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Vegetarian Keto Diet – Foods List & Recipes

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Thinking of starting a Keto diet but not yet an expert in preparing vegetarian keto recipes? Nothing to worry!

Here, you will find tremendously delicious and mouth-watering vegetarian recipes for your keto diet. Trust me, they are super easy to prepare and super tasty to munch on the whole day!

I have tried them and I promise not to disappoint you at all!

Why Choose Keto Diet?

Before starting, let’s get down to the statistics first!

Did you know that the Centers for Disease Control and Prevention (CDC) suggests that gaining extra pounds can lead to irregular periods, infertility and even breast cancer in females? In addition to these dangerous complications of obesity, type-2 diabetes, depression and cardiovascular diseases are also included in the same list.

Needless to say, maintaining a healthy body weight is crucial for females. Not only it keeps you alive and well but also adds to your attractiveness. Appallingly, 93.3 million individuals are obese in the U.S. as per the Centers for Disease Control and Prevention (CDC).

Well, this considerable rise in obesity is forcing people particularly women to modify their lifestyles for achieving their weight loss goals.

If you are also among them, you have probably heard and perhaps tried the keto diet as part of making dietary modifications. Let me congratulate that you are already on the right track!

A Ketogenic diet plan is based on foods that are high in fat, low in carbs, and moderate in protein.

Keto diet has powerful effects on weight loss due to the phenomenon of ketosis —the process of metabolism of fat instead of glucose for energy.

Vegetarians rely on plant-based, high-fat food foods such as avocados, nuts, seeds, and coconuts.

What is Included in the Ketogenic Diet Food List?

The ketogenic diet, allowing 5% to 10% carbs, 15% to 30% protein, while 60% to 75% of fats, includes:

  • Seafood, Meat, and Poultry
  • Avocados, Olives, and Berries
  • Shirataki Noodles and Low-Carb/Non-starchy Vegetables
  • Eggs, Cream, and Butter
  • Cottage Cheese and Plain Greek Yogurt
  • Nuts and Seeds
  • Coconut Oil and Olive Oil
  • Cocoa Powder and Dark Chocolate
  • Unsweetened Tea and Coffee

But what about the vegetarians? Their number is rising in the U.S. as per a 2017 report.

Vegetarian ketogenic recipesCould there be a Vegetarian Ketogenic Diet?

Since a keto diet plan restricts carbohydrates by emphasizing over high fats and moderate protein consumption, vegans may find it unfavorable at first glance.

However, I have put the vegan and the keto diet together to make it work as a vegetarian keto diet.
Essentially, it eliminates all the animal-based foods by still being rich in fat, moderate in protein and low in carbs.

So, What is Actually Included in the Vegetarian Keto Diet Food List?

Although it seems imaginary, I have combined a food list that is equal parts beneficial for keto dieters and for vegans as well:

  • Nuts and Seeds
  • Plant-Based Oils
  • Non-starchy Vegetables
  • Berries, Avocados, Olives, and Condiments
  • Vegan Sources of Protein: Tempeh, Full-fat tofu.
  • Full-Fat “Dairy” For Vegans:
    • Vegan Coconut Yogurt, Vegan Cream Cheese, Vegan Butter, Cashew cheese.

Hence, simply incorporate vegan ketogenic diet food list in your vegetarian keto diet meal plan to make the most out of your weight loss journey. As an added bonus, I am going to explain some of the easy keto recipes that can work for vegans too.

Isn’t that interesting?

Vegetarian Keto Recipes:

So, let’s march into the kitchen and try these recipes out!

From the main course to salad to snacks, you will find the best Keto Recipes to fit in your vegan keto diet plan everywhere:

  1. Vegetarian Lunch Recipes:

    Shakshuka/Tofu in Purgatory:

    Serves:                   1
    Preparation Time:   5 minutes
    Cooking Time:        25 minutes
    Overall Time:          30 minutes

    INGREDIENTS:

    Ingredients Quantity/Amount
    Large-sized Garlic 4 Cloves
    Diced Tomatoes 1 can of 796 ml
    Round cut Tofu
    Note: Don’t press it.
    1 block
    Dried Herbs 2 teaspoons
    Dried flakes of chili ½ teaspoon
    Olive Oil (optional) 1 teaspoon
    Indian Black Salt (optional) To taste
    Sugar (optional) 1 teaspoon

    PROCEDURE:

    •  To begin, take a skillet and warm the olive oil in it. Add a little bit of garlic and let it cook until its color changes to a light-brown, shade over medium heat.
    Note: In order to make it an oil-free dish, you can add one drop of water in place of oil.
    •  Next, put chili flakes, tomatoes, salt, sugar, pepper, and herbs. Over a medium flame, let this blend cook for about 5 minutes. Afterward, put tofu rounds in it.
    •  Turn the heat from low to medium and allow the mixture to cook for roughly 15 minutes. Let the tofu become soft and fiery; the sauce must thicken a little more.
    •  Then, put a Indian Black Salt over the tofu. It will add an eggy flavor in it.
    •  Boom, now you can serve this dish with crusty bread or toast.

