Guide to the 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.The basic guidelines for a vegan keto diet

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. Other keto-friendly plants

include seaweeds, avocados, berries, nuts and seeds, and fermented foods, like

like kimchi and sauerkraut. This is consistent with any kind of ketogenic diet. 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

are entirely plant-based. You’ll lean heavily on these plant-based fats in nearly all

of your cooking.                                                    

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. 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.

Vegan “eggs” are also becoming a more mainstream commercial products. There are a few vegan

whole egg replacements out there that have a pretty convincing taste and

texture, and that can 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 flavored 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.

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.