7 Best Easy Vegan Keto Dinner Recipes For Weight Loss

If you’ve been exploring ways to lose weight while maintaining a vegan lifestyle, you’ve probably known the ketogenic diet. The keto diet which is low-carb, high-fat might seem impossible for vegans but in reality, it can be possible if you follow the proper way.

Traditional keto recipes are all about animal products like meat, cheese and butter. So what’s a vegan keto dieter to do?

The answer is this - focus on whole, plant-based foods that are low in carbs and high in healthy fats and you can make meals that are easy to make and help you get into ketosis and lose weight.

Here are 7 vegan keto dinner recipes that tick all the boxes: quick, easy, delicious and weight loss friendly.

1.Creamy Avocado Zoodles

Why it works: Zucchini noodles or zoodles are a low-carb alternative to pasta. They’re easy to make and have a neutral taste that goes well with rich and creamy sauces. In this recipe, the sauce is made from avocados which are high in healthy fats and provide a creamy texture without any dairy.

A study in the Nutrition Journal found that a meal high in monounsaturated fats like those from avocados can help with weight management and satiety.

Ingredients:

• 2 medium zucchinis, spiralized

• 1 ripe avocado

• 1 tbsp lemon juice

• 1 clove garlic

• 2 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Blend the avocado, lemon juice, garlic, olive oil, salt and pepper in a food processor until smooth.

2. Toss the zoodles in the avocado sauce until well coated.

3. Serve immediately and enjoy!

4. Cauliflower Fried Rice

2. Cauliflower Fried Rice

Cauliflower is a keto superstar because of its low-carb content. A 100-gram serving of cauliflower has only 5g of carbs making it a perfect substitute for rice. This dish is not only low in carbs but also high in fiber which helps you feel full longer—a key to successful weight loss according to a study in the Journal of the American College of Nutrition.

Ingredients:

• 1 small head of cauliflower, riced

• 1/2 cup green peas

• 1/2 cup diced carrots

• 1/4 cup chopped scallions

• 2 tbsp tamari or soy sauce

• 1 tbsp sesame oil

• 1 clove garlic, minced

• 1 tsp grated ginger

Instructions:

1. Heat sesame oil in a large pan over medium heat. Add garlic and ginger, sauté until fragrant.

2. Add the riced cauliflower, peas, carrots and scallions. Stir-fry for 5-7 minutes.

3. Add tamari or soy sauce, mix well and serve.

3.Coconut Curry Tofu

Tofu is a great source of plant-based protein and low in carbs. When paired with coconut milk which is rich in medium-chain triglycerides (MCTs) this dish will keep you full and support ketosis. A study in the Journal of Nutrition and Metabolism found that MCTs can increase energy expenditure and promote weight loss.

Ingredients:

• 1 block of firm tofu, pressed and cubed

• 1 can full-fat coconut milk

• 1 tbsp curry powder

• 1 tsp turmeric

• 1/2 tsp cumin

• 1/2 tsp coriander

• 1/2 cup chopped bell peppers

• 1/2 cup spinach leaves

• Salt to taste

Instructions:

1. Heat a pan over medium heat and add the cubed tofu. Cook until golden brown on all sides.

2. Add the curry powder, turmeric, cumin and coriander, stir to coat the tofu.

3. Pour in the coconut milk and add the bell peppers and spinach. Simmer for 10 minutes.

4. Season with salt and serve hot.

4. Eggplant Lasagna

Eggplant is a low-carb vegetable that adds a meaty texture to this dish without the need for pasta. By using eggplant slices instead of lasagna noodles, you’re cutting out carbs while still getting a filling meal. According to the Journal of Medicinal Food, eggplant contains compounds that can help lower blood sugar levels which is good for weight management.

Ingredients:

• 1 large eggplant, sliced lengthwise

• 1 cup marinara sauce (low-carb, no sugar added)

• 1 cup vegan ricotta cheese

• 1/2 cup chopped basil

• 1 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Lay the eggplant slices on a baking sheet, brush with olive oil and season with salt and pepper. Roast for 15 minutes.

3. In a baking dish, layer the eggplant slices with marinara sauce and vegan ricotta cheese.

4. Repeat layers and top with chopped basil.

5. Bake for 25 minutes, until golden on top.

5. Stuffed Bell Peppers

Bell peppers are low in carbs and high in fiber so they make a great vessel for stuffing. Filling them with a mix of cauliflower rice, nuts and spices is a balanced meal that will keep you full and support your weight loss goals. The fiber in this will keep you full as per a study from the Journal of the Academy of Nutrition and Dietetics.

Ingredients:

4 large bell peppers, tops cut off and seeds removed

1 cup cauliflower rice

1/2 cup chopped walnuts

1/2 cup diced tomatoes

1/4 cup chopped onions

2 tbsp olive oil

1 tsp paprika

Salt and pepper to taste

Instructions:

Preheat the oven to 350°F (175°C).

Sauté onions and cauliflower rice in olive oil until softened.

Add walnuts, diced tomatoes, paprika, salt and pepper. Mix well.

Stuff the bell peppers with the mixture and put in a baking dish.

Bake for 30 minutes, until peppers are tender.

6. Spinach and Mushroom Stir-Fry

This stir-fry is light, fast and nutrient-dense. Spinach is low in carbs and calories but high in fibre and vitamins so it’s a weight loss-friendly ingredient. Mushrooms add a rich flavor and are low in carbs. A study in Appetite found that adding mushrooms to meals increases satiety and reduces calorie intake which aids in weight loss.

Ingredients:

2 cups spinach leaves

1 cup sliced mushrooms

1 tbsp tamari or soy sauce

1 tbsp olive oil

1 clove garlic, minced

1 tsp sesame seeds

Instructions:

Heat olive oil in a pan over medium heat. Add garlic and sauté until fragrant.

Add mushrooms and cook until they release their moisture and start to brown.

Add spinach and tamari, mix well.

Sprinkle with sesame seeds and serve.

7. Avocado and Almond

This is how you can keep it simple and stay within your keto macros. Avocados and almonds are high in healthy fats and low in carbs. The combination of these with leafy greens is a nutrient-dense meal that’s easy and filling. According to a study in the American Journal of Clinical Nutrition, meals with unsaturated fats like avocados and almonds can help with weight management by increasing satiety.

Ingredients:

1 avocado, sliced

2 cups mixed leafy greens

1/4 cup sliced almonds

1 tbsp olive oil

1 tbsp apple cider vinegar

Instructions

In a big bowl, combine leafy greens, avocado and almonds.

Drizzle with olive oil and apple cider vinegar.

Season with salt and pepper, toss and serve.

My View on the Vegan Keto Diet

You don’t have to make a vegan keto diet complicated or time-consuming. Choose recipes that are easy to make and use simple ingredients and you’ll have satisfying meals to support your weight loss. These 7 recipes will keep you in ketosis and provide your body with what it needs. Try them out in your meal plan this week and see how they can help you reach your weight loss goals without sacrificing taste.