The keto diet focuses on high-fat, low-carb foods that are low in sugar with a moderate amount of protein. If you’re interested in giving this diet a try, you may be wondering what plant-based foods are keto-friendly and if it’s possible to be vegan on a keto diet. So let explore some new and tasty keto meals with us below:
1- Crispy Tofu & Cauliflower Rice Stir-Fry
Begin by draining tofu 1.5 hours before you want your meal ready. If your block of tofu is larger than 12 ounces, trim it down. You don’t need a full pound for this recipe.
Roll tofu in an absorbent towel several times and then place something heavy on top to press. I use a pot on top of a cutting board and sometimes add something to the pot to add more weight. Do this for 15 minutes.
Near the end of draining, preheat oven to 400 degrees F (204 C) and cube tofu. Place on a parchment-lined baking sheet and arrange in a single layer. Bake for 25 minutes to dry/firm the tofu. Once baked, remove from oven and let cool.
Prepare the Sauce
Prepare the sauce by whisking together ingredients until combined. Taste and adjust flavor as needed. I often add a little more sweetener and peanut butter.
Add cooled tofu to the sauce and stir to coat. Let marinate for at least 15 minutes to saturate the tofu and infuse the flavor.
In the meantime, shred your cauliflower into rice by using a large grater or food processor. You don’t want it too fine, just somewhat close to the texture of rice. Set aside. Mince garlic if you haven’t already done so, and prepare any veggies you want to add to the dish.
Heat it up!
Heat a large skillet over medium to medium-high heat (6 out of 10), and if adding any veggies to your dish, cook them now in a bit of sesame oil and a dash of soy sauce. Remove from pan and set aside and cover to keep warm.
Use a slotted spoon to spoon tofu into the preheated pan. Add a few spoonfuls of the sauce to coat. Cook, stirring frequently for a few minutes until browned. It will stick to the pan a bit, so don’t worry. Remove from pan and set aside and cover to keep warm.
Rinse your pan under very hot water and scrape away any residue. Place back on the oven.
Add a drizzle of sesame oil to the pan, then add garlic and cauliflower rice and stir. Put the cover on to steam the “rice.” Cook for about 5-8 minutes until slightly browned and tender, stirring occasionally. Then add a few spoonfuls of sauce to season and stir.
Place cauliflower rice and top with veggies and tofu. Serve with any leftover sauce. Leftovers reheat well and will keep covered in the fridge for up to a couple of days.
2- Tofu in Purgatory
Warm the olive oil in a skillet and cook the garlic over medium heat until just starting to turn a little brown. Add the tomatoes, salt, pepper, chili flakes, herbs, and optional sugar. Simmer over medium heat for 5 minutes then add the tofu rounds.
Turn down the heat to medium-low and simmer for 15 minutes until the sauce is thickening up a little and the tofu is soft and heated through.
Sprinkle the tofu with a little Indian Black Salt just before serving if you would like an eggy flavor. Serve with toast, crusty bread or baguette to mop up the juice!
3- Seitan Negimaki
Make the seitan first, place all the ingredients for the simmering broth in the pot and bring to a boil. In the meantime, make the seitan. Combine wheat gluten and nutritional yeast in a mixing bowl. Add the water and soy sauce and knead until it forms a stiffish dough, two to three minutes.
Form dough into a flat log that is roughly 8 inches long and 4 inches wide. When the broth is boiling, lower heat to a simmer and submerge the seitan. Simmer for 30 minutes, leaving the lid ajar so that steam can escape. Let cool completely in the broth.
Marinade it, once the seitan is cool, start the marinade. Simply mix all ingredients together in a wide, shallow bowl.
Now, slice the seitan. You want it to be about a 1/8 inch thick, but it doesn’t have to be perfectly even (you can see in the pic that mine wasn’t.) Just make sure that the slice can wrap around your pinky nicely, without breaking or being unruly. Once you have 16 slices, place them in the marinade for an hour, flipping occasionally.
Assemble and cook in the marinade bowl. Move all the seitan to the side, and add the sliced scallions, coating them in the sauce. So your bowl should be one side seitan and one side scallion, more or less.
Form the rolls on a dinner plate, to avoid messiness. Take a slice of marinated seitan and place it on a dinner plate. Place 4 or 5 scallions across, so that scallions will poke out of the ends an inch or so. Now roll the seitan around the scallion, and secure it with a toothpick or two. Make sure that the toothpicks are going in the same direction so that you’ll be able to grill them without toothpick interference.
Once rolls are formed, heat the grill over medium heat. Spray or brush the grill with oil, and cook rolls until grill marks appear. I did 8 at a time, and it took about 4 minutes on my indoor cast iron grill. Use a metal spatula to get under the rolls and flip them, spraying more oil as necessary. Cook on the other side until grill marks appear.
Transfer rolls to a serving plate. When ready to serve, drizzle with leftover marinade, and some Sriracha and sprinkle with toasted sesame seeds.
