Whether you've been following a low-carb or ketogenic diet for a month or a year, there are always new foods to discover. This list provides a comprehensive breakdown of all the vegan keto foods available, offering a wide variety of options for those adhering to a plant-based, low-carb lifestyle.
Introduction to the Vegan Keto Diet
The ketogenic diet is a high-fat, low-carb, moderate-protein diet known for its potential effects on weight loss and overall health. While often associated with animal foods, the keto diet can be adapted to fit plant-based meal plans, including vegan diets. A vegan diet excludes all animal products, making it more challenging to eat low-carb. However, with careful planning, vegans can reap the potential benefits of a ketogenic diet.
Benefits of Vegan and Keto Diets
Following a vegan diet has been shown to lower the risk of chronic health conditions, such as heart disease, diabetes, and certain cancers. Vegans also tend to weigh less than non-vegans and are more successful at losing weight. Similarly, the ketogenic diet is known for its effectiveness in weight loss, blood sugar control, and reduced heart disease risk factors. Combining both diets may positively impact health.
Navigating the Vegan Keto Shopping List
This list is designed to be comprehensive for grocery stores in the United States and Canada, but availability may vary by region and season. If you find something not on this list, feel free to explore and share your discoveries.
Notes:
- Foods marked with an asterisk (*) are a little bit higher in carbs and should be consumed sparingly if you are being extra cautious about carb intake!
- Foods marked with a (p) are good sources of protein!
- These foods are commonly available in most supermarkets in the US and Canada
Vegan Keto Food Categories
Vegan Keto Fats
Fat is the foundational component of a keto diet, so finding good sources of veg-friendly fats is the first order of business. Luckily there are plenty of healthy options to choose from.
Read also: Delicious Plant Paradox Breakfasts
Nuts:
- Almonds (p)
- Brazil nuts
- Cashews*
- Hazelnuts/filberts
- Macadamia nuts
- Pecans
- Peanuts (technically a legume)
- Pine nuts
- Pistachios*
- Walnuts
Seeds:
- Chia seeds
- Flax seeds
- Hemp seeds (p)
- Pumpkin seeds (p)
- Sunflower seeds (p)
Nut & Seed Butters:
- Almond butter (p)
- Coconut butter (also called coconut manna)
- Hazelnut butter
- Macadamia nut butter
- Peanut butter (p)
- Pecan butter
- Sunflower seed butter
- Tahini
- Walnut butter
Other Whole Food Fat Sources:
- Avocados
- Coconut
- Olives
Healthy Oils:
- Almond oil
- Avocado oil
- Cacao butter (great for body care and desserts!)
- Coconut oil
- Flaxseed oil (store cold, not for cooking)
- Hazelnut oil
- Macadamia nut oil
- MCT oil
- Olive oil
- Walnut oil
Low Carb Fruits & Vegetables
Low-carb fruits and vegetables offer fiber, hydration, and a host of vitamins and minerals-not to mention variety in color, texture, and flavor to keep things interesting.
Low Carb Vegetables:
- Artichoke hearts
- Arugula
- Asparagus
- Bell peppers (green are lowest in carbs)
- Beets*
- Bok choy
- Broccoli
- Brussels sprouts*
- Cabbage
- Carrots*
- Cauliflower
- Celery
- Celeriac* (also called celery root)
- Chard
- Collards
- Cucumbers
- Daikon radish
- Dandelion greens
- Eggplant
- Endive (also called escarole)
- Fennel
- Fiddleheads (only available for a short time in spring)
- Garlic
- Jicama*
- Kale*
- Kohlrabi (n)
- Lettuce (all types)
- Mushrooms
- Mustard greens
- Okra
- Onion*
- Radishes
- Rhubarb
- Rutabaga*
- Shallots
- Spinach
- Squash - winter type* (butternut, pumpkin, spaghetti)
- Squash - summer type
- Swiss chard
- Turnips
- Zucchini
Low Carb Fruits:
- Avocado
- Blueberries*
- Coconut
- Cranberries
- Lemon
- Lime
- Olives
- Raspberries
- Strawberries
- Tomatoes
- Watermelon*
Low Carb Vegan 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 is usually super low in sugar, but be sure to check the label!)
