Vegan & Vegetarian Keto Recipes

I recently took up the challenge of eating vegan/vegetarian keto for a month, just out of curiosity of seeing 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’d sort of just accepted it and tried to push through it. However, a lot of people around me have taken up the keto diet and a common result mentioned by majority of them has been how much energy they’ve had since doing it!

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 deficiency in nutrients). My body might not be absorbing all the nutrients from the foods I’ve been having as effectively as it should, and 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.

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After I’d eaten vegan/vegetarian keto for 1 month!! I’d dropped my fat percentage and lost 1.1kg in weight.

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 a BIG improvement in my overall energy levels. I no longer wake up feeling just as tired as I did going to bed, and I can last the day now without needing a nap!

Anywho, that’s why I’m incorporating vegetarian meals in today’s recipe share, as I’ve started introducing eggs into my diet, so some of the following recipes will have egg in them. BUT, I’ve also added a note on how to “veganize” them, too.

If you’d like to see my vlog diary over the month I went vegan/vegetarian keto, I’ve linked it below (I share demos for the recipes in it, too)!

I hope you enjoy these recipes, I’ll share where I found them (they were mainly from cookbooks), and if you make and share, please tag me on Instagram @simplynaturalnessa or use the hashtag #simplynaturalnessa! I’d love to know how you go! XOXO

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Vegan/Vegetarian Keto Recipes

Here are a few of the books I highly recommend if you’re looking for some great info on keto and keto-friendly recipes (I “veganized” a lot of them). I’ll list them below:

There are of course heaps of other fantastic books on keto too, these were just the ones I got round to reading and really enjoyed.

Keto Bircher

This recipe is originally from The Global Vegan cookbook, and is a fantastic plant-based vegan recipe to make the night before, and come out to in the morning all ready to go! It’s packed with healthy fats including omega-3 fatty acids, it’s high in fibre and low in sugar. This kept me full right up until my next meal (which would often be 4-5 hours later). I used to enjoy it over a week, and divvy it up a little each day (as this portion makes quite a lot!).

  • 3 tbsp flax seeds
  • 3 tbsp hemp seeds
  • 3 tbsp chia seeds
  • 1 tbsp pumpkin seeds
  • 4 tbsp chopped roasted almonds
  • 4 tbsp shredded coconut
  • 1/3 cup coconut milk
  • 1 cup filtered water
  • 1/4 tsp vanilla extract

To serve:

  • mixed berries
  • 1/2 cup coconut yoghurt or coconut milk
  • ground cinnamon
  • nut butter
  • chopped macadamias or hazelnuts

To make:

  1. Place all ingredients in a bowl and stir to combine.
  2. Cover and place in the fridge overnight (I stir it every so often during the first hour to stop the chia seeds settling at the bottom).
  3. The next day, spoon out how much of the bircher you want, and top with desired toppings (you can refer to the list above for recommendations if you like).

Spiced Skillet Eggs with Coconut Yoghurt

This dish is rich in healthy fats, and the coconut yoghurt adds a delicious creamy texture to this dish, and balances out the spices really well. This recipe is originally from the Keto Simple cookbook.

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

  • 1 tbsp coconut oil
  • 1/2 small yellow onion, sliced
  • 1 clove garlic, minced
  • 1 tsp paprika
  • 1/2 cup canned tomatoes
  • 1 handful fresh spinach
  • 4 mushrooms, sliced
  • 4 large eggs (free range)
  • salt & pepper, to taste
  • 1 tbsp chopped parsley
  • chili flakes, to taste
  • 1/2 cup unsweetened coconut yoghurt
  • 1 tbsp extra virgin olive oil

To make:

  1. Heat a pan greased with coconut oil over medium-high heat.
  2. Add the onion and cook for 5 minutes.
  3. Add the garlic, paprika, mushroom & tomatoes, mix & cook for another 5 minutes.
  4. Add the spinach and cook for a minute, or until wilted.
  5. Make 4 small wells and crack an egg into each. Season with salt & pepper to taste, then cover with a lid and cook for a few minutes, until the whites are opaque and the yolks are still runny.
  6. Take off heat and season again with salt & pepper, fresh herbs and chili flakes.
  7. Serve with yoghurt drizzled with olive oil.

