Contents

10 Keto Recipes That Are Full of Fat (and That’s a Good Thing)

First it was gluten-free, then it was Paleo, and now it’s all about that keto life. Haven’t heard of it yet? We’re still getting our feet wet when it comes to this trendy way of eating, so we asked Mark Sisson, keto and health expert behind Mark’s Daily Apple, bestselling author of The Primal Blueprint, and founder of Primal Kitchen, to be our featured foodie this week.He’s sharing 10 of his favorite keto recipes and why he thinks eating a million avocados per day a high-fat, low-carb diet is good for your health.

What Is Keto?

Let’s get straight to the point. “A ketogenic diet is under 10 percent energy (calories) from carbohydrates, 15-25 percent from protein, and the rest from fat,” says Sisson. So yeah, that means we can eat about 75 percent avocados, right?

We know what you’re thinking: another low-carb diet? But Sisson breaks down the science so it makes sense: When we decrease our carb intake, the way we process fat changes. For fats to turn into energy (you know, so our bodies can function), they need to bind with a compound called oxaloacetate that comes from carbs. When we aren’t eating any carbs, we don’t have enough of that compound to pair with fat. So what do our bodies do to prevent us from accumulating fat? The liver converts the “extra” fatty acids to ketones—an alternative fuel source that can be used by the muscles and the brain. This is ketosis. And why the keto diet is all the rage, because eating fat can help burn fat.

Sisson shares a few more benefits of the keto diet:

  • Can’t remember where you parked your car in the grocery store lot? Keto diets are believed to improve cognitive function for anyone having difficulty with memory loss.
  • Avid runner or cyclist? Eating a keto-friendly diet may improve energy efficiency and increase the amount of fat athletes can burn before dipping into glycogen stores, which helps them perform optimally.
  • Trying to lose a couple pounds before the wedding/reunion/pool party? Research says following a ketogenic diet helps with weight loss.

But it ain’t easy in the beginning (the one thing it has in common with all other diets). “Most people experience the ‘keto flu’ or ‘low-carb flu’ for the first week or two of a ketogenic diet,” Sisson says. He confirms most people complain about lower energy levels, headaches, and poor mental and physical performance in the first week or two, but eventually, that fog will lift.

If you’re ready to start experimenting, try Sisson’s ten favorite keto recipes, from his signature Big-Ass Keto Salad and beef kebabs to bison chili and fat bombs. We’re all jumping on the keto bandwagon because these look to die for.

1. Mark’s Big-Ass Keto Salad

With a whole avocado, a generous chunk of cheese, and a hefty dose of avocado oil-based Primal Kitchen caesar dressing, Sisson calls this his fat-bomb salad. And that’s a good thing.

2. Butter Lettuce-Wrapped Shrimp Tacos

Skip taco night at your local Mexican restaurant and bring it to your own kitchen in a much healthier way… with these cute, little butter lettuce wraps. Shrimp gets topped off with avocado, Primal Kitchen mayo, and cabbage, then wrapped in butter lettuce. You’re for sure going to consider this keto recipe a new weeknight go-to.

3. Smoked Salmon and Avocado Caesar Salad

Even though bagels aren’t a highlight of the keto diet, you can still eat lox. This smoked salmon and avocado salad is proof you don’t need a ton of fixins to enjoy a tasty, filling meal. Top it off with Primal Kitchen caesar dressing, and you need only crispy romaine lettuce and hearty kale to complete it.

4. Bison Chili

Warning: This recipe is not for the faint of heart. If the thought of offal (that’s the heart, liver, and other organs) scares you, we say take a culinary adventure and try it. You won’t be able to tell it’s not ground beef, because this warm chili tastes just like the one Mom used to make.

5. Keto “Potato” Salad

​Here’s the kicker: This salad has no potatoes! Instead, the low-carb, keto, Paleo salad has a secret ingredient that we know you’ve used before: cauliflower. With a keto-friendly mayo, hard-boiled eggs to give it some power, and parsley and pickles for extra flavor, the dish proves a potato-less salad can still taste, well, potato-y.

6. Lime and Basil Beef Kebabs

Have you ever loved the smell of a marinade so much you’re tempted to drink it? (Oh, just us?) This lime and basil marinade will have you at least dipping your finger in for a taste because it smells so good. After marinating the beef, layer skewers with chunks of bell peppers and onion. It’ll be the best thing to hit your grill in years.

7. Adaptogenic Keto Fat Bombs

Fat bombs might not sound like your typical healthy treat, but these prove otherwise. With almond butter, coconut oil, coconut flour, cacao powder, collagen, and chaga mushrooms, they’re basically nutritional magic. Even though they look like dessert, we think eating them as a sweet breakfast option would work too.

8. Freezer Fudge

Betcha didn’t think there would be fudge on a keto diet. Coconut oil, cocoa powder, almond butter, and a touch of stevia and sea salt all happen to be keto friendly, but these bites are also a crowd-pleaser, so you can make them for the next party. Did we mention they’re ready in 20 minutes?

9. Primal Keto Ice Cream

According to Sisson, this is the keto ice cream you’ve been waiting for. It’s creamy, rich, and luscious, and made with just five ingredients. And guess what? There’s no dairy, no added sugar or artificial sweeteners, and no additives. Here’s his secret: high-fat coconut milk, macadamia butter, pure vanilla extract, and Primal Kitchen Collagen Fuel.

10. Pesto Keto Cauliflower Pizza

The next time you’re having a pizza party, make it a keto one. Combine cauliflower, egg, coconut flour, and herbs to make a crust that tastes like the real thing. Top it off with a homemade avocado oil pesto, veggies, and cheese (yes, cheese!), and your friends will be asking where you ordered it. It’s THAT good.

Want more keto recipes? Check out the new Primal Kitchen Cookbookand be on the lookout for Sisson’s upcoming book, The Keto Reset Diet, which will be available October 2017.

Want More?
Keto Snacks: 9 Low-Carb Snacks to Buy From Amazon
What Is the Keto Flu?
Keto Lunch Recipes That Will Help You Stick to Your Goals
How Many Carbs Can You Have on the Keto Diet?
Keto Dinner Recipes You Can Make in 30 Minutes or Less

This post may contain affiliate links. Please read my disclosure.

27 delicious vegan keto recipes for you to try for breakfast, lunch, and dinner PLUS snacks, condiments, and even dessert! Vegan, keto, gluten-free.

Happy 2019, friends!

I still can’t believe how fast 2018 went! Did you make any resolutions or intentions (like we did) for 2019?

Our 2019 Intentions:

  • Stick to a daily schedule (We tend to get distracted easily)
  • Exercise for at least 30 minutes 3X a week
  • Worry less about things that I can’t control (Super hard for me)
  • Go to bed earlier (So we will wake up earlier and stick to intention #1)
  • Be more positive
  • Try more things that scare us (this is mostly for me, Travis is pretty fearless)

I’m so thrilled to see how many people have pledged to try Veganuary this year as one of their New Year resolutions! I read that they had the most people sign up EVER– that’s such a huge and wonderful step!

I’ve also heard some of my vegan friends say that they’re going to give a keto lifestyle a try to help them lose weight. Personally, Travis and I don’t follow a vegan keto diet, we just live a very simple and easy vegan lifestyle and eat whatever we want (within reason). However, I wanted to put together a list of vegan keto recipes to help anyone thinking about trying a keto diet this year.

Want more easy vegan recipes? Join our vegan Facebook community below!

What is a Keto Diet?

A keto diet consists of high-fat foods + low-carb foods + modest amounts of protein. When a person follows a keto diet, their goal is to reach ketosis so their body will burn fat instead of glucose. To do this, people will consume foods that are high in fat which is why they turn to high-fat animal products like butter, meat, and dairy.

Can You Do A Keto Diet If You Are Vegan?

Good news! Yes, vegans and plant-based people can absolutely follow a vegan keto diet. It might take a little planning (because it can be more restrictive) but it can definitely be done. Check out the guidelines below…

Vegan Keto Diet Basics

  • Consume NO animal products.
  • Increase intake of high-fat vegan products like nuts, seeds, avocados, full-fat coconut milk, nut butter, vegan butter, cashew cheese, olive oil, coconut oil.
  • Increase intake of leafy greens and low-carb vegetables.
  • Limit intake of carbs, only 35 grams per day (Beans, whole grains, rice, pasta).
  • Consume only plant-based proteins like tofu and tempeh.
  • Limit intake of sugar (natural ((berries are ok in moderation)) and processed).
  • Avoid processed foods (frozen meals, prepared foods, sauces, condiments).

How Do You Go Vegan On Keto?

