Vegan Keto Staples

Good protein sources are marked with a “p”, while foods that have a higher-carb content (and should, therefore, be eaten sparingly) are marked with an asterisk (*).

Nuts

• Almonds*
• Brazil nuts
• Hazelnuts/filberts
• Macadamia nuts
• Pecans
• Peanuts*
• Pine nuts*
• Walnuts

Seeds

• Chia
• Hemp
• Pumpkin
• Sunflower

Nut & Seed Butters

• Almond butter
• Coconut butter/coconut manna (“meat” of the coconut)
• Hazelnut butter
• Macadamia nut butter
• Peanut butter
• Pecan butter
• Sunflower seed butter
• Tahini Walnut butter

Other Whole-Food Fat Sources

• Avocados
• Coconuts
• Olives

Healthy Oils

• Almond oil
• Avocado oil
• Cacao butter
• Coconut oil
• Flaxseed oil
• Hazelnut oil
• Macadamia nut oil
• MCT oil
• Olive oil

Vegetables

• Artichoke hearts
• Arugula
• Asparagus
• Bell peppers
• Beets*
• Bok choy
• Broccoli
• Brussels sprouts*
• Cabbage
• Carrots*
• Cauliflower
• Celery
• Celeriac*
• Chard
• Collards
• Cucumbers
• Daikon radish
• Dandelion greens
• Eggplant
• Endive
• Fennel
• Fiddleheads
• Garlic
• Jicama*
• Kale*
• Kohlrabi
• Lettuce (all types)
• Mushrooms
• Mustard greens
• Okra
• Onion
• Radishes
• Rhubarb
• Rutabaga*
• Shallots
• Spinach
• Squash—winter*
• Squash—summer
• Swiss chard
• Turnips
• Zucchini

Fruits

• Avocados
• Blueberries*
• Coconuts
• Cranberries
• Lemons
• Limes
• Olives
• Raspberries
• Strawberries
• Tomatoes
• Watermelon

Sauces & Condiments

• Chili sauce
• Hot sauce
• Hummus*
• Mustard
• Soy sauce/tamari
• Salsa
• Tomato sauce
• Vinegar

Vegan Keto Fridge Staples

• Apple cider vinegar
• Dairy-free yogurt*
• Dairy-free cheese*
• Pickles
• Micro-greens
• Sauerkraut
• Seitan*(p)
• Sprouts (all kinds)
• Tempeh (p)
• Tofu (p)

Vegan Keto 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)
• Glucomannan powder
• Hearts of palm
• Jackfruit (green, canned in brine)
• Psyllium Husk
• Nutritional yeast
• Vanilla extract (most brands OK, but check for sugar)

Other Vegan Keto Meal Staples

• Herbs and spices
• Edamame
• Kelp noodles
• Kelp flakes
• Lupini beans*(p)
• Shirataki noodles
• Nori sheets
• Roasted seaweed