Sticking to a keto diet can be tough at times for even the most flexible omnivore. In an effort to hit the very high fat requirements needed to reach ketosis, most ketoers consume plenty of dairy, fatty meats and eggs for a fatty boost, but not everyone wants to go down this route, enter the vegan keto diet!
For vegans, who aren’t consuming any animal products, the keto diet can pose a particular challenge and needs a little lateral thinking to get their fat intake high and carbs low. This post will give you 20 keto friendly vegan dinners to add to your repertoire and benefit from the low carb, high fat way of eating!
Looking for help with the rest of the day staying on a vegan keto diet, then check out these 20 vegan keto breakfast recipes too once you’re done here!
In contrast to the typical, animal based keto diet with it’s high fat levels, a typical vegan diet often consists of a significant portion of grains and high calorie carbohydrates, often with a high carbohydrate to fat ratio.
If we’re going to adapt a vegan diet to be keto friendly we need to really up our intake of a selection of higher fat vegetables etc. and cut down on carb heavy ones. Avocados and nuts are great sources of healthy fats to include along with nut and olive oils, and coconut(For more avocado recipes try this round upfor some great ideas).
Embracing Vegan Keto – Top Tips for Success
Embarking on a vegan keto journey may seem challenging at first. However, with the right planning and understanding, you can navigate this path successfully. Here are some top tips for thriving on a vegan keto diet.
1. Understanding the Basics
Before starting your vegan keto diet, understand what it entails. In essence, a vegan keto diet is a plant-based diet that incorporates the principles of ketogenic eating, i.e., low-carb, moderate protein, and high fat.
2. Planning Your Meals
Meal planning is key to a successful vegan keto diet. Having a clear plan helps you ensure you’re getting all the necessary nutrients and maintaining the right macronutrient balance. Look for plant-based foods that are high in fat, moderate in protein, and low in carbs.
3. Including High-Quality Fats
Since the vegan keto diet is a high-fat diet, it’s crucial to include plenty of high-quality fats. Avocados, nuts and seeds, coconut oil, and olive oil are excellent sources of healthy fats.
4. Prioritizing Plant-Based Proteins
Although it can be challenging to find plant-based proteins that are low in carbs, it’s not impossible. Foods like tofu, tempeh, seitan, and certain legumes can be part of your vegan keto meal plan.
5. Incorporating Low-Carb Vegetables
Low-carb vegetables are an essential part of the vegan keto diet. Choose leafy greens like spinach and kale, and other vegetables like cauliflower, zucchini, and bell peppers.
6. Checking for Hidden Carbs
Hidden carbs can sneak into your diet from unexpected sources, especially in processed or packaged foods. Always read food labels to avoid any unwanted carbs.
7. Staying Hydrated and Replenishing Electrolytes
A keto diet can initially lead to water loss, making hydration essential. Additionally, replenishing electrolytes like potassium, sodium, and magnesium can help avoid symptoms of the “keto flu.
8. Consulting a Dietitian
Finally, when making significant dietary changes, it’s always a good idea to consult a registered dietitian. They can provide personalized advice to help ensure you’re getting all the necessary nutrients while following a vegan keto diet.
Embarking on a vegan keto journey is a unique path that combines two distinct dietary approaches. It may seem challenging initially, but with the right understanding and planning, it can become a satisfying and health-promoting lifestyle.
Read on for 20 great Vegan Keto recipes for dinner
We’ve selected 20 brilliant ketogenic diet friendly vegan dinners to try here for you, give them a try and let us know your thoughts. Got any favorites among these? Or perhaps got some tips of your own? Let us know in the comments below:
Vegan keto butter cauliflower
Our vegan keto butter cauliflower ticks all the boxes with its combination of spices, warming flavours and simplicity of ingredients. This is a beautiful vegan keto recipe, a substantial, filling meal without carbs or animal products!
Pair this with some cauliflower rice for a great low carb vegan curry alternative. Cauliflower is a great substitute for meat in this recipe, with some bite and texture to it, as well as a plethora of health benefits.
