EGGPLANTS, PEPPERS, RADISHES AND GREENS ARE ALL ON THE VEGAN KETO FOOD LIST

When you’re first starting out doing vegan keto it can seem a little impossible at times.

“How many carbs are in this?”

“I have to eat HOW much coconut oil?”

And of course, everyone’s favorite… “But where do you get your protein???”

So to help everyone out, I’ve put together the ultimate, and the best…

Vegan Keto Food List for Optimal Nutrition!!!

I based this on the works of the Godfather of WFPB eating, the coolest Dr Michael Gregor from nutritionfacts.org. He created his ‘Daily Dozen’ foods that should be eaten everyday, based on his most recent book, “How not to Die“. Awesome read.

So I went through and tweaked it to make it work for Vegan Keto. And sooooo instead of the daily dozen? We have the 10 Catergories of the Vegan Keto Food List for Optimal Nutrition!

The Vegan Keto Food List

 

1. Berries

2. Fat Fruits

3. Other ‘Keto Fruits’

4. Cruciferous Vegetables

5. Green Leafy Vegetables

6. Other Keto Vegetables

7. Nuts

8. ‘Keto Grains’

9. Legumes

10. Spices

Vegan Keto Food List Options

Aspargus and strawberries are some of my favourites

By eating the recommended minimums from the vegan keto food list, you’ll amass almost 60g of protein with around 30-35 net carbs. The balance you should make up with carb free oils like coconut, olive etc to get to your calorific needs. 

Liz @healthygamergirl has a great article on the best types of oils on vegan keto here.

NOTE: This is under the assumption you are an average person with average protein requirements. If you are an athelete or live a very active lifestyle you may want to include more protein but for most people this minimum is more than enough

For more details on macros see this post: 5 things you need to know before you go keto

Let me know if you have any questions! Leave me a comment below on what you think? Here we go!!!

 

DISCLAIMER: I am not a doctor or a nutritionist. These are my personal recommendations based on my own experiences and research. As always, this article is not meant to diagnose, treat, cure, or prevent any disease or to be mistaken for medical advice. Please always consult with your physician before beginning any new diet or health regimen!

 

Vegan Keto Food List

Fruits

4 Servings Total – 8 grams carbs + 4 g protein 

Berries: 

1 serving a day

Berries are a rich source of many micro nutrients and antioxidants and are relatively low carb. As most other fruits are too high carb to make the vegan keto food list, its a great idea to try and incorporate some everyday! (Blueberries have twice as many carbs, and as such didn’t include them, so if you wish to include them as they are super nutritious, use half as much.)

Net Carbs

Fat

Carbs

Fiber 

Protein

Calories

Portion

Blackberry

2.1

0.2

4.8

2.7

0.7

22

50g

Strawberry

2.8

0.2

3.8

1

0.3

16

50g

Raspberry

2.8

0.3

6

3.2

0.6

26

50g

Fat Fruits:

1 serving avocado + 1 serving

 Avocado, coconut and olives are your best friends on Vegan Keto and take pride of place of the Vegan Keto Food List. High fat and low carb = winning. I try and eat an avocado a day (its a tough life but someones gotta do it….)

Net Carbs

Fat

Carbs

Fiber 

Protein

Calories

Portion

Green Olives

1.4

17.7

5

3.6

1.5

193

100g

Black Olives

1.5

5.3

3.1

1.6

0.4

58

50g

Coconut Milk

1.6

7.5

1.61

0

0.5

75

1/4 cup

Coconut Meat

1.6

8.4

3.8

2.2

0.8

86

25g

Avocado

1.8

14.7

8.5

6.7

2

160

100g

‘Other Keto Fruit’

 aka Vegetables that are actually fruit: 1 serving a day

 Its important to include foods with different colours to get a wide range of micronutrients, vitamins and minerals. The following fruit/veggies however are quite low in protein so for the carbs we need to make sure we don’t focus on these guys too much. 

Net Carbs

Fat

Carbs

Fiber 

Protein

Calories

Portion

Tomato

1.3

0.1

1.9

0.6

0.5

9

50g

Eggplant

1.4

0.1

2.9

1.5

0.5

13

50g

Cucumber

1.5

0.1

1.8

0.3

0.3

8

50g

Green Bell Pepper 

1.7

0.1

2.5

0.8

0.4

18

50g

Red Bell Pepper

1.9

0.2

3

1.1

0.5

16

50g

Spaghetti Squash

2.7

0.3

3.5

0.8

0.3

16

50g

 

Vegetables:

 4 servings – 10g carbs + 8g protein

Cruciferous Vegetables:

at least 1 serving

These are some of the building blocks of vegan keto. I usually have cauliflower + one more from this section (or just all cauliflower! lol)

Net Carbs

Fat

Carbs

Fiber 

Protein

Calories

Portion

Cauliflower

2.7

0.1

5.2

2.5

2

13

100g

Cabbage

3.3

0.1

5.8

2.5

1.3

25

100g

Brussel Sprouts 

3.5

0.3

7

3.5

3.1

36

75g

Broccoli

4

0.4

6.6

2.6

2.8

34

100g

Greens:

at least 1 serving (approx. 2 cup raw or 1/2 cup cooked)

Do i need really to explain? Get it in ya.

