If you're looking for some variety in your keto-vegan lifestyle, here is a list of 40 easy keto-vegan recipes that are delicious and satisfying.
Following a Keto lifestyle has become increasingly popular in recent years with recipes exploding all over the internet. But following a Keto diet that does not include meat, dairy or eggs is a little more challenging as it does limit the types of foods you can eat.
Keto Vegan Lifestyle in a nutshell
Basically the keto vegan diet means following a low-carb, high fat, moderate protein lifestyle and limiting carbohydrate intake to below 50g per day in order to enter and stay in ketosis.
Following a high fat, low carb diet has numerous benefits including curbing hunger, weight loss, reduced blood sugar and insulin spikes.
The blueprint for a keto vegan diet is making sure your dominant macro nutrient is fat along with the other two.
- Fat: 55–60%
- Protein: 30–35%
- Carbohydrates: 5–10%
Basics of the Keto Vegan Diet
- Eliminate all meat, fish, dairy, eggs
- Include low-carb vegetables and fruits
- Keep carbohydrate intake to below 50g (according to Health Line)
- Get protein from tofu, beans (in moderation)
- Eat plant derived fats from avocado, nuts, coconut butter, healthy oils, nuts and seeds
- Don't forget to supplement with vitamin B12, Omega 3 Fatty Acids, Zinc, Iron and Calcium
What foods can you not eat on a Keto Vegan Diet?
The Keto Vegan diet is much more restrictive than the regular Keto diet as it cuts out all meat, dairy and eggs. So knowing what to eat and not to eat is crucial to successfully sticking with this lifestyle. Here are some of the foods you want to avoid.
- Grains like breads, pasta, crackers, cookies
- Maple syrup, honey, or any other sugary sweeteners
- Most fruit with high sugar content like bananas, mango, pineapple
- Starchy vegetables like peas, potatoes, sweet potatoes and corn
- Most legumes
What foods can you eat on a Keto Vegan Diet?
But it's not all bad news! There are plenty of good foods you can add to your diet that will keep you full, in ketosis, and your blood sugar steady. So here we go:
Non starcy vegetables:
- Bell peppers
- Bok Choi
- Brussels sprouts
- Green beans
- Rutabaga in moderation
- Homemade pickles (no sugar added)
If you add in other vegetables that have more starch, just be mindful of their carb content.
- Blueberries (sparingly)
- Watermelon in moderation
- Coconut, olive and almond, avocado, flax seed, hazelnut oils
- Coconut butter
- Almond butter
- Peanut butter
- Macadamia nut butter
- Sun butter
- Pumpkin, chia, hemp, and sunflower seeds
- Almond flour
- Coconut flour
- Raw cacao
- Cacao nibs
- Low carb canned vegetables
- Nutritional yeast
- Baking soda and powder
- Dark chocolate 85% and higher
- Lupini beans
- Coconut aminos
And last but not least, let's get to the best part of the post - the collection of 40 Easy Keto Vegan Recipes!