23 Keto Vegan and Vegetarian Recipes + Resources (2024)

June 28, 2017 By Leanne Vogel December 7, 2018

Eating a keto vegan or keto vegetarian diet can get old pretty quick if you do not have a fully-stocked arsenal of awesome vegan keto recipes at your disposal. If that describes you, that will all change once you check out these great low-carb and all-about-the-veggie recipes and resources!

I have been asked so many times about living a keto vegan or vegetarian lifestyle, and for good reason. It can be very challenging to go low-carb high-fat while limiting your fat options to plant-based sources. Well, hopefully, this post will provide you with the answers you need to live a fully fat-fueled keto vegan rock star lifestyle!

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Now you may be wondering, “Leanne, why don’t you eat a vegan or vegetarian diet?” Actually, I have, but as I have mentioned in many of my posts, videos, and books, we need to listen to our bodies. Period. My body no longer resonates with being vegan. Read more about why I stopped being vegan.

I talked more about my journey away from veganism in The Keto Beginning on pages 12 and 13, and I talked about how to do keto without animal products on page 108 of Fat Fueled.

I know others of you are probably like, “Finally! A keto vegan/vegetarian post is just what I’ve been waiting for!” If that’s you, I am so excited to be able to help you out. I know limited food options can lead to a bit of a monotonous and dreary existence, and can eventually result in a horrendous bout of binge eating and crushing guilt later on. My mission is to help you avoid that vicious cycle and discover the wonderful opportunities that are out there in the small, but vivacious, world of vegan and vegetarian ketogenic living!

Now for those wonderful recipes… let’s get started!

Keto Vegan & Vegetarian Recipes

Breakfasts

(Keto Vegan) Rocket Fuel Frappuccino

Ready, set, go!!! That’s what you are telling your body once you have one of these babies. This is pure rocket fuel for the keto rockstar… or if you really just need something different for breakfast. T minus 10… 9…

(Keto Vegan) Cinnamon Chocolate Breakfast Smoothie

Breakfast just is not a time to make elaborate meals for most people. That is why this could be a great recipe for those days you just need to go keto, go vegan, and go now. Off you go and enjoy!

Crispy Keto Flaxseed Waffles

For those days you have a little more time, treat yourself with these amazing keto waffles!

(Keto Vegan) Green Coffee Shake

All about those greens? Then this green keto coffee shake is calling your name with Genuine Health vegan greens+O. Super good for you and super tasty is how I like it.

(Keto Vegan) Keto Overnight “Oats”

One popular breakfast dish, oatmeal, just doesn’t cut it in the paleo and keto world, but this recipe does! Quick and easy overnight oats without the oats makes for a great keto vegan kickstarter to your day with several different flavors!

Spinach Artichoke Breakfast Casserole

Casseroles are just wonderful, am I right? One dish and you’re set. I like simple and satisfying, which is what this vegetarian casserole is. There are dairy-free options as well, but note that it does contain eggs. Enjoy!

Eggplant Hole in the Head

Here is a nice keto vegetarian option that will shake things up a bit! A simple recipe, but oh my goodness, this looks so good. Watch out, it may become a daily favorite!

(Keto Vegan) Keto Bagel Thins

Sometimes you just need to grab and go, and these would be perfect for a make-ahead vegan keto breakfast. You could also use this awesome vegan cream cheese if you like!

(Keto Vegan) Keto Grain-Free Hemp Heart Porridge

A good bowl of porridge just hits the spot, and this hemp heart keto porridge is perfect for those looking for awesomely delicious vegan low-carb breakfast recipes. Enjoy your no-grain porridge on those icky weather days or just whenever you need a good bowl of comfort.

(Keto Vegan) Strawberry Matcha Chia Pudding

With four simple ingredients, it will be hard to find a more simple keto vegan breakfast recipe out there. It does not even require a blender, so no worries there! Now sit back and enjoy…

Lunches/Dinners

Now for lunch time… and this recipe is totally vegan and low-carb, and it’s creamy and full of flavor! A great side dish or a light lunch.

