The vegan keto diet combines the principles of veganism and the ketogenic diet. This means avoiding all animal products while drastically reducing carbohydrate intake to induce ketosis, a metabolic state where the body primarily burns fat for energy. This article provides a comprehensive guide to vegan keto meals, exploring what to eat, what to avoid, potential benefits and risks, and a variety of delicious recipes to get you started.
Understanding the Vegan Keto Diet
The vegan keto diet is a low-carb, high-fat, moderate-protein diet that eliminates all animal products while keeping carbohydrates to a minimum. The goal is to reach ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. To follow this diet, about 70-80% of your calories should come from fats, 15-25% from plant-based proteins, and 5-10% from carbs-usually no more than 35-50g of net carbs per day.
Foods to Eat
Despite the restrictions, there are plenty of delicious, nutrient-dense options to enjoy on a vegan keto diet:
- Healthy Fats: Avocados, coconut oil, olive oil, MCT oil, nuts, and seeds.
- Low-Carb Vegetables: Leafy greens, zucchini, cauliflower, mushrooms, bell peppers.
- Vegan Proteins: Tofu, tempeh, seitan, hemp seeds, pumpkin seeds.
- Dairy Substitutes: Coconut yogurt, cashew cheese, almond milk.
- Berries (in moderation): Raspberries, blackberries, strawberries.
Foods to Avoid
Certain food groups need to be avoided or significantly limited on a vegan keto diet:
- Grains and Starches: Rice, pasta, bread, corn.
- Legumes: Beans, lentils, chickpeas.
- Processed Vegan Foods: Vegan junk food, sugary plant-based snacks.
Benefits and Risks of a Vegan Keto Diet
Following a vegan keto diet can offer several potential health benefits, but it's also important to be aware of the possible risks.
Read also: Vegan Diet for Diabetes Management
Potential Benefits
- Weight Loss: Studies show both vegan and keto diets can aid in weight loss.
- Blood Sugar Control: Reducing carbs can help manage insulin levels and reduce the risk of type 2 diabetes.
- Heart Health: Healthy fats, like those from nuts and avocados, may help lower LDL (bad) cholesterol.
- Anti-Inflammatory Effects: Plant-based eating has been linked to reduced inflammation.
Potential Risks
- Nutrient Deficiencies: Vitamin B12, vitamin D, iron, and omega-3s may be lacking.
- 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.
To mitigate these risks, consider supplementing with B12, omega-3s (DHA/EPA), iron, and vitamin D to avoid deficiencies. If you're considering a vegan keto diet but want to ensure you're meeting all your nutrient needs, working with a Registered Vegan Dietitian can help.
Delicious Vegan Keto Recipes to Try
Here are some vegan keto meal ideas to get you started:
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.
Read also: Vegan Diet for Bodybuilding
Masala Frittata with Avocado Salsa
A spicy twist on a simple frittata recipe, with Masala paste, coriander, and plump cherry tomatoes. Pair it with 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.
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.
Read also: Lose Weight with Veganism
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.
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.
Other Vegan Keto Meal Ideas
- Vegan Keto Portobello Mushroom Burgers: Delicious and rich in nutrients.
- Broccoli Almond Soup: Super creamy but completely dairy-free and low in carbs.
- Zucchini Pizza Crust: Calls for only five simple ingredients, is free from cheese, eggs and flour and high in veggies.
- Mediterranean-inspired Keto Collard Green Wraps: A healthy and flavorful option.
- Cauliflower Rice: Ready in only 20 minutes, it’s great for weeknight meals and can be loaded with different veggies.
- Heart of Palm Avocado Salad: Quick, simple, and full of flavor, color, and texture.
- Smoked Whole Cauliflower: Perfect for a healthy low-carb side dish or light dinner.
- Spaghetti Squash Lasagna Bowls: Halved, filled, and baked squash.
- Vegan Pad Pak Thai: Fresh, flavorful, and easy to make in less than 30 minutes.
- Cauliflower Puree: A flavorful, keto-approved puree.
- Eggplant Stuffed with Vegan Ricotta Cheese: Smothered in a homemade marinara sauce and topped with vegan mozzarella cheese.
