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    Home » Articles and Carb Charts

    10 High-Protein Low-Carb Vegetarian Foods (Protein Charts)

    Published: Sep 26, 2017· Modified: Sep 20, 2022· By Libby Jenkinson May contain affiliate links.

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    carb charts and protein charts for vegetarian foods

    Becoming a high protein low carb vegetarian can be tricky. These are the top 10 sources of vegetarian-approved protein (eggs, dairy, and plant-based protein) with carb charts and protein charts.

    PLUS you can choose from over 30 easy high-protein low-carb vegetarian recipes.

    carb charts and protein charts for vegetarian foods
    Top 10 high-protein low-carb vegetarian foods PLUS 31 easy low-carb vegetarian recipes.

    PLUS there is a comprehensive guide of 33 protein sources for low-carb vegetarians and pescatarians to help you thrive on your low-carb diet.

    If you want to try the protein-sparing modified fast (PSMF diet), you can download the free printable PDF guidebook, meal plan, PSMF food list, and PSMF calculator.

    Jump to:
    • Are vegetarians keto?
    • Is soy safe?
    • How to start a low-carb vegetarian diet
    • Two vegetarian meal plans
    • 10 high-protein low-carb vegetarian foods
    • 31 easy high-protein low-carb vegetarian recipes
    • High-protein low-carb vegetarian FAQ
    • Vegetarian protein charts
    • 💬 Comments

    Are vegetarians keto?

    Vegetarians don't eat meat but some vegetarian diets allow other foods such as:

    • Pescatarians eat seafood, eggs, and dairy.
    • Lacto-ovo vegetarians eat dairy and eggs.
    • Lacto-vegetarians eat dairy.
    • Vegans avoid everything that comes from a living creature, even honey.

    Many vegetarian diets are by nature, high carb and low protein. Especially those who rely on vegetarian ready-meals, vegan products, and vegetarian snacks.

    Traditional foods that many vegetarians eat do not fit into a low-carb diet such as grains, bread, pasta, rice, fruit, and legumes. These common vegetarian foods are high in carbs.

    Quinoa for example - 1 cup of cooked quinoa provides 8g protein but 35g carbs which are more than the total daily carb allowance on a keto diet.

    But you can be a high-protein low-carb vegetarian! It just takes a bit of planning and know-how. Whether your goal is to focus on weight loss or simply ensure you are getting enough protein in your daily diet, this is definitely helpful information for anyone who wants to be a low-carb vegetarian.

    Is soy safe?

    It depends.

    Because of the lack of clear science to confirm or deny the safety of soy, it's up to individuals to decide on what is best for them in their situation.

    Soy is a classic vegetarian protein source, but it is generally avoided by many who are on a whole food diet, low-carb diet, keto diet, and clean diet due to the increasing research showing a link of soy's phytoestrogens disrupting both male and female hormones.

    The debate over the health benefits/harm from soy and tofu can be a polarising argument due to the conflicting research. Much of the research is biased in favor of who has funded it.

    Soy, tofu, and many other types of vegetarian and vegan protein powder are highly processed, so you will need to decide whether you want to follow a clean vegetarian diet or a dirty keto diet.

    So what are some healthy low-carb protein options that vegetarians can enjoy that are also low in grams of net carbs? And how can you formulate a balanced low-carb vegetarian diet?

    How to start a low-carb vegetarian diet

    collage of images to show you how to plan the perfect high-protein low-carb vegetarian meal
    How to plan the perfect high-protein low-carb vegetarian meal.

    To become a low-carb vegetarian, you will want a ratio of quality protein, healthy fats, and nutrient-dense carbohydrates that fit into your lifestyle.

    You need to decide how many carbs per day you want to enjoy on your low-carb diet, or you can use the keto macro calculator to show you.

    What to avoid:

    • You can begin by simply cutting back on the bread, pasta, rice, fruit, and dried fruit that many vegetarians rely on.
    • Cut back on chocolate, candy, sweet desserts, cakes, and cookies.
    • No more fruit juice, fruit-based smoothies, and dried fruit bliss balls. They are all high in natural sugars.
    • If possible, try to moderate your consumption of carb-heavy beans such as pinto beans, garbanzo beans, and black beans, to name a few.
    • And cut back on your tomato passata sauce and pasta, which are nutrient-poor and high carb.