Keto Curry Noodle Bowl

These are not your typical zucchini noodles, so if that is what you were thinking then think again! These are kanten noodles, and they are amazing. Try them and tell me they are not one of the best low-carb noodles out there.

(Keto Vegan) Low-Carb Spiralized Zucchini Asian Salad

How about some more vegan keto amazingness? This definitely has to be added to the list because it is packed with wholesome veggies and healthy fat. Can be used as a side or main dish.

(Keto Vegan) Cream of Mushroom Soup

Want a bowl of soup with your keto vegan salad? Today’s soup of the day is this lovely cream of mushroom soup full of flavorful veggies and mushrooms… highly recommended!

Low-Carb Falafel with Tahini Sauce

This low-carb vegetarian take on falafel is just heavenly. Looks great, tastes great, and loved by young and old alike. Try it on your family and see how they react… I’ll bet they ask for seconds.

(Keto Vegan) Creamy Roasted Red Pepper Soup

Are you a soup fiend? Then here’s another option for you. Try this quick 20-minute recipe that keeps the carbs low and includes tons of veggie goodness!

(Keto Vegan) Avocado Pesto Kelp Noodles

Mmmmm, I love me some pesto, and pesto with these low-carb kelp noodles just sounds delicious. Yet another option to the low-carb noodle stockpile, so you can shake things up every once in awhile.

(Keto Vegan) Low-Carb Bibimbap

If you are looking for something a little more than soup and salad, then this tempeh recipe might be more up your speed. And to replace the soy sauce, try some coconut aminos!

(Keto Vegan) One Pot Zucchini Pasta

Nothing says summer quite like bright and cheery colors, so this recipe is a perfect summertime treat! Happy summer! For dairy-free, you can just omit the parmesan. You could also always add a little avocado oil to boost your fat intake!

(Keto Vegan) Harissa Portobello Mushroom “Tacos”

Do you have a summertime farmer’s market that you frequent? Yet another great thing about summer. This recipe is in honor of all the wonderful farmers and local vendors who bless us with their amazing produce!

Side Dishes

(Keto Vegan) Keto Crack Slaw

Super satisfying and totally vegan… definitely a win on this one! Be warned… there’s a reason this is called crack slaw. Also, if you’re concerned about sesame oil, you can always replace it with avocado oil.

(Keto Vegan) The Best Kale Pate

You’re going to want to grab your zucchini sticks, carrot sticks, and cucumber rounds for this refreshing and fun veggie treat. It is a fun way to get a little extra veggie in your day, and it can go on pretty much anything. What will you eat it with?

(Keto Vegan) Crumbly Almond Feta

Now you might be asking yourself, “How could this possibly be vegan?” Well, there is actually no dairy in this at all! Perfect for adding to salads, pasta, or veggie pizza… my mouth is watering just thinking about it.

More Useful Resources For Keto Vegans & Vegetarians

The Keto Diet Book

My Keto Diet Book has it all… including advice for keto vegans, and lots of vegetarian and over 42% of the keto recipes are vegetarian. This is not simply a cookbook… it is a keto life book! There is something for everyone in here.

How To Be A Low Carb Vegan, Keto Vegan, or Eat More Plants on Keto

I know I am not currently a vegan, but that does not mean I have never tried it before. Here, I explain my thoughts and advice on how to rock keto and the veggies simultaneously. If you are considering going keto while vegan, or vice versa, this is where you should start.

Easy Guide to the Vegan Ketogenic Diet

Easy… I love easy! That is why this is a delightful guide to everything keto and vegan. Nice charts and recommendations make it easier for those who are trying to find a wide variety of vegan fat and proteins sources while staying in ketosis.

Carb Guide for Vegetables

For a more in-depth look at low-carb vegetables, this is your stop. And there are even recipe recommendations for many of the low-carb veggies. Veggie time!

This entry was tagged: eating high-fat, eating keto, eating low-carb, fat-adapted, how eat keto, keto basics, keto diet, ketogenic diet, ketosis, low-carb paleo, vegan, what is keto

23 Keto Vegan and Vegetarian Recipes + Resources (2024)

FAQs

Can vegetarians and vegans do ketosis? ›

Can vegetarians get into ketosis? Yes. These diets are not mutually exclusive and, with proper planning, you can build a high-fat low-carb diet that keeps you in ketosis without eating meat, seafood, or poultry. The main idea is to include protein-packed veggies and pair them with high-quality fats.

