Is it possible to follow a Vegan Keto Diet? What foods should be on your shopping list as a vegan if you want to follow a keto diet or vice versa?
While vegans follow a diet high in carbs and no animal products, the Keto diet on the other side avoids carbs at all costs and relies heavily on meat and dairy products.
The two diets are in essence contradictory, but with some planning and creativity, it is possible to meet both incorporate both approaches successfully.
To follow a vegan keto diet means cutting out all animal products and reducing the number of fruits, veggies, grains, and legumes. It’d seem like there are not too many options left but in this article, I have compiled a big shopping list of foods that are both vegan and keto-friendly and will help you stick to your goals.
Why follow a vegan keto diet?
The reason for wanting to try a vegan lifestyle depends greatly on your background and what diet you have been following.
For vegans who have been following a plant-based diet, trying out the Keto principles is often a matter of accelerating weight loss. While it is perfectly possible to lose weight on whole foods plant-based foods, some people prefer a high-fat low-carb diet and believe it can help them speed up the process.
On the other hand, people who have been following a keto diet might realize the environmental and health risks associated with a diet high in animal products. Meat and dairy contribute to climate change and the abuse of animals. They also increase blood pressure, cholesterol and can lead to heart disease and stroke.
By mixing the principles from both the ketogenic diet and the vegan diet you can get a diet that is healthier for humans, animals, and the environment while helping you achieve your weight loss goals.
Vegan Keto Shopping List
To follow a vegan keto diet you should focus on:
- Eating lots of plant-based fat
- Eating low-carb sources of vegan protein
- Avoiding vegan foods that are high in carbs
Below you will find a comprehensive list of foods that fit the vegan-keto diet. You’ll find some of them are repeated in a few categories so it is easier to find them regardless of your thought process.
Foods with a high protein content are marked with a “p”, and foods that have a higher in carbs (and should be limited) are marked with an asterisk (*).
VEGAN KETO FATS:
The majority of your daily caloric intake will come from fat while on a Vegan Keto Diet. Some types of fats that are usually abundant on a keto diet, like saturated and trans fats that come from animal products, are associated with health concerns.
On the other hand, a vegan diet is rich in monounsaturated fats which are linked to a lower risk of heart disease and other problems so you can eat them without worries. Just be mindful of the oils since they are highly processed and have no nutritional value.
- Almonds (p)
- Brazil nuts
- Macadamia nuts
- Peanuts (technically a legume)
- Pine nuts*
- Chia seeds
- Flax seeds
- Sesame seeds
- Hemp seeds (p)
- Pumpkin seeds (p)
- Sunflower seeds (p)
NUT & SEED BUTTERS:
- Almond butter (p)
- Coconut butter
- Cashew Butter
- Brazil Nut Butter
- Hazelnut butter
- Macadamia nut butter
- Peanut butter (p)
- Pecan butter
- Sunflower seed butter
- Tahini (sesame seed butter)
- Pumpkin seed butter
- Pistacchio Butter
- Walnut butter
OTHER VEGAN KETO FAT SOURCES:
- Almond oil
- Avocado oil
- Coconut oil
- Flaxseed oil (store cold, not for cooking)
- Hazelnut oil
- Hemp Oil
- Macadamia nut oil
- MCT oil
- Olive oil
- Walnut oil
VEGAN KETO CARBOHYDRATES
A vegan diet is low in carbs by nature but some vegetables and fruits are still a key part of it in order to add variety and nutrients to your plates
The best type of carbohydrates in a vegan keto diet will be those that are high in nutrients and low in carbohydrates which usually come in the form of leafy greens. But other fruits and vegetables can also be consumed in moderation.
- Artichoke hearts
- Bell peppers (green are lowest in carbs)
- Bok choy
- Brussels sprouts*
- Celeriac* (also called celery root)
- Collard Greens
- Daikon radish
- Dandelion greens
- Endive (also called escarole)
- Fiddleheads (only available for a short time in spring)
- Kohlrabi (n)
- Lettuce (all types)
- Mustard greens
- Butternut squash*
- Swiss chard
VEGAN KETO PROTEIN
Getting enough protein on a vegan keto diet is tricky. While vegans can usually meet all their protein needs through legumes and high-protein grains like quinoa, most of these are not part of a vegan keto diet.
So, in order to meet their protein need, you should include vegan meat substitutes such as tempeh or tofu, leafy greens such as spinach and kale, and nuts and seeds like pistachios, almonds, and sunflower seeds.
You can also supplement your protein intake with a protein powder or protein bar that is both vegan and low in carbs. In the next section, I’ll share my recommendation for some options to add to your list.
