Are you a beginner looking to jumpstart your plant-based ketogenic journey? Do you crave mouthwatering dishes that are not only delicious but also good for you? Look no further! As a pioneer in the vegan and keto communities, we’re thrilled to bring you 18 scrumptious recipes that will satisfy your cravings and nourish your body. From creamy smoothies to decadent desserts, these recipes showcase the incredible versatility of plant-based ingredients on a ketogenic diet.
In this article, we’ll take you on a culinary adventure through the world of vegan keto cuisine, exploring innovative twists on classic dishes and introducing you to new flavors that will tantalize your taste buds. Whether you’re a seasoned pro or just starting out, these recipes are designed to be accessible, easy to follow, and most importantly – absolutely mouthwatering!
Creamy Avocado and Spinach Smoothie
Start your day with a refreshing and nutritious blend of creamy avocado, spinach, and banana. This smoothie is packed with healthy fats, protein, and fiber to keep you energized and focused throughout the morning.
Ingredients:
– 1 ripe avocado
– 2 cups fresh spinach leaves
– 1 medium banana
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. Peel and pit the avocado and add it to a blender.
2. Add the fresh spinach leaves, banana, and almond milk to the blender.
3. Blend on high speed until the mixture is smooth and creamy, stopping to scrape down the sides of the blender as needed.
4. Add honey to taste and blend until well combined.
5. Add ice cubes if you prefer a thicker consistency and blend until the ice is crushed.
6. Pour into a glass and serve immediately.
Cooking Time: 2-3 minutes
Cauliflower Rice Stir-Fry with Tofu
A quick and nutritious vegetarian dish that’s perfect for a weeknight dinner or meal prep. This recipe uses cauliflower “rice” as a low-carb alternative to traditional rice, paired with crispy tofu and savory stir-fry flavors.
Ingredients:
– 1 head of cauliflower
– 1/2 block of firm tofu, drained and cut into small cubes
– 2 tablespoons of vegetable oil
– 1 small onion, thinly sliced
– 2 cloves of garlic, minced
– 1 teaspoon of soy sauce
– 1 teaspoon of oyster sauce (optional)
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Pulse the cauliflower in a food processor until it resembles rice.
2. Heat oil in a large skillet or wok over medium-high heat. Add tofu and cook until golden, about 3-4 minutes per side. Remove from pan and set aside.
3. In the same pan, add onion and garlic and stir-fry until softened.
4. Add cauliflower “rice” to the pan and stir-fry for about 5 minutes, or until tender.
5. Return tofu to the pan and stir in soy sauce and oyster sauce (if using). Season with salt and pepper to taste.
6. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 20-25 minutes
Zucchini Noodles with Almond Pesto
A refreshing twist on traditional pasta, this recipe combines the nutty flavor of almond pesto with the lightness and crunch of zucchini noodles.
Ingredients:
– 2 medium zucchinis
– 1/4 cup almond pesto (homemade or store-bought)
– 2 tablespoons olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat a spiralizer or mandoline to create zucchini noodles.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the zucchini noodles and cook for 3-4 minutes, stirring occasionally, until slightly tender but still crisp.
4. Stir in the almond pesto and season with salt and pepper to taste.
5. Serve immediately, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Coconut Flour Pancakes with Berries
These fluffy pancakes are made with coconut flour and packed with sweet and tangy berries, making for a delightful breakfast or brunch option. Perfect for those with gluten intolerance or preferences.
Ingredients:
– 1 cup coconut flour
– 2 large eggs
– 1/4 cup granulated sugar
– 1/2 teaspoon salt
– 1/4 teaspoon baking soda
– 1/2 cup unsweetened almond milk
– 2 tablespoons melted coconut oil
– Fresh berries (such as blueberries, strawberries, or raspberries)
Instructions:
1. In a bowl, whisk together eggs, sugar, and salt.
2. Add the coconut flour, baking soda, and almond milk. Whisk until smooth.
3. Add the melted coconut oil and mix well.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop the batter by 1/4 cupfuls onto the skillet.
6. Cook for 2-3 minutes, until bubbles appear on surface.
7. Flip and cook for an additional 1-2 minutes, until golden brown.
8. Serve warm with fresh berries.
Cooking Time: 15-20 minutes
Vegan Keto Chocolate Chia Pudding
Satisfy your sweet tooth with this creamy and indulgent vegan keto chocolate chia pudding, perfect for a low-carb treat. With just a few simple ingredients, you can enjoy a guilt-free dessert that’s packed with nutritious chia seeds.
