Can vegans do the keto diet?

Isabel Aestelle received her B.A in Communication from Far Eastern University Manila in the Philippines. She fell in love with words when she first started writing poetries and short stories at the age of 10. Her passion in health and wellness are pretty much seen in almost everything she does.

Vegan keto diet

Keto diet can be done by anyone.

So, yes. Vegan keto diet is a thing, even if the concepts of these diets seem to be polar opposites.

If you are an advocate of veganism and you want to give keto diet a try, there is no need to worry. You will not be forced to eat meat just to get the high fat, low calorie needed in keto diet.

People have different preferences. But the vegan diet ,for all its glory, is not the answer to everything. For instance, conditions like type 2 diabetes, type 1 diabetes, obesity, Parkinson’s disease, or Alzheimer’s benefit greatly from keto diet rather than loading

So, how do you effectively combine the two?

The Vegan Keto Diet

Well, the vegan keto diet is not easy. You have two consider the restrictions these two types need. It is a challenge to pull it off, but it is downright possible.

If you are able to accomplish it, your health will experience a sudden boost, but here are some tips to incorporate with your vegan keto diet plan to achieve better results:

  1. Do not consume more than 35 grams of carbs in a day.
  2. Obviously, you will not go for any meat or animal products.
  3. Instead, you should go for low-carb vegetables.
  4. Just be sure that one fourth of your caloric intake comes from protein.
  5. Do not forget to take supplements that are rich in vitamins D3, B12, and B6. DHA and EPA, zinc, iron, and taurine should also be taken for precautionary measures.

Sounds pretty basic, right?

But this is easier said than done. You need to research about low-carb vegetables and know proper protein sources. After all, a lot of people are programmed into thinking that when it comes to protein, animal meat is the answer.

Vegan Keto Diet and Low Carb Veggie and Fruit Options

First, there are a lot of vegetables that are low in calories but rich in nutrients. Here are some of the best ones in the market that you can stock up on for your mouth-watering vegan keto diet recipes:

  1.  Including Cauliflower in your vegan keto diet meal plan is the best move you will ever make. Cauliflower is considered a favorite ingredient in plenty of keto recipes. This is because of its subtle and versatile flavor. You can mix it up or just do something fun by being creative.
  2. A simple cabbage is a good filler when adding butter (there are vegan options, so relax). It is also a good base for stir fried veggies.
  3. An avocado is a good vegan keto protein source when it comes to fruits. In fact, it is also rich in healthy fat, so it is good for anyone with a keto diet. Hey, it can hiit two birds with just a single stone, right? It does not hurt that it tastes really great and you can enjoy it in a number of ways.
  4. Another versatile vegetable to enjoy is the broccoli. You can either enjoyed it steamed or enjoy it as a pasta, potato, or rice replacement.
  5. Spinach cannot be missed in any keto food list. It is extremely low in calories and yet packs a punch of nutrients. A good vegan keto protein source, you can enjoy it in your salad or as baked chips. Who said you have to give up chips when you are on a diet, anyway? Munch away!
  6. Kale is the sister (or brother) of the spinach. It can be enjoyed the same way as spinach, although it  a slightly higher carb content.
  7. Another option to include in your vegan keto diet plan is the zucchini. Zucchini can be turned into pasta and fries, so you do not have to compromise your palate when it comes to your strict diet.
  8. A lot of people forego of fruits when they want to trigger ketosis. With all the restrictions of a vegan keto diet, why not treat yourself to nature’s candy? Berries are nice addition to soothe one’s taste buds without harming your carb count. Raspberries contain only 3 grams of carbohydrates in a half cup serving, while blueberries have only 6 grams in the same amount.

Now that you know what you will need to store on your fridge and cupboard, here are a few vegan keto diet recipes to turn into if you ever run out of kitchen ideas:

Few Ideas For Vegan Keto Diet Recipes

No Egg Cauliflower Zucchini Fritters

Perfect snack or meal, these fritters will brighten up your day!

You will need three cups of chopped cauliflower head, two medium-sized zucchini, one fourth cup of gluten-free flour, a half teaspoon of sea salt, and a dash of black pepper.

Grate the zucchini in a food processor. Meanwhile, have the cauliflower steamed for almost five minutes. Mash with a fork. Remove as much moisture from the vegetables.

Once you are sure there is not as much moisture, place the flour, pepper, salt, and if you have other seasonings in mind, go ahead and add them. Mix well and shape into tiny patties. Cook in coconut oil under medium heat for two to three minutes in one side.

Carrot Cake Energy Bites

Keto diet depends on energy bites for quick energy boosts. Create these balls for immediate satisfaction!

Grab a half cup of coconut flour, half cup plus a tablespoon of water, two tablespoon of unsweetened applesauce, a half teaspoon of vanilla extract, a teaspoon of cinnamon, one medium sized carrot, and four tablespoon of coconut.

In a mixing bowl, place the coconut flour, applesauce, water, and vanilla extract. Once fully mixed, add the cinnamon  and shredded carrots. Set aside in a refrigerator for 15 minutes. Meanwhile, place the shredded coconut in a small bowl.

When the 15 minutes are up, retrieve the refrigerated dough. Roll into small cake balls and roll these balls on the shredded coconut until fully coated. This can last an entire week!