Vegan Keto Breakfast Recipes, 15 Tasty Plant-Based Ideas

Two of the biggest trends in healthy eating and dieting right now are the Keto Diet (which we focus on here at I Eat Keto), and the Vegan diet – avoiding all animal products. But the great thing is these two don’t have be mutually exclusive, you can eat a vegan, keto diet. So here we’ve got for you 20, fantastic plant based vegan keto breakfast recipes to start your day!

Once you’re done here, check out our favorite vegan keto dinner recipes too!

What is a Vegan Diet?

The Vegan diet is a way of eating / living that entirely avoids the use of animal based products. For the vast majority of people eating a vegan diet it is for ethical purposes, meaning they will often not only avoid animal derived foods, but also other products such as leather and animal derivatives in cosmetics etc.

From a diet perspective, the vegan diet is entirely plant-based, meaning no meat, dairy, eggs etc. By removing these food groups, there is a need to be more vigilant about nutrition in some respects, in particular protein intake which is often lacking in many plant based foods.

What is a Keto Diet?

The Ketogenic Diet (or Keto Diet) is a way of eating that has been in use for a long time now for various applications. In recent years, the benefits of the diet for weight loss have become more prominent and it is now a popular way to reliably lose fat in those that are overweight. For an intro to the keto diet, check out our keto diet beginners guide here.

The diet is a low-carb high-fat diet, meaning that carbohydrates are reduced to a minimum intake, whilst fat intake is increased to compensate, protein intake should be moderate, but not excessive.

The idea behind the keto diet is to change the way your body gets it’s energy, shifting from a carb based energy system, to one which mainly uses your stored fats and those you eat for fuel. This process is called ketosis and is the goal of the keto diet, you can find out more about ketosis here – how to optimise ketosis.

Can you eat Vegan and Keto at the same time?

Yes! The two diets don’t have to clash with each other. The keto diet says you should avoid high-carb foods, the vegan diet that you should avoid animal-based foods. Fortunately that still leaves plenty of low-carb, non-animal based foods to eat!

Eating a vegan keto diet isn’t necessarily easy though, as both parts of the diet impose restrictions on what you can eat, you need to be thinking a lot more carefully about making sure you’re eating enough of the right nutrients, and are eating enough calories.

What can you eat on a Vegan Keto Diet?

The fundamental building blocks of your diet are going to be – green vegetables, healthy oils, nuts, seeds, avocados, and various vegan high protein substitutes such as Tofu.

What you should be eating:

  • Leafy Greens – salad leaves, spinach, kale
  • Mushrooms
  • Above ground vegetables – broccoli, zucchini, cauliflower etc. ie: non-starchy veg
  • Nuts and Seeds and Nut Butters – almonds, walnuts, sunflower seeds, pumpkin seeds, chia, pecans, pistachios, unsweetened peanut butter, almond butter etc.
  • Avocados
  • High-fat dairy substitutes – coconut milks (unsweetened) coconut cream, vegan cheeses
  • Berries and low GI fruits – raspberries, blackberries, strawberries and any other low GI fruits
  • Healthy Oils – Olive oil, coconut oil, avocado oil, MCT oil
  • Vegan ‘meat’ substitutes – tofu, tempeh, seitan – look for low carb, high protein products

What to avoid:

  • Sugars – including honey, agave, maple syrup
  • Grains – wheat, rice, cereals etc.
  • High GI Fruits – apples, bananas, mangos, oranges etc.
  • Legumes – beans, peas, lentils etc.
  • Dairy – milk, cheese, yoghurt
  • Meat and Fish
  • Eggs
  • Tubers and starchy veg – potato, swede, yams

Vegan Keto Diet Tips

  1. Focus on getting enough fat and protein: Don’t worry too much about getting down to under 20g carbs per day, under 50g is more realistic on a vegan keto diet. Instead focus on consuming enough fat in the form of healthy oils, avocado, nuts etc. and getting enough protein through tofu and nuts
  2. Take things slow: Each half of this diet is restrictive, and requires discipline, so combining the two is going to be a difficult task. Take things slow by getting used to one aspect (keto or vegan) first, before transitioning to trying to do both.
  3. Educate yourself on vegan nutrition: Make a point of reading up on possibile gaps in your nutrition that can arise from this restricted way of eating, and be sure to make an effort to plug those gaps. For instance protein consumption can be an issue, and is made harder when combined with keto, so consider a vegan friendly protein supplement if needed.

Vegan Keto Breakfast Recipes

Now you know more about the vegan keto way of eating, let’s jump in to our list of our favorite vegan keto breakfast ideas for you to try out, enjoy!

Healthy Vegan Keto Breakfast Recipes

What’s your favorite vegan keto breakfast recipe?

Let us know in the comments below if you have any favorite vegan, low carb / keto friendly breakfasts that are your go to meals. Have you tried any of the recipes in this list? Let us know!

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