Ingredients:
– 1/2 cup chia seeds
– 1/4 cup unsweetened almond milk
– 1/4 cup coconut cream
– 2 tablespoons unsweetened cocoa powder
– 1 tablespoon maple syrup (or sweetener of choice)
– 1/4 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Let it sit for 5-7 minutes to allow the chia seeds to absorb the liquid.
2. In a separate bowl, whisk together coconut cream, cocoa powder, maple syrup, vanilla extract, and salt until smooth.
3. Add the coconut cream mixture to the chia seed mixture and stir well.
4. Refrigerate for at least 2 hours or overnight to allow the pudding to set.
5. Serve chilled and enjoy!
Cooking Time: 2 hours or overnight
Spicy Roasted Brussels Sprouts with Tahini
Spicy Roasted Brussels Sprouts with Tahini: A flavorful and nutritious side dish that combines the natural sweetness of Brussels sprouts with the creamy richness of tahini.
Ingredients
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1 tablespoon tahini
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper (optional)
– Salt and pepper to taste
– 2 cloves garlic, minced (optional)
Instructions
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, salt, and pepper until evenly coated.
3. Spread the sprouts on a baking sheet in a single layer.
4. Roast for 20-25 minutes, or until tender and caramelized, flipping halfway through.
5. While the sprouts are roasting, mix tahini, cumin, smoked paprika, and cayenne pepper (if using) in a small bowl.
6. Remove the sprouts from the oven and toss with garlic (if using) and tahini mixture.
7. Serve warm or at room temperature.
Cooking Time: 25-30 minutes
Stuffed Portobello Mushrooms with Walnut Crumble
Elevate your dinner game with this savory and earthy recipe that combines the richness of portobello mushrooms with the crunch of walnut crumble. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 large portobello mushrooms, stems removed and caps cleaned
– 1/2 cup breadcrumbs
– 1/2 cup grated Parmesan cheese
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
– 1/4 cup walnut halves
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together breadcrumbs, Parmesan cheese, olive oil, onion, garlic, thyme, salt, and pepper.
3. Stuff each mushroom cap with the breadcrumb mixture, dividing it evenly among the four mushrooms.
4. Top each mushroom with chopped parsley and walnut halves.
5. Bake for 20-25 minutes or until mushrooms are tender and filling is golden brown.
Cooking Time: 20-25 minutes
Almond Butter Fat Bombs
These bite-sized treats are perfect for satisfying your sweet tooth while providing a boost of healthy fats. With just a few simple ingredients, you can enjoy the creamy texture and nutty flavor of almond butter in a convenient and portable form.
Ingredients:
– 1/2 cup almond butter
– 1/4 cup coconut oil
– 1 tablespoon honey or stevia
– 1/2 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a medium-sized bowl, combine the almond butter, coconut oil, and honey or stevia. Mix until smooth and creamy.
2. Add the vanilla extract and salt to the mixture and stir well.
3. Use a spoon or small cookie scoop to form the mixture into small balls, about 1 inch in diameter. You should end up with around 12-15 fat bombs.
4. Place the fat bombs on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
5. Store your fat bombs in an airtight container in the refrigerator for up to 5 days.
Cooking Time: None, as these treats require no cooking.
Keto Vegan Cauliflower Mac and Cheese
A creamy, cheesy, and indulgent vegan take on the classic comfort food dish, now adapted to fit a keto diet!
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup cashew cream (see note)
– 1/2 cup nutritional yeast
– 1 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup vegan cheddar cheese shreds (such as Daiya or Follow Your Heart)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. In a large skillet, heat the olive oil over medium-high heat. Add onion and garlic; sauté until softened.
4. Add cauliflower to the skillet and cook for about 5 minutes, or until tender.
5. In a blender or food processor, combine cashew cream, nutritional yeast, paprika, salt, and pepper. Blend until smooth.
6. Pour the cheese sauce over the cooked cauliflower mixture; stir well.
7. Transfer the mac and cheese to a baking dish and top with vegan cheddar shreds.
8. Bake for 20-25 minutes or until golden brown.
Note: To make cashew cream, soak 1/2 cup of cashews in water for 4 hours, then blend with 1/2 cup fresh water until smooth.
