The Ultimate Grocery List for Vegan Keto Dieters

Yes, you can go keto on a vegan diet! This vegan keto grocery list will help guide your shopping, so you can stock your pantry for success.

Whether you’re already a devout follower of the keto diet or are considering dipping your toe into the low-carb, high-fat lifestyle, there’s no question that keto requires a lot time, energy and preparation in order to work successfully.

If you’re vegan and thinking about trying keto but find the task of researching endless amounts of foods to find the ones with acceptable macros daunting, worry not. Here’s your guide to vegan and keto-approved groceries.

Vegan Keto Grocery List

A standard keto daily eating plan consists of around:

  • 70-75 percent fat
  • 20-25 percent protein
  • 5-10 percent carbs

While the amount of calories you require each day varies based on your gender, height, “ideal” weight, and general activity level, for someone who eats 2,000 calories a day, that means that you can eat a maximum of about 50 grams of carbs.

The Ultimate Grocery List for Vegan Keto Dieters

Fats

Nuts and seeds - You can eat most nuts and seeds on keto with impunity, although when it comes to certain nuts—such as cashews and pistachios—make sure to be cognizant of your portion size, as they do have slightly more carbohydrates than other nuts.

Some keto-approved nuts and seeds are:

  • Almonds
  • Brazil nuts
  • Hazelnuts/filberts
  • Macadamia nuts
  • Pecans
  • Peanuts
  • Walnuts
  • Chia seeds (white/black)
  • Flax seeds (brown/golden)
  • Hemp seeds
  • Sesame seeds
  • Sunflower seeds
  • Pumpkin seeds

Pantry Staples

  • Extra Virgin Olive Oil
  • Refined Coconut Oil
  • Almond Butter (watch out for added sugar)
  • Tahini
  • Coconut Butter
  • Crunchy & Smooth Peanut Butters (watch out for added sugar)
  • Cacao Butter

Fridge Staples

  • Vegan cheeses
  • Vegan butters
  • Olives
  • Avocados

Low-Carb Groceries

Veggies - While switching to keto does require you to give up some of your favorite fruits, due to their high-carb counts, there are plenty of vegetables and leafy greens that fit right into the keto macros.

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Zucchini
  • Garlic
  • Bok Choy
  • Asparagus
  • Artichoke Hearts
  • Arugula
  • Cabbage
  • Cucumbers
  • Radishes
  • Mushrooms
  • Shallots
  • Turnips
  • Eggplant
  • Fennel
  • Okra
  • Onion
  • Bell peppers
  • Swiss Chard

Fruits

  • Most berries
  • Tomatoes
  • Lemons
  • Limes
  • Coconut

Pantry Staples

Keep these keto-friendly foods stocked in your pantry for quick snacks, or to incorporate into baked and cooked goods.

  • Canned tomatoes
  • Soy Curls
  • Textured Vegetable Protein (TVP)
  • Almond flour
  • Hearts of Palm
  • Black soy beans
  • Nutritional Yeast
  • Canned jackfruit (stored in water or brine)
  • Coconut flour
  • Full fat coconut milk
  • Nori sheets/seaweed snacks
  • Coconut flakes/shredded coconut (sugar-free)
  • Stevia
  • Cacao powder
  • Unflavored protein powders
  • Coffee
  • Tea

Fridge Staples

Keep these keto-friendly, perishable items stocked in your fridge.

  • Unsweetened soy milk
  • Unsweetened almond milk
  • Unsweetened coconut yogurt
  • Medium and extra firm tofu
  • Vegan mayonnaise
  • Kimchi
  • Sauerkraut
  • Pickles
  • Sprouts
  • Tempeh
  • Edamame
  • Tofurky

Condiments

Just because you’re keto doesn’t mean you can’t still use some of your favorite condiments for dipping, spreading, or marinading purposes.

  • Most hot sauces
  • Most mustards (like dijon, yellow and grainy)
  • Soy sauce/tamari
  • Most vinegar (like apple cider vinegar and red wine)
  • Liquid smoke
  • Some wasabi pastes (depending on the brand)
  • Some tomato sauces/pastes (depending on the brand – watch out for added sugar)

Remember: the key to success on a vegan keto diet is to check labels and try to eat as varied a diet as possible. There are plenty of different frozen/refrigerated vegan meats and vegan cheese brands that also fit into a keto lifestyle—you just have to make sure to read the nutritional info and calculate what works for your goals.

Images via Getty

34 comments

Shirley P
Shirley Plowman3 months ago

VERY HELPFUL.

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Emma L
Ellie L3 months ago

thanks very much

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Glennis W
Glennis W3 months ago

Informative Thank you for caring and sharing

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Glennis W
Glennis W3 months ago

Great info Thank you for caring and sharing

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Glennis W
Glennis W3 months ago

Interesting Thank you for caring and sharing

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Glennis W
Glennis W3 months ago

Thank you for caring and sharing

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Caitlin L
Past Member 3 months ago

Thanks for posting

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Ingrid A
Past Member 3 months ago

Thank you for sharing

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Richard B
Past Member 3 months ago

thank you

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Mike R
Mike R3 months ago

Thanks

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