23 Keto Vegan and Vegetarian Recipes + Resources (2024)

Table of Contents

Keto Vegan & Vegetarian Recipes Breakfasts Lunches/Dinners Side Dishes More Useful Resources For Keto Vegans & Vegetarians FAQs References

June 28, 2017 By Leanne Vogel December 7, 2018

Eating a keto vegan or keto vegetarian diet can get old pretty quick if you do not have a fully-stocked arsenal of awesome vegan keto recipes at your disposal. If that describes you, that will all change once you check out these great low-carb and all-about-the-veggie recipes and resources!

I have been asked so many times about living a keto vegan or vegetarian lifestyle, and for good reason. It can be very challenging to go low-carb high-fat while limiting your fat options to plant-based sources. Well, hopefully, this post will provide you with the answers you need to live a fully fat-fueled keto vegan rock star lifestyle!

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Now you may be wondering, “Leanne, why don’t you eat a vegan or vegetarian diet?” Actually, I have, but as I have mentioned in many of my posts, videos, and books, we need to listen to our bodies. Period. My body no longer resonates with being vegan. Read more about why I stopped being vegan.

I talked more about my journey away from veganism in The Keto Beginning on pages 12 and 13, and I talked about how to do keto without animal products on page 108 of Fat Fueled.

I know others of you are probably like, “Finally! A keto vegan/vegetarian post is just what I’ve been waiting for!” If that’s you, I am so excited to be able to help you out. I know limited food options can lead to a bit of a monotonous and dreary existence, and can eventually result in a horrendous bout of binge eating and crushing guilt later on. My mission is to help you avoid that vicious cycle and discover the wonderful opportunities that are out there in the small, but vivacious, world of vegan and vegetarian ketogenic living!

Now for those wonderful recipes… let’s get started!

Keto Vegan & Vegetarian Recipes

Breakfasts

(Keto Vegan) Rocket Fuel Frappuccino

Ready, set, go!!! That’s what you are telling your body once you have one of these babies. This is pure rocket fuel for the keto rockstar… or if you really just need something different for breakfast. T minus 10… 9…

(Keto Vegan) Cinnamon Chocolate Breakfast Smoothie

Breakfast just is not a time to make elaborate meals for most people. That is why this could be a great recipe for those days you just need to go keto, go vegan, and go now. Off you go and enjoy!

Crispy Keto Flaxseed Waffles

For those days you have a little more time, treat yourself with these amazing keto waffles!

(Keto Vegan) Green Coffee Shake

All about those greens? Then this green keto coffee shake is calling your name with Genuine Health vegan greens+O. Super good for you and super tasty is how I like it.

(Keto Vegan) Keto Overnight “Oats”

One popular breakfast dish, oatmeal, just doesn’t cut it in the paleo and keto world, but this recipe does! Quick and easy overnight oats without the oats makes for a great keto vegan kickstarter to your day with several different flavors!

Spinach Artichoke Breakfast Casserole

Casseroles are just wonderful, am I right? One dish and you’re set. I like simple and satisfying, which is what this vegetarian casserole is. There are dairy-free options as well, but note that it does contain eggs. Enjoy!

Eggplant Hole in the Head

Here is a nice keto vegetarian option that will shake things up a bit! A simple recipe, but oh my goodness, this looks so good. Watch out, it may become a daily favorite!

(Keto Vegan) Keto Bagel Thins

Sometimes you just need to grab and go, and these would be perfect for a make-ahead vegan keto breakfast. You could also use this awesome vegan cream cheese if you like!

(Keto Vegan) Keto Grain-Free Hemp Heart Porridge

A good bowl of porridge just hits the spot, and this hemp heart keto porridge is perfect for those looking for awesomely delicious vegan low-carb breakfast recipes. Enjoy your no-grain porridge on those icky weather days or just whenever you need a good bowl of comfort.

(Keto Vegan) Strawberry Matcha Chia Pudding

With four simple ingredients, it will be hard to find a more simple keto vegan breakfast recipe out there. It does not even require a blender, so no worries there! Now sit back and enjoy…

Lunches/Dinners

Now for lunch time… and this recipe is totally vegan and low-carb, and it’s creamy and full of flavor! A great side dish or a light lunch.

Keto Curry Noodle Bowl

These are not your typical zucchini noodles, so if that is what you were thinking then think again! These are kanten noodles, and they are amazing. Try them and tell me they are not one of the best low-carb noodles out there.

(Keto Vegan) Low-Carb Spiralized Zucchini Asian Salad

How about some more vegan keto amazingness? This definitely has to be added to the list because it is packed with wholesome veggies and healthy fat. Can be used as a side or main dish.

