Vegan and Vegetarian Atkins-Friendly Recipes

By Dana Shultz for Diets In Review

Most people assume that being on the Atkins Diet means you can only eat meat and vegetables. But it’s a little known fact that you can actually follow a low-carb diet while also being vegan or vegetarian.

This is because the Atkins Diet can be adapted to almost any lifestyle. And since you can consume many of the staples of a meat- or animal-free diet, it can easily be adjusted to fit a vegan or vegetarian lifestyle as well. Low carb eaters can enjoy many of the same foods vegans and vegetarians do, like vegetables, fruits, oils, seeds, and nuts.

The following are just a few of the ways vegetarians can adapt to the Atkins Diet:

As long as you consume at least two varieties of plant protein each day, you can get a balance of essential amino acids
As a lacto ovo vegetarian, you can get sufficient protein in eggs, cheese and soy products
Start at 30 grams of carbs daily, and then introduce nuts and seeds before berries
Add oils like olive and canola to salads and veggies to make up for the smaller amount of fat in most protein sources

The following are a few vegan modifications:

Get sufficient protein from seeds, nuts, soy products, soy and rice cheeses, seitan, legumes, and high-protein grains like quinoa
Start at 50 grams of carbs per day so you can have nuts, seeds, nut butters, and legumes
Make sure to get sufficient protein from plant sources
Add oils like flaxseed and olive to salads and veggies to make up for the smaller amount of fat in most protein sources

Here are just a few Atkins-friendly recipes to try, the first three of which are vegetarian, and the last three are vegan.

Old Fashioned Cole Slaw

Blondie Squares

Bleu Cheese Dressing

Spinach and Strawberry Salad

Roasted Veggies

Fruit Salad

Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

Elisabeth T.

4:49AM PDT on Apr 14, 2013

Good information, thank you...

April 14
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Vita P.

4:45AM PDT on Apr 14, 2013

Thanks for tip!

Val M.

1:54AM PDT on Apr 3, 2013

Thanks

April 3
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Jade N.

12:30PM PST on Feb 18, 2013

thanks!

February 18
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Christine S.

4:35PM PST on Feb 6, 2013

I am glad I don't need to follow any of these crazy diets! Eat lots of fruits, veggies, nuts, whole grains, legumes- just not more calories than your body needs!