- Glucomannan powder
- Hearts of palm
- Jackfruit (green, canned in brine, not syrup)
- Psyllium husk
- Nutritional yeast
- Vanilla extract (check for sugar!)
Low Carb Vegan Fridge Staples
- Apple cider vinegar
- Dairy-free yogurt* (any kind, as long as it’s unsweetened!)
- Dairy-free cheese* (Daiya, Treeline, Heidi-ho, Kite Hill, etc.)
- Pickles (dill, or other sugar-free type)
- Micro-greens
- Sauerkraut or vegan kimchi
- Seitan* (p) (if not gluten intolerant)
- Sprouts (all kinds)
- Tempeh (p)
- Tofu (p)
Other Vegan Keto Meal Staples
- Lots of herbs and spices!
- Edamame
- Kelp noodles
- Kelp flakes
- Lupini beans (p) (also called lupens)
- Shirataki noodles
- Nori sheets
- Roasted seaweed snacks
Vegan Keto Sauces & Condiments
- Chili sauce or hot sauce of choice
- Mustard
- Soy sauce/Tamari/Coconut aminos
- Tomato sauce (check labels carefully for sugar!)
- Vinegar - balsamic, rice wine, white wine
- Wasabi paste (check label!)
Vegan Keto Freezer Items
- Carbonaut Bread (they make gluten-free options as well!)
- Beyond Meat meat substitutes
- Impossible meat substitutes
- SOME Gardein products (check labels!)
- Cauliflower Rice
- Frozen vegetables (anything from the above list)
- Frozen berries
Egg Free, Dairy Free Keto Protein Powders & Bars
- Boba Nutrition Protein Powder
- Vega Sport Protein Powder
- Vega Protein & Greens
- Orgain Keto Protein Powder
- Sun Warrior Protein Powder
- Plain hemp protein powder
- Plain pea protein powder
- Plain soy protein powder
Vegan Keto Smoothie Add Ins
- Amla powder
- Beetroot powder*
- Chlorella
- Moringa
- Spirulina
- Turmeric
Foods to Limit or Avoid on a Vegan Keto Diet
When following a vegan keto diet, you must significantly reduce your carb intake and replace carbs with healthy fats and vegan sources of protein. Animal products, including eggs, meat, poultry, dairy, and seafood, are excluded.
Foods to Avoid:
- Meat and poultry: Beef, turkey, chicken, pork
- Dairy: Milk, butter, yogurt
- Eggs: Egg whites and egg yolks
- Seafood: Fish, shrimp, clams, mussels
- Animal-based ingredients: Whey protein, honey, egg white protein
Foods to Significantly Reduce:
- Grains and starches: Cereal, bread, baked goods, rice, pasta, grains
- Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk
- Sweeteners: Brown sugar, white sugar, agave, maple syrup
- Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas
- Beans and legumes: Black beans, chickpeas, kidney beans
- Fruits: All fruits should be limited. However, small portions of certain fruits like berries are allowed
- High-carb alcoholic beverages: Beer, sweetened cocktails, wine
- Low-fat diet foods: Low-fat foods tend to be high in added sugar
- High-carb sauces and condiments: Barbecue sauce, sweetened salad dressings, marinades
- Highly processed foods: Limit packaged foods and increase whole, unprocessed foods
Sample Vegan Keto Meal Plan
Following is a one-week sample menu for the vegan keto diet:
Monday
- Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut.
- Lunch: Vegan cream and low-carb vegetable soup.
- Dinner: Cauliflower rice stir-fry with tofu.
Tuesday
- Breakfast: Tofu scramble with vegan cheese and avocado.
- Lunch: Zucchini noodles with walnut pesto and vegan cheese.
- Dinner: Vegan walnut chili with vegan cheese and sliced avocado.
Wednesday
- Breakfast: Chia pudding made with full-fat coconut milk topped with sliced almonds.
- Lunch: Creamy coconut and cauliflower soup.
- Dinner: Shirataki noodles with mushrooms and vegan Alfredo sauce.
Thursday
- Breakfast: Full-fat coconut yogurt topped with nuts, seeds, and unsweetened shredded coconut.
- Lunch: Tofu, vegetable, and coconut curry.
- Dinner: Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese.
