Keto Vegan Recipes

Keto is commonly known as a low carb and high fat diet, which is meant to cause a metabolic switch so that the body burns fat for energy instead of carbs. While many people might think of keto as a diet-style involving lots of meat, eggs, and dairy, it is in fact possible to eat a keto vegan diet. Most notably, a vegan keto diet aims to keep the amount of net carbs below approximately 30 g per day while being high in fat and moderate in protein. There are several vegan keto recipes here which will help you get on track if you would like to eat an entirely plant-based keto diet.

Vegan ingredients are surprisingly adaptable to keto with a variety of high fat plant-based proteins like tempeh, tofu, seeds, and nut butters along with an array of healthy fats – think olive oil, coconut oil, and avocado oil. By focusing on nutritious plant proteins, fresh vegetables, plant-based fats, and limited grains and legumes, you can easily have keto vegan recipes at home.

I am currently not on a keto diet, I am following a vegan low-carb diet. However, I have followed a vegan keto diet in the past and so the recipes in this article are ones I make often as they are low-carb recipes.

When I first converted to a vegan diet, it was very heavy with grains and carbs, and that was ok. However, over the years, I wanted to cut carbs and so I experimented with vegan keto for a few months. I felt really good by week 3, after the usual keto flu. I had energy and clarity, and the bloating and cravings were all gone. However, it is a very restrictive diet and also lacks certain key nutrients. So, I decided to stitch to a low-carb vegan diet which works much better for me.

Here are the foods and products that I discovered that I still make and/or use:

• For my sweetener, I use Lakanto Sugar Free Maple Syrup, which is a monk fruit and erythritol sweetener blend.
• To add fiber to my food, I continue to make seed bread, which is a staple in our household. We also use plenty of chia seeds.

Table of Contents

• What You Can Eat on Vegan Keto
• Breakfast
  • Fluffy Savory Vegan Keto Pancakes
  • Easy 25 Minute Gluten Free Granola
  • Low-Carb Chia Pudding Parfait
• Breads and Flatbreads
  • 30-Minute Keto Flatbread
  • Grain-Free Avocado Flatbread
  • Vegan Keto Seed Bread
  • Vegan Almond Flour Biscuits
• Mains and Sides
  • Oven Baked Cabbage with Mustard Sauce
  • Curried Tofu Scramble with Spinach
  • Zucchini Noodles & Avocado Pesto
  • Cauliflower and Almond Bites
  • Avocado Cucumber Gazpacho
  • Cauliflower Coconut Curry
  • String Beans and Coconut Stir Fry
• Sample 5-Day Vegan Keto Meal Plan
• Tips for Success on Vegan Keto
• FAQ

What You Can Eat on Vegan Keto

Even though you may wonder if eating vegan keto meals could be limiting, you may be surprised to learn that there are many delicious ingredients you can include. Here is a break-down on exactly what you can eat and what you should either limit or avoid on a plant-based keto diet:

• High-fat plant proteins: tofu, tempeh, nuts, seeds, and nut butters
• Non-starchy vegetables: leafy greens, cauliflower, broccoli, zucchini, peppers, and bok choy
• Healthy fats: avocado, olive oil, coconut oil, and coconut milk
• Low-carb seeds: chia seeds, hemp seeds, and flaxseeds
• What to limit or avoid: rice, pasta, bread, most legumes (too high carb for strict keto), and root vegetables

Breakfast

Traditional keto breakfast recipes might include an array of animal protein such as eggs, bacon, and sugar-free sausage, but rest assured, it is possible to have plant-based recipes, too. Here are a mixture of sweet, savory, and make-ahead recipes that will any of your vegan keto breakfast needs.

Fluffy Savory Vegan Keto Pancakes

These savory vegan keto pancakes are perfect for keto as they are free of the typical wheat flours by using almond flour and tapioca flour instead. Their texture is surprisingly fluffy and their flavor is so delicious with a mixture of vegetables and savory herbs and spices like turmeric and cilantro. The cauliflower, bell pepper, jalapenos, and onions in this recipe should be finely diced to that they aren’t too chunky in the pancakes.

