How Can I Go Vegan Without Oil
We are taught to believe that oil is essential for cooking but you can easily cook stews, bake, or steam without it.
In a similar way when When roasting theres no need to coat your vegetables or other foods with oil before putting them in the oven.
When sautéing and stir-frying you can use small amounts of water or broth and adding just a small amount at a time. In a similar way
Finally, for baking without oils, vegans use purees, veggies, dairy-free yogurt, nut butters, applesauce, or pumpkin to provide the moisture and texture that oil or butter normally gives.
Vegan Keto Dessert Recipes
While sugar should be avoided on the keto diet, you might want to splurge once in a while and these are healthy keto dessert recipes!
26 – Mexican Spiced Keto Chocolate,recipe here.
27 – Chocolate Almond Avocado Pudding,recipe here.
I hope you find this list of plant based keto recipes for breakfast, lunch, and dinner to be helpful! If you find yourself needing more recipes to try, check out this vegan keto cookbook, it has awesome reviews and is highly rated!
The Secret To Low Carb High Protein Vegan Recipes
When compiling these recipes we have made sure to pick recipes with a very specific nutritional profile.
Each recipe has at least 15g of protein and less than 20g of carbohydrates.
We have also made sure that the fat content is low . None of these recipes have any more than 25g of fat, of which no more than 10g are saturated fats!
Recommended Reading: Low Sodium Diabetic Diet Recipes
Vegan Egg Roll In A Bowl
Egg rolls, my favorite thing to order with takeout! I love that crispy outside and veggie-filled inside.
This recipe makes a healthier version that captures all those flavors and textures. Crumbled tofu, cabbage, and carrot make the filling seasoned with sesame and tamari.
This is a great dish to meal prep, as it reheats well and is perfectly balanced as a meal all on its own.
To make it even easier, use a bag of coleslaw mix instead of chopping all that cabbage and carrot.
This is a recipe youll want to make again and again because of its ease and flavor!
Top Five Tips For A Low
|Over 62||130 grams||140 grams|
Its also important to spread your protein throughout the day instead of eating most of it in one sitting. Thats because your body uses protein best when you eat a minimum of 20 grams at a time, though you probably dont need more than 35 grams.12
Is there a maximum amount of protein your body can absorb at one time? Although that amount isnt agreed upon by all nutrition experts, in order to meet your protein needs with plants, aim for about 25-35 grams at each meal.13
Our list of low-carb vegan protein foods shows you how to get the right amounts of the right kinds of plant protein.
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Why Youll Love This Recipe
- Dietary Features: Vegan, grain-free can be gluten-free, can be oil-free, can be nut-free.
- Nutrition Features: For a plant-based meal, its lower in carbs while being rich in protein and healthy fats.
- Packed with flavour and texture.
- The delicious sweet and tangy almond satay sauce.
- You can use the cabbage rice idea for other recipes.
- They make a great option for vegan meal prep.
Can Vegans Do Keto
You might be asking if a vegan keto diet is possible. Yes, you can try a ket vegan diet. However, finding nutritious meals that fit both eating styles may need more study and forethought.
You must exclude all animal products from your diet if you wish to follow a vegan diet. This implies that a vegan keto diet excludes numerous keto staples, including meat, eggs, poultry, dairy, and seafood.
To follow a vegan keto diet, youll need to significantly cut your carb consumption and replace it with good fats and vegan protein sources.
Recommended Reading: Lean Recipes For Weight Loss
Healthy Vegan Pizza Rolls
The only thing thats better than pizza is pizza rolls. Fun, tasty and easy to make, they are a must at any party and will convince even the pickiest of eaters to consume more veggies.
These are about the healthiest pizza rolls you can make! Featuring whole grain flour and a whole bunch of veggies in the flavorful sauce, they are high in essential nutrients, fiber and super tasty.
Daily Vegan Keto Diet Meal Plan
In case you are feeling overwhelmed after looking at all these delicious plant based keto recipes and you dont know where to start or what to make, I thought it would be helpful to share my ideal daily vegan keto diet meal plan with you. If I were following this diet then this is exactly what I would make for a few days worth of meals. The portions are enough for a few days so you only have to cook once!
If you dont see any recipes on this list that strike your fancy, check this list of low-carb vegan recipes for more inspiration!
Read Also: Keto Grocery List And Recipes
No Bake Sugar Cookie Bars
Sugar cookies that are vegan and low carb? Sign me up! The base of these tasty cookies is a combination of almond and coconut flour.
The frosting has added nutrients in a vanilla protein powder, and you can use whatever sugar substitute you please.
Make these to keep in your refrigerator for a healthier sweet treat to have any time you have a sweet tooth.
If you dont have cashew butter, substitute for any nut or seed butter, you prefer. These are sure to be the perfect swap for your normal glutinous desserts!
