Navigating the keto diet as a vegetarian can be challenging, especially when it comes to finding satisfying and convenient snacks. This article provides a comprehensive guide to creating and choosing vegetarian keto snacks that are both delicious and compliant with your dietary needs. Whether you're craving something sweet, savory, crunchy, or creamy, there's a keto-friendly option for you.
Understanding the Vegetarian Keto Diet
The ketogenic diet is a high-fat, low-carbohydrate eating plan designed to shift the body's primary fuel source from glucose to ketones, a process known as ketosis. For vegetarians, this means carefully selecting plant-based foods that are low in carbs and high in healthy fats and protein.
Key Principles for Vegetarian Keto Snacking
- Low Carb is the Way: Prioritize snacks with minimal carbohydrates.
- Embrace Good Fats: Incorporate sources like avocados, nuts, and olive oil.
- Protein Power: Include protein to keep you feeling full and satisfied.
- Sugar Detective Mode: Scrutinize labels for hidden sugars.
- Fiber is Key: Choose fiber-rich options to support digestion and satiety.
Sweet Vegetarian Keto Snack Recipes
Vegan Keto Granola Bars
These granola bars contain only 4 grams of net carbs per bar. They are a perfect low-carb breakfast, lunch, or high-protein snack. They are full of coconut, hemp hearts, pumpkin seeds, and chia seeds.
Coconut Clusters
These little coconut clusters are a great nutritional snack on the go and perfect for meal prep!
Keto Chocolate Cake
A keto version of a classic chocolate cake, this recipe uses xylitol, almond flour, and cacao powder to keep carbohydrate levels low.
Read also: Is a Vegetarian Elimination Diet Right for You?
Keto Vanilla Cake
This keto cake is made with sunflower seed and almond flours, covered with a creamy yogurt frosting.
Keto Vanilla Ice Cream
This easy keto ice cream with just four ingredients, including coconut milk and nut butter. Serve with blueberry chia jam.
Keto Pancakes
These low carb keto pancakes with almond flour instead of regular wheat flour. Serve with blueberries and keto-friendly syrup.
Bounty Balls
These healthy vegan Bounty balls are super easy to make with just 4 ingredients! Bursting with delicious coconut flavor, this homemade recipe tastes almost like the “original” but is made with real food instead. It is gluten-free, crispy, and buttery.
Almond Flour Cookies
These 3-ingredient almond flour cookies are such delicious low-carb vegan snacks!
Read also: Healthy Vegetarian Eating
Edible Brownie Batter
This edible brownie batter is everything you love about brownies in one large glass!
Chocolate Fudge
This delicious chocolate fudge treat requires only 5 ingredients and less than 10 minutes to make!
Chocolate Avocado Pudding
This quick and easy chocolate avocado pudding is full of healthy fats and protein!
Coconut Flour Shortbread Cookies
These delicious coconut flour shortbread cookies require only 3 ingredients to make and are really crumbly!
Vanilla Mug Cake
This scrumptious vanilla mug cake bakes up in the microwave in just one minute! It has an almond flour-based grain-free batter that also features applesauce, cashew butter, cinnamon, vanilla, and almond milk.
Read also: Is a Chicken-Inclusive Vegetarian Diet Right for You?
Sugar-Free Raw Vegan Brownies
These sugar-free raw vegan brownies are ready in 30 minutes and one piece contains only 2.3 net carbs! They are made without an oven using ingredients like roasted almonds, desiccated coconut, coconut flour, cocoa powder, and sugar-free syrup.
Coconut Cheesecake Fat Bombs
These coconut cheesecake fat bombs are rich in healthy fats and contain only three simple ingredients - cream cheese, coconut butter, and stevia (or monk fruit). This recipe takes only five minutes to prepare (plus freeze time), and each fat bomb comes in at only one net carb.
Double Chocolate Muffins
If you’re looking for an on-the-go keto breakfast, these double chocolate muffins fit the bill. Bake them ahead and enjoy them as your quick and easy breakfast option all week.
Lemon Cashew Cookies
Making cookies with nut butter is one of the greatest keto hacks out there. Cashew butter is super creamy, giving this lemon cashew cookie a fantastic mouthfeel. This recipe is ready in just 22 minutes, with each cookie containing just 140 calories with four net carbs.