Easy 25 Minute Gluten Free Granola

While traditional granola recipes might include oats which keto diets don’t use, this easy 25 minute gluten free granola includes a mixture of coconut, nuts, and seeds. The results are a crunchy granola that is full of healthy fats and is lower in carbs. It doesn’t include any refined sweeteners, instead relying on keto maple syrup to impart sweetness.

Low-Carb Chia Pudding Parfait

This low-carb chia pudding parfait recipe is creamy and loaded with healthy fats from ingredients like flax seeds, chia seeds, walnuts, and sunflower seeds. While this vegan breakfast parfait includes a date for added sweetness, it can easily be substituted with your favorite keto sweetener to make it fully keto-friendly. This pudding is a wonderful make-ahead breakfast that you can have ready in your fridge to enjoy throughout the week as a convenient low-carb meal.

Breads and Flatbreads

One of the most challenging parts of transitioning to a keto or low-carb diet is that it can be difficult to give up bread which is so often used for mopping up sauces or as a base for favorite sandwich fillings. Fortunately, the following recipes will give you some grain-free options that you can enjoy on a keto diet.

30-Minute Keto Flatbread

This 30-minute keto flatbread is a lifesaver when it comes to having something to round out meals. It doesn’t include any wheat flour, instead using a mixture of psyllium husk, almond flour, and coconut flour to bind everything together. It is also perfect for a vegan diet as it doesn’t include any eggs or dairy, which are common keto ingredients.

Grain-Free Avocado Flatbread

With a blend of rich buttery avocado and gluten-free flours like almond flour, ground flax, and psyllium husk, this grain-free avocado flatbread is completely keto-friendly. It has a fluffy texture and golden color from being pan-fried on the stove. This flatbread is a wonderful keto replacement for naan when you need something to serve with a spicy curry or would like to serve it as a snack or use it as a base for a low-carb wrap.

Vegan Keto Seed Bread

This vegan keto seed bread recipe has plenty of fat, protein, and fiber due to the inclusion of nutritious seeds, pea protein, and tahini. The bread is quite dense which makes it both satisfying and filling to have through the day. Feel free to serve it alongside your favorite soups or even as a base for avocado toast or your other preferred sandwich fillings.

Vegan Almond Flour Biscuits

These vegan almond flour biscuits are nutty in flavor with an undertone of piney rosemary and briny kalamata olives. Their flaky texture and savory flavors makes them wonderful to pair with keto soups or stews, or to enjoy as a replacement for dinner rolls with a roast dinner.

Mains and Sides

Many vegan keto meals tend to be savory as savory dishes are easy to make keto using lower carb vegetables. Here is a list of wonderful keto main dishes and side dishes whether you are looking for a hearty curry or an Italian-inspired zucchini noodle dish.

Oven Baked Cabbage with Mustard Sauce

With a simple mix of ingredients including cabbage, which is naturally low carb, wholegrain mustard, and lemon juice, this oven baked cabbage with mustard sauce makes a perfect side dish to any plant-based protein. The mustard sauce is tangy, zesty, and bright tasting, and the cabbage has a wonderful roasted taste from the heat of the oven.

Curried Tofu Scramble with Spinach

This curried tofu scramble with spinach makes an excellent plant-based replacement for scrambled eggs. It involves cooking crumbled tofu with spinach, mushrooms, bell peppers, and curry spices; the spices add flavor while giving the tofu a yellow color so that it looks just like scrambled eggs.

Zucchini Noodles & Avocado Pesto

Zucchini is naturally low carb which makes it perfect to use instead of wheat-based noodles. Tossed with a homemade avocado pesto, these zucchini noodles & avocado pesto taste just like summer. The avocado makes the mixture creamy while the lemon makes it tangy and bright tasting, while the basil imparts an aromatic and slightly peppery taste.

Cauliflower and Almond Bites

With a blend of creamy cauliflower, almond flour, ground cumin, and ground coriander, these cauliflower and almond bites can be served as an appetizer with the creamy tahini dipping sauce. Alternatively, they can be added to main meals such as on top of a bed of greens with the sauce drizzled on top.