- Vegan Keto Lettuce Wraps: Delivers all of the flavors thanks to the perfectly spiced and cooked tofu.
- Veggie Bowl: Get your spiralizer and make this colorful veggie bowl for your next low-carb dinner.
- No-Bean Chili: High in protein and low in carbs, packed with flavor thanks to cozy spices like cumin, chili, paprika, and cinnamon.
- Vegan Keto Portobello Mushroom Pizzas: Stuffed with vegan mozzarella, sugar-free marinara sauce and topped with vegan pepperoni and sprinkles of basil.
- American Coleslaw: Features crunchy veggies and creamy vegan mayo.
- Creamy Tomato Soup: Perfect for rainy day lunches and cozy dinners.
- Cauliflower Tabbouleh: Uses cauliflower rice instead of couscous for a keto and grain-free alternative.
- Avocado Toast: Crispy tofu “toast” with 32 grams of protein and 12g net carbs from nutritious vegetables.
- Samyang Buldak Ramen: Stays low carb with the help of keto-friendly noodles and a special fermented Korean ingredient.
- Chinese-inspired Tofu and Cauliflower Rice: Shines with crispy seasoned tofu puffs and cauliflower rice.
- Strawberry Cream buns: Vegan, keto and easier!
Sample Vegan Keto Meal Plan
Here's a sample 5-day vegan keto meal plan to give you an idea of how to structure your meals:
Day 1
- Breakfast: Chia Seed Pudding with Coconut Milk, Flaxseeds, and Almonds
- Snack: Sliced Cucumber with Guacamole
- Lunch: Zucchini Noodles with Pesto and Hemp Seeds
- Dinner: Cauliflower Rice Stir-Fry with Tempeh and Coconut Aminos
Day 2
- Breakfast: Tofu Scramble with Spinach, Mushrooms, and Avocado
- Snack: Almond Butter with Celery Sticks
- Lunch: Kale Salad with Tahini Dressing, Avocado, and Hemp Seeds
- Dinner: Vegan Coconut Curry with Cauliflower Rice
Day 3
- Breakfast: Chia Pudding with Coconut Milk and Pecans
- Snack: Sliced Bell Peppers with Cashew Cheese
- Lunch: Arugula Salad with Avocado, Pumpkin Seeds, and Olive Oil
- Dinner: Grilled Eggplant “Steaks” with Avocado Salsa
Day 4
- Breakfast: Almond Flour Pancakes with Coconut Yogurt
- Snack: Roasted Macadamia Nuts
- Lunch: Cabbage Wraps Stuffed with Tofu and Almond Butter Sauce
- Dinner: Vegan “Cheesy” Broccoli Soup
Day 5
- Breakfast: Coconut Yogurt with Chia Seeds and A Few Raspberries
- Snack: Trail Mix with Almonds, Coconut Flakes, and Pumpkin Seeds
- Lunch: Salad with Avocado, Olive Oil, and Pan-Fried Tempeh
- Dinner: Cauliflower Mash with Sautéed Mushrooms and Garlic
Additional Vegan Keto Recipe Ideas
- Ratatouille: A classic for a reason.
- Whole Roasted Cauliflower: Cauliflower + tomatoes + garlic = incredible!
- Arugula Salad: The essence of simplicity. Be sure to skip the parm!
- Oven-Roasted Brussels Sprouts: So simple, so few ingredients, so delicious!
- Cauliflower Soup: Of course, just be sure to use veggie stock and omit the cream!
- Instant Pot Vegetable Soup: Meet your new favorite weeknight dinner.
- Chocolate Keto Protein Shake: Chocolate milkshake for breakfast? Don't mind if I do.
- Keto Avocado Pops: Coconut milk is a keto vegan's best friend.
- Triple Berry Smoothie: Berries on berries on berries.
- Easiest-Ever Guacamole: This simple guac recipe is seriously so good-you'll be eating it by the spoonful!
- Zucchini Cauliflower Fritters: These are perfect as a side, a snack, or a light lunch.
- Zucchini Noodles with Avocado Sauce: A healthy and delicious option.
- Avocado Chocolate Mousse: A decadent and keto-friendly dessert.
- Fluffy Vanilla Waffles: Waffles that are vegan and keto approved? Best news ever.