30 Delicious Keto Vegan Diet Recipes

Is it possible to follow a keto diet plan while vegan? Yes, it is possible to eat a ketogenic diet without eating meat, eggs, and dairy! 

If you want to eat less meat, or no meat altogether, keep reading.  You can be keto and vegan – it just takes a little more planning to make it happen.  If you need some more information about the keto vegan diet, and some delicious low-carb recipes, you are in the right place.  Read on for more information about going keto while eating a vegan diet – plus 30 of my favorite keto vegan recipes.

Keto Diet Basics

First of all, let’s go over the basics of the keto diet.  The ketogenic diet is a low carb, high-fat diet with moderate amounts of protein. Eating a keto diet encourages the body to enter a metabolic state called “ketosis”, whereby the body burns fat as fuel instead of glucose from carbs.

As a general rule of thumb, a keto macronutrient breakdown looks like this:

  • High Fat: 70-75% (total calories from diet)
  • Moderate Protein: 20-25% (total calories from diet)
  • Low Carbohydrate: 5% (total calories from diet)

People on a “normal” keto diet eat a variety of meats, eggs, cheese, vegetables, nuts, and some fruits.

Can Vegans do Keto?

You may be wondering, is it possible to eat a vegan keto diet?  In short, yes!  However, it may take a bit more research and planning to find healthy recipes that fit both ways of eating.

If you want to eat a vegan diet, you will need to eliminate all animal products from your diet.  This means that many keto staples, including meat, eggs, poultry, dairy, and seafood, are excluded on a vegan keto diet.

In order to eat a vegan keto diet, you will want to significantly reduce your carb intake and replace those carbs with healthy fats and vegan sources of protein.

In general, a vegan keto diet looks like this:

  • Eat plenty of plant-based fats (nuts, oils, avocado, olives, coconut butter)
  • Eat plenty of lower-carb vegetables. For a guide to keto vegetables, click here.
  • Eat a moderate amount of plant-based proteins (tempeh, tofu, seitan, and other high-protein, low-carb vegan meat substitutes)
  • Eat a small number of fruits, like berries.

Vegan Keto Diet Guidelines

How do vegans eat low carb? Here are some basic guidelines to follow if you are interested in eating a keto + vegan diet.

  • Limit your total carbohydrate consumption to 20-35 grams or less per day.
  • Do not eat meat, fish, dairy, eggs, or other animal products.
  • Do eat plenty of low-carb vegetables – leafy greens, cauliflower, broccoli, zucchini, and more!
  • Get about 70% of your calories from plant-based fats.
  • Get about 25% of your calories from plant-based proteins.
  • Supplement with nutrients that you may not be getting enough of (e.g., vitamins D3, B12, & B6, DHA & EPA, iron, zinc, and taurine).

Of course, every person is different, and you should ask a doctor or nutritionist before starting any new diet.

30 Tasty Keto Vegan Recipes

30 Delicious Keto Vegan Diet Recipes

30 Delicious Keto Vegan Diet Recipes

Save this post for later

1 thought on “30 Delicious Keto Vegan Diet Recipes”

Leave a Comment