Ketogenic recipes often involve a lot of meat and cheese, rendering them inaccessible to vegans who would like to adopt the keto lifestyle. Since plant-based foods are mostly composed of carbs, the keto diet requires followers to eat as few carbs as possible. This creates a kitchen conundrum. Is there such a thing as vegan keto snacks?
We’ve crunched the nutritional macros and managed to put together an assortment of delicious vegan keto snacks you can easily make at home.
A ketogenic diet works to rewire the body’s energy preferences. The body is primed to use carbohydrates for energy. It burns through those carbs, and you replace the carbs. The ketogenic diet changes the plan.
By almost eliminating carbs from your diet completely, your body adapts to using fat for energy.
This can involve a lot of complicated math that causes many people trying keto to stumble or give up. If you’re looking at the percentages and your head is spinning, don’t worry.
Most people who do keto don’t want to deal with the numbers either. Instead, dieters try to keep their daily carb intake below 50 grams of total carbs.
Many keto dieters use net carbs, which is carbohydrates minus fiber content. Fiber is a carbohydrate that contributes to a food’s overall carbohydrate content, but it’s different. The body cannot digest fiber, so it doesn’t count as a usable carbohydrate.
Dieters usually see success with 20 grams of net carbs or less per day.
Since fat is the dominant source of calories in your diet, your body learns to use fat as a source of energy as its default mechanism. This puts the body into a state known as ketosis. The body produces metabolic byproducts through ketone and expels them through urine.
The simple explanation? You pee out your burned fat. Keto dieters use special urine test strips to determine their ketone levels and manage their progress.
Many keto dieters meet their fat requirements through animal products, like fatty meats and dairy products. Butter is a common ingredient for increasing a meal’s fat content, and proteins like fatty fish help them meet their daily goals.
The amount of animal fat, saturated fat, and trans fat involved in the typical ketogenic diet has come under scrutiny. Since these aren’t healthy fats, they may raise cholesterol and put undue stress on the internal organs. This is where a vegan approach to keto has the clear advantage.
Many healthy sources of lean protein and fat are inherently vegan. By utilizing vegan protein and fat options, you’re reducing the risks associated with the overconsumption of dairy or meat fats.
The short answer: yes, vegans can totally eat a keto diet! In fact, a vegan keto diet has the potential to be way healthier than an animal-based keto diet.
Keto friendly vegan sources of protein and fat aren’t nearly as hard to find as many people might believe. Whether you’re a full fledged vegan or a flexitarian, there are plenty of core ingredients you can use to build delicious keto snacks.
Using these ingredients for the foundation of your vegan keto meal is easy. You likely already have these ingredients in your fridge or your pantry if you eat a vegan diet.
Making a snack keto is all in the way you prepare it and the ratio of ingredients that you use. By incorporating more fats into dishes or snacks prepared with your favorite low carb sources of vegan protein, you’re making an easy vegan meal.
If you’re a vegan who knows your way around the kitchen, vegan keto snacks aren’t a far leap from your current kitchen habits. You totally got this!
This antipasto salad makes for a quick savory snack you can serve with vegan keto crackers. You can also toss it with keto pasta to turn it into a full fledged meal. The use of keto friendly vegetables gives this dish more color and flavor.
Cut your eggplant into cubes and saute the cubes in a pan. Set them aside and let them cool. If you prefer your tofu cooked, saute your tofu and set it aside. Dice the tomato and bell pepper into cubes.
Place olives, cubed tofu, cooked cubed eggplant, diced tomato, diced red bell pepper, and garlic into a bowl. Drizzle with your desired amount of olive oil, top it with the herbs of your choice, and thoroughly incorporate
This very simple antipasto salad is seriously awesome, and it feels fancy. It’s high in fat, low in carbs, and the tofu ups the protein factor for a more satisfying snack. You can serve this antipasto salad as an appetizer, or put the bowl near a vegan charcuterie board when you have company.
These hemp heart energy balls are vegan. They serve the same purpose as what many keto dieters would call fat bombs, which are usually made of dairy cream cheese.
In addition to fat and protein, this recipe also contains heart-healthy omega fats, fiber, and essential vitamins and minerals. You can justify eating several of these and calling it an act of self-care.
Are you ready for the best news you’ve ever heard? These are no bake! In fact, you don’t have to cook anything.
All you need to do is put the ingredients into a bowl and thoroughly incorporate them. If you stick the bowl in the freezer for an hour or two, the texture will become a little easier to work with. Take them out and roll them into about a dozen energy balls.
Store them in an airtight container in the fridge for up to a week, provided you actually have any leftovers.
These little tacos made of avocados can be a meal in a larger quantity or a party snack when you’re entertaining. You can also serve them as a side dish to a protein based meal. They’re very easy to make, and they’re also a pun. It’s hard to go wrong with a food pun.
They’re a great way to use up small avocados.
If you’re at the grocery store and you notice that the avocados look a little puny, grab them up to make stuffed avocado snacks. You’re preventing food waste and nourishing your body at the same time. It’s a win-win situation.
Slice the avocados in half vertically and remove the pits and skins. Lay them out on a tray. Fill the center of the avocado with a few spoonfuls of salsa, vegan cashew cheese, and sliced black olives. Top them off with cilantro if you’re on team cilantro. If you aren’t, you’re missing out.
If you like your snacks spicy, go for an artful drizzle of your favorite hot sauce.
You probably remember ants on a log from when you were little. When adults tried to feed you healthy snacks, you were probably presented with a bunch of stuff packed into a long log of celery, sometimes with raisins.
These snacks are simple, healthy, and fun. You’ll be able to enjoy a keto snack while basking in the nostalgia.
This snack is great for households with children. If you’re trying to eat keto and you also have children who will want snacks, this one is easy to share with everyone.
You probably already know how to put this one together. Pack the celery with almond butter and sprinkle the stuffed stalks with hemp hearts and dark chocolate chips.
Many people admit they miss noodles when going on keto. Noodles are the ultimate comfort food, and it’s challenging to live with the idea that you’ll be shelving some of your favorite feel-good meals.
This vegan pad thai dip is keto and easy to make, and it’ll certainly scratch the Thai food itch.
All you need to do is mix these ingredients in a bowl to make your vegan pad thai dip. You might want to dial in some of the ingredients, according to your preferences. If you always order your pad thai “thai hot,” then a teaspoon of sriracha isn’t going to cut it.
You can serve this up with keto-friendly almond flour or flaxseed crackers. You can also just eat a big spoonful of it. Go ahead…we’re not looking.
These spicy fried tofu bites are the bomb. They’re great to snack on, incorporate into meals, or serve on a vegan keto snack charcuterie board.
All you need to do is lightly dust the extra firm tofu cubes with arrowroot powder and fry them until they’re your favorite shade of crispy golden brown. Set them aside and whip up a batch of Asian-inspired spicy dipping sauce.
When the tofu is done, pour the sauce over the top or use it as a dip. You’re good to go enjoy your snacks!
There are plenty of vegan-friendly keto snacks and meals. There’s no reason why you can’t combine two lifestyles you feel would be better for your overall wellness, better for the environment, or more compassionate.
As long as you love what you eat and you’re properly nourishing your body, you’re on the right track. Hemp hearts and hemp seed oil are both vegan and keto.
If you’re looking to incorporate a little more hemp into your life, evo hemp is always here.
Sources
What is the Ketogenic Diet | Academic of Nutrition and Dietetics
The truth behind the most popular diet trends of the moment | Mayo Clinic
Carbohydrates: How carbs fit into a healthy diet | Mayo Clinic