    What to enjoy:

    • Enjoy delicious colorful salads with protein such as cheese, nuts, eggs, and fish (if you are pescatarian and happy to consume this, I will write a post specifically for vegans in the future).
    • Add some high-protein nuts and seeds such as chia seeds, pumpkin seeds, or hemp seeds.
    • Enjoy high-protein dairy such as natural yogurt, Greek yogurt, hard cheese, feta cheese, sour cream, and cottage cheese.
    • If your vegetarian diet allows eggs as your animal protein, this is a great portable high-protein low-carb addition to any meal or snack.
    • To help you stay satisfied on a low-carb diet, you'll also want to add plenty of healthy plant-based fats to your meals.

    Read this article Ultimate Guide To Healthy Fats, and start using liberally - avocado oil, coconut oil, extra virgin olive oil, macadamia oil, and mayonnaise (if you eat eggs).

    Two vegetarian meal plans

    a healthy vegetarian salad and an unhealthy vegetarian microwave meal
    Two vegetarian meal plans.

    Vegetarian meal plan (well-formulated) - fresh salad, high-protein nuts, avocados, full-fat dairy, natural yogurt, natural cheeses, seeds, vegetable smoothies, nut butter, tahini, fish, and eggs (if allowed) = balanced, lower carb, unprocessed meals. Diversity is the key.

    Vegetarian meal plan (poorly-formulated) - vegetarian freezer meals, processed vegan snacks, gluten-free pasta, tomato sauce, tofu, bread, wheat crackers, bliss balls, fruit, dried fruit snacks, smoothies, protein powder, protein shakes, protein bars = high carb, high sugar, high processed meals.

    10 high-protein low-carb vegetarian foods

    A low-carb vegetarian recipe roundup can be found at the end of this post. Print or save and of the 31 recipes for delicious vegetarian breakfasts, lunch, dinner, and vegetarian snacks too.

    1: Eggs

    carbs and protein in vegetarian food showing eggs

    Eggs are packed with healthy fats AND quality protein! Eggs are versatile, filling, portable, and make for a great snack or meal.

    Eggs can be used in an easy egg salad, deviled eggs, or egg wraps. Plus, you can easily make hard-boiled eggs, a low-carb diet staple, in an instant pot in just minutes.

    13g protein per 100g (2 eggs) & 1g net carbs

    2: Nuts

    The best high-protein low-carb nuts and seeds

    Charts showing how much protein is in nuts
    Charts showing how much protein is in nuts

    This protein in nuts and seeds chart shows you exactly how many grams of protein, how many grams of fat, how many grams of net carbs, and how many calories are in nuts and seeds.

    Nuts are another great protein snack option. Keep some in your car for an on-the-go snack. There are so many options! Try macadamia nuts, almonds, walnuts, and sunflower seeds.

    Nuts are perfect to be sprinkled over salads, into an avocado, or into vegetable-based smoothies. Nut butter, almond butter, and peanut butter are delicious on their own or added onto keto bread or into fruit smoothies.

    Check out my Ultimate Guide To Low-Carb Nuts and Seeds and choose those with lower carb counts.

    Snacking on nuts is so much better than snacking on high-carb junk food, and groundnuts such as almond flour are brilliant for low-carb baking. But the volume you may be consuming and the high carb contents of some nuts can be the number one saboteur of weight loss.

    So let's take a closer look at the most common nuts and seeds with their carb values. These keto-friendly nuts can all be enjoyed from time to time, but you'll soon see that some will take up much more carbs than others.

    Nuts provide a wonderful plant-based protein, but you have to know which are the highest protein nuts, and which are the lowest carb nuts.

    3: Cheese

    carbs and protein in vegetarian food showing Edam cheese
    Edam cheese is a delicious and versatile vegetarian protein.

    Who doesn’t love cheese? And there are endless high-protein cheese varieties to choose from. Full-fat cheese is the easiest way to add protein and healthy fat to any meal.

