Vegan Keto Diet

Vegan Recipes That Prove There\’s More to the Keto Diet Than Bacon

Now From restaurant menus to new products on store shelves, ketogenic foods are all the rage right now. The keto diet emphasizes on high-fat, low-carb foods that are low in sugar with a moderate amount of protein. And if you’re interested in giving this diet a try, you may be wondering what plant-based foods are keto-friendly and if it’s possible to be vegan on a keto diet. Below are the vegan recipes that prove there’s more to the keto diet than bacon, chicken, and seafood times.

Vegan Recipes That Prove there\’s more to the Keto Diet Than Bacon

 

1) Egg Roll In a Bowl –

This Nutritious Egg Roll in a Bowl has the flavor you love, without the greasy deep-fried wrapper. It\’s perfectly vegan, gluten-free, , nut-free, low-carb, and keto to fit your special diet. 

INGREDIENTS
  • 1 tablespoon olive oil
  • 1/2 red onion, thinly sliced
  • 2 carrots, shredded (about 1 cup)
  • 2 celery stalks, chopped
  • 4 cups shredded cabbage (about 1 pound)
  • 1 cup sliced mushrooms
  • 2 tablespoons tamari (gluten-free soy sauce)
  • 1/4 teaspoon fine sea salt
  • freshly ground black pepper, to taste
  • 1 teaspoon toasted sesame oil
  • chopped green onions & sesame seeds, for garnish
INSTRUCTIONS
  • Heat the olive oil in a large skillet over medium-high heat and sauté the carrots, onion, and celery until they start to smoothen about 5 minutes. 
  • Add in the grated cabbage, tamari, mushrooms,  salt, and pepper, along with a splash of water to help prevent sticking. 
  • Sheath the skillet and lower the heat, cooking until the vegetables are tender, for 10-15 minutes depending on how crunchy or soft you want the vegetables to be. Mix in the sesame oil as soon as the vegetables are tender 
  • Add eggs or tofu if required and remove the cooked vegetables to the edge of the pan to create a well in the center. Add some more oil to cook the protein. Saute to combine with the vegetables. 
  • Season with additional salt and pepper.
Nutritional info Per Serving :
  • Calories- 178
  • Carbs- 20g
  • Protein- 6g
  • Fats- 9g

 

2) Cauliflower soup-

Even though there are few ingredients, this soup has TONS of flavor. In fact, it\’s delicious even without the cream. You can store it in airtight container in the refrigerator, it\’ll last up to 4 days, making it super ideal for meal prep.

INGREDIENTS
  • One tbsp. extra-virgin olive oil, plus more for garnish
  • one medium yellow onion, chopped
  • 1 clove garlic, minced
  • 1 large head  chopped cauliflower
  • 6 c. chicken or vegetable stock
  • 3 sprigs fresh thyme, plus more for serving
  • 1 bay leaf
  • Kosher salt
  • Freshly ground black pepper
  • 1/4 c. heavy cream or whole milk
Instructions- 
  • Heat oil in a large pot. Next, Add onion and cook until smoothen for 5 minutes.
  • Also, Add garlic and cook until fragrant.
  • Put in cauliflower, stock, thyme, and the bay leaf and bring up to a simmer. 
  • Cook until cauliflower for 15-12 minutes to tender.
  • When vegetables are riped, remove thyme and bay leaf and discard. 
  • Blend with an immersion blender.
  • Stir in cream and reheat if needed. 
  • Garnish with a sprinkle of olive oil and fresh thyme and serve immediately.
Nutrition Info (Per serving)
  • Calories: 196
  • Net Carbs: 7g
  • Carbs: 11g
  • Fat: 16g
  • Protein: 4g
  • Fiber: 4g
3) Roasted Cauliflower-

Keto Roasted Cauliflower is an amazing side dish or snack. It’s packed with cheesy, garlicky flavors and will be gobbled up before you know it.

INGREDIENTS
  • 2 pt. cherry or grape tomatoes
  • 4 cloves garlic, smashed and peeled
  • 4 tbsp. extra-virgin olive oil, divided
  • 1/2 tsp. kosher salt, divided
  • 1/4 tsp. Freshly ground black pepper
  • 1/4 tsp. crushed red pepper flakes
  • 1 medium head of cauliflower 
  • 1/8 tsp. paprika
  • 1/4 c. chopped fresh flat-leaf parsley
Instructions- 
  • Preheat oven to 400°. Place tomatoes and garlic in a large baking dish, then sprinkle with 3 tablespoons oil and sprinkle with 1/4 teaspoon salt, pepper, and red pepper flakes. Toss to coat.
  • Chop the large green leaves from the cauliflower and dis­card, then trim the stem so the cauliflower sits flat. Hit the tomatoes aside and place the cauliflower in the middle of the dish. Drizzle the remaining tablespoon oil over the cauliflower and rub to coat. Sprinkle with paprika and the remaining one-fourth teaspoon salt. Roast for about 60 minutes, or until the cauliflower is riped and can easily be pierced with a paring knife.
  • Sprinkle parsley on cauliflower slices.
Nutritional info Per Serving :
  • Calories-156
  • Carbs- 7g
  • Protein-6g
  • Fats-12g

 

4)Coconut low carb porridge-

A fiber-rich coconut low carb porridge that’s effortless to make on the stovetop or in an electric pressure cooker. It’s a perfect hot keto cereal. This is one of the comforting vegan keto breakfast options.