(Keto Vegan) Cream of Mushroom Soup

Want a bowl of soup with your keto vegan salad? Today’s soup of the day is this lovely cream of mushroom soup full of flavorful veggies and mushrooms… highly recommended!

Low-Carb Falafel with Tahini Sauce

This low-carb vegetarian take on falafel is just heavenly. Looks great, tastes great, and loved by young and old alike. Try it on your family and see how they react… I’ll bet they ask for seconds.

(Keto Vegan) Creamy Roasted Red Pepper Soup

Are you a soup fiend? Then here’s another option for you. Try this quick 20-minute recipe that keeps the carbs low and includes tons of veggie goodness!

(Keto Vegan) Avocado Pesto Kelp Noodles

Mmmmm, I love me some pesto, and pesto with these low-carb kelp noodles just sounds delicious. Yet another option to the low-carb noodle stockpile, so you can shake things up every once in awhile.

(Keto Vegan) Low-Carb Bibimbap

If you are looking for something a little more than soup and salad, then this tempeh recipe might be more up your speed. And to replace the soy sauce, try some coconut aminos!

(Keto Vegan) One Pot Zucchini Pasta

Nothing says summer quite like bright and cheery colors, so this recipe is a perfect summertime treat! Happy summer! For dairy-free, you can just omit the parmesan. You could also always add a little avocado oil to boost your fat intake!

(Keto Vegan) Harissa Portobello Mushroom “Tacos”

Do you have a summertime farmer’s market that you frequent? Yet another great thing about summer. This recipe is in honor of all the wonderful farmers and local vendors who bless us with their amazing produce!

Side Dishes

(Keto Vegan) Keto Crack Slaw

Super satisfying and totally vegan… definitely a win on this one! Be warned… there’s a reason this is called crack slaw. Also, if you’re concerned about sesame oil, you can always replace it with avocado oil.

(Keto Vegan) The Best Kale Pate

You’re going to want to grab your zucchini sticks, carrot sticks, and cucumber rounds for this refreshing and fun veggie treat. It is a fun way to get a little extra veggie in your day, and it can go on pretty much anything. What will you eat it with?

(Keto Vegan) Crumbly Almond Feta

Now you might be asking yourself, “How could this possibly be vegan?” Well, there is actually no dairy in this at all! Perfect for adding to salads, pasta, or veggie pizza… my mouth is watering just thinking about it.

More Useful Resources For Keto Vegans & Vegetarians

The Keto Diet Book

My Keto Diet Book has it all… including advice for keto vegans, and lots of vegetarian and over 42% of the keto recipes are vegetarian. This is not simply a cookbook… it is a keto life book! There is something for everyone in here.

How To Be A Low Carb Vegan, Keto Vegan, or Eat More Plants on Keto

I know I am not currently a vegan, but that does not mean I have never tried it before. Here, I explain my thoughts and advice on how to rock keto and the veggies simultaneously. If you are considering going keto while vegan, or vice versa, this is where you should start.

Easy Guide to the Vegan Ketogenic Diet

Easy… I love easy! That is why this is a delightful guide to everything keto and vegan. Nice charts and recommendations make it easier for those who are trying to find a wide variety of vegan fat and proteins sources while staying in ketosis.

Carb Guide for Vegetables

For a more in-depth look at low-carb vegetables, this is your stop. And there are even recipe recommendations for many of the low-carb veggies. Veggie time!

This entry was tagged: eating high-fat, eating keto, eating low-carb, fat-adapted, how eat keto, keto basics, keto diet, ketogenic diet, ketosis, low-carb paleo, vegan, what is keto

23 Keto Vegan and Vegetarian Recipes + Resources (2024)

FAQs

Can vegetarians and vegans do ketosis? ›

Can vegetarians get into ketosis? Yes. These diets are not mutually exclusive and, with proper planning, you can build a high-fat low-carb diet that keeps you in ketosis without eating meat, seafood, or poultry. The main idea is to include protein-packed veggies and pair them with high-quality fats.

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Can you be vegan and keto at the same time? ›

However, with some careful keto meal planning, vegans can also reap the benefits of the keto lifestyle. With the exception of eggs and dairy, keto vegans can enjoy all the foods listed above along with the following “vegan” options: Coconut provides a healthy dose of satiating fat.

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Is there a vegan version of the keto diet? ›

Vegan keto diet: Foods to eat

For example: Healthy plant cooking oils, such as olive oil, avocado oil, peanut oil, coconut oil, and sunflower oil. Avocados and coconut products, such as coconut milk, coconut cream, guacamole and avocado paste. Nuts, such as almonds, Brazil nuts, walnuts and macadamia nuts.