Avocado and Coconut Flour Muffins
These moist and flavorful muffins are perfect for a healthy breakfast or snack. The combination of ripe avocados, coconut flour, and natural sweeteners creates a deliciously satisfying treat.
Ingredients:
– 3 large ripe avocados, mashed
– 1 cup coconut flour
– 1/2 cup unsweetened almond milk
– 1/4 cup honey or maple syrup
– 1 egg
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1 tablespoon melted coconut oil
– Optional: chopped nuts, shredded coconut, or chocolate chips for added texture and flavor
Instructions:
1. Preheat oven to 350°F (180°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, combine mashed avocados, coconut flour, almond milk, honey or maple syrup, egg, baking powder, and salt. Mix until smooth.
3. Add melted coconut oil and mix well.
4. Divide the batter evenly among the muffin cups.
5. Bake for 20-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
6. Allow muffins to cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.
Cooking Time: 20-22 minutes
Garlic Herb Cauliflower Mash
Elevate your side dish game with this flavorful and nutritious cauliflower mash recipe. A perfect combination of garlic, herbs, and creamy texture makes it a great accompaniment to any main course.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1/4 cup chicken or vegetable broth
– 1 tablespoon butter
– 1 teaspoon chopped fresh parsley
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem. Cut into florets.
3. In a large bowl, toss cauliflower with olive oil, garlic, salt, and pepper until well coated.
4. Spread the cauliflower mixture on a baking sheet and roast for 20-25 minutes or until tender and lightly browned.
5. Remove from oven and let cool slightly.
6. Add broth, butter, parsley, and a pinch of salt to the roasted cauliflower. Mash with a fork or potato masher until smooth.
Cooking Time: 45-50 minutes
Vegan Keto Coconut Curry Soup
A creamy and aromatic soup that combines the richness of coconut with the warmth of curry, perfect for a chilly evening.
Ingredients:
– 1 can (14 oz) full-fat coconut milk
– 2 tablespoons vegan butter or oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon grated fresh ginger
– 1 tablespoon curry powder
– 1/2 teaspoon ground cumin
– 1/4 teaspoon turmeric
– Salt and pepper to taste
– 2 cups vegetable broth (homemade or store-bought)
– Fresh cilantro leaves for garnish
Instructions:
1. In a large pot, melt vegan butter or heat oil over medium heat.
2. Add onion, garlic, and ginger; sauté until the onion is translucent.
3. Stir in curry powder, cumin, and turmeric; cook for 1 minute.
4. Pour in coconut milk and broth; bring to a simmer.
5. Reduce heat to low and let soup simmer for 10-15 minutes or until flavors have melded together.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 20-25 minutes
Chocolate Peanut Butter Protein Bars
Satisfy your cravings while fueling your body with these delicious and nutritious protein bars. Made with wholesome ingredients, they’re perfect for a post-workout snack or a healthy indulgence.
Ingredients:
– 2 cups rolled oats
– 1 cup creamy peanut butter
– 1/2 cup unsweetened cocoa powder
– 1/4 cup honey
– 1/4 cup protein powder of your choice (e.g., whey, casein, or plant-based)
– 1/4 cup chopped dark chocolate chips (at least 70% cocoa)
– Pinch of salt
Instructions:
1. In a medium bowl, combine oats, peanut butter, and honey. Mix until smooth.
2. Add protein powder and mix until well combined.
3. Melt the chocolate chips in a double boiler or microwave-safe bowl in 30-second increments, stirring between each interval until smooth.
4. Fold the melted chocolate into the oat mixture until well combined.
5. Press the mixture into a lined or greased 8×8-inch baking dish.
6. Refrigerate for at least 30 minutes before cutting into bars.
Cooking Time: None required! These no-bake bars are ready to go after refrigeration.
Roasted Eggplant with Cashew Cheese
Eggplant takes center stage in this creative take on the classic roasted vegetable dish, paired with a rich and creamy cashew cheese sauce.
Ingredients:
– 2 medium eggplants
– 1/2 cup raw cashews
– 1/4 cup nutritional yeast
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Slice the eggplants into 1-inch thick rounds, discarding any excess flesh.
