Getting into a state of ketosis can be a challenge for some people. For a Vegan, it seems even more challenging than for someone who has animal products in their diet. So, to help with this we’re going to dive into 6 ketosis Vegan recipes that will assist you in getting into the ketosis state!
Over the past decade or so, there has been a significant increase in the interest in a plant-based, Vegan diet. Recently, there has been an increase in interest in what is termed as the ketogenic diet. In more recent times, we have begun to see an increased interest in a combination of these two diets.
As this has been happening, there have been many recipes discovered and created to ultimately fit both dietary requirements. If this is your first time hearing about either type of diet, we will give a brief summary.
What is the Vegan and Ketogenic diet?
A Vegan diet is where you abstain from the consumption of all animal products and animal byproducts. This includes all animal meats and items such as dairy or eggs. As a replacement, you typically add a variety of fruits, vegetables, nuts and seeds. In short, if it didn’t come from an animal, it’s more than likely to be plant based.
A Ketogenic diet is where you remove the majority of carbohydrates from your diet and replace them with healthy fats. Carbohydrates that are removed in a keto diet include things like bread, rice, pasta, and sugars. You replace them with healthy fats such as coconut or olive oil, avocados, eggs, and nuts. Or, if you are a meat eater, dairy, some animal fats and fish oils. However, as a Vegan, you would be avoiding these.
Combining the Vegan and Keto methodologies leads to gaining the benefits of both diets while mitigating the side effects. As we have written about these diets together previously, please feel free to read more about the ketosis diet for Vegans here!
Enough about the basics, give me the Recipes!
Time to get down to business, we know what you have come here for! We will break down a handful of our Ketosis Vegan recipes into 3 categories, snacks, full meals, and desserts. However, if these seem too complicated or time consuming, take a look at our Lazy Ketogenic Diet options.
Keto Vegan Snacks
A guacamole dip is a great and simple snack to mix together. It can be reused for the next few days if you don’t get through it all in one sitting. There are plenty of keto-friendly alternatives when it comes to replacing the usual corn chip as well!
You can use vegetables such as asparagus spears, celery sticks or even bell peppers. You can also use carrots or jicama, but these are still quite higher in carbs and should be only used in small amounts.
The other alternative is to use fruits such as pineapple, cantaloupe, apples or pears. While not as popular, fruits can still blend with the flavor of guacamole in quite a delicious way!
Approximately 4 servings
You will need:
- 3 ripe avocados ( some tips below on picking these)
- 2 tomatoes – diced finely
- Half a small onion – diced finely
- 3 tablespoons of fresh cilantro chopped (also known as coriander)
- 1 jalapeno pepper – remove seeds and diced finely
- 2 garlic cloves – minced
- 1 lime – juiced (you can use packaged lime juice but doesn’t taste anywhere near as good!)
- Half a teaspoon of sea salt
- Cut the avocado in halves and take out the pit.
- Then skin the halves and place in a mixing bowl.
- Mash the avocado with a fork or spoon. Keep mashing to make it as smooth or chunky as desired.
- Cut up the remaining ingredients.
- Add the remaining ingredients to the mixing bowl and stir together.
Pro Tip: Picking the best avocado doesn’t have to be difficult. There are a few ways to make the right choice in picking avocados to complement your Vegan Ketosis recipe. Pick up your avocado and give a light squeeze, should be a small amount of movement.
You can also make sure there is still a bit of the branch on top. A light push on this will let you know how things are under the skin. If it is hard, your avocado isn’t ripe enough. If it is very soft, your avocado is too ripe, and maybe closer to bad. You’re looking for the Goldie Locks avocado in the middle, not too hard, not too soft.
Pulse is a worldwide, nutrient-dense and extremely economic food which can be used a useful snack on a Vegan ketogenic diet. Simply, pulse is a reference to dishes containing a high amount of foods such as lentils, chickpeas and a range of nuts and seeds. This Vegan ketosis recipe is a simple snack that keeps giving and giving in my experience. It’s a great slow burn to keep the hunger away.
As the recipe does contain a medium amount of carbohydrates, you will need to great it as a snack and not a meal. Doing this will help ensure you don’t consume too many carbohydrates.
Pulse normally does contain a high amount of healthy fats, meaning you will feel fuller for longer. It is also great as it can be stored for quite a few weeks once made if it is sealed in a zip-lock bag. This goes a very long way!