    Anything topped with melted cheese makes life good. Eggplant parmesan bites, broccoli and cauliflower bake (omit the bacon of course), and then there are cream cheese stuffed baby peppers - the perfect vegetarian low-carb snack.

    You can also simply sprinkle your favorite cheeses onto salads. Any kind of shredded cheese works, as well as goat cheese, or feta cheese.

    25g protein per 100g Edam cheese & 1.4g net carbs

    4: Greek yogurt and cottage cheese

    carbs and protein in vegetarian food showing Greek yogurt
    Greek yogurt is high-protein and low-fat.

    10g protein per 100g and 3.6g net carbs

    Greek yogurt and cottage cheese are packed with protein, which makes them a much better option over regular yogurt. We all know protein and healthy fats keep you fuller for longer.

    So enjoy some Greek Yoghurt for breakfast alongside grain-free granola with added coconut cream, nuts, and berries for a fantastic high-protein low-carb vegetarian breakfast.

    carbs and protein in vegetarian food showing cottage cheese
    Cottage cheese can be eaten sweet or savory.

    Cottage cheese is another versatile source of protein. it can be sprinkled onto salads, spread on toast, and even made sweet for a quick and easy high-protein dessert.

    10g protein per 100g and 4.8g net carbs

    5: Chia seeds

    Charts showing how much protein is in nuts
    Chia seeds can also be used as a vegan egg replacement.

    Chia seeds contain healthy fats, fiber, antioxidants, and calcium and are an excellent source of protein for low-carb diets or a low-carb vegan diet.

    Sprinkle some chia seeds into your salad, in your smoothie or yogurt, or into your water.

    Or how about a chia breakfast 4 ways - mocha, berry, cinnamon, and chocolate. Just throw everything together the night before, and breakfast is sitting ready for you in the fridge when you are bleary-eyed and half asleep.

    34.7g protein per 100g chia seeds and 2.2g net carbs

    6: Nut butter

    carbs and protein in vegetarian food showing peanut butter
    Peanut butter is the perfect high-protein vegetarian snack.

    If nuts are a great snack then nut butter is even better! You can buy single-serve packets that are perfect for spreading over vegetables like celery.

    Nut butter is a quick and easy dip, especially if you mix them with cream cheese or yogurt. Add some spices such as chili, and you're set. Or, simply swipe onto your favorite low-carb bread like my 3-seed bread.

    Just make sure to check the ingredients and avoid varieties with added sugar to keep your blood sugar in check.

    6.6g protein per 2 tablespoon almond butter & 2.7g net carbs

    7: High protein vegetables

    carbs and protein in vegetarian food showing kale
    Most vegetables are low protein, but kale has 3g per 100g.

    Did you know which low-carb vegetables can contain high amounts of protein?

    • Kale contains 3 g of protein per 100g
    • Brussels sprouts contain 2.6 g of protein per 100g
    • Fresh spinach contains  2.9 g of protein per 100g
    • Mushrooms contain 2.2 g per 100g

    Plus there are a lot of other benefits to consuming fresh vegetables such as fiber for digestive health and vitamin c for healthy skin!

    8: Seeds

    Charts showing how much protein is in nuts
    Pumpkin seeds can be sprinkled on salads and granola.

    Many seeds are high protein, just choose wisely and don't overeat them (which is so easy to do).

    Take a look at this article and a full infographic showing The Ultimate Guide To Carbs In Nuts And Seeds.

    Seeds are the perfect go-to for snacks, salads, and low-carb baking flours.

    10g protein per 100g pumpkin seeds and 4g net carbs

    9: Legumes

    carbs and protein in vegetarian food showing lentils
    Lentils are high-protein (but also quite high-carb, so watch your serving sizes).

    Vegetarians rely heavily on legumes because they are touted to be high in vegetable protein. Unfortunately, along with the protein, legumes are incredibly high in carbs. In fact, generally, they are 1:2: protein: carb values.

    Because legumes are the main source of protein for many vegetarians, to start living low carb, it is imperative to cut back on other obvious high carbs foods first.

