To be honest, the keto diet happened to be a pretty helpful and amazing discovery for me. Although it doesn’t look like that at first, it’s really not all about restrictions – it’s more about discovering healthier meals with high-quality nutritive value. Still, if you are a vegan who wants to try out a ketogenic diet and, for example, come up with some quick vegan keto dinner recipes, things can get a little bit complicated.
I mean– it is a bit harder, but, fortunately, not impossible. So, how to find some recipes then? Down below we bring you our ‘top 7’ list of both vegan and keto-friendly quick solutions and everything you need to pay attention to while preparing your meals.
Top 7 Quick Vegan Keto Dinner Recipes
1. Zucchini Noodles with Spinach Pesto
When it comes to quick vegan keto dinner recipes, the best noodle option are definitely zoodles. Have you tried those before? We have already mentioned some great zucchini benefits and what a great source of lutein, fibers, manganese, and vitamins they are.
On the other hand, spinach is also an excellent choice when it comes to keto-friendly veggies. Do you remember Popeye? His entire strength came out of that small can of spinach. No wonder, since this ingredient is a real-life saver as well!
Yup, it’s a great source of folate, magnesium, iron, and vitamins K, A, C, and B2. Vitamin K is one of the essential elements when it comes to maintaining bone health and it’s not easy to find vegetables richer in that vitamin than spinach.
Moreover, this green combo is truly a health bomb and it comes as an ideal choice when you don’t feel like spending hours of your time for preparing dinner. Don’t forget to let us know how it worked!
Get the recipe here Foodnetwork.ca
2. Spicy Garlic Soy Tofu
I realize it’s really not the same being on keto or a keto vegan diet. As I have already mentioned, it’s not impossible, but it’s still essential to carefully think through your daily menu in order to avoid some unwanted ingredients.
Coupled with that, the basic point of a vegan diet is replacing eggs, dairies, meat and the rest of the products that come from animals with plant-based ones. Meat, one of the basic ingredients on our everyday menus, can be replaced with seitan, tempeh, tofu, and other meat substitutes. This recipe is based on tofu, but you can pick whichever substitute you want.
Still, no matter how you choose to replace meat, don’t forget to adjust the macros ratio to your body needs. What does that mean? Well, keep in mind to consume at least 70% of your calories from plant-derived fats. That way you are replacing saturated and trans fats that are considered bad with some healthier ones that are good for your heart – in adequate amount, of course.
That includes avocados, nuts, seeds, vegan dairy substitutes, etc. What about healthy cooking oils? Yes, they are an excellent option as well, just be careful to choose the right ones like avocado oil, olive oil, coconut oil, etc.
Also, try taking around 35g of carbs per day. When it comes to proteins, make sure to take at least 25% of calories from plant-based ones.
Get the recipe here FoodNetwork.ca
3. Sichuan Vegetable Stir Fry
Vegetables are essential in quick vegan keto dinner recipes. Cucumber, peppers, zucchini, tomato, leafy greens… They are all excellent choices when it comes to planning your daily menu. Which ones do you like the most? I have to admit that cucumbers and some of these leafy greens are something you can almost always find in my fridge.
Also, how to be sure which vegetables are low in carbs? Well, you can always check the calorie chart, but there is an unofficial rule that might help you memorize this. Here it goes – vegetables that grow above the ground are low-carb, while those that are below ground usually have higher amount of carbs.
In the end, have fun in combining your favorite veggies in order to create some new recipe you are going to enjoy the most – that’s what it’s all about!
Get the recipe here FoodNetwork.ca
4. Asparagus & Radish Salad with Avocado Tarragon Dressing
Finally, here it comes – a nice, tasty salad that’s easy to prepare. I have to admit those are my favorite when it comes to keto-friendly solutions. Yup, I am usually lazy during night, so, if I don’t have some lunch leftovers, I really prefer the quickest solution there can be. Of course, it really helps when you know that a quick meal can be healthy as well.
When was the last time you ate asparagus? If you can’t remember, definitely get ready to include this healthy veggie in your weekly menu. Maybe not right away since it’s a spring plant, but keep it in mind until its time comes.
It has a pretty specific taste you might not like if you eat asparagus only by itself. Still, you will certainly enjoy it after blending it with some of your other favorite keto-friendly ingredients. It also comes as a great source of fibers, folate and vitamins A, E, C and K.
Radish is one of those plants that reminds me how much I love spring and all those healthy and colorful veggies it brings! It’s great for boosting your immunity, regulating blood pressure and solving particular digestion problems.
Get the recipe here FoodNetwork.ca
5. Roasted Spaghetti Squash with Kale and Parm
Was it hard for you to give up your favorite spaghetti after transferring to both ketogenic and vegan diet? Don’t worry, every meal we used to consumed has its healthier version. You probably already have your favorite keto spaghetti type? If not, try searching for low carb types of spaghetti that might be suitable for your preferences and needs.
Kale is also one of the healthiest leafy greens you can add to your dinner combinations. It’s a winter vegetable that is high in potassium, fiber, calcium, antioxidants and vitamin K. Studies has shown it can help increase insulin sensitivity and lower your glucose levels. It’s also a source of beta-carotene, which comes as an important component for healthier hair and skin.
Above all, it’s great for your immunity as well, which is exactly what we need during these cold days!
Get the recipe here FoodNetwork.ca
6. Vegan Keto Walnut Chili
What are your favorite nuts? I love almonds the most, but walnuts are such a refreshing and tasteful discovery within dinner recipes as well! Nuts are generally rich in good fats so they are even more than suitable for a ketogenic diet.
Of course, walnuts are also pretty good source of omega-3 acids. They reduce blood pressure, support good brain function, improve blood fats and support male reproductive health. Not bad, right?
This recipe contains green bell peppers, coconut milk, chili powder, cumin, garlic, zucchini, cinnamon and many other ingredients that will keep you warm and healthy during these cold winter days. Although it sounds like a incompatible mixture at first (it happened to me at first), I dare you to try it out and let me know your opinion after tasting this delicacy!
Get the recipe here Abbey’s Kitchen
7. Spiralized Vegetable Noodles with Smoked Tofu and Spicy Peanut Sauce
Noodles are the best solution when it comes to quick vegan keto dinner recipes, whether you choose a vegetable or some other keto-friendly ones. This recipe prefers raw spiralized vegetable noodles that come as an excellent side dish for smoked marinated tofu and peanut dressing.
I prefer my dressing to be more spicy, exactly like it was shown in this recipe. Of course, you can always adjust it to your own preferences and add some other of your favorite spices that may not be mentioned within this recipe. Even if it’s not so spicy, I am sure peanut taste will be just enough.
Not only it’s tasteful, but it also comes as a great source of dietary fiber, plant-derived protein, minerals and healthy fats. Peanuts come in many shapes, but I have to admit my favorite form is butter or dressing.
Get the recipe here Supergolden Bakes
Conclusion
What else is there to say about quick vegan keto dinner recipes, except for some some extra tips?
First, keep it both quick and healthy. I know it sounds a bit difficult, but as you can see from this list, it’s definitely possible.
Try to avoid processed foods (prepared foods, sauces, frozen meals or condiments). Of course, it’s not always easy because sometimes we are simply too tired for anything else, but occasional cheat days were never a problem if your regular diet basis is good, right?
Limit your intake of sugar, whether it’s natural or processed. That’s what ketogenic diet is all about – reducing sugars and carbs.
Not everything works for everyone so try to discover which ingredients suit you best. Play around, discover some new recipes, try your very own versions of them. Enjoy your food and take it as a fun part of your life. Bon appetite!
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