The ketogenic diet has gained a lot of popularity lately, but it can be difficult to find vegetarian options that fit a high-fat, low-carb lifestyle. Fortunately, there are plenty of delicious vegan foods on the keto diet, you just need to know where to look! In this article, we will share some of our favorite plant-based foods so you can enjoy all the benefits of the keto diet without having to give up your ethical eating habits.
What Is Vegan Keto Food?
If you are a vegetarian with an interest in the ketogenic diet, you may be wondering what types of foods you can eat on this plan. While a ketogenic diet typically includes animal products such as meat, eggs and dairy, a vegan ketogenic diet is possible. This diet has an extremely low to no carbohydrate intake, depending on which specific version of the diet one is following — with “none” being the absolute extreme. Controlling your carb intake can be a healthy move. To stay in ketosis, people who are on diets of less than 50 grams of carbohydrates per day for example, need to eat 2 to 3 times the amount of calories their body needs. Many people follow this diet to lose weight and reduce overall body fat because they are using fat as their primary source of energy versus blood glucose from carbohydrates. Some people also choose this lifestyle just by choice as opposed to desperately trying to lose weight. While on a vegan keto diet, be sure to get plenty of fiber from low-carb vegetables—cruciferous vegetables like broccoli and leafy greens work best. To make things easier, you can throw some tofu into your meals as it packs a punch in terms of protein and will also help you meet your fiber needs. To complement everything being high protein and fiber-rich: plant fats such as avocado oil or coconut oil will make it easier for the body to digest a completely vegan keto meal.
Benefits Of A Vegan Keto Food
The ketogenic diet has experienced a huge amount of popularity in recent years in particular, mainly for its potential to take action with and against diseases like cancer. However, even without any underlying health conditions, this nutritional way of life is so superior that it has been shown to benefit individuals from all walks of life – from athletes to students and business executives. It may vary from person to person but one welcomed by-product of the diet is weight loss and in turn, a better look and feel. One downside however can be adding extras to the daily menu! According to some people, however, it should be modified as you progress through your journey since not everyone thrives on fat-heavy dishes served during lunch or dinner. This includes the vegan ketogenic diet, which is becoming increasingly popular as people learn the benefits of this way of eating.
A vegan ketogenic diet offers all the benefits of a regular ketogenic diet, but without any of animal products. This means you can still enjoy all the healthy fats, proteins, and nutrients you get on your regular ketogenic diet, without having to worry about the potential health risks associated with consuming animal products.
Similarly, avoiding meats has also been shown to be an effective way to prevent developing some forms of cancer. However, research on the ketogenic diet has also revealed incredible benefits. The vegan diet helps to:
- promotes weight loss and Reduces the risk of getting heart disease.
- Reduce insulin resistance to help promote brain health and manage other conditions like diabetes and PCOS – a condition women can suffer from usually between the ages of 10 to 45.
- Reduces an elevated risk of heart disease, chronic inflammation, and also insulin resistance.
One thing to consider is having enough fats and then making sure you’re getting enough protein. Although there are some plant-based sources of protein, such as beans and lentils, they are important.
How To Live The Vegan Keto Lifestyle.
If you’re interested in following a vegan keto lifestyle, there are a few things you’ll need to keep in mind. First, you’ll need to make sure you’re getting enough healthy fats, as this is a key part of the keto diet. Avocados, coconut oil, and nuts are all great sources of healthy fats. You’ll also need to get enough protein, and you can get this from plant-based sources like beans, legumes, and tofu. In terms of carbs, you’ll need to focus on getting those from low-glycemic sources like vegetables and fruits. And finally, make sure you’re staying hydrated by drinking plenty of water throughout the day.
Vegan Keto Food Menu List
Looking for a complete list of vegan keto foods? You have come to the right place! This list includes all the basics you need to prepare delicious and nutritious keto vegetarian meals. From plant-based proteins to healthy fats and low-carb vegetables, there’s something for everyone here. So, if you’re new to the vegan ketogenic diet or just looking for inspiration for a new recipe, be sure to give this list a try. Some good food options include high-fat vegetable oils, nuts, seeds, avocado, and coconut. lentils and tofu are great sources of foods for protein. For fruits, you can enjoy berries and avocados and for vegetables, leafy greens are best.
