Are you wondering what foods to eat on the vegan ketogenic diet?
Look no further…
Many people find it difficult to know what they can and cannot eat on this diet, so we’ve decided to address this issue once and for all by creating a complete vegan ketogenic food list containing over 100 low carb vegan foods!
But we haven’t stopped there.
We’ve also calculated the macro nutrient data for each and every food and included a full break of the calories, protein, fat, carbs, fibre and net carbs. We hope that with all of this data, determining what foods you need on your vegan keto shopping list should be easier than ever before.
There are even some ultra keto-friendly vegetables in the list you’ve probably never heard of that will make getting your nutrients and protein on a low carb vegan diet a breeze.
Before we get to those, let’s talk about where we got our data…
Data Sources for This Food List
This is because google uses the USDA database whereas the nutrient data for the foods on this list were obtained primarily from the NCCDB (Nutrition Coordinating Centre Food and Nutrient Database).
We chose this database as we have found it to be generally more complete and accurate than the USDA database.
Also note that we’ve chosen to go by either 100g or 1oz (28g) portions as this makes comparing calculating macros for meals and comparing foods a lot easier.
We wanted to create a vegan keto food list you could use as a reference for creating varied, delicious vegan keto meal plans for years to come! Hopefully it helps make this diet a little easier for you.
Before we get stuck in let’s just go over the types of food you should and shouldn’t be eating on vegan keto.
An Overview of what foods to eat on a Vegan Ketogenic Diet
List of foods to eat on Vegan Keto:
- Dark Leafy Greens –Spinach, Collard Greens, Swiss Chard, Kale, Spring Mixes etc
- Low Carb Vegetables –Broccoli, Cauliflower, Mushrooms, Zucchini, Asparagus etc
- Nuts –Almonds, Macadamia Nuts, Hazelnuts, Pecans etc
- Seeds –Chia Seeds, Pumpkin Seeds, Sunflower Seeds, Sesame Seeds, Flaxseed, Hemp Seeds etc
- Meat Substitutes –Tofu, Tempeh, Seitan, Quorn etc
- Avocados –A delicious high fat fruit that deserves its own spot on the list
- Low Carb Berries –Raspberries, Blackberries, Strawberries etc
- Vegan Dairy –Coconut Yoghurt, Almond Milk, Coconut Milk, Coconut Cream, Vegan Cheese etc
- Nut Butters –Almond Butter, Coconut Butter, Sunflower Seed Butter etc
- Low Carb Sweeteners –Stevia, Erythritol etc
- Vegetable Oils –Coconut Oil, Avocado Oil, Olive Oil etc
List of Foods to Avoid on Vegan Keto:
- Grains –Rice, Oats, Barley, Corn, Quinoa, Rye etc
- Legumes –Kidney Beans, Black Beans, Lentils, Peas etc
- Starchy Vegetables –Potato, Sweet Potato, Yam, Parsnip, Pumpkin etc
- High Carb Fruits –Bananas, Oranges, Apples, Peaches, Plums etc
- Sugar –Golden Syrup, Honey, Agave, White Sugar, Brown Sugar etc
Note – foods that have been placed into the “avoid” list are high in net carbs and so you should avoid them 95% of the time.
It doesn’t mean you can’t implement them into your diet in creative ways, such as adding small amounts of lentils to a tofu burger in order to create a more desirable texture.
As long as you are aware of the net carb counts and plan carefully, you can eat these foods on some occasions if you can work them into your diet without going over your net carb limit.
So that’s the overview – let’s get stuck into the food list!
The Last Vegan Ketogenic Food List You’ll Ever Need!
The food list is broken up into 8 sections, with a brief discussion on each section followed by a table containing macro nutrient breakdowns for each food, sorted by lowest net carbs.
We’ll start with Nuts and Seeds.
Nuts and Seeds:
They also come with plenty of health benefits including providing vital nutrients, improving your cholesterol, improving blood sugar regulation and more!
You’ll want to avoid cashews and brazil nuts for the most part as cashews have a very high net carb count of 7.7g per 1 oz, and brazil nuts are not ideal due to very large levels of selenium. But the other nuts all make for great snacks, containing protein and nutrients.
Seeds are also versatile sources of healthy fats, protein and nutrients.
Of particular note are flaxseeds which have one of the highest protein to net carb ratios of all foods, and can been implemented into the diet in various ways such as in crackers, cereals, vegan keto “burgers” and more.
A note on Omega 6 (Linoleic acid)
There’s been a lot of talk in low carb communities about the ratio of omega 3 and 6, and many people believe that nuts (generally high in omega 6) should be limited.
