Milly Gaines
Navigating a restaurant menu as a vegan following a keto diet can seem challenging, but with a bit of creativity and knowledge, it’s entirely possible to enjoy a satisfying meal. Vegan keto focuses on low-carb, high-fat, plant-based foods, so look for dishes that combine healthy fats like avocado, coconut oil, or nuts with non-starchy vegetables such as spinach, zucchini, or cauliflower. Options like zucchini noodles topped with avocado pesto, a salad with mixed greens, olives, and a tahini dressing, or a plate of roasted vegetables drizzled with olive oil and sprinkled with hemp seeds can fit the bill. It’s also helpful to ask the kitchen to customize dishes by omitting high-carb ingredients like grains or sugary sauces and substituting them with keto-friendly alternatives. With a little planning and communication, vegan keto dining out can be both delicious and aligned with your dietary goals.
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What You'll Learn
- Vegan Keto Salads: Mixed greens, avocado, nuts, seeds, olive oil, and vinegar-based dressings
- Plant-Based Fats: Avocado, coconut oil, olives, and vegan butter alternatives for high-fat meals
- Low-Carb Veggies: Zucchini, spinach, cauliflower, broccoli, and asparagus as keto-friendly vegetable options
- Vegan Protein Sources: Tofu, tempeh, seitan, and vegan cheese for protein without carbs
- Keto-Friendly Desserts: Coconut-based treats, dark chocolate, and avocado mousse for sweet, low-carb options
Vegan Keto Salads: Mixed greens, avocado, nuts, seeds, olive oil, and vinegar-based dressings
When dining out and adhering to a vegan keto diet, salads can be a versatile and satisfying option. A well-crafted Vegan Keto Salad typically includes a base of mixed greens, which are low in carbs and rich in nutrients. Mixed greens like spinach, arugula, kale, and romaine lettuce provide a variety of flavors and textures while keeping the carb count minimal. These greens are also packed with vitamins and minerals, making them an excellent foundation for your meal.
Next, incorporate avocado as a key ingredient. Avocado is a staple in vegan keto diets due to its high healthy fat content and low carb profile. It adds creaminess and richness to the salad, making it more filling and satisfying. Ask the restaurant to include a generous portion of fresh avocado slices or cubes to enhance both the flavor and nutritional value of your dish.
To add crunch and additional healthy fats, include a variety of nuts and seeds. Options like walnuts, almonds, pumpkin seeds, or sunflower seeds not only provide texture but also contribute to your daily fat and protein intake. Ensure the nuts and seeds are plain or lightly seasoned with salt, as sweetened or flavored varieties may contain added sugars or carbs. If the restaurant offers a nut-free option, you can also consider adding shredded coconut for a similar effect.
The dressing is a critical component of a Vegan Keto Salad. Opt for olive oil and vinegar-based dressings, as they are naturally low in carbs and free from animal products. A simple mixture of extra virgin olive oil, balsamic or red wine vinegar, a pinch of salt, and herbs like oregano or basil can elevate the salad without compromising your dietary goals. Avoid creamy dressings or those with added sugars, as they are often incompatible with vegan keto requirements.
When ordering, be specific about your preferences to ensure the salad meets your vegan keto needs. Request no cheese, croutons, or high-carb vegetables like carrots or beets. Instead, focus on the core components: mixed greens, avocado, nuts, seeds, and a simple olive oil and vinegar dressing. Many restaurants are accommodating and can customize dishes to fit dietary restrictions. By choosing these ingredients, you’ll enjoy a delicious, nutrient-dense meal that aligns perfectly with your vegan keto lifestyle.
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Plant-Based Fats: Avocado, coconut oil, olives, and vegan butter alternatives for high-fat meals
When dining out on a vegan keto diet, incorporating plant-based fats is essential to meet your macronutrient goals while staying true to your dietary preferences. Avocado is a top choice and can often be found on restaurant menus as a side or in salads. Rich in monounsaturated fats and fiber, avocado adds creaminess and satiety to your meal. Look for dishes like avocado salads, guacamole (ensure it’s made without added sugars), or ask for avocado slices as a topping on your main course. For example, a simple green salad with avocado, spinach, and a drizzle of olive oil can be a perfect vegan keto option.
Coconut oil is another versatile plant-based fat that can be incorporated into your restaurant meal, though it’s less likely to be directly available. However, you can inquire if the kitchen uses coconut oil for cooking, especially in Asian or tropical-inspired dishes. Coconut oil is high in medium-chain triglycerides (MCTs), which are great for ketosis. If you’re ordering a stir-fry or grilled vegetables, request that they be cooked in coconut oil instead of other vegetable oils to keep your meal vegan keto-friendly.