If you’re following a keto diet and want to transition to a plant based keto lifestyle then the first thing you will need to do is cut out all animal products. Once you’ve done that it will be a simple matter of following the food basics above of what you should and shouldn’t eat.

Want to see a vegan keto before and after video? Check this out.

Is Keto Better Than Vegan?

My opinion is biased because I’m vegan but I don’t think an animal-based keto diet is better than a vegan diet. Diets don’t work the same for everyone so it really depends on what your end goal is. There is no right answer to this question, try it and do what works for you.

Can You Be Vegan And Low Carb?

Absolutely, I have a whole list of low-carb vegan recipes for you to try!

One way that I like to fill myself up without eating carbs is by drinking a green keto smoothie. If you’re looking for a low-carb (and no sugar!) vegan keto protein powder to try– I love this one and use it in all of my smoothies!

Can Vegans Eat Low Carb?

Vegans can definitely eat a low carb diet, here’s a list of low-carb vegetables that vegans can enjoy in abundance…

  • Artichokes
  • Asparagus
  • Bell Peppers
  • Broccoli
  • Baby bok choy
  • Cauliflower
  • Cabbage
  • Celery
  • Collard Greens
  • Cucumbers
  • Eggplant
  • Edamame
  • Fennel
  • Mushrooms
  • Okra
  • Onions
  • Radishes
  • Swiss Chard
  • Turnips
  • Zucchini

Is Vegetarian Keto Possible?

Sure! If a vegan diet seems too restrictive to you then a vegetarian keto diet might work better for you. The only difference would be that you can still eat eggs and dairy on a vegetarian keto diet.

25 Vegan Keto Recipes You Have to Try!

Now that we’ve covered the basics of what a vegan keto diet consists of let’s get into the recipes! I’ve collected a list of recipes from my most trusted vegan bloggers (their recipes always turn out amazing!) that you can eat for breakfast, lunch, dinner, snacks, and even a keto dessert!

Vegan Keto Breakfast Recipes

The following vegan keto breakfast recipes are all low carb, vegan, and delicious!

1 – Curried Tofu Scramble (don’t serve w/roasted potatoes), recipe here.

2 – Berry Cauliflower and Greens Smoothie Bowl (No Bananas!), recipe here.

Photo Credit: The Conscious Dietitian

3 – Low-Carb Maple Oatmeal (No oats!), recipe here.

Photo Credit: My PCOS Kitchen

Vegan Keto Snack Recipes

Each of the following vegan keto snack recipes are super tasty, plant-based, and the crackers would be delicious dipped in the guacamole!

4 – Low-Carb Keto Crackers, recipe here.

Photo Credit: The Conscious Dietitian

5 – Best Ever Guacamole, recipe here.

Photo Credit: Downshiftology

6 – Best Keto Low-Carb Crackers, recipe here.

Photo Credit: Low Carb Yum

Vegan Keto Lunch Recipes

Each of the following vegan keto lunch recipes are delicious on their own but consider adding baked tofu or tempeh for a super filling protein boost! You could serve these meals for dinner too!

7 – Avocado Tomato Arugula Salad, recipe here.

8 – Triple Green Kale Salad, recipe here.

Photo Credit: I Heart Umami

9 – Tomato Mushroom Spaghetti Squash, recipe here.

Photo Credit: What a Girl Eats

10 – Asian Ginger Slaw, recipe here.

11 – Easy Broccoli Fried Rice, recipe here.

Photo Credit: I Heart Umami

Vegan Keto Dinner Recipes

All of these vegan keto dinner recipes are low-carb but filling, delicious, and perfect for a healthy supper! Make sure you check out the keto side dishes (after this section) to pair with these main courses.

12 – Spicy Thai Curry Cauliflower Soup, recipe here.

13 – Roasted Cauliflower Tofu Tacos (with low-carb vegan wraps), recipe here.

**This is a high protein vegan keto recipe!

14 – Instant Pot Whole Roasted Indian Masala Cauliflower, recipe here.

Photo Credit: The Belly Rules the Mind

15 – Low-Carb Cauliflower Fried Rice, recipe here.

16 – Zucchini Noodles with Tomatoes and Hemp Pesto, recipe here.

Photo Credit: The Conscious Dietition

Vegan Keto Side Dishes

Pair these keto side dishes with any of the main course options listed above for a super delicious dinner! For a lighter meal, you could serve any of these side dishes with baked tofu or tempeh.

17 – Zucchini Tomato Pesto Bake, recipe here.

18 – Lemon Garlic Roasted Asparagus, recipe here.

19 – Low-Carb Roasted Garlic Rosemary Radishes, recipe here.

20 – Mashed Cauliflower with Garlic & Herbs, recipe here.

Photo Credit: Downshiftology

21 – Low-Carb Lemon Roasted Cabbage, recipe here.

Photo Credit: Kalyn’s Kitchen

Vegan Keto Crockpot

22 – Slow Cooker Balsamic Glazed Mushrooms, recipe here.

Photo Credit: Vegan in the Freezer

Vegan Keto Condiments

While most condiments (ketchup, jam, jelly, BBQ sauce, maple syrup), should be limited on a vegan keto diet meal plan you can still enjoy certain condiments! You can have hot sauce, soy sauce, yellow mustard, vinaigrette, vegan mayo, and vegan butter.

23 – Vegan Garlic Aioli, recipe here.

24 – Vegan Ranch Dressing, recipe here.

**Some people avoid using cashews in their keto dressings because they’re a bit higher in carbs than other nuts but they can still be enjoyed in moderation.

Photo Credit: Nora Cooks

25 – Dairy-Free Basil Pesto, recipe here.

Photo Credit: The Organic Kitchen

Vegan Keto Dessert Recipes

While sugar should be avoided on the keto diet, you might want to splurge once in a while and these are healthy keto dessert recipes!

26 – Mexican Spiced Keto Chocolate, recipe here.

Photo Credit: A Clean Bake

27 – Chocolate Almond Avocado Pudding, recipe here.

Photo Credit: Simply So Healthy

I hope you find this list of plant based keto recipes for breakfast, lunch, and dinner to be helpful! If you find yourself needing more recipes to try, check out this vegan keto cookbook, it has awesome reviews and is highly rated!

Daily Vegan Keto Diet Meal Plan

In case you are feeling overwhelmed after looking at all these delicious plant based keto recipes and you don’t know where to start or what to make, I thought it would be helpful to share my ideal daily vegan keto diet meal plan with you. If I were following this diet then this is exactly what I would make for a few day’s worth of meals. The portions are enough for a few days so you only have to cook once!

If you don’t see any recipes on this list that strike your fancy, check this list of low-carb vegan recipes for more inspiration!

Daily Vegan Keto Diet Meal Plan

This is what I would eat in a day on a vegan keto diet. 5 from 8 votes Pin Course: Breakfast, Dinner, Lunch, Snack Cuisine: American Author: Stacey Eckert

Ingredients

  • Breakfast – Tofu Scramble with Vegetables
  • Snack – Low-Carb Keto Crackers
  • Lunch – Avocado Tomato Arugula Salad
  • Dinner – Spicy Thai Curry Cauliflower Soup

Instructions

  • Breakfast – When you make the tofu scramble, divide it into four portions so you can prep breakfast for a few days! Make sure to fill it out with lots of vegetables. I prefer mushrooms, bell peppers, onions, spinach, edamame, and bok choy!
  • Snack – If you find yourself craving a snack, guacamole would go perfectly with the low carb keto crackers. Sprinkle some hemp seeds on top of the guac for an extra boost!
  • Lunch – The avocado tomato arugula salad is delicious by itself but baked tempeh would be a delicious filling add-on if you need a protein boost!
  • Dinner – This soup is delicious by itself but if you’d like to pair it with a vegetable side dish, I highly recommend the garlic roasted bok choy.

Tried this recipe?Mention @Stacey_Homemaker or tag #StaceyHomemaker! I’d love to see your delicious creation!

Please let me know if you try any of these recipes, I’d love to know what you thought! You can FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious vegan recipes!

Which keto recipe are you going to try first? Please let me know in a comment!

9 Vegan Recipes for Anyone Thinking About Trying the Keto Diet

From restaurant menus to new products on store shelves, ketogenic foods are all the rage right now. The keto diet focuses on high-fat, low-carb foods that are low in sugar with a moderate amount of protein. And if you’re interested in giving this diet a try, you may be wondering what plant-based foods are keto-friendly and if it’s possible to be vegan on a keto diet.

While there are certainly vegan items that should be avoided or limited—like starchy root vegetables, beans, and berries—there are tons of healthful, satisfying vegan foods, from leafy greens and cauliflower to almond butter and tofu, that you can eat when trying a keto diet!