    • Peas - 1 cup cooked will yield 8.2g protein, with 17.2g net carbs. So peas are to be limited.
    • Lentils - 1 cup cooked yields 17.9g protein & 28.3g net carbs
    • Chickpeas - 1 cup cooked yields 14.5g protein but a whopping 32.5g net carbs

    10: Fish

    carbs and protein in vegetarian food showing tuna
    Pescatarians often enjoy tuna as a quality source of protein

    Strict vegetarians don't eat fish, but if you’re a pescetarian, then you can enjoy the many benefits of fish! It’s an excellent source of complete protein and healthy omega 3’s.

    Need a quick on-the-go snack? Try canned tuna or salmon. Add it to your salad and voila, you’ve got a delicious, low-carb meal.

    Why not pour a tin/can of tuna into an avocado, sprinkle with some seeds and nuts, drizzle over some macadamia oil - and you're done.

    78.4g protein per 14oz/308g fillet & ZERO carbs

    While vegetarians might feel like their low-carb options are limited, they truly do have many alternatives!

    There are so many low-carb protein-packed foods out there, it simply takes a little planning and fun cooking. Try these vegetarian recipes, it's easy to plan a weekly meal plan from them.

    31 easy high-protein low-carb vegetarian recipes

    collage of 31 easy high-protein low-carb vegetarian recipes
    31 delicious high-protein low-carb vegetarian recipes.

    All of these recipes are perfect for the low-carb vegetarian diet. How much protein you need will depend on whether you are following a low-carb diet, keto diet, low-fat diet, or high-protein low-carb vegetarian diet.

    Low-carb vegetarian breakfast recipes

    Low-Carb Chia Breakfasts Recipe (4 flavours)
    Low-carb chia breakfast - 4 easy ways. These will be sure to please everyone. This protein in the chia and the healthy fats in the coconut cream will keep you full until lunchtime.
    Check out this recipe ...
    NET carbs = 1.4 g
    collage of 4 chia breakfast ideas
    How to Boil Eggs in the Instant Pot
    Boil eggs in the Instant Pot using this method. Follow the easy instructions to make the perfect boiled egg.
    Check out this recipe ...
    The Original Sugar-Free Keto Granola Recipe
    Make a big batch of sugar-free grain-free granola to keep your family stocked for a couple of weeks. The perfect easy healthy pantry recipe.
    Check out this recipe ...
    NET carbs = 4.1 g
    Homemade grain-free granola ingredients in a tinc
    Fennel And Ginger Grain-Free Granola Recipe
    An incredibly easy and nutritious granola/muesli with no grains, no sugars and no nasties. Fennel and ginger grain free granola is just one in my series of grain free granola recipes. Which one will you try next?
    Check out this recipe ...
    NET carbs = 3 g
    A blue and white ceramic bowl with gluten-free granola with 2 storage jars behind and a bottle of milk
    Low-Carb Almond Flour Bread Recipe
    The easiest recipe for low-carb almond bread ... with only 2 steps! A low-carb almond flour bread that slices like the real thing. Perfect sliced for a low-carb sandwich, toasted or even used for a bread stuffing.
    Check out this recipe ...
    NET carbs = 1.9 g
    healthy low-carb almond flour bread and butter on bread board
    Sugar Free Chia Jam Recipe
    An easy recipe for sugar free chia jam that can be ready in under 20 minutes with no boiling or sterilising. Spread on low-carb 3 seed bread, keto waffles or low-carb pancakes.
    Check out this recipe ...
    NET carbs = 1.2 g
    Spoon lifting raspberry jam from the glass jar
    Low-Carb 3 Seed Bread Recipe
    This is it!! The famous 3 seed bread kiwis and Aussies are raving about. Perfect toasted with butter then sweet or savoury toppings. 
    Check out this recipe ...
    NET carbs = 1.9 g
    multigrain seed bread sliced with butter
    Keto Egg Wraps Recipe
    Why not add some herbs and spices such as chilli or rosemary to the egg wraps before they are cooked? 
    Check out this recipe ...
    NET carbs = 0.5 g
    A keto egg wrap filled with roast beef, tomatoes and cheese served on a green plate
    Coconut Flour Bread
    This easy coconut flour bread recipe is perfect for making bread for toast, sanwiches, or garlic bread.
    Check out this recipe ...
    NET carbs = 1.7 g
    coconut flour bread sliced on a bread board

