Keto Diet

Keto Vegan Recipe_ Health and Nutritional Values

Keto Vegan Recipe: Health and Nutritional Values

People make the resolution to lose weight every year without actually following through. This is because we impose a highly restrictive diet on ourselves, which at the end of the day might prove too difficult to follow.  If we are to observe from a statistical point of view, it is no surprise that obesity is on the rise during the era of processed food. The truth people fail to notice is that processed food is high in calories, contains little nutrients, and increases the chances of many diseases.  As much as people shy away from fat, it is expedient to know that a certain level of fat is needed and favorable to human health. Specific fat bomb diet increases our right cholesterol level as well as enhancing our cardio-metabolic activities. In this article, we will discuss various keto vegan recipes as well as essential questions about keto vegan dieting. Stay tuned!

What is a keto diet?

Ketogenic diets are foods with high-fat contents, and these fat bombs are similar to energy bars. Still, they have high-fat but low carb in addition to a considerable amount of protein. Therefore, they are an excellent option to consume as they do not alter or interfere with ketogenesis (The fat-burning process). When you place yourself on a keto diet, you aim to attain ketosis, a process where your body begins to burn fat instead of glucose. To achieve this, you need to consume foods that have high-fat content, and often, people engage in taking high-fat animal products. However, some of you are probably wondering, “I am a vegan, how do I attain ketosis without taking high-fat animal products?” yes! Vegetarians (plant consuming people) can burn fat by following a vegan keto diet plan.

Joining the 28-day guided Keto challenge during which you could easily lose 15Ibs (just 3.75 Ibs a week)

The Vegan Keto Transition

If you feel a vegan diet is too restrictive, give a vegan keto diet a try. It might just work for you, with the only difference being that you can still consume eggs and dairy products on a vegetarian keto diet. Interestingly, it is also possible to vegan while you are on a keto diet. The first thing you need to do is to stop the consumption of all animal products, then follow a basic food pattern of what you should eat and what you shouldn’t eat.

Here are a few rules guiding a keto vegan diet:

  • Stop the consumption of all animal products.
  • Increase your consumption of leafy greens and low-carb vegetables
  • Make sure you consume only plant-based proteins like tofu.
  • Avoid taking processed foods.
  • Limit your sugar consumption
  • Reduce your intake of carbs to about 35 grams per day
  • Consume more of high-fat vegan products such as seeds, avocadoes, nut butter, cashew cheese, olive and coconut oil, and many more.

Here is a list of low-carb vegetables that you can eat as a vegetarian:

  • Bell peppers
  • Cauliflower
  • Celery
  • Eggplant
  • Cucumber
  • Broccoli
  • Asparagus
  • Cabbage
  • Edamame
  • Mushroom
  • Zucchini
  • Turnips
  • Okra
  • Onions

Keto Vegan Recipes; Health and Nutritional Values

Now that we have discussed the basics of keto vegan diet, this article will be grossly incomplete if we do not talk about the vegan keto recipes itself. We have compiled a list of keto vegan recipes that will blow your mind off, detailed the health and nutritional value of each of these recipes, and expect you to try them at your convenience.

Quinoa and kale Salad

Quinoa and kale Salad

The kale and quinoa salad is a good keto vegan food that majorly contains kale and Quinoa. It also contains other ingredients like herbs and nuts. This salad can be served as a main meal and as a side dish, depending on how you want it. Kale contains several beneficial compounds and nutrients. On the other hand, Quinoa possesses all the nine essential amino acids in sufficient amount and is gluten-free.

Furthermore, this recipe will give you a tasty treat and help you burn more fat and keep you healthy.

Health Value 

  • Powerful Anti-oxidant

The dish is an excellent source of anti-oxidant, especially the kale. The anti-oxidant enhance your heart health and keeps your blood pressure low.

