Vegan Keto: Delicious, Nutritious, And Easy Meals

A vegan keto diet is a combination of a plant-based diet and an extremely low-carbohydrate intake. While the keto diet is usually associated with animal-based products, it can be adapted to fit plant-based meal plans.

A vegan keto diet is more restrictive than a standard keto or vegan diet, so careful planning is required to ensure nutritional needs are met. This diet consists of roughly 70% fats, 25% protein, and 5% carbs, with the remaining 10% coming from keto-friendly plant-based foods.

To achieve the desired macronutrient ratio, vegans on a keto diet should consume plenty of plant-based fats and proteins while limiting carbohydrates. This can be achieved by eating foods such as coconut products, avocados, nuts, seeds, tofu, tempeh, and non-starchy vegetables.

A vegan keto diet offers potential health benefits, including weight loss, improved blood sugar control, and reduced risk of heart disease and diabetes. However, it may also lead to nutritional deficiencies and other adverse effects, so it is important to consult a healthcare professional before starting this or any other restrictive diet.

Vegan keto food groups

A vegan keto diet is a plant-based version of the popular ketogenic diet. It is a very low-carbohydrate diet, with fat and protein making up the majority of the diet. As a vegan keto dieter, you will need to be mindful of the food groups you can eat and those you should avoid.

Food Groups to Eat

• Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut, and coconut oil.
• Oils: Olive oil, nut oil, avocado oil, MCT oil, and nut oils.
• Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds, pistachios, and sunflower seeds.
• Nut and seed butter: Peanut butter, almond butter, sunflower butter, and cashew butter.
• Non-starchy vegetables: Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms, and above-ground vegetables like broccoli, cauliflower, and zucchini.
• Vegan protein sources: Full-fat tofu, tempeh, and seitan.
• Vegan full-fat "dairy": Coconut yogurt, vegan butter, cashew cheese, and vegan cream cheese.
• Avocados: Whole avocados and guacamole.
• Berries: Blueberries, blackberries, raspberries, and strawberries in moderation.
• Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, and spices.

Food Groups to Avoid

• Grains and starches: Cereal, bread, baked goods, rice, pasta, and grains.
• Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, and chocolate milk.
• Sweeteners: Brown sugar, white sugar, agave, and maple syrup.
• Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, and peas.
• Beans and legumes: Black beans, chickpeas, and kidney beans.
• Fruits: All fruits except avocados and small portions of certain fruits like berries.
• High-carb alcoholic beverages: Beer, sweetened cocktails, and 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, and marinades.
• Highly processed foods: Packaged foods—focus on whole, unprocessed foods instead.
• Animal products: Meat, poultry, eggs, dairy, and seafood.

Vegan keto meal ideas

Combining a vegan diet with a keto diet can be challenging, as the two approaches can be contradictory. Low-carb, high-fat meat, fish, and poultry are staples for keto dieters, but they don't work at all for vegans. Meanwhile, high-protein legumes and meat substitutes are go-to's for vegans, but their carb content makes them unsuitable for keto adherents.

However, with careful planning, it is possible to follow a vegan keto diet. Here are some meal ideas that fit the vegan-keto bill:

Breakfast

• Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut
• Chia pudding made with full-fat coconut milk topped with sliced almonds
• Full-fat coconut yogurt topped with nuts, seeds, and unsweetened shredded coconut
• Tofu scramble with vegan cheese, mushrooms, and spinach
• Coconut almond chia pudding

Lunch

• Creamy coconut and cauliflower soup
• Zucchini noodles with walnut pesto and vegan cheese
• Easy keto cauliflower tacos
• Broccoli almond soup
• Keto zucchini crust pizza
• Mediterranean keto collard green wraps
• Mushroom cauliflower rice skillet
• Palm hearts avocado salad
• Mashed cauliflower with vegan gravy
• Classic American coleslaw
• Creamy vegan tomato soup
• Low-carb cauliflower tabbouleh

Dinner

• Cauliflower rice stir-fry with tofu
• Vegan walnut chili with vegan cheese and sliced avocado
• Shirataki noodles with mushrooms and vegan Alfredo sauce
• Vegan walnut chili with vegan cheese
• Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese
• Eggplant lasagna made with vegan cheese
• Cauliflower fried rice
• Vegan Portobello mushroom burgers
• Baked vegan ratatouille
• Vegan sesame tofu and eggplant
• Warm Asian broccoli salad
• Vegetarian red coconut curry
• Crispy tofu and bok choy salad
• Spicy grilled eggplant with red pepper
• Oven-roasted Caprese salad
• Vegan Portobello steaks with avocado salsa
• Vegan keto scramble
• Vegan cucumber and 'bacon' side salad
• Keto-friendly spiralized veggie bowl
• Keto-friendly vegan chili
• Zoodles with asparagus and lemon pesto sauce
• Vegan keto mushroom pizzas

Snacks

• 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

Vegan keto food preparation

Understanding the Vegan Keto Diet

Before delving into food preparation, let's clarify what a vegan keto diet entails. This diet combines plant-based eating with a strict low-carbohydrate intake. It is high in fats (around 70-75%), includes moderate amounts of protein (20-25%), and restricts carbohydrates to a minimum (5-10%). The goal is to achieve and maintain ketosis, a metabolic state where the body burns fat for energy instead of glucose.

