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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 which include:

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.

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.

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.
Avocado-pecan salad
Avocado-pecan salad

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
Tofu Poke and Veggies Salad
Tofu Poke and Veggies Salad
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.
  • 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.
Seared Greens
Seared Greens
  • 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.
Salmon and asparagus
Salmon and asparagus
Parsley Almond And Lemon Pesto
Parsley Almond And Lemon Pesto

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 vegetarian foods[edit | edit source]

_pageName Food group Calories Net carbohydrates Keto friendliness Fat Protein Sugars
Beans navy mature seeds sprouted raw Vegetables 67 0.0 Keto friendly 0.7 6.15 0.0
Beans pinto mature seeds sprouted raw Vegetables 62 0.0 Keto friendly 0.9 5.25 0.0
Squash summer zucchini italian style canned Vegetables 29 0.0 Keto friendly 0.11 1.03 0.0
Winged bean leaves raw Vegetables 74 0.0 Keto friendly 1.1 5.85 0.0
Butterbur cooked boiled drained without salt Vegetables 8 0.0 Keto friendly 0.02 0.23 0.0
Beans pinto mature seeds sprouted cooked boiled drained without salt Vegetables 22 0.0 Keto friendly 0.32 1.86 0.0
Cornsalad raw Vegetables 21 0.0 Keto friendly 0.4 2.0 0.0
Yardlong bean cooked boiled drained with salt Vegetables 47 0.0 Keto friendly 0.1 2.53 0.0
Amaranth leaves cooked boiled drained without salt Vegetables 21 0.0 Keto friendly 0.18 2.11 0.0
Yambean (Jicama) cooked boiled drained without salt Vegetables 38 0.0 Keto friendly 0.09 0.72 0.0
Beans navy mature seeds sprouted cooked boiled drained with salt Vegetables 78 0.0 Keto friendly 0.81 7.07 0.0
Jute potherb raw Vegetables 34 0.0 Keto friendly 0.25 4.65 0.0
Winged beans immature seeds cooked boiled drained without salt Vegetables 38 0.0 Keto friendly 0.66 5.31 0.0
Hyacinth-beans immature seeds cooked boiled drained without salt Vegetables 50 0.0 Keto friendly 0.27 2.95 0.0
Cooked lentil sprouts Vegetables 101 0.0 Keto friendly 0.45 8.8 0.0
Potatoes obrien home-prepared Vegetables 81 0.0 Keto friendly 1.28 2.35 0.0
Beans pinto mature seeds sprouted cooked boiled drained with salt Vegetables 20 0.0 Keto friendly 0.32 1.86 0.0
Sesbania flower raw Vegetables 27 0.0 Keto friendly 0.04 1.28 0.0
Arrowhead cooked boiled drained with salt Vegetables 78 0.0 Keto friendly 0.1 4.49 0.0
Yardlong bean cooked boiled drained without salt Vegetables 47 0.0 Keto friendly 0.1 2.53 0.0
Borage cooked boiled drained with salt Vegetables 25 0.0 Keto friendly 0.81 2.09 0.0
Cowpeas leafy tips raw Vegetables 29 0.0 Keto friendly 0.25 4.1 0.0
Beans kidney mature seeds sprouted cooked boiled drained without salt Vegetables 33 0.0 Keto friendly 0.58 4.83 0.0
Squash winter butternut frozen cooked boiled without salt Vegetables 39 0.0 Keto friendly 0.07 1.23 0.0
Mountain yam hawaii cooked steamed with salt Vegetables 82 0.0 Keto friendly 0.08 1.73 0.0
Yambean (Jicama) cooked boiled drained with salt Vegetables 36 0.0 Keto friendly 0.09 0.72 0.0
Cowpeas young pods with seeds cooked boiled drained without salt Vegetables 34 0.0 Keto friendly 0.3 2.6 0.0
Lentil sprouts Vegetables 106 0.0 Keto friendly 0.55 8.96 0.0
Lentils sprouted cooked stir-fried with salt Vegetables 101 0.0 Keto friendly 0.45 8.8 0.0
