The vegan keto diet combines the principles of veganism, which excludes all animal products, with the ketogenic diet, which is a high-fat, low-carbohydrate eating plan. This combination can be challenging but also offers potential health benefits, including weight loss, improved blood sugar control, and reduced inflammation. Crafting delicious and satisfying vegan keto dinners requires creativity and a focus on nutrient-dense, low-carb ingredients.
Understanding the Vegan Keto Diet
The primary goal of a vegan keto diet is to shift the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve this, the diet typically consists of 70-80% of calories from fats, 15-25% from plant-based proteins, and only 5-10% from carbohydrates, usually capping at 35-50 grams of net carbs per day.
What to Eat
Despite its restrictions, the vegan keto diet offers a variety of delicious and nutritious foods, including:
- Healthy Fats: Avocados, coconut oil, olive oil, MCT oil, nuts, and seeds are essential for providing the bulk of your daily calories.
- Low-Carb Vegetables: Leafy greens like spinach and kale, zucchini, cauliflower, mushrooms, and bell peppers are excellent choices due to their low carbohydrate content and high nutrient density.
- Vegan Proteins: Tofu, tempeh, seitan, hemp seeds, and pumpkin seeds offer plant-based protein sources that fit well into a keto framework.
- Dairy Substitutes: Coconut yogurt, cashew cheese, and almond milk can replace traditional dairy products while keeping carb levels low.
- Berries (in moderation): Raspberries, blackberries, and strawberries can be enjoyed in small quantities.
What to Avoid
To maintain ketosis, it’s important to avoid or limit certain foods:
- Grains and Starches: Rice, pasta, bread, and corn are high in carbohydrates and should be minimized.
- Legumes: Beans, lentils, and chickpeas are generally too high in carbs for a strict keto diet.
- Processed Vegan Foods: Vegan junk food and sugary plant-based snacks often contain hidden carbs and unhealthy additives.
Potential Benefits and Risks
Adopting a vegan keto diet may offer several benefits:
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- Weight Loss: Both vegan and keto diets have been shown to support weight loss.
- Blood Sugar Control: Reducing carbohydrate intake can help manage insulin levels and lower the risk of type 2 diabetes.
- Heart Health: Healthy fats from nuts and avocados may help lower LDL (bad) cholesterol levels.
- Anti-Inflammatory Effects: Plant-based diets are often associated with reduced inflammation in the body.
However, it's also crucial to be aware of potential risks:
- Nutrient Deficiencies: It can be challenging to obtain sufficient vitamin B12, vitamin D, iron, and omega-3 fatty acids on a vegan keto diet.
- Digestive Issues: Low fiber intake may lead to constipation if not carefully managed.
- Keto Flu: The initial transition into ketosis can cause fatigue, headaches, and irritability.
To mitigate these risks, consider supplementing with vitamin B12, omega-3s (DHA/EPA), iron, and vitamin D. Consulting a registered dietitian can also provide personalized guidance and ensure you meet all your nutrient needs.
Delicious Vegan Keto Dinner Recipes
Creating satisfying vegan keto dinners involves using low-carb vegetables, plant-based proteins, and healthy fats to create flavorful and filling meals. Here are some exceptional recipes that align with the vegan keto lifestyle:
Soups and Salads
Cauliflower Soup
Cauliflower soup is a creamy and comforting option that can be easily adapted for a vegan keto diet. Ensure you use vegetable stock and omit any dairy cream, relying instead on coconut milk or blended cashews for creaminess.
Instant Pot Vegetable Soup
This is a quick and easy way to pack in a variety of low-carb vegetables. Use an assortment of non-starchy vegetables like spinach, zucchini, and bell peppers.
Read also: Vegan Diet for Bodybuilding
Best Arugula Salad
Keep it simple with an arugula salad. Arugula’s peppery flavor pairs well with a simple vinaigrette made from olive oil and lemon juice. Be sure to skip the parmesan cheese to keep it vegan.
Kale Salad with Tahini Dressing, Avocado, and Hemp Seeds
Kale is a nutritional powerhouse, rich in vitamins and minerals. Massaging chopped kale with a tahini dressing (made from tahini, lemon juice, and olive oil) helps soften its texture and enhance its flavor. Add sliced avocado for creaminess and hemp seeds for a protein boost.
Heart of Palm Avocado Salad
This salad combines creamy avocado with crunchy nuts, a lemon basil dressing, and briny heart of palm. It's quick, simple, and full of flavor and texture.
Stir-Fries and Noodles
Cauliflower Rice Stir-Fry with Tempeh and Coconut Aminos
Cauliflower rice serves as an excellent low-carb alternative to traditional rice. Sauté tempeh in coconut oil until golden brown, then add cauliflower rice, bell peppers, and coconut aminos for a savory umami flavor.
