Leena Watts
The ketogenic diet is a high-fat, low-carb, moderate-protein diet that can be challenging to follow while also maintaining a vegan lifestyle. Vegan diets exclude all animal products, which typically provide the high-fat content needed for a keto diet. However, it is possible to follow a vegan keto diet with careful planning and a focus on high-fat, plant-based foods. Some popular vegan cheese options that are keto-friendly include Miyoko's Creamery, Follow Your Heart, and Sheese. These products can be used in various recipes, such as cauliflower mac and cheese, to create delicious and satisfying meals that align with both dietary restrictions.
| Characteristics | Values |
|---|---|
| Possible | Yes |
| Difficult | Yes |
| Requires | Careful planning, motivation, high-quality vitamins and minerals |
| Food | High-fat, plant-based products like coconut oil, MCT oil, avocados, seeds, nuts, coconut milk, olive oil, nut butter, non-starchy vegetables, full-fat tofu, coconut yoghurt, cashew cheese, vegan cream cheese, vegan butter, vegan cheese shreds |
| Brand | Miyoko's Creamery, Sheese, Follow Your Heart |
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What You'll Learn
Vegan cheese brands that are keto-friendly
A vegan keto diet can be challenging as it excludes all animal products and high-carbohydrate foods. However, there are some vegan cheese options that can be enjoyed as part of a keto diet. Here are some brands that offer vegan cheese suitable for a keto diet:
- Follow Your Heart: They offer two types of vegan mozzarella, one of which is specifically recommended for its keto-friendliness. They also have other vegan cheese options that may be suitable, depending on their ingredients and macronutrient profile.
- Sheese: This brand offers a range of vegan cheeses, including a mature cheddar and a cream cheese variety. However, availability may vary by region, as some users have reported difficulty finding it in certain locations.
- Earth Balance: They offer both cheddar and mozzarella options, which are enjoyed by those following a vegan keto diet.
When choosing vegan cheese for a keto diet, it's important to consider the ingredients and nutritional profile. Some key considerations include:
- Ingredients: Look for vegan cheeses made with healthy fats and low-carb ingredients. Coconut oil, avocado oil, MCT oil, and nut or seed butters are good choices.
- Net Carbs: Aim for vegan cheeses with low net carb content. The total carbohydrate content minus the fibre and certain sugar alcohols gives you the net carbs.
- Fat Content: Since keto is a high-fat diet, choosing vegan cheeses with a higher fat content will help you stay in ketosis.
You can also make your own vegan keto cheese at home using ingredients like nutritional yeast, coconut oil, and nuts, but finding the right recipes and brands that fit your taste preferences and nutritional needs may require some experimentation.
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High-fat, plant-based foods for keto vegans
Vegan diets, which exclude all animal products, can be challenging to follow alongside a ketogenic diet, which is typically high in fat and low in carbohydrates. However, it is possible to adhere to a vegan keto diet with careful planning and a focus on high-fat, plant-based foods.
Coconut Products: Full-fat coconut milk, coconut cream, and unsweetened coconut provide healthy fats without the carbohydrates.
Oils: Olive oil, nut oils, coconut oil, MCT oil, and avocado oil are all excellent sources of healthy fats. MCT oil, in particular, is rich in medium-chain triglycerides, which boost ketone levels and enhance fat burning.
Nuts and Seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, and pumpkin seeds are nutrient-dense and high in healthy fats. Nut and seed butter, such as peanut butter, almond butter, and sunflower butter, are also good options.
Non-starchy Vegetables: While vegetables tend to be lower in fat, non-starchy options like leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, and mushrooms can be paired with high-fat oils or dressings.
Vegan Protein Sources: Full-fat tofu and tempeh provide both protein and healthy fats.
Vegan Full-fat "Dairy": Coconut yogurt, vegan butter, and vegan cheeses made from cashews or other nuts can add variety to a keto vegan diet. Some recommended brands include Miyoko's Creamery and Follow Your Heart.
It is important to note that a vegan keto diet may be more restrictive in certain nutrients, so supplementing with high-quality vitamins and minerals is crucial. Eating fortified foods, focusing on whole foods, and enhancing nutrient availability through methods like fermenting and sprouting can help ensure a nutritionally adequate diet.
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Nutritional drawbacks of a vegan keto diet
A vegan keto diet has several nutritional drawbacks. Firstly, it may lead to nutritional deficiencies as many of the restricted foods on a keto diet are rich sources of essential vitamins and minerals. For example, a keto diet typically excludes grains, which are a good source of vitamins B and E, fibre, and minerals such as zinc, iron, magnesium, and potassium.
Secondly, due to its very high-fat content, a vegan keto diet may be harmful to the liver in the long term. The liver has to work harder to process fats, just as it does with alcohol or sugar. The liver is responsible for over 500 functions in the body, including fat burning, hormone regulation, blood production, and toxin excretion.
