Vegan & Vegetarian Keto: Recipes

I followed a vegan/vegetarian keto diet everyday for a month… and this is what happened.

I recently took up the challenge of eating vegan/vegetarian keto for a month, just out of curiosity to see what the results might be afterwards. I’ve heard many, many great things about keto and the benefits that come along with it, but what interested me most was how it can help with fatigue.

Tiredness has been a constant in my life for a few years now, but I kind of just accepted it and try to push through. However, a lot of friends have taken up the keto diet and a common result mentioned by majority of them was how much more energy they had since starting!

Now, I’m vegan, but I’ve just started eating eggs again as a way to help my fatigue (it could be due to a nutrient deficiency). I’ve read that eggs are among the most nutritious foods on the planet, containing majority of essential nutrients the body needs, in an easily accessible form.

I’m trialling eggs just for a few months to see if they have any effect on my fatigue, and so far so good! I source them from a local farm, and the chickens are ethically cared for (a must). I’ve just finished my month of vegan/vegetarian keto and I’ve definitely noticed improvement in my overall energy levels. I no longer wake up feeling just as tired as I did going to sleep, and I can last the day now without needing a nap!

Some of the following recipes will have egg in them, BUT, I’ve also added a note on how to “veganize” them.

Before we get started in learning how to make these delicious, healthy vegan/vegetarian keto recipes – if you like what you’re seeing, subscribe to my email newsletter at the bottom of the page to keep up to date on the latest recipes, DIYs, gardening and health tips I share!!

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One month after I’d eaten vegan/vegetarian keto; My fat percentage dropped and I lost 1.1kg in weight.

If you make these keto recipes, please let me know! Leave a comment below, and if you take a picture and share it, please tag me on Instagram @simplynaturalnessa or use the hashtag #simplynaturalnessa so I can see! I’d love to know how you went!

Vegan/Vegetarian Keto Recipes

Here are a few of the books I highly recommend reading if you’re looking for information on the ketogenic diet and keto-friendly recipes (I “veganized” a lot of them):

There are, of course, many other fantastic books on keto, too.

Keto Bircher Muesli

This is a fantastic plant-based recipe to make the night before, and enjoy in the morning, all ready to go! It’s packed with healthy fats including omega-3 fatty acids, is rich in fibre, low in sugar, and be enjoyed over a week; simply divvy up a little each day (as this portion makes quite a lot).

Ingredients:

To serve:

To make:

  1. Place all ingredients in a large bowl and mix until combined.
  2. Cover and place in the fridge overnight – I stir it every 20 minutes during the first hour to stop the chia seeds settling at the bottom).
  3. Spoon out a portion of the bircher into a breakfast bowl, and top with desired toppings.

Tomatoey Poached Eggs with Coconut Yoghurt

Rich in healthy fats, the coconut yoghurt adds a wonderful creamy texture to the poached eggs.

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Poached eggs with coconut yoghurt (this one was super rich in flavour!)

Ingredients:

  • 1 tbsp coconut oil
  • 1 small onion, diced
  • 2-3 garlic cloves, minced
  • 2 tsp paprika
  • 1 tsp chili flakes
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground cinnamon
  • 1/2-1 cup mushrooms, sliced
  • 1 cup canned tomatoes
  • 1 cup fresh spinach
  • 4 large eggs
  • 1 tsp sea salt & pepper
  • 1 tbsp fresh coriander, chopped
  • 1/2 cup unsweetened coconut yoghurt

To make:

  1. Heat a pan greased with coconut oil over medium-high heat.
  2. Add the onion and sauté for 5 minutes, then add the garlic, spices, mushrooms and tomatoes, and cook for another 5 minutes.
  3. Add the spinach, cook until wilted, then make four small gaps and crack an egg into each. Add salt and pepper, then cover with a lid and poach for a few minutes, until the whites are opaque and the yolks are still runny.
  4. Serve with some yoghurt and fresh herbs.

No-tella Chocolate Hazelnut Smoothie

Tastes just like a nutella milkshake, only without the nutella. The nut butter gives it a deliciously creamy texture. Now, if you use hazelnuts, just ensure they’ve been peeled, as the skins leave a bitter aftertaste.

Note: To make this shake vegan, feel free to omit the eggs, or add flax eggs instead for a boost of healthy fats!

No-tella chocolate hazelnut smoothie – with a dollop of coconut cream on top.

Ingredients:

  • 1 flax egg or pasteurised raw egg*
  • 1/4 cup coconut cream
  • 1/2 cup hazelnut milk or almond milk
  • 1 tbsp coconut water
  • 1/2 cup roasted hazelnuts, peeled, OR 2-3 tbsp roasted hazelnut butter
  • 1-2 tbsp cacao powder

To serve:

To make:

  1. Add all the ingredients to a blender and blend until smooth and creamy.
  2. *When using raw egg, to prevent any health risks it’s important to pasteurise it. Here’s how to pasteurise raw eggs at home.
  3. Pour into a tall glass and add toppings.

