Keto vegan recipes

From WikiMD's Wellness Encyclopedia

If you are vegan and looking for keto friendly foods, here is a big list of keto friendly, low net carbohydrate foods. A keto vegetarian diet does not include any meat, poultry, or seafood. It is a meal plan made up of foods that come mostly from plants.

Broccoli soup
Broccoli soup

While choosing vegetables - use leafy greens, cruciferous vegetables like broccoli, collard greens, cauliflower, or other green vegetables. Avoid root vegetables such as potatoes, sweet potatoes, yam, carrots, beets etc.

File:Vegan food

A ketogenic diet, or "keto" diet, is a low-carb, high-fat diet that can promote weight loss and improve certain health conditions. A vegan diet, on the other hand, is a diet that excludes all animal products, including meat, dairy, eggs, and honey. Combining the two can be challenging, as many high-fat animal products, such as cheese and butter, are staples of a traditional ketogenic diet. However, it is possible to follow a ketogenic diet while also adhering to a vegan lifestyle.

Parsley Almond And Lemon Pesto
Parsley Almond And Lemon Pesto

Vegan food homemade

Keto vegan diet plan (800 calories)[edit | edit source]

Here's a sample meal plan for a vegan keto diet with an estimated daily caloric intake of 800 calories:

Vegetarian "Or-larm" stew at Kualao Restaurant

Day 1:

Tofu Poke and Veggies Salad
Tofu Poke and Veggies Salad

Breakfast: Vegan Keto Coconut Yogurt Bowl

  • 1/2 cup coconut milk
  • 1 tablespoon chia seeds
  • 1/4 cup unsweetened shredded coconut
  • 1/4 cup mixed berries

Lunch: Vegan Keto Salad with Avocado

  • 1 cup mixed greens
  • 1/4 avocado, diced
  • 1/4 cup cucumber, sliced
  • 1 tablespoon olive oil
  • 1 tablespoon apple cider vinegar

Dinner: Vegan Keto Stir-Fry

  • 1/2 cup cauliflower rice
  • 1/4 cup tofu, cubed
  • 1/4 cup bell peppers, sliced
  • 1/4 cup broccoli florets
  • 1 tablespoon coconut oil
  • 1 tablespoon tamari (gluten-free soy sauce)

Snack: 1/4 cup mixed nuts

Avocado-pecan salad
Avocado-pecan salad

Day 2:

Breakfast: Vegan Keto Smoothie

  • 1 cup unsweetened almond milk
  • 1/4 avocado
  • 1 tablespoon almond butter
  • 1 tablespoon cacao powder
  • 1/2 cup spinach

Lunch: Vegan Keto Zucchini Noodle Salad

1 medium zucchini, spiralized 1/4 cup cherry tomatoes, halved 1/4 cup olives, sliced 1 tablespoon olive oil 1 tablespoon lemon juice Dinner: Vegan Keto Cauliflower "Rice" Bowl

  • 1/2 cup cauliflower rice
  • 1/4 cup tempeh, cubed
  • 1/4 cup kale, chopped
  • 1 tablespoon coconut oil
  • 1 tablespoon nutritional yeast

Snack: 1 small avocado

Day 3:

Breakfast: Vegan Keto Chia Pudding

  • 1/2 cup unsweetened almond milk
  • 2 tablespoons chia seeds
  • 1/2 teaspoon vanilla extract
  • Stevia or other low-carb sweetener, to taste

Lunch: Vegan Keto Cucumber Salad

  • 1 medium cucumber, thinly sliced
  • 1/4 cup red onion, thinly sliced
  • 1 tablespoon olive oil
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon dried dill

Dinner: Vegan Keto Curry

  • 1/4 cup coconut milk
  • 1/4 cup cauliflower florets
  • 1/4 cup green beans
  • 1/4 cup bell peppers, sliced
  • 1/4 cup tofu, cubed
  • 1 tablespoon coconut oil
  • 1 teaspoon curry powder

Snack: 1/4 cup roasted seaweed snacks

Day 4:

Breakfast: Vegan Keto Berry Smoothie Bowl

  • 1/2 cup coconut milk
  • 1/4 cup mixed berries
  • 1 tablespoon coconut oil
  • 1/2 cup spinach
  • 1/4 cup unsweetened shredded coconut

Lunch: Vegan Keto Broccoli Salad

  • 1 cup broccoli florets
  • 1/4 cup sunflower seeds
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon olive oil
  • 1/4 cup red onion, thinly sliced

Dinner: Vegan Keto "Cheesy" Cauliflower Bake

  • 1 cup cauliflower florets
  • 1/4 cup nutritional yeast
  • 1/4 cup almond flour
  • 1 tablespoon coconut oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder

Snack: 1/4 cup hemp seeds

Day 5:

