Vegan Keto Recipes: A Complete Guide to Plant-Based Keto Diet

The ketogenic diet, commonly known as "keto," has been making waves for years in the health and wellness industry. While it's often associated with weight loss and metabolic health, its origins are much more clinical. In this comprehensive guide, we’ll explore the science behind keto, its pros and cons, and how to craft a vegan version that’s both healthy and delicious. Plus, we'll share a full week of plant-based keto meal planning and recipes to get you started.

The Science Behind Keto: A Historical Perspective

The ketogenic diet was initially developed in the 1920s as a therapeutic intervention for children with epilepsy. Researchers found that mimicking the body's fasting state through a high-fat, low-carbohydrate diet could reduce seizure frequency in patients who were not responding well to traditional medications. The science behind this is quite fascinating: when the body enters a state of ketosis, it shifts from burning glucose (derived from carbohydrates) to burning fat for fuel, producing ketones as a byproduct. These ketones are believed to have neuroprotective effects, which may help reduce seizures.

Several studies continue to support the efficacy of the ketogenic diet for epilepsy. A 2018 review published in Frontiers in Neurology concluded that "the ketogenic diet remains a highly effective treatment for drug-resistant epilepsy," though the exact mechanisms are still being studied. Additionally, emerging research suggests that the keto diet may have broader neurological benefits, from supporting cognitive function to protecting against neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Keto Diet: Benefits and Drawbacks

While the keto diet was originally used for clinical purposes, its adaptation into mainstream dieting is largely focused on weight management and metabolic health. Here are some of the notable pros and cons:

Benefits of Keto Diet

1. Weight Loss and Fat Burning
   The state of ketosis promotes fat burning as the primary energy source, making it easier for some individuals to lose weight.

2. Improved Blood Sugar Control
   Many people find that low carbohydrate intake helps regulate blood sugar levels, which can be particularly beneficial for those with type 2 diabetes or insulin resistance.

3. Enhanced Mental Clarity
   Many people report improved cognitive function and mental clarity while in ketosis, as the brain uses ketones as a more efficient fuel source.

4. Reduced Inflammation
   There is growing evidence suggesting that the keto diet may reduce inflammation in the body, which is a root cause of many chronic diseases.

Drawbacks of Keto Diet

1. Nutrient Deficiencies
   A traditional keto diet, especially when not well-planned, can lead to deficiencies in important vitamins and minerals such as magnesium, potassium, and fiber due to the limited intake of fruits, vegetables, and whole grains.

2. Digestive Issues
   The low fiber intake can cause constipation and digestive discomfort for many keto dieters.

3. Challenging for Long-Term Adherence
   Maintaining a strict keto diet can be socially and practically challenging, especially when it comes to eating out or attending social gatherings.

4. Potential Increase in Cholesterol
   Some studies have shown that while many individuals on a keto diet see improvements in HDL (good) cholesterol, some experience elevated LDL (bad) cholesterol levels, potentially increasing cardiovascular risks.

The Vegan Keto Diet: Can You Go Plant-Based?

One common criticism of the ketogenic diet is its reliance on animal products, such as meat, butter, and cheese, to meet high fat requirements. However, with careful planning, it is entirely possible to follow a plant-based or vegan ketogenic diet. The key is to replace animal fats with healthy plant-based fats and ensure adequate protein intake from vegan sources.

Key Ingredients for Vegan Keto

1. Avocados
   Rich in heart-healthy monounsaturated fats, avocados are a staple of the vegan keto diet.

2. Coconut Products
   Coconut oil, coconut cream, and shredded coconut are high in medium-chain triglycerides (MCTs), which can boost ketone production.

3. Nuts and Seeds
   Almonds, macadamia nuts, flaxseeds, and chia seeds are all excellent sources of fats, fiber, and plant-based protein.

4. Low-Carb Vegetables
   Leafy greens, cauliflower, zucchini, and mushrooms are nutrient-dense and low in carbohydrates, making them keto-friendly.

5. Plant-Based Oils
   Olive oil, avocado oil, and flaxseed oil are great sources of healthy fats to keep your diet keto-compliant.

6. Vegan Protein Sources
   Tofu, tempeh, and seitan are good protein options. If you are soy free then, protein-rich nuts, seeds, and some low-carb vegetables can help meet your protein needs.

One Week of Vegan Keto Meal Planning

Crafting a balanced vegan keto meal plan requires some thought, but it can be done with delicious results. Below is a full week of vegan keto meal planning, complete with simple recipes.

Day 1 - Vegan Keto

Breakfast:
Avocado Smoothie with Coconut Milk

• 1 ripe avocado
• 1/2 cup full-fat coconut milk
• 1 tbsp chia seeds
• 1 tsp vanilla extract
• 1/2 cup ice
  Blend all ingredients until smooth.

Lunch:
Zucchini Noodles with Pesto

• 1 large zucchini, spiralized
• 1/4 cup homemade pesto (basil, garlic, olive oil, nutritional yeast)
  Toss zucchini noodles in pesto and top with a sprinkle of hemp seeds.