3. Place the eggplant slices on a baking sheet lined with parchment paper.
4. Drizzle with olive oil and season with salt and pepper.
5. Roast in the preheated oven for 20-25 minutes, or until tender and lightly browned.
6. While the eggplants are roasting, blend the cashews, nutritional yeast, lemon juice, and a pinch of salt in a food processor until smooth and creamy.
7. Remove the eggplants from the oven and top each slice with a dollop of cashew cheese.
Cooking Time: 25-30 minutes
Keto Vegan Taco Lettuce Wraps
This recipe takes the traditional taco concept and gives it a keto-friendly vegan spin, using crunchy lettuce leaves as wraps instead of tortillas. The result is a flavorful, low-carb, and nutritious meal that’s perfect for a quick lunch or dinner.
Ingredients:
– 1 head of romaine lettuce
– 1 cup cooked black beans, rinsed and drained
– 1/2 cup diced tomatoes
– 1/4 cup chopped cilantro
– 1 tablespoon lime juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– Optional: avocado slices, sour cream, or shredded vegan cheese for added flavor
Instructions:
1. In a medium bowl, combine black beans, diced tomatoes, and chopped cilantro.
2. Squeeze lime juice over the mixture and toss to coat.
3. Divide the lettuce leaves into wraps.
4. Spoon about 1/4 cup of the bean mixture onto each wrap.
5. Drizzle with olive oil and season with salt and pepper to taste.
6. Add optional toppings if desired.
Cooking Time: None! This recipe is quick and easy, ready in under 10 minutes.
Pumpkin Seed and Flaxseed Crackers
These crunchy and nutritious crackers are perfect for snacking or serving with your favorite dips. The addition of pumpkin seeds adds a delightful nutty flavor and extra crunch.
Ingredients:
– 1 cup rolled oats
– 1/2 cup whole wheat flour
– 1/4 cup flaxseed meal
– 1/4 cup pumpkin seeds
– 1/2 teaspoon salt
– 1 tablespoon olive oil
– 3 tablespoons water
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine oats, whole wheat flour, flaxseed meal, and pumpkin seeds.
3. Add salt, olive oil, and water. Mix until a dough forms.
4. Roll out the dough to about 1/8 inch thickness.
5. Cut into desired shapes or simply break into pieces.
6. Place on prepared baking sheet and bake for 15-20 minutes, or until lightly golden.
Cooking Time: 15-20 minutes
Stuffed Bell Peppers with Hemp Seeds
This recipe combines the sweetness of bell peppers with the nutty flavor of hemp seeds, creating a nutritious and flavorful dish perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked rice
– 1 cup black beans, cooked
– 1/2 cup chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 2 tablespoons hemp seeds
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix cooked rice, black beans, onion, garlic, cumin, salt, and pepper.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Drizzle olive oil over the peppers and sprinkle with hemp seeds.
6. Place peppers in a baking dish and bake for 25-30 minutes or until tender.
Cooking Time: 25-30 minutes
Coconut Yogurt Parfait with Nuts
A refreshing and healthy dessert or snack that combines the creaminess of yogurt, the crunch of nuts, and the sweetness of coconut.
Ingredients:
– 1 cup plain full-fat yogurt (preferably Greek-style)
– 2 tablespoons unsweetened shredded coconut
– 1/4 cup chopped mixed nuts (such as almonds, walnuts, and pecans)
– 1 tablespoon honey or maple syrup (optional)
Instructions:
1. In a small bowl, combine the yogurt and unsweetened shredded coconut. Mix well until the coconut is evenly distributed.
2. Spoon the coconut yogurt mixture into a glass or parfait dish.
3. Top the yogurt with chopped mixed nuts.
4. Drizzle with honey or maple syrup, if desired.
5. Serve immediately, or cover and refrigerate for up to 24 hours.
Cooking Time: None needed!
Summary
Discover the perfect blend of vegan and keto recipes for beginners! This collection of 18 mouth-watering dishes is sure to satisfy your cravings. From creamy smoothies to savory stir-fries, and from decadent puddings to crispy pancakes, there’s something for everyone. Try your hand at making cauliflower rice, zucchini noodles, or coconut flour pancakes, and indulge in the rich flavors of spicy roasted Brussels sprouts, stuffed portobello mushrooms, or vegan keto mac and cheese. Whether you’re a seasoned cook or just starting out, these recipes are sure to delight!