We’ve scoured the web and some of our favorite food bloggers to find you the very best keto-friendly vegan recipes. Give these a try:

1. Crispy Tofu & Cauliflower Rice Stir-Fry

Opt for almond butter! Recipe here.

2. Seitan Negimaki

Whoa.

3. Tofu in Purgatory

This vegan take on shakshuka is sure to impress.

4. Zucchini Noodles With Avocado Sauce

Wow, this recipe looks healthy and satisfying.

5. Coconut Bacon

Sprinkle this stuff on everything!

6. Vegan Thai Soup

Simple but packed with flavor. Recipe here.

7. Green Curry Kale & Crispy Coconut Tempeh

Get the recipe.

8. Cauliflower Fried Rice

YUM!! Recipe here.

9. 8-Ingredient Zucchini Lasagna

This recipe is the perfect low-carb dinner!

Remember, plant-based diets are clinically proven to be one of the best ways to lose weight and safeguard against obesity. While the keto diet may be fine to try for a short period of time, it’s not recommended long term.

Additionally, scientific evidence that a nutritious plant-based diet is beneficial for your health continues to mount; countless studies show that vegans have lower rates of heart disease and diabetes and may even live longer!

And a vegan diet is a win-win situation: You get to live a longer, healthier life while letting farmed animals live their lives. To learn how you can adopt a healthy vegan diet, .

K

Are you vegan and looking to try the Keto Diet? Or maybe you are already on the keto diet and are looking to incorporate more plant based foods into your diet. Here are 50 of the best vegan Keto Recipes for all of your dietary needs!

Keto Diet for Vegans

You may think of vegan and keto diets as polar opposites. A Keto Diet consists of lots of fatty foods derived from animals such as cheese, beef, cream, and pork. On the other hand, vegan diets consist of lots of high carb foods such as whole grains, fruits, and vegetables.

However, it is possible to be vegan AND keto believe it or not! There are actually many plant-based foods that are high in healthy fats and low in carbs, like nuts, seeds, oil, avocado, and more. Not to mention, most vegetables are relatively low in carbohydrates!

If you are considering trying out the Keto Diet as a vegan or vice versa, this Vegan Keto Diet Guide courtesy of Healthline is a great place to start, and even gives a vegan keto meal plan! After you check out that helpful article, it’s time to start making some recipes! These 50 low carb vegan recipes are some of my favorites! Take a look!

1) Nut-Free Keto Cereal

Photo & Recipe courtesy of Real Balanced

You can enjoy a bowl of this keto cereal with some almond milk for a delicious and filling vegan breakfast or snack!

Find The Recipe Here

2) Powdered Donut Hole Fat Bombs

Photo & Recipe Courtesy of Real Balanced

Bring back those childhood memories with these nostalgic powdered donut hole fat bombs!

Find The Recipe Here

3) Keto Green Smoothie

I love waking up and enjoying a big ol’ green smoothie!

Find The Recipe Here

4) No Bake Chocolate Chip Almond Butter Fat Bomb Bars

When you are craving something sweet, but don’t want to go out of ketosis, you can make these chocolate chip almond butter fat bomb bars in no time!

Find The Recipe Here

5) Keto Thin Mints

When Girl Scout cookie season comes rolling around, you won’t have to miss out! These keto thin mints are low in carbs and are even vegan!

Find The Recipe Here

6) Low-Carb Berry Cream Popsicles

On those hot and humid days, you will be glad you made these cold and refreshing low-carb popsicles!

Find The Recipe Here

7) Blueberry Bliss Fat Bombs

These fruity fat bombs are fresh, flavorful, and oh so sweet!

Find The Recipe Here

8) 1-Minute Low-FODMAP Pesto

I like to put this Low FODMAP pesto on everything! From cauliflower rice, to low carb pasta, or even simply as a dip for some fresh veggies!

Find The Recipe Here

9) Lemon Bar Fat Bombs

Lemon bars are great, but these vegan fat bombs are even better because they are so easy to make and are much healthier!

Find The Recipe Here

10) Cilantro Lime Cauliflower Rice

If you like Chipotle’s cilantro lime rice, this cauliflower rice is the next best thing!

Find The Recipe Here

11) PBJ Fat Bombs

Do you ever crave a classic PBJ sandwich? These little bites have the same flavor, but in fat bomb form!

Find The Recipe Here

12) Homemade Coconut Almond Yogurt

Photo & Recipe courtesy of Go Dairy Free

Yogurt makes a great breakfast, snack, or treat! This yogurt is made with dairy-free milk, making it completely vegan!

Find The Recipe Here

13) Strawberries & Cream Fat Bombs

Find The Recipe Here

14) Keto Golden Smoothie

The name of this recipe says it all! You will feel “golden” after drinking this low-carb smoothie!

Find The Recipe Here

15) Key Lime Pie Fat Bombs

Why eat a slice of key lime pie when you could just eat one of these AMAZING fat bombs??

Find The Recipe Here

16) Vegan Portobello Steaks with Avocado Salsa

Replace your steak dinner with this plant-based option!

Find The Recipe Here

17) Blueberry Breakfast Crumble

I know this is called a breakfast crumble, but it is so sweet and delicious that it practically tastes like dessert!

Find The Recipe Here

18) Vegan Keto Sushi Bowl

Photo & Recipe courtesy of Meat Free Keto

Sushi still tastes delicious, even if it is deconstructed and made low carb! This recipe is proof!

Find The Recipe Here

19) Fudge Fat Bombs

You can’t go wrong with these classic fudge fat bombs! One of these will satisfy your chocolate cravings in an instant!

Find The Recipe Here

20) Chocolate Fat Bomb Smoothie

If you like my fudge fat bombs, you will love this smoothie!

Find The Recipe Here

21) Keto Alfredo Zoodles

Photo & Recipe courtesy of Brit+Co

Get your cheese fix with this dairy free Alfredo doodle recipe!

Find The Recipe Here

22) Easy Vegan Keto Low Carb Coconut Whipped Cream

Photo & Recipe courtesy of Namely Marley

Cure your sweet tooth with a few berries and a big scoop of this keto and vegan whipped cream!

Find The Recipe Here

23) Spicy Peanut Tofu Lettuce Cups

Photo & Recipe courtesy of Ruled Me

This is one of my favorite keto vegan lunch ideas because it is so easy and flavorful!

Find The Recipe Here

24) Berry Breakfast Bowl

Photo & Recipe courtesy of Organic Authority

Click the link below for the recipe for this delicious berry breakfast bowl, along with some other recipes and tips for a vegan Keto Diet!

Find The Recipe Here

25) Low-Carb Asian Spiced Broccoli

Photo & Recipe courtesy of KetoDiet Blog

This low carb asian spiced broccoli is seriously SO addicting! But, you don’t have to feel guilty about eating it!

Find The Recipe Here

26) Quick Keto Eggless English Muffin

Photo & Recipe courtesy of Keto Diet App

We all have a bread craving every once in a while! This English muffin with a vegan recipe variation will have you satisfied in less than 3 minutes.

Find The Recipe Here

27) Low Carb Thin Mint Cheesecake

Photo & Recipe courtesy of Chocolate Covered Katie

Just use vegan cream cheese to make this low carb thin mint cheesecake completely vegan and keto!

Find The Recipe Here

28) Dark Chocolate Raspberry Bark

This is one of my favorite recipes to make around the holidays because it is super easy to make and is sure to please guests!

Find The Recipe Here

29) Low-Carb Roasted Cabbage with Lime and Sriracha

Photo & Recipe courtesy of Kalyn’s Kitchen

Veggies don’t have to be boring! This roasted cabbage is bursting with flavor!

Find The Recipe Here

30) Keto Cauliflower Hummus

Photo & Recipe courtesy of Fat for Weightloss

Hummus is a vegan staple. Luckily, cauliflower comes to the rescue to make this keto hummus recipe lower in carbs!

Find The Recipe Here

31) Champagne Margaritas

These are perfect for New Year’s Eve or your next ladies night!

Find The Recipe Here

32) Garlic & Herb Whole Roasted Cauliflower

Photo & Recipe courtesy of Evolving Table

Roasted cauliflower is one of the best vegan food recipes because it is so tasty and makes a great main dish! This recipe is my favorite!

Find The Recipe Here

33) Mexican Cauliflower Rice

Mexican Cauliflower Rice + burrito fixin’s = AMAZING Keto burrito bowl!

Find The Recipe Here

34) Vegan Keto Bread Rolls

You don’t have to miss out on bread with this recipe for keto bread rolls…plus, they are vegan!

