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Is it possible to follow a keto diet plan while vegan? Yes, it is possible to eat a ketogenic diet without eating meat, eggs, and dairy!
If you want to eat less meat, or no meat altogether, keep reading. You can be keto and vegan – it just takes a little more planning to make it happen. If you need some more information about the keto vegan diet, and some delicious low-carb recipes, you are in the right place. Read on for more information about going keto while eating a vegan diet – plus 30 of my favorite keto vegan recipes.
Keto Diet Basics
First of all, let’s go over the basics of the keto diet. The ketogenic diet is a low carb, high-fat diet with moderate amounts of protein. Eating a keto diet encourages the body to enter a metabolic state called“ketosis”, whereby the body burns fat as fuel instead of glucose from carbs.
As a general rule of thumb, a keto macronutrient breakdown looks like this:
- High Fat: 70-75% (total calories from diet)
- Moderate Protein: 20-25% (total calories from diet)
- Low Carbohydrate: 5% (total calories from diet)
People on a “normal” keto diet eat a variety of meats, eggs, cheese, vegetables, nuts, and some fruits.
Can Vegans do Keto?
You may be wondering, is it possible to eat a vegan keto diet? In short, yes! However, it may take a bit more research and planning to find healthy recipes that fit both ways of eating.
If you want to eat a vegan diet, you will need to eliminate all animal products from your diet. This means that many keto staples, including meat, eggs, poultry, dairy, and seafood, are excluded on a vegan ketodiet.
In order to eat a vegan keto diet, you will want to significantly reduce your carb intake and replace those carbs with healthy fats and vegan sources of protein.
In general, a vegan keto diet looks like this:
- Eat plenty of plant-based fats (nuts, oils, avocado, olives, coconut butter)
- Eat plenty of lower-carb vegetables. For a guide to keto vegetables, click here.
- Eat a moderate amount of plant-based proteins (tempeh, tofu, seitan, and other high-protein, low-carb vegan meat substitutes)
- Eat a small number of fruits, like berries.
Vegan Keto Diet Guidelines
How do vegans eat low carb? Here are some basic guidelines to follow if you are interested in eating a keto + vegan diet.
- Limit your total carbohydrate consumption to 20-35 grams or less per day.
- Do not eat meat, fish, dairy, eggs, or other animal products.
- Do eat plenty of low-carb vegetables – leafy greens, cauliflower, broccoli, zucchini, and more!
- Get about 70% of your calories from plant-based fats.
- Get about 25% of your calories from plant-based proteins.
- Supplement with nutrients that you may not be getting enough of (e.g., vitamins D3, B12, & B6, DHA & EPA, iron, zinc, and taurine).
Of course, every person is different, and you should ask a doctor or nutritionist before starting any new diet.
30 Tasty Keto Vegan Recipes
30 Delicious Keto Vegan Diet Recipes
1
Vegan Iced Bulletproof Coffee Latte
Photo Credit:www.cottercrunch.com
An easy healthy way to use MCT oil is to make Iced Bulletproof Coffee Latte! No butter needed. Vegan and paleo friendly.
2
Vegan Keto Scramble
Photo Credit:www.ruled.me
This vegan version of scrambled eggs uses firm tofu seasoned with nutritional yeast for a “cheese-like” flavor and a bit of turmeric to add not only flavor but a beautiful yellow color.
3
Keto Green Smoothie | Recipe
Photo Credit:realbalanced.com
This Keto Green Smoothie is the ultimate superfood smoothie! spinach avocado and matcha
4
Keto Overnight “Oats”
Photo Credit:www.healthfulpursuit.com
Perfect overnight oats, without the oats! These keto-friendly, low-carb paleo bowls have all the flavor of your favorite overnight oat recipe, without the grains.
5
Keto Fat-Burning Iced Blended Coffee
Photo Credit:www.healthfulpursuit.com
Looking for a keto +vegan coffee recipe? Look no further. Check out this delicious blended coffee recipe made with almond butter, cacao butter, and MCT oil.
Like bulletproof coffee, only better.
6
Low Carb Cinnamon Roll Muffins (Keto, Paleo, Vegan)
Photo Credit:thebigmansworld.com
Low Carb Cinnamon Roll Muffins given a keto, paleo and vegan makeover! These super fluffy and bakery style muffins use almond flour and have no eggs and no butter, but super moist.
7
Crispy Baked Peanut Tofu | Minimalist Baker Recipes
Photo Credit:minimalistbaker.com
Here's a recipe for crispy baked tofu in a delicious 5-ingredient peanut sauce. Serve it over cauliflower rice for a delicious low-carb vegan dinner.
Tip: Omit the brown sugar from the sauce, and substitute Swerve brown sugar instead.
8
Vegan Cauliflower Fried Rice - 1 Pot
Photo Credit:www.veganricha.com
Try this easy cauliflower fried rice recipe. It's fluffy, filling and amazing. This recipe uses a combination of shredded cauliflower and broccoli for the rice. Yum!
9
Vegan Gluten-Free Zucchini Lasagna
Photo Credit:minimalistbaker.com
Lasagna, anyone? This amazing vegan lasagna uses zucchini noodles and vegan 'ricotta cheese' made from macadamia nuts.
