Vegan Keto Butter Cauliflower
Our vegan keto butter cauliflower ticks all the boxes with its combination of spices, warming flavours and simplicity of ingredients. This is a beautiful vegan keto recipe, a substantial, filling meal without carbs or animal products!
Pair this with some cauliflower rice for a great low carb vegan curry alternative. Cauliflower is a great substitute for meat in this recipe, with some bite and texture to it, as well as a plethora of health benefits.
From Keto To Vegan Keto: Simple Vegan Alternatives
If you search through ruled.me , you will see a ton of recipes featuring eggs and cheese. Even most of the desserts are filled with high-fat dairy.
Are there any keto-friendly vegan dairy and egg replacements? Why yes yes there are.
Keto-Friendly Vegan Dairy Replacements
When it comes to buying keto-friendly vegan dairy products, make sure you are not getting any extra added sugar, hidden carbs, or unhealthy ingredients like hydrogenated oils. Some of these products may also have gums in them like agar agar or guar gum. These compounds are used to make the product creamier, and they are safe for most people. However, some people may get gastrointestinal discomfort from eating them, so look out for gums when switching to vegan dairy products.
The good news is that the availability of high-quality keto-friendly dairy alternatives is increasing rapidly. You can even have some of these products shipped directly to your house .
Now that we have keto-friendly dairy alternatives covered, what about eggs? Eggs, egg whites, and egg yolks are an essential ingredient in many of the most tantalizing ketogenic diet recipes, should vegans ditch these dishes altogether?
Is Frosting Gluten Free
Frosting should not have gluten in it but you would be surprised that some frosting does have gluten. If the frosting uses wheat paste or flour as a thickener it has gluten. The best way to make sure your icing is gluten free is to check the label or make your own at home. The recipes in this post all have recipes for gluten free cupcake icing.
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Vegan Keto Diet Guide: Benefits Foods And Sample Menu
The ketogenic diet is a high-fat, low-carb, moderate-protein diet promoted for its powerful effects on weight loss and overall health.
Though often associated with animal foods, this way of eating can be adapted to fit plant-based meal plans including vegan diets.
Vegan diets exclude all animal products, making it more difficult to eat low-carb.
However, with careful planning, vegans can reap the potential benefits of a ketogenic diet.
This article explains what to eat and avoid on a vegan keto diet and provides a one-week vegan keto menu.
Keto Zucchini Crust Pizza
Get ready for your next favorite vegan keto dinner for the whole family! This recipe for a simple low-carb zucchini pizza crust calls for only five simple ingredients, is free from cheese, eggs and flour and high in veggies. Only 2.6 grams of net carbs per slice, this keto pizza can be loaded with anything from tomatoes to olives or vegan cheese.
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How Do I Get Enough Protein On The Ketogenic Vegan Diet
For anyone following any vegan diet, and athletes especially, the question always comes up: How do you get enough protein? Nelson recommends about 0.7g of protein per pound of your goal body weight as a baseline daily intake for active peopleand most nutritionists recommend up to one gram per pound if youre weight training.
Your main challenge will be to find plant-based protein sources to hit that number that isnt also high in carbs.
To get an idea of what that entails, consider that an average-sized person who eats about 2,000 calories a day will need 100200g protein daily . A three-quarter cup serving of sunflower seeds nets you 2530g protein, but also costs you 10g of carbs. Almonds have a similar protein-to-carb ratio at 30g to 15g per cup. The key is to accumulate enough protein from vegan sources without letting your carbs creep up too high.
Your best bet for low-carb vegan protein may be hemp seeds, which provides 30g protein and 8g fiber in a mere half cup. Seitan, which is made from wheat, is another good choice and offers about 18g protein and 2g carbs every three ounces. Tofu and tempeh rank high as well .
If youre willing to go the supplement route, hemp and other vegan-sourced protein powders such as rice and pea, which have about a 5:1 protein-to-carb ratio, are the best choices and may be indispensable for athletes and workout fiends.
Vegan & Gluten Free Dinner Recipes
Get some dinner inspiration from these 35 dinner recipes that are all vegan and gluten free!
So, I know that in my last post I talked about how I wasnt strictly following a gluten free diet anymore, but I still eat a lot of gluten free foods and will continue to do so. I thought it would be helpful to put together a roundup of all of my gluten free dinners that also happen to be vegan because I know theres a lot of people out there who dont eat gluten or dairy.
I hope you all find these recipes helpful and maybe they can even give your weekly dinner menu a little shakeup! Enjoy
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Recipe Notes & Variations
- Remember, the thinner the dough, the crispier your vegan crackers will be.
- Allow the crackers to cool entirely after baking before eating any, they should continue to crisp up as they cool.
- Feel free to sprinkle some seeds over your homemade crackers before baking poppy seeds, sesame seeds, or even a seasoning mix like everything bagel seasoning will work. Note that any additional ingredient will affect the low-carb crackers net carbs.
- You could transform this keto cracker recipe into a sweet treat too! Omit the savory spices and, instead, add some sugar and some cinnamon or pumpkin spice.
Will You Try A Vegan Keto Recipe
A small change to a diet can make all the difference! As they say, take baby steps!
