When you’re on a special diet like keto, one of the biggest challenges we face is figuring out what to buy on grocery runs, and it can be increasingly difficult if you’re trying to keep it vegetarian or vegan. But fear not, my friends! I’ve put together the ultimate vegan keto shopping list to make your life a little easier.
I’ve got you covered with an easy-to-follow vegan keto shopping list to make meal planning a breeze. With these ingredients, you’ll have everything you need to whip up delicious and satisfying meals that’ll keep you on track without feeling overwhelmed.
On a vegan keto diet, you can enjoy non-starchy vegetables, avocados, nuts, seeds, coconut, vegan protein sources like tofu, tempeh, and seitan, as well as healthy oils like olive and coconut oil. Focus on whole, unprocessed foods and avoid highly processed vegan options.
Vegan Keto Shopping List
1. Non-starchy Vegetables: Your Low-Carb Heroes
When it comes to the vegan keto diet, non-starchy vegetables are your best friends. They’re low in carbs, packed with nutrients, and add a burst of color and flavor to your meals. Here are some of my go-to non-starchy veggies that you can easily find at your local grocery store:
- Leafy greens: Spinach, kale, Swiss chard, and collard greens are all fantastic choices. They’re versatile and can be used in salads, sautés, or smoothies. Plus, they’re an excellent source of vitamins, minerals, and fiber.
- Cruciferous veggies: Broccoli, cauliflower, Brussels sprouts, and cabbage are keto staples in our household. You can roast them, steam them, or even turn them into low-carb rice or mash alternatives.
- Zucchini and cucumber: These versatile veggies can be used in various dishes, from zoodles (zucchini noodles) to refreshing cucumber salads. They’re also great for snacking with some vegan keto-friendly dip.
- Bell peppers: Add a pop of color and a dose of vitamin C to your meals with bell peppers. They’re perfect for stir-fries, stuffed peppers, or sliced up for a quick and easy snack.
- Asparagus and green beans: Both of these veggies are low in carbs and make excellent side dishes. Try roasting them with some olive oil, salt, and pepper for a simple yet tasty accompaniment to your main course.
Remember, variety is the spice of life, so don’t be afraid to try new veggies and mix things up. Just be sure to always check the carb content of each vegetable to ensure it fits within your daily carb allowance.
Now that we’ve covered the veggie bases, let’s move on to the next essential part of our vegan keto shopping list: fats and oils.
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2. Fats and Oils: The Key to Satiating Vegan Keto Meals
A crucial part of any keto diet is the inclusion of healthy fats, which help keep you full and satisfied while providing energy. For a vegan keto lifestyle, it’s essential to choose plant-based fats and oils that support your goals. Here are some must-haves for your shopping list:
- Coconut oil: A versatile and popular choice, coconut oil is perfect for cooking, baking, or even adding to your morning coffee for an energy boost.
- Olive oil: This heart-healthy oil is ideal for drizzling over salads, sautéing veggies, or making homemade salad dressings. Be sure to choose extra-virgin olive oil for maximum benefits.
- Avocado oil: With a high smoke point, avocado oil is excellent for high-heat cooking and grilling. Plus, it’s loaded with heart-healthy monounsaturated fats.
- MCT oil: Medium-chain triglyceride (MCT) oil is derived from coconut oil and is a popular addition to coffee or smoothies for an instant energy boost.
- Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are fantastic sources of healthy fats and make great snacks or salad toppers.
- Nut and seed butters: Choose natural, unsweetened almond, cashew, or sunflower seed butter for a delicious and filling snack. Just be mindful of portion sizes, as these can be calorie-dense.
- Avocados: These keto favorites are packed with healthy fats, fiber, and potassium. Add them to salads, smoothies, or enjoy them on their own with a sprinkle of salt and pepper.
With these fats and oils stocked in your pantry, you’ll be able to create a variety of delicious and satisfying vegan keto meals. Now let’s dive into the world of plant-based protein options.