*All of these are high in protein so I won’t be adding the (p) to each one of them*
- Dairy-free yogurt (high-fat)
- Hemp Seeds
- Lupins (lupini beans)
- Nutritional Yeast
- Peanut Butter
- Pumpkin Seeds
- Soybeans* (mature, yellow)
- Soybeans* (edamame, green)
- Soybeans* (dry roasted)
- Soy Curls
- Spinach (frozen)
- Sunflower Seeds
- Tofu (firm)
- Textured Vegetable Protein
VEGAN KETO PANTRY STAPLES
- Agar Agar
- Almond flour
- Artichoke hearts
- Arrowroot Starch
- Baking powder
- Baking soda
- Coconut flour
- Coconut Flakes
- Coconut milk (canned, full fat)
- cocoa or cacao powder
- Dark Baker’s Chocolate (85%+)
- Glucomannan powder
- Hearts of palm
- Jackfruit (green, canned in brine, not syrup)
- Psyllium husk
- Nutritional yeast
- Tapioca Starch
- Vanilla extract (check for sugar!)
- Vegan Keto Bread
- Vegan Keto Pasta
- Sweeteners – stevia, erythritol, xylitol, monk fruit
- Xanthan Gum
VEGAN KETO FRIDGE STAPLES:
- Apple cider vinegar
- Unsweetened Dairy free yogurt*
- Dairy free cheese*
- Vegan Meat Substitutes: burgers, sausages.
- Unsweetened coconut
- Unsweetened almond milk
- Unsweetened Soy milk
OTHER VEGAN KETO STAPLES:
- Curry Powder
- Garam Masala
- Chili sauce
- Garlic Powder
- Dried Garlic
- Kelp noodles
- Kelp flakes
- Nori sheets
- Onion Powder
- Soy sauce/Tamari/Coconut aminos
- Paprika (Hot/Smoked)
- Roasted seaweed snacks
- Shirataki noodles
- Tomato sauce (careful of sugar!)
- Vinegar – balsamic, rice wine, white wine
- Wasabi paste (check the label)
VEGAN KETO SNACKS
- ChocZero’s Keto Bark, Dark Chocolate Almonds with Sea Salt
Go Raw Pumpkin Seeds, Sprouted & Organic
- Mario Camacho Pitted Snack Olives
- Absolute Black Dark Chocolate 100 Per Cent Cocoa 90g
- ELAN Vegan Nut Granola Paleo Mix
- Keto To Go Peanut Butter Keto Bar Fat Bombs
- BRAMI Lupini Beans
- Crunchy Roasted Edamame Beans
- Lenny & Larry’s Keto Vegan Cookie
- Munk Pack Keto Granola Bar
- Hu Paleo Vegan Crackers
VEGAN KETO PROTEIN BARS
- Raw Revolution Glo Bars*
- Julian Bakery Pegan Bars
- Nugo Slim Vegan Bars
- Dang Keto Vegan Bars
- Pegan Thin Protein Bar
- No Sugar Keto Vegan Bars
VEGAN KETO PROTEIN POWDER
- Orgain Keto Plant-Based Protein Powder,
- Vega Sport Protein
- Vega Clean Protein
- VEGA ESSENTIALS
- Garden of Life RAW
- Sun Warrior Warrior Blend
- Sun Warrior Classic Plus
- 22 DAYS PLANT POWER
- Ora Organic Chocolate Protein Powder
- Biochem 100% Plant Protein
What not to eat on a Vegan Keto Diet?
The most challenging part of a vegan keto diet is trying to nor exceed your carb limit for the day. Many vegan foods are high in carbs and will kick your body out of ketosis so you must avoid them:
- Grains – rice, wheat, corn, cereal, bread, pasta, oats, etc.
- Legumes — lentils, black beans, peas, pinto beans, chickpeas, etc.
- Sugar – includes agave, honey, maple syrup, etc.
- Fruit – bananas, pineapple, peaches, mango, apples, etc.
- Tubers – potato, yams, etc.
Additionally, you also must avoid all animals and meat products, as well as foods that contain any ingredient that is derived from an animal:
- Beef, pork, lamb, and other red meat, cold meats, sausages.
- Chicken, duck, and other poultry.
- Fish or shellfish such as crabs, clams, and mussels.
- Dairy: Milk, yogurt, cheese, butter, cream, ice cream, etc.
- Eggs: From chickens, quails, ostriches, and fish.
- Bee products: Honey, bee pollen, royal jelly, etc.
- Gelatin, collagen products.
Can you be Vegan and Keto at the same time?
After making this list, I can say it is possible to be both vegan and keto at the same time but it is definitely not easy.
If you think you can benefit from a vegan keto diet, make sure to plan in advance so you always have something to eat that fits your diet and don’t neglect your micronutrients. Meeting your daily requirements for vitamins and minerals is key to ensuring you can follow this lifestyle in the long term.
While the vegan and keto diets don’t have much in common, it is possible to combine the two approaches and find foods that are both plant-based and low-carb.
It is definitely not an easy diet but if you are passionate about animal rights and feel that your body doesn’t work well on a high-carb diet, you can try a vegan keto approach and see if it works for you.
As with any drastic diet change, it is best to consult your doctor and do some proper research on its potential benefits and risks.
Keep this shopping list handy when you go shopping and let me know if you find any other food I should include!