A vegan keto diet is easy to follow and there has to be a vegan keto recipe from our list that caught your interest!
Sometimes all it takes is looking at something from a different angle, think cauliflower steaks doused in a rich gravy, hemp hearts as a healthy topping for ice cream, or tahini for a sesame flavor in a salad dressing.
Just give it a try and you might find a new favorite!
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Salmon With Thai Coconut Cream Sauce Recipe
A healthy fish dinner made under 30 minutes. This one-skillet salmon dish is made with Thai spices, onions, garlic, ginger, julienned bell peppers, carrots, zucchini and coconut milk. To finish this most flavourful creamy sauce, add some fresh lime juice and fresh herbs such as cilantro, Thai basil and or fresh mint. This is a low carb fish dinner packed with delicious flavours. Serve with a light salad.
Can You Use Butter Instead Of Oil When Making Gluten Free Cupcakes
Yes! In a cupcake recipe butter and oil both do the same thing, they add flavor and moisture to the batter. You can replace oil for butter at a 1:1 ratio. That means you can use the same amount of butter as the amount of oil the recipe calls for. So if the recipe requires 1 cup of oil you would replace it with one cup of melted butter.
Always melt the butter before putting it in the batter, if you are replacing butter with oil. The only time you would use cold butter as an oil replacement is if the original recipe wanted you to cut in cold coconut oil.
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Vegan Chili Fish Tacos With Hempseed Sour Cream
For the fish:
1 can hearts of palm, drained, rinsed, and chopped2 tbsp tamari, soy sauce, or liquid aminos½ tsp garlic powder½ tsp Sriracha or chili paste1 tbsp sesame oil
For the hempseed sour cream:
1 cup hulled hempseeds
Romaine lettuce boats for taco shellsAbout a ¼ cup shredded purple cabbage1 scallion, choppedkelp flakes to taste juice of 1 lime
1. Add all hempseed sour cream ingredients to a blender and process until smooth. Add water if you want a smoother, creamier texture. Set aside.2. Place a saucepan over low heat and pour in the sesame oil. Add the hearts of palm mixture from step 1 and sauté until everything is warm and the excess liquid is absorbed .3. Let the hearts cool a bit and then assemble tacos by layering the hearts in the lettuce boats first, then the cabbage, sour cream, and scallions. Sprinkle kelp flakes on top and finish with lime juice.
Servings: 2, Calories per serving: 215, Protein per serving: 11g, Carbs per serving: 4g, Fat per serving: 16g
Breakfast Quinoa With Apple
Set aside your regular oat porridge for a protein-dense, gluten-free quinoa bowl. Topped with crisp apple, creamy banana, and sweet and chewy raisins with a healthy dose of cinnamon and brown sugar, this vegan gluten-free breakfast bowl is sure to impress.
This cinnamon orange porridge bowl is a wonderful option for those wanting a low-fuss, high nutrient breakfast that is naturally gluten-free, vegan, and packed with flavor. This version includes orange, cinnamon, and nutmeg, with dried berries.
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Bacon Wrapped Cauliflower With Avocado Aioli Recipe
In this recipe, the flavour of the cauliflower is enhanced by the smoked bacon, maple syrup and black pepper. Sometimes the simplest combinations work the best. This easy to make appetizer is served with a creamy avocado aioli, but most dips will work well with this recipe. This appetizer is keto, paleo and gluten-free friendly. Only about 1 net carb each.
What Is A Good Egg Replacement When Making Gluten Free Cupcakes
There are tons of great egg replacements that are good for gluten free cupcake recipes. Here is a list of my favorites!
- 1/4 cup of yogurt per egg
- 1/4 cup of applesauce per egg
- 1 tbsp of olive oil per egg
- 1 tbsp of disolved ager ager per egg
- 1 tbsp of disolved gelatin per egg
- Commercial egg replacement like just egg
- Flax Egg: mix 1 tbsp of ground flaxseeds with 3 tbsp of water until its thickened
- Chia Egg: mix 1 tbsp of ground chia seeds with 3 tbsp of water until its thickened
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Storing And Freezing Tips
- To store: Leftover flourless chocolate cake must be stored in the refrigerator, especially if it has frosting on it. Keep it covered or in a sealable container, and it will remain fresh for up to 2 weeks.
- Can you freeze a flourless chocolate cake? You can freeze this flourless chocolate cake. Keep leftover cake in a freezer friendly container, and it can be stored in the freezer for up to 6 months.
To enjoy this flourless chocolate cake from a frozen state, thaw overnight in the fridge, before allowing to thaw at room temperature the day of consumption.
DO NOT reheat using an oven or microwave, as this will thaw and cook it at the same time.
Vegan Keto Bread Recipe
This Vegan Keto Bread recipe ticks all the right boxes when it comes to healthy and guilt-free eating It is low-carb, fiber-rich, gluten-free, egg-free, dairy-free, and sugar-free! These soft and chewy bread loaf slices will bring back the joy of eating your favorite sandwiches without having to wait for the next cheat day.