Low Fat Low Carb Vegetarian Dinner Recipes:
1. Make up a batch of this Fiesta Vegetarian Spaghetti for your hungry brood!
2. This big-batch Vegetarian Chili is great for large families!
3. If you like spicy, try these Stuffed Poblano Peppers!
4. Have a garden overflowing with fresh vegetables? Use them in this Summer Vegetable Stew!
5. Order in and make your own takeout with this Pineapple Vegetarian Pizza!
6. Try this Vegetarian Enchilada Casserole for a spin on classic enchiladas!
7. On a budget? This Vegetarian Cabbage Soup is both healthy and frugal!
8. This light, low carb Portabella Mushroom Bruschetta Pizza would be ideal for the summer!
9. Have you tried veggie noodles? These Golden Beet Noodles served with pine nuts and goat cheese look incredible!
10. Let the kids gobble up their veggies with these cute individual Zucchini Lasagnas!
13. Get a dose of healthy carbs in this Vegetarian Slow Cooker Quinoa Chili!
14. This Creamy Cauliflower Soup is soo creamy and perfect to serve your family on a cold, wintry day!
15. This light Zero Point Soup is low-carb, and absolutely delicious!
16. Load your diet with veggies with this Instant Pot Minestrone Soup recipe!
17. Love baked potatoes? Cut the carbs and have these Stuffed Portobello Mushrooms!
18. Serve up a taste of India in your kitchen with this Vegetarian Thai Red Curry!
19. Add a loaf of crusty French bread with this Crock Pot Vegetarian Soup!
21. Enjoy a bowl of this Seven-Vegetable Minestrone Soup with the family!
Read Also: Panera Chicken Noodle Soup Recipe
Buffalo Cauliflower Chopped Salad
Why We Love It: This deliciously simple chopped salad will take you to flavortown with its spicy kick thanks to the heat of the Buffalo-flavored cauliflower. It really does make an otherwise boring cauliflower really stand out. Even if you dont have the same ingredients listed in this recipe, you can use whatever you have in the fridge and chop it all up on the plate, then enjoy!
Hero Ingredient: Avocado is the perfect cooling, creamy counterpart to that spicy cauliflower.
Vegan Keto Dinner Recipes
All of these vegan keto dinner recipes are low-carb but filling, delicious, and perfect for a healthy supper! Make sure you check out the keto side dishes to pair with these main courses.
12 – Spicy Thai Curry Cauliflower Soup,recipe here.
13 – Roasted Cauliflower Tofu Tacos ,recipe here.
**This is a high protein vegan keto recipe!
14 – Instant Pot Whole Roasted Indian Masala Cauliflower,recipe here.
15 – Low-Carb Cauliflower Fried Rice,recipe here.
16 – Zucchini Noodles with Tomatoes and Hemp Pesto,recipe here.
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Lasagna Stuffed Portobello Mushrooms
I love lasagna, as Im sure many of you do too. But lasagna doesnt love us back.
Thats because it has a ton of carbs. And extra carbs mean wearing baggy clothes.
These stuffed portobello mushrooms give you all the taste of lasagnabut with way fewer carbs and calories to boot.
Youve got your cheesy mozzarella and ricotta cheese, marinara sauce, and even fresh spinach. And the basil adds extra layers of flavor.
Best of all, you can prep them ahead of them, then freeze them. So, whenever youre craving lasagna, just pop them in the oven, and youre good to go.
Savory Cottage Cheese Breakfast Bowls
Why We Love It: This protein-packed breakfast will keep you full for hours. Cottage cheese is an excellent source of protein, calcium, and vitamin B12 with just 6 grams of carbohydrates per 1/2 cup. You can play around with your toppings here but this recipe calls for other low-carb ingredients, avocado, chopped cilantro, egg, and kimchi.
Hero Ingredient: CS food editor and the genius behind this recipe, Suruchi, stresses that you need to use the full-fat version of cottage cheese here. She loves brands like Nancys and Good Culture that are mild in flavor but whose creamy texture makes the eating experience feel so much more luxurious and rich.
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Garlicky Oven Roasted Mushrooms
Mushrooms are one of the best options for vegans because they have umami, almost meaty flavor themselves.
When you roast them, they get a caramelized outside that mimics a sear, while the inside stays nice and juicy.
If you want to add even more flavorful ingredients to this recipe, I recommend throwing in some fresh herbs like thyme or rosemary. These are an easy option for a side dish or the main ingredient on a vegan plate.
+ Low Fat Vegan Recipes
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Are you looking for some low-fat vegan recipes that are both healthy and delicious? Following a low-fat plant-based diet can help you lose weight and achieve your fitness goals while staying full and energized.
It is no secret that oil possesses no health or nutritional benefits so we are used to cooking with it and the idea of not doing it seems challenging. Fortunately, these recipes are proof that it is possible to deliver flavor, texture, and deliciousness minus the added fat.
With this in mind, Ive compiled the following list of vegan recipes that are low in fat, healthy, delicious, and in most cases, oil-free. They are super filling, packed with nutrients and will support you in achieving your weight loss and fitness goals. Enjoy!