Breakfast: Vegan Keto Green Smoothie

  • 1 cup unsweetened almond milk
  • 1/2 small avocado
  • 1/2 cup kale or spinach
  • 1 tablespoon coconut oil
  • 1/4 teaspoon vanilla extract

Lunch: Vegan Keto Cabbage Slaw

  • 1 cup shredded cabbage
  • 1/4 cup sliced almonds
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon olive oil
  • 1/2 teaspoon Dijon mustard

Dinner: Vegan Keto Mediterranean Veggie Bowl

  • 1/2 cup roasted eggplant
  • 1/4 cup roasted red bell peppers
  • 1/4 cup kalamata olives
  • 1/4 cup diced tomatoes
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried oregano

Snack: 1 small cucumber, sliced

Day 6: Breakfast: Vegan Keto Flaxseed Porridge

  • 1/2 cup unsweetened almond milk
  • 2 tablespoons flaxseeds
  • 1/2 teaspoon cinnamon
  • Stevia or other low-carb sweetener, to taste

Lunch: Vegan Keto Spinach Salad

  • 2 cups baby spinach
  • 1/4 cup sliced almonds
  • 1/4 cup diced tomatoes
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil

Dinner: Vegan Keto Tofu Scramble

  • 1/4 cup crumbled tofu
  • 1/4 cup bell peppers, diced
  • 1/4 cup spinach
  • 1 tablespoon coconut oil
  • 1/2 teaspoon turmeric

Salt and pepper to taste Snack: 1 small handful of olives

Day 7:

Breakfast: Vegan Keto Berry Chia Smoothie

  • 1/2 cup unsweetened almond milk
  • 1/4 cup mixed berries
  • 1 tablespoon chia seeds
  • 1 tablespoon almond butter

Stevia or other low-carb sweetener, to taste

Lunch: Vegan Keto Cucumber Avocado Soup

  • 1 medium cucumber, peeled and diced
  • 1/2 small avocado
  • 1/4 cup unsweetened almond milk
  • 1 tablespoon lemon juice

Salt and pepper to taste

Dinner: Vegan Keto Broccoli "Cheese" Soup

  • 1 cup broccoli florets
  • 1/4 cup nutritional yeast
  • 1/4 cup coconut milk
  • 1 tablespoon coconut oil
  • Salt and pepper to taste

Snack: 1/4 cup pumpkin seeds

Please remember to adjust portion sizes and ingredients to fit your specific dietary needs and preferences. It's important to ensure that you are meeting your nutrient requirements and getting adequate protein, healthy fats, and fiber on a very low-calorie diet. Here's a list of keto-friendly vegan foods that you can include in your diet:

Non-starchy vegetables: Leafy greens such as spinach, kale, and broccoli are low in carbs and high in fiber, making them an excellent addition to a vegan ketogenic diet.

Nuts and seeds: Almonds, sunflower seeds, pumpkin seeds, and chia seeds are all high in healthy fats and low in carbs, making them perfect for a ketogenic diet.

Avocados: These are high in healthy monounsaturated fats and are a great source of potassium.

Coconut oil, olive oil and avocado oil: These oils are high in healthy fats and can be used for cooking or added to salads.

Nut and seed butter: Almond butter, sunflower seed butter, and tahini are all high in healthy fats and can be used as spreads or added to smoothies.

Berries: Berries such as raspberries, blackberries, and strawberries are relatively low in carbs and high in antioxidants.

Tofu and tempeh: These soy-based products are high in protein and can be used as a meat substitute in a variety of dishes.

Vegan meat alternatives: There are more and more vegan meat alternatives like seitan, soy protein and pea protein which can be use as a high protein source.

Vegan choices[edit | edit source]

It is important to make sure that your intake of carbs is limited, and to focus on getting most of your calories from healthy fats, protein, and non-starchy vegetables. Choose the following:

  • Low carb fruits
  • Seeds
  • Nuts except cashews
  • May include eggs and/or milk if ovo-lacto vegetarian

For a complete list of low carb, keto friendly vegetables, see W8MD weight loss diet or ketogenic diet page.

Baked Tofu
Baked Tofu

Protein sources on keto vegan diet[edit | edit source]

Here are some non-animal sources of nutrients that vegetarians need to make sure they get enough of:

Protein

Things to avoid on a keto vegan diet[edit | edit source]

Avoid beans, root vegetables and corn on a low carb keto friendly diet - also avoid all grains, and other starchy foods.

Kale Chips
Kale Chips

List of keto vegan foods[edit | edit source]

Here is a list of low carb, keto friendly vegan foods.

Net carbs of below 5[edit | edit source]

Cobb salad with pears
Cobb salad with pears
  • Cabbage Comfort - Cabbage, onion, and caraway seeds make this simple and inexpensive side dish a flavorful way to eat more veggies.