  • Weight loss

Quinoa and kale, the two primary ingredients of this meal possess substances that can enhance your metabolic activities and reduce your appetite. Therefore, they can be used to boost weight loss. They are rich in protein and fiber. Protein increases the rate of metabolic activities while fiber increases your feeling of fullness, making you eat a lower amount of calories altogether.

Creamy Mashed Cauliflower

Creamy Mashed Cauliflower

Mashed Cauliflower is a very nutritious meal to have for breakfast. It is an excellent source of anti-oxidant and phytonutrients that reduces the risk of cancer. Cauliflower contains a high level of fiber which promotes digestion and weight loss.

Health Value

  • Highly rich in nutrient.
  • A rich source of fiber.
  • It contains choline which is a very an essential compound in the maintainance of the cell membrane’s integrity
  • Good for brain development.
  • It is good for weight loss
  • It is an excellent source of antioxidants.

Vegan Zucchini Noodles with Pesto

Vegan Zucchini Noodles with Pesto

The zucchini noodles recipe is excellent for keto vegetarian as it contains very low carb. This recipe only takes about 15 minutes to get cooked, it is easy to make, delicious and above all very nutritious and healthy especially for people on vegan keto diet.

Health Value

  • This recipe contains abundance of phytonutrients
  • It contains lutein and zeaxanthin which are important for good eye health
  • Also, it contains cryptoxanthin ans beta-carotene which are converted into vitamin A

Paleo Oatmeal

Paleo Oatmeal

Another low carb vegan keto meal is the paleo oatmeal. This recipe replaces the use of oats for chia seeds. The chia seeds are used to create chia puddings which plays a major role in the carb reduction level of this meal. However, you could add almond milk to this recipe to make it more tasty.

Health Value

  • This recipe is rich in anti-oxidants
  • Helps to prevent cancer
  • Prevents ageing
  • Chia seeds are high in fiber and protein
  • This recipe is highly packed with vitamins and minerals which is good for the body
  • Helps regulate the blood sugar level

Other excellent keto Vegan recipes are:

  • Guacamole
  • Keto low-carb crackers
  • Avocado tomato arugula salad
  • Broccoli fried rice
  • Dairy free basil pesto
  • Curried tofu scramble
  • Berry cauliflower and greens smoothie bowl with no bananas

Do you want to lose weight but can’t seem to create a long-lasting change?

Have you read books and articles and watched videos on how to follow a keto diet, but aren’t sure how to put all the pieces together?

Or do you know how to follow a keto diet, but struggle with following through due to a lack of structure?

I get it!

While it sounds simple to follow and succeed on a keto diet, it’s not easy. It takes effort, it takes grit, and it takes preparation.

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  • An eight-week meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.
  • Meals that have calorie and macronutrient content tailored to your specific situation and goals.
  • A nutrition plan with food variety to ensure you’ll get a wide range of nutrients and boost the likelihood you’ll stick to your diet.
  • Meals that are based on your food preferences to make your diet enjoyable and help you stay on track with your plan.
  • Detailed recipes with step-by-step instructions to make meal preparation super simple (no prior cooking experience needed).
  • A downloadable shopping list each week that details every needed ingredient you’ll need the upcoming seven days.
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And more…

In other words, we’ve done everything we can to design an effective, convenient, and enjoyable meal plan to help you reach your health and figure goals.

Click here now to get your Custom Keto Meal plan

Conclusively, staying healthy and eating right is not far fetched and not as expensive as most people think. Are you tired of junks and meals that put you at risk of having health issues, then keto vegan diet is the answer you have been searhing for, as the saying goes you don’t know what you are missing until you have tried it.


Other keto-friendly plants - Copy

The Basic Guidelines For a Vegan Keto Diet

Whether for health, ethics or the environment, growing numbers of consumers are choosing plant-based or vegan lifestyles, cutting out all meat and animal products from their diet.

We’re not here to make any judgment on people who do or don’t go vegan, but instead, to let you know that it is possible to blend vegan and ketogenic diets and make the best of both lifestyles.

