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12 Vegan Keto Diet Super Foods to Add to Your Shopping List

If you're wondering what to eat on a meatless keto diet, here is your first glimpse at a dozen power-packed, nutrient-dense vegan keto superfoods

While having animal products in your keto diet plan can make things a bit easier, meat is not a necessity. In fact, those who follow meatless diets can be quite successful adopting a ketogenic diet. Whether you choose a vegetarian keto diet or a vegan keto diet plan, you can reap the same benefits as someone on a traditional, meat-based ketogenic diet.

The twelve vegan keto diet foods we chose are nutrient-dense, low-carb options that offer a catalog of health benefits. These core vegan keto diet food staples will help you make a successful transition into a meatless keto lifestyle.


 

Olive oil keto diet plan

Extra Virgin Olive Oil

Extra virgin olive oil is completely unrefined and will therefore have a distinct, rich flavor. It is best used for salads, as it burns quickly and has a low smoking point.

Extra Virgin Olive Oil

Serving Size: 1tbsp
Calories 119
Fat 13.5g
Net Carbs 0g
Dietary Fiber 0g
Protein 0g
Nutritive and health benefits
Antioxidants, monounsaturated fats, vitamin E, vitamin K, anti-inflammatory, builds lipoproteins, helps metabolize carbs, anti-atherogenic, mood stabilizing effects

 


avocado oil - vegan keto diet

Avocado Oil

Avocado oil is made from the pulp of the avocado fruit, meaning it’s one of the few non-seed edible oils, and can be used for cooking.

Avocado Oil

Serving Size: 1tbsp
Calories 124
Fat 14g
Net Carbs 0g
Dietary Fiber 0g
Protein 0g
Nutritive and health benefits
Vitamin E, oleic acid, anti-inflammatory, fights metabolic syndrome, fights arthritis, lowers blood pressure, lowers cholesterol, helps with nutrient absorption

 


 

Tofu vegan keto diet

Tofu Nigari

Tofu (soybean curd) is an excellent source of protein and calcium.  Tofu is a high-protein, low-fat food.

Serving Size: ½ cup (126 g)
Calories 88.2
Fat 5.3g
Net Carbs 1g
Dietary Fiber 1.1g
Protein 10.3g
Nutritive and health benefits
Calcium, iron, vitamin A, vitamin B-6, magnesium, manganese, selenium, phosphorus, zinc, copper, vitamin B-1, essential amino acids, phytoestrogens

 


almonds vegan keto diet foods

Almonds

Almonds lower the LDL-cholesterol, and you can make your own almond milk – all you need is almonds, water, and a food processor.

Serving Size: 1 oz (23 whole almonds)
Calories 162
Fat 14g
Net Carbs 2.7g
Dietary Fiber 3.4g
Protein 6g
Nutritive and health benefits
Calcium, iron, vitamin b-6, magnesium, lowers cholesterol, boosts vitamin E levels in plasma, heart healthy, antioxidants, improves blood flow, lowers blood pressure,

 


walnuts vegan keto diet super food

Walnuts

Walnuts are an excellent source of Omega-3 fats, antioxidants, and copper. Walnut skin contains up to 90% of the antioxidant content, so eat them with the skin on.

Serving Size: 1oz (28 g)
Calories 185
Fat 18.4g
Net Carbs 2g
Dietary Fiber 1.9g
Protein 4.3g
Nutritive and health benefits
Calcium, vitamin C, iron, vitamin B-6, magnesium, omega-3 fatty acids, anti-inflammatory, vitamin E (gamma-tocopherol), phytonutrient, protects against metabolic syndrome and cardiovascular problems,

 


chia seeds vegan keto diet

Chia Seeds

Chia seeds expand in volume when in contact with liquids, and can be added to many keto desserts. They are amazingly high in fiber, calcium and antioxidants.

Serving Size: 1tbsp (approx. 10g)
Calories 49
Fat 3.1g
Net Carbs 0.6g
Dietary Fiber 3.8g
Protein 1.6g
Nutritive and health benefits
Calcium, iron, magnesium, omega-3 fatty acids, omega-6 fatty acids, copper, phosphorus, potassium, linoleic, vitamin A, vitamin E, vitamin D, iodine, niacin, thiamine, antioxidants, digestive health, heart healthy, anti-inflammatoory, fights metabolic disorders

 


soy bean curd vegan keto diet

Tempeh

Tempeh is a soybean product made by culturing and fermenting soybeans until it forms into a cake. It’s similar to tofu, but tempeh has a distinct flavor. Tempeh contains a high amount of probiotics, which are very beneficial for gut health. Be warned: net carbs can vary between brands, so always check the label.

