Vegan Keto Recipes 🥑 (Simple!)
What is the Vegan Keto Diet?
Vegan Keto is a diet plan. It is very, very popular. It is also very, very hard. It combines two restrictive diets. Veganism. And the Keto diet. This is the "Hard Mode" of eating. Most people fail. Why? The two diets contradict each other. This creates a "paradox."
The Vegan Keto Paradox 🤯
What is a Keto Diet? High Fat. Moderate Protein. Zero Carbs. Your body burns fat for fuel. What are the best keto foods? Steak. Eggs. Cheese. Butter. Avocado. 🥩🧀🧈 What is a Vegan Diet? Zero animal products. No meat. No eggs. No cheese. No butter. 🚫 What are the best vegan foods? Beans. Lentils. Quinoa. Oats. Fruit. Potatoes. 🥦🍎🫘 Do you see the problem? The "Keto" diet bans all the vegan staples. (Beans, quinoa, oats = carbs). ( The "Vegan" diet bans all the keto staples. (Meat, eggs, cheese = animal products). ( This is the paradox. What is left to eat?!
The Solution: The "Safe List" 🔑
The list is small. But it is mighty. This is your new "Vegan Keto" pantry.
Your Vegan Keto Food List (The "Pantry")
This is your 100% "safe" list. Your meals must come from here.
1. The Fats (Your #1 Fuel) 🥑
This is your main food group. Your calories come from fat. Fat is your fuel. Extra Virgin Olive Oil: 🫒 The king. Use it on salads. Use it for low-heat cooking. Avocado Oil: The other king. Perfect for high-heat cooking. (Stir-frying). ( Avocados: The perfect food. It is fat. It is fiber. Eat one every day. Coconut (Full-Fat): 🥥 Coconut oil. Coconut cream. Canned, full-fat coconut milk. Unsweetened coconut flakes. This is a fat powerhouse. Nuts & Seeds: This is your "crunch." And your fat. Best nuts: Pecans, Macadamia Nuts, Walnuts. They are the highest in fat. Almonds and Brazil nuts are also good. Best seeds: Hemp Hearts, Chia Seeds, Flax Seeds. These are your "superfood" fats. Hemp hearts are a must. AVOID: Peanuts and Cashews. They are legumes. They are much higher in carbs. Be very careful.
2. The Proteins (The "Tricky" Part) 💪
This is the hardest part of the diet. Where do you get protein? Without carbs? Your old friends (beans, lentils) are banned. You have new friends now. Tofu (Extra-Firm): This is your #1. It is a blank slate. It is high-protein. It is very low-carb. (About 1-2g net carbs per serving). ( Tempeh: This is #2. It is fermented soybeans. It is "nuttier." It is low-carb (but has some carbs. You must count them). Seitan (Wheat Meat): This is a protein bomb. It is 100% pure wheat protein (gluten). It has almost zero carbs. It is "meaty." WARNING: If you are gluten-sensitive or celiac... ...you cannot eat seitan. Stick to tofu. Vegan Protein Powder: This is a life-saver. It is a supplement. But it helps you hit your goals. Look for a Vegan Keto powder. It will be made from pea or hemp protein. It will have 0-1g of carbs. It is a great tool for a smoothie.
3. The Carbs (The "Greens & Veg") 🥦
You do eat carbs on keto. But they are "trace" carbs. They come from fibrous vegetables. This is your "bulk" food. This is your fiber. This is your vitamins. Leafy Greens (Eat Unlimited): 🥬 Spinach, Kale, Lettuce, Arugula, Swiss Chard. Eat a huge salad every day. Non-Starchy Veggies (Eat A Lot): Broccoli, Cauliflower, Asparagus, Zucchini, Cucumber, Bell Peppers, Mushrooms 🍄. These are your staples. Keto-Friendly Fruits (In Moderation): Berries are your only fruit. (Raspberries, Blackberries, Strawberries). (A tiny handful is okay. 🍓
The "Forbidden" List (The Double-Ban) 🚫
This is the "no-go" list. These foods are not vegan, or not keto. You must avoid them all. All Animal Products:
- Meat (beef, pork) 🥩
- Poultry (chicken) 🍗
- Fish 🐟
- Eggs 🥚
- Dairy (milk, cheese, butter) 🧀
- Honey 🍯
- Wheat (bread, pasta) 🍞
- Rice (white, brown)
- Oats (oatmeal) 🥣
- Corn (popcorn, tortillas) 🌽
- Quinoa
- Beans (black, kidney, pinto) 🫘
- Lentils
- Chickpeas (no hummus!)
- Peas
- Peanuts (a high-carb legume) 🥜
- Sugar (all forms) 🍬
- Potatoes (all types) 🥔
- Sweet Potatoes 🍠
- Most Fruits (bananas 🍌, apples 🍎, oranges 🍊).