3. Protein Powerhouses for Vegan Keto Dieters
Getting enough protein on a vegan keto diet might seem like a challenge, but with the right ingredients, it’s easier than you think. Here are some excellent plant-based protein options to add to your shopping list:
- Tofu: This soybean-based protein is incredibly versatile and can be used in a variety of dishes, from stir-fries to scrambles. Opt for firm or extra-firm tofu, which has a higher protein content and holds its shape better during cooking.
- Tempeh: Made from fermented soybeans, tempeh has a nutty flavor and a firm, chewy texture. It’s a fantastic meat substitute and works well in dishes like tacos, salads, and sandwiches.
- Seitan: Also known as wheat meat, seitan is made from wheat gluten and is surprisingly high in protein. Its texture is similar to meat, making it an excellent addition to stir-fries, fajitas, or stews. Keep in mind that seitan is not suitable for those with gluten sensitivities or allergies.
- Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are not only great sources of healthy fats but also provide a decent amount of protein. Sprinkle them on salads, mix them into smoothies, or enjoy them as a snack.
- Vegan protein powders: If you’re struggling to meet your protein needs, consider incorporating a vegan protein powder into your diet. Pea, hemp, and brown rice protein powders are all great options. Just be sure to choose one without added sugars or artificial ingredients.
By incorporating these protein-rich foods into your vegan keto diet, you’ll be able to create well-rounded, satisfying meals that support your health and wellness goals. Now let’s explore some tasty vegan keto snack ideas to keep you going throughout the day.
4. Snack Attack: Quick and Easy Vegan Keto Snack Ideas
When hunger strikes between meals, having some delicious and convenient vegan keto snacks on hand can be a lifesaver. Here are a few ideas to add to your shopping list and satisfy your cravings without sabotaging your diet:
- Homemade trail mix: Combine your favorite nuts, seeds, and unsweetened coconut flakes for a satisfying, energy-boosting snack. Add a few sugar-free dark chocolate chips for a touch of sweetness, if desired.
- Kale chips or flaxseed crackers: If you’re craving something crunchy, try making your own kale chips or flaxseed crackers. Simply season them with your favorite spices and bake until crispy. These make a great low-carb alternative to traditional chips or crackers.
- Vegan keto energy balls: Whip up a batch of these delicious and portable snacks using nut butter, seeds, and sugar-free sweeteners like erythritol or stevia. You can even add a scoop of vegan protein powder for an extra protein boost. Store them in the fridge or freezer for a quick grab-and-go snack.
- Veggie sticks with vegan keto dip: Slice up some non-starchy veggies like cucumbers, bell peppers, or celery and enjoy them with a homemade vegan keto dip. Try blending avocado, lemon juice, and your favorite herbs for a creamy and satisfying guacamole, or mix up a zesty vegan ranch using dairy-free yogurt, herbs, and spices.
With these tasty snack ideas in your arsenal, you’ll be able to keep your hunger at bay and stay on track with your vegan keto lifestyle. Remember, the key to success is planning ahead and having plenty of keto-friendly options readily available.
Now that you’re equipped with a comprehensive vegan keto shopping list and some delicious meal and snack ideas, you’re ready to conquer the vegan keto lifestyle with ease. Happy shopping, and enjoy the journey!
5 Tips for Building Your Vegan Keto Shopping List
- Plan Ahead: Create a meal plan for the week and make a list of the ingredients you’ll need for each meal.
- Shop the Perimeter of the Store: Stick to the produce section, meat alternatives, and healthy fats aisles.
- Be Creative: Try new ingredients and experiment with different flavors to keep things interesting.
- Buy in Bulk: Purchase non-perishable items like nuts and seeds in bulk to save money.
- Read Labels Carefully: Look for hidden sugars and carbohydrates in packaged foods.
3 Tips for Saving Money on Your Vegan Keto Shopping List
- Buy in Bulk: Purchase non-perishable items like nuts, seeds, and coconut oil in bulk to save money.
- Stick to Seasonal Produce: Buy produce that is in season to save money and ensure freshness.
- Make Your Own Condiments: Save money by making your own condiments like mayonnaise and salad dressings at home.