But evidence actually shows that eating nuts and seeds in their whole form is not an issue as the Vitamin E in nuts and seeds protects the linoleic acid from oxidation.
So snack away!
List of Vegan Keto Nuts and Seeds
|Nuts and Seeds:||Serving Size||Calories (kcal)||Protein (g)||Fat (g)||Carbs (g)||Fibre (g)||Net Carbs (g)|
|Flax seeds||1oz (28g)||151||5.2||12||8.2||7.7||0.5|
|Brazil nuts||1oz (28g)||187||4.1||19||3.3||2.1||1.2|
|Hemp seeds||1oz (28g)||157||8.9||13.8||2.5||1.1||1.4|
|Macadamia nuts||1oz (28g)||204||2.2||21.5||3.9||2.4||1.5|
|Chia seeds||1oz (28g)||138||4.7||8.7||11.9||9.8||2.1|
|Pumpkin seeds||1oz (28g)||163||8.5||13.9||4.2||1.8||2.4|
|Sunflower seeds||1oz (28g)||166||5.9||14.6||5.7||2.4||3.3|
|Sesame seeds||1oz (28g)||162||5.02||14.06||6.64||3.3||3.34|
Nuts and Seed Butters:
Nut and seed butters are another great way to add healthy fats and protein to your diet. Almond butter is one of our favourites as it can be easily made, tastes delicious without additives and has a low net carb count.
In the list below you’ll notice most of the listings are the same as the raw nuts and seeds above – this is intentional. With the exception of coconut butter and tahini (we used data from the Artisana range for those) we used raw nut and seed nutrient data.
We did this because we found it difficult to find a nutrient data for the nut and seed butters that didn’t vary greatly between product ranges. Many products used additives like other nuts to make a better texture or flavour.
So to give the most accurate picture we took the data from the raw foods themselves. If you choose to buy nut or seed butter just double check the nutritional label and work off that.
Otherwise if you make it raw you can calculate it yourself!
You can literally make almond butter by simply blending almonds, it just takes some roasting beforehand and then 10-15 minutes of blending to get a good consistency.
List of Vegan Keto Nut and Seed Butters
|Nuts and Seed Butters:||Serving Size||Calories (kcal)||Protein (g)||Fat (g)||Carbs (g)||Fibre (g)||Net Carbs (g)|
|Pecan butter||1oz (28g)||196||2.6||20.4||3.9||2.7||1.2|
|Macadamia nut butter||1oz (28g)||204||2.2||21.5||3.9||2.4||1.5|
|Hazlenut butter||1oz (28g)||178||4.2||17.2||4.7||2.7||2|
|Walnut butter||1oz (28g)||185||4.3||18.5||3.9||1.9||2|
|Peanut butter||1oz (28g)||161||7.3||14||4.6||2.4||2.2|
|Almond butter||1oz (28g)||164||6||14.2||6.1||3.5||2.6|
|Coconut butter||1oz (28g)||186||1.77||18.64||7.1||4.4||2.7|
|Sunflower seed butter||1oz (28g)||166||5.9||14.6||5.7||2.4||3.3|
|Cashew Butter||1oz (28g)||157||5.2||12.4||8.6||0.9||7.7|
Low Carb Vegetables
One of the most important things to consider on this diet is ensuring your body is well nourished by getting a variety of nutrient dense foods into your body. Some of the best vegetables to include are leafy greens like swiss chard and spinach as well as other vegetables like asparagus, mushroom and zucchini.
That said, there are three absolute vegan keto superstars here… Broccoli Rabe, Endive and Artichoke Hearts. It’s not surprising that these vegetables topped the list.
We’ll talk more about these vegetables in another article, but here’s a brief overview.
Endive is a little known leafy vegetable that can be used in salads, stir-fries or as a base or side to your meal. 100g of this leafy vegetable contains 1.3g protein for only 0.3g net carbs. It also contains a huge amount of Vitamin K (288.8% DV), Vitamin A (43.3% DV), Potassium (9% DV) and Folate (35.5% DV).
Artichoke hearts are of the sunflower family of vegetables, and can be used in soups, baked, boiled, steamed and more. 100g provides 3.3g protein for only 0.7g net carbs. It also contains Vitamin C (19.5% DV), Vitamin K (18.5% DV), 30% and a bunch of B vitamins.
Both vegetables have excellent nutrient profiles and a very high protein to net carb count, so make sure to use these in your diet!
But Broccoli Rabe (Rapini) blows these out the water and frankly we believe it’s the best Vegan Keto vegetable you can buy.
Although it looks like a small broccoli but it’s actually closer to the turnip family than Broccoli and so has a more bitter, nutty taste than broccoli.