Summer Fennel & Cucumber Salad

I love to have this as a light meal, usually if I’m having a late dinner so I don’t feel “heavy” when going to bed. It also goes well as a side dish, too.

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Summer fennel & cucumber salad (the dressing takes it to a whole new level!)

Ingredients:

  • 2 cups fennel bulb, thinly sliced (can compost the fronds or use as garnish)
  • 1 1/2 cups radishes, thinly sliced
  • 1 1/2 cups cucumber, thinly sliced

Dressing:

Optional:

  • 1 tsp Dijon mustard
  • 1 tbsp apple cider vinegar
  • 1 tsp onion powder
  • 1 spring onion, finely sliced on an angle

To make:

  1. Place the salad ingredients in a large mixing bowl, mix together, then set aside.
  2. Mix together all the dressing ingredients in a separate bowl, then pour the dressing over the salad and mix to coat.
  3. Place in the fridge for 30 minutes1 hour to allow the flavours to meld together, then serve!
  4. Store in fridge for up to 3 days.

Zucchini Fritters with Guac

These fritters take only minutes to make!

  • 2 medium zucchini, grated and excess water squeezed out well
  • 1 flax egg or large egg
  • 1/4 cup coconut flour
  • 2 tbsp nutritional yeast
  • 1 handful spinach
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tsp sea salt & pepper
  • 2 tbsp fresh parsley, chopped

Guac:

  • 1/2 large avocado
  • 2 tsp lemon or lime juice
  • 1 garlic clove, minced
  • 1 tsp sea salt, pepper, & chili flakes

To make:

  1. Heat a greased pan over medium-low heat.
  2. In a large mixing bowl, add grated and squeezed out zucchini, egg, coconut flour, nutritional yeast, spinach, seasonings and parsley, then mix until combined. If batter seems too soggy, add a little more flour. If batter is too dry, add a little more water.
  3. Heat coconut oil in a large pan over medium heat, then add 2 tablespoons of the mix onto the pan, and gently press the batter to flatten. Fry until golden brown on both sides, about 2-3 minutes per side. Transfer to a paper towel-lined plate to dry. Repeat with remaining batter. Once finished, set aside and make the guac.
  4. Place the avocado and lemon juice in a small bowl, mash with a fork, then stir in the garlic, lemon and seasonings.
  5. Serve the fritters with a dollop of guac.

Lemon Almond Cakes

This is the perfect keto-friendly dessert to have when cravings are taking over. I love anything citrus, so I went pretty heavy handed on the lemon, but if you want more of a subtle flavour, simply reduce the amount of zest and juice recommended.

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Lemon almond cakes – they make the perfect keto-friendly treats.

Ingredients:

  • 2 cups almond flour
  • 1/4 cup coconut flour
  • 1 tbsp coconut sugar
  • 1 tbsp baking powder
  • 5 flax eggs or large eggs
  • 1/2 cup coconut oil
  • 1/2 tbsp lemon zest
  • 1/4 cup lemon juice
  • 2-3 tbsp coconut cream

To serve:

To make:

  1. Preheat oven to 180˚C (350˚F).
  2. Place a small oven-proof pan filled with water in the oven (this will help the cake stay fluffy and prevent drying).
  3. Combine the flours, coconut sugar, and baking powder in a large bowl. In another bowl, whisk the egg, oil, lemon zest, lemon juice, and cream.
  4. Add the dry ingredients to the wet ingredients and mix until well combined.
  5. Transfer the batter into greased muffin tins or a loaf pan, then place in the oven and bake for around 20 minutes, then decrease the temperature to 160°C (320°F) and cover the loaf pan with a loose piece of foil. This will prevent the top from burning, and the middle will bake slowly. Keep baking for 45-60 minutes, or until a knife inserted in the centre cake comes out clean. Cool for 10 minutes in the loaf pan, then transfer to a cooling rack to cool completely.
  6. Store in the fridge for up to 5 days.
  7. Serve with coconut cream and enjoy!
Keto bread – I love pairing it with soup, as the bread soaks up the broth, giving it so much flavour!

Ingredients:

  • 1/2 cup psyllium husks
  • 1/2 cup flaxseeds
  • 2 cups almond meal
  • 1/2 cup coconut flour
  • 1/4 cup chia seeds
  • 1 tsp sea salt & pepper
  • 2 tsp baking powder
  • 3 cups water

To make:

  1. In a bowl combine all the dry ingredients together, then add in the water, and mix to combine.
  2. Pour into a loaf tin lined with baking paper (or greased with coconut oil) and bake at 180°C (350°F) for 1 hour, or until cooked through.
  3. This bread will keep up to 5 days in the fridge.

My experience of trying vegan/vegetarian keto for one month

As always, this is not personal medical advice and we recommend that you talk with your doctor before trying or using any new products. It’s important to check with a doctor before taking this or any new product, especially if taking any other medicine or supplement or if pregnant or nursing. Be sure to check ingredients to make sure there is no risk of an allergic reaction.

Have tried keto before? Do you have any favourite recipes? Share in the comments below.

Lots of love,

🖤 Vanessa