    Vegan Cauliflower Fried Rice:

    Serves:                   1-3
    Preparation Time:   10 minutes
    Cooking Time:         15 minutes
    Overall Time:           25 minutes

    INGREDIENTS:

    Ingredients Quantity/Amount
    Chopped onion or shallots ¼ cup
    Half head of medium-sized cauliflower, shredded 2.5 to 3 cups
    Finely chopped garlic 4 cloves
    ¼ Broccoli’s head, shredded 1 cup
    Note: You can also use additional cauliflower in its place.
    Soy sauce 1.5 tablespoon
    Carrots and Peas 1 cup
    Chopped bell pepper 1/2 cup
    Minced ginger 1 tablespoon
    Toasted sesame oil 1/2-1 teaspoon
    Asian Chile sauce or sambal oelek 1 to 2 teaspoon
    Salt and Black pepper To taste
    Scallions For garnish

    PROCEDURE:

    •  Initially, in 1 tablespoon of broth or oil, cook garlic and onion over medium flame until it is golden.
    •  Secondly, put bell pepper, carrots, veggies, peas, a dash of salt and ginger in it. Then, let it fry under a cover for about 3 to 4 minutes.
    •  Thirdly, put shredded cauliflower/broccoli, pepper, salt and sauces in it. Blend it well. Then let it cook under a cover for about 5 minutes.
    •  Afterward, fluff it nicely, keep a lid on it and let it get steam-cooked for around 2 minutes.
    •  Lastly, add salt to taste. Mix it well. Pour some soy sauce or Asian Chile sauce for garnishing.
    •  Serve it hot along with some baked or stir-fried tofu.

  2. Vegan Keto Salad:

    Mock Tuna Salad

    Serves:                   4
    Preparation Time:   10 to 15 minutes
    Overall Time:           15 minutes

    INGREDIENTS:

    Ingredients Quantity/Amount
    Extra firm tofu
    Note: Drain it and then press to acquire more moisture.
    1 block
    Vegan mayo ½ cup
    Finely chopped carrots ¼ cup
    Finely chopped celery ¼ cup
    Onion powder ½ teaspoon
    Kelp powder ½ teaspoon
    Lemon juice 1 teaspoon
    Black pepper and salt To taste
    For serving Seaweed snacks and celery sticks

    PROCEDURE:

    •  To start, take a big bowl and put all the ingredients (with the exclusion of seaweed snacks and celery sticks). •  Combine them all very well.
    •  Serve it with seaweed snacks and celery sticks, at room temperature or chill, as per your preference.

  3. Best Keto Snacks:

    Keto Avocado Popsicle

    Serves:                   10
    Preparation Time:   5 minutes
    Total Time:              6 hours and 10 minutes

    INGREDIENTS:

    Ingredients Quantity/Amount
    Ripe Avocados 3
    Lily’s (It’s a Keto-Friendly Chocolate)
    Note: You can use any other Keto-Friendly Chocolate also as an alternative.
    1 cup
    Lime Juice 1/3 cup
    Coconut oil 1 tablespoon
    Sugar substitute 3 tablespoon
    Coconut milk 3/4 cup

    PROCEDURE:

    •  First of all, combine lime juice with avocados.
    •  Secondly, put this combination, coconut milk and sugar alternative in a food processor or a blender. Blend it to get a smooth mixture. Then put this mixture into a mold of a Popsicle.
    •  Subsequently, keep it in the freezer for about six hours to overnight.
    •  Afterward, combine coconut oil and chocolate chips in a standard bowl. Melt this combination in the microwave. Then, allow it to cool at room temperature.
    •  Finally, Dip frozen Popsicle in chocolate and enjoy.

    Peanut Pumpkin Curry Soup

    Serves:                  4
    Preparation Time:  5 minutes
    Cooking Time:       10 minutes
    Overall Time:         15 minutes

    INGREDIENTS:

    Ingredients Quantity/Amount
    Coconut milk 13.5 oz
    Water ¼ cup
    Pumpkin puree 15 oz
    Key Lime Juice 2 tablespoon
    Peanut butter ¼ cup
    Thai red curry paste 2 tablespoon

    PROCEDURE:

    • Initially, take a pan and add all the ingredients excluding key lime juice.
    • Let it boil. Next, reduce to a simmer.
    • Keep cooking until the dissolution of peanut butter.
    • In the end, put lime juice in it and serve.

Wrapping it Up:

I am pretty sure that all of the above-mentioned vegetarian ketogenic recipes are going to be a fantastic addition in your keto meals. Now, dieting is more delicious and appetizing!

If you know some other easy healthy vegetarian recipes, share with me in the comments section!

Image Credit: pexels.com

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