Easy Vegan Keto Lunch Recipes (2024)

FAQs

Can I do keto if I'm vegan? ›

Since this way of eating is composed mostly of fat — generally around 75% of your intake — keto dieters often turn to high-fat animal products, such as meats, butter and full-fat dairy. However, those who eat plant-based diets, including vegans, can follow a ketogenic diet as well.

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.

Many keto dieters simply aim for less than 50 grams of total carbohydrates or 20 grams of net carbs (total carbs–fiber) as a reliable way to enter ketosis. This often involves limiting nutrient-dense plant-based foods rich in carbohydrates, including fruits, vegetables, legumes, whole grains, nuts, and seeds.

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.

Almond milk.

This faintly nutty-tasting milk is made from almonds. A 100-gram serving of plain, unsweetened almond milk contains 0.67 grams of carbohydrates, making it a great choice for a keto diet.

Peanut butter contains 2 grams of net carbs, 8 grams of fat, and 4 grams of protein in a tablespoon serving, making it a keto-friendly food[*]. With its low net carb count and high fat content, anyone can incorporate peanut butter into their keto lifestyle within reason.

Tofu, seitan, and tempeh are all protein-packed vegan meat substitutes that are also keto friendly. They're high-protein, low-carb options that taste great and can be cooked in so many different ways. You really still can enjoy all of your favorite dishes with these meatless options.

Hummus is usually made from just four ingredients — chickpeas, olive oil, tahini, and lemon juice. Of these four, the only ingredient of concern for keto dieters is the chickpeas.

What fruit can you eat on vegan keto diet? ›

Most importantly, you can even consume fruits in a vegan keto diet including blackberries, blueberries, raspberries and strawberries but it should be enjoyed in moderation.”

Keep healthy fats high

Coconut oil, coconut butter and MCT oils contain easily-digested fats that your body can quickly use as energy, and also provide some benefits to maintain a healthy gut. Nuts and seeds are a potent source of delicious vegan fats, though they do contain a small number of carbs too.

Going keto is a little tougher for vegans. A traditional vegan diet completely excludes all animal products and relies heavily on whole grains, bread, noodles, and starchy veggies…all of which are to be avoided on a keto diet.

Nuts, seeds, low-carb fruits and veggies, leafy greens, healthy fats and fermented foods are all excellent choices on a plant-based keto diet. Be sure to eat plenty of plant-based proteins, such as tempeh, natto, nutritional yeast, spirulina, nuts and seeds.

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. The following are examples of foods rich in protein and fat, low in carbs, and free from animal products: tofu.

Actually, there is a way to be a low-carb vegan. Anything under 100–150 grams of carbs per day is a low-carb diet. The keto diet requires a daily carb intake of less than 20–50 grams of carbs per day. We explore below the foods that can keep daily carb intake below 100–150 grams.