Corn with red and green peppers canned solids and liquids Vegetables 75 0.0 Keto friendly 0.55 2.33 0.0
Celeriac cooked boiled drained with salt Vegetables 27 0.0 Keto friendly 0.19 0.96 0.0
Winged beans immature seeds raw Vegetables 49 0.0 Keto friendly 0.87 6.95 0.0
Amaranth leaves cooked boiled drained with salt Vegetables 21 0.0 Keto friendly 0.18 2.11 0.0
Pumpkin flowers Vegetables 15 0.0 Keto friendly 0.07 1.03 0.0
Kidney bean sprouts Vegetables 29 0.0 Keto friendly 0.5 4.2 0.0
Taro shoots raw Vegetables 11 0.0 Keto friendly 0.09 0.92 0.0
Succotash (Corn and limas) cooked boiled drained with salt Vegetables 111 0.0 Keto friendly 0.8 5.07 0.0
Purslane cooked boiled drained with salt Vegetables 18 0.0 Keto friendly 0.19 1.49 0.0
Cooked tahitian taro Vegetables 44 0.0 Keto friendly 0.68 4.16 0.0
Cowpeas young pods with seeds cooked boiled drained with salt Vegetables 34 0.0 Keto friendly 0.3 2.6 0.0
Cooked purslane Vegetables 18 0.0 Keto friendly 0.19 1.49 0.0
Balsam-pear (Bitter gourd) leafy tips raw Vegetables 30 0.0 Keto friendly 0.69 5.3 0.0
Fiddlehead ferns Vegetables 34 0.0 Keto friendly 0.4 4.55 0.0
Cooked hawaiin mountain yam Vegetables 82 0.0 Keto friendly 0.08 1.73 0.0
Cooked napa cabbage Vegetables 12 0.0 Keto friendly 0.17 1.1 0.0
Pumpkin leaves Vegetables 19 0.0 Keto friendly 0.4 3.15 0.0
Citronella (Lemon grass) Vegetables 99 0.0 Keto friendly 0.49 1.82 0.0
Chrysanthemum leaves Vegetables 24 0.01 Keto friendly 0.56 3.36 0.0
Alfalfa sprouts Vegetables 23 0.2 Keto friendly 0.69 3.99 0.2
Escarole cooked ns as to fat added in cooking Vegetables 47 0.25 Keto friendly 3.4 1.1 0.22
Escarole cooked made with butter Vegetables 42 0.25 Keto friendly 2.9 1.13 0.22
Escarole cooked fat not added in cooking Vegetables 19 0.25 Keto friendly 0.18 1.14 0.23
Escarole cooked made with oil Vegetables 47 0.25 Keto friendly 3.4 1.1 0.22
Asparagus cooked from frozen made with butter Vegetables 36 0.26 Keto friendly 2.47 2.88 0.31
Asparagus cooked ns as to form made with oil Vegetables 39 0.26 Keto friendly 2.86 2.86 0.31
Asparagus cooked ns as to form ns as to fat added in cooking Vegetables 34 0.27 Keto friendly 2.26 2.87 0.31
Mustard greens cooked ns as to form fat not added in cooking Vegetables 19 0.29 Keto friendly 0.25 2.26 0.32
Mustard greens cooked from frozen fat not added in cooking Vegetables 19 0.29 Keto friendly 0.25 2.26 0.32
Mustard greens cooked from frozen made with butter Vegetables 40 0.3 Keto friendly 2.7 2.21 0.31
Dock raw Vegetables 22 0.3 Keto friendly 0.7 2.0 0.0
Asparagus cooked from frozen fat not added in cooking Vegetables 18 0.31 Keto friendly 0.42 2.93 0.32
Asparagus cooked ns as to form fat not added in cooking Vegetables 18 0.31 Keto friendly 0.42 2.93 0.32
Mustard greens cooked from frozen fat added in cooking ns as to type of fat Vegetables 38 0.31 Keto friendly 2.44 2.2 0.31
Mustard greens frozen cooked boiled drained with salt Vegetables 19 0.31 Keto friendly 0.25 2.27 0.32
Asparagus frozen cooked boiled drained without salt Vegetables 18 0.32 Keto friendly 0.42 2.95 0.32
Asparagus frozen cooked boiled drained with salt Vegetables 18 0.32 Keto friendly 0.42 2.95 0.32
Broccoli raab cooked made with butter Vegetables 51 0.32 Keto friendly 2.69 3.73 0.6
Cooked broccoli raab Vegetables 25 0.32 Keto friendly 0.52 3.83 0.62
Broccoli raab cooked ns as to fat added in cooking Vegetables 49 0.33 Keto friendly 2.46 3.72 0.6
Broccoli raab cooked ns as to fat added in cooking Vegetables 49 0.33 Keto friendly 2.46 3.72 0.6
Broccoli raab cooked fat added in cooking ns as to type of fat Vegetables 49 0.33 Keto friendly 2.46 3.72 0.6