Find The Recipe Here

35) Keto Avocado Fries

Photo & Recipe courtesy of Mindful Avocado

I’m DREAMING about biting into one of these crispy avocado fries!

Find The Recipe Here

36) Low Carb Vegan Ramen

I can’t believe that this ramen recipe is vegan AND keto!

Find The Recipe Here

37) Keto Bread Loaf

Photo & Recipe courtesy of Sweet As Honey

This keto bread is great for toast or sandwiches, and doesn’t contain any eggs!

Find The Recipe Here

38) Buffalo Cauliflower Bites

If you are looking for the best vegan recipes for your next party, you need to try out these buffalo cauliflower bites! They will be a hit!

Find The Recipe Here

39) Low Carb Stuffing

Stuffing doesn’t have to be made with bread! Try this low carb version, which is made with lots of veggies!

Find The Recipe Here

40) Golden Jicama Fries

Because everybody needs their fry fix!

Find The Recipe Here

41) Low Carb Cinnamon Roll Muffins

Photo & Recipe Courtesy of The Big Man’s World

You may not be able to have cinnamon rolls on a vegan Keto Diet, but these low carb cinnamon roll muffins are just as delicious!

Find The Recipe Here

42) Crispy Multiseed Keto Crackers

Photo & Recipe Courtesy of KetoDiet Blog

Enjoy these keto crackers with some salsa, guacamole, low carb hummus, or some nut butter for a low carb vegan snack!

Find The Recipe Here

43) Creamy Vegan Cauliflower Sauce

Photo & Recipe Courtesy of This Savory Vegan

This sauce is so versatile! It tastes great with almost anything!

Find The Recipe Here

44) Low Carb Granola Bars

Photo & Recipe Courtesy of Sweet As Honey

Some vegan diet recipes can be boring, but these low carb granola bars are super sweet and taste amazing!

Find The Recipe Here

45) Chocolate Bar Fat Bombs

When you need your candy bar fix, make these fat bombs!

Find The Recipe Here

46) Healthy Cauliflower Fried Rice

Photo & Recipe Courtesy of Sandhya’s Kitchen

No need for takeout when you can make this vegan and low carb cauliflower fried rice right at home!

Find The Recipe Here

47) Rich 3 Ingredient Chocolate Keto Fudge

Photo & Recipe Courtesy of Healy Eats Real

This ain’t your grandma’s fudge recipe, but it tastes pretty close to it!

Find The Recipe Here

48) Korma Curry Sauce

Photo & Recipe Courtesy of Wallflower Kitchen

Curry is one of the most popular vegan food recipes. This sauce will transform any curry into an amazing meal!

Find The Recipe Here

49) Vegan Keto Baked Pancakes

A big ol’ stack of pancakes is the perfect way to start your day! These keto pancakes are vegan as well!

Find The Recipe Here

50) Keto Edible Cookie Dough

Photo & Recipe courtesy of The Roasted Root

Edible cookie dough is my weakness! Good thing I can make this keto version, which is also vegan!

Find The Recipe Here

Low-carb foods for vegetarians and vegans

Vegetarians, pescatarians, and omnivores can all enjoy vegan sources of protein and fat, as well as other low-carb vegan options.

Vegan sources of protein and fat include:

  • tofu, with 100 grams (g) of salted and fermented tofu containing 8.92 grams of protein and 8 g of fat
  • tempeh, with 100 g containing 20.29 g of protein and 10.80 g of fat
  • seitan, with 100 g containing 19.05 g of protein and 2.38 g of fat
  • nuts, with 30 g of walnuts, for example, containing 5 g of protein and 20 g of fat
  • seeds, with 28.35 g of pumpkin seeds, for example, containing 5.26 g of protein and 5.50 g of fat

The nutritional contents for vegan burgers, hot dogs, and other meat substitutes depend on the product and brand. Check ingredients lists, and keep an eye out for grains and other sources of carbs.

The nutritional profiles of plant-based protein powders also vary by brand. The powders may contain pumpkin seed protein, hemp protein, chia seeds, flax seeds, or pea protein, for example.

Vegan sources of fats:

  • avocados, with one avocado, weighing 136 g without the skin or seed, containing 20.96 g of fat
  • coconut oil, with 1 tablespoon (tbsp) containing 13.47 g of fat
  • avocado oil, with 1 tbsp containing 14 g of fat
  • olive oil, with 1 tbsp containing 13.50 g of fat
  • coconut milk, with 100 milliliters containing 13.33 g of fat

The products below are also vegan sources of fat, and their nutritional contents vary by brand:

  • vegan butter
  • vegan yogurt
  • vegan kefir

Non-starchy vegetables are also important in a low-carb diet and include:

  • asparagus
  • artichokes
  • broccoli
  • kale
  • lettuce
  • spinach
  • other greens

Fruits that score low on the glycemic index, such as berries, grapefruits, and green apples, are part of most low-carb diet plans.

A 2-day low-carb meal plan for vegans

Day 1:

  • breakfast: green smoothie with plant-based protein powder
  • lunch: baked vegetables with olive oil
  • dinner: zucchini pasta with avocado pesto

Day 2:

  • breakfast: coconut milk strawberry smoothie
  • lunch: lettuce wrap with tempeh
  • dinner: portobello mushrooms with vegetables and avocados

Vegan low-carb snack ideas:

  • nuts
  • seeds
  • vegetable sticks with avocado dip, hummus, or nut butter
  • a green smoothie or juice
  • berries
  • kale chips
  • low-carb granola bars
  • vegan yogurt
  • vegan cheese

Vegan Keto: Why a Plant-Based Keto Diet Isn’t Good for You

  • More and more vegans are learning about the benefits of a high-fat diet, and lately there’s been a rise in vegan keto: all plant-based food, with lots of fat and almost no carbs.
  • Vegan keto is not a good long-term diet. It makes it almost impossible to get a balance of good fats, and it removes most of the protein sources that non-keto vegans can use to get complete protein.
  • If you want to do a plant-based keto diet, go vegetarian. You can make vegetarian keto work with a little planning. Read on to find out how.

The word is spreading about high-fat and keto diets, and as more people learn about the many benefits of eating more fat, new keto diet variations are starting to pop up. One of the latest ones is a vegan keto diet. It’s pretty self-explanatory: all plant-based food, with lots of fat and almost no carbs.

When it comes to performance, a keto vegan diet is a step above a low-fat vegan diet. That said, you’ll still run into a lot of the problems that come up when you cut out animal fat and protein. A vegan diet just isn’t good for you, no matter how you rearrange it. A keto vegetarian diet is better, and is probably doable with a little work, but it’s still going to be a challenge.

Here’s why a vegan keto diet isn’t good for you, and what you should watch out for if you decide to try plant-based keto.

A vegan keto diet makes it hard to get good fats

One of the biggest issues with vegan diets is that you don’t have access to the right fats, especially omega-3s. A lot of vegans talk about how you can get omega-3s from nuts and seeds. What they don’t realize is that those omega-3s are in the wrong form. Plants store omega-3s as ALA, a type of omega-3 that humans can’t really use. When you eat ALA, your body only uses about 6-8 percent of it.

When you hear about all the awesome benefits of omega-3s, you’re hearing about EPA and DHA, the omega-3s that come from animal sources like wild fish and grass-fed meat. Plant-based omega-3s don’t actually do much for you, and if you’re eating a vegan diet, you’re going to end up deficient in omega-3 fatty acids.

A vegan keto diet makes your fat intake even more problematic. Plants don’t have the right kind of omega-3s, and they’re high in omega-6s, the inflammatory counterpart of omega-3s.

Your body needs omega-6 fats to function. Omega-6 fats help with brain function, muscle growth, and hormone production. However, they also cause inflammation, which is why you don’t need a lot of them. Unfortunately, most Americans are getting way too many.

The average American has about a 12:1 omega-6 to omega-3 ratio. That’s way too many omega-6s. You want a ratio of 4:1, or even 2:1. The best way to get the right ratio is by eating plenty of wild fish and grass-fed meat and limiting things like nuts and plant oils, which are usually high in omega-6.

Related: How to Get the Right Ratio of Omega 3 vs. Omega 6 Fats

On a vegan keto diet, you want 70-80 percent of your calories to come from fat, and unless you’re only eating spoonfuls of coconut oil, you’re inevitably going to get too many omega-6s and not enough omega-3s.

A vegan keto diet makes it hard to get protein, too

The other challenge on a vegan keto diet is getting complete protein. Proteins are made up of amino acids, and a complete protein has all nine “essential” amino acids. They’re the ones that your body can’t make, meaning you have to get them from food.

Eating grains and legumes together — such as rice and beans or rice and lentils — is the standard way to get a complete protein on a vegan diet. There are also a few complete plant proteins, like quinoa and soy.