4- Coconut Bacon
Preheat oven to 325 degrees. Combine liquid smoke, Braggs, maple syrup, and water in a large mixing bowl. Pour in flaked coconut, using a wooden spoon to gently toss the coconut in the liquid mixture. If adding smoked paprika, add and toss to coat evenly. Once the coconut is evenly coated, pour it onto a non-stick baking sheet and slide in the oven. Bake for 20-25 minutes, using a spatula to flip the ‘bacon’ about every 5 minutes so it cooks evenly. This stuff WILL burn if you’re not keeping an eye on it and regularly flipping it, so please do. Coconut bacon can be stored in a sealed bag or container for up to a month, the refrigerator is optional.
5- Vegan Thai Soup
Place all the veggies (onion, red bell pepper, mushrooms, garlic, ginger and Thai chili), broth, coconut milk, and sugar in a large pot.
Bring it to a boil and then cook over medium heat for about 5 minutes. Add the tofu and cook for 5 minutes more. Remove from the heat, add the tamari, lime juice, and fresh cilantro. Stir and serve. Keep the soup in a sealed container in the fridge for up to 5 days. You can also freeze it.
6- Green Curry Kale & Crispy Coconut Tempeh
In a large bowl, toss the kale leaves, green parts of the sliced green onions (you’ll be reserving the white parts for the tempeh + dressing) and two handfuls of cilantro leaves. Squeeze the juice of one lime over the salad, add a bit of olive oil, some salt, and pepper. Toss everything together to combine, massaging the oil/lime juice into the kale leaves in order to soften them. Set this portion of the salad aside.
Cut 3 little strips of zest off of the remaining lime and cut them up roughly. Throw them into a mortar and pestle. Add in about half of the leftover green onion whites. Slice the piece of lemongrass, ginger, and chili and add those too. Finally, add the coriander and a bit of salt. Start bashing the ingredients together until you have a chunky paste. I like to squeeze a bit of lime into the mortar to help aid this process along. Once you have a decent paste, scrape it into a measuring cup and stir in the coconut milk along with the tamari. Chop up the remaining cilantro and stir it into the mix as well. Check the dressing for salt, pepper and acidity level at this point. Adjust to your liking and set aside.
Heat the coconut oil in a large saute pan over medium. Add the remaining green onions and sauté until fragrant, about 30 seconds. Add the pieces of tempeh + some salt and pepper. Toss/stir the pieces of tempeh around here and there until all sides are browned and lightly crisp, about 8 minutes. It should sizzle and pop. Add a squeeze of lime at the end and toss them to coat.
Spoon the coconut dressing over the salad and finish with the crispy coconut tempeh pieces. Garnish the salad with sesame/hemp seeds and serve.
7- Cauliflower Fried Rice
Cook onion and garlic in oil (or 1 tbsp broth) over medium heat until golden. Add ginger, bell pepper, veggies, peas and carrots and a dash of salt. Mix, cover and cook for 3 to 4 minutes. Add the shredded cauliflower or cauliflower+ broccoli, sauces, salt, and pepper and mix well.
Cover and cook for 5 minutes. Fluff really well, cover and let sit to steam for another 2 minutes. You want the cauliflower to be cooked to a bit more than al dente but still, have just a slight bite.
Taste and adjust salt, flavor. Fluff again. Serve hot as is or with some stir fry or baked tofu. Add some Asian chili sauce or some soy sauce for garnish when serving as is. I serve it with some stir fry like the Baked Tofu and Eggplant with Soy Lime Sauce.
8-Ingredient Zucchini Lasagna
Preheat oven to 375 degrees F (176 C).
Add macadamia nuts to a food processor or blender and mix to combine, scraping down sides as needed. You’re looking for a fine meal.
Add remaining ingredients: Nutritional yeast, fresh basil, oregano, lemon juice, olive oil (optional), salt, pepper, water, and vegan parmesan cheese (optional). You are looking for a well-puréed mixture/paste.
Taste and adjust seasonings as needed, adding more salt and pepper for flavor, nutritional yeast for cheesiness, and lemon juice for brightness.
Pour about 1 cup (amount as original recipe is written // adjust if altering batch size) marinara sauce into a 9×13-inch (or similar size) baking dish and line with thinly sliced zucchini.
Scoop small spoonfuls amounts of ricotta mixture over the zucchini and gently spread into a thin layer. Spread on a layer of marinara sauce and then top with more zucchini slices. Continue until all filling and zucchini are used up. The top two layers should be zucchini and then sauce. Sprinkle on vegan parmesan cheese (optional), and then cover with foil.
Bake covered for 45 minutes, then remove foil and bake for 15 minutes more. The zucchini should be very easily pierced when cutting with a knife. Let cool for 10-15 minutes before serving.
Serve immediately with additional vegan parmesan cheese and fresh basil. Leftovers keep for 2-3 days in the refrigerator, or in the freezer for up to 1 month.
Enjoy every of the above mentioned meals and cut down fats from your body without any extensive workout.