Coconut Products: you should try coconut milk and cream.
Oils: some olive oil, coconut oil, and MCT oil will be worth giving a try
Nuts And Seeds: when it comes to nuts and seeds, you can try some Almonds, pumpkin seeds, walnuts, and several other seeds.
Seed Butter: some seed butter to try out are almond butter, Peanut butter, and sunflower butter. They are incredibly good and have many benefits
Non-Starchy Vegetables: Brussels and cauliflower are great choices, however, you can get other vegetables like zucchini, mushrooms, and green leafy vegetables.
Vegetable Protein: tempeh, whole tofu.
Whole Vegan Diary: for a vegan diary, coconut yogurt, vegan butter, and vegan cream cheese is top-notch.
Berries – every berry you can think about, from Blueberries, blackberries, and all other berries your hands can find.
Seasonings: yeast, lemon juice, aromatic herbs, lemon juice, salt.
Foods To Avoid
On the vegan keto diet, you can avoid foods like
Meat And Poultry: Chicken, turkey, and Beef.
Dairy Products: milk, butter, and yogurt.
Eggs: egg white and egg yolk.
Seafood: fish, shrimp, oysters, mussels.
Proteins: Whey protein, honey, and egg white protein.
Though a ketogenic diet usually removes plant foods from the diet, one can do it as a vegan by including whole unprocessed plant foods in the diet and avoiding highly processed plant foods.
How To Achieve Ketosis The Vegan-Keto Way.
There are a few things to consider when choosing a vegan diet to get into ketosis. First, you’ll want to make sure you’re getting enough protein. Second, you’ll want to make sure you’re getting enough healthy fats. And third, you’ll want to make sure you’re getting enough fiber.
Protein is essential for a vegan diet, as it helps to keep you feeling full and satisfied. The best sources of vegan protein include beans, legumes, and nuts.
Healthy fats are also important for a vegan diet, as they help to promote satiety and prevent cravings. The best sources of vegan healthy fats include avocados, coconut oil, and olive oil.
Fiber is also important for a vegan diet, as it helps to keep you regular and promote gut health. The best sources of vegan fiber include fruits, vegetables, and whole grains.
Some Easy Vegan Keto Meals
Vegetarian Keto Crab Cakes
Most vegetarians also gravitate towards things like crab cakes which consist of fish as an ingredient, but there are some products that are made with crab meat that is actually vegan. They aren’t quite like the real thing, but many people find them to be an excellent alternative
Per Serving: 434 Calories, 41 G Fat, 10 G Carbs, 3 G Fiber, 10 G Protein
Sautéed Breakfast Salad
You can make a salad for breakfast. And this is a good recipe for it because you get to savor the taste of sunny-side-up eggs and all of that healthy savory goodness served on a bed of sautéed vegetables!
Per Serving: 370 Calories, 29 G Fat, 13 G Carbs, 7 G Fiber, 17 G Protein
Zucchini Rollatini
You probably already knew that zucchini can replace carb-laden pasta (thanks to its relative, the humble courgette). But this recipe cuts carbohydrates further using ricotta and mozzarella fillings which are wrapped in zucchini and marinara sauce, then baked until golden.
Per Serving: 318 Calories, 17.5 G Fat, 18.5 G Carbs, 5 G Fiber, 21 G Protein
Avocado Smoothie
This smoothie is absolutely satisfying, fulfilling, and definitely delightful. No matter what diet you are on or if you are just looking for some quick fuel to get you through the morning hours, this wholesome and creamy breakfast is a must-try that can be enjoyed any time of the day.