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Can you be vegan and keto at the same time? ›

However, with some careful keto meal planning, vegans can also reap the benefits of the keto lifestyle. With the exception of eggs and dairy, keto vegans can enjoy all the foods listed above along with the following “vegan” options: Coconut provides a healthy dose of satiating fat.

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Is there a vegan version of the keto diet? ›

Vegan keto diet: Foods to eat

For example: Healthy plant cooking oils, such as olive oil, avocado oil, peanut oil, coconut oil, and sunflower oil. Avocados and coconut products, such as coconut milk, coconut cream, guacamole and avocado paste. Nuts, such as almonds, Brazil nuts, walnuts and macadamia nuts.

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Is vegan keto anti inflammatory? ›

Doctors have found that our diets are a major cause of inflammation and avoiding certain foods can reduce the condition. Both vegan and keto diets can reduce inflammation as long as you avoid certain inflammatory foods.

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Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

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Do you lose weight faster on keto or vegan? ›

Both keto and plant-based have been shown to help with weight loss and in the short-term, keto wins for overall pounds lost. However, when it comes to fat loss, sustainable weight loss and compliance, nutrient-density, and overall health benefits, a plant-based diet comes out on top.

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Is hummus keto? ›

While hummus is suitable for the keto diet, you'll want to limit yourself to a small amount. Consider using it as a garnish rather than as a dip, and avoid dessert flavors. You may also want to consider other low carb dips and spreads, such as baba ganoush, pate, or black soybean hummus.

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What is a good vegan keto protein? ›

The Overall Best Keto Protein Powder

Our top pick for the best keto protein powder is MRM Veggie Elit. With 24g of protein, 4g of carbs (0g of sugar), and 3g of fat per serving, MRM Veggie Elite is the best overall choice for a vegan keto protein powder.

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Is quinoa keto? ›

Keto foods are high in fats and low in carbs. Quinoa can be a keto food in spite of having a high carb content. Eat quinoa in small amounts to maintain the state of ketosis. Other foods like cauliflower rice and almond flour make good alternatives to grains.

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What are the risks of the vegan keto diet? ›

While a vegan keto diet may have some potential health benefits, such as weight loss and improved blood lipids, it also has many associated risks. It is extremely low in carbohydrates and high in fats, which can lead to nutrient deficiencies and an increased risk of cardiovascular disease.

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What foods are raw vegan for inflammation? ›

A plant-based diet is a healthy way to combat chronic inflammation and help you feel your best. The vegan diet is great for inflammation because by passing on the meat, you get the added benefit of extra fiber and phytochemicals from plant proteins like tofu, beans and lentils, and tempeh.

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Are lentils keto? ›

So, unfortunately, lentils are not keto-friendly. Their carb content is too high to allow a keto dieter to consume them while staying within their daily macros. However, small portions of lentils may be possible depending on what else is consumed for the day. An alternative to lentils that we recommend are pork rinds.

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Is keto hard for vegetarians? ›

Keto can be incorporated into most vegetarian lifestyles. Of course, the more liberal forms of vegetarianism allow a wider range of food choices, which can make mealtimes more enjoyable. Even a vegan-keto approach is possible, but it's much more challenging.

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Can you be low-carb and vegetarian? ›

Vegetarians tend to eat other animal-derived products, including dairy, eggs, and honey, while vegans do not. Vegetarian and vegan diets can be heavy in carbs, from grains, bread, starchy vegetables, and fruits. However, following a low-carb vegetarian or vegan diet is entirely possible.

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How can vegetarians eat more protein and less carbs? ›

Dairy Products and Eggs Are Low in Carbs

Eggs and dairy products, without added sugar, are low in carbs, but high in both protein and fat. For vegetarians (not vegans), they are perfect for a low-carb diet. Eggs: Contain only trace amounts of carbs. Choose pastured, omega-3-enriched or free-range eggs if you can.

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