100g of Broccoli Rabe contains 3.2g protein and only 0.2g net carbs, and that means 300g of Broccoli will give you nearly 10g of protein at only 0.6g net carbs.
And it’s packed with nutrients such as vitamin A (52.4% DV), Vitamin C (34% DV), Vitamin B-6 (8.6% DV), Iron (12% DV), Calcium (11% DV) and more!
List of Vegan Keto Low Carb Vegetables
|Low carb vegetables:||Serving Size||Calories (kcal)||Protein (g)||Fat (g)||Carbs (g)||Fibre (g)||Net Carbs (g)|
|Squash - Summer||100g||16||1.2||0.2||3.4||1.1||2.3|
|Squash - Winter||100g||34||1||0.1||8.6||1.5||7.1|
Low Carb Fruits
When it comes to Vegan Keto fruits are mostly on the “avoid” list due to their sugar content (and therefore high net carb content).
However, you can certainly include some fruits in your diet sparingly as long as you make the right choices and stay in your net carb range.
Take blueberries for example – they have 12.1g net carbs per 100g which makes them almost a complete no-go. But blackberries on the other hand have a net carb count of 4.3g per 100g, which is almost 1/3 of that.
Of course we have our beloved Avocado in the list (it’s technically a fruit) which is extremely versatile, full of healthy fats B vitamins, low in carbs and full of benefits.
It’s also delicious but we’re sure we don’t have to tell you that!
List of Vegan Keto Fruits
|Low carb fruits:||Serving Size||Calories (kcal)||Protein (g)||Fat (g)||Carbs (g)||Fibre (g)||Net Carbs (g)|
|Granny Smith Apple||100g||58||0.4||0.2||13.6||2.8||10.8|
You’ll want to avoid wheat flours and instead use almond and coconut flours (although almond flour comes on top in the net carb department with 1/3 the net carbs of coconut flour).
Ground flaxseed or chia seed is a great way to bind things together in place of egg. Simply mix a tbsp of either ground seed with 3 tbsp of water (video here).
Shredded coconut is another great addition to your pantry to use in baking or breakfast cereals, just make sure to use unsweetened versions. Same with Dark chocolate.
It comes in either powder or flakes, is packed full of b vitamins and other health boosting nutrients, and 1oz (28g) provides a whopping 15.2g protein for only 3.8g net carbs.
You can use it in baking, add it to shakes, sprinkle it on your meals like cheese, toss it with nuts in a frying pan for a snack and all sorts of things.
Another pantry item worth mentioning are sweeteners.
Vanialla extract can be used in moderation, as can low carb sweeteners like stevia and erythritol. We omitted the latter two from the list as it was hard to find reliable consistent data for them, but check the nutrition label. Here is some good information about sweeteners.
List of Vegan Keto Pantry Items
|Pantry Items:||Serving Size||Calories (kcal)||Protein (g)||Fat (g)||Carbs (g)||Fibre (g)||Net Carbs (g)|
|Baking soda||1oz (28g)||0||0||0||0||0||0|
|Unsweetened Shredded Coconut||1oz (28g)||187||2||18.3||6.7||4.6||2.1|
|Flaxseed Meal||1oz (28g)||153||6.55||9.83||8.74||6.6||2.14|
|Almond flour||1oz (28g)||163||5.9||14.3||5.5||3.1||2.4|
|Vanilla extract||1oz (28g)||82||0||0||3.6||0||3.6|
|Nutritional yeast||1oz (28g)||114||15.15||0.95||9.47||5.7||3.77|
|Cocoa or Cacao powder||1oz (28g)||65||5.6||3.9||16.4||10.5||5.9|
|Coconut flour||1oz (28g)||122||4.1||4.1||16.2||10.1||6.1|
|Baking powder||1oz (28g)||15||0||0||7.9||0.1||7.8|
|Dark chocolate||1oz (28g)||170||2.2||12.1||13||3.1||9.9|
There are many types of oils to choose from but in general you want to avoid oils that have been highly heated as this results in nutrients being lost, free radicals being released and trans fats being created (these are not good for your health).
For cooking we recommend virgin coconut oil.
This is due to it’s high smoke point, and that it’s full of healthy medium chain triglycerides (MCTs). Many people like to eat a tablespoon of coconut oils straight from the tub when doing Vegan Keto, or warming it up and mixing it in with a protein shake or coffee (no sugar of course)!
For drizzling over meals and salads use other oils – but choose “cold pressed”, “extra virgin” or “virgin” options.
If an oil is cold pressed, extra virgin or virgin it usually means these oils have not been exposed to high temperatures and so remain healthy and undamaged. However, they are not good for cooking as they have low smoke points, so should be used to drizzle over meals and salad, or thrown in the pan near the end of the cooking.