    Low-carb vegetarian smoothie recipes

    Easy Keto Berry Smoothie Recipe (Dairy Free)
    Easy keto mixed berry smoothie is the perfect simple dairy-free smoothie to add to your meal plan for breakfast, a snack, or a keto meal replacement.
    Check out this recipe ...
    NET carbs = 4.7 g
    Keto Berry Smoothie poured in a clear glass cup with frozen berries and chia seeds sprinkled on top. A pink straw is sticking out of the top of the smoothie.
    Keto Green Smoothie Recipe (Dairy Free Smoothie)
    Start your day with a quick and easy keto green smoothie. Easy, healthy and a fresh lovely mint taste to disguise the kale and green veggies.
    Check out this recipe ...
    NET carbs = 4 g
    Keto green smoothie in the glass mason jar
    Keto Chocolate Peanut Butter Smoothie Recipe
    All the flavors of a peanut butter cup milkshake but sugar-free, low-carb, and keto friendly.
    Check out this recipe ...
    NET carbs = 5.7 g
    sugar-free keto peanut butter smoothie
    Sugar-Free Berry Chia Fresca Recipe
    The perfect summer drink is sugar-free berry chia fresca. It is fresh, vibrant and filling with plenty of protein from chia seeds.
    Check out this recipe ...
    NET carbs = 2.5 g
    A close up of a bottle with a berry chia fresca drink and red and white striped drinking straw

    Low-carb vegetarian snacks

    Curried Devilled Eggs Recipe
    Curried devilled eggs can be favoured with curry powder, chilli or even mustard. They are the perfect high protein and high fat snack.
    Check out this recipe ...
    NET carbs = 0.7 g
    A close up of curried devilled eggs
    Keto Peanut Butter Granola Bars Recipe
    Easy no-bake chewy keto granola bars for peanut butter lovers.
    Check out this recipe ...
    NET carbs = 2.2 g
    The best no-bake chewy keto peanut butter granola bars.