Avocado Cucumber Gazpacho

Gazpacho is a classic Spanish soup that is served cold and is loaded with tomatoes, cucumbers, bell peppers, and more, but this version is a little different. This avocado cucumber gazpacho has a bright green color due to the addition of ripe avocado, and is incredibly refreshing from cucumber and bright-tasting lime. Quick to blend together, you can have this easy keto-friendly soup ready on a whim.

Cauliflower Coconut Curry

This cauliflower coconut curry is a wonderful addition to a keto vegan diet with lower carb vegetables like cauliflower and peas. This spiced curry recipe is full flavored and creamy with coconut milk, curry powder, tomato paste, ginger, garlic, and more.

String Beans and Coconut Stir Fry

This string beans and coconut stir fry is special because it includes dried coconut, which imparts a toasted flavor and chewy texture. With notes of mustard seeds, earthy curry leaves, and turmeric, this dish is complexly flavored while being so easy to make. You will want to make it again and again to serve with your favorite vegan proteins.

Sample 5-Day Vegan Keto Meal Plan

The following vegan keto meal plan is a sample of how to eat a low carb vegan diet, although it may not be perfect as I don’t count macros. I always start my day with a savory breakfast, and I have my desserts and sweets for my snacks.

	Day 1	Day 2	Day 3	Day 4	Day 5
Breakfast	Curried Tofu Scramble – To make it extra keto-friendly, I cook this recipe in coconut oil and leave out the bell peppers.	Breakfast avocado toast on Vegan Keto Seed Bread	Vegan Almond Flour Biscuits with a small potion of scrambled tofu	Vegan Keto Seed Bread with scrambled tofu	Fluffy Savory Vegan Pancakes
Lunch	Fluffy Savory Vegan Pancakes with a simple green salad	Avocado Cucumber Gazpacho	Zucchini Noodles & Avocado Pesto	Zucchini Noodles & Avocado Pesto	Cauliflower and Almond Bites
Snack	Gluten Free Granola with non-dairy unsweetened milk of choice	Low-Carb Chia Pudding, replacing the date with a keto sweetener	Mixed berries topped with chopped nuts	Gluten Free Granola	Berries with chopped nuts
Dinner	Cauliflower Coconut Curry with Avocado Flatbread	Keto Flatbread with String Beans and Coconut Stir Fry	Cauliflower and Almond Bites with a salad	Cauliflower Coconut Curry with Avocado Flatbread	Cauliflower and Almond Bites with Oven Baked Cabbage

Tips for Success on Vegan Keto

There are several keys to success on a vegan keto diet. These include:

• Choose the Right Foods –
  * Healthy Fats: Avocados, coconut oil, olive oil, nuts, and seeds
  * Low-Carb Vegetables: Leafy greens, zucchini, cauliflower, mushrooms, and bell peppers
  * Proteins: Tofu, tempeh, seitan, hemp seeds, and pumpkin seeds
  * Dairy Substitutes: Coconut yogurt, cashew cheese, and almond milk
  * Berries (in small quantities): Raspberries, blackberries, and strawberries
• Add Extra Fiber – Keto diets are low on fiber and so it can be beneficial to add psyllium husk fiber to the dishes you make at home.
• Use Keto-friendly Sweeteners – Since keto recipes, including plant based keto recipes, should be low in carbs, it is important to use sugar-free sweeteners to sweeten your food. These can often include monk fruit, stevia, or erythritol which don’t include any refined sugar. I like using Lakanto Sugar Free Maple Syrup.
• Choose Ingredients That Add Flavor – Liquid aminos, soy sauce, and most spices and herbs are naturally keto-friendly. Use them to make food flavorful.
• Choose Plant-based Fats for Cooking – Use coconut oil and olive oil to cook vegan keto recipes at home.
• Fat is the Foundation – Avocado, coconut oil, nuts, and seeds should be in almost every meal.
• Chia Seeds and Hemp Seeds – These are some the most versatile low-carb pantry staples — add them to everything.
• Tofu is Your Main Protein – Firm tofu crumbles well, bakes well, and stir-fries well.
• Meal Prep Flatbreads and Seed Bread on Sunday – These breads will keep all week and make every breakfast and lunch faster.
• Watch for Hidden Carbs in Sauces and Dressings – These are easy to make at home when possible and you will know exactly what is in them.

FAQ