List of Keto Foods and which ones are vegan
| Keto Foods | Vegan |
|---|---|
| Avocado | Yes |
| Coconut oil | Yes |
| Olive oil | Yes |
| Almonds | Yes |
| Macadamia nuts | Yes |
| Walnuts | Yes |
| Chia seeds | Yes |
| Flaxseeds | Yes |
| Hemp seeds | Yes |
| Pumpkin seeds | Yes |
| Sunflower seeds | Yes |
| Tofu | Yes |
| Tempeh | Yes |
| Seitan | Yes |
| Unsweetened almond milk | Yes |
| Unsweetened coconut milk | Yes |
| Unsweetened coconut yogurt | Yes |
| Nutritional yeast | Yes |
| Dark leafy greens (spinach, kale, etc.) | Yes |
| Broccoli | Yes |
| Cauliflower | Yes |
| Zucchini | Yes |
| Asparagus | Yes |
| Bell peppers | Yes |
| Cucumber | Yes |
| Mushrooms | Yes |
| Olives | Yes |
| Eggs | No |
| Cheese | No |
| Butter | No |
| Heavy cream | No |
| Ghee | No |
| Meat (beef, chicken, pork, etc.) | No |
| Fish (salmon, tuna, etc.) | No |
| Shellfish (shrimp, crab, etc.) | No |
| Full-fat yogurt (dairy) | No |
Vegan Keto Grocery List By Category
1. Protein
- Tofu (firm and extra-firm)
- Tempeh
- Seitan
- Edamame
- Lupini beans
- Textured vegetable protein (TVP)
- Vegan protein powder (pea, hemp, or brown rice)
2. Dairy/Dairy Alternatives
- Unsweetened almond milk
- Unsweetened coconut milk
- Unsweetened cashew milk
- Unsweetened soy milk
- Dairy-free coconut yogurt
- Dairy-free almond yogurt
- Dairy-free cashew yogurt
- Vegan cheese alternatives (cashew, almond, or nutritional yeast-based)
3. Fibrous Veggies
- Broccoli
- Cauliflower
- Brussels sprouts
- Cabbage
- Green beans
- Bok choy
- Swiss chard
- Collard greens
- Artichokes
- Eggplant
- Okra
- Fennel
4. Fatty Veggies
- Avocado
- Olives
5. Salad Greens
- Spinach
- Kale
- Arugula
- Romaine lettuce
- Butterhead lettuce
- Endive
- Radicchio
- Watercress
6. Fruit
- Blackberries
- Raspberries
- Strawberries
- Blueberries (in moderation)
- Lemon
- Lime
7. Fats/Oils
- Coconut oil
- Olive oil
- Avocado oil
- MCT oil
- Flaxseed oil
- Walnut oil
- Sesame oil
8. Nuts/Seeds
- Almonds
- Walnuts
- Macadamia nuts
- Pecans
- Hazelnuts
- Brazil nuts
- Chia seeds
- Flaxseeds
- Hemp seeds
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
- Poppy seeds
9. Condiments
- Apple cider vinegar
- Balsamic vinegar
- Red wine vinegar
- Mustard
- Hot sauce
- Soy sauce (or tamari for gluten-free)
- Liquid aminos
- Nutritional yeast
- Sugar-free ketchup
- Sugar-free BBQ sauce
- Sugar-free salad dressings
- Sugar-free salsa
- Sugar-free pickles
- Capers
- Sugar-free relish
10. Herbs/Spices
- Basil
- Cilantro
- Parsley
- Mint
- Thyme
- Rosemary
- Oregano
- Dill
- Chives
- Tarragon
- Sage
11. Baking Supplies & Sweeteners
- Almond flour
- Coconut flour
- Flax meal
- Psyllium husk powder
- Erythritol
- Stevia
- Monk fruit sweetener
- Xanthan gum
- Baking powder (aluminum-free)
- Baking soda
- Unsweetened cocoa powder
- Unsweetened coconut flakes
- Sugar-free dark chocolate or chocolate chips
Why Plant-Based Diet?
