The best Easy low carb vegan foods list 2023

low carb vegan foods list

Following my recent post Simple and easy low carb vegan protein sources 2023, I would like to dive deep into a low carb vegan foods list. I learnt a lot from researching the above post, and as we are struggling with an obesity crisis, I believe it’s important to spread the weight loss information to as many people as possible.

In this post, we will discuss the following:

What can you eat low-carb vegan?
Can you be low-carb and vegan?
What vegan food has protein but no carbs?
How many carbs a day vegan?
vegetarian keto diet
a lowcarb vegan diet
high carb vegan foods
vegan ketogenic diet
What’s better, a vegetarian or vegan?
high protein low carb vegan breakfast
high protein low-carb vegetarian diet plan pdf
lowcarb as a vegetarian

I would like to dissect this topic from every angle because I believe the stigma of a vegan keto diet is almost impossible. After all, you are cutting out so many different types of food, which can be intimidating for many people. In this post, my goal is to plan out a healthy keto diet plan and educate myself and you on what foods you can consume on a low-carb vegan diet.

Low carb vegan foods list

Below is a list of most of the low carb vegan foods:

Avocado
kale
Cauliflower
peanut butter
chia seeds
sunflower seeds
walnuts
olive oil
olives
cucumber
black beans
Tofu
Aubergine
Courgette
Tomatoes
Broccoli
Bell peppers
green beans
Mushrooms
Asparagus
Soy milk
herbs and spices

As you can see from this low carb vegan foods list, there are plenty of options to maintain a healthy low carb vegan diet.

low carb vegan cookbook

low carb vegan cookbook

If you are wondering what are the best keto diet cookbooks out there, don’t worry; I have listed them below for you.

Feel free to take a look at the above cookbooks and choose one that feels like it would be suitable for your health and weight loss goals.

What can you eat low-carb vegan?

Vegan Keto – Vegan Keto For Beginners

Using the foods from the low carb vegan foods list listed above, what recipes can we make from these foods to maintain our keto diet?

As you know from the video, keto vegans can eat nuts. Nuts have lots of protein, and they are full of healthy fats. You can make delicious cashew cheese and add walnuts to your pesto recipes. Peanuts are also great for recipes; you can make delicious peanut sauces which I have mentioned in my previous post. Just like the chia seed pudding will be a great high protein, low carb breakfast.

Also mentioned in the video are olives and avocados; you can make a delicious pesto to flavour your salad using olives, garlic, basil and olive oil, which I have also mentioned in my previous post. You can use most plant-based oils, which provide your body with healthy fats. The video above lists healthy oils; I use coconut and olive oil which are low in carbs.

You can have tofu which will fill you up; it is also high in protein. You can marinate firm tofu in a peanut butter sauce or a pesto made from avocado or spinach, or green olives and mix it in a salad with some beetroot which is also low in carbs.

You could make a homemade curry as coconut milk is also low in carbs; you can use garlic, tofu, turmeric, and many other spices to make a homemade curry.

low carb vegan snacks

For a savoury snack, you can have courgette crisps. Courgettes are very low in carbs, and so is apple cider vinegar. Simply bake the crisp-shaped sliced courgette on baking paper in a baking tray. Lightly spread some coconut or olive oil on the courgette. Bake the courgette until crispy, which may take about twenty minutes. You can add apple cider vinegar to the crisps as apple cider vinegar is also low carb and is great for weight loss.

You can make your own low-carb, high protein, protein bars at home using three low-carb ingredients. Use coconut flour, soy milk, and vegan protein powder; I would add peanut butter or hazelnut butter if you want extra protein. You can make these protein bars by lining a baking tray with paper. Mix one cup of flour with two cups of protein powder and half a cup of soy milk, and if you are adding it, Add half a cup of nut butter. Mix these ingredients until a thick batter is formed. Spread the mixture evenly on the baking paper and place the baking tray in the fridge for 30 mins. You can cut the mixture into bar shapes after being in the fridge.

low carb vegan Monday to Friday meal plan

It’s good to do a vegan meal plan as it helps you to stick to your diet, and it also helps you create a healthy shopping list that you can stick to.