    Low-carb vegetarian meals

    Creamed Brussels Sprouts Recipe (Garlic Parmesan)
    EASY tender garlic creamed Brussels sprouts with parmesan are the perfect delicious cheesy side dish.
    Check out this recipe ...
    NET carbs = 5.2 g
    Tasty baked creamed brussels sprouts cooling on the counter in a cast-iron skillet.
    Slow cooker low-carb pumpkin soup (vegan-friendly)
    The perfect healthy comfort food. Homemade low-carb pumpkin soup with coconut milk in this crockpot recipe. Vegan-friendly. Dairy-free. Freeze extra in muffin tins and pop into ziplock bags for individual portions to thaw and re-heat.
    Check out this recipe ...
    NET carbs = 7.7 g
    a hand with spoon of pumpkin and coconut soup
    Keto Spinach Pie Recipe (Gluten-Free Pie Crust)
    A delicious recipe for keto spinach pie (with a gluten-free crust). The perfect high-protein vegetarian dinner with frozen spinach, cream cheese, and feta.
    Check out this recipe ...
    NET carbs = 2.7 g
    a slice of keto spinach pie on a white plate
    Keto Instant Pot Creamy Cauliflower Soup Recipe (Vegan Friendly)
    A simple and delicious keto creamy cauliflower soup made in the Instant Pot. You can also find slow cooker and stovetop directions above.
    Check out this recipe ...
    NET carbs = 7 g
    Creamy cauliflower soup served in a white mug garnish with spring onions and cheese
    Creamy Low-Carb Egg Salad Recipe
    Pimp your "easy low carb egg salad" by adding a pinch of chilli, crunchy celery slices, sliced peppers or even jalapeños.
    Check out this recipe ...
    NET carbs = 1.2 g
    creamy egg salad served in a white bowl
    Creamy Cheesy Baked Low-Carb Broccoli and Cauliflower Recipe
    Throw broccoli and cauliflower bake together and be amazed at how tasty it is once cooked. Add bacon, cheese, mustard or chilli.
    Check out this recipe ...
    NET carbs = 6.5 g
    A serving dish with cheesy baked broccoli and cauliflower
    Low-Carb Eggplant And Cauliflower Couscous Recipe
    This takes eggplants to the next level. Aromatic low-carb cauliflower couscous and a mint yoghurt sauce - the perfect vegetarian low-carb dinner.
    Check out this recipe ...
    NET carbs = 11 g
    A plate of baked eggplant with sour cream and with cauliflower couscous
    Fried Eggplant Parmesan Bites
    Low-carb eggplant parmesan bites are perfect as a snack, appetiser or even a full meal depending on how many you choose to serve. Choose your favourite cheese to top them.
    Check out this recipe ...
    NET carbs = 2.6 g
    A plate of baked eggplant with melted parmesan
    Cheesy Baked Keto Stuffed Mushrooms Recipe
    Cheesy baked keto stuffed mushrooms topped with halloumi cheese and fresh basil are the perfect low-carb and keto appetizer, snack, or meal. Can be cooked in the oven, on the BBQ, or in an air fryer.
    Check out this recipe ...
    NET carbs = 1.2 g
    Stuffed mushrooms put on an antique white plate with fresh basil
    How To Cook Spaghetti Squash (Baked,Slow-cooker, Microwave)
    My little how to cook spaghetti squash video will show you once and for all how easy it is to make, and how amazing strands of spaghetti squash are made, as if by magic!
    Check out this recipe ...
    NET carbs = 8 g
    Spaghetti squash being lifted from the serving bowl with a fork
    Keto Cheesy Baked Asparagus Recipe
    Your whole family will love this keto cheesy baked asparagus. This asparagus is perfect if you are looking for a tasty low-carb side.
    Check out this recipe ...
    NET carbs = 3.4 g
    A plate of food with baked asparagus
    Keto zucchini fritters recipe (zucchini pancakes)
    You only need 4 simple healthy ingredients and 15 minutes to make these delicious keto zucchini fritters (zucchini pancakes). Serve with mayonnaise, sour cream, or avocado dressing.
    Check out this recipe ...
    NET carbs = 4 g
    keto zucchini fritters stacked on a white plate

    Low-carb pescatarian recipes

    Low-Carb Salmon Patties Recipe (dairy free)
    A quick and easy meal ready in under 20 minutes. Paleo low-carb salmon patties served with a lime avocado dressing.
    Check out this recipe ...
    NET carbs = 3.2 g
    salmon patties with lime avocado dressing served in a white bowl with baby spinach
    Smoked Salmon and Cream Cheese Roulade (Keto Friendly)
    Utterly delicious high protein keto smoked salmon and cream cheese roulade. Serve cold with a large salad at holiday barbecues or sliced as a small appetizer.
    Check out this recipe ...
    NET carbs = 2.4 g
    rolled smoked salmon roulade sliced with lemons
    Keto Smoked Salmon Quiche (blender recipe)
    Fast and healthy gluten-free keto smoked salmon quiche recipe, made in the blender then baked in the oven in under 40 minutes.
    Check out this recipe ...
    NET carbs = 2.4 g
    sliced keto smoked salmon quiche with a white plate
    Stuffed Avocado Recipes (3 ways)
    This is recipe heaven for those who don’t like to cook. Healthy easy avocado boats filled with tuna mayo, prawn cocktail or a baked egg with bacon bits. Keto, Paleo low-carb heaven.  
    Check out this recipe ...
    NET carbs = 2 g
    Avocado Boats served 3 ways on a plate

    High-protein low-carb vegetarian FAQ

    Which vegetable has the highest protein?

    Most vegetables are low protein (compared to meat protein) but one of the highest is kale, spinach, and Brussels sprouts. All have around 2g - 3g protein per 100g and are very low carb.

    How do vegetarians get enough protein on a keto diet?