Whether you’re keto or not, a plant-based diet is a great way to improve your overall health and lose weight. By consuming a diet rich in fruits, vegetables, legumes, and whole grains, you’ll be getting plenty of essential nutrients without the added unhealthy fats and sugars found in many animal products.
If you’re looking to make a change, consider switching to a vegetarian diet, flexitarian diet, or incorporating more plant-based meals into your current diet – like the keto diet! Not only will you be doing your part for the environment and animal welfare, but you’ll also be reaping the health benefits.
Studies have shown that plant-based diets can help lower the risk of heart disease, diabetes, and certain types of cancer. Plus, the high fiber content of plant-based diets can help with weight loss and management. So, give it a try and see how good you can feel on a plant-based diet!
What the experts say
Dr. Will Cole, a leading functional medicine expert and author of “Ketotarian,” says:
A well-formulated ketogenic diet that includes a variety of nutrient-dense plant-based foods can absolutely be followed as a vegan. Focusing on whole, unprocessed vegan keto foods, such as non-starchy vegetables, healthy fats, and plant-based protein sources, can provide the essential nutrients needed to maintain a healthy and balanced vegan keto lifestyle.
Registered Dietitian and Nutritionist Franziska Spritzler, who specializes in low-carb and ketogenic diets, advises:
Planning is essential when embarking on a vegan keto journey. A well-stocked pantry with plant-based keto staples and a diverse range of meal and snack ideas can make all the difference in ensuring long-term success. Keep your focus on whole, nutrient-dense foods to create a sustainable and enjoyable vegan keto eating plan that supports overall health.
Final Thoughts
Embarking on a vegan keto lifestyle can seem overwhelming at first, but with the right tools and a well-planned shopping list, you can create a satisfying and healthy meal plan that keeps you on track. To recap the most important points:
- Focus on nutrient-dense, low-carb plant-based foods, such as non-starchy vegetables, healthy fats, and plant-based protein sources.
- Stock up on vegan keto pantry staples, like almond and coconut flour, sugar alternatives, and a variety of herbs and spices.
- Include plant-based protein options, such as tofu, tempeh, seitan, nuts, seeds, and vegan protein powders, to ensure you’re meeting your protein needs.
- Choose healthy fats and oils, like coconut oil, olive oil, avocado oil, and MCT oil, to keep you satiated and energized.
- Don’t forget to explore vegan keto-friendly dairy alternatives, like unsweetened almond or coconut milk, dairy-free yogurts, and vegan cheese alternatives.
- Prepare quick and easy vegan keto snacks to have on hand for when hunger strikes, such as homemade trail mix, kale chips, veggie sticks with dip, or vegan keto energy balls.
Remember, the key to success on a vegan keto diet is planning and variety. By following this shopping list and experimenting with new recipes and ingredients, you can maintain a balanced and enjoyable vegan keto lifestyle that supports your health and wellness goals. So, go ahead and take the plunge into the world of vegan keto – you’ve got this!
Sources
- Cole, W. (2018). Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation. Avery.
- This book by Dr. Will Cole discusses a plant-based approach to the ketogenic diet, offering guidance and recipes for following a vegan keto lifestyle.
- Spritzler, F. (2017). The Low Carb Dietitian’s Guide to Health and Beauty: How a Whole-Foods, Low-Carbohydrate Lifestyle Can Help You Look and Feel Better Than Ever. CreateSpace Independent Publishing Platform.
- Registered Dietitian and Nutritionist Franziska Spritzler shares insights and practical tips for following a low-carb diet, including a vegan keto approach.
- O’Neill, L. (2018). The Essential Vegan Keto Cookbook: 65 Healthy & Delicious Plant-Based Ketogenic Recipes. Rodale Books.
- This cookbook by Liz MacDowell offers a variety of vegan keto recipes and meal planning tips, making it easier to maintain a balanced vegan keto diet.
- The Charlie Foundation for Ketogenic Therapies. (n.d.). Ketogenic Diet Therapies. Retrieved from https://charliefoundation.org/diet-plans/
- The Charlie Foundation is a trusted source for information on ketogenic diets and therapies, providing resources on various approaches, including plant-based keto diets.
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