Stocking Your Pantry and Fridge

To prepare vegan keto meals, you'll need to stock your kitchen with a variety of plant-based, low-carb ingredients. Here are some essential items to have on hand:

• Fats and Oils: Avocado oil, coconut oil, olive oil, MCT oil, nut oils, and vegan butter.
• Nuts and Seeds: Macadamia nuts, walnuts, almonds, Brazil nuts, hemp seeds, chia seeds, pumpkin seeds, sunflower seeds, and nut butters.
• Dairy Alternatives: Coconut milk, coconut cream, coconut yogurt, vegan cheese, vegan butter, and soy or nut-based cheeses.
• Plant-Based Proteins: Tofu, tempeh, seitan, vegan meat substitutes, quinoa, amaranth, and other pseudograins.
• Vegetables: Non-starchy vegetables like leafy greens, broccoli, cauliflower, peppers, onions, tomatoes, mushrooms, and zucchini.
• Condiments and Sweeteners: Nutritional yeast, fresh herbs, spices, salt, pepper, stevia, erythritol, and monk fruit.

Meal Planning and Preparation

Now that you have the ingredients, it's time to plan and prepare your vegan keto meals:

• Breakfast: Try a tofu scramble with vegan cheese and avocado, chia pudding made with coconut milk, or a vegan keto smoothie with coconut milk, nut butter, and vegan protein powder.
• Lunch: Experiment with zucchini noodles or cauliflower rice stir-fry with tofu and low-carb vegetables. You can also make vegan walnut chili, zucchini crust pizza, or broccoli almond soup.
• Dinner: Explore options like eggplant lasagna with vegan cheese, portobello mushroom burgers, or baked ratatouille with cauliflower rice.
• Snacks: Enjoy sliced cucumber with vegan cream cheese, coconut fat bombs, nut and coconut bars, trail mix, roasted pumpkin seeds, celery sticks with nut butter, or guacamole with sliced bell peppers.

Tips for a Successful Vegan Keto Diet

As you embark on your vegan keto journey, keep these tips in mind:

• Limit Carbohydrates: Cut out grains, rice, bread, pasta, starchy vegetables, most fruits, and sugary foods. Focus on low-carb options like cauliflower rice, zucchini noodles, and non-starchy vegetables.
• Prioritise Plant-Based Fats: Avocados, nuts, seeds, and healthy oils should be a significant part of your diet. They provide essential nutrients and help you feel satiated.
• Get Creative with Proteins: Since animal products are off the table, focus on plant-based proteins like tofu, tempeh, seitan, and pseudograins. Mix and match to ensure a good variety of amino acids in your diet.
• Veganise Keto Recipes: You can adapt many traditional keto recipes by substituting animal-based ingredients with vegan alternatives. For example, replace milk with coconut milk, heavy cream with coconut cream, and dairy cheese with vegan cheese.
• Supplement Wisely: Vegan keto diets may require additional supplements to prevent nutrient deficiencies. Consider taking vitamin B12, vitamin D, omega-3 fatty acids, and iron supplements to support your overall health.
• Monitor Your Progress: Keep track of your carbohydrate intake and how your body responds to the diet. Use calorie counting apps and glycemic index tables to stay within the recommended macronutrient ratios.

Vegan keto food restrictions

A vegan keto diet is a highly restrictive diet that combines the high-fat, low-carb ketogenic diet with a vegan diet that excludes all animal products.

On a vegan keto diet, you must restrict your carbohydrate intake to 20-50 grams per day to reach and maintain ketosis, a metabolic process where your body burns fat for fuel instead of glucose.

Foods to Avoid

• Meat and poultry: Beef, turkey, chicken, pork
• Dairy: Milk, butter, yoghurt
• Eggs: Egg whites and egg yolks
• Seafood: Fish, shrimp, clams, mussels
• Animal-based ingredients: Whey protein, honey, egg white protein

Foods to 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, except for small portions of certain fruits like berries
• 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

Vegan keto health risks

The vegan keto diet is a very low-carbohydrate diet that avoids animal products. While it may offer some health benefits, such as weight loss and a reduction in body fat, it is a highly restrictive diet that is not suitable for everyone.

Health Risks

The vegan keto diet carries certain health risks, including the possibility of developing nutritional deficiencies. The diet restricts many food groups, which can make it challenging to obtain all the essential nutrients the body needs. For example, vegan keto diets tend to be low in important nutrients such as vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron, and calcium.

Additionally, the diet may be associated with an increased risk of heart disease due to the high intake of saturated fat. The keto diet has been shown to increase LDL ("bad") cholesterol and triglyceride levels in some individuals.

Adverse Effects

In the early stages of the diet, some people may experience adverse effects such as headaches and fatigue. This is often referred to as "keto flu," and it occurs during the transition period when the body switches from burning glucose to burning fat for fuel.

Precautions

The vegan keto diet is not suitable for everyone. It should be avoided by individuals who are pregnant or breastfeeding, have a history of disordered eating, or have gallbladder conditions. Athletes and those with type 1 diabetes may also find this diet challenging.

It is important to consult a doctor or qualified health professional before starting the vegan keto diet to ensure it is safe and appropriate for your individual needs and health goals.

Frequently asked questions