The vegan keto diet is becoming more popular, and for good reason

Vegan keto is a strict way of eating that can help you lose weight, build muscle, and improve your health

Before jumping to the Vegan Keto diet, we must clarify what the Keto diet is.

vegan keto

Vegan Keto Proteins Vegan Keto Recipes Vegan Keto Foods to Avoid

Keto diet bases are:
  • The keto program recommends a diet that is low on carbs, moderate on protein, and high in fat.
  • Carbohydrates avoidance is the most significant adaptation of people who initiate a keto diet.
  • Following a diet keto menu, We know that Ketogenic diets have also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure, and “bad” LDL cholesterol.

What is Ketosis? Ketosis is a metabolic process in which your body burns fat for fuel instead of glucose.

vegan keto

What about Vegan people? Can vegans do keto?

Can they prepare and have a vegan keto food list?

People on a vegan diet consume only plant-based foods, such as vegetables, fruits, and grains, and avoid animal-based foods like meat, poultry, eggs, and dairy. Following a vegan diet has been shown to lower the risk of chronic health conditions, such as heart disease, diabetes, and certain cancers.

Regarding the question (can vegans do keto), The answer is Yes, Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, seeds, and nuts.

Therefore we can define that, The vegan keto diet as a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods.

Vegan Keto Food List: Foods to eat on a vegan keto diet

  • Vegan protein sources: Full-fat tofu
  • Vegan full-fat “dairy”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
  • Leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, and mushrooms.
  • Avocados: Whole avocados, guacamole.
  • Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut.
  • Oils: Olive oil, nut oil, coconut oil, avocado oil.
  • Nuts and seeds: Chia seeds, Almonds, Brazil nuts, pumpkin seeds.
  • Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter.
  • Berries: Blueberries, blackberries, raspberries, and strawberries
  • Condiments: fresh herbs, lemon juice, salt, pepper, spices.
Vegan protein sources: Full-fat tofu, tempeh. Vegan full-fat “dairy”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese. Avocados: Whole avocados, guacamole. Berries: Blueberries, blackberries, raspberries, and strawberries can be enjoyed in moderation.

Meatfreeketo said: it’s entirely possible to get enough protein on a vegan keto diet. It’s not as easy as a non-vegan keto or low-carb diet for sure, but it’s still possible and it’s not really that much of a challenge. You can even get enough protein if you are soy-free or just want to eat whole foods without supplementing with protein powders or eating mock meats. No, really, it’s true!

Vegan keto breakfast ideas

Guacamole Breakfast  & ingredients (from Staceyhomemaker)

With just 8 simple ingredients you can make one of the all-time best dip recipes.
  • Avocados: I’ve got a few tips for picking ripe ones below.
  • Onion: I’m using yellow onion which is most often used in Mexico, but you could use red onion as well.
  • Tomatoes: Choose Roma tomatoes which are less juicy. No one wants a watery guac.
  • Cilantro: One of my favorite herbs and a staple in Mexican cuisine.
  • Jalapeno: You can also use serrano pepper for a little extra heat.
  • Garlic: Some people like their guac with garlic, others like it without. I love it just a little.
  • Lime: Freshly squeezed is a must. Don’t use jarred lime juice!
  • Salt: A pinch of salt brings it all together.

Vegan Keto soup (for example from Carbmanager)

This easy Keto soup is simple to prepare and quick to cook before being blended until smooth. 
Our creamy vegetable soup is prepared with a base of low-carb vegetables and the addition of heart-healthy olive oil to provide a helping of Keto friendly fats.
  • Vegetable Broth, Bouillon Or Consomme ,4 cup
  • Celery Stalks, 2 medium 
  • Cauliflower,  2 cup
  • Olive Oil, 2 tablespoon
  • Garlic, 1 clove
  • Cabbage, 1 cup
  • Onion, 1/2 medium

Once blended, the cauliflower provides a velvety smooth and creamy consistency to the soup without the need to add any dairy products. This simple soup can be blended by hand with a stick blender or transferred to the jug of a free-standing blender to mix.

Here are examples of foods that should be significantly avoided and /or reduced in a diet keto menu:

  • Meat and poultry: Beef, turkey, chicken, pork
  • Seafood: Fish, shrimp, clams, mussels
  • Eggs: Egg whites and egg yolks
  • Beans and legumes: Black beans, chickpeas, kidney beans
  • Low-fat diet foods: Low-fat foods tend to be high in added sugar.
  • Highly processed foods: Limit packaged foods and increase whole, unprocessed foods
  • Grains and starches: Cereal, bread, baked goods, rice, pasta, grains.
  • Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk.
  • Sweeteners: Brown sugar, white sugar, agave, maple syrup.
  • Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.
  • Fruits: Small portions of certain fruits like berries are allowed.
  • High-carb alcoholic beverages: Beer, sweetened cocktails, wine.

Must be mentioned: I read the article on Medium " I Tried the Vegan Keto Diet - One day was all it took to convince myself never again" by Alyssa Atkinson

She said " While my vegan diet is typically filled with carbs, including rice, pancakes, fruits, and vegetables, the keto diet does not allow most of them. 

Many of my favorite foods, such as pasta, bread, and oatmeal, were off the table. Eating like this every day would get pretty boring in my opinion. Nonetheless, I worked with what I had. 

I made roasted veggies with olive oil and snacked on the rest of the staff throughout the morning. 

I didn’t have any real meals because it was difficult to make anything substantial out of the foods that were available."

Vegan keto weight loss results:

  • A vegan keto diet can be followed with careful planning.
  • Vegan keto dieters should get their calories from whole, unprocessed foods while avoiding highly processed vegan foods.
  • Take care of nutrient deficiencies, especially protein, vitamin D, calcium, iron, and zinc. Low-carb vegans may also have a more difficult time getting the right amounts of omega-3 fatty acids.
  • Vitamin D helps keep your bones strong and your immune system healthy, among other things.

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When you are looking for protein pancakes/protein pancake recipes, you can find them at
28-Day Keto Challenge + bonuses

Source and Credits:

Disclaimer: This blog post contains affiliate links, which means that I receive a commission from any purchase through these links. Receiving a commission will not affect your purchase in any form.

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