Monday

Breakfast – Protein smoothie – peanut butter, unsweetened and low-carb vegan protein powder, chia seeds and soy milk.
Lunch – green olive pesto salad -Pesto: Green olives, olive oil, garlic powder, basil -salad: spinach, walnuts, sunflower seeds, beetroot and tomatoes
Dinner – Tofu curry – Firm tofu, garlic, coconut milk, turmeric, curry powder, cumin, coriander, kale, onion, garam masala, ginger, and cayenne pepper.

Tuesday

Breakfast – scrambled tofu – firm tofu, turmeric, garlic, vegetable stock, cumin, red peppers, mushrooms, curry powder, onion, soy or coconut milk.
Lunch – peanut butter salad – sauce: peanut butter, soy sauce and water. Salad: spinach, tomatoes, cucumber, walnuts and sunflower seeds
Dinner – Vegan Arugula Avocado Tomato Salad – avocado, apple cider vinegar, baby arugula, basil, tomatoes, red onion, olive oil, garlic, lemon juice and black pepper.

Wednesday

Breakfast – Chia pudding – chia seeds, soy milk and peanut butter (or hazelnut butter)
Lunch – Mushroom hummus salad – Mushrooms, Thyme, soy milk, garlic, spinach. (you can cook the spinach with some bell pepper if you don’t want it to be a salad).
Dinner – Courgette soup – courgettes, vegetable broth, low carb vegan cheese, soy milk

Thursday

Breakfast – Watermelon protein smoothie. Watermelon, unflavoured protein powder
Lunch – low carb vegan cheese and dill salad – Dill, low carb vegan cheese, dill, spinach, kale, cucumber, spring onion and courgette.
Dinner – Cauliflower and tofu curry – cauliflower, tofu, coconut milk, turmeric, garam masala, coriander, cayenne pepper, onion and garlic

Friday

Breakfast – protein smoothie (same as Monday)
Lunch – red pepper soup – red peppers, vegetable broth, garlic and onion (I like to add lo carb vegan cheese as well to my soups)
Dinner – green keto smoothie – avocado, spinach, soy milk, peanut butter, lankato-powered Munk fruit and ice.

low carb vegan reddit

There is a lot of information on Reddit from people’s first-hand experience of being on the keto-vegan diet. It’s an excellent way to learn from other people’s experiences and get great tips and advice to make the diet more enjoyable and achievable.

Can you be low-carb and vegan?

From my research on this post, I have learnt that you can be low carb and vegan; there are more recipes to discover; I have only scratched the surface. We also know from the low carb vegan food list that plenty of foods can be used in different recipes. I have made a short five-day food plan above to prove it.

What vegan food has protein but no carbs?

We have learnt above that tofu, and peanut butter has high protein and low carbs. When researching keto recipes, those ingredients came up the most.

How many carbs a day vegan?

Vegans seem to have a reputation for only eating salads for their meals, and they don’t get all their nutrients or essential calories. This is not true! It’s easy for a vegan to exceed their carb count even on a keto diet. A vegan on the keto diet should aim to have 35 grams of carbs or less. That is the goal.

High carb vegan foods

You already know what is on the low carb vegan foods list, but what about the high-carb vegan foods list? You need to know what foods can push you over your daily vegan car carb goal.

If you are on a vegan keto diet, you may want to avoid the following:

Grains e.g pasta, rice, bead
fruits like bananas, mangos and apples
Root vegs like sweet potatoes and potatoes
Legumes like lentils, peas and baked beans

High protein low-carb vegetarian diet plan pdf

If you are a vegetarian on a keto diet, then please download my PDF Meal plan to get you started on the right path.

High protein low carb vegan breakfast

There are some great examples of vegan breakfasts for a vegan; you can see some great examples of vegan keto-friendly breakfasts above in my low-carb keto meal plan. My favourite breakfast from the meal plan has to be the chia pudding at the moment, but my opinion changes depending on what I feel like in the morning.

Conclusion

I hope you have learned something new from this post, and if you are on a vegan keto diet, I hope this post has helped you to widen your recipe range. For a future post, I would like to write about a 1500 calorie low carb vegan meal plan

My posts:

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