If you’re doing keto vegan, all of these sources are off the table because they’re too high in carbs. Even if you got all of your protein from relatively low-carb tofu and you’re okay dealing with the downsides of soy, you’ll still have trouble getting enough protein and enough veggies without going over your carb limit and falling out of ketosis. The most realistic option is to drink four or five vegan protein shakes a day, but at that point you’re not even really eating.

And because almost every system in your body uses proteins built from amino acids, an amino acid deficiency will cause all kinds of drops in your performance:

  • Depression. Tryptophan is an essential acid that your body uses to make serotonin, the brain chemical that regulates your mood. Tryptophan deficiency causes rapid-onset depression that reverses as soon as you reintroduce tryptophan to your diet.
  • Inflammation. You’re more susceptible to chronic inflammation, especially brain inflammation, when you don’t get enough amino acids.
  • Immunity. Your immune system relies on essential amino acids, too. You’re more susceptible to infection and disease if you don’t get enough complete protein.
  • Fertility. Female rats deficient in essential amino acids stop getting their period. Several essential amino acids are integral to sperm quality as well.
  • Aging hair and skin. Hair and skin both rely on proteins to stay strong. Amino acid deficiency causes limp, thin hair, and eventually hair loss. Your skin’s collagen and elastin production depend on amino acids from your diet as well.

Your body doesn’t run well without high-quality protein, and it’s hard enough to get enough protein on a normal vegan diet. A keto vegan diet makes things even harder, to the point where it’s not really realistic.

Vegetarian keto is better than vegan keto

If you don’t eat meat and you want to do plant-based keto, vegetarian is the way to go:

  • Eat lots of pastured eggs for protein, fat, and dense nutrition
  • Use grass-fed butter and fish oil for omega-3s
  • Drink Bulletproof Coffee for energy and calories
  • Drizzle Brain Octane Oil (supercharged MCT oil) on all your veggies

Eating high-quality meat and fish will still upgrade your performance, but with access to non-meat animal foods and a little planning, you can deal with the challenges of being vegetarian and feel pretty good.

Check out this guide to going Bulletproof for vegetarians for a complete list of supplements and foods to include in a keto vegetarian diet. Thanks for reading!

Read Next: The Keto Diet: A Complete Beginners’ Guide to Keto

Join over 1 million fans

Sign-up for the Bulletproof mailing list and receive the latest news and updates!

  • The Complete Vegan Keto Diet and Food List

    At first blush, vegans and ketogenic dieters don’t have a lot in common. One eats no meat; the other eats tons of it. One loads up on carbs; the other takes pains to avoid them. They seem to be on opposite ends of the eating spectrum.
    But what if you’re passionate about animal rights and still want to be lean and healthy, and you’ve found that your body just doesn’t do well on carbs? Is it possible to combine these approaches? Can a person go vegan as a keto dieter or keto as a vegan?
    The short answer is yes, but it’s not easy. Trying to align two disparate eating philosophies will force you to walk a fine line—particularly in a world of readily-available animal products and high-carb foods. It’s an impressive feat to pull off. And, potentially, great for both your health and the environment.

    So, if you’re interested in being vegan and keto, here’s how to do it.

    The Complete Vegan Keto Diet and Food List

    What Is A Vegan Keto Diet?

    First, let’s be clear about what these terms “vegan” and “keto” really mean.

    Vegans consume no animal products. Like vegetarians, they don’t eat meat, poultry, or fish, but they also avoid dairy, eggs, and other foods that contain even trace amounts of animal ingredients. Most vegans won’t eat gelatin (made from bones), casein (a milk protein), and fish oil supplements, or refined sugar (some brands of which use cow bones as a whitening agent).

    There are many benefits to a vegan diet, including some that affect health and longevity. The authors of a 2016 study found evidence that reducing animal-based foods (when they’re conventionally raised on factory farms, that is, not organic) may reduce the incidence of diabetes, obesity, cataracts, and heart disease. Other people go vegan for ethical reasons, believing animal consumption to be cruel and harmful to the environment.

    Now, what about those keto guys and gals?

    Ketogenic diets originated in the 1920s as a treatment for epilepsy, but they’ve since been credited for promoting a number of health benefits ranging from improved insulin sensitivity to everyday mental clarity, in addition to fast weight loss. Strict ketogenic—or “keto”—dieters limit carbohydrate intake to about 5% of their daily calories while keeping protein intake at around 20%. Fats, then, make up close to 75% of their calories. (For more details on setting up various ketogenic diets, see our guide HERE.)

    Restricting carbs and relying on dietary fat causes the liver to convert fat into molecules called ketones, which are used as fuel. When ketones show up above a certain threshold in your urine or in a breath test, you’re officially in what’s known as ketosis, and your body is running on ketones.

    One big reason people go keto is sustained energy. When you don’t eat copious amounts of carbs, levels of insulin—the hormone that controls blood sugar—remain much steadier than they do on the carbohydrate-based diet most people are used to. When your blood sugar is stable, you don’t have afternoon energy crashes that make you want to fall asleep at your desk. A study in the Annals of Internal Medicine showed that a ketogenic diet controlled blood sugar more effectively than a more standard, low-calorie diet that was high in carbs.

    Keto diets may also make it easier to burn extra fat off your waistline. Research from 2013 in the British Journal of Nutrition found that keto dieters lost more weight long-term than those who ate a low-fat diet.

    Of course, one of the big complaints about a keto diet is that—like a vegan approach—it’s very restrictive and can be hard to stick to. That’s why we like to make people aware of a slightly less rigid approach we call Mod Keto that offers much of the same benefits as a strict keto diet but is much easier to follow long-term. With Mod Keto, carbs are raised to about 20% of your total caloric intake, protein to 20–40%, and fat is reduced to 40–60%. While not technically ketogenic (your body will probably not produce appreciable ketones at these levels), the higher protein and carb allowance supports workouts and activity better while still stabilizing blood sugar and promoting fat burning.

    So we’ve got vegan and we’ve got keto… Put them together and you’ve got a plan that has you eating a higher-fat, lower-carb menu that is also devoid of animal products.

    It sounds simple enough in theory, but the two approaches can be contradictory. Low-carb, high-fat meat, fish, and poultry are staples for keto dieters, but they don’t work at all for vegans. Meanwhile, high-protein legumes and meat substitutes are go-to’s for vegans, but their carb content makes them verboten for keto adherents.

    How, then, does a person balance the two?

    The Vegan Keto Food List

    The goal for the vegan keto-dieter is to eat:

    • plenty of plant-based fats
    • some plant-based proteins
    • as few carbs possible

    Below are some foods that fit the vegan-keto bill nicely, courtesy of Liz MacDowell, N.C., founder of meatfreeketo.com. “This is basically every vegan keto-friendly whole food in your typical North American grocery store,” she says, “which can help take care of the what-can-you-eat-on-vegan-keto question.”

    Good protein sources are marked with a “p”, while foods that have a higher-carb content (and should, therefore, be eaten sparingly) are marked with an asterisk (*).

    Nuts

    • Almonds*
    • Brazil nuts
    • Hazelnuts/filberts
    • Macadamia nuts
    • Pecans
    • Peanuts*
    • Pine nuts*
    • Walnuts

    Seeds

    • Chia
    • Hemp
    • Pumpkin
    • Sunflower

    Nut & Seed Butters

    • Almond butter
    • Coconut butter/coconut manna (“meat” of the coconut)
    • Hazelnut butter
    • Macadamia nut butter
    • Peanut butter
    • Pecan butter
    • Sunflower seed butter
    • Tahini Walnut butter

    Other Whole-Food Fat Sources

        • Avocados
        • Coconuts
        • Olives

    Healthy Oils

        • Almond oil
        • Avocado oil
        • Cacao butter
        • Coconut oil
        • Flaxseed oil
        • Hazelnut oil
        • Macadamia nut oil
        • MCT oil
        • Olive oil

    Vegetables

        • Artichoke hearts
        • Arugula
        • Asparagus
        • Bell peppers
        • Beets*
        • Bok choy
        • Broccoli
        • Brussels sprouts*
        • Cabbage
        • Carrots*
        • Cauliflower
        • Celery
        • Celeriac*
        • Chard
        • Collards
        • Cucumbers
        • Daikon radish
        • Dandelion greens
        • Eggplant
        • Endive
        • Fennel
        • Fiddleheads
        • Garlic
        • Jicama*
        • Kale*
        • Kohlrabi
        • Lettuce (all types)
        • Mushrooms
        • Mustard greens
        • Okra
        • Onion
        • Radishes
        • Rhubarb
        • Rutabaga*
        • Shallots
        • Spinach
        • Squash—winter*
        • Squash—summer
        • Swiss chard
        • Turnips
        • Zucchini

