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45+ Vegan keto recipes that don’t use meat, eggs, or dairy!

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By Carine - - 2 Comments
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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!

Many reasons 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 simultaneously. Or you may 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 do not use any of the usual keto diet ingredients like eggs, cheese, butter, cream, sour cream, cream cheese, meat, fish, or seafood.

KETO VEGAN FOOD PYRAMID

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 a keto vegan diet? While you wouldn’t eat have butter on a keto vegan diet, you can use
    • Olive oil
    • Nut oil – almond oil, hazelnut oil, macadamia oil, walnut oil, avocado oil, etc.
    • Seed oils – pumpkin seed oil, sesame oil, flaxseed oil, sunflower seed oil
    • Avocado
    • Coconut oil
    • MCT oil 
  • Protein. One of the first things you may ask is, where do I get protein on a keto diet if I can’t have meat? While beans are not keto-friendly, there are many surprisingly high protein keto foods you can have every day to reach your protein intake without meat, eggs, or dairy. Data are provided for 100g of food. Carbs are net carbs, or 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 seeds Proteins: 31g, Net Carbs: 8.7g 
    • Pumpkin seeds Proteins: 30g, Net Carbs: 10.7g 
    • Sunflower seeds Proteins: 21g, Net  Carbs: 20g 
    • AlmondsProteins: 21g, Net Carbs: 17g 
    • Flaxseed Proteins: 18g, Net Carbs: 1.5g
    • Sesame seeds Proteins:16g, Net Carbs: 10g
    • Chia seeds Proteins:16g, Net Carbs: 8 g
    • Macadamia nuts 8g, Net Carbs: 5.2g
    • Walnuts Proteins:15g, Net Carbs: 7g
    • Hazelnuts Proteins:15g, Net Carbs: 7g 
    • Pecan Proteins: 9g, Net Carbs: 4.2g 
  • Low-carb vegetables – all vegetables are vegan, so use the same vegetables all keto dieter eats. Check our keto vegetable 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!

KETO VEGAN GROCERY LIST #ketovegan #veganketo #grocerylist #shoppinglist #keto #lowcarb

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Vegan Keto Breakfast Recipes

You can find my full list of Vegan Keto Breakfast recipes, but my absolute favorite ones are the following:

Keto vegan bread

These keto bread recipes are perfect for sandwiches 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.

Carine from Sweetashoney

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By Carine from Sweetashoney

Keto wraps, tortillas vegan & gluten-free

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.

Dips

Drinks: smoothies & hot drinks

Dairy-free smoothie and hot drinks made with unsweetened almond milk and perfect as a quick keto snack or breakfast.

Pizza

Vegan keto pizza night is possible with those pizza crusts. Add low-carb grilled vegetables and macadamia cheese sauce on top!

Snacks

You can have delicious keto snacks without eating cheese or eggs. These are your options.