Vegan keto Portobello mushroom burger
Perfect for a family get together, a dinner with friends or a special treat after a long day: these vegan keto Portobello mushroom burgers are delicious and rich in nutrients.
Mushrooms are a brilliant addition to any vegan keto recipe, with a strong umami flavour and, if cooked well, a pleasing resistant texture that can be missed for those shifting to this way of eating from meat.
Tofu is an ideal protein source for the vegan keto diet, with just 1g net carbs per 100 grams!
You could pair these with our low carb baked courgette chips (just sub out the parmesan cheese for a vegan friendly alternative)
Vegan keto sheet pan curried tofu and veggies dinner
A dinner recipe that ticks all the boxes. This vegan keto sheet pan curried tofu and veggies dinner will definitely surprise you. This couldn't be easier to make, it's a perfect weeknight vegan keto meal.
Photo Credit: www.ieatketo.com
Unbelievably Flavorful Keto Vegan Teriyaki Tempeh Stir-Fry
A delicious, quick and satisfying vegan keto meal, with an asian kick. This tempeh stir-fry includes a keto friendly teriyaki sauce that is rich and inviting.
Vegan keto tofu salad with sesame dressing
A delicious, quick to make salad if you want a lighter vegan keto dinner (I tend to have my biggest meal at lunch). This asian inspired vegan keto tofu salad includes a delicious sesame dressing, with a nutty, umami flavor - highly recommended!
Keto Vegan Roasted Red Pepper and Macadamia Soup
A quick, thick and filling soup, that's not like anything you've tasted before. The use of macadamia nuts gives a richness and creaminess that makes this so much more satisfying than your average soup.
Keto Vegan Stuffed Avocados with Walnut Mince
Who knew walnuts were so versatile?! Here they're crumbled and turned into a filling, nutty, tasty alternative to beef mince in the filling for these avocado shells.
This is one of those dishes where the vegan 'alternative' is genuinely better than the original!
Keto Vegan Spicy Thai Coconut Soup
An intensely flavorful soup that has no need for meat or other non-vegan additions to delight.
This simple vegan keto soup is bulked up with spiralised zucchini but brings a fatty punch with plenty of coconut milk.
Delectable Keto Vegan Garlic and Rosemary Focaccia
Vegan . Keto . Garlic . Bread.....need we say more! This is a true treat that is begging to be shared (or not!)
Keto Vegan Portobello Steak with Creamy Avocado Chimichurri
It's amazing what you can do with a Portobello mushroom these days! This mushroom steaks have a great meaty quality to them and do great when grilled. The creamy avocado chimichurri recipe is a perfect addition fo some zing and flavor.
Keto Vegan Avocado Cacao Mousse
Who said avocado was only for savory recipes! This clever dish makes use of avocados neutral flavor and creamy texture to really pack in the healthy fats, with a strong hit of cacao flavor running through.
Keto Vegan Tofu Tikka Masala
This is a spicy, unique take on the classic curry dish: Chicken TIkka Masala. But here we've twisted this into a delicious keto vegan curry recipe that is sure to impress.
Keto Vegan Miso Glazed Eggplant
This tasty asian inspired vegan keto dish makes use of eggplant's meaty texture and the griddle pan to bring a great hit of flavor and texture.
Vegan keto needn’t be hard
So there’s 20 animal free keto dinners, it’s clear you can still get great variety in your diet and plenty of fats whilst keeping vegan.
Looking for a vegan friendly dessert or snack? Check out our super easy vegan keto snack bars.
I’m planning to put together a bunch of vegan keto recipes in the coming months, any vegan ketoers out there let me know any tips or tricks you’ve got for low carb high fat living without the meat!
Vegan Keto Diet: Frequently Asked Questions
What is a vegan keto diet?
A vegan keto diet combines the principles of veganism and the ketogenic diet. It involves eating plant-based, high-fat, low-carbohydrate foods while avoiding animal products.
