You don’t need eggs, meat or dairy to live a keto lifestyle. The easy vegan keto recipes below will show you how to easily prepare breakfast, lunch, snacks and dinner without using eggs, cream or cheese. Keep reading for keto vegan inspiration!
There are many reasons that can motivate you to avoid meat, dairy or eggs on a keto diet. You might be living a vegan lifestyle and want to lose weight and burn fat all at the same time. Or you may just want something different than eggs for breakfast and tons of meat for dinner. Or your fridge doesn’t have any meat or eggs at this time. Whatever your reasons, these vegan keto recipes will help you stay in ketosis without buying meat, eggs or dairy.
What are vegan keto recipes ?
Vegan keto recipes are high-fat plant-based recipes to help you live a keto lifestyle and lose weight without eating animal products. The vegan keto recipes are not using any of the usual keto diet ingredients like eggs, cheese, butter, cream, sour cream, cream cheese, meat, fish or seafood.
What do keto vegans eat?
Keto vegan recipes are made of plant-based fats, protein and low carb fruits and vegetables. The main ingredients you can eat on a keto vegan diet are:
Oils and fat – where do you get fat from on keto vegan diet? While you wouldn’t eat have butter on keto vegan diet, you can use
Protein. One of the first thing you may ask is where do I get protein from on keto diet if I can’t have meat ? While beans are not keto friendly there are a number of surprisingly high protein keto foods you can have everyday to reach your protein intake without meat, eggs or dairy. Data are provided for 100g of food, carbs are net carbs, total carbs takeaway fibers.
Tempeh – fermented tofu, Proteins: 20g, Net Carbs: 7.7g
Tofu – Proteins: 6.9g, Net Carbs: 2.4g
Mushrooms – Proteins: 3g, Net Carbs: 3.2g
Hemp seedsProteins: 31g, Net Carbs: 8.7g
Pumpkin seedsProteins: 30g, Net Carbs: 10.7g
Sunflower seedsProteins: 21g, Net Carbs: 20g
Almonds – Proteins: 21g, Net Carbs: 17g
FlaxseedProteins: 18g, Net Carbs: 1.5g
Sesame seedsProteins:16g, Net Carbs: 10g
Chia seedsProteins:16g, Net Carbs: 8 g
Macadamia nuts 8g, Net Carbs: : 5.2g
WalnutsProteins:15g, Net Carbs: 7g
HazelnutsProteins:15g, Net Carbs: 7g
PecanProteins: 9g, Net Carbs: 4.2g
Low carb vegetables – all vegetables are vegan so just use the same vegetables all keto dieter eats. Check our keto vegetables list for a full list of keto vegetables you can eat.
Low carb fruits – check out our keto fruit list to see the fruits you can eat on a keto vegan diet.
Keto vegan grocery list
Now head to your local supermarket using the vegan keto food grocery list below. Fuel up on these plant-based ingredients this week and make delicious vegan keto recipes. Scroll down to check out your favorites keto recipes and enjoy the keto vegan diet!
These keto bread recipes are perfect for sandwich or toast. How to make a vegan keto sandwich ? Fill your sandwich with mashed avocado, egg-free mayonnaise, grilled tempeh, tofu and low-carb vegetables like spinach, lettuce or cucumber.
These keto wraps are delicious filled with cauliflower nuts ‘meat’. Fry some cauliflower rice in olive oil with chopped walnuts and sunflower seeds for a meat-like keto meat taco filling. Don’t forget to add lots of spices, garlic powder, paprika, cumin and salt will bring out all the flavors.