The ultimate vegan KETO shopping list
Whether you’ve been on a low carb or ketogenic for one month or one year, there are always new foods to discover! There are definitely foods out there, where you end up thinking, “I didn’t even realize that was low carb.” This list is a comprehensive breakdown of all the vegan keto foods there are out there to eat!
Of course, you don’t need to buy all of these products to succeed on a whole foods plant based low carb diet, but it’s nice to have a list of everything in one place. I also made a PDF of this post, so you can download it and print it out more easily to bring to the grocery store, or hang on the inside of your pantry.
If you’re looking for more info on how to get started on a plant-based keto diet, I’ve got you covered in this post.
If you aren’t able to find some of these items, don’t worry! Not everything is available in all areas, or at all seasons. This is just a great reminder of the insane variety you can actually eat on a vegan keto diet. Seriously, when people ask me how I can find anything to eat, I’m always a bit taken aback, because there are so many options!
If you find something out in the wild that isn’t on this list, I’d love to hear about it! While this list is very comprehensive for grocery stores in the United States and Canada (both places I’ve lived), there’s a whole other world of foods out there to explore!
NOTES ON USING THE ULTIMATE VEGAN KETO SHOPPING LIS
Foods marked with an asterisk (*) are a little bit higher in carbs and should be consumed sparingly!
Foods marked with a (p) are good sources of protein!
These foods are commonly available in most supermarkets in the US and Canada
VEGAN KETO FATS:
NUTS:
Almonds (p)
Brazil nuts
Cashews*
Hazelnuts/filberts
Macadamia nuts
Pecans
Peanuts (I know they’re technically a legume…)
Pine nuts*
Pistachios*
Walnuts
SEEDS:
Chia seeds
Flax seeds
Hemp seeds (p)
Pumpkin seeds (p)
Sunflower seeds (p)
NUT & SEED BUTTERS:
Almond butter (p)
Coconut butter (also called coconut manna)
Hazelnut butter
Macadamia nut butter
Peanut butter (p)
Pecan butter
Sunflower seed butter
Tahini
Walnut butter
OTHER WHOLE FOOD FAT SOURCES:
Avocados
Coconut
Olives
HEALTHY OILS:
Almond oil
Avocado oil
Cacao butter (great for body care, and desserts!)
Coconut oil
Flaxseed oil (store cold, not for cooking)
Hazelnut oil
Macadamia nut oil
MCT oil
Olive oil
Walnut oil
LOW CARB FRUITS & VEGETABLES:
LOW CARB VEGETABLES:
Artichoke hearts
Arugula
Asparagus
Bell peppers (green are lowest in carbs)
Beets*
Bok choy
Broccoli
Brussels sprouts*
Cabbage
Carrots*
Cauliflower
Celery
Celeriac* (also called celery root)
Chard
Collards
Cucumbers
Daikon radish
Dandelion greens
Eggplant
Endive (also called escarole)
Fennel
Fiddleheads (only available for a short time in spring)
Garlic
Jicama*
Kale*
Kohlrabi (n)
Lettuce (all types)
Mushrooms
Mustard greens
Okra
Onion*
Radishes
Rhubarb
Rutabaga*
Shallots
Spinach
Squash – winter type* (butternut, pumpkin, spaghetti)
Squash – summer type
Swiss chard
Turnips
Zucchini
LOW CARB FRUITS:
Avocado
Blueberries*
Coconut
Cranberries
Lemon
Lime
Olives
Raspberries
Strawberries
Tomatoes
Watermelon*
LOW CARB VEGAN PANTRY STAPLES:
Almond flour
Artichoke hearts
Baking powder
Baking soda
Coconut flour
Coconut milk (canned, full fat)
cocoa or cacao powder
Dark chocolate (85% and up is usually super low in sugar, but be sure to check the label!)
Glucomannan powder
Hearts of palm
Jackfruit (green, canned in brine, not syrup)
Psyllium husk
Nutritional yeast
Vanilla extract (check for sugar!)
LOW CARB VEGAN FRIDGE STAPLES:
Apple cider vinegar
Dairy free yogurt* (any kind, as long as it’s unsweetened!)
Dairy free cheese* (Daiya, Treeline, Heidi-ho, Kite Hill, etc.)
Pickles (dill, or other sugar-free type)
Micro-greens
Sauerkraut or vegan kimchi
Seitan* (p) (if not gluten intolerant)
Sprouts (all kinds)
Tempeh (p)
Tofu (p)
OTHER VEGAN KETO MEAL STAPLES:
lots of herbs and spices!
Edamame
Kelp noodles
Kelp flakes
Lupini beans (p) (also called lupens)
Shirataki noodles
Nori sheets
Roasted seaweed snacks
VEGAN KETO SAUCES & CONDIMENTS:
Chili sauce or hot sauce of choice
Mustard
Soy sauce/Tamari/Coconu aminos
Tomato sauce (check labels carefully for sugar!)
Vinegar – balsamic, rice wine, white wine
Wasabi paste (check label!)
VEGAN KETO FREEZER ITEMS:
Beyond Meat meat substitutes
SOME gardein products (check labels!)
Cauliflower Rice
Frozen vegetables (anything from the above list)
Frozen berries
Halo Top Dairy Free Dessert*
Wink Frozen Dessert
EGG FREE, DAIRY FREE KETO PROTEIN POWDERS & BARS:
Raw Revolution Glo Bars*
Julian Bakery Pegan Bars
Nugo Slim Vegan Bars
Vega Sport Protein
Vega Clean Protein
Garden of Life RAW
Sun Warrior Warrior Blend
Sun Warrior Classic Plus
Plain hemp protein powder
Plain pea protein powder
Plain soy protein powder
VEGAN KETO SMOOTHIE ADD INS
Amla powder
Beetroot powder*
Chlorella
Moringa
Spirulina
Turmeric
I hope you found this list useful! I like to keep a printout in my reusable shopping bags, so it’s always with me when I go to the grocery store. Even though I’ve mostly got this down now, sometimes just referencing my handy dandy vegan keto shopping list can mean I don’t forget to buy ingredients I need at the store! I get too excited sometimes, and buy things I don’t need, while completely forgetting what I came there for.
What are your go-to low carb vegan foods? Do you have a favorite staple?
Original Article: https://meatfreeketo.com/ultimate-vegan-keto-shopping-list/