Shiritaki Noodles with Spinach, Sauce, and Olives
Shiritaki noodles are incredibly low in carbs and calories, making them a perfect base for a vegan keto meal. Simply drain and rinse the noodles, then sauté them with spinach, marinara sauce (or salsa), and sliced olives.
Read also: Lose Weight with Veganism
Zucchini Noodles with Pesto and Hemp Seeds
Spiralized zucchini noodles offer a satisfying pasta alternative. Blend fresh basil, olive oil, garlic, and walnuts to create a rich pesto sauce, and toss with the zucchini noodles. Sprinkle hemp seeds on top for added protein and omega-3s.
Vegan Pad Thai
This vegan keto Pad Thai replaces traditional noodles with vegetable noodles and features protein-packed tofu, crunchy veggies, and a flavorful peanut sauce.
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.
Cabbage Wraps Stuffed with Tofu and Almond Butter Sauce
Crunchy cabbage leaves make a great low-carb alternative to tortillas. Fill them with sautéed tofu, cucumber, and shredded carrots, and drizzle with an almond butter sauce made from almond butter, tamari, and lime juice.
Baked and Roasted Dishes
Whole Roasted Cauliflower
Roasting a whole cauliflower brings out its natural sweetness and creates a visually stunning dish. Season with tomatoes, garlic, and herbs for an incredible flavor combination.
Oven-Roasted Brussels Sprouts
Roasting Brussels sprouts is a simple way to enhance their flavor. Toss them with olive oil, salt, and pepper, and roast until they are tender and slightly caramelized.
Ratatouille
This classic vegetable stew features eggplant, zucchini, bell peppers, and tomatoes. It’s a flavorful and colorful dish that’s naturally vegan and keto-friendly.
Roasted Cauliflower Steaks
Unlock the flavors of cauliflower by roasting thick slices (steaks) and topping them with a red pepper, olive, and caper salsa. This healthy and vegan dish makes a tasty light lunch or supper.
Grilled Eggplant “Steaks” with Avocado Salsa
Eggplant is a fantastic low-carb vegetable that absorbs flavors well. Slice eggplant into thick rounds, brush with olive oil, and grill until tender. Top with an avocado salsa made from diced avocado, lime juice, and chopped tomatoes.
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.
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'
Fritters and Burgers
Zucchini Cauliflower Fritters
These fritters are perfect as a side, snack, or light lunch. Combine grated zucchini and cauliflower with seasonings and a binding agent like flaxseed meal.
Vegan Keto Portobello Mushroom Burgers
Portobello mushrooms make excellent burger substitutes due to their meaty texture. Marinate and grill the mushrooms, then serve them on lettuce wraps or keto-friendly buns with your favorite toppings.
Broccoli Fritters
These broccoli fritters aren’t like regular deep fried broccoli. They have crunch and body to them. They’re similar to hushpuppies, but made out of broccoli instead of corn meal.
Other Creative Dishes
Masala Frittata with Avocado Salsa
A spicy twist on a simple frittata recipe, with Masala paste, coriander and plump cherry tomatoes. Pair it with our avocado salsa for a light and budget-friendly supper
Greek bouyiourdi
Enjoy this baked feta with tomatoes, garlic and chilli 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
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
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
Courgette & halloumi skewers
Marinade cheese with mint, lemon and olive oil, thread onto kebab skewers with veg and chargrill
Vegan “Cheesy” Broccoli Soup
This creamy soup is packed with fiber, vitamins, and healthy fats. Blend steamed broccoli with full-fat coconut milk and nutritional yeast for a dairy-free cheesy flavor. Serve warm for a comforting and nourishing meal.
Quick and Easy Recipes
Tempeh, Spinach, Broccoli, and Olives
Sauté broccoli florets, frozen spinach, and chopped tempeh in a pan with olive oil, salt, pepper, and garlic powder. Add olives for extra flavor. This simple dish is ready in minutes and provides a good balance of protein and vegetables.
Brussels Sprouts, Spinach, and Hummus
Chop or slice Brussels sprouts and sauté them with frozen spinach. Stir in hummus for added creaminess and flavor. Season with salt, pepper, olive oil, and garlic powder.
Shiritaki “Alfredo” with Spinach
This recipe is incredibly easy. Drain and rinse shiritaki noodles, then mix them in a pan with vegan cream cheese, frozen spinach, salt, pepper, olive oil, and garlic powder. Add a little water or non-dairy milk while stirring until you reach the desired texture.
Easiest-Ever Guacamole
While you might skip the chips, this simple guacamole recipe is seriously so good-you'll be eating it by the spoonful! Mash avocados with lime juice, salt, and your favorite seasonings.
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
Mushroom brunch
You only need mushrooms, eggs, kale and garlic to cook this tasty one-pan brunch. It's comforting yet healthy, fibre rich and gluten-free too
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