Keto Peanut Butter Cookies
These Keto Peanut Butter Cookies - a divine trio of simplicity, flavor, and speed. Just three ingredients - peanut butter, eggs, and a sweetener - unite to bring you the classic peanut butter cookie experience without a trace of flour or grains.
Strawberry Cream Cheese Bites
Fresh strawberries team up with a creamy filling, creating bites of pure joy. And they’re ready after chilling for only a few hours in the freezer.
2-Ingredient Creamy Keto Yogurt
This creamy marvel is made with just 2 ingredients! With less than 1 gram of carbs per serving, it’s a game-changer for your low-carb lifestyle. This is budget-friendly and a breeze to whip up. All you need is coconut milk and probiotic pills, and voila, yogurt magic! Add in some low-carb fruits or flavor extracts to suit your taste buds.
Savory Vegetarian Keto Snack Recipes
Cinnamon & Apricot Trail Mix
A keto, vegan trail mix for when you're on the go.
Stuffed & Grilled Vegetable Bites
These delicious vegetarian tapas bites are filled with creamy ricotta, sundried tomatoes and basil - a perfect dinner party nibble.
Roasted Pumpkin Seeds
Roast pumpkin seeds with seasoning for a tasty snack with a little seasoning, or an eye-catching garnish.
Basil & Olive Eggs
Get a boost of protein with eggs stuffed with basil and Kalamata olives. They'd work as a tasty lunch alongside a salad as well as being a healthy vegetarian snack.
Citrus & Fennel Marinated Olives
This simple tapas dish can be made well in advance - the longer they are left, the more flavour the olives will absorb.
Baked Olives with Feta
Roast olives and cheese with garlic, fennel and chilli for an easy and delicious canapé - a tasty dinner party nibble.
Avocado with Virgin Mary Dressing
This avocado dish contributes two of your five-a-day and takes mere minutes to prepare.
Chilli Avocado
Avocado makes a great snack as it keeps you fuller for longer, add a touch of heat and a squeeze of lime juice for added zing.
Vegan Herb Cheese Ball
This vegan herb cheese ball is made with mostly almonds and requires only 10 minutes of prep time!
Roasted Nuts
Make your own roasted nuts at home for an easy low-carb vegan snack! This recipe calls for an air fryer to create spicy peanuts where you can use any of your favorite oil for roasting.
Kale Chips
Here’s how to make kale chips in 6 different ways! All of them are low carb-friendly and unbelievably easy to make.
Cauliflower Hummus
This creamy cauliflower hummus comes together super quickly. Made with tahini, lemon juice, garlic, cumin and coriander, it has all the rich hummus flavors with only a fraction of the carbs!
Celery Snacks
Filled with creamy goodness through every bite, these cute celery snacks are healthy, delicious and totally kid-approved!
Zucchini Pancakes
Zucchini pancakes offer a fantastic way to add a little more nutrition to your breakfast. Each pancake contains only one net carb, and also provides five grams of protein.
Broccoli Cheddar Soup
This creamy delight comes with only four net carbs per serving, and 21 grams of fat - so you’ll be nothing if not satisfied.
Spin Dip
This creamy appetizer is packed with cheesy goodness coming from cream cheese, sour cream, mayo, mozzarella, and parmesan - wow.
Mozzarella Sticks
Switch up a few ingredients and actually make mozzarella sticks a healthy snack.
Avocado Pesto Sauce
This versatile, creamy avocado pesto sauce goes great on a salad, or even on top of some cauliflower rice or spaghetti squash.
Keto Quiche
You can fill it with all your favorite veggies, and top it with some avocado or salsa for some Mexican flair.
Eggplant Chips
Eggplant chips make a tasty and satisfying keto snack that’s ready in just 30 minutes.
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 flavourful meal.
Saag Paneer
An Indian dish with plenty of flavour, saag paneer is a well-loved vegetarian side dish. It's rich in calcium and folate from the spinach and is gluten-free, too.
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.
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 colourful and healthy, quick-cook vegetarian keto meal.
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.
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.
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