    It can be difficult to formulate a well-planned vegetarian meal plan that provides all the essential amino acids that is also low in carbs. But if your health, ethics, beliefs, morals, and ideals will allow you to eat fish and eggs, it is much easier to achieve.

    Is nut butter high protein?

    Yes, peanut butter is low-carb, high fat, and moderate protein. Just 1 tablespoon of natural peanut butter will give you 4g protein, 2 g net carbs, 7.9 g fat, and 94 calories.

    Are protein powders keto?

    Yes, you can buy keto protein powder which has all the essential amino acids but is still low in grams of net carbs. Most protein powders are processed so always check the nutrition label.

    Vegetarian protein charts

    You can see the full vegetarian carb charts and protein chart with net grams of carbs and grams of protein per serving.

    carb charts and protein charts for vegetarian foods
    mockups of the low-carb vegetarian cookbook
    carb charts and protein charts for vegetarian foods
    carb charts and protein charts for vegetarian foods

    More ... The Best Low-Carb Keto Articles, Carb Charts and Protein Charts

    • Protein-Sparing Modified Fast PSMF (Calculator + Meal Plan + 97 Foods)
    • Keto Glossary And Keto Abbreviations
    • High Protein Vegetables and Fruit (Protein Charts)
    • Best High-Protein Dairy (Protein And Carb Charts)
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    mockups of low-carb meal plans and templates
    Libby Jenkinson in her garden

    I'm Libby Jenkinson MPS. A registered pharmacist, Health Coach, Cert.Adv Nutrition, mother of 3 and founder of Ditch The Carbs and Low-Carb Practitioners.

    Learn more about me →

    low-carb and keto cookbooks

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    1. An Actual Vegetarian

      March 17, 2021 at 9:00 am

      Pescatarian and Vegetarian are not the same thing! I’ve been eating veg (almost exclusively vegan) for nearly 30 years. It dismays me that people are still asking me if I eat fish, chicken, or ... get this... mutton! Seriously? No- it means I don’t eat animals, no matter how they move across the earth or atmosphere. It’s pretty simple. This article needs help.

      Reply
      • Libby Jenkinson, MPS

        March 17, 2021 at 11:33 am

        The article begins with "for vegetarians or pescatarians". I clearly distinguish the two. I also discuss "If you’re a pescetarian, then you can enjoy the many benefits of fish!". I agree. Vegetarians and pescatarians are different but can be classified together when it is a general article discussing the good options for lower carb protein sources. Then it's up to the reader to decide what is applicable to them.

        Reply
    2. Pescatarian

      April 25, 2020 at 1:59 am

      Seriously people! If your diet allows fish, eat the fish. If your diet doesn’t allow fish, don’t eat the fish. It’s not that hard!

      Reply
      • Libby www.ditchthecarbs.com

        April 27, 2020 at 2:36 pm

        Spot on!

        Reply
    3. Mark

      February 02, 2020 at 12:12 am

      Can I use the graphic (top sources of low carb protein for vegetarians) for a slide presentation I am giving? Thanks, Mark

      Reply
      • Libby www.ditchthecarbs.com

        February 03, 2020 at 3:35 pm

        Absolutely, thank you for checking with me for permission. Please remember to cite my website as the source. Good luck with your presentation Mark, Libby.

        Reply
    4. K

      October 30, 2019 at 4:17 pm

      Could you please do a similar comparison for grains and healthy breakfast options like oats, broken wheat, 12 grain cereal etc.
      Your infographic is awesome and it's helpful to have everything on a chart for easy reference. Thank you

      Reply
      • Libby www.ditchthecarbs.com

        November 04, 2019 at 12:41 pm

        We don't eat grains, you may wish to read this post.

        Reply
    5. Kadie

      September 04, 2019 at 12:34 am

      If you eat fish you are not a vegetarian

      Reply
      • Libby www.ditchthecarbs.com

        September 04, 2019 at 11:53 am

        There are many variations of vegetarians. Many vegetarians eat fish (pescatarian) and eggs (ovo-vegetarian).

