Fun fact about Vegan Keto: it includes a kaleidoscope of veggies, nuts,
seeds, and even beans and fruits!
There's a common misconception that keto is an overly restrictive diet with little variety. Guess what? I’m here to dispel that myth once and for all. Let’s jump right in!
Your Vegan Keto Shopping List
Fats
NUTS:
- Almonds (P)
- Brazil Nuts
- Cashews (C)
- Hazelnuts (aka filberts
- Macadamia Nuts
- Peanuts (technically a legume)
- Pecans
- Pine Nuts (C)
- Pistachios (C)
- Walnuts
SEEDS:
- Chia seeds
- Flax seeds
- Hemp seeds (P)
- Pepitas (pumpkin seeds) (P)
- Sacha Inchi seeds (P)
- Sunflower seeds (P)
OTHER WHOLE FOOD FAT SOURCES:
- Avocados
- Coconuts
- Olives
NUT & SEED BUTTERS*
- Almond Butter (P)
- Coconut butter (coconut manna)
- Hazelnut butter
- Macadamia nut butter
- Peanut butter (P)
- Pecan butter
- Sunflower seed butter
- Tahini
- Walnut butter
(*opt for unsweetened nut and seed butters)
HEALTHY OILS:
- Almond oil
- Avocado oil
- Cacao butter (great for body care and desserts!)
- Coconut oil
- Extra-virgin olive oil
- Flaxseed oil (store in the fridge; not for cooking)
- Hazelnut oil
- Macadamia nut oil
- MCT oil (for adding to smoothies, coffee, etc.)
- Walnut oil
Produce
- Artichoke hearts
- Arugula
- Asparagus
- Beets (C)
- Bell peppers (the green ones are the lowest in carbs)
- Bok choy
- Broccoli
- Broccoli rabe/raab/rapini
- Brussels sprouts
- Cabbage
- Carrots (C)
- Cauliflower
- Celeriac (also called celery root) (C)
- Celery
- Chard
- Collards
- Cucumbers
- Daikon radish
- Dandelion greens
- Eggplant
- Endive (also called escarole)
- Fennel
- Fiddleheads (available for a short time in spring)
- Garlic
- Jicama (C)
- Kale
- Kohlrabi
- Lettuce (all types)
- Microgreens
- Mushrooms
- Mustard greens
- Okra
- Onions (C)
- Parsnips (C)
- Radishes
- Rhubarb
- Rutabaga (C)
- Shallots
- Spinach
- Sprouts (all kinds)
- Squash-summer type (crookneck, pattypan, zephyr) (C)
- Squash-winter type (butternut, pumpkin, spaghetti) (C)
- Swiss chard
- Turnips
- Zucchini
- Avocados
- Blueberries (C)
- Coconut
- Cranberries (fresh or frozen, not dried) Lemons
- Limes
- Olives
- Raspberries
- Strawberries
- Tomatoes
- Watermelon (C)
Pantry Items
- Almond flour (P)
- Artichoke hearts
- Baking powder
- Baking soda
- Cocoa or cacao powder
- Coconut flour
- Coconut milk (canned full-fat)
- Dark chocolate (85 percent cacao and up is usually pretty low in sugar, but be sure to check labels!)
- Flavorings and extracts (check for added sugars)
- Hearts of palm
- Jackfruit (green, canned in brine, not syrup)
- Kelp flakes
- Kelp noodles
- Lupini beans (jarred in brine) (P)
- Nori sheets
- Nutritional yeast (P)
- Psyllium husks (whole husks tend to work better than powder for baking)
- Seasonings and spices (check for added sugars or starch!)
- Seaweed snacks
- Vanilla extract (check for added sugars!)
Refrigerator Items
- Chili paste or hot sauce
- Dairy-free cheese substitutes (C)
- Dairy-free yogurt (unsweetened) (C)
- Edamame (P)
- Mustard
- Pickles (dill or other sugar-free types)
- Sauerkraut or vegan kimchi
- Seitan (if you can tolerate gluten) (C) (P)
- Shirataki noodles
- Tamari or Coconut Aminos
- Tempeh (P)
- Tofu (P)
- Tomato sauce (check for added sugars!)
- Vinegars-apple cider, balsamic, rice wine, white wine
- Wasabi paste (check for hidden sugars or starch!)
Smoothie Add-Ins
- Amla powder (C)
- Beetroot powder (C)
- Chlorella
- Moringa
- Mushroom extracts (especially reishi, lion's mane, turkey tail, chaga, and cordyceps)
- Spirulina
- Turmeric powder
Freezer Items
- Frozen berries
- Frozen vegetables (anything from the Low-Carb Vegetables list)
MOCK MEATS:
- Beyond Meat products
- Some Gardein products (see Note below)
- Some Quorn products (see Note below)
- Riced cauliflower
- Halo Top Dairy-Free Dessert (C)
- Wink Frozen Dessert
(Note: Some Gardein and Quorn products are both vegan and low-carb, but those that are breaded or come with a sauce tend to contain a whole day's worth of carbohydrates in one.)
Egg-Free, Dairy-Free Keto Protein Powders & Bars
- Garden of Life RAW
- Julian Bakery Pegan Bars
- Nugo Slim Vegan Bars (C)
- Plant Fusion Vanilla (My Favorite:) )
- Plain hemp protein powder
- Plain pea protein powder
- Plain soy protein powder
- Raw Revolution Glo Bars (C)
- Sunwarrior Classic Plus
- Sunwarrior Warrior Blend
- Vega Clean Protein
- Vega Sport Protein
Vegan Keto Shopping list notes:
-Foods marked with a (C) are a little higher in carbs and should be consumed sparingly.
-Foods marked with a (P) are good sources of protein.
-It's always good to read the labels on the foods you buy, especially on
processed foods like non-dairy milk, cheese, yogurt, and mock meats.
-If a food is not included on this list, it does NOT mean that it can't be consumed on keto-just be sure to check the carb count!
Click here to discover my Top 5 Vegan Keto “Superfoods”
If you found this article useful, you may find interest in these:
Get Into Ketosis Faster With These 6 Hacks
Keto for Women: 5 Keto Diet Mistakes Women Can Make
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