Easy Vegan Keto Recipes
Okay! What do you make with this list? Here are 4 easy meal ideas.
1. Vegan Keto Tofu Scramble (Breakfast)
This is a high-protein, high-fat start. 1. The "Egg": Get one block of Extra-Firm Tofu. Crumble it with your hands. It looks just like scrambled egg. 2. The "Flavor": Heat 1 tbsp of olive oil in a pan. Sauté the tofu crumble. 3. The "Secret": Add 2 tbsp of Nutritional Yeast ("Nooch"). This gives it a "cheesy," savory flavor. Add 1/2 tsp of Turmeric. This makes it yellow! 💛 And add 1/2 tsp of Black Salt (Kala Namak). This magic salt tastes like eggs! (It is sulfuric). ( 4. The "Fat": Serve the scramble. Top it with \frac{1{2 a sliced avocado. This is a 10/10 keto breakfast. It is delicious.
2. Vegan Keto "Buddha Bowl" (Lunch)
This is a classic "component" meal. It is easy to pack for work. 1. The Base: A huge handful of Spinach or Arugula. 🥬 2. The "Carb": A scoop of Cauliflower Rice. (You can buy this frozen). ( 3. The Protein: A scoop of your pre-cooked Seitan or Tempeh. (Pan-fried). ( 4. The "Fats": Add \frac{1{4 cup of Hemp Hearts. Add \frac{1{4 cup of Pumpkin Seeds. 5. The "Sauce": This is the key. Drizzle it with Tahini Sauce. (Tahini is ground sesame seeds. It is pure fat. It is amazing). (
3. Vegan Keto Coconut Curry (Dinner)
This is the ultimate comfort food. It is rich, creamy, and high-fat. 1. The Base: In a pot, sauté garlic and ginger. Add 1-2 tbsp of Red Curry Paste. 2. The "Cream": Pour in one full-fat can of Coconut Milk. 🥥 This is your fat-bomb base. Do not use "lite" milk! 3. The Veg: Add your low-carb veg. (Broccoli, bell peppers, zucchini). (Let them simmer for 10 minutes. 4. The Protein: Add one block of cubed Extra-Firm Tofu. Let it simmer in the curry. 5. The "Noodles": Serve this curry over Shirataki Noodles. ("Miracle Noodles"). (These are 100% fiber. They are zero net carbs. They are the ultimate keto noodle hack! 🍝
4. Vegan Keto "Fat Bombs" (Snack/Dessert)
You need snacks. You need more fat. "Fat bombs" are the answer. The Recipe: In a bowl, melt:
- \frac{1{2 cup Coconut Oil
- \frac{1{2 cup Almond Butter (unsweetened)
- \frac{1{4 cup Cocoa Powder (unsweetened)
- 2-3 tbsp Powdered Erythritol (keto sweetener)
A Sample Day of Vegan Keto
This is what a full day can look like. Breakfast: Tofu Scramble. Topped with \frac{1{2 an avocado. Coffee with MCT oil. ☕
Lunch: A large "Keto Buddha Bowl." Use a base of kale. Add tempeh. Add hemp seeds. Drizzle with a lemon-tahini dressing. Snack: A handful of pecans. Or 1-2 "Fat Bombs." 🌰 Dinner: The Coconut-Tofu Curry. Served over "Miracle Noodle" ramen.
The Risks & Challenges (Be Careful) ⚠️
This diet is hard. We must be honest about the risks. 1. The "Keto Flu": The first week is hard. Your body is switching fuel. You will feel tired, cranky, and have a headache. This is normal. It is an electrolyte imbalance. You must add salt, potassium, and magnesium. Drink pickle juice! Drink vegetable broth with lots of salt! 2. Nutrient Deficiencies: This is a long-term risk. You are cutting out many food groups. You are at high risk for a B12 deficiency. (All vegans are). (You are also at risk for low Calcium and Iron. You must take a high-quality multivitamin. And a B12 supplement. This is not optional. 3. It is VERY Restrictive. This is the biggest challenge. Eating out is almost impossible. It is socially isolating. It is hard to stick to. It is a "hard-mode" diet for a reason.
Conclusion: A Powerful, Strict Plan
Vegan Keto is possible. It is not easy. But it is possible. You must be very disciplined. You must be a good planner. You must be a good cook. Your new diet is built on a few core foods. Avocado. Olive Oil. Coconut. Tofu. Tempeh. Hemp Hearts. And a lot of leafy greens. This is your new "vegan keto" world. It is high-fat. It is high-fiber. It is 100% plant-based. Enjoy the challenge! 🌟