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What Is A Keto Diet
A keto diet consists of high-fat foods + low-carb foods + modest amounts of protein. When a person follows a keto diet, their goal is to reach ketosis so their body will burn fat instead of glucose. To do this, people will consume foods that are high in fat which is why they turn to high-fat animal products like butter, meat, and dairy.
Raw Vegan Collard Wraps
Collard wraps are the perfect way to replace a tortilla wrap in your menu. It adds a dose of nutrient-rich fiber and is much lower in carbs.
You can stuff it with whatever ingredients you would normally put in a wrap. This recipe uses bell pepper, avocado, alfalfa sprouts, and pecans with a fresh ginger and soy dressing.
These are great to make ahead for the week because the collard greens hold their shape well and dont get soggy like tortillas might.
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Low Fat Vegan Recipes Less Than 8g Fat Per Serving
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If you are looking at cutting down your fat intake, while following a vegan diet, then these 30 low fat vegan recipes are just the ticket!
All of these recipes have less than 8g overall fat per serving, of which less than 3g are saturated. Many of them have only 1g overall!
Vegetable Lettuce Cups From Wholesome Patisserie
Why We Love It: If youre looking for a delicious, hearty yet filling meal, look no further than these vegetable lettuce cups. They make the perfect little side dish but personally, I like to turn them into the main meal, too. You can customize how big or small you want them by choosing the size of your lettuce leaf. We love iceberg for their round shape, but have also used romaine lettuce when were in a pinch. And bonus, the veggie filling for this recipe is made in one pot and takes less than 30 minutes!
Hero Ingredient: Buttery cashews bring a delicious flavor and crunch to this filling that makes it the perfect lettuce-filler.
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What Can You Eat On A Low
While the idea of making a vegan diet low fat might seem daunting but in reality, you will be mostly cutting out oil along with high processed and junk foods that are often packed with it.
Besides that, you can enjoy a wide range of whole plant foods, such as legumes, whole grains, fruits, vegetables, and grains along with nuts, seeds and seeds in moderation.
People who eat a low-fat vegan diet will eat any plant-based meal but cooked without oil which as you can see from the recipes above is perfectly possible and equally delicious.
You can also use an air-fryer to make any traditionally fried meal without any of the oil and fats.
Nuts Nut Butters And Seeds:
- Hemp seeds, hulled: 25 grams of protein and 4 grams of net carbs per 1/2 cup
- Sacha inchi seeds: 18 grams of protein and 1 gram of net carbs per 1/2 cup
- Peanuts: 18 grams of protein and 9 grams of net carbs per 1/2 cup 19
- Peanut butter : 16 grams of protein and 8 grams of net carbs per 1/4 cup
- Almond butter: 15 grams of protein and 7 grams of net carbs per 1/4 cup
- Almonds: 14 grams of protein and 6 grams of net carbs per 1/2 cup
- Sunflower seed butter : 14 grams of protein and 4 grams of net carbs per 1/4 cup
- Tahini: 10 grams of protein and 8 grams of net carbs per 1/4 cup
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Simple Low Carb High Protein Vegan Recipes Weight Loss Shouldnt Cost The World
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Low carb, high protein vegan recipes are hard to come by, but are super useful in diets aimed at weight loss.
The reason it can be hard to find low carb high protein vegan foods is because many key vegan protein sources are also quite carb heavy.
Take beans for example. For every 15g of protein in pinto beans, there are 45g of carbohydrates. Compared to eggs, this is a lot of carbs! For every 15g of protein in eggs, there are only 1.4g of carbs.
But never fear! It is possible! We have managed to find 7 low carb vegan recipes that are also high in protein.
Min Lemon Parsley Pasta Recipe
Pasta is one of the fastest dishes of all time. They are often met with cheeses or tomato sauces. So, is it possible to eat really delicious pasta for those who follow a low carb diet?
We are proud to make that clear today. This recipe turns out to be one of the best and easiest types of pasta, even without cheese.
All you need is a few simple ingredients. A blender and a saucepan will do the next chores without causing a mass of dishes to be washed.
Give this recipe a chance, which is compatible with both the Mediterranean and low carb diets.
Recommended Reading: Easy Red Beans And Rice Recipe
S To Follow For A Vegan Diet
How do low-carb vegans eat? If youre interested in following a keto + vegan diet, here are some basic suggestions to follow.
See how easy it is to make our favorite vegan keto recipe!
Mushroom And Spinach Cauliflower Rice
This will quickly become your go-to side dish for all family occasions. Stylish Cravings made it to go with her Thanksgiving meal, but its too good to be confined to the holiday season. Low carb, with the lightness of cauliflower rice and the heft of mushrooms, youll be eating this all year round.
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Roasted Sweet Potato Arugula Salad
Heavenly roasted sweet potato cubes, satiating lima beans and crunchy fresh veggies on a bed of greens thats how you make a kickass high carb low-fat vegan salad bowl!
While this recipe features lots of vegetables, we included enough satiating high carb whole starch foods in the form of beans and sweet potatoes, rounding up the flavor with some sweet mustard dressing made with dates.