Dinner:
Cauliflower Rice Stir-Fry with Tofu

• 1 cup cauliflower rice
• 100g firm tofu, cubed and pan-fried in avocado oil
• 1/2 cup spinach
• 1 tbsp coconut aminos
  Cook cauliflower rice in a pan with tofu and spinach. Season with coconut aminos and pepper.

---

Day 2 - Vegan Keto

Breakfast:
Chia Seed Pudding with Almond Butter

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 tbsp almond butter
  Mix chia seeds with almond milk and refrigerate overnight. Top with almond butter before serving.

Lunch:
Stuffed Bell Peppers

• 2 bell peppers, halved
• 1 cup cooked cauliflower rice
• 1/4 cup chopped walnuts
• 1 tbsp olive oil
  Mix cauliflower rice and walnuts with olive oil. Stuff the bell peppers and bake at 350°F for 20 minutes.

Dinner:
Cabbage Wraps with Almond Sauce

• 4 large cabbage leaves
• 100g tempeh, crumbled and stir-fried
• 1 tbsp almond butter, mixed with tamari and water for sauce
  Fill cabbage leaves with stir-fried tempeh and drizzle with almond sauce.

---

Day 3 - Vegan Keto

Breakfast:
Vegan Keto Pancakes

• 1/2 cup almond flour
• 1 tbsp ground flaxseeds
• 1/2 cup unsweetened coconut milk
  Mix ingredients and fry small pancakes in coconut oil. Serve with a dollop of almond butter.

Lunch:
Kale Salad with Tahini Dressing

• 2 cups kale, massaged
• 1/4 cup tahini
• 1 tbsp lemon juice
• 1 tbsp olive oil
  Dress kale with tahini and olive oil, and sprinkle with hemp seeds for added fats.

Dinner:
Eggplant "Steaks" with Avocado Salsa

• 1 large eggplant, sliced and grilled
• 1 avocado, diced
• 1/4 red onion, diced
  Grill the eggplant and top with avocado salsa for a hearty dinner option.

---

Day 4 - Vegan Keto

Breakfast: Vegan Keto Avocado Smoothie Bowl

Ingredients:

• 1 ripe avocado
• 1/2 cup unsweetened almond milk
• 1 tbsp chia seeds
• 1 tbsp flaxseed meal
• 1/4 cup coconut cream
• 1 tsp vanilla extract
• Handful of nuts (e.g., walnuts, almonds) for topping

Instructions:

1. Blend avocado, almond milk, chia seeds, flaxseed meal, coconut cream, and vanilla extract until smooth.
2. Pour into a bowl and top with your choice of nuts for added texture and healthy fats.

Lunch: Cauliflower Rice with Vegan Coconut Curry

Ingredients:

• 1 cup cauliflower rice
• 1/2 cup coconut milk (full-fat)
• 1 tbsp coconut oil
• 1/4 cup spinach
• 1/4 cup mushrooms, sliced
• 1 tbsp curry paste
• 1 tbsp nutritional yeast (optional)

Instructions:

1. Sauté mushrooms in coconut oil until browned.
2. Add coconut milk and curry paste, and stir until well mixed.
3. Add spinach and cauliflower rice, and simmer for 5-7 minutes.
4. Garnish with nutritional yeast for a cheesy flavor.

Dinner: Vegan Keto “Cheesy” Broccoli Soup

Ingredients:

• 1 cup broccoli florets
• 1/2 cup unsweetened almond milk
• 1/4 cup coconut cream
• 2 tbsp nutritional yeast
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Sauté broccoli florets in olive oil until tender.
2. Add almond milk and coconut cream, simmer for 5 minutes.
3. Stir in nutritional yeast, and season with salt and pepper.
4. Blend until smooth, leaving some broccoli pieces for texture.

---

Day 5 - Vegan Keto

Breakfast: Vegan Keto Chia Seed Pudding

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened coconut milk
• 1 tbsp almond butter
• 1 tsp vanilla extract

Instructions:

1. Mix chia seeds, coconut milk, almond butter, and vanilla extract in a bowl.
2. Let sit for at least 2 hours or overnight in the fridge.
3. Stir before serving and top with more almond butter or a few crushed nuts.

Lunch: Grilled Tofu with Avocado Salsa

Ingredients:

• 1 block firm tofu, pressed and sliced
• 1 tbsp avocado oil
• 1 avocado, diced
• 1/4 cup diced tomatoes
• 1/2 lime, juiced
• 1 tbsp fresh cilantro, chopped

Instructions:

1. Grill tofu slices in avocado oil until golden brown on both sides.
2. Combine avocado, tomatoes, lime juice, and cilantro in a bowl to make salsa.
3. Serve grilled tofu topped with avocado salsa.

Dinner: Vegan Keto Cauliflower Pizza

Ingredients:

• 1 cup cauliflower rice
• 1 tbsp flaxseed meal
• 1/4 cup almond flour
• 1 tbsp olive oil
• 1/4 cup vegan pesto
• 1/4 cup cherry tomatoes, halved
• Handful of spinach

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix cauliflower rice, flaxseed meal, almond flour, and olive oil to form a dough.
3. Press onto a baking sheet and bake for 15-20 minutes until firm.
4. Spread pesto over the crust, top with spinach and cherry tomatoes.
5. Bake for another 5-10 minutes, then slice and serve.

