brazil nuts, hazelnuts
• Seeds: Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, hemp seeds, sesame seeds
• Nut Butters: Almond butter, peanut butter, sunflower seed butter (no added sugars or hydrogenated oils)

Oils & Fats

• Cooking Oils: Olive oil, coconut oil, avocado oil, sesame oil
• Other Fats: MCT oil, coconut butter, vegan ghee, flaxseed oil

Pantry Staples

• Low-Carb Flours: Coconut flour, almond flour, lupin flour, flaxseed meal, chia flour
• Baking Needs: Psyllium husk, baking powder (gluten-free), xanthan gum
• Sweeteners: Erythritol, stevia, monk fruit sweetener, allulose
• Chocolate & Cocoa: Cocoa powder (unsweetened), cacao nibs, dark chocolate (keto-friendly)
• Condiments & Sauces: Nutritional yeast, soy sauce or tamari, apple cider vinegar, red wine vinegar, mustard, keto-friendly salad dressings
• Spices & Herbs: A wide variety including turmeric, cinnamon, cayenne pepper, basil, oregano, thyme

Carbs in Spices & Seasonings

Snacks & Others

• Keto Snacks: Kale chips, seaweed snacks, cheese crisps, low-carb protein bars, nut-based granola
• Pickled & Fermented Foods: Pickles (no added sugar), sauerkraut, kimchi
• Olives: Green, black, kalamata

Beverages

• Teas: Green, herbal, black (unsweetened)
• Coffee: Black coffee, unsweetened cold brew
• Non-Dairy Milk: Unsweetened almond milk, coconut milk, macadamia nut milk