Ketogenic Diet Menu for Vegans
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The keto diet plan has captured the attention of people, young and old alike. Anyone can follow the diet if they can withstand the first week of the keto diet plan which, most people say, is the most difficult.
But not all keto recipes cater to vegans, especially when most keto diet plans have a prominent amount of protein from meat, poultry, and fish.
We have prepared a sample ketogenic diet menu for vegans, with some great options for breakfast, lunch, and dinner.
Vegan Keto Diet Breakfast Ideas
We think it’s safe to say that we all learned this in kindergarten, but we’ll say it again. Breakfast is the most important meal of the day, no matter what time you have it. This is because it provides the body and brain with fuel and other nutrients that you missed after an overnight fast. Try these keto-friendly vegan meals to start your day.
Blackberry Coconut Bowl
This delicious bowl of freshness can give you a total nutritional value of 496 kcal. You will need the following for this recipe:
- 1 ½ cup blackberries
- 1 ½ cup of unsweetened almond milk
- 2 tablespoons hemp seeds
- 1 tbsp MCT oil
- 1 tbsp keto-friendly protein powder
- ¼ ripe avocado
- 1 to 2 tbsp Maca Team Organic Red Maca Powder
Just blend all the ingredients and add toppings of your choice.
Chocolate-Raspberry Chia Pudding
If you have a sweet tooth, then we know you’ll enjoy this dessert for breakfast. These chocolate raspberry puddings are both healthy and safe for your keto and vegan diet. With just 5 grams of net carbs per serving, you get enough energy for the morning from the other macros contained!
Find the recipe at Perfect Keto. Or watch this quick video.
Tofu Scramble with Avocado
This low-carb vegan breakfast only takes about five minutes to make and contains just 7 grams of net carbs. Just dry 300g of tofu and cut into 1-inch strips. Place something heavy on top of the strips for 15 minutes, then add a tablespoon of coconut oil to a pan.
Crumble the tofu in the pan with your hands and cook for 5 minutes. Add 1 tsp turmeric, a tablespoon of nutritional yeast, some curry powder, and olive oil. Mix for another four minutes
Add zucchini, mushroom, and tomato and cook for another four minutes.
Porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and shredded coconut will surely make your tummy happy.
Various recipes are available online, but we like this one from LifeMadeKeto the most as it only has 4g of net carbs!
Look for the best yogurt with live probiotics to stay on keto, while being vegan, and even improving your gut health! (And who said you can’t get the best of both worlds?) Try topping your breakfast with nuts, seeds, and shredded coconut for extra flavor and nutrients.
There are so many vegan and keto-friendly yogurts out there, but who says you can’t make your own? All you need is coconut or blanched almonds as a base, Renew Life 50 Billion probiotic capsules is vegan and gluten-free, water, fine sea salt for culturing and preventing bad bacteria from growing, and a natural sweetener like maple syrup to provide food for the probiotics.
To make, just blend the base ingredients with filtered water into a thick cream. Then add the probiotics to introduce beneficial bacteria.
Keto and Vegan Lunch Menu
Your breakfast won’t last for the whole day that is why it’s important to eat a nutritional lunch as well. The afternoon may be the busiest part of the day, so try some of these keto-friendly meal ideas to keep your energy up.
Chia Flaxseed Crackers with Guacamole
This meal or snack recipe is easy to prepare and can be stored for later consumption throughout the week. A serving includes only 6.8 grams of net carbs. For the guacamole, you will need these ingredients:
- 1 avocado
- 1 small tomato
- 1 lime (juiced)
- 1 clove of garlic, crushed
- 1 tbsp cilantro, chopped
As for the crackers ready these ingredients:
- 18g whole flaxseed
- 25g ground flaxseed
- 20g chia seeds
- 0.6 tbsp tamari
- 1 pinch sea salt
- 0.5 cup of water
For the guacamole:
- Mix everything with a fork until it reaches your desired consistency.