Friday
- Breakfast: Tofu scramble with vegan cheese, mushrooms, and spinach.
- Lunch: Vegetable and tofu salad with avocado dressing.
- Dinner: Eggplant lasagna made with vegan cheese.
Saturday
- Breakfast: Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder, and vegan protein powder.
- Lunch: Vegetable and tofu salad with avocado dressing.
- Dinner: Cauliflower fried rice.
Sunday
- Breakfast: Coconut almond chia pudding.
- Lunch: Large green salad with tempeh avocado, vegan cheese, non-starchy vegetables, and pumpkin seeds.
- Dinner: Vegan cauliflower mac and cheese.
Vegan Keto Snack Ideas
- Sliced cucumber topped with vegan cream cheese
- Coconut fat bombs (high-fat snacks made with coconut butter, coconut oil, and shredded coconut)
- Nut and coconut bars
- Coconut milk and cocoa smoothie
- Trail mix with mixed nuts, seeds, and unsweetened coconut
- Dried coconut flakes
- Roasted pumpkin seeds
- Celery sticks topped with almond butter
- Coconut milk yogurt topped with chopped almonds
- Olives stuffed with vegan cheese
- Guacamole and sliced bell pepper
- Cauliflower tater tots
- Coconut cream with berries
Potential Drawbacks and Considerations
Importance of Supplements and Diet Quality
Vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron, and calcium are examples of nutrients that some vegan diets lack. Because the vegan keto diet is more restrictive than normal vegan diets, it’s critical that those following it supplement with high-quality vitamins and minerals and plan their meals to ensure a nutritionally adequate diet.
Eating fortified foods, focusing on whole-foods, and enhancing nutrient availability (for example, through fermenting and sprouting) is important for people following a vegan keto diet. Supplementing with certain vitamins and minerals commonly lacking in vegan diets is a smart way to prevent potential deficiencies and ensure that your daily requirements are met.
Read also: Nutritious Granola Recipes
Vegan Keto Diet Side Effects
Transitioning to a ketogenic diet can be difficult. Often referred to as the keto flu, the transition period from a higher-carb diet to a keto diet can be challenging on your body. As your body switches from burning glucose to fat for fuel, unpleasant symptoms may occur.
Side effects of the vegan keto diet may include:
- Fatigue
- Nausea
- Irritability
- Constipation
- Poor concentration
- Diarrhea
- Weakness
- Headaches
- Muscle cramps
- Dizziness
- Difficulty sleeping
Staying hydrated, getting enough rest, eating fiber-rich foods, and engaging in light activity can help ease keto flu symptoms. Supplementing with the electrolytes magnesium, sodium, and potassium can help reduce certain symptoms, such as muscle aches, headaches, and insomnia.
Who Should Avoid the Vegan Keto Diet?
As the vegan keto diet restricts many foods, it’s not appropriate for everyone. The vegan keto diet may not be suitable for those with type 1 diabetes, women who are pregnant or breastfeeding, athletes, or those with eating disorders or a history of disordered eating. If you consider transitioning to a vegan keto diet, consult your doctor or a qualified health professional first to ensure the diet is safe to follow.
Incorporating More Plant-Based Foods: Tips for a Smooth Transition
A plant-based diet doesn’t have to be complicated. Here are some tips to make the transition as simple (and delicious) as possible.
Read also: Advantages of a Plant-Based Cleanse
Keep Goals Manageable: Start with small goals, such as adding a serving of fruit with breakfast or filling half your plate with vegetables at dinner. Focus on adding rather than removing foods from your diet.
Look for ‘Heart Healthy’ Options When Eating Out: Restaurants often feature lower-calorie or heart-healthy options, which tend to include more plant-based foods. Review the menu beforehand to plan your order and ask for modifications, like replacing meat with tofu or beans.
Think of Meat as a Garnish: Minimize meat by thinking of it as a topping rather than a main dish. Load up bowls with more veggies and a smaller amount of seasoned meat, or add smaller amounts of meat to burritos or salads.
Consider Food Quality: Not all plant-based diets are created equal. Ensure that whole, high-fiber, and minimally processed foods make up the bulk of your diet.
Supplement Where Necessary: Be intentional when it comes to avoiding deficiencies, especially if you’re forgoing all animal products.