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Is a vegan keto diet possible? Looking around the Internet at various LCHF, keto and general low carb blogs, one might be inclined to think that the whole low carb movement revolves around animal protein. Most low carb sites seem to be a shrine to bacon, eggs and steak – with a little broccoli thrown in for good measure.
Well, my friends, there is a different side to a low carb lifestyle. A dairy- and egg-free side that doesn’t require a slice of ham with every meal. My name is Liz, and I’m here to say that yes, you CAN eat a vegan keto diet!
How? Well, let me share with you some of what I ate. I ended up eating about 30 net grams of carbs per day, as it was hard to keep that number down without just drinking oil, but it was certainly a delicious experience.
Vegan Keto Snacks
When I first started on the path to a low carb lifestyle, I was a card carrying vegan. There wasn’t really anything out there online to help find snacks for this kind of lifestyle, so I did some culinary exploring and found the following snacks to be pantry essentials:
- pecans, walnuts, etc. – basic, but yummy
- sunflower seeds, pumpkin seeds – see above
- Brazil nuts – kind of pricey, but only 1g net carb per serving and lots of selenium – a heavy metal detoxifier and antioxidant!
- Macadamia nuts -$$$, definitely a treat
- Coconut, fresh – so tasty!
- nut butter packets – or jars, I just needed to limit portions!
- seaweed snacks
- chocolate – dark, dark, dark
- avocado!
Vegan Keto Meals
Most meals consisted of veggies (list of carbs in veggies here!):
- roasted vegetables in pesto, or with nut “cheese”
- Greens and garlic in lots of oil were another staple
- Avocado (I know I listed it as a snack!) was often breakfast, along with some nut butter
- Big salads with oil and vinegar.
- Sometimes, I’d cook up some soy noodles (you know, the super low carb ones) with some sort of soy sauce, or hot sauce
Vegan Keto Desserts
- Vegan Keto Waffles, served with lots of coconut whipped cream!
- Vegan Low Carb Shortbread Cookies – soooooo buttery, yet dairy free!
- Avocado chocolate pudding – Mash 1 avocado with 1 tsp vanilla, 2 tbsp cocoa powder and stevia to taste
- Keto “fudge” – equal parts coconut oil & cocoa powder, stevia to taste
You are giving me some HOPE!!! I have too many health obstacles to mention, not the least of which is keto with animal protein, and now fish, cause too much strain on my kidneys and tremendous back pain. And, then there’s a lifetime battle with systemic candida. The slightest glance at a carb not only causes a superbowl party for the fungi, but adds poundage as easy as Sunday morning. So, minus starving myself, I feel like the vegetarian-Keto option is my last resort. I am thankful to have found your site, and ANY encouragement and food suggestions are welcomed like the long-awaited fall breeze in So Louisiana.
Hi Jennifer – thank you so much for your comment! Oh my, I’m sorry to hear about your digestive issues, and the candida, but it seems like you’re finding the right path. I can’t even imagine how stressful this must be. I know for me, keto and low cab high fat diets have helped my candida issues tremendously! As far as food suggestions, you may laugh, but lots of high quality extra virgin coconut and olive oils can be incredibly beneficial in not only nourishing your body and anti-inflammatory, but both of these oils have demonstrated anti-fungal properties! Do you have to watch your potassium intake as well, for your kidneys? That can make things a tiny bit more challenging, but I get the feeling you aren’t easily discouraged! 🙂
Hey Liz,
I am testing foods and listening to my body about different foods. The jury is still out for the potassium, but I am sure I need to watch those levels, too.
I have laid on the floor of too many valleys to get discouraged, but, I must confess, sometimes I am just TIRED of the battle, so I guess that’s not entirely true.
But, God! He sustains me as I seek higher ground… again.
Blessings, and looking forward to learning more.
I’ve just been diagnosed with SIBO, an overgrowth of bacteria in the small intestine. It’s also common among candida sufferers! Most carbs are terrible for me, but so are nuts and avocados and seaweed, the staples of a vegan keto diet. Reading your comment made me want to tell you about SIBO though, because you might find it relates to you.
Thank you for these recipes! I am a vegan and just started this low carb high fat lifestyle! I found it very very hard just now to find recipes and to not end up eating the same every night, so this is very helpful! Thank you :).