Vegan Ketosis Foods; are they Suitable for a Keto Diet?

Suitable Vegan ketosis foods can be found with much greater ease than many people first think, and these can include:

  • Mushrooms
  • Fermented foods
  • Leafy greens
  • Seaweed
  • Avocado
  • Berries
  • Nuts, and
  • Seeds

But there is still the question that I get asked a lot; is the ketosis diet Vegan friendly? There are a surprisingly large number of Vegan foods which are fantastic for someone using the ketosis diet.

Although, you have to be quite strict to remain in ketosis while only eating Vegan friendly foods.

A quick run-down of the ketosis diet, or keto for short, is high intake of healthy fats and proteins while restricting your carbohydrate intake to somewhere between 20g and 50g per day.

When most people learn about the ketosis diet, they tend to see foods high in fat and protein content.

A lot of the time things such as cheese, eggs, red meat or fish tend to show up, as these foods are all high in fats and protein, while also being low in carbohydrates.
Seitan, give it a try. Find this image on Instagram.

For Vegans, this can make the diet quite off-putting at a first glance. The goods news is, however, that there is a huge selection of alternatives to the main staples of the ketosis diet that are easily considered Vegan friendly.

To top this off, there are also a multitude of benefits to the ketosis diet!

So which Vegan ketosis foods are available?

There are a number of categories of foods which would be considered Vegan friendly on the ketosis diet:

  • Vegan “meats”

Tofu, seitan, tempeh, or any other high-protein, low-carbohydrate Vegan “meats”. These can make for great substitutes to the traditional meats of the ketosis diet.

  • Mushrooms

Shiitake, lion’s mane or king oyster are all viable. Mushrooms make for an excellent alternative to any meats in a keto recipe.

  • Above ground vegetables

Broccoli, cauliflower or zucchini can be useful. Broccoli and cauliflower are great as bakes covered in a Vegan cheese sauce. Zucchini, once shredded, makes for an amazing substitute to spaghetti, just add sauce and toppings!

  • High-fat dairy alternatives

Coconut cream, Vegan cheeses or unsweetened coconut-based yogurts are all great. Nut-based milks are common in most keto recipes, so no replacements required!

  • Nuts

Nuts could include peanuts, macadamia nuts, almonds and even hazelnuts. These are fantastic for snacking on or mixing into recipes.

  • Seeds

Seeds range from chia seeds, hemp seeds, sunflower seeds, pistachios or pumpkin seeds. Like nuts, these are great for snacking or mixing into recipes.

  • Leafy greens

Kale or spinach are great, as well as any salads containing keto friendly vegetables.

  • Avocado and berries

Blackberries, raspberries or blueberries are some of the few fruits allowed on the ketosis diet, but only in small portions. Avocados are a great food to eat on the ketosis diet. They are very high in fat and contain virtually no carbohydrates!

  • Sea vegetables

Marine vegetables can include Irish sea moss, bladderwrack, dulse or kelp. Seaweeds are amazing as they contain large amounts of vital nutrients and minerals.

buy seamoss online What is Chondrus Crispus?
buy sea moss online What is Chondrus Crispus?

They are also reasonably flavorless in some cases (when prepared correctly) and can be added to almost any recipe. Others can have a very strong flavor, and are great as an accompaniment rather than the core of a meal.

  • Sweeteners

Stevia, monk fruit, erythritol or other low-carbohydrate sweeteners. All Vegan friendly and helpful for any sweet cravings.

  • Fermented foods

Sauerkraut, kim chi or Natto are all low in carbohydrates and high in protein!

  • Other fats

Coconut oil, avocado oil, olive oil or MCT oil. If you can’t seem to eat enough foods containing fats, add some of these oils to your recipes. You can also use coconut, avocado and olive oils for cooking and grilling foods!

For those who are unsure of how to put together some of these Vegan ketosis foods, below is a list a few simple ideas that could be followed.

Vegan Ketosis Meal Ideas

Make a stir fry:

Grab some of your favorite vegetables such as broccoli, cauliflower, green beans, bok choy, carrot or even spring onions. You could also add mushrooms or tofu to create a heavier meal.

If you want to have a keto friendly noodle you could also use zucchini to create noodles. As for the sauce, use a marinade that is not high in sugars such as satay, soy sauce or teriyaki. You could also add nuts to the mix such as cashews or peanuts.

But what about those of us who are allergic to peanuts? Satay doesn’t need to be a worry. We’ve got a great peanut free, Vegan satay recipe that ticks all of the keto boxes.

Cook up a storm for pasta night:

A very simple recipe. Either create your own zucchini noodles or purchase pre-prepared ones. Then proceed to create your favorite pasta sauce and combine with the noodles. Very quick and easy recipe to put together last minute as well.

Dips and Chips:

You can make you own chips using chia seeds and a great hummus from chickpeas and roasted beetroot. I like to lightly boil my chickpeas and then toast them in the oven with some Celtic Sea Salt for added pops of flavor. These make a great garnish, and an irresistible snack.

What about non-Vegans?

For the carnivores; go the “meat and three veg” meal:

A common dish in Australia consisting of a piece of meat served with a side of three types of vegetables. Of course, as a Vegan alternative, this might mean using a Vegan meat such as tofu or a larger mushroom and creating a side dish of vegetables.

This could include something as simple as steaming three different types of vegetables. As for the meat part, add some spices for added flavor and for a boost to the metabolism if meat is a part of your diet normally.

On a side note, the ketosis diet work fantastically when combined with intermittent fasting, and provides a multitude of health benefits!

Do you have any favorite keto and vegan recipes? Let us know with a comment on which is your favorite dish and why! - Luke Ariss

About the Author

Luke has a background in bodybuilding and martial arts. His fitness focus drove his interest in health. After learning about what a plant based diet can offer he began to transition from a carnivorous diet to one that comprised of more plants and wholefoods. A devotee of clean drinking water, and clean eating, Luke is on a life long path to fulfillment and understanding.

Leave a Comment