Serving Size: 1oz (28g)
Calories 55
Fat 3.06g
Net Carbs 2.66g
Dietary Fiber 0g
Protein 5.26g
Nutritive and health benefits
Calcium, vitamin B-12, vitamin B-6, iron, magnesium, copper, phosphorus, helps protect against Type 2 diabetes


 

avocado vegan keto diet

Avocado

 

Half an avocado has 485 mg of potassium, and on both the traditional and the vegan keto diet plan, you need to pay special attention to maintaining your electrolyte balance.

Serving Size: ½ avocado (approx. 100g)
Calories 160
Fat 15g
Net Carbs 1.8g
Dietary Fiber 6.7g
Protein 2g
Nutritive and health benefits
Calcium, vitamin A, vitamin C, iron, vitamin B-6, magnesium, potassium, niacin, thiamine, phosphorus, magnesium, zinc, copper, manganese, pantothenic acid, folate, riboflavin, lutiein and zeaxanthin (for eye health), antioxidants, monounsaturated fatty acids, helps maintain healthy cholesterol levels

 


Green olive

Olives

Olives are an excellent source of fiber, which is essential on a keto diet (although often overlooked), and, according to research, possess anti-inflammatory properties.

Serving Size: 1oz (28g) pickled green olives
Calories 41
Fat 4.34g
Net Carbs 0.19g
Dietary Fiber 0.9g
Protein 0g
Nutritive and health benefits
Calcium, iron, Vitamin E; selenium; zinc; antioxidants; anti-inflammatory; support for nervous, immune, respiratory and digestive systems

 


spinach vegan keto diet super food

Spinach

Spinach is very low in carbs, therefore, you can integrate it into many keto dishes and even have it a few times a day.

Serving Size: 1 cup, raw (30g)
Calories 7
Fat 0.12g
Net Carbs 0.39g
Dietary Fiber 0.7g
Protein 0.86g
Nutritive and health benefits
Calcium, vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B-12, vitamin B-6, vitamin E, calcium, vitamin C, potassium, vitamin B-1, phosphorus, zinc, carotenoids, choline, omega-3 fatty acids, vitamin-B3, selenium, pantothenic acid, folate, arginine, anti-inflammatory

 

mushrooms vegan keto diet

Mushrooms

If you want to fully benefit from the health-boosting properties of mushrooms – which are high in copper, selenium, and even some vitamin B12, it’s important to not overcook them.

Serving Size: 100g, cooked
Calories 48
Fat 2.74g
Net Carbs 3.06g
Dietary Fiber 2.1g
Protein 2.1g
Nutritive and health benefits
Vitamin D, folate, selenium, hair and skin health, energy, antioxidants, anti-inflammatory, liver detoxifier,  DNA synthesis and repair, immunity support

 

tomatoes - vegan keto

Tomatoes

Tomatoes are best eaten with their peels, as they contain a high amount of carotenoids, which decrease the risk of cancer.

Serving Size: 1 medium (approx. 123g)
Calories 22
Fat 0.25g
Net Carbs 3.32g
Dietary Fiber 1.5g
Protein 1.08g
Nutritive and health benefits
Vitamin A, calcium, vitamin C, iron, biotin, vitamin K, potassium, vitamin B-3, vitamin E, vitamin B-1, vitamin B-6, magnesium, zinc, pantothenic acid,  antioxidant, lycopene (for bone health), lowers cholesterol,  supports heart health, anti-cancer benefits

 

The Importance Balancing Protein and Fat in a Vegan Keto Diet Plan

One of the surprising challenges many new keto dieters face is balancing protein and fat intake. From the outside looking in, it would seem the vegan keto diet plan is a bit of a fat and protein free-for-all.

In fact, what new adopters often discover is that they focus on restricting carbs, but consistently miss hitting their protein goals for the day. You may find you’re not eating enough healthy fats, or not getting enough sodium to maintain the proper mineral balance which can lead to fatigue, headaches, and brain fog.

During your first few weeks on a vegan keto diet plan, it’s important to track what you eat, which you can easily do with a calorie tracker like MyFitnessPal. MyFitnessPal also tracks macronutrient intake. That way, you can check in with your app throughout the day to make sure you’re eating enough of the right things to get the best weight loss results without slipping into brain fog. Try not to overload your body with too much protein (which your body can actually convert to glucose and burn as fuel, effectively kicking you out of ketosis).

It’s a fine line during your first few weeks on a vegan keto diet plan, but as you successfully form new eating habits and hone your “low-carb instincts”, your way will get easier.

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