10
Zucchini Noodles with Avocado Sauce
Photo Credit:simpleveganblog.com
Try these zucchini noodles -- or zoodles -- with a creamy avocado sauce made with lemon juice, pine nuts and basil.
11
Vegan Keto Walnut Chili | Gluten Free Low Carb Dinner
Photo Credit:www.abbeyskitchen.com
This Vegan Keto Walnut Chili is a delicious, comforting dinner packed with veggies and nutrients. It's a high-protein, low-carb dinner that everyone will love.
12
Creamy Roasted Red Pepper Soup {Paleo, Low-Carb & Vegan}
Photo Credit:www.healthstartsinthekitchen.com
This creamy soup is bursting full of smoky roasted pepper flavor, made creamy with cauliflower and coconut milk.
13
Vegan Keto Pasta Alfredo | Gluten Free, Low Carb, Paleo Friendly Dinner
Photo Credit:www.abbeyskitchen.com
This vegan keto pasta alfredo is gluten free, and paleo friendly and absolutely loaded with flavour- a perfect low carb swap for a traditional pasta dinner!
14
Harissa Portobello Mushroom “Tacos”
Photo Credit:healthynibblesandbits.com
These harissa portobello tacos are made with collard greens instead of tortillas! They make a healthy gluten-free and vegan meal!
Low carb empanadas, vegan
Photo Credit:lowcarb-vegan.net
You'll love these empanadas! They have crispy edges, crumbly buttery dough and a nice hearty filling.
16
Low Carb Hummus (Bean Free)
Photo Credit:www.ibreatheimhungry.com
If you love hummus, try this recipe for low-carb hummus which uses zucchini in place of the chickpeas.
17
Low carb vegan bibimbap
Photo Credit:lowcarb-vegan.net
For a Korean inspired bibimbap dish, you can't go wrong with this recipe. You can pick lots of different veggies to go with this dish.
18
Cauliflower Low Carb Paleo Vegan Stuffing
Photo Credit:www.foodfaithfitness.com
This Cauliflower Low Carb Paleo Vegan Stuffing is made entirely from vegetables but has all the flavor of traditional stuffing!
19
Low Carb Vegan Mushroom Burgers (gluten-free, soy-free, high-protein)
Photo Credit:meatfreeketo.com
These protein-rich mushroom burgers are delicious, savory and a perfect low-carb dinner!
20
Shirataki Noodles with Almond Butter Sauce (Vegan + Paleo)
Photo Credit:wallflowerkitchen.com
A delicious dinner that's easy, healthy and both vegan and paleo-friendly! Feel free to use whichever veg you wish. Mushroom and peppers would also work really well.
21
Vegan Shepherd's Pie Recipe
Photo Credit:www.deliciouseveryday.com
The British classic gets a vegetarian makeover with mushrooms and cauliflower. The result is a delicious low carb vegetarian shepherd’s pie recipe that the whole family will love!
22
The Easiest Ever Keto-Vegan Pumpkin Soup
Photo Credit:www.keto-vegan.com
This super-quick and easy keto-vegan pumpkin soup recipe features just 5 ingredients — and lots of taste!
23
Vegan Collard Green Burritos
Photo Credit:minimalistbaker.com
This recipe for vegan burritos starts with big, fresh collard greens that have been stuffed with all the tasty things: Walnut Taco Meat, Vegan Mexican Cheese Spread, avocado, cilantro, onion, Red Salsa, and sprouts!
24
Vegan Keto Sushi Bowl
Photo Credit:meatfreeketo.com
This super simple low carb vegan sushi bowl is a filling and nutrient-dense way to satisfy that sushi craving!
25
Vegan Garlic Mashed Cauliflower | Minimalist Baker Recipes
Photo Credit:minimalistbaker.com
Move over mashed potatoes - there's a new side in town! Try this 6-ingredient, 30-minute whipped cauliflower that's creamy, comforting, salty, garlicky, buttery, and SO easy to make! The perfect plant-based, gluten-free side!
26
Keto Peanut Butter Cups
This homemade keto version of peanut butter cups is so delicious and so easy to make. This recipe comes together quickly after you gather the ingredients, and stores easily in the fridge for a quick keto dessert.
27
Avocado Chocolate Mousse
Photo Credit:www.wellplated.com
This creamy chocolate mousse tastes rich and decadent! And it's made with healthy ingredients like avocado, almond milk and cocoa.
To keep it keto, make sure to use stevia-sweetened chocolate like Lily's brand chocolate.
28
Dairy-Free Keto Chocolate Ice Cream (Vegan & Paleo)
Photo Credit:prettypies.com
Silky smooth ice cream with rich chocolate flavor. Tastes like the REAL deal! You’d never guess there’s no dairy or sugar.
29
Vegan Keto Red Velvet Cupcakes (gluten-free, nut-free, soy-free)
Photo Credit:meatfreeketo.com
These red velvet cupcakes offer a low carb vegan twist on a classic Valentine's Day treat.
30
Mexican Spiced Keto Chocolate (Paleo & Low Carb)
Photo Credit:acleanbake.com
Keto chocolate is high in fat and sugar free for a low carb twist, but all you’ll taste is smooth, silky dark chocolate flavor coupled with a pungent spice mix that is sure to warm you up a little! It’s so easy to make chocolate at home with just a few ingredients. Try it and see for yourself!
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