Approximately 40 servings
You will need:
- 1 cup of cashews
- 1 cup of almonds
- 1 cup of hazelnuts
- 1/2 cup of chia seed
- 1/2 cup of flaxseed
- 1/2 cup of hemp seeds
- 1/2 cup of buckwheat
- 1/4 cup of black sesame seed
- 1/2 cup of currants
- 1 tablespoon of Himalayan salt
- 1 tablespoon of grapeseed oil
- 4 cups of pitted dried dates
- Up to 4 tablespoons of coconut oil (to help with binding, but you don’t want to add too much as the dried fruit is what helps keep is sticky)
- 1 cup of dried mango or apricot (for a tropical flavor)
- Place all of your ingredients to a food processor and mix together. Continue until the mix is a breadcrumb-like texture.
- Due to the oil, you will be able to shape the pulse into small, bite-sized balls.
- Put the pulse into an air tight container, or zip lock bags.
- No need to wait, pulse is one of those ready to eat snacks as soon as the mixing is done.
Pro Tip: When making Pulse a part of your Vegan keto meal plan, make sure you only consume this in small amounts. Take a small piece about the size of a small grape or sultana and connect with it. Feel the pulse as you shape it into a ball. Smell the pulse and get your sense going. The process of eating pulse is something that involves all of your sense rather than sticking it in your mouth and just chewing.
If you suck on your pulse rather than chew it you will find that it will last longer, and the effects of hunger will be postponed. This will help keep the carbs down as you won’t eat as much, but you’ll feel satisfied.
Full Vegan Keto Meals
Broccoli Fried Rice
Fried rice is a nice quick meal which can be packed full of nutritious foods. Following the ketogenic part of the diet however, an alternative is required to rice. This is where broccoli comes in.
With a little bit of preparation, broccoli fried rice becomes a quick meal to whip together. It is full of healthy nutrients and fats and has a delicious flavor!
Approximately 4 servings
You will need:
- 4 cups of riced broccoli (roughly 2 heads of broccoli)
- 1 tablespoon of avocado oil
- 1 tablespoon of garlic – chopped finely
- 1 tablespoon of coconut aminos
- 1 and 1/2 teaspoons of toasted sesame oil
- 1/4 to 1/2 teaspoons of coarse salt (Himalayan or Celtic is best) for taste
- Up to 1/2 a teaspoon of grated frozen ginger (frozen is much easier to grate into the dish)
- 1 lime squeezed (more for serving if desired)
- 2 bulbs of scallions – chopped finely
- 4 tablespoons of cilantro (coriander) or parsley – chopped finely
- Almonds – sliced (optional, extra crunch)
- Prepare your broccoli by running them through a food processor. A blender can cause your broccoli to turn into a paste, so you don’t want to over do this. You can add the stems and the branch of the broccoli also. Mix until most pieces are rice-sized. Chop all other ingredients up as described.
- In a well-heated pan, add all of the avocado oil and spread. Then add and sauté the riced broccoli with your garlic for 1 minute over a semi high flame.
- Add in the coconut aminos, toasted sesame oil, and coarse salt. Cook through for 2 minutes. The broccoli should be cooked until bright green in color. There should still be some crunch to the broccoli, it should not be mushy.
- Turn off the heat and while the broccoli rice is still warm add your 1/2 teaspoon of frozen ginger. Season the dish with the lime juice.
- Garnish the finished dish with the scallions, cilantro (coriander), and sliced almonds. If you want extra zest, be sure to serve with extra lime wedges on the side.
Raw Zucchini Noodles with Avocado Sauce
The benefit of eating raw food is that you retain the energy and the nutrients in the foods you consume. This dish is packed full of delicious flavors and nutrients, all while being high in fats to keep you fuller for longer!
Personally, I think the best thing about this dish is that you can put it all together in about 10 minutes and be ready to eat!
Approximately 4 servings
You will need:
- 2 zucchinis – spiraled to make noodles (or 2 pre-cut packets, 600 grams approx)
- 2 & 1/2 cups of basil (60g)
- 2/3 cup x water (170ml)
- 8 tablespoons of pine nuts
- 4 tablespoons of lemon juice (fresh will give better flavor, but bottled juice will still be adequate)
- 2 ripe avocados – skinned
- 24 cherry tomatoes – sliced in halves or quarters (I think halves work better)
- Create the zucchini noodles using a box grater, vegetable peeler, or spiral cutter. If using a packet empty out the contents.