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Is vegan keto anti inflammatory? ›

The vegan keto diet is rich in anti-inflammatory foods, such as leafy greens, nuts, seeds, and healthy fats, which help reduce inflammation. Inflammation is linked to a range of chronic health conditions, including heart disease, cancer, and diabetes.

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

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Do you lose weight faster on keto or vegan? ›

Keto is good for controlling blood sugar, but a low-fat vegan diet is better for weight loss, study finds. A new study found a low-fat, plant-based diet could help people lose weight and burn body fat. But an animal-meat-based, high-fat ketogenic diet was found to be better for managing insulin and blood sugar.

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Is hummus keto? ›

Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.

How do vegans get protein without carbs? ›

What are some good sources of protein when on a vegan, low-carb diet? Good sources of complete proteins include hemp and chia seeds, nutritional yeast, soy products, and spirulina. Good sources of incomplete proteins include nuts, mushrooms, pumpkin seeds, flax seeds, asparagus, watercress and spinach.

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Is quinoa keto? ›

To sum up, since quinoa has significantly less carbs than other grains, you can safely include it in your weekly meal plan even if you're on the keto diet. Just stay vigilant with regards to your net carb consumption as a whole so that you don't accidentally hinder the process of entering properly the state of ketosis.

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What is a good vegan keto protein? ›

Sources of protein and fat for a vegan keto diet

For protein, I relied on tofu, lupini beans, protein powder, chia seeds, hemp seeds, flax seeds, select nuts, almond butter, olive oil, avocado, small amounts of edamame, and the occasional Beyond Meat products (burgers and sausage).

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Can you eat beans on keto? ›

Beans are linked to health benefits, including a lower risk of chronic diseases such as obesity, cardiovascular issues, and type 2 diabetes. However, beans aren't the best choice for a strict keto diet because of their carbohydrate content. You could include them in small amounts or when keto cycling.

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Are lentils keto? ›

So, unfortunately, lentils are not keto-friendly. Their carb content is too high to allow a keto dieter to consume them while staying within their daily macros. However, small portions of lentils may be possible depending on what else is consumed for the day.

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What are the risks of the vegan keto diet? ›

It is extremely low in carbohydrates and high in fats, which can lead to nutrient deficiencies and an increased risk of cardiovascular disease. Additionally, a vegan keto diet may not provide enough protein for the body's needs and may lead to muscle loss.

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What vegan foods are good for arthritis? ›

People who switch to either diet should fill up on more fruits, vegetables, legumes, nuts and seeds and whole grains (i.e., brown rice and barley) instead of empty carbs like white pasta, bread or rice.

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Is tofu keto? ›

Tofu is low in carbohydrates. 100 grams of regular tofu, for example, only contains 1.2 grams of carbs, making it suitable for those observing a low-carb or ketogenic diet. Other tofu varieties are also low in carbs. Tofu can also be a good source of healthy fats and protein.

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Is there a way to do vegan keto? ›

Putting It All Together — How to Thrive On The Vegan Ketogenic Diet

Limit your total carbohydrate consumption to 35 grams or less per day.
Eliminate all meat, fish, and other animal products from your diet.
Eat plenty of low-carb vegetables.
Get at least 70% of your calories from plant-based fats.

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Sep 30, 2022

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Can you lose weight on vegetarian keto? ›

A Typical Day on the Vegetarian Keto Diet

Some research suggests that the keto diet may be beneficial for that reason: A meta-analysis found that the keto diet led to greater weight loss than a low-fat diet and could be useful in fighting obesity.

What is a keto alternative for vegetarians? ›

Yes, the keto diet can be adapted for vegetarians or vegans by focusing on plant-based sources of protein and fat while minimizing carbohydrates. Foods such as tofu, tempeh, nuts, seeds, avocados, and low-carb vegetables can be staples of a vegetarian or vegan keto diet.

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How do vegans get protein on keto? ›

Keto-Friendly Whole Foods Vegan Sources of Protein

Hemp Seeds (hulled) | 10g | 0g | 3 tbsp.
Nutritional Yeast | 8g | 1g | 2 tbsp.
Tofu (firm): 9g | 1.9g | 3ox/85g.
Tempeh: 19g | 4g | 3.5oz/100g.
Seiten: 20g | 4g | 3oz/85g.
Soybeans (mature, yellow): 14g | 3.5g | 1/2 cup.
Soybeans (edamame, green): 11g | 6g | 1/2 cup.

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