The vegan keto diet combines the principles of veganism, which excludes all animal products, with the ketogenic diet, a low-carbohydrate, high-fat dietary approach. This combination can be challenging but also offers a unique way to achieve nutritional goals. This article explores a variety of vegan keto recipes, providing options for every meal and snack.
Understanding the Vegan Keto Diet
The vegan keto diet aims to shift the body's primary fuel source from carbohydrates to fats by drastically reducing carbohydrate intake while increasing fat consumption. This metabolic state, known as ketosis, can support weight loss, stabilize blood sugar levels, and potentially reduce inflammation. Typically, a vegan keto diet consists of 70-80% of calories from fats, 15-25% from plant-based proteins, and 5-10% from carbohydrates, usually no more than 35-50g of net carbs per day.
What to Eat
Despite its restrictions, the vegan keto diet offers a variety of delicious and nutrient-dense options.
- Healthy Fats: Avocados, coconut oil, olive oil, MCT oil, nuts, and seeds are essential for meeting the high-fat requirements of the diet.
- Low-Carb Vegetables: Leafy greens like spinach and kale, zucchini, cauliflower, mushrooms, and bell peppers provide essential vitamins and minerals while keeping carbohydrate intake low.
- Vegan Proteins: Tofu, tempeh, seitan, hemp seeds, and pumpkin seeds are excellent sources of plant-based protein.
- Dairy Substitutes: Coconut yogurt, cashew cheese, and almond milk can replace dairy products in various recipes.
- Berries (in moderation): Raspberries, blackberries, and strawberries can be enjoyed in small quantities.
What to Avoid
Certain food groups need to be limited or avoided on a vegan keto diet to maintain ketosis.
- Grains and Starches: Rice, pasta, bread, and corn are high in carbohydrates and should be avoided.
- Legumes: Beans, lentils, and chickpeas are generally restricted due to their carbohydrate content.
- Processed Vegan Foods: Vegan junk food and sugary plant-based snacks should be avoided.
Benefits and Risks
Adopting a vegan keto diet can offer several potential benefits, but it also comes with risks that need careful consideration.
Read also: Easy Low-Carb Cheese Crackers
Potential Benefits
- Weight Loss: Both vegan and keto diets have been shown to aid in weight loss.
- Blood Sugar Control: Reducing carbohydrate intake can help manage insulin levels and reduce the risk of type 2 diabetes.
- Heart Health: Healthy fats from nuts and avocados may help lower LDL (bad) cholesterol.
- Anti-Inflammatory Effects: Plant-based diets are linked to reduced inflammation.
Potential Risks
- Nutrient Deficiencies: Vitamin B12, vitamin D, iron, and omega-3s may be lacking, requiring supplementation.
- Digestive Issues: Low fiber intake can lead to constipation if not managed properly.
- Keto Flu: The initial adjustment period can cause fatigue, headaches, and irritability.
Recipe Ideas
Keto Pizza
Make a keto version of pizza with a crust made using cauliflower rice, coconut flour, and flaxseed. Top with parmesan, tomatoes, rocket, and olives for a flavorful meal.
Saag Paneer
An Indian dish with plenty of flavor, saag paneer is a well-loved vegetarian side dish. It's rich in calcium and folate from the spinach and is gluten-free, too.
Keto Chocolate Cake
Try a keto version of a classic chocolate cake. To keep the carbohydrate levels low, the recipe uses xylitol, almond flour, and cacao powder.
Masala Frittata with Avocado Salsa
A spicy twist on a simple frittata recipe, with Masala paste, coriander, and plump cherry tomatoes. Pair it with an avocado salsa for a light and budget-friendly supper.
Greek Bouyiourdi
Enjoy this baked feta with tomatoes, garlic, and chili as part of a meze lunch. It's perfect for scooping up with warm pitta breads alongside a Greek salad or use keto bread for a keno-friendly version.
Read also: Keto Calorie Counting: A Detailed Guide
Roasted Vegetable Soup with Halloumi ‘Croutons’
Rustle up this vegetable soup using mainly storecupboard ingredients. Simple and quick to throw together, it's also keto-friendly, with halloumi 'croutons'.
Thai Broccoli Rice
Replacing rice with broccoli that's been blitzed to grains makes a colorful and healthy, quick-cook vegetarian keto meal.
Omelette Roll-Up
Turn a one-egg omelette into a wrap and slather on some salsa for a low-carb alternative to a flatbread or sandwich. A quick and easy vegetarian snack.
Keto Bread
Try this keto almond bread for a healthy bread replacement that's made with nuts and seeds. The loaf will be slightly wet but you can dry the slices in an oven or toast them.
Mushroom Brunch
You only need mushrooms, eggs, kale, and garlic to cook this tasty one-pan brunch. It's comforting yet healthy, fiber-rich, and gluten-free too.
Read also: Magnesium Supplements for Keto
Masala Omelette Muffins
This recipe makes four large muffin-shaped bakes which you can eat over two days. Serve with slaw, salad, or cooked vegetables for a healthy lunch option.
Roast Aubergines with Yogurt & Harissa
Looking for a simple side or starter that delivers on taste? Look no further than roast aubergines with yogurt and harissa. It's vegetarian and gluten-free.
Stuffed & Grilled Vegetable Bites
These delicious vegetarian tapas bites are filled with creamy ricotta, sundried tomatoes, and basil - a perfect dinner party nibble.
Keto Vanilla Cake
Enjoy a keto cake made with sunflower seed and almond flours, covered with a creamy yogurt frosting.