Remember when you are in nutritional ketosis your body burns fat as its primary energy source, so get a lot of healthy oils in your body!
The list of below oils are generally considered healthy and you should be able to find virgin or cold pressed variations.
List of Vegan Keto Healthy Oils
|Healthy Oils:||Serving Size||Calories (kcal)||Protein (g)||Fat (g)||Carbs (g)||Fibre (g)||Net Carbs (g)|
|Almond oil||1oz (28g)||251||0||28.3||0||0||0|
|Avocado oil||1oz (28g)||251||0||28.3||0||0||0|
|Coconut oil||1oz (28g)||253||0||28.1||0||0||0|
|Flaxseed oil||1oz (28g)||251||0||28.3||0||0||0|
|Hazlenut oil||1oz (28g)||251||0||28.3||0||0||0|
|Macadamia nut oil||1oz (28g)||251||0||28.3||0||0||0|
|MCT oil||1oz (28g)||235||0||28.3||0||0||0|
|Olive oil||1oz (28g)||251||0||28.3||0||0||0|
|Walnut oil||1oz (28g)||251||0||28.3||0||0||0|
As you know we love our tofu here at Vegan at Heart as it’s a versatile food as well as a protein source, but there are at least 3 other options available if you don’t like (or can’t eat) tofu.
First off there’s tempeh, a less processed soy product with a denser texture and nuttier flavour.
Secondly we have Quorn products (Aka Mycoprotein).
This stuff is “a form of single-cell protein, also known as fungal protein”, discovered by a company called Marlow Foods in an effort to develop an environmentally friendly, scalable, healthy and delicious protein source.
Mycoprotein is a first class protein, meaning it contains all 9 essential amino acids.
The company produces a variety of Mycoprotein products called “Quorn” and while small amounts of egg whites were used on initial products they now offer a vegan line.
We investigated and found that the best product for Vegan Keto is the Quorn Vegan ‘Chicken’ Tenders, as the other vegan Quorn products have higher net carb counts due to the amount of wheat flour mixed with it to make the product.
This stuff is very tasty, with a nutty, almost mushroom flavour and a great texture. We recommend giving it a go!
You’ll notice the protein count is very, very high at 75g per 100g.
Vital Wheat Gluten is literally pure gluten, so if you’re a celiac or gluten intolerant you might want to skip this one, but if not it’s a great addition to a balanced vegan keto diet.
The way you use it is mixing the wheat gluten flour with water (and usually oil and other spices) to make a meaty like substance.
It can be quite tricky so you might choose to buy it, but make sure to read the nutrition label if you do because different companies add different foods into the mixture so the nutritional value will change with each company.
If you can get the hang of it and aren’t against gluten, seitan is easily the cheapest way to get protein into your diet on vegan keto.
List of Vegan Keto ‘Meat’s
|Vegan ‘Meats’:||Serving Size||Calories (kcal)||Protein (g)||Fat (g)||Carbs (g)||Fibre (g)||Net Carbs (g)|
|Quorn Vegan 'Chicken' Tenders||100g||107||16||1.3||9.3||5.3||4|
|Vital Wheat Gluten (Seitan)||100g||370||75.2||1.9||13.8||0.6||13.2|
Soy milk is a good option if you are not consuming too much tofu on account of its high protein content (it has a great texture too), but if your diet is quite tofu heavy then it’s best to opt for the non-soy option and go for almond milk.
Coconut milk and cream can be a good addition to shakes and curries, although be careful of the net carb content.
List of Vegan Keto ‘Dairy’ Foods
|Vegan 'Dairy'||Serving Size||Calories (kcal)||Protein (g)||Fat (g)||Carbs (g)||Fibre (g)||Net Carbs (g)|
|Soy Milk (Unsweetened)||1 Cup||87||9.3||4.6||4.3||3.1||1.2|
|Almond Milk (Unsweetened)||1 Cup||36||1.4||2.6||1.4||0||1.4|
|Coconut Milk (Can)||1 Cup||406||3.2||41.8||11.2||1.8||9.4|
|Coconut Cream (Can)||1 Cup||792||8.7||83.2||16||5.3||10.7|
And That’s the Vegan Keto Food List!
As you can see there are actually a whole host of foods you can eat on this diet and it’s not as restrictive as some people say.
With some careful planning and resources like this Vegan Keto food list you can make some pretty delicious and varied meals without breaking the net carb bank.
If this list has helped you in some way, please share this post so that others can see just how easy Vegan Keto can be.
And lastly, we want to hear from you!
So tell us in the comment section below – what’s your favourite food to eat on Vegan Keto so far?