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Keto Ham And Cheese Egg Cups Recipe
Using only three ingredients plus seasoning, these low carb ham and cheese egg cups are simple enough for anyone to make. They remind me a bit of an eggs benedict but without the muffin. The best part they are so pretty and tasty you can serve them for a special brunch. The ham has crispy edges, the cheese is oozing with deliciousness, and the eggs are perfectly cooked.
The Benefits Of Following A Vegan Keto Diet
A plethora of health benefits are associated with vegan and ketogenic diets, but no research studies examine what happens when we combine the two together. The closest thing to a vegan keto diet clinical trial was conducted in 2013, comparing a vegan, low-carb diet to a high-carb, lacto-ovo vegetarian diet.
Though the vegan, low-carb group was allowed 26% carbs per day, their results were still significantly better than the high-carb group. After six months, they experienced 2 pounds more weight loss and greater reductions in LDL-C and triglycerides. These results follow in line with the benefits that researchers have found for vegan diets and keto diets.
Vegan diets, for example, have been shown to lower the risk of various chronic health conditions, including heart disease, diabetes, and certain cancers. People who adopt vegan diets also tend to lose more weight than those who include animal products like meat and dairy in their diets.
That being said, research on keto dieting has uncovered incredible benefits as well. Overall, the keto diet has been found to:
- promote significant weight loss
- reduce insulin resistance
- enhance brain health
- aid in the treatment of various health conditions
If youd like to take a deeper dive into the research behind these benefits, follow this link. By combining these two approaches, you can experience the benefits of carb restriction, ketosis, and plant foods while each meal supports animal welfare and environmental health simultaneously.
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Instant Pot Pinto Beans
Using an Instant Pot, you can cook dried beans in just a fraction of the time it takes on the stovetop, yet with just as much flavor. They’re perfect for adding to tons of meals throughout the week . You can even make a flavored broth for a more aromatic side.
This Lima Bean Vegan Sausage is an excellent addition to your gluten-free vegan recipes rotation. These juicy, firm, and flavorful vegan sausage patties are packed with wholesome ingredients and are ready in 25 minutes.
Citrus Keto Green Smoothie
If you like to start your day with a healthy dose of greens, this is the smoothie for you. You can feel free to add extra greens like spinach, kale, or dandelion greens, but youll get a powerful punch of nutrients in the Perfect Keto Micronutrients Greens Powder without any additions. Enjoy your citrus green smoothie on its own or with a cup of fruit on the side.
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Low Carb Flourless Chocolate Cake Tips
- For ease of removal, dont simply grease the cake pan. Instead, cut a piece of parchment paper to fit the base.
- If you dont use the microwave, heat the butter and chocolate over extremely low heat.
- Do not overmix the cake batter after adding in the cocoa powder- carefully fold it through until it is just combined.
- Any chocolate frosting works. You can keep it unfrosted, and it will still be delicious!
- The low carb flourless chocolate cake must be cooled completely, before frosting.
- Be careful when transferring the cake from the pan, as it will be fragile.
Healthy Christmas And Holiday Cookie Bars
Cookies made into healthy bars which require NO baking! Thick and chewy bars topped with a guilt-free frosting! All are perfect to keep refrigerated and are freezer-friendly.
Bonus! The BEST Healthy Paleo and Vegan Chocolate Chip cookies ever!
These grain-free chocolate chip cookies are soft, chewy but with slightly crispy edges! They take just 20 minutes and use just one bowl! Made with no butter, no eggs, and no refined sugar, they are the ultimate gluten-free and healthy chocolate chip cookie recipe to have on hand!
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Vegan Keto Protein Brownies
1 ½ cups warm water½ cup peanut butter2 scoops plant-based protein powder¼ cup cocoa powder2 tsp baking powder
1. Preheat oven to 350 degrees and coat a baking sheet with non-stick cooking spray. In a bowl, combine the water, peanut butter, and sugar substitute.2. In a separate bowl, sift together protein powder, cocoa, coconut flour, and baking powder.3. Mix the dry ingredients into the wet ones. A thick batter with a frosting-like texture will form.4. Scoop the batter into the pan, smooth the surface, and bake 4045 minutes . Let cool before serving.
Servings: 8 brownies, Calories per serving: 157, Protein per serving: 12.5g, Carbs per serving: 4.2g, Fat per serving: 9g
Vegan Ketogenic Diet Meal Examples
This keto-friendly vegan dessert will satisfy your sugar cravings. Scratch that youll forget all about sugar after you indulge in one of these.
These are only a small sampling of the keto-friendly vegan recipes that are available on the internet. However, just by sticking with the sauces and suggestions from these eight vegan ketogenic meals, you will be able to create dozens of different delicious meal combinations.
Soon, you will be able to develop your own meal plan. Until then, here is a quick meal plan to help you out.
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Keto Chicken Shawarma Kebabs
Venture out of your flavor comfort zone and try making some juicy keto chicken shawarma kebabs for dinner!
Youll want to marinate the cubed chicken breasts for at least 4 hours to get the herbs and spices to infuse with the meat. You can cook these on the grill or bake them in the oven, either way, youll still end up with perfectly succulent kebabs.