Ingredients
  • 1 cup unsweetened shredded coconut
  • 2 cups of coconut milk
  • 2 2/3 cups water
  • 1/4 cup coconut flour
  • 1/4 cup whole psyllium husks See note
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 30 drops stevia liquid
  • 20 drops monk fruit liquid
Instructions
Instant Pot:
  • Toast coconut until golden being careful not to burn using saute setting.
  • Combine in coconut milk and water.
  • Shield. Set on high pressure with the timer set to 0 (zero). 
  • When time is finished, allow a 5-10 minutes natural pressure release before opening the valve. Open the lid and saute the items.
Stove Top:
  • In a medium pot over a moderate flame, oast coconut being careful not to burn.
  • Stir in coconut milk and water.
  • Cover and bring to a boil.
  • Remove from heat once boiled and stir well.
Nutritional info :
  • Calories- 303
  • Carbs- 17g
  • Protein- 3g
  • Fats- 25g

5) Green vegetable soup with roasted topping

This green veggie soup is a must-try! The flavors are what make this soup flavourful. Experiment to find your own preference- powerful smoky flavors work well, be sure to include enough salt. This soup is a great quick and simple keto vegan recipe.

Ingredients:
  • 1 large leek- chopped
  • 4 cups cauliflower – chopped (3 blended, 1 roasted for the top)
  • 4 cups broccoli – chopped (3 blended, 1 roasted for the top)
  • 3 ½ cups water
  • 2 cups kale
  • 1 tbs soy sauce
  • 1 tsp smoked garlic powder*
  • 2 bay leaves
  • handful parsley
  • sprig of thyme
  • 1 tsp turmeric
  • extra roasted veg on top*

Instructions-

  • Prepare the veg for roasting if applicable. Roast for 15 minutes.
  • At the same time, boil the shredded cauliflower and broccoli for approx 10 minutes or until just tender. Add the remaining ingredients along with water and simmer for a further 5-10 minutes until the kale is cooked. 
  • Detach the bay leaves and blend the soup until smooth.
  • Serve into dishes and top with the roasted veg.
Nutritional info per serving :
  • Calories- 79
  • Fats- 2g
  • Protein- 2g
  • Carbs- 11g

6)Zucchini Noodles with Avocado Sauce

These delicious zucchini noodles with avocado sauce are ready in 8-10 minutes. Organize the seven ingredients and you\’re good to go!

Ingredients
  • 1 zucchini
  • 1 1/4 cup basil (30 g)
  • 1/3 cup water (85 ml)
  • 4 tbsp pine nuts
  • 2 tbsp lemon juice
  • 1 avocado
  • 12 sliced cherry tomatoes
Instructions
  • Cook the zucchini noodles using a peeler.
  • Except for the cherry tomatoes, Blend the rest of the ingredients in a blender until smooth.
  • Incorporate noodles, avocado sauce, and cherry tomatoes in a mixing bowl.
  • Eat these zucchini noodles with avocado sauce are better fresh, but you can store them in the fridge for 1 to 2 days.
Nutritional Info :
  • Calories- 313
  • Carbs- 18.7 g
  • Fiber- 9.7 g
  • Fats- 26.8g 
  • Protein- 6.8 g

7) Broccoli Fried Rice-

Easy Broccoli Fried Rice is the perfect side dish and a great alternative for cauliflower fried rice. This broccoli rice recipe goes well with any savory main dish. It’s the simplest method to add more vegetables to your meal!

