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The Ketogenic Diet is easier if you eat animal products – period.
But can a vegetarian or vegan be Keto? Does the necessity of fat and the small margin for carbs eliminate anyone else for meat and dairy consumers? No. The Vegetarian and Vegan can still be LCHF while observing their food preferences. Here at Keys to Ketosis, we’ve provided a vegan ketogenic diet food list to help anyone who is conscious of what types of food they consume, but still wants to (or has to) pursue a low-carb high-fat lifestyle.
Check out the list of food we’ve compiled for a low-carb vegan diet below!
The point of tension for a vegan/vegetarian attempting to pursue a LCHF will be the choices for a base food or “main course” food that will provide much of their protein and fat sources.
On the vegan ketogenic diet food list, Tofu will be one of the big operators for finding interesting ways to creating mindful food that also assist you in your low-carb pursuit. Tofu is a versatile food, that comes in various forms and can be cooked in a variety of ways, including grilling, frying, baking, or just eating it raw. Having this on your vegan ketogenic diet food list will be imperative to maintaining excitement and variety.
Tofu Nutriton Facts (1/2 Cup):
- Calories: 94
- Fats: 6g
- Carbs: 2.3g
- Protein: 10g
Nuts are a must on the Ketogenic diet, but peanuts should be eaten judiciously, due to their classification of legume, which means they belong to the same family as beans, and share their high carb profiles. However, you can use peanut butter for a topping, but once again, not in excess.
The good news for your vegan ketogenic diet food list is that there are plenty of nuts that are permissible – and beneficial – to being low-carb high-fat.
The best of the best include the following (in descending order from best to worst):
Nut based flours can also be used for baking instead of high-carb wheat flour.
MCT Oil will make staying LCHF on a vegan diet easier than it has ever been.
By using this supplement in shakes, as a dressing, or on other foods, you can ensure that your body is getting the correct doses of fatty acids that are essential to ketosis.
- Mixing in toppings (like mayo)
- Use while baking food instead of regular baking oil
The great thing about using MCT Oil (and other exogenous ketones) is that you can counterbalance some of the carbs you will inevitably take by adhering to the vegan ketogenic diet food list.
Olive and Coconut Oil
Other oils that are great for toppings or cooking are coconut and olive oil. Both of these oils provide a great source of healthy fats, and a broad range of uses for food.
And unlike MCT Oil, these oils can be used for frying and sautéing food. Coconut oil is more stable than olive oil, so it is the better choice for using at high temperatures.
The benefit that these two oils bring to your vegan ketogenic diet food list, is their ability to provide vibrancy with flavor. While MCT Oil can provide a more potent shot of healthy fat, it can also bring with it a taste that can be hard to handle if not masked, whereas coconut and olive oil are both pleasurable to consume.
Since fruits are a no no on the ketogenic diet (except for avocados), you will need to be strategic about eating enough greens to get the nutrients you’d get from the fruits you’d normally consume on a standard vegan diet.
The vegetables that you should keep stocked on your ketogenic diet food list are leafy greens like kale, collard greens, spinach, swiss chard, and others of the same family.
These vegetables, mixed with avocados and keto friendly oils (listed below) will help you stay vibrant from proper vitamin intake, while also helping you maintain a low-carb lifestyle.
Fatty Produce (Avocado)
The avocado is the hallmark of healthy fats from fruits (yes, avocados are a fruit). It is also capable of being used in every meal of the day, pairing well with salads. Did we mention that guacamole is incredible?
Avocados are considered a superfood, because of the research that suggests they help lower cholesterol, and even ward off cancer!
Nutrition Info (1 avocado):
- Calories: 322
- Fats: 29g
- Carbs: 17g
- Protein: 4g
We at Keys to Ketosis believe that your biggest challenge with this iteration of the Ketogenic Diet will be maintaining the correct amounts of vitamins and proper amounts of protein.
If you’re following a vegan ketogenic diet, we would suggest you try one of these vegan protein powders to ensure you’re fueling your body with not only healthy fat, but also a safe amount of protein as well:
- Hemp FORCE (Onnit)
- Orgain Organic Plant Based Protein Powder
- Also check out Onnit’s Super Greens Blend!
Don’t let anyone tell you differently: you can be vegan, and be LCHF – but it’s going to take work.
There are plenty of healthy fat sources out there that are not derived from animal products. The vegan ketogenic diet food list that we have procured is simply the tip of the iceberg. It’s here to show you that’s it not impossible to burn fat as your main fuel source while honoring your convictions about consuming animal products.
So there you have it: burn fat, maintain your conscience, and live an optimized life.
About the Author Nate Arnold
I started this website because it was hard to find trustworthy, evidence-based information about the ketogenic diet. Information that was published and peer reviewed by respected scientific journals. After years of research, I'm sure you'll achieve great results in a healthy way following my advice. I do my best to translate scientific research jargon into plain English. Remember, it's always a good idea to consult a doctor before starting a new diet!