For the crackers:
- Preheat the oven to 140 degrees and leave for 15 minutes.
- Warm an oven tray in the oven, then remove it and line it with baking paper.
- Press the mixture onto the surface of the tray and spread it out.
- Bake for an hour and 40 minutes until crisp.
- Flip the mixture and leave it for another 40 minutes.
- Then divide into 8 crackers.
Broccoli and Cauliflower Rice
Cauliflower as an alternative for rice? Yes, please! This rice alternative, which has only 5g of net carbs, made from one of the healthiest cruciferous vegetables, is even better for you than brown rice. It’s packed with fiber, vitamin C, K, and B6!
Let’s not forget the benefits of broccoli, too. It’s a good source of folate, potassium, and vitamins C and K! Here’s how you can make this recipe.
Crispy Tofu and Bok Choy Salad
With less than 7g of net carbs per serving, this salad is purely keto and suitable for the vegan dieter. It’s a complex mix of soft and crunchy as the tofu absorbs the different flavors! Try this recipe from RuledMe now and add it to your cauliflower rice!
Vegan Keto Snacks
Suddenly felt the hunger in the middle of the day or at midnight? Here are some of the healthiest and yummiest snack recipes for you.
Almonds to Munch and Chocolate Protein Shake
We dare you to name a better combo. Here’s how you can make this mocha protein. Simply prepare the following ingredients:
- 1 cup almond milk, unsweetened
- 2 scoops Garden of Life Chocolate Protein Powder
Pour all the ingredients in a blender and blend for about 30 seconds. Drink straight away with almond nuts or keep in the fridge for tomorrow!
Don’t worry about you macro intake as this snack only has 3g net carbs.
Mocha Protein Shake
Turn the chocolate protein shake into a mocha shake by making a cup of black coffee, then pouring it into an ice cube tray to freeze. Instead of regular ice cubes, add these for a nice coffee flavor.
Vegan Keto Dinner Menu
Your last meal for the day should prepare you for an overnight fast while keeping you in the state of ketosis. There is a variety of dinners especially for you. Here are our favorites.
Almond Coconut Curry and Vegetables
This curry recipe is super tasty and nutritious as it contains good fats for energy and just 10.1 grams of net carbs! For the curry and vegetables, you will need:
- 200ml Native Forest Simple Organic unsweetened coconut milk
- 60g almond butter
- 0.5 tbsp tomato paste
- 0.5 tbsp curry powder
- 1 tsp coconut oil
- 1 cup mushroom
- 2 cups spinach
- 1 cup broccoli, chopped
To make the curry, just put the coconut milk, almond butter, tomato paste, and powder in a blender and blend for 20 seconds.
Then add it to a saucepan on a low-medium heat for 10-15 minutes and stir often.
As for your veggies, just heat the coconut oil in the pan and add the broccoli and mushrooms. Fry for 3 minutes then add the spinach.
Serve the veggies in a bowl with the curry mixture poured over the top.
Tofu Spinach Curry
We can’t get enough of curry! Also called Saag Paneer, this yummy Indian dish has 211 calories, 15 grams of fat, 12 grams of protein, and only 8 grams of net carbs.
It’s great for keto dieters and vegans alike because of its meat and dairy-free, low-carb ingredients. See the complete recipe at ConnoisseurusVeg.
Add a bit of spice to your dinner by making this gluten-free, vegan, low-carb yummy dish. Walnuts have twice as many antioxidants as other nuts and they are loaded with the good fats you need for your keto diet.
Additionally, the whole meal only has 10 grams of net carbs! Here is the recipe.
There are many great food options available for a low-carb diet that also excludes animal products! Healthy oils, whole-food fat sources, seeds and seed butters, and plant-based foods like fruits and veggies will be very much necessary to complete your meal plans.
You can use these ideas to create your very own ketogenic diet plan that is full of great vegan meals and will help your weight loss goals.