Per Serving: 71 Calories, 6.3 G Fat, 3.3 G Carbs, 2.8 G Fiber, 1.4 G Protein
Spaghetti Squash Bowls
Spaghetti squash is a healthy alternative to pasta that’s great for low-carb eaters or people on a gluten-free diet. These spaghetti squash bowls are loaded with healthy, delicious ingredients like vegan sausage, mushrooms, and broccoli spinach pesto, making them the perfect comfort food for folks of all ages!
Per Serving: 515 Calories, 25 G Fat, 57 G Carbs, 12 G Fiber, 15 G Protein
Broccoli Lemon Parmesan Soup
Warm and full of flavor, this broccoli soup is not just a dish for winter, it’s a dish for any season! And the fact that it’s so low in carbs means you can enjoy as much of it as you want without feeling guilty about it. Your body will thank you.
Per Serving: 371 Calories, 28.38 G Fat, 11.67 G Net Carbs, 7.73 G Fiber, 14.63 G Protein
Classic Egg Salad
This salad is a great starting point, as it’s generally a crowd-pleaser. It’s also one of the most versatile recipes you can make as there are so many ways to jazz it up with keto-friendly spices or ingredients like pickles!
Per serving: 185 calories, 15.5 g fat, 1 g carbs, 9.5 g protein
Vegetarian-Loaded Potato Skins
Loaded is one of those words that has a somewhat negative connotation. If you ask me, I don’t think these loaded zucchini skins are anything to worry about because they are jam-packed with roasted mushrooms and spicy paprika but only come in at around 100 calories.
Per serving: 108.5 calories, 8 g fat, 3.7 g carbs, 1 g fiber, 5.7 g protein
Vegetarian Keto Club Salad
You’ll be surprised to find out how much flavor can come from making a salad when you leave out the bacon and substitute feta cheese for parmesan, but that doesn’t mean you enjoy it any less. The ingredients are just as delicious as they would be in a normal cobb salad, but instead of being meat-heavy, this recipe is all about veggie-heavy!
Per Serving: 330 Calories, 26 G Fat, 6.7 G Carbs, 1.9 G Fiber, 16.8 G Protein
FAQS
1. Is It Possible To Be Gluten-Free On A Ketogenic Diet?
Most people unknowingly have been on a gluten-free diet longer than on a vegan ketogenic diet! Definitely it is possible to be gluten-free on a keto diet
2. Can I Eat Soy On A Vegan Keto Diet?
Obviously not! You don’t have to eat anything you don’t want or feel good about your body, this post and podcast delve into that question and these recipes are all soy-free, vegan, and keto-free! There’s even a vegan and soy-free meal plan with recipes and nutritional information to eliminate all the guesswork!
3. Is It Okay To Drink Coffee?
Yes, it is but it’s better to add some milk. There are many lactose-free kinds of milk that work well in coffee. You can even mix your coffee with MCT oil and coconut milk. It is very delicious!
4. Can I Eat Sugar On A Vegan Keto Diet?
Most people want to avoid all forms of sugar, whether natural or added to food. It is advisable to avoid added sugars but not eliminate foods that contain natural sugars, as all vegan foods contain a certain amount of natural sugars. So, nuts and seeds, cabbage, coconut, berries, olives – all of these foods (and more) will be out of the question if we start categorically eliminating natural sugar. In fact, you’ll mostly stick to oil and protein powders, which
5. How Many Calories Should I Take In A Day?
This is pretty much another type of question above, and the answer is similar – it really depends on your metabolism, lifestyle, and fitness goals. Calorie-tracking apps on your phone or an online keto calculator might be a good place to start.
Conclusion
The vegan keto diet is a low-carb diet that avoids eating animal products.
It helps the body in ways such as rapid weight loss and loss of fat.
However, it is a very restrictive diet and not suitable for everyone. The diet carries some risks, including the potential for nutritional deficiencies.
Sometimes, side effects such as headaches and fatigue are experienced in the early stages. It is vital to carefully plan a vegan ketogenic diet and take dietary supplements to avoid deficiencies. Due to the restrictive nature of this diet, people who want to try it should speak to a doctor first.