Olives are a convenient and flavorful way to add healthy fats to your meal. Many restaurants offer olive tapenade or whole olives as a side or appetizer. Olives are rich in monounsaturated fats and pair well with salads, charcuterie boards, or as a topping for grilled vegetables. For instance, a Mediterranean-style salad with olives, cucumbers, and a generous drizzle of olive oil can be a satisfying and fat-rich vegan keto option.
Vegan butter alternatives are increasingly available in restaurants, especially those catering to plant-based diets. Made from fats like avocado oil, coconut oil, or olive oil, these spreads can be used to add richness to your meal. For example, ask for vegan butter on the side to melt over steamed or sautéed vegetables, or request it as a substitute for traditional butter in dishes like cauliflower mash. Just ensure the vegan butter is free from added sugars or fillers to keep it keto-compliant.
When ordering, don’t hesitate to customize your meal to include these plant-based fats. For instance, swap out starchy sides for extra avocado or olives, or ask for dishes to be cooked in coconut oil or drizzled with olive oil. By focusing on these fats, you can enjoy a satisfying, high-fat vegan keto meal at any restaurant while staying aligned with your dietary goals. Always communicate your needs clearly to the staff to ensure your meal meets your requirements.
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Low-Carb Veggies: Zucchini, spinach, cauliflower, broccoli, and asparagus as keto-friendly vegetable options
When dining out as a vegan on a keto diet, it’s essential to focus on low-carb vegetables that align with both dietary restrictions. Zucchini is a versatile and keto-friendly option that many restaurants offer. You can request it grilled, sautéed, or spiralized into "zoodles" as a pasta substitute. Zucchini is low in carbs (about 3g net carbs per cup) and pairs well with olive oil, garlic, or vegan-friendly sauces like pesto. Ask your server to ensure it’s cooked without butter or dairy-based toppings to keep it vegan keto.
Spinach is another excellent choice, as it’s incredibly low in carbs (1g net carbs per cooked cup) and rich in nutrients. Look for dishes like sautéed spinach or salads where spinach is the base. Ensure it’s prepared with olive oil or a vegan dressing instead of creamy, dairy-based sauces. Spinach can also be added to stir-fries or served as a side, making it a flexible option for vegan keto diners.
Cauliflower is a keto staple and widely available in restaurants. It can be riced, mashed, or roasted, offering a low-carb alternative to starchy sides (4g net carbs per cup). Request cauliflower rice as a base for stir-fries or bowls, or ask for roasted cauliflower seasoned with herbs and olive oil. Avoid breaded or fried versions, as they’re often coated in high-carb ingredients.
Broccoli is another nutrient-dense, low-carb vegetable (4g net carbs per cup) that’s commonly found on menus. Opt for steamed or roasted broccoli and ask for it to be tossed in olive oil or a vegan-friendly sauce. It pairs well with dishes like stir-fries or as a simple side. Ensure it’s not prepared with butter or cheese to keep it vegan keto.
Asparagus is a sophisticated and keto-friendly vegetable that’s often available in fine dining or health-focused restaurants. It’s very low in carbs (4g net carbs per cup) and can be grilled, steamed, or roasted. Request it drizzled with olive oil, lemon, or a vegan dressing for added flavor. Asparagus works well as a side dish or incorporated into salads and mains, making it a great choice for vegan keto diners.
When ordering, be specific about your dietary needs. Ask for vegetables to be cooked in olive oil or avocado oil instead of butter, and request sauces or dressings on the side to control ingredients. These low-carb veggies—zucchini, spinach, cauliflower, broccoli, and asparagus—are widely available and can be prepared in ways that fit seamlessly into a vegan keto lifestyle while dining out.
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Vegan Protein Sources: Tofu, tempeh, seitan, and vegan cheese for protein without carbs
When dining out on a vegan keto diet, finding protein sources that are both plant-based and low in carbs can be a challenge, but it’s not impossible. Tofu is a versatile option that many restaurants offer, especially in Asian or health-focused eateries. Opt for firm or extra-firm tofu, as it holds up well in dishes like stir-fries or salads. Ensure it’s prepared without sugary sauces or breading to keep it keto-friendly. Tofu is naturally low in carbs and high in protein, making it an excellent choice for vegan keto meals. Ask for it to be grilled, baked, or steamed to avoid added oils or carbs.
Tempeh is another fantastic vegan protein source that fits the keto bill. Made from fermented soybeans, tempeh has a nutty flavor and a firmer texture compared to tofu. It’s often available in vegan or health-conscious restaurants, particularly in bowls or wraps. When ordering tempeh, request it to be prepared without sweet glazes or high-carb marinades. Instead, opt for savory seasonings like garlic, herbs, or tamari (a low-carb soy sauce alternative). Tempeh is not only protein-rich but also contains fiber, which can help keep you full without spiking your carb intake.
