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Updated May 23, 2004
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!
PDF can be downloaded here, or by clicking the image at the bottom of this post!
Notes on Using the Ultimate Vegan Keto Shopping List:
- Foods marked with an asterisk (*) are a little bit higher in carbs and should be consumed sparingly if you are being extra cautious about carb intake!
- 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?