Net carbs between 5-10[edit | edit source]

  • Snappy Cole Slaw - Net carbs of 8. Cabbage, onion, and caraway seeds make this simple and inexpensive side dish a flavorful way to eat more veggies. Ingredients: 1 onion (sliced), 1 teaspoon vegetable oil, 4 1/2 cups cabbage (sliced), 1/4 teaspoon salt, 1/4 teaspoon black pepper, 1 teaspoon caraway seeds
Cabbage Comfort
Cabbage Comfort

Net carbs of over 10[edit | edit source]

Low carb sauces, soups and sides[edit | edit source]

  • Argentinean Chimichurri Sauce Net carbs of just 1. Add some South American flair to your meal with this flavorful sauce, which can be used on meat, fish, or vegetables as a marinade or poured over your finished product.
Okra and Greens
Okra and Greens

More vegan recipes[edit | edit source]

  • Delicious Greens - With net carbs of only 5, this recipe combines traditional leafy greens with cabbage, garlic, and onions for a savory side dish that's packed with flavor and nutrition.
  • Easy Greek Salad - With net carbs of 3, while feta cheese is the star of any Greek salad, this recipe contains all of the must-have ingredients for a classic salad that is sure to please.
  • Green Bean Saute - Only 4 net carbs. Jazz up green beans with mushrooms, onions, and garlic in a quick and easy vegetable side dish.
Seared Greens
Seared Greens
  • Kale Chips with net carbs of just 3, it is a crunchy chip that you can customize to your liking! Make sure kale is washed and thoroughly dried to ensure kale chips are crispy and not soggy.
  • Herbed Vegetables - Serve this savory side dish with your favorite entree. This recipe can be made in minutes!
  • Julia’s Sauteed & Steamed Collards - Collards are an all-time favorite side to any meal. This recipe starts with tender collards and adds a hint of “heat” from hot pepper flakes. Try this easy and tasty recipe at your next family gathering.
  • French Spinach Frittata with net carbs of just 2, this French food item with scallions, spinach, and feta cheese are added to this classic oven-baked egg dish. Try substituting Cheddar, Swiss, or ricotta cheese for variety.

Dips, dressings and sides[edit | edit source]

  • Creamy vegetable dip - Combining yogurt or cottage cheese with savory herbs and spices makes this veggie dip cool and delicious.
  • Low Fat Creamy Dressing - With net carbs of just 1, it is a cool and tangy dressing or dip that’s perfect for your next salad or veggie tray.
  • Okra and Greens - With net carbs of about 7, being spicy and flavorful, this is an amazing side dish that doubles easily. Double up and enjoy it with a crowd during the summer months when okra is in season.

Ovo vegetarians[edit | edit source]

  • Heavenly Deviled Eggs - 1 net carbs, Versatile and easy to prepare, these deviled eggs are great as an appetizer, side dish, or snack.

Keto friendly vegan recipes with images[edit | edit source]

More keto friendly vegetarian foods[edit | edit source]

Also see[edit | edit source]

The world's largest collection of keto-friendly and low-carb foods.
Ketogenic foods Ketogenic diet - W8MD's liquid diet plan - keto friendly foods - Keto foods list - High protein foods
Low-carb Low carb foods - Breads and cereals - Fruits & vegetables - Dairy - Eggs and meats - Baked foods - Low carb fast foods
A-Z keto Keto friendly recipes (over 20k)
Vegan Vegan recipes - Branded foods
By restaurant Keto friendly restaurant foods - McDonalds - Starbucks - Chick Fil A - Taco Bell - Wendys - Dunkin Donuts - Burger King
By meal Breakfast - lunch - snacks - desserts - dinners - sea food - salads - soups - exotic - bone broth - Keto soups
By ingredients Keto ingredients - Eggs - Chicken - Beef - Pork - Rice - Bacon - Bread - Dairy - Fruit - Pasta - Seafood - Mushroom - Vegetable - More...
By Category
Cuisine
keto foods

Cuisines

list

By time

WikiMD
Navigation: Wellness - Encyclopedia - Health topics - Disease Index‏‎ - Drugs - World Directory - Gray's Anatomy - Keto diet - Recipes
Wiki.png

Search WikiMD

Ad.Tired of being Overweight? Try W8MD's physician weight loss program.
Semaglutide (Ozempic / Wegovy and Tirzepatide (Mounjaro / Zepbound) available.
Advertise on WikiMD

WikiMD's Wellness Encyclopedia

Let Food Be Thy Medicine
Medicine Thy Food - Hippocrates

WikiMD is not a substitute for professional medical advice. See full disclaimer.
Credits:Most images are courtesy of Wikimedia commons, and templates Wikipedia, licensed under CC BY SA or similar.

Retrieved from "https://wikimd.com/w/index.php?title=Keto_vegan_recipes&oldid=5028812"

Contributors: Prab R. Tumpati, MD