    Fruits

        • Avocados
        • Blueberries*
        • Coconuts
        • Cranberries
        • Lemons
        • Limes
        • Olives
        • Raspberries
        • Strawberries
        • Tomatoes
        • Watermelon

    Sauces & Condiments

        • Chili sauce
        • Hot sauce
        • Hummus*
        • Mustard
        • Soy sauce/tamari
        • Salsa
        • Tomato sauce
        • Vinegar

    Vegan Keto Fridge Staples

    Vegan Keto Pantry Staples

        • Almond flour
        • Artichoke hearts
        • Baking powder
        • Baking soda
        • Coconut flour
        • Coconut milk (canned, full fat)
        • Cocoa or cacao powder
        • Dark chocolate (85% and up)
        • Glucomannan powder
        • Hearts of palm
        • Jackfruit (green, canned in brine)
        • Psyllium Husk
        • Nutritional yeast
        • Vanilla extract (most brands OK, but check for sugar)

    Other Vegan Keto Meal Staples

        • Herbs and spices
        • Edamame
        • Kelp noodles
        • Kelp flakes
        • Lupini beans*(p)
        • Shirataki noodles
        • Nori sheets
        • Roasted seaweed

    Foods You CAN’T EAT On A Vegan Keto Diet

    **Even though they’re not derived from animals and are high in fat, oils such as canola, corn, rapeseed, and margarine are highly processed and have a poor ratio of omega-3 to omega-6 fatty acids. They promote inflammation in the body. Because they have low smoke points, these oils are also terrible choices for cooking. High heat will turn the fats in the oil rancid, and make it even more unhealthy, causing damage to your heart, neurological problems, and other health woes. Always cook with saturated fats, such as those found in coconut and red palm oil.

    How Do I Limit Carbs on a Ketogenic Vegan Diet?

    In our sandwich-with-a-side-of-bread culture, cutting carbs down to the wire trips many people up. “Exact numbers vary person to person, but in general, strict keto dieters need to consume less than 50 grams of carbs a day,” says exercise physiologist Michael T. Nelson, Ph.D. (miketnelson.com). “Some people need to go as low as 30 grams.” The Mod Keto approach allows two to three times as many, but it’s still very low-carb compared to the diet of the average American. (For reference, one banana, one apple, or a single slice of bread would put you over your daily carb allowance on a strict keto diet.)

    Cutting out grains, rice, bread, and pasta will reduce your carb intake substantially, but you’ll also have to cut way on nearly all fruits (exceptions are in the food list above, though even those should be eaten sparingly). Starchy vegetables like potatoes and yams are out, too. And the sugary dressings and sauces you may be so accustomed to that you don’t even question them anymore… well, start questioning them.

    If you’re longing for carbs so badly that you feel your resolve to stay on the diet is breaking, it’s possible to trick your brain that you’re eating them by making approved foods look more like your starchy favorites. Cauliflower can be grated into “rice,” or boiled and mashed like potatoes. You can slice zucchini into noodles to (sort of) replicate pasta. See “Vegan Substitutions for the Keto Diet” below.
    But by and large, you’ll simply have to develop a taste for fattier foods and rely on them to supply energy in place of carbs. Avocados, coconut oil, and nuts are all filling, flavorful options that can also power your workouts.

    And speaking of working out, if you’re a gym rat or avid runner, prepare for your workouts to suck for a while until your body fully adapts to the diet. If you’re cutting out carbs for the first time, your body will need two weeks or more (and sometimes months) to fully support the demands of exercise with ketones. And if you’ve been relying on animal products, you may find it difficult to recover without the full array of amino acids that every serving of animal protein provides. You’ve chosen a hard road to travel, nutritionally, but don’t lose heart. Time and persistence will force your body to accommodate just about any regimen you subject it to, and there are plenty of people whose performance has thrived on unconventional diets.

    A 2012 study found that gymnasts on a strict ketogenic diet for only 30 days lost weight without losing strength. The researchers concluded that keto eating may actually prove advantageous to athletes in weight-class sports since it could allow them to keep their strength up when competing at lighter body weights.

    How Do I Get Enough Protein on the Ketogenic Vegan Diet?

    For anyone following any vegan diet, and athletes especially, the question always comes up: “How do you get enough protein?” Nelson recommends about 0.7g of protein per pound of your goal body weight as a baseline daily intake for active people—and most nutritionists recommend up to one gram per pound if you’re weight training. (Goal body weight means the amount you want to weigh—not the number that currently comes up on the scale. So, if you weigh 205 pounds but remember looking and feeling your best when you weighed 175, eat 0.7g of protein x 175, or about 120 grams daily.)

    Your main challenge will be to find plant-based protein sources to hit that number that isn’t also high in carbs.

    To get an idea of what that entails, consider that an average-sized person who eats about 2,000 calories a day will need 100–200g protein daily (on the lower end for strict keto dieters, and on the higher side for those going the Mod Keto route). A three-quarter cup serving of sunflower seeds nets you 25–30g protein, but also costs you 10g of carbs. Almonds have a similar protein-to-carb ratio at 30g to 15g per cup. The key is to accumulate enough protein from vegan sources without letting your carbs creep up too high.

    Your best bet for low-carb vegan protein may be hemp seeds, which provides 30g protein and 8g fiber (NOT counted as carbs) in a mere half cup. Seitan, which is made from wheat, is another good choice and offers about 18g protein and 2g carbs every three ounces. Tofu and tempeh rank high as well (tofu has an 8:1 ratio of protein to carbs; tempeh is about 6:1).

    If you’re willing to go the supplement route, hemp and other vegan-sourced protein powders such as rice and pea, which have about a 5:1 protein-to-carb ratio, are the best choices and may be indispensable for athletes and workout fiends.

    If you were doing a more conventional ketogenic diet previously and relying on animal foods, you may have only counted the protein in those foods toward your allotment for the day because they are complete sources. In other words, the protein in animal products contains all the essential amino acids that your body needs from food and in substantial amounts. This is a rare find in plant foods, and the reason that bodybuilders have historically kept track of the protein they eat from chicken, beef, and fish, but don’t consider the amount they take in from vegetables, grains, and nuts. The thing is, though, while they may be less bioavailable than animal foods, plant proteins are still usable by your body and still count toward your total—and if you’re going to forgo animal products entirely, you’ll need to get them in to support muscle, performance, and general health. Otherwise, you’ll be protein deficient.

    Vegans have long known that they can’t get all the amino acids they need from one source of plant protein, so they make an effort to eat a diverse selection of them and often combine foods in the same meal to get a complimentary assortment of aminos. You don’t need to do this at every meal—your body can hold on to the aminos from one food a few hours until you eat another food with aminos that complement them and form a complete protein. But don’t get in the habit of basing your meals around only tofu or only hemp. Eat as broad a menu as you can to ensure the richest nutritional intake you can. (See more reasons to limit tofu under the vegan substitutes list below.)

    Vegan Substitutes for the Keto Diet

    If you’re already a keto eater used to animal products, the list below will give you ideas on how to switch to zero-cruelty food options while keeping carbs low. (Likewise, it will help vegans find lower-carb alternatives to their starchy or sugary favorites.) As always, be extra sure you’re staying faithful to the diet by checking labels for the presence of added sugar, carbs, and hydrogenated oils (harmful, processed fats that have no place in any healthy diet).

    Replace the foods you’re currently eating in the left-hand column with those in the right-hand one.

    Dairy foods

    Milk coconut milk, almond milk
    Cream coconut cream
    Butter coconut oil/vegan butter
    Eggs (for cooking) flax seed (add water in a 1:3 ratio)
    Eggs (for meals) Silken tofu, Veggies

    Grains and starches

    Sandwich bread lettuce wraps
    Tortillas flax tortillas
    Pasta Shirataki noodles, zucchini noodles
    Rice Cauliflower rice
    Mashed potatoes Cauliflower mashed potatoes
    Oatmeal “Noatmeal” (made with coconut flour, coconut butter, protein powder)
    Cereal Chia pudding, flax granola
    Pancakes Peanut butter pancakes
    Waffles Almond flour waffles
    Chips Dehydrated vegetables (including kale chips)
    Crackers Chia seed crackers
    Ice cream avocado ice cream, low-carb sorbet
    Brownies (macadamia nut, avocado, almond flour)
    Pudding Avocado pudding

    Processed soy-based meat substitutes (such as Boca Burgers) and protein powders are major go-to’s for people transitioning to vegan diets, but they come with a catch. A 2016 position paper published by Virginia State University explains that soy contains isoflavones, a kind of plant estrogen that can act like the female hormone in humans. While typical serving sizes (one to three of soy foods, or less than 25g of soy protein from non-concentrated sources like tofu) have not been shown to be problematic, amounts more than that (totaling around 100mg isoflavones or greater daily) could negatively impact testosterone. To our thinking, why take the risk? It may be best for a keto dieter to get the majority of his/her protein from nuts, seeds, vegetables, and supplements and less from soy products, apart from the occasional slice of tofu.