Is it possible to get enough protein on a vegan keto diet?
Yes, it’s possible to get enough protein on a vegan keto diet. There are several plant-based sources of protein that are low in carbs, such as tempeh, tofu, and certain types of legumes.
What types of fats are included in a vegan keto diet?
The vegan keto diet includes high-quality plant-based fats. Avocados, nuts and seeds, coconut oil, and olive oil are excellent sources of healthy fats.
Can you eat fruits on a vegan keto diet?
While many fruits are high in carbs and should be limited on a vegan keto diet, some fruits, such as berries, are low in carbs and can be included in moderation.
What are some common foods to avoid on a vegan keto diet?
Foods to avoid on a vegan keto diet include high-carb fruits and vegetables, grains, legumes, sugar, and processed foods. It’s important to read labels to check for hidden carbs.
What are the potential benefits of a vegan keto diet?
Potential benefits include weight loss, improved blood sugar control, and potential heart health benefits due to the inclusion of plant-based foods and elimination of animal products.
Do I need to take supplements on a vegan keto diet?
Depending on your individual needs and the variety of foods you consume, you may need to consider supplements for nutrients like vitamin B12, Omega-3 fatty acids, iron, and possibly others. Always consult with a healthcare professional before starting any new supplement regimen.
Can I eat out while on a vegan keto diet?
Yes, you can eat out on a vegan keto diet, but it might require some planning. Many restaurants offer vegan or keto options, and with some customization, you can stick to your vegan keto eating plan.
How can I ensure I’m getting enough fiber on a vegan keto diet?
High-fiber, low-carb foods are your best bet. Include plenty of leafy green vegetables, nuts and seeds, and avocados in your diet. Remember to check the net carbs (total carbs minus fiber) to stay within your daily carb limit.
Can a vegan keto diet help with weight loss?
A vegan keto diet, like any well-planned diet, can contribute to weight loss by creating a calorie deficit. Additionally, the high-fiber content can help you feel fuller longer, reducing overall calorie intake.
Is a vegan keto diet safe for people with certain health conditions like diabetes?
While a vegan keto diet can help improve blood sugar control, it’s crucial to talk to a healthcare provider before starting any new diet, especially if you have a chronic health condition like diabetes.
Are there any side effects of a vegan keto diet?
Some people may experience the “keto flu,” a collection of symptoms like headache, fatigue, and nausea when first starting a keto diet. This is typically temporary as your body adjusts to burning fat for energy. Staying hydrated and replenishing electrolytes can help.
Will I need to count calories on a vegan keto diet?
While it’s not necessary to count calories, it’s important to understand the macronutrient composition of your meals. Keeping track of your carb intake is essential to stay in ketosis, and ensuring you’re getting enough fat and protein is also important.
Where to next on your keto journey?
1. Learn more about working out on the keto diet with our keto exercise guide
2. Learn more about the keto diet with our beginners guide to keto
3. Discover the signs and symptoms to know for sure when you’re properly in ketosis
4. Check out these tips and tricks to save money and lose weight with our keto on a budget guide
5. Stock up your keto cupboard with this list of ready to eat keto snacks
6. Keto in a hurry? Make one of these keto friendly smoothies to fuel your day
Lorcan O'Connor Lorcan is an entrepreneur and invests in websites and online assets. Lorcan set up IEatKeto back in 2018 as he documented his progress with the keto diet to lose 3 stone in 3 months. Since then he has developed a passion for cooking healthy meals, learning about nutrition, and online publishing. View all posts Recent Posts Easy Keto Filipino Adobo with Cauliflower Rice Recipe for Healthy Living Easy and Delicious Low-Carb Indian Chicken Korma Recipe for Keto Dieters Easy Keto Broccoli and Smoked Salmon Quiche Recipe for a Healthy Meal Easy Keto Japanese Teriyaki Salmon with Cauliflower Rice Recipe for Beginners Mouthwatering Low-Carb Chinese Kung Pao Chicken Recipe for Keto Dieters by
