Dinner / Nut Free / Recipes
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Something you guys have been messaging me for a lot lately, is easy vegan keto dinner recipes that can be made in one pot – the kind of thing you can stick on the stove, stir a few times, and eat. Having these simple go-to meals can take a lot of the challenge out of meal planning a low carb vegan diet, and definitely cuts down on stress! These are all labeled “dinner” recipes, but most are quick enough to whip up for lunch as well (or even breakfast), and a few can bemade in large batches for more efficiency.
I post these types of meal recipes pretty regularly on my Instagram page, so definitely follow me there if you’re interested in more! So, without further ado…
Easy Vegan Keto Dinner Recipes
Quick Notes:
- The method for all of this is basically “sautee in a pan until veggies are cooked”
- When in doubt, I tend to just season with salt, pepper, garlic powder and olive oil
- Lower heat is better for maintaining the integrity of the oil!
- I often sub salsa for marinara sauce, as less salsa seems to go further, and salsa almost always has way fewer carbs.
- Spinach is super low in carbs, and is usually my go-to mix-in veggie. I’ll switch out to kale for variety, though!
- Yes, these are all a bit higher in carbs than typical meat-filled keto meals, but that’s kind of how vegan keto works – you eat more carbs from veggies and nuts and the like 🙂
Tempeh, Spinach, Broccoli and Olives
- 1 cup broccoli florets
- 1 cup frozen spinach
- 3 ounces tempeh (chopped, sliced, cut up in some way – I use Lightlife Flax Tempeh)
- about 6 large olives (or more, usually more)
- olive oil, salt, pepper and garlic powder to garnish!
- Net carbs: about 7-8g
Brussels Sprouts, Spinach and Hummus
- 1 cup brussles sprouts (chopped, sliced, quartered – your call)
- 1 cup frozen spinach
- 2-4 tbsp hummus
- salt, pepper, olive oil, garlic powder
- Net carbs: 8-9g (more with more hummus)
Shiritaki Noodles With Sauce, Veggies and Beyond Meat
- 1 package of shiritaki noodles or kelp – drained and thoroughly rinsed
- 1/4 – 1/2 cup marinara sauce (look for ones that are lower in sugar, and avoid “low fat” varieties which are typically higher in sugar)
- 1/2 cup mixed veggies
- 1 serving Beyond Meat “chicken strips” – these things are awesome, and even Target has them, now!
- Net carbs: this is a really fluid recipe, and depends a lot on the sauce and veggies used, but it’s typically around10g
Spaghetti Squash & Pesto
- This does require roasting the squash ahead of time, but doesn’t require a pot/pan. Just scoop squash into a bowl, and top with pesto.
- 1 cup spaghetti squash
- 1/4 cup pesto (there are tons of vegan ones available, or you can make your own!)
- red pepper flakes, if desired
- Net carbs: 6-7g
Shiritaki Noodles With Spinach, Sauce and Olives
- 1 package shiritaki noodles, drained and thoroughly rinsed
- 1/4 cup marinara sauce (or salsa!!)
- 1 cup frozen spinach
- about 10 small olives, sliced
- Net carbs: 7-8g
Shiritaki “Alfredo” With Spinach
- This is absurdly easy, and I’m pretty proud of it
- 1 package shiritaki noodles – thoroughly drained and rinsed
- 2 ounces vegan cream cheese (whatever brand you prefer)
- 1 cup frozen spinach
- salt, pepper, olive oil and garlic powder to taste
- Basically, mix everything in a pan, add a little water or non-dairy milk while stirring, until you reach the desired texture. If you add too much water, you can just cook it a little longer until the sauce thickens back up!
Beyond Meat “Beef” Taco Stir Fry
- This makes about 4 servings, which is nice for getting meals ready for the week. Basically, mix everything but the quac in a pot and cook until the cauli rice is soft. Serve, and top with guacamole and olives.
- 1 package cauliflower rice
- 1 tbsp taco seasoning, chili powder
- 1 package Beyond Meat “beef” crumbles
- Guac and slicedolives, for topping
Related
FAQs
A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits. If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.