- Grab the rest of your ingredients (except the noodles and cherry tomatoes) and blend together in a blender until smooth.
- Combine the noodles with the avocado sauce and cherry tomatoes in a mixing bowl.
- Eat up!
The zucchini noodles with avocado sauce are best when fresh. The shelf life of this dish can range from 1 to 2 days if kept refrigerated.
Pro Tip: For a creamer sauce and a burst or minerals, add 2 to 3 tablespoons of Sea Moss Gel to your sauce in Step 2.
Vegan Friendly Keto Desserts
Chocolate, Almond and Avocado Pudding
Ketosis Vegan recipes don’t have to be bland and boring. This dessert is a delicious and flavor-packed dish which contains heaps of healthy fats. As a dessert for a Vegan and ketogenic diet, this dish fits perfectly. High in fats, low in carbs, no animal products and a great way to feel fuller for longer after dinner!
To top this off, this pudding also makes a delicious breakfast which will leave you feeling nice and full all morning.
Approximately 3 servings
You will need:
- 1 & 1/2 cups of almond milk
- 1/2 cup of coconut cream
- 3 tablespoons of granulated stevia or erythritol blends
- 1 x medium avocado – skinned
- 3 tablespoons of unsweetened cocoa powder
- 1 teaspoon of vanilla extract
- 1 teaspoon of almond extract
- Coconut flakes (optional)
- Pistachio kernels (optional)
- Place all pudding ingredients into a blender
- Continue to blend until the mixture is smooth, scraping the sides of the container if necessary
- Pour the mixture into cups or glasses
- Refrigerate for a minimum of 5 hours (best done overnight)
- Top off your coconut flakes and pistachio kernels when you are preparing a serving to eat!
Pro Tip: Add some Chia Seeds to your coconut cream for that extra hit of slow burning goodness and healthy fats. Don’t blend this through, just stir or layer it with the rest of the pudding mix to give it a dynamic finish.
Raw Chocolate Bites
These delicious and healthy fat-filled raw chocolate bites are a great dessert to satisfy sweet cravings after any meal. The added bonus is that they are simple to make and take minimal effort to produce such a delicious and nutritious outcome.
Who would have thought that you could make chocolate through following our Vegan Ketosis Recipes? Just wait until you get you hands on the eBook!
Approximately 24 bites created depending on the size of the tray used
You will need:
- Cashew butter – either store-bought or homemade (200 grams of raw unsalted cashews – blended into a powder with 200 grams of coconut oil in a melted/liquid form)
- 100 grams of cacao powder (or if your preference is for dark chocolate you can use cocoa)
- Either (but not both):
- 80 grams of additional cacao powder for a chocolate flavor
- or 20 grams of coffee powder for a hint of coffee flavor
- 1 tablespoon of stevia
- 1 teaspoon of alcohol-free vanilla extract
- 130 grams of coconut oil (melted)
- Ground Himalayan salt to taste
- Create your cashew butter by blending up your cashews into very fine crumbs Then add your 200 grams of coconut oil and blend together. Finally, place into your mixing bowl.
- Put your cacao powder and coffee powder (or additional cacao powder) into a sieve. Use a spoon to smooth and push through the powder into your mixing bowl.
- Once the powder has been pushed through the sieve, proceed to add your other ingredients except for the Himalayan salt.
- Whisk together until all ingredients are evenly mixed through.
- Pour your mix into your chocolate molds (you can use ice cube trays or similar plastic trays with a silicone bottom)
- Dust your chocolates with the Himalayan Salt and place into the freezer for 45 minutes to an hour.
- After this time the mix should set and be solid.
- Push out your bites into a storage container and refrigerate the container for extra shelf life.
Pro Tip: For a rich and creamy texture, allow your chocolate to come to room temperature before consuming.
If you are looking for a fresh and slightly sweet pop, add a frozen raspberry to each chocolate as you are pouring the mix. This works best when you have a small chocolate base that has set first so the berry is completely encased.
If you are really keen to fast track your results, consider combining these ketosis Vegan recipes with fasting. We take a deep dive in how you can do this in our Fasting and Furious series.