Some of us have major difficulties processing carbs. Whether it's an uncomfortable gluten intolerance or full blown Celiac disease, it's reported that 18 million Americans have gluten sensitivity.
As you can imagine, millions of people are hungry for a low carb meal plan that will help them stay healthy without irritating their guts.
While we're not AT ALL about a low carb fad that restricts your eating habits, we ARE all about supporting everyone on their own personal journeys toward a happy and healthy life.
For many, this includes a low carb lifestyle.
And for vegans and those who follow a vegetarian diet, it is super easy to go keto. This involves an increase in healthy fats and lots more fruits and vegetables, which is ideal for optimal health anyway.
A Word About Keto "Diets"
One interesting tidbit about it is that the keto diet was first developed as a way to control epilepsy in children before it became a diet fad this past decade.
The main thrust of a keto diet is to limit the number of carbs and increase the amount of fat a person eats in a day. The body goes into a ketosis state, where it will start burning fat since it does not have any carbs to burn.
A person is only allowed to eat 20 to 50 g net carbs a day, and part of the diet is keeping tabs on the grams of carbs eaten per day. When it comes to fat, it does not mean that any type of fat is OK, it is still better to eat foods with healthy fat like avocadoes, olive oil, or salmon.
As substitutes to carb-y foods, those that have a vegan keto meal plan turn to shirataki noodles instead of pasta, shredded cauliflower instead of rice, and mashed cauliflower instead of mashed potatoes.
This walks a fine line between "healthy eating" and "disordered eating". And whenever you deprive your body of macronutrients, such as carbs, it's going to put stress on the body. This stress can be minimal for some and detrimental to others.
For those with an aversion to carbs, thanks to gluten intolerance or Celiac Disease, a carb-free diet full of delicious recipes is exactly what the doctor ordered (literally).
If you are still not sold on the concept, try to include any of these vegan keto recipes in your current meal plan. Even if you do not end up believing in the diet, there are still so many yummy recipes to enjoy and eat!
We asked food bloggers for their keto vegan recipes and here are their suggestions for breakfast, mains, side dishes, desserts, and snacks.
Vegan Keto Breakfast Recipes
1. Smashed Avocado
This smashed avocado recipe is fresh, creamy and super easy to make. It comes together in five minutes and it is perfect for a quick breakfast or snack.
Vegan, keto, gluten free, low carb
- 2 Avocado
- 1/2 Red Onion
- 1 Tomato
- 1/2 Lime
- 1 tsp Olive Oil
- 1 pinch Sea Salt
Get the instructions here: Smashed Avocado
2. Chaffle Waffle
Any vegan keto dieter can ditch the carbs with these waffles! These Keto waffles are made without eggs, dairy and are easy to whip up in the morning.
- 1 tablespoon flaxseed meal
- 2 ½ tablespoons water
- ¼ cup low carb vegan cheese
- 2 tablespoons coconut flour
- 1 tablespoon low carb vegan cream cheese, softened
- pinch of salt
Get the instructions here: Chaffle Waffle
3. Cherry Chia Pudding With Macerated Cherries
You will love this healthy breakfast! This 4 ingredient chia pudding is made with macerated cherries and almond milk. It is perfect for breakfast meal planning.
vegan, keto, gluten-free,
- 1 cup almond milk any preferred milk can be used.
- 3 tbsp chia seed approx 35 grams chia seeds
- 1 cup cherry 20 cherries, approx 150gram
- 2 tsp monk fruit
Get the instructions here: Cherry Chia Pudding With Macerated Cherries
4. Keto Berry Smoothie
This keto berry smoothie manages to be both vegan and low in carbs. Learn the secret to making creamy smoothies, minus the dairy!
Vegan, keto, gluten-free
- ¾ cup frozen avocado, chopped
- 13½ ounces light coconut milk (400 mL; from a can)
- 1 cup chopped frozen strawberries
- ¼ cup frozen blueberries
- ¼ cup frozen raspberries
- 2 pinches stevia extract
Get the instructions here: Keto Berry Smoothie