How many carbs should a vegan keto diet have? ›
An Overview of The Vegan Ketogenic Diet
Limit your total carbohydrate consumption to 35 grams or less per day. Eliminate all meat, fish, dairy, eggs, and other animal products from your diet. Eat plenty of low-carb vegetables. Get at least 70% of your calories from plant-based fats.
Is vegan ok for keto? ›
But upon first glance, you may have noticed that the keto diet seems to rely heavily on meat and dairy. So, what is a vegetarian or a vegan to do? Can the keto diet even work for those of us who avoid animal products? The answer is a resounding YES!
What to eat on keto for breakfast lunch and dinner? ›
A sample keto menu for 1 week
- Breakfast: two eggs fried in butter served with sauteed greens.
- Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens.
- Dinner: pork chops with green beans sauteed in olive oil.
Without tracking the amount of fat you're taking in, you're unlikely to get your body to make the transition. Possible weight gain. Since there is no calorie restriction on the lazy keto diet, it is totally possible to binge and actually gain weight on this diet.
What is dirty keto? ›
In essence, dirty keto is a variation of the keto diet (a high fat, moderate protein, low carb diet) that allows you to consume whatever you want as long as it meets your macro goals. While it still reduces carb intake, it does not pay attention to the nutritional value of the fats and protein consumed.
Is peanut butter OK on keto? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
What fruit can you eat on keto vegan diet? ›
Vegan keto diet: Foods to avoid
Though when it comes to fruit, certain concessions can be made. Berries (such as strawberries, raspberries, blueberries and blackberries) are relatively low in sugars and can be enjoyed sparingly. Similarly, lemons, kiwis and grapefruit may also be consumed in small amounts.
What is keto vegan examples? ›
Vegan keto snacks
- Sliced cucumber topped with vegan cream cheese.
- Coconut fat bombs (high-fat snacks made with coconut butter, coconut oil and shredded coconut)
- Nut and coconut bars.
- Coconut milk and cocoa smoothie.
- Trail mix with mixed nuts, seeds and unsweetened coconut.
- Dried coconut flakes.
- Roasted pumpkin seeds.
Low-carb vegetarian proteins: Tofu, seitan and tempeh — Although tempeh is higher in carbs than tofu and seitan, it's also high in fiber, so the net carbs (AKA the total grams of carbs minus the grams of fiber) make it keto-friendly.
The bottom line: Both diets can work for weight loss if done correctly; keto might be quicker, but veganism might be more sustainable. But ultimately, choosing which one should be based on your lifestyle and food preferences.
What should I eat first in the morning on keto? ›
Top your protein-packed plain yogurt with some keto-friendly granola and a small bit of fruit for a breakfast treat. Avoid carb-heavy fruits such as apples and bananas, and stick to a small sampling of low-carb choices such as blackberries, raspberries, and star fruit.
What is the best first meal for keto? ›
What to eat in the first week of your keto diet
- Breakfast: You can fry two eggs in butter and serve them with sauteed greens of your choice.
- Lunch: Go with a bunless burger and top it with vegetables of your choice (mushrooms, tomatoes, or peppers) and some cheese and avocado.
Even if lazy keto means you won't reach the coveted ketosis status, Bradley said this is a moderate version of a low-carb diet that's more sustainable. It can still help with weight loss, reduce cravings, and lower the risk of metabolic syndrome and diabetes.
Is peanut butter lazy keto? ›
Is Peanut Butter Keto-Friendly? Peanut butter contains 2 grams of net carbs, 8 grams of fat, and 4 grams of protein in a tablespoon serving, making it a keto-friendly food[*]. With its low net carb count and high fat content, anyone can incorporate peanut butter into their keto lifestyle within reason.
Why am I not losing weight on lazy keto? ›
You're eating too many carbs
One of the main reasons people don't lose weight on the ketogenic diet is that they're consuming too many carbs. To reach the state of ketosis — a metabolic state in which your body burns fat for energy instead of glucose — carbohydrate intake must be drastically reduced.
What is the difference between low carb and lazy keto? ›
Lazy keto is less restrictive and time-consuming, which may make it easier to stick to. Traditional keto often requires tracking everything you eat (at least initially) and sticking to an extremely low carb limit. This helps maintain ketosis, a metabolic state in which the body burns fat instead of carbs for fuel.