Broccoli raab cooked made with margarine Vegetables 46 0.34 Keto friendly 2.13 3.71 0.6
Asparagus cooked from frozen ns as to fat added in cooking Vegetables 41 0.35 Keto friendly 3.13 2.84 0.31
Bamboo shoots cooked boiled drained with salt Vegetables 11 0.52 Keto friendly 0.22 1.53 0.0
Cooked malabar spinach Vegetables 23 0.61 Keto friendly 0.78 2.98 0.0
Beet greens (Raw) Vegetables 22 0.63 Keto friendly 0.13 2.2 0.5
Romaine lettuce raw Vegetables 19 0.68 Keto friendly 0.27 1.39 0.71
Pumpkin leaves (Cooked) Vegetables 21 0.69 Keto friendly 0.22 2.72 0.69
Pumpkin leaves cooked boiled drained with salt Vegetables 21 0.69 Keto friendly 0.22 2.72 0.69
Chicory greens Vegetables 23 0.7 Keto friendly 0.3 1.7 0.7
Cabbage chinese (Pe-tsai) cooked boiled drained without salt Vegetables 14 0.71 Keto friendly 0.17 1.5 0.0
Cabbage chinese (Pe-tsai) cooked boiled drained with salt Vegetables 14 0.71 Keto friendly 0.17 1.5 0.0
Turnip greens canned solids and liquids Vegetables 14 0.72 Keto friendly 0.3 1.36 0.0
Mustard cabbage cooked ns as to fat added in cooking Vegetables 29 0.73 Keto friendly 2.11 1.52 0.8
Cabbage chinese cooked made with margarine Vegetables 26 0.74 Keto friendly 1.78 1.51 0.8
Cabbage chinese cooked fat not added in cooking Vegetables 12 0.77 Keto friendly 0.16 1.55 0.82
Mustard cabbage cooked fat not added in cooking Vegetables 12 0.77 Keto friendly 0.16 1.55 0.82
Watercress cooked fat not added in cooking Vegetables 11 0.78 Keto friendly 0.1 2.29 0.2
Turnip greens cooked from fresh made with oil Vegetables 46 0.8 Keto friendly 3.26 1.1 0.51
Turnip greens cooked from fresh made with butter Vegetables 42 0.8 Keto friendly 2.78 1.12 0.51
Asparagus cooked from canned made with oil Vegetables 35 0.8 Keto friendly 2.47 2.09 1.04
Mustard spinach (Tendergreen) cooked boiled drained with salt Vegetables 16 0.8 Keto friendly 0.2 1.7 0.0
Turnip greens cooked from fresh fat added in cooking ns as to type of fat Vegetables 40 0.8 Keto friendly 2.51 1.12 0.51
Cooked mustard spinach Vegetables 16 0.8 Keto friendly 0.2 1.7 0.0
Asparagus cooked from canned made with butter Vegetables 32 0.8 Keto friendly 2.18 2.11 1.04
Asparagus cooked from canned fat added in cooking ns as to type of fat Vegetables 31 0.81 Keto friendly 2.02 2.1 1.04
Asparagus cooked from canned fat not added in cooking Vegetables 19 0.85 Keto friendly 0.65 2.13 1.06
Canned asparagus Vegetables 19 0.86 Keto friendly 0.65 2.14 1.06
Bamboo shoots (Cooked) Vegetables 12 0.92 Keto friendly 0.22 1.53 0.0
Turnip greens and turnips frozen unprepared Vegetables 21 0.99 Keto friendly 0.19 2.46 0.0

More...

Also see[edit | edit source]

The world's largest collection of keto friendly and low carb foods.
Ketogenic foods Ketogenic diet - Keto recipes - List of keto friendly foods by region (world)
A-Z keto foods A - B - C - D - E - F - G - H - I - J - K - L - M - N - O - P - Q - R - S - T - U - V - W - X - Y - Z
Vegan foods (keto) Keto vegan recipes - Branded foods - Fast foods
Common foods Most common foods - Keto foods list - Breads and cereals - Fruits and vegetables - Dairy - Eggs and meats - Baked foods - Sandwiches, soups, drinks and more
Low carb foods Low carb foods with over 45000 foods in the alphabetic list of low carb diet.
By restaurant Keto friendly restaurant foods - Top 500 - McDonald's - Starbucks - Chick-Fil-A - Taco Bell - Wendy's - Dunkin Donuts - Burger King
Keto foods

Color coded keto friendly foods graphic
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