Cauliflower Soup

This is a great one-pot meal that requires barely any preparation. I love it because I can chuck all the ingredients into a pan and let it do it’s thing. Plus, this soup is deliciously creamy and goes fantastically well with keto bread (which I share further down).

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Cauliflower soup (the coconut cream made it NEXT LEVEL creamy!)

  • 2 tbsp coconut oil
  • 1 small yellow onion, diced
  • 2 cloves garlic, minced
  • 1 small cauliflower, chopped
  • 4 cups veggie stock
  • 1/2 cup coconut cream
  • 1 cup coconut milk
  • salt & pepper, to taste

To make:

  1. Heat a large pot greased with coconut oil over medium-high heat.
  2. Add the onion and cook for 5 minutes, until lightly golden.
  3. Add the garlic and cauliflower and cook for 1 minute.
  4. Pour in the stock and bring to a boil.
  5. Reduce the heat to low and cover with a lid.
  6. Cook for 8-10 minutes, or until the cauliflower is tender.
  7. Add the cream and milk, allow to heat through then take off heat.
  8. Ladle into bowls and enjoy!!

No-tella Breakfast Smoothie

Tastes just like a nutella milkshake, but you can rest assured knowing this smoothie is full of healthy fats and none of the nasties. It’s deliciously creamy from the nut butter, and is so customisable! So feel free to experiment with different nuts and seeds! If you use hazelnuts in this smoothie, just ensure they’re peeled, as the skins tend to leave a bitter aftertaste. This recipe is originally from the Keto Simple cookbook.

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

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No-tella breakfast smoothie (I loved adding a dollop of coconut cream on top – SO GOOD!)

  • 2 large eggs (*can pasteurise them if worried about using raw eggs – see note below)
  • 3 tbsp coconut cream
  • 1/2 cup almond or hazelnut milk
  • 1/4 cup roasted peeled hazelnuts, or 2 tbsp roasted hazelnut butter (or can sub in roasted almonds or almond butter)
  • 1 tbsp cacao powder
  • 1/4 tsp vanilla extract

To serve:

To make:

  1. Place all the ingredients in a blender (if using ice cubes, add them in too).
  2. Process until smooth, creamy, and frothy on top. Pour into a serving glass, add toppings (if using) and enjoy!!

Tips:

*When using raw eggs, to prevent any health risks it can be a good idea to pasteurise them. To pasteurise eggs at home, pour enough water into a saucepan that it’ll cover the eggs when they’re placed in. Heat to about 60˚C (140˚F). Using a spoon, slowly place the eggs in the saucepan (make sure they’ve warmed up to room temperature beforehand to prevent them cracking when they enter the water). Keep the eggs in the water for about 3 minutes. Let cool, then store in the fridge for 6-8 weeks.

Summer Salad

I love to have this as a light meal, usually if I’m having a late dinner so I don’t feel heavy in the stomach going to bed. It also goes really well as a side dish, too. This recipe is originally from the Keto Simple cookbook.

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Summer salad – fennel, radish & cucumber (the dressing takes this salad to a whole new level!)

  • 1 bulb fennel
  • 6 large radishes
  • 1 large cucumber

Dressing:

  • 1/2 cup coconut cream or coconut yoghurt
  • 2 tbsp extra virgin olive oil
  • 1 cove garlic, crushed
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1/2 tsp onion powder
  • salt & pepper, to taste

To make:

  1. Thinly slice the fennel and place the fronds in your compost (alternatively you can use them as a garnish).
  2. Thinly slice the fennel, radishes, and cucumber. Place in a large mixing bowl.
  3. For the dressing: Mix all the ingredients in a small bowl.
  4. Add the dressing to the sliced vegetables and mix to coat.
  5. Place in the fridge for 30-60 minutes to allow the flavours to meld together.
  6. Store in fridge for up to 3 days.

