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Vegan Keto Shopping List

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FACT CHECKED
  Published on February 14th, 2022
  Reading time: 2 minutes
  Last modified March 29th, 2022
A display of vegan keto foods

If you are following a plant-based diet, it can be tough to limit carbs. After all, most plants are almost entirely made of carbs. However, it is possible to follow both a low-carb (or keto) diet and be vegan! We compiled a shopping list of some simple low-carb foods you can enjoy on a vegan diet.

 

Foods to Avoid on a Low-Carb Vegan Diet

Before getting into which foods are low carb and vegan, it is important to understand which foods are not. Starchy vegetables like potatoes, yams, and beans should be avoided. Grains like pasta, oats, and bread are high in carbohydrates as well.  

Sweet fruits like pineapple, bananas, apples, peaches, and grapes should be limited due to their high sugar content. This also includes dried or dehydrated “low-carb fruits” like berries. They often have added sugar that is too high for consumption on a ketogenic diet. Read more about the low-carb fruits and vegetables allowed on keto

Processed oils aren’t high in carbohydrates, but they are highly inflammatory and should be avoided on any healthy diet. This includes canola oil, vegetable oil, and any hydrogenated oils. 

Sugary drinks like soda and fruit juices should also be excluded on a low-carbohydrate diet.

 

Keto-Approved Vegan Foods

After listing  all of the items you can’t eat on a low-carb, plant-based diet, it may seem like there is nothing left but that is definitely not true! There are plenty of healthy and delicious plant-based low-carb foods out there. Here is a list of some of the healthiest and most common vegan foods you can enjoy on the keto diet.

Nuts & Seeds

  • Almonds
  • Brazil nuts
  • Chia seeds
  • Flax seeds
  • Hemp seeds (and hearts)
  • Macadamia nuts
  • Pecans
  • Pumpkin seeds
  • Walnuts
vegan

Vegetables

  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumber (pickles)
  • Edamame
  • Jicama
  • Kale
  • Lettuce
  • Spaghetti squash
  • Zucchini
  • Green Beans
  • Bok Choy
  • Spinach
  • Radishes
  • Asparagus
  • Artichoke 
vegan

Fruit

  • Acai (unsweetened or flavored)
  • Avocado
  • Blackberries
  • Blueberries
  • Coconut
  • Raspberries
  • Strawberries
  • Tomatoes
  • Onions
  • Olives 
vegan

Fats & Oils

  • Avocado oil
  • Cocoa butter
  • Coconut oil
  • MCT oil
  • Olive oil
  • Walnut oil
vegan

Pantry

  • Almond butter
  • Almond flour
  • Coconut flour
  • Keto dark chocolate chips
  • Monk fruit
  • Nutritional yeast
  • Stevia
  • Unsweetened cocoa powder
vegan

Protein

  • Tempeh
  • Tofu (soy)
vegan

Full-Fat Non-Dairy

  • Coconut yogurt
  • Coconut milk/cream
  • Cashew cheese
  • Vegan cream cheese
  • Vegan butter
vegan

While the vegan keto diet may be more limited than other nutrition plans, you may be pleasantly surprised by the (not-so-limited) variety. Make sure you’re getting enough protein on a vegan keto diet, and for more ideas and recipes check out our vegan and vegetarian recipes!

 

Do You Follow a Low-Carb Vegan Diet?

Comment below and share your experiences with the community! Do you have any advice or tips for going low-carb while plant-based? Share your thoughts!

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