Interested in eating less meat for ethical or health reasons but want the benefits of ketosis? Good news: following a vegan keto diet (or vegetarian keto diet) is entirely possible!
Here’s a breakdown of what to eat on vegan keto.
Eat an abundance of healthy plant-based fats! Those include:
Many vegan “mock meats” and other packaged foods are full of carbs, so it’s best to stick with whole food proteins as much as possible. Here are the best:
Nuts and seeds are good sources of protein and fat, making them a good option for vegan keto.
Choose low-carb nuts like:
And seeds like:
Also known as soybeans, edamame are the base of tofu and tempeh. You can eat them roasted, dry roasted, and in salads or other keto dishes.
A ½ cup of edamame contains about 4g fat, 8.5g protein, and 3.5g net carbs.
Tempeh is made from fermented soybeans, making it a gut- and digestion-friendly food. The fermented soybeans are binded together into a block shape.
One serving of plain tempeh has about 4.5g fat, 15 grams of protein, and 3g net carbs.
Make sure the tempeh:
Like tempeh, tofu is made from soybeans. The beans are made into milk that is then coagulated and pressed into a meaty block.
Use soft tofu for blending in sauces, dressings, smoothies, or desserts and medium, firm, or extra firm for stir frying, frying, grilling, or baking.
Tofu is not as fiber-rich as tempeh, but it’s lower in carbs. A 3.5-ounce serving has about 4g fat, 8g protein, and 1g net carbs.
Always prioritize non-GMO and organic tofu.
A low-carb plant-based protein powder helps you meet protein needs on a vegan ketogenic diet.
Add protein powders to smoothies, desserts, or mix with water or a low-carb plant-based milks.
If you’re a vegetarian who still eats eggs and dairy, your other protein options include:
For egg substitutes in keto baking recipes, use (per egg):
For scrambled “eggs” or “omelets,” use the Vegan Egg (0g net carbs).
For dairy substitutes, use:
To stay in the KetoZone (carbs at 20 grams per day or lower), most of your carbs should come from low-carb vegetables, including:
While eating a vegan ketogenic diet takes extra work initially, it’s completely possible! Overall, eat tons of plant-based fats, get enough protein, and focus on low-carb keto vegetables.