    Dominic D’Agostino, Ph.D., one of the world’s foremost ketogenic diet researchers and founder of ketonutrition.org, agrees. “I generally avoid soy isolate and soy milk,” he says. “But I don’t think this is a major concern unless you are consuming large amounts of soy.” Note that fermented soy products—such as soy sauce and tempeh—don’t pose the same risk, and can, therefore, be eaten more liberally.

    Vegan Keto Diet Sample Meal Plan

    The following menu, courtesy of Dr. Nelson, will give you an idea of how a day of eating on a vegan keto diet could look (with a Mod Keto carb allowance). One thing’s for sure: you can eat a high volume of food without having to worry about taking in too many calories, so you’re unlikely to gain weight by accident with this style of eating. It’s easy to stay satiated due to the fat content and the abundance of fresh vegetables makes this diet rich in phytonutrients and fiber. On the downside, it’s very tough to get enough protein in. As you can see, aiming for the bare minimum amount—20% of calories—almost certainly requires supplementation.

    Breakfast

    Smoothie made with:
    Rice protein powder (30g protein)
    ½ cup mixed berries
    1 tbsp MCT oil***
    1 ½ tbsp almond butter
    1 cup chaga tea

    Lunch

    3 servings tofu (300g)
    2 cups asparagus, baked
    2 tbsp MCT oil, as dressing

    Snack

    Salad with:
    1 green bell pepper
    2 cups cremini mushrooms
    4 oz chopped onion
    1 serving tempeh (100g)
    1 tbsp olive oil
    2 oz vegan teriyaki sauce

    Dinner

    Salad with:
    2 cups spinach
    4 oz cucumber
    4 oz tomato
    1 cup red cabbage, chopped
    1 tbsp olive oil
    ¼ cup walnuts

    Totals: 1,728 calories, 86g protein, 78g carbs, and 125g fat

    ***Whether you go full or Mod Keto, supplementing with MCT oil can help support ketosis by providing a quick-burning fat for fuel, says D’Agostino. Other helpful strategies for making a keto diet more user-friendly, he says, include “eating in a time-restricted window , and breaking the fast with a ketone supplement. You can have a whole-food vegan keto meal a few hours later.”

    While it hasn’t been formally studied, “it is generally observed that, if you are keto-adapted,” says D’Agostino, “it is easy to fast for prolonged periods of time. This has practical benefits for occupations where stopping to eat would be an inconvenience—such as for military personnel—and jobs where you do not want to lose the flow of productivity.” If you do get hungry during a fast, D’Agostino recommends taking a supplement that provides ketones (known as exogenous ketones), which will help sustain ketosis and energy. “I typically take a ketone supplement late afternoon and follow up with a whole-food meal in the evening,” he says.

    Common Vegan Keto Deficiencies (And How to Fix Them)

    OK, you’ve banished nearly all carbs from your diet, kicked out the animal products, found a way to get all your protein in, and have fallen in love with avocados. You’ve pulled off the triple-Axel of diets… or have you?

    In your admirable pursuit of both personal and planetary health, there’s still a good chance you may become deficient in one or more key nutrients essential for long-term health. These nutrients include:

    Vitamin B12 (aka cobalamin)

    It’s essential for your skin, eyes, hair, and nervous system, Metabolically, it helps you digest protein, fats, and carbs. Unfortunately, B12 is hard to come by in plant foods. Some decent vegan, lower-carb food sources include nutritional yeast, fortified almond milk (which only has 1g carbs/serving) and nori (purple seaweed, 0.5g carbs)
    Still, most plant foods that offer B12 pack a lot of carbs at the same time (you’ll blow through 5g carbs getting your B12 RDA in nutritional yeast), so Nelson suggests getting the vitamin via a vegan supplement. Look for one that provides 6–10mcg of methylcobalamin (a form of B12), as opposed to cyanocobalamin, which is absorbed more readily

    DHA and EPA

    These omega-3 fats provide building blocks for cellular structures throughout the body and aid in the prevention of cardiovascular disease. Fish oil is the most common source of DHA and EPA, but a good vegan source—and one that, arguably, offers a better concentration of DHA—is algae (which is where those oily fish get their omega-3s from anyway). By supplementing with algae oil, you’re effectively cutting out the middle-fish. Aim for about 300mg/day.

    Iron

    This mineral is the key ingredient in hemoglobin, which transports oxygen from your lungs to the rest of your body. When levels get low, hemoglobin drops, and energy and vitality take a nosedive. Hair and nails get brittle and weak. If you’ve ever met a vegetarian who looks pale and routinely complains of exhaustion, low iron is often the reason.
    Vegetable-sourced iron, known as non-heme iron, is harder to absorb than heme iron, which is found in animal products. This is why iron levels can plummet even when a plant-based dieter eats iron-rich foods like Swiss chard, nuts, and seeds. It’s wise, then, for vegan keto eaters to add a vegan-based iron supplement to their diets. This goes double for women, who lose some iron every month through menstruation. For women 19–50, 18mg of iron per day is recommended.

    Vegan Keto Diet Recipes

    Being a vegan keto dieter doesn’t have to limit you to salads and smoothies. It is possible to enjoy more gourmet fare by getting a little creative with how you prepare food. Liz MacDowell, a holistic nutrition consultant, and longtime keto dieter herself, offers up the following recipes, also available on her site meatfreeketo.com.

    Vegan Chili “Fish” Tacos With Hempseed Sour Cream

    For the “fish”:

    1 can hearts of palm, drained, rinsed, and chopped
    2 tbsp tamari, soy sauce, or liquid aminos
    ½ tsp garlic powder
    ½ tsp Sriracha or chili paste
    1 tbsp sesame oil

    For the hempseed sour cream:

    1 cup hulled hempseeds
    ¼ cup lemon juice
    ¼ cup water
    pinch of salt

    Fixings

    Romaine lettuce boats for taco shells
    About a ¼ cup shredded purple cabbage
    1 scallion, chopped
    kelp flakes to taste (optional)
    juice of 1 lime

    Directions

    1. Add all hempseed sour cream ingredients to a blender and process until smooth. Add water if you want a smoother, creamier texture. Set aside.
    2. Place a saucepan over low heat and pour in the sesame oil. Add the hearts of palm mixture from step 1 and sauté until everything is warm and the excess liquid is absorbed (about 5 minutes).
    3. Let the hearts cool a bit and then assemble tacos by layering the hearts in the lettuce boats first, then the cabbage, sour cream, and scallions. Sprinkle kelp flakes on top (if desired) and finish with lime juice.

    Servings: 2, Calories per serving: 215, Protein per serving: 11g, Carbs per serving: 4g, Fat per serving: 16g

    Vegan Keto Protein Brownies

    Ingredients

    1 ½ cups warm water
    ½ cup peanut butter
    ¼ cup sugar substitute
    2 scoops plant-based protein powder
    ¼ cup cocoa powder
    2 tbsp coconut flour
    2 tsp baking powder

    Instructions

    1. Preheat oven to 350 degrees and coat a baking sheet with non-stick cooking spray. In a bowl, combine the water, peanut butter, and sugar substitute.
    2. In a separate bowl, sift together protein powder, cocoa, coconut flour, and baking powder.
    3. Mix the dry ingredients into the wet ones. A thick batter with a frosting-like texture will form.
    4. Scoop the batter into the pan, smooth the surface, and bake 40–45 minutes (check that it’s done by inserting a knife; it should come out clean). Let cool before serving.

    Servings: 8 brownies, Calories per serving: 157, Protein per serving: 12.5g, Carbs per serving: 4.2g, Fat per serving: 9g

    Low-Carb Sandwich Bread (Soy-, Grain-, and Gluten-Free)

    If going keto has you missing bread, this substitute offers much of the flavor and texture of real dough without the carbs or gluten.

    Ingredients

    ½ cup psyllium husks
    3 tbsp ground flax seed
    1 tsp baking powder
    pinch of salt (add up to 1 tsp if using unsalted peanut butter)
    1 cup water
    ½ cup peanut butter (almond and sunflower seed butter work too)

    Instructions

    1. Preheat oven to 350 degrees. Add psyllium, ground flax seed, baking powder, and salt in a mixing bowl and whisk until thoroughly combined.
    2. Add water to the mixture and continue whisking until all the water has been absorbed. Mix in peanut butter until the mixture forms a uniform dough.
    3. Line a baking sheet with parchment paper. Scoop mounds of the dough onto the paper and flatten them into discs that are about a quarter-inch thick. Bake 60 minutes.