Green Eggs
Supplying vitamin C and iron, this breakfast of eggs, spinach, and leeks will super-charge your morning. It provides energy from protein and fat, plus two of your 5-a-day.
Roasted Cauliflower Steaks
Unlock the flavors of cauliflower with a red pepper, olive, and caper salsa, topped with almonds. Healthy and vegan, it makes a tasty light lunch or supper.
Keto Vanilla Ice Cream
Make this easy keto ice cream with just four ingredients, including coconut milk and nut butter. The recipe goes well with blueberry chia jam to serve.
Keto Pancakes
Make these low carb keto pancakes with almond flour instead of regular wheat flour, or blitz ground almonds until fine if you can't get hold of it. Serve with blueberries and keto-friendly syrup.
Greek Salad
Make a fresh and colorful Greek salad in no time. It's great with grilled meats at a barbecue, or on its own as a veggie main.
Courgette & Halloumi Skewers
Marinade cheese with mint, lemon, and olive oil, thread onto kebab skewers with veg and chargrill.
Vegan Keto Pad Thai
Replace your grains with colorful vegetable noodles for this vegan keto dinner idea! Flavorful peanut sauce, crunchy veggies, and protein-packed tofu meet for this delicious Pad Thai. Ready in 20 minutes and super healthy!
Vegan Keto Ratatouille
Bursting with seasonal summer veggies like zucchini, squash, and eggplant, this beautiful baked ratatouille makes for a presentable vegan keto-friendly dinner for when you have guests!
Vegan Keto Cauliflower Tacos
These cauliflower tacos are easy to make with either air-fried, grilled, or roasted cauliflower, cabbage, jalapeño, and drizzled with an avocado lime crema.
Vegan Keto Portobello Mushroom Burgers
Perfect for a family get-together, a dinner with friends, or a special treat after a long day: these vegan keto Portobello mushroom burgers are delicious and rich in nutrients.
Vegan Keto Broccoli Almond Soup
This deep green broccoli almond soup is super creamy but completely dairy-free and low in carbs. Get ready for your next favorite vegan keto dinner for the whole family!
Low-Carb Zucchini Pizza Crust
This recipe for a simple low-carb zucchini pizza crust calls for only five simple ingredients, is free from cheese, eggs, and flour and high in veggies.
Keto Collard Green Wraps
Eat more veggies with these Mediterranean-inspired keto collard green wraps!
Vegan Keto Cauliflower Rice
Cauliflower rice is one of the classic vegan keto recipes! Ready in only 20 minutes, it’s great for weeknight meals and can be loaded with different veggies.
Heart of Palm Avocado Salad
This heart of palm avocado salad is quick, simple, and full of flavor, color, and texture. Creamy avocado meets crunchy nuts, summery lemon basil dressing, and briny palm hearts from a jar.
Smoked Whole Cauliflower
A tender smoked whole cauliflower with a crusty smoked layer and soft cauliflower flesh, perfect for a healthy low-carb side dish or light dinner!
Spaghetti Squash Lasagna Bowls
You can’t have normal spaghetti on a vegan keto diet but you can have spaghetti squash! These gorgeous lasagna bowls are made from halved, filled, and baked squash.
Vegan Pad Pak Thai
If you enjoy Asian cuisine, try this simple vegan Pad Pak Thai! It’s fresh, flavorful, and easy to make in less than 30 minutes.
Cauliflower Puree
Let’s use this awesome and versatile vegetable that is cauliflower and turn it into a flavorful, keto-approved puree!
Eggplant Ricotta Rolls
This recipe consists of thinly sliced eggplant that is stuffed with homemade vegan ricotta cheese, smothered in a homemade marinara sauce, and topped with vegan mozzarella cheese.
Vegan Keto Lettuce Wraps
Do you like PF Chang’s lettuce wraps? This vegan keto version delivers all of the flavors thanks to the perfectly spiced and cooked tofu.
Spiralized Veggie Bowl
Get your spiralizer and make this colorful veggie bowl for your next low-carb dinner!
No-Bean Chili
This healthy no-bean chili is high in protein and low in carbs. Packed with flavor thanks to cozy spices like cumin, chili, paprika, and cinnamon, it gets its texture from soy meat, mushrooms, and walnuts. Made with simple ingredients and ready to enjoy in under 30 minutes, this is a great vegan keto weeknight dinner!
Portobello Mushroom Pizzas
These cute little vegan keto portobello mushroom pizzas are stuffed with vegan mozzarella, sugar-free marinara sauce and topped with vegan pepperoni and sprinkles of basil.
American Coleslaw
Here’s a great keto-friendly vegan side dish for your mushroom pizzas! This classic American coleslaw features crunchy veggies and creamy vegan mayo.
Creamy Tomato Soup
This creamy, velvety tomato soup is perfect for rainy day lunches and cozy dinners.
Cauliflower Tabbouleh
This cauliflower tabbouleh is based on the traditional Middle Eastern salad recipe but uses cauliflower rice instead of couscous for a keto and grain-free alternative.
Vegan Keto Rolls
Vegan Keto Rolls (gluten-free, nut-free).
Vegan Keto Cookies ‘N Cream Fat Bombs
Vegan Keto Cookies ‘N Cream Fat Bombs (nut-free, soy-free, sweetener-free).
Low Carb Vegan Birthday Cake Protein Bars
Low Carb Vegan Birthday Cake Protein Bars (gluten-free, soy-free).
Sugar Free Low Carb Halvah Cups
Sugar Free Low Carb Halvah Cups.
Vegan Keto Blueberry Doughnuts
Vegan Keto Blueberry Doughnuts (gluten-free, nut-free, soy-free, sweetener-free).