Net Carbs

Fat

Carbs

Fiber 

Protein

Calories

Portion

Arugula

0.9

0.3

1.5

0.6

1

10

Raw

Spinach

0.9

0.2

2.2

1.3

1.7

14

Raw

Collards

1

0.4

3.9

2.9

2.2

23

Raw

Mixed Greens

1.3

0.3

3.5

2.2

1.7

19

Raw

Swiss Chard

1.5

0.1

2.7

1.2

1.3

14

Raw

Kale

1.6

0.3

2.8

1.2

1.4

16

Raw

Bok Choy

1.7

0.3

3.1

1.4

2.1

18

Raw

Other Vegetables:

Other then the cruciferous veggies, my other go to’s on the vegan keto food list are asparagus, mushrooms and zucchini (yes i know its a fruit, but i put it here because—>). They are a great source of protein for the carbs. Again, we should be eating a variety of different colours everyday so remember to mix it up! 

Net Carbs

Fat

Carbs

Fiber 

Protein

Calories

Portion

Onions

1.8

0

2.2

0.4

0.3

10

25g

Radish

1.8

0.1

3.4

1.6

0.7

16

100g

Asparagus

1.8

0.1

3.9

2.1

2.2

20

100g

Zucchini

2

0.3

3.1

1.1

2

23

100g

Mushrooms

2.3

0.3

3.3

1

3.1

22

100g

Carrots

2.4

0.1

4.8

2.4

0.5

21

50g

Garlic

2.6

0

2.8

0.2

0.5

13

1 tbsp


Nuts and ‘Grains’

1 serving nuts + 5 servings ‘grains’ – 6g Carbs + 18g Protein

Nuts:

You’ve gotta be nuts to not love nuts! And unfortunately peanuts dont count as nuts. Sorry. 

With the following, check the portions. Nuts are one of our main sources of protein. Pecans and macadamias are much lower in carbs, but also in protein, than the other two so you have to eat more to get the same amount of protein. So take that into consideration! Sometimes you need the protein and then other times you’ll need the calories. Make your choice based on that! Its all about balance. 

Net Carbs

Fat

Carbs

Fiber 

Protein

Calories

Portion

Walnuts

2

20

4

2

5

200

28g

Almonds

2.3

12.5

5.4

3.1

5.3

145

28g

Pecans

2.4

41

7.8

5.4

5.2

392

56g

Almond Butter

2.7

17.3

5.9

3.2

6.5

192

2 tbsp

Macadamias

2.9

42

7.8

4.9

4.5

407

56g

“Keto Whole Grains”

 aka Seeds

These guys are the real powerhouses of a low carb vegan diet. Seeds are super low carb and high fat and high protein. Not only that they’re high fibre and high in Omega 3s. (NOTE: while they all have lots of omega 3, chia and flax have better omega ratios than hemp.  Its super important to get all in everyday to maximise benefits.)

TIP: If you need more fiber, choose chia.

For the most protein, choose hemp.

And for Omegas, choose flax!

One portion of my Chia Hemp Pudding takes care of almost all of this. Make it and then top with an extra portion or two and you’re done for the day! BOOM.

Recommended: 1 serving flax seeds + 2 servings hemp seeds +  1 serving Chia + 1 other serving

Net Carbs

Fat

Carbs

Fiber 

Protein

Calories

Portion

Hemp Seeds

0

4.4

1

1

3.3

57

1 tbsp

Flax Seeds

0.1

2.1

1.5

1.4

1.5

23

1 tbsp

Chia Seeds

0.5

3

4.5

4

1.5

50

1 tbsp

Pumpkin Seeds

0.5

5

1.1

0.6

3

56

1 tbsp

Sunflower Seeds

2

8.5

4

2

3.5

100

2 tbsp

Sesame Seeds

2

9

4.2

2.2

3.2

104

2 tbsp

Tahini

3.6

16.1

6.4

2.8

5.1

178

2 tbsp


Legumes

3 servings total – 8g carbs + 20g protein

Beans, beans! The magical fruit!!

 Dr Gregor is adamant about the consumption of beans.

Unfortunately, they are super high carb and cant really be consumed on a vegan keto diet in any reasonable portion, and so don’t really make the cut on the Vegan Keto Food List. 

Include them on a low carb for sure, and once you’re in maintenence, but even the lowest carb (like lentils which I have included here) are too high to be consumed in any realistic portion. 2 tablespoons (25g) of lentils is like 3 net carbs for only 2 grams of protein whilst 100 grams of tofu has only 2 carbs and 9 grams of protein. 

Thank God for Soy!

