Keto Diet Food List for Vegans: What to Eat & What to Limit on Plant-Based Keto


Discover the ultimate vegan keto food list! Learn which plant-based foods fit into a low-carb keto lifestyle, what to avoid, and get a sample vegan keto meal plan for success.

Introduction

The keto diet is known for being low-carb, high-fat, and moderate in protein. While many people think of bacon, cheese, and butter when they hear “keto,” the truth is you can follow this lifestyle as a vegan. It does take a little extra planning, but with the right food choices, you’ll get all the benefits of keto—steady energy, fat-burning mode, and fewer sugar cravings—without compromising your plant-based values.

This guide gives you a complete vegan keto food list, what to limit, and even a sample one-day meal plan to get you started.

Understanding Vegan Keto Basics

The standard keto diet focuses on keeping carbs very low (usually under 20–50 grams per day), increasing fat intake, and consuming moderate protein. On a vegan keto diet, you’ll do the same, but without animal products.

Instead, you’ll rely on plant-based fats, low-carb vegetables, and vegan protein sources. The goal is to fuel your body with fats so it enters ketosis, a state where fat becomes the primary source of energy instead of carbs.

Vegan Keto Foods to Eat

Healthy Fats for Energy

Fats are the backbone of keto, and luckily, the plant world offers plenty of options:

  • Avocados – creamy, nutrient-dense, and perfect in salads or smoothies.

  • Coconut products – coconut oil, coconut cream, and unsweetened flakes add richness and flavor.

  • Olive oil & avocado oil – excellent for cooking or dressings.

  • Nuts & seeds – macadamias, chia, flax, hemp, and pumpkin seeds provide healthy fats plus fiber.

Low-Carb Vegetables

Veggies are essential for micronutrients and fiber, but carb content matters. Stick to low-carb options such as:

  • Leafy greens – spinach, kale, arugula, romaine.

  • Cruciferous veggies – cauliflower, broccoli, Brussels sprouts.

  • Others – zucchini, cucumbers, bell peppers, asparagus.

Plant-Based Proteins

Protein can be tricky on vegan keto, but here are some strong options:

  • Tofu & tempeh – versatile, filling, and low-carb.

  • Seitan – higher in protein, though not gluten-free.

  • Vegan protein powders – blends made from pea, hemp, or rice protein can help fill gaps.

  • Edamame – enjoy in moderation, as carbs add up quickly.

Other Keto-Friendly Vegan Foods

  • Unsweetened non-dairy milks – almond, coconut, hemp.

  • Berries – raspberries, blackberries, and strawberries are the lowest-carb fruits.

  • Nut-based vegan cheeses – choose low-carb versions when available.

Foods to Limit or Avoid on Vegan Keto

High-Carb Fruits

While fruit is typically healthy, many varieties are too high in sugar for keto. Skip:

  • Bananas, mangoes, apples, grapes, oranges.

Starches & Grains

Even whole grains and legumes can kick you out of ketosis. Avoid:

  • Rice, oats, quinoa, wheat products, corn, beans, and lentils.

Processed Vegan Foods

Not all vegan foods are keto-friendly. Watch out for:

  • Packaged vegan “meats” (many are high in carbs or fillers).

  • Sweetened plant milks.

  • Vegan snack bars, granola, and cereals.

Sample 1-Day Vegan Keto Meal Plan

Here’s a balanced day to give you an idea of how simple (and tasty) vegan keto can be:

Breakfast

Tofu scramble with spinach, mushrooms, avocado, and nutritional yeast.

Lunch

Zucchini noodles with pesto made from fresh basil, olive oil, garlic, and walnuts.

Snack

Chia pudding with unsweetened almond milk and a few raspberries on top.

Dinner

Cauliflower rice stir-fry with tempeh, broccoli, sesame oil, and tamari.

Dessert (Optional)

Coconut cream mousse with cacao nibs for a chocolatey crunch.

Tips for Success on a Vegan Keto Diet

  • Plan ahead – vegan keto is doable, but requires meal prep.

  • Watch carbs closely – even extra veggies can add up quickly.

  • Supplement wisely – consider B12, Omega-3s (from algae oil), iron, and zinc.

  • Experiment with flavor – herbs, spices, and sauces keep meals exciting.

  • Stay hydrated & balance electrolytes – keto shifts fluid balance, so add salt, magnesium, and potassium.

Conclusion

A vegan keto diet may sound restrictive at first, but with the right foods, it’s both satisfying and sustainable. Focus on healthy fats, low-carb veggies, and plant-based proteins, while limiting high-carb fruits, grains, and processed vegan foods.

With creativity in the kitchen and smart planning, you can enjoy the best of both worlds: the energy and clarity of keto, and the compassion and wellness of a vegan lifestyle.