Zucchini Hash

This is another one-pot dish, making it another favourite of mine (I love easy meals, they’re the best, huh?!).

  • 1 tsp coconut oil
  • 1 medium zucchini, diced
  • 4 mushrooms, sliced
  • 1 handful spinach
  • 2 tbsp fresh chopped parsley

For the guac:

  • 1/2 large avocado
  • 2 tsp lemon or lime juice
  • 1/4 small white onion, diced
  • 1/2 clove garlic, minced
  • salt, pepper, & chili flakes, to taste

To make:

  1. Heat a skillet greased with coconut oil over medium-low heat.
  2. Add zucchini, cover with a lid, and cook for 5-7 minutes, or until the zucchini is tender.
  3. Remove the lid and add in the mushroom and spinach. Cook for 5 minutes, add in the herbs, mix in then set aside.
  4. To make the guac: Place the avocado and lemon juice in a bowl, mash with a fork, then stir in the onion and garlic.
  5. Season with salt, pepper, and chili flakes to taste.
  6. The zucchini hash can be stored in the fridge for up to 4 days. The mashed avocado guac is best eaten fresh, but can be stored in a sealed jar in the fridge for 1 day.

Lemon 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. This recipe is originally from the Keto Simple cookbook.

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Lemon cakes (these make the perfect keto-friendly treat, especially if you’re a citrus fan like me!)

  • 1/3 cup almond flour
  • 1 tbsp coconut sugar
  • 1 tsp gluten-free baking powder
  • 1 large egg (or flax egg – to make it vegan)
  • 2 tbsp coconut oil
  • 1 tsp lemon zest
  • 1 tbsp lemon juice
  • 2 tbsp coconut cream
  • 1/4 tsp vanilla extract

To serve:

To make:

  1. Preheat oven to 130˚C (265˚F) fan forced or 150˚C (300˚F) conventional.
  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 flour, coconut sugar, and baking powder in a small bowl. In another bowl, whisk the egg, oil, lemon zest, lemon juice, cream, and vanilla.
  4. Add the dry ingredients to the wet ingredients and mix until well combined.
  5. Divide the batter between two ramekin dishes, then place in the oven and bake for around 20 minutes, or until set and slightly golden on top.
  6. Store at room temperature for 1 day or in the fridge for 5 days.
  7. Serve with coconut cream and enjoy!!

Keto Bread

This bread takes only 3 minutes to cook and goes sooooooo well with a bowl of warm soup! This recipe is originally from the Keto Simple cookbook.

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Keto bread – super easy and quick to make (I love pairing it with soup, the bread soaks up the broth which gives it so much flavour!)

  • 1/4 cup almond flour
  • 1/4 cup flax meal
  • 2 tsp psyllium husk powder
  • 1/4 tsp gluten-free baking powder
  • pinch of salt & pepper
  • 1 large egg (or flax egg – to make it vegan)
  • 1/4 cup water

To make:

  1. In a bowl combine all the dry ingredients, and in another bowl mix the wet ingredients together.
  2. Combine the wet ingredients with the dry and set aside for 5 minutes.
  3. Divide mixture between ramekin dishes and microwave on high for 2-3 minutes. Check every 30-60 seconds to avoid overcooking. If the bread does end up too dry, that’s ok. You can “rehydrate” it by pouring a tablespoon of water over the top of the bread, and then reheating it in the microwave for another 30 seconds.
  4. It keeps for 1 day at room temperature in a sealed container, up to 5 days in the fridge, and up to 3 months in the freezer.

More on keto:
The Ketogenic Diet – Vegan Style

Have you gone keto before? What’s your favourite recipe? Share with us below! We love getting new recommendations on recipes to try!

Lots of love,

🖤 Vanessa