First, we’ll be honest: It can be a challenge to maintain a keto diet without common fats, like dairy, meat, and eggs. This puts extra restrictions on top of existing ones.

But, especially for those of you who are well-informed and well-prepared, it’s something that certainly can be achievable and sustainable.

Guide to the Vegan Keto Diet

Limit Carbohydrate Consumption

Total carbohydrate consumption must be strictly limited to 35 grams or less per day and all meat, fish, dairy, eggs and other animal products must be eliminated from your diet.

Eat lots and lots of low-carb vegetables. All types of mushrooms, leafy greens like spinach and kale and “above ground” vegetables, including broccoli, cauliflower, cabbage, and zucchini are welcome.

low carb vegetable - Copy


Other keto-friendly plants

Other keto-friendly plants include seaweeds, avocados, berries, nuts and seeds, and fermented foods, like kimchi and sauerkraut.

This is consistent with any kind of ketogenic diet.

Other keto-friendly plants - Copy


Plant-Based Fats

Now, the trickier part: You must get at least 70% of your calories from plant-based fats.

Where other people may turn to sour cream, ghee, bacon, and lard to add fat to foods, you must look elsewhere.

Luckily, many monounsaturated fats, like olive, avocado, coconut, sustainably sourced red palm, MCT and macadamia nut oils, are entirely plant-based.

Plant-Based Fats - Copy

You’ll lean heavily on these plant-based fats in nearly all of your cooking.

Dairy Alternatives

There are also plenty of high-fat dairy alternatives out there — we see new ones on the grocery store shelves every week!

Examples include unsweetened coconut-based yogurt, coconut cream, and vegan butter and cheeses. If you’re avoiding soy, there are many nut-based products, like cashew-based cream cheese, that are relatively low-carb and that taste great.

Dairy Alternatives

When shopping for these items, do be sure to read the labels to make sure you’re not getting any extra added sugar, hidden carbs or unhealthy ingredients, like hydrogenated oils.

Egg Replacements

Vegan “eggs” are also becoming a more mainstream commercial product.

There are a few vegan whole egg replacements out there that have a pretty convincing taste and texture, and that can be used to bake keto-friendly cookies, muffins, and cakes.

Some can even be scrambled up or formed into omelets!

For baking, you can also try blended silken tofu or a mixture of ground flaxseed and water as egg-like
binding agents.

The only real downside is that egg replacements don’t contain much fat, which can make meeting your macros more challenging.


When it comes to protein, aim for 25% of your calories from plant-based proteins.
Most vegans get this protein from beans, lentils, and peas, which are off-limits on keto because of their high carb content.

Instead, try vegan “meats” as well, like tempeh, tofu, and seitan. While these meat substitutes are often high in protein and pretty low in carbs, some are marinated in sauces that contain added sugars/carbs.

Opt for products with the simplest ingredients, the lowest carb content and some fat or protein in each serving.


Vegan protein powder, unflavored for adding to dishes, and flavor for smoothies, can be another part of your

Nuts and seeds are a good option too, just be sure to watch their carb content, as some which contain an impressive amount of protein, like pumpkin seeds, are also pushing the carb limit.

If you have psoriasis, check out the post on foods to avoid with psoriasis

Daily Meal Ideas

A day in the life of someone following a vegan keto diet might look like this:

For breakfast, a creamy vegan keto porridge made with coconut flour, flax, and protein powder.

At lunch, try a caramelized onion salad with arugula and vegan cheese,

And for dinner, dish up a robust red coconut curry, packed with green veggies and enriched with coconut cream.

For dessert, a dairy-free chocolate silk pie hits the spot.

Visit Calculator

If you’re already on a keto diet and are becoming vegan as well, visit keto calculator to find out how much fat, carbs, and protein you need to meet your new goals. And don’t forget to check out the recipe database to find lots of vegan keto recipes to get you started!