    Servings: 4 rolls, Calories per serving: 252, Protein per serving: 9g, Carbs per serving: 4g, Fat per serving: 12.5g

    Want even more recipe options? Pick up The Ketogenic Cookbook by Jimmy Moore. It’s the most comprehensive collection of tasty keto-friendly eats we’ve come across yet.

    Vegetarian keto recipes

    By Jill Wallentin, medical review by Dr. Andreas Eenfeldt, MD

    Whether you’re a full-time vegetarian, not in the mood for meat or getting ready for Meatless Monday, we’ve got some excellent options for you and your family.

    Keto doesn’t have to mean carnivore. We offer plenty of vegetarian choices, enjoyed by dedicated low-carb vegetarians and meat eaters who like to mix it up.

    If you choose a so called lacto-ovo vegetarian way of eating, low carb will work like a charm, providing all the nutrients you need. Lacto-ovo means avoiding meat, poultry and fish and eating vegetables, nuts, eggs and dairy.

    Check out our guide on how to follow a healthy vegetarian keto diet.

    So, what vegetables are to be preferred on a keto diet? A rule of thumb is to avoid what is growing under ground and eat what grows above (read more about carbs in different vegetables). Picking what’s in season is often the best option for many reasons. It’s easier to find organically and locally grown produce and they’re often more affordable.

    Vegetarian keto meals

    Vegetables in vibrant colors served with eggs cooked the way you like them and a nice dollop of smooth mayo on top sounds like a winner to us. Experiment with different textures and seasonings to create your own favorite recipes.

    Vegan Keto Portobello Mushroom Pizzas

    posted on August 14, 2019

    Oh my gosh you guys I’m back and I’m 12 pounds lighter!!! I know I took off a couple of months, I was kind of all in my own feelings and needed time to decompress. My son is off from school and I like to just spend all my time with my kids when they’re on summer vaca. However, that’s no excuse to not post and give you guys some goods so my apologies for that. I get stuck sometimes with running my own business and find it hard to keep up. That’s my own thing though and I’m working through it, just to be transparent.

    I don’t at all want to take away from the deliciousness we have going on here though. Vegan Keto Portobello Mushroom Pizzas! Is vegan keto even a thing? Why yes, yes it is and it has been AMAZING! I started June 24th and I went on vaca in July so I took that week off. But I was on Vegan Keto for about 6 weeks without cheating before vaca. And to be honest, on vaca I couldn’t eat as much as I could have before I started this. So even though I was out of ketosis, I didn’t go super nutso with the junk food.

    I’ve had a real up and down with dieting since February after my hives cleared. I was eating super clean but the weight wasn’t budging and I was getting super frustrated. I have a friend who was doing regular keto and she lost about 60+ pounds in 8 months. She looks great, feels great and it gave her the head way she needed. I researched Vegan Keto and found a TON of stuff on it that we will get into in another post where I’ll explain keto how it works and how you can survive on it being vegan.

    But anyway, I really researched it because I cannot be starving throughout the day or else I will fail and binge eat. So I knew I had to do something that will keep me satiated and help me with my new found sugar addiction because of self pitting during my hive phase. Well, this did the trick. I do not snack at night anymore, I don’t even feel the need to snack while watching a movie, I don’t get all bent out of shape or hangry. I really don’t. I’d say around my period is when I mostly want chocolate but there are so many things I CAN have that it doesn’t matter. It’s all keto friendly. Lily’s dark chocolate anyone? Have you seen my Vegan Macaroons or my Cookie Dough Cheesecake Fat Bombs? Like, O.M.G. Vegan Keto say whaaaaa!!!

    Point is, I’m not missing out. It can be restricting when you think about what you can’t have, sure, of course. But when you focus on all that you CAN have then it becomes a whole new, happy, fun ballgame. Kind of like the Mets, lol.

    Now with these Vegan Keto Portobello Mushroom Pizzas, if you guys know me (which I’m hoping you do by now) and for those that are new, I LOVE mushrooms. All kinds too. I will eat them with breakfast lunch and dinner. They have always been my fave since I was a wee little lad. First off, I think now you can make pizza out of anything right – So portobello mushrooms were a no brainer, I mean, them plus some cheese, like come on, hellz yeah.

    Three things: The trick to melting vegan cheese and to get it all stretchy and gooey is to add some coconut oil or any non stick cooking spray to a small fry pan. Add in the amount of cheese you’re using. This goes for any recipe you want super stretchy, super melty cheese. It will get nice and melty in the fry pan and you just slide it right off onto your dish. And in this case you’ll be sliding it right off onto the mushrooms after you’ve dabbed on your marinara sauce. So. Freakin’. Easy.

    The second thing is I have not found a vegan pepperoni that I actually like except the one that comes on the Daiya Pizza. I do not like Daiya cheese (sorry Daiya) but I bought their pepperoni pizza just to steal their pepperoni. So criminal I know. Anyway, that’s what I did here. If you have a vegan pepperoni you like use that instead.

    And lastly to get the mushrooms not dripping wet with liquid you have to clean and rinse them first, put them on parchment paper, have your oven preheated to 400F and let them sit in there for 20 minutes. You don’t have to do this but this ensures a lot less liquid. The second time you put them in to bake with all the fixings, they become sturdier too, but choice is yours.

    Remember to check labels on both the cheese you choose and the marinara sauce. Carbs can creep up as well as sugar so be mindful of those when choosing which brand you want to go with if you’re following a Vegan Keto diet. But not to worry dear friends there are so many options. The only thing you’ll have a hard time doing is picking which one. Alternatively, you can also make your own marinara sauce so you know exactly what’s in it.

    Here’s my comeback from basically being on a bloggers hiatus for almost 2 months. And I started you off with Vegan Keto Portobello Mushrooms Pizzas, like, who am I! haha I love it and I know you will too. Oh and side note, my kids and hubs love this as well. Could definitely send this to school in the lunchbox for the kiddos or pack it up for yourself too! Enjoy!

    Yield: 4 Prep Time: 10 mins Cook Time: 20 mins Vegan Keto Portobello Mushroom Pizzas are stuffed with vegan mozzarella, a keto friendly marinara sauce thats sugar free and topped with vegan pepperoni and sprinkles of basil. Perfect for your keto meals and hits the spot with pizza cravings!

    • 4 large portobello mushrooms
    • 2 tbsp low carb marinara sauce per mushroom
    • 20g vegan mozzarella per mushroom
    • 6 slices vegan pepperoni (2 per mushroom)
    • handful of freshly chopped basil to top
    • salt/pepper to taste
    1. Preheat oven to 400F and line baking sheet with parchment paper. Place mushrooms on baking sheet, gills up, sprinkle with some salt and bake for 20 minutes. This will get rid of some of that liquid mushrooms like to spew out.

    2. When mushrooms are done baking take them out of the oven and becareful becasue the tray will be hot. Set up another baking dish with fresh parchment paper and using tongs, place the mushrooms on the other baking dish. Distribute 2 tbsp of marinara per mushroom, followed by the 20g of mozzarella, 2 pepperoni slices per mushroom, sprinkle of basil, and a pinch of salt and pepper.

    3. Bake for an additional 10 minutes if you baked them for the 20, however if you skipped step one and went right for the full set up then let them bake for the original 20 minutes.

    4. Once finished remove from oven, let cool a few minutes, serve and enjoy!

    Recipe Notes

    • To get the cheese melty and gooey, spray a fry pan with coconut oil spray and place the amount of cheese you’re using. Let it get a tad bubbly and you’ll see it start to melt. When it’s done slide it off right onto your mushrooms. To make it easier you can do it by grams. So each mushroom here gets 20g of cheese, you can do this 4 times or all at once, whatever is easier for you.
    • Serving size is up to 2 mushrooms depending on your own personal macros for the day.
    • You can figure out nutritional info using Chronometer. This is the app I use as it calculate Net Carbs.
    Tag your photos on Instagram with #neuroticmommy so I can see your healthy creations!

    Stay up to date with NeuroticMommy: Instagram Facebook Pinterest Twitter

    We are a participant in the Amazon Services LLC associates program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

    ~Pin This Recipe~

    • 0
    • 60

    Categories: All Recipes, Dinner, Lunch

    High fat vegan recipes

Leave a Reply

Your email address will not be published. Required fields are marked *