Soy. 

Is it healthy?

Is it not?? 

I wish this argument would just go away already.

UNPROCESSED SOY IS HEALTHY. 

THE. END.

Is ALL soy healthy?? Of course not. If you’re eating hyper processed GMO soy protein isolate all day then of course thats not going to be good for you.

For more info check out my FAQ article on Soy.

Also, there are a lot of people with soy allergies. It is one of the top allergens and is usually due to people eating the gross hyper-processed oils and extracts found in most processed foods. If you are allergic (that sucks!) there’s an awesome article here by Healthy Gamer Girl about how to do keto soy free. Another great resource is Vegan Keto Madi’s blog here. She is 99% soy free and has lots of menu plans posted. So soy free keto can be done for sure, I feel its just not as easy or convinient. 

Asians have been eating soy in its natural forms for a thousand years and they are some of the healthiest and longest lived populations in the world. They also eat lots of veggies and historically, not a lot of meat. Hmmmm….

Do I eat processed faux meats made with processed soy? Yes. But I always make sure its non-GMO or preferably organic to avoid glyphosphates (aka Round Up). 

I haven’t included any faux meats here as I don’t believe its something to build your diet around (although they are super tasty!! Just to be enjoyed as a treat and not the basis of your diet). 

Things like TVP and Soy Curls are better as they have less processed ingredients, but we should be trying to include foods as close to their natural state as possible. Try to limit processed faux meats to a few times a week.

But I dont like the taste of soy milk/yogurt! Can I substitue another non dairy milk etc?

Short answer? Yes of course. Just be aware things like almond milk and even coconut milk/products, are much lower in nutrtional value, lower in protien and higher carb (usually). Just take that into concideration when figuring our your macros.

Recommended: 1 cup fortified soy milk/yoghurt + 1 other soy + 1 serving

Net Carbs

Fat

Carbs

Fiber 

Protein

Calories

Portion

Black Soy Beans

0.8

4.6

6.2

5.4

8.5

92

100g

Tofu

2

4

3

1

9

80

100g

Peanuts

2

7.6

4.2

2.2

4.6

109

2 tbsp

Edamame

2.5

1.5

4.5

2

4

50

50g

Peanut Butter

2.8

8.3

3.6

0.8

3.6

81

1 tbsp

Soy Milk

3

4

4

1

7

80

1 cup

Lentils

3

0.1

5

2

2.3

27

2 tbsp

Soy Yoghurt

3.3

6.9

6.3

3

4

138

1 cup

Tempe 

4

5.4

4.7

0.7

9.3

96

50g

Other

Supplements:

Can you get 100% of your daily nutrients from a whole foods plant based vegan diet?

NO

You can’t get B12 from unprocessed vegan foods. B12 is made from micro organisms found in dirt, so unless you eat dirt, you cant get B12 from plant foods.

Most vegans get their B12 from fortified foods (like non dairy milks and nutritional yeast aka nooch). All vegans should be conscious of their B12 as a deficiency can create long term, irreversible damage. This is why fortified milk and nooch are musts on my list.

If you’ve been vegan for a while it shouldn’t be hard to include 2 tablespoons of nooch everyday. Combined with the fortified soy milk its the easiest way to get an extra 15g of protein and 450% of your B12, so you can tell all those nay sayers where to go.

Vegan Nutrition with 1 cup fortified soy milk and 2 tablespoons nutritional yeast – 

5g Carbs + 15g protein +

450% RDI B12

Also, as with anyone on planet earth, you should take a D supplement. Generally speaking, most people are D deficient. Just do it.

The other must on any low carb are Potassium and Magnesium. As we lose so much water on Keto its super important to supplement with electrolytes. I take a flavoured Magnesium electrolyte powder in the morning or when I’m working out, and pill supplement at night to help with sleep. I dont usually have a problem with magnesium but potassium can be a bit harder. I get a special salt and add it to my electrolyte water. There’s an awesome article here from the Keto Diet Bog which goes into alot of great detail about this. 

The best way to track this is by using the food tracking app Cronometer. If your levels at the end of the day are good, dont worry about it. But if not, take that supliment! 

Spices:

2g carbs + 8g protein 

Dr Gregor recommends everyone take Turmeric everyday. Just a quarter teaspoon a day should greatly improve your general health, reduce inflammation and help to prevent many diseases. The addition of black pepper helps to increase absorption many fold!

Cinnamon. Its just delicious. Oh, and super healthy too. So try and include a little every day and reap the benefits!

And of course, good old nooch. <3 

Recommended per day:

Net Carbs

Fat

Carbs

Fiber 

Protein

Calories

Portion

Nutritional Yeast

2

0.7

6

4

8.5

60

2 tbsp

Cinnamon 

0.15

0.01

0.5

0.35

0.03

1.6

1/4 tsp

Turmeric

0.32

0.03

0.5

0.18

0.1

2.4

1/4 tsp

 Enjoy! <3