---

Day 6 - Vegan Keto

Breakfast: Vegan Keto Smoothie with Hemp Seeds

Ingredients:

• 1/2 avocado
• 1/2 cup full-fat coconut milk
• 1 tbsp hemp seeds
• 1 tsp vanilla extract
• 1 tbsp almond butter
• 1/2 cup ice

Instructions:

1. Blend all ingredients until smooth.
2. Top with more hemp seeds or a few sliced almonds for added crunch.

Lunch: Stir-fried Bok Choy with Coconut Sauce

Ingredients:

• 1 tbsp coconut oil
• 1 bunch bok choy, chopped
• 1/4 cup coconut cream
• 1 tbsp tamari sauce
• 1 tsp ginger, grated

Instructions:

1. Heat coconut oil in a pan and add bok choy and ginger.
2. Stir-fry for 3-5 minutes until bok choy is wilted.
3. Add coconut cream and tamari sauce, stirring to combine.
4. Simmer for a few minutes, then serve hot.

Dinner: Vegan Keto "Meatballs" with Zoodles

Ingredients:

• 1 cup mushrooms, finely chopped
• 1/4 cup ground flaxseeds
• 1/4 cup almond flour
• 1 tbsp olive oil
• 2 zucchinis, spiralized into zoodles
• 1 tbsp vegan pesto

Instructions:

1. Preheat oven to 350°F (175°C).
2. Mix mushrooms, ground flaxseeds, almond flour, and olive oil to form "meatball" dough.
3. Form small balls and bake for 20-25 minutes.
4. Toss zoodles with vegan pesto, and serve with the "meatballs."

---

Day 7 - Vegan Keto

Breakfast: Vegan Keto Breakfast Scramble

Ingredients:

• 1/2 block tofu, crumbled
• 1 tbsp olive oil
• 1/4 cup spinach
• 1/4 cup diced tomatoes
• 1 tbsp nutritional yeast
• 1/2 tsp turmeric

Instructions:

1. Heat olive oil in a pan and add crumbled tofu.
2. Add turmeric and nutritional yeast, stirring to coat tofu.
3. Add spinach and tomatoes, cook until wilted.
4. Serve hot as a scramble.

Lunch: Avocado Salad with Tahini Dressing

Ingredients:

• 1 ripe avocado, sliced
• 2 cups mixed greens
• 1 tbsp tahini
• 1 tbsp lemon juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Arrange avocado slices and mixed greens in a bowl.
2. Whisk together tahini, lemon juice, olive oil, salt, and pepper.
3. Drizzle dressing over salad and toss to combine.

Dinner: Stuffed Portobello Mushrooms

Ingredients:

• 2 large portobello mushrooms, stems removed
• 1/4 cup diced tomatoes
• 1/4 cup spinach, chopped
• 2 tbsp almond flour
• 1 tbsp olive oil
• 1 tbsp nutritional yeast

Instructions:

1. Preheat oven to 375°F (190°C).
2. Sauté spinach in olive oil until wilted.
3. Mix spinach, diced tomatoes, almond flour, and nutritional yeast.
4. Stuff portobello mushrooms with the mixture and bake for 15-20 minutes.

Putting it into practice

The vegan ketogenic diet is not only possible but can also be an incredibly healthy way to maintain ketosis while sticking to a plant-based lifestyle. While there are some challenges, including the potential for nutrient deficiencies and limited food options, a well-planned vegan keto diet can provide ample nourishment while allowing you to enjoy the benefits of ketosis. By focusing on high-quality fats, adequate protein, and plenty of low-carb vegetables, you can reap the rewards of this powerful eating approach.

References:

1. https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2019.00005/full
2. https://www.mdpi.com/2072-6643/15/19/4161
3. https://aepi.biomedcentral.com/articles/10.1186/s42494-022-00089-x
4. Parksinos - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8608995/
5. Alzheimers - https://alzres.biomedcentral.com/articles/10.1186/s13195-021-00783-x

Frequently Asked Questions

Q. Is it possible to follow a vegan keto diet long-term?
A. Yes, with careful planning and attention to micronutrients, a vegan keto diet can be sustainable in the long term.

Q. What are the best plant-based fats for a vegan keto diet?
A. Avocados, coconut products, olive oil, and nuts like almonds and macadamias are excellent plant-based fat sources.

Q. Can I get enough protein on a vegan keto diet?
A. Yes, by incorporating protein-rich foods like tofu, tempeh, and hemp seeds, you can meet your protein needs.

Q. Are there any common side effects of a vegan keto diet?
A. Common side effects include the "keto flu," digestive issues, and potential nutrient deficiencies, particularly in fiber, magnesium, and potassium.

Q. How can I ensure I stay in ketosis on a vegan diet?
A. Monitoring your carbohydrate intake closely and prioritizing healthy fats while minimizing carbs is essential to maintaining ketosis.