INGREDIENTS
  • 4 cups riced broccoli
  • one tbsp ghee, or avocado oil
  • 1 tbsp finely chopped garlic
  • 1 tbsp Coconut aminos
  • 1.5 tsp toasted sesame oil
  • half tsp coarse salt 
  • ¼ – ½ tsp grated frozen ginger
  • A quarter of one whole lime juice + more for serving
  • 2 bulbs scallions, chopped
  • 4 tbsp chopped cilantro or parsley, optional
Optional pairings:
  • 8-10 fresh scallops
  • ½ lb medium-size shrimp, peeled and uncooked
  • ¼ tsp coarse salt
  • ⅛ tsp black pepper
Instructions- 
  • Add 1 tbsp ghee in a skillet.
  • Sauté the diced broccoli with finely chopped garlic for 1 min.
  •  Dress the diced broccoli with toasted sesame oil, coconut aminos, and coarse salt.
  • Sauté for an additional 2 mins. Cook it to get the bright green color with some bite and not mushy.
  • Switch off the heat and grate roughly half tsp frozen ginger over the rice. Season with lime juice.
  • Garnish with cilantro and sliced almonds. You can serve dry scallops or shrimp over broccoli fried rice.

 

Nutritional Info :
  • Calories- 87
  • Carbs- 7g
  • Protein- 2g 
  • Fats- 5g

 

8) Vegan Cauliflower Pizza Crust-

This VEGAN CAULIFLOWER PIZZA is grain-free and egg-free. Prepare the crust with frozen cauliflower rice and ground flax seeds for a healthy pizza night!

INGREDIENTS
  • 500 g cauliflower rice/florets
  • 3 tablespoons ground chia or flax seeds
  • 1/2 cup almond flour or meal
  • Half teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
INSTRUCTIONS
  • Preheat the oven to 400ºF and layer a large baking sheet with parchment paper.
Fresh Method
  • Load a large pot with an inch of water, then place a steamer basket over that.
  • Load the basket with the fresh cauliflower florets and bring the water to a boil. Cover the pot to boil and lower the heat to a simmer.
  • Cook until the cauliflower is very edible, about 10 to 15 minutes.
  • Clear and place the cauliflower in a food processor.
  • Move the cooked cauliflower rice to the center of a thin dish towel. Use your hands to squeeze the rice, removing all of the excess moisture from the cauliflower.
After Method
  • Put the drained cauliflower in a large bowl, then add in chia seeds, almond flour, salt, garlic, and dried oregano. Saute well to mix.
  • Depress the batter into the parchment-lined baking sheet, using your hands to shape the crust into your desired size. 
  • Bake the crust at 400ºF for 30-45 minutes, checking on it in between to make sure it\’s not starting to burn. 
  • Once the crust is dry and firm, spread your favorite pizza toppings and return to the oven briefly to let everything heat up, about 5-10 additional minutes. 
  • Serve warm.
  • Leftovers can be stored in the fridge for up to 7 days, or in the freezer for up to 3 months.
Nutritional Info :
  • Calories- 150
  • Fats- 9g
  • Carbs- 13g
  • Fiber- 3g
  • Protein- 7g

9) Keto Green Smoothie

This Keto Green Smoothie is the superfood smoothie! One serving is only 4.1g net carbs, full of fiber, and is keto and low-carb. It\’s a great option for your breakfast meals.

Ingredients-

  • 2/3 cup (20g) spinach blend
  • 1/2 medium avocado (~135g)
  • 1 scoop (10g) MCT oil powder1 tsp pure vanilla extract
  • 1/2 tsp matcha powder
  • 1 tbsp (12g) golden monk fruit sweetener 
  • 1/2 cup (120mL) coconut milk 
  • 2/3 cup water
  • 5 ice cubes
Optional additions:
  • 1/2 tbsp soaked chia seeds
  • 1 tbsp collagen powder
  • 1/4 cup vanilla protein powder
  • 1/2 tsp turmeric

Instructions

  • Immerse all the ingredients into a blender and blend until well-combined.
  • Serve and enjoy!
Nutritional Info :
  • Calories- 341
  • Fats- 24.7 g
  • Carbs- 25.1g 
  • Fiber- 21g
  • Protein- 5.6g

10) Bulletproof Hot Chocolate

Yes, you can still enjoy your favorite hot drink even while watching your carbs! This calm Bulletproof Hot Chocolate is sugar-free, low carb, and packed with healthy fats!

Ingredients
  • 1/2 cup hot water (not scolding hot) 1/2 cup unsweetened almond milk
  • 2 tablespoons coconut oil or MCT oil
  • 2 tablespoons unsweetened cocoa powder
  • 1/4 teaspoon vanilla
  • 1-2 teaspoons Erythritol
  • heavy whipping cream optional
Instructions
  • Place all of the ingredients in a blender to smooth.
  • Top with Heavy Whipping Cream if desired.

Nutritional info :

  • Calories- 282
  • Fats- 30.4 g
  • Carbs- 8.2g
  • Protein- 2.6 g

These vegan recipes prove there’s more to the keto diet than bacon, chicken, and seafood times. They are easy and simple to make. You can make them in no time.
We love these recipes and we know you\’ll love them too. So what\’s stopping you from starting your own inspiring keto transformation? This is as easy as it gets, so what is your excuse now? Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!

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