21 Low-Carb Vegan Dinner Recipes (2024)

FAQs

What vegan foods are low in carbs? ›

This includes almonds, walnuts, macadamia nuts, peanuts and pumpkin seeds. Soy: Foods like tofu and tempeh are high in protein and fat, but low in carbs. This makes them acceptable on a low-carb vegetarian/vegan diet. Legumes: Some legumes, including green beans, chick peas and others.

A healthy vegan diet should contain a variety of whole grains, proteins, healthy fats, and fruits and vegetables. Foods like nuts, seeds, legumes, soy products, and nutritional yeast can all help boost your protein intake throughout the day.

Vegetarians tend to eat other animal-derived products, including dairy, eggs, and honey, while vegans do not. Vegetarian and vegan diets can be heavy in carbs, from grains, bread, starchy vegetables, and fruits. However, following a low-carb vegetarian or vegan diet is entirely possible.

Make sure you're aware of any allergies ahead of time, so you can prepare dishes suitable for your guests' needs. Speak to your guests a few weeks before the event, and where possible create dishes that are suitable for all, so you avoid having to create different recipes for each person.

Low-Carb Vegan Foods Cheat Sheet

This might include replacing starchy vegetables (potatoes, corn, sweet or white potatoes, pumpkin, butternut squash) with non-starchy vegetables (broccoli, tomatoes, leafy greens, garlic, red or green bell peppers) any time it's possible.

"Vegetable-based pastas, such as zucchini noodles or hearts of palm noodles, tend to be lowest in carbs and calories," says Sassos. "They are also packed with nutrient-dense vitamins and minerals and are naturally gluten-free. Shirataki noodles and kelp noodles are also quite low in carbs and calories."

For a healthy vegan diet: eat at least 5 portions of a variety of fruit and vegetables every day. base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)

As with many food items, in its simplest form, peanut butter should always be vegan. The vast majority of peanut butters you find in grocery stores will therefore be fully plant-based. Traditional peanut butter is made from peanuts and often a small amount of salt or oil.

Both keto and plant-based have been shown to help with weight loss and in the short-term, keto wins for overall pounds lost. However, when it comes to fat loss, sustainable weight loss and compliance, nutrient-density, and overall health benefits, a plant-based diet comes out on top.

Aim to get most of your daily carbohydrates from nutrient dense, unrefined carbohydrate foods such as wholemeal bread, brown rice, oats, beans, chickpeas, lentils and fruits and vegetables.

Can vegans eat hummus? ›

Hummus is a vegan staple that allows you to have some versatility in your diet. It's an immensely popular food amongst vegans so you may have found a new favourite yourself. It's available in a wide range of flavours and is very versatile in the kitchen so you can experiment with it if you wish to.

Vegans do not eat dairy products, eggs, or any other products derived from animals (e.g. honey). Seek advice from a dietitian if a vegan diet is requested. Many settings include a vegetarian option as part of their menu every day, as vegetarian diets are relatively common.

Nuts. Low-carb vegans should definitely be going nuts about nuts. They're small in stature but rich in protein that will get you well on your way to hitting your daily requirements. Just 22 of our top-rated nuts, the almighty almonds, will provide you with 6.2g of protein with only 2.5g of net carbs.

Tofu is relatively low in carbs, with a100-gram serving containing only 1.2 grams of carbohydrates. The same amount of tofu has 83 calories, 5.3 grams of fat, and 10 grams of protein. It can be suitable for the ketogenic diet because of the division of its fat, protein, and carbohydrate content.

Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.