        Reply
    6. Lou

      April 28, 2019 at 2:05 am

      Late to the discussion here but as a life long vegetarian I do not eat flesh of any kind including fish, I eat dairy and eggs so I am not vegan - I am a strict vegetarian. SMH People just don't get it, some will tell me 'I'm a vegetarian, I eat only chicken' What is a chicken if not meat?

      Reply
      • Me Myself

        May 03, 2019 at 5:12 am

        I agree Lou ! This is an article entitled "10 low carb protein sources for VEGETARIANS" not Pescatarians! Pescatarians are NOT vegetarians ! Whoever wrote this article needs an education on THAT and a few pother dietary facts !

        Reply
      • Emily Carr

        June 20, 2019 at 4:37 am

        I've been trying to eat low-carb as a vegetarian, but I recently found out that I'm allergic to eggs. I've felt a lot better since cutting them out, but now I'm struggling to stay low-carb and still get enough protein! I've tried organic protein shakes, nuts and nut butters, veggies with high protein content - I'm still coming short every day (or exceeding my carb limits to push for protein).

        Has anyone else run into this?

        Reply
    7. nagendra

      February 20, 2019 at 6:48 pm

      Great information about high protein vegetarian foods that are really healthy too. Thank you so much.

      Reply
    8. Kim

      June 01, 2018 at 7:14 am

      Made this last night and loved it! Except for.... the mint. It was weird and didn't "go" with the dish, but I wanted to make the recipe as shown plus peoples raved about the mint. But the mint was a hard nope. Next time I think I will use a mixture of spinach, broccoli, jalapeno and mushroom. I'm a veg and my boyfriend is Atkins and we both loved it (except for the mint, lol) You can make this what you want, oh and slivered almonds would be great!

      Reply
    9. Steven E Wolfe

      February 12, 2018 at 9:56 am

      I could be completely wrong here, but all my schooling and growing up and told me that fish is not vegetarian. Pescatarians can eat fish, but not Vegetarians. Just saying.

      Reply
      • Ec

        April 03, 2018 at 11:59 am

        You're correct.

        The inclusion of fish in this list for vegetarians leads me to mistrust everything. If you don't understand the term vegetarian, do you know anything about nutrition?

        Reply
      • Amy

        April 04, 2018 at 7:47 am

        Absolutely. In recipes etc, vegetarian and pescatarian should not be in the same category.

        Reply
    10. Damon Williams

      November 28, 2017 at 11:18 am

      I need to try chia seeds I see them everywhere! Also I recommend paneer as a source of keto protein (great for indian take aways nights). Keep it up 🙂

      Reply
      • Libby www.ditchthecarbs.com

        November 28, 2017 at 2:32 pm

        Oooh, I love paneer, fried. Yummy.

        Reply
    11. Ann L

      October 03, 2017 at 10:16 am

      I am currently trying to help a diabetic friend who is also a vegetarian, thankyou so much for all the info, I have passed it on and will keep doing so. It is much harder to live LCHF for vegetarians but he is persevering and I admire his tenacity !

      Reply
      • Lisa Rudd

        April 01, 2022 at 10:23 pm

        Hi Ann
        In regards to your friends diabetes, may I recommend two must-read books that will be of great benefit:
        The Sugar Solution by Sari Harrar
        And,
        The Obesity Code by Dr Jason Fung.
        I’ve read both and found them incredibly educational and helpful on causes, control and cure of type II diabetes.

        Reply
        • Libby Jenkinson

          April 06, 2022 at 1:49 pm

          I love these ebooks, in addition, The Diabetes Solution, by Dr Bernstein who is an absolute champion for Type 1 diabetics. All of these books can be seen in my Amazon book store.

          Reply
    12. Clair

      September 26, 2017 at 8:53 pm

      Thank you so much for this article. I have successfully followed this way of living for 18 months as a vegetarian and I love it but I have problems with vitamin B levels. Now I can work harder on making better choices

      Reply
      • Libby www.ditchthecarbs.com

        September 27, 2017 at 1:47 pm

        Yes Vitamin B, especially B12 can be a problem. I'm glad to hear this list will help you make informed choices.

        Reply

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