What are the Best Snacks for the Vegan Keto Diet? Vegan Ketogenic Diet Snacks 2019
By now, hundreds of people throughout the world are familiar with the concept of the ketogenic diet. This popular eating plan, which features a low intