Dante Carrillo
The ketogenic diet is a low-carbohydrate, high-fat diet that typically consists of 70-80% fat, 10-20% protein, and 5-10% carbs. This usually equates to 50g of carbohydrates or less per day. For those who are vegan, options are limited, but there are still plenty of breakfast options to choose from. These include tofu scramble, smashed avocado on seed bread, keto pancakes, and various smoothies.
Breakfast ideas for a keto vegan diet:
| Characteristics | Values |
|---|---|
| Tofu scramble | With spinach, peppers, and vegan sauce |
| Smashed avocado | On seed bread or crispbread |
| Chia pudding | Neapolitan, chocolate coconut almond, or Mexican chocolate |
| Vegan keto smoothie | With blueberries, greens powder, cocoa powder, MCT oil, cinnamon, monk fruit extract, and coconut cream |
| Keto oatmeal | Maple pecan, strawberries and cream, chocolate peanut butter, or cinnamon roll |
| Keto granola | With almond milk or coconut yoghurt and fruit |
| No-oats keto oatmeal | Made with Manitoba Harvest Hemp Hearts |
| Vegan keto bagels | Gluten-free, soy-free, and nut-free |
| Fluffy keto pancakes | Grain/gluten-free, sugar-free, and paleo |
| Masala tofu | Scrambled or in a tofu omelette |
| Vegan keto scones | Gluten-free, dairy-free, egg-free, and sugar-free |
| Superfood breakfast bowl | With chia seeds, hemp seeds, unsweetened coconut, and berries |
| Keto vegan overnight oats | Made without oats, with hemp hearts |
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What You'll Learn
Keto smoothies
A keto diet is a low-carbohydrate, high-fat diet. It typically consists of 70-80% fat, 10-20% protein, and 5-10% carbs. This usually equates to 50g of carbohydrates or fewer per day.
Smoothies are a great breakfast option for those following a keto diet. They are healthy, convenient, and can be made low-carb and high-fat.
Keto Peanut Butter Smoothie
A creamy, delicious, and healthy option to up your healthy fats and protein intake. This smoothie contains only 4 grams of net carbs and can be made in just 2 minutes.
Keto Vegan Berry Smoothie
This smoothie is a refreshing and nutritious option, perfect for breakfast or a summer afternoon. It contains mixed frozen berries, spinach leaves, and coconut milk. The berries provide antioxidants, vitamins, minerals, and fiber, while spinach is a superfood that offers protein, iron, and other essential nutrients.
Pumpkin Spice Smoothie
A well-balanced, low-carb, and sugar-free autumnal treat. This smoothie has all the flavors of pumpkin pie without the sugar, making it a healthy and delicious breakfast option.
Pina Colada Smoothie
A creamy, low-carb, and healthy summertime smoothie. This smoothie is made with fresh berries and avocado, providing essential nutrients and healthy fats.
Some additional tips for making keto smoothies include using protein powder, MCT oil, cinnamon, and monk fruit extract. You can also add lemon juice to your smoothie to prevent oxidation and prolong its shelf life.
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Tofu scramble
Ingredients:
- 200g firm tofu (silken, extra-firm, or regular)
- 1 teaspoon garlic powder
- 1 teaspoon smoked or normal paprika
- ½ teaspoon turmeric (optional)
- Salt and black pepper to taste
- 1 tablespoon oil
- 1 yellow pepper, sliced
- 100g mushrooms, sliced
- 1-2 tomatoes, chopped
- 2 spring onions, chopped
- Large handful of spinach leaves
- 3 tablespoons chopped parsley
Method:
Start by draining and crumbling the tofu into a bowl. Add the garlic powder, paprika, turmeric, salt, and pepper, and mix well. Heat oil in a pan over medium heat and add the tofu mixture. Cook for a few minutes until it starts to turn golden.
Next, add the sliced pepper, mushrooms, tomatoes, and spring onions. Sauté for about 6-7 minutes until the vegetables are softened. Finally, add the spinach leaves and parsley, and cook for another minute or so until the spinach is wilted.
Serve your tofu scramble immediately. You can also prepare this dish in advance and store it in the fridge for up to 5 days. Simply reheat a portion in the microwave whenever you're short on time.
Customisation:
Feel free to customise your tofu scramble by adding other vegetables like kale, onions, asparagus, or bell peppers. You can also add vegan cheese and herbs for extra flavour. For a more substantial meal, serve it with avocado, salsa, or toasted keto bread on the side.
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Keto granola
For those on a keto vegan diet, granola is a great breakfast option. It's easy to make, can be prepared ahead of time, and is a crunchy, tasty alternative to traditional granola.
To make keto granola, you'll need to replace the usual oats base with nuts and seeds. A combination of almonds, hazelnuts, pecans, pumpkin seeds, and sunflower seeds works well, but feel free to use your favourite nuts and seeds. You can pulse the nuts in a food processor until they're in large pieces, or chop them by hand for more uneven, chunkier pieces.
To bind the dry ingredients together, you can use a flax egg (ground flaxseed meal and water) and egg whites. For sweetness and additional binding, you can use a natural sugar substitute like monk fruit or erythritol, or a liquid sweetener like keto maple syrup or keto honey. A pinch of salt will help to balance out the flavours. You can also add unsweetened shredded coconut flakes for extra crunch and flavour.
Mix the dry ingredients with the wet ingredients, then spread the mixture onto a lined baking tray. Bake at a moderate temperature for 15-20 minutes, or until golden brown and lightly crisped. Allow to cool completely, then break apart into your desired size.
Your keto granola will stay fresh at room temperature in an airtight container for up to four weeks, or you can freeze it for up to six months. Enjoy with almond milk, coconut yoghurt, or fresh berries for a delicious, nutritious breakfast.
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No-oats oatmeal
Ingredients:
- Pecan halves
- Chia seeds
- Flax seeds
- Non-dairy milk (keto-friendly)
- Sweetener of choice (keto-friendly)
- Toppings of choice (keto-friendly)
Instructions:
Combine the pecan halves, chia seeds, flax seeds, and non-dairy milk in a blender. Process the ingredients until they are blended but still slightly chunky. Allow the mixture to sit at room temperature for about 5 minutes to slightly thicken. You can then heat it on the stove or in the microwave before adding your desired sweeteners, toppings, and spices.
Topping Ideas:
- Peanut butter
- Almond butter
- Sugar-free jam
- Nuts and seeds
- Coconut
- Fresh fruit (such as blueberries, raspberries, blackberries, peaches, plums, or cooked apple compote)
- Sugar-free chocolate chips
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Chia pudding
Ingredients:
- Chia seeds
- Almond milk (or another nut/seed milk of your choice)
- Yogurt (or coconut cream for a richer taste)
- Vanilla
- Low-carb sweetener (optional)
- Dark chocolate
- Cacao powder
- Almond butter
- Sugar-free syrup
- Salt
Instructions:
In a bowl or glass jar, add the chia seeds, almond milk, vanilla, and optional sweetener. Stir well or put on the lid and shake to combine. Let it sit for about 10 minutes, then stir/shake again to break up any chia clumps. Stir in the yogurt (or coconut cream). Cover and place the pudding in the fridge to thicken for 1-2 hours or overnight.
For chocolate chia pudding, melt 2 squares of dark chocolate and grate the remaining square. Mix the cacao powder, pinch of salt, almond butter, sugar-free syrup, and additional milk into the chia pudding. Spoon the mixture into your glass jars and top with a drizzle of melted dark chocolate and a sprinkle of grated chocolate.
You can also try other toppings such as berries, kiwi, nuts, seeds, and extra yogurt.
Storage:
Keto chia pudding can be stored in airtight containers in the fridge for up to 7 days. You can even freeze it in popsicle molds for a summertime treat.
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Frequently asked questions
Some quick and easy vegan keto breakfast options include smashed avocado on seed bread, tofu scramble, chia pudding, and keto oatmeal.
Some vegan keto breakfast options that can be prepared ahead of time include chia pudding, keto overnight oats, and a tofu scramble.
Some vegan keto breakfast options that are high in protein include tofu scramble, chia pudding, and seed bread.
Some vegan keto breakfast options that are low in carbs include keto oatmeal, keto overnight oats, and a tofu scramble.
