The keto diet is based on high-fat and protein-rich foods, such as meat and dairy. But, the keto diet can be easily achievable for vegans. Whilst there are daily nutrient requirements you need to stick to for the keto diet, the right plant-based substitutes can help a person accomplish that.
Plant-based proteins are readily available and easy to source. Similarly, there are plenty of delicious and highly nutritious meals you can enjoy on the vegan keto diet. Today, you will discover the best vegan keto breakfast recipes:
Recipe 1: Overnight Oats
Overnight oats are a yummy and filling breakfast. It is also super easy and contains all-natural ingredients. For this recipe, you can use any oat of choice. The difference between steel cut, rolled, and instant oats are their harvesting process, size, and cook time. Steel cut oats are the most natural form of oat you can find, as the harvesting to packaging process is minimal. Whereas for instant oats, the oats are finely ground down and therefore are small in size and have a reduced cooking time. Due to this harvesting process, texture and flavor will be different.
Difficulty: Easy
Prep: 5 minutes
Cooking: 0 minutes
Servings: 2
Ingredients:
- 160ml full-fat coconut milk
- 75 grams oats of choice
- 1tbsp chia seeds
- 3-4 drops liquid stevia
- 1/2 tsp of vanilla extract
Directions:
- Add all ingredients to a 350ml container
- Mix until combined
- Cover and put the container in the fridge overnight, or for at least 8 hours
- Before eating, add additional full-fat coconut milk until desired consistency is reached
Recipe 2: Tofu Scramble
This is a high-protein breakfast packed full of energy and nutrients. Tofu scramble is a great alternative for vegans who miss eating eggs. Enjoy with or without toast. Delicious toppings include chives, avocado, and tomatoes.
Difficulty: Medium
Prep: 10 minutes
Cooking: 10 minutes
Servings: 2
Ingredients:
- 220g extra firm tofu
- 1 tbsp vegan butter
- 2 tbsp nutritional yeast
- ½ tsp paprika
- ½ tsp turmeric
- 1 tsp dijon mustard
- ½ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp salt
- 80ml soy milk
Directions:
- Mash the tofu bowl until small chunks are formed, ideally with a fork
- In a different bowl, add the following ingredients into the bowl – nutritional yeast, paprika, turmeric, garlic powder, onion powder, dijon mustard, and salt
- Add the soy milk and whisk the ingredients until a sauce is formed
- Heat the vegan butter in a pan
- Add the tofu and fry the tofu until brown, making sure not to break down the chunks
- Mix the sauce with the tofu until desired texture is met
Recipe 3: Vegan Keto Pancakes
Pancakes make a great breakfast for those who have a sweet tooth. These pancakes contain over 9 grams of protein. They can be topped for extra yumminess with raspberries, coconut cream, vegan butter, or a mixture of them all.
Difficulty: Easy
Prep: 5 minutes
Cooking: 10 minutes
Servings: 1
Ingredients:
- 2 tbsp vegan butter
- 60ml unsweetened almond milk
- 1 tbsp ground flax
- 1 tbsp coconut flour
- ½ tsp baking powder
- Liquid stevia to taste (optional)
Directions:
- Add oil to your pan on low to medium heat – coconut, olive, or MCT oil are good options
- In a bowl, combine the vegan butter and almond milk
- In a different bowl, combine well all of the dry ingredients
- Add the dry and wet ingredients together, combine until mixed well and let sit for 3 minutes
- Spoon the mixture into the hot pan, cook for 4 minutes on one side, until they brown over
- Flip over the pancakes and cook through on the other side for up to 3 minutes, or until cooked
Recipe 4: Cauliflower Hash Browns
Cauliflower is a great source of essential vitamins and nutrition. Using other vegetables than potatoes to make hash browns is a delicious and lower carb option for breakfast. These can be enjoyed with a side of avocado, leafy greens, and/or tomatoes.
Difficulty: Medium
Prep: 5 minutes
Cooking: 10 minutes
Servings: 6 patties
Ingredients:
- ½ of a cauliflower
- 1 tbsp coconut oil
- ½ chopped onion
- 85g besan flour (can use chickpea or gluten-free)
- 1 tbsp cornstarch
- ½ tsp garlic powder
- ½ tsp salt
- 2 tbsp water
Directions:
- Preheat the oven to 200 degrees celsius. Line a baking tray with baking paper and lightly oil using a brush or spray using coconut, olive, or MCT oil
- Use a food processor or grater to crumble the cauliflower and onion
- Add the cauliflower, onion, besan flour, cornstarch, garlic powder, salt, and water to a bowl and mix until fully combined
- Divide the batter into 6 portions, around 3 x 2 inches each
- Place cauliflower patties into the oven and bake for 40 minutes, turning them halfway, until golden brown