Seitan is a popular choice for vegans seeking a meat-like texture, and it’s also keto-friendly when prepared correctly. Made from wheat gluten, seitan is high in protein and very low in carbs, making it an ideal option for vegan keto diners. Look for seitan dishes on menus that are grilled, sautéed, or served in low-carb sauces. Avoid breaded or fried versions, as these will add unnecessary carbs. Seitan pairs well with non-starchy vegetables like zucchini, spinach, or cauliflower, which are often available as sides in restaurants.
Vegan cheese can be a surprising protein source for those on a vegan keto diet, but it’s important to choose the right type. Many restaurants now offer nut-based or soy-based vegan cheeses that are low in carbs and higher in protein compared to traditional dairy cheese. Look for options like almond cheese or soy-based mozzarella, which can be added to salads, bowls, or even keto-friendly pizzas (if the crust is made from almond flour or cauliflower). Always check with the restaurant to ensure the vegan cheese doesn’t contain added sugars or high-carb fillers.
When ordering at a restaurant, don’t hesitate to customize your meal to fit your vegan keto needs. For example, pair tofu, tempeh, seitan, or vegan cheese with low-carb vegetables like avocado, broccoli, or leafy greens. Skip starchy sides like rice or bread and opt for extra veggies or a small side salad instead. Many restaurants are accommodating of dietary restrictions, so clearly communicate your needs to ensure your meal is both vegan and keto-friendly. With these protein sources and a bit of creativity, you can enjoy a satisfying and compliant meal while dining out.
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Keto-Friendly Desserts: Coconut-based treats, dark chocolate, and avocado mousse for sweet, low-carb options
When dining out as a vegan following a keto diet, finding desserts that align with your dietary needs can be a delightful challenge. Fortunately, many restaurants now offer creative options that cater to both vegan and keto preferences. Coconut-based treats are a fantastic choice, as coconut is naturally low in carbs and rich in healthy fats. Look for dishes like coconut cream pies or coconut flan, which often use coconut milk or cream as a base. These desserts are not only creamy and satisfying but also free from dairy, making them perfect for vegans. Some restaurants even incorporate coconut flour or shredded coconut for added texture and flavor, ensuring a treat that’s both indulgent and keto-friendly.
Another excellent option to consider is dark chocolate, which is a staple in many vegan keto diets. High-quality dark chocolate with a cocoa content of 85% or higher is naturally low in sugar and carbs while being rich in antioxidants. Restaurants may offer dark chocolate truffles, bark, or mousse, often sweetened with keto-approved sweeteners like stevia or erythritol. Pairing dark chocolate with coconut or nuts can elevate the dessert, providing a rich, decadent experience without derailing your macros. Always check with your server to ensure the chocolate is vegan and free from added sugars.
For a refreshing and creamy option, avocado mousse is a game-changer in the vegan keto dessert world. Avocados are naturally low in carbs and high in healthy fats, making them an ideal base for desserts. Restaurants often blend avocados with cocoa powder, a low-carb sweetener, and a splash of coconut milk to create a smooth, velvety mousse. This dessert is not only nutrient-dense but also incredibly satisfying, offering a guilt-free way to end your meal. If available, request a topping of shredded coconut or a drizzle of sugar-free dark chocolate for an extra touch of indulgence.
When ordering, don’t hesitate to ask your server for customization options. Many restaurants are willing to accommodate special requests, such as omitting high-carb ingredients or using alternative sweeteners. For instance, you might ask for a coconut-based dessert without added sugar or request a side of fresh berries to pair with your dark chocolate treat. Being proactive in communicating your dietary needs ensures you enjoy a dessert that’s both delicious and aligned with your vegan keto lifestyle.
Lastly, keep an eye out for seasonal or rotating dessert menus, as these often feature innovative vegan keto options. Coconut-based treats, dark chocolate creations, and avocado mousse are increasingly popular, reflecting the growing demand for low-carb, plant-based desserts. By exploring these options, you can savor the sweetness of dessert while staying true to your dietary goals, proving that vegan keto dining out can be both enjoyable and satisfying.
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Frequently asked questions
Look for dishes like zucchini noodles (zoodles) with avocado pesto, grilled portobello mushrooms with olive oil and herbs, or a large salad with leafy greens, avocado, nuts, and a vinaigrette dressing (no cheese or croutons).
Most restaurants can accommodate vegan keto requests with modifications. Focus on vegetable-based dishes, ask for oils or fats instead of sauces, and skip starchy sides like rice or bread.
Avoid high-carb vegan items like bread, pasta, rice, and sugary sauces. Also, steer clear of processed vegan meats or cheeses, as they often contain hidden carbs or non-keto-friendly ingredients.