Thirdly, a very low-carbohydrate diet can cause a drop in energy levels, difficulty concentrating, and strained bowel movements. Carbohydrates are an essential source of energy and nutrition, providing the body with glucose, which is the primary source of energy for physical activity and other bodily functions. They also aid digestion and help maintain healthy blood sugar levels and appetite regulation.
Finally, there is some evidence that the high-fat nature of a vegan keto diet may be linked to an increased risk of heart disease. The heavy intake of saturated fats associated with a classic keto diet has been shown to lead to a steep rise in 'bad' cholesterol, dyslipidemia, and heart problems.
In conclusion, while a vegan keto diet may offer some benefits, it is important to carefully consider the potential nutritional drawbacks and consult a doctor or dietitian before making any significant dietary changes.
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Vegan keto meal ideas
A vegan keto diet can be restrictive, but there are still plenty of meal options to choose from. Here are some ideas for vegan keto meals and snacks:
Breakfast
- Tofu scramble with vegetables such as mushrooms, bell peppers, onions, spinach, edamame, and bok choy.
- Avocado toast with almond butter.
Lunch
- Avocado, tomato, and arugula salad with baked tempeh.
- Guacamole with low-carb keto crackers and hemp seeds.
- Cauliflower mac and cheese.
- Vegetable noodle dishes.
- Cauliflower crust pizza with vegan cheese.
Dinner
- Smoked cauliflower with a crusty smoked layer and soft cauliflower flesh.
- Spaghetti squash lasagna bowls with tomato sauce and creamy vegan ricotta.
- Heart of palm avocado salad with a lemon basil dressing.
- Cauliflower and tomatoes with garlic.
- Ratatouille.
Snacks
- Guacamole
- Vegan cheese, such as cashew cheese, Sheese, or Follow Your Heart.
- Coconut yogurt.
- Nuts and seeds, such as almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, and pumpkin seeds.
- Nut and seed butter, such as almond butter or peanut butter.
- Leafy greens and low-carb vegetables, such as zucchini, broccoli, peppers, and mushrooms.
Condiments and Dressings
- Hot sauce
- Soy sauce
- Yellow mustard
- Vinaigrette
- Vegan mayo
- Vegan butter
Grilled vegetables with olive oil and balsamic vinegar.
Grilled vegetables can be a tasty and healthy option when prepared with the right ingredients. For a vegan keto-friendly dish, grill a variety of vegetables such as eggplant, zucchini, and bell peppers. Drizzle with olive oil and balsamic vinegar, and sprinkle with salt and pepper to taste.
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Other vegan substitutes for cheese
Vegan diets exclude all animal products, which makes it more difficult to eat low-carb. However, it is possible to follow a vegan keto diet, which involves focusing on vegan, healthy foods that are high in fat and low in carbs.
Some vegan cheese substitutes include:
- Firm tofu – either grated, crumbled, or pureed in a food processor, tofu can be used as a substitute for firmer style soft cheeses. Adding nutritional yeast flakes can boost the cheesy flavour.
- Soy yoghurt – these dairy-free yogurts can be used as a substitute for soft cheese. To get a closer match, try lining a sieve with kitchen paper and draining the yoghurt for a few hours.
- Hummus – adding a big dollop of creamy hummus can add substance and flavour to a dish, replacing soft cheese.
- Cashew cheese – adding maple syrup or sugar to cashew cheese creates a delicious dairy-free cream cheese frosting.
- Brazil Nut 'Parmesan' – this can be grated to make a dust that looks like parmesan and is delicious sprinkled on pasta dishes.
- Olives – a handful of olives can be a good vegan alternative to parmesan or other hard cheeses.
- Sun-dried tomatoes – bursting with flavour, sun-dried tomatoes can add sweetness to a dish.
- Roast almonds – these can be used as a dairy-free alternative to parmesan in pesto.
Some other vegan cheese substitutes include commercial plant-based options such as Violife, Daiya, and Sheese.
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Frequently asked questions
Yes, it is possible to eat vegan cheese on a keto diet. However, it is important to choose vegan cheese that is high in fat and low in carbs. Some popular brands of vegan cheese that are keto-friendly include Miyoko's Creamery, Follow Your Heart, and Sheese.
When following a vegan keto diet, it is important to focus on high-fat, plant-based foods such as coconut oil, MCT oil, avocados, seeds, nuts, and their derivatives. Some specific examples include full-fat coconut milk, olive oil, almonds, hemp seeds, almond butter, leafy greens, and full-fat tofu.
The vegan keto diet combines the benefits of the vegan and keto diets. The vegan diet is often chosen for ethical reasons related to animal suffering and the climate crisis. The keto diet is a popular weight-loss strategy and is also associated with other health benefits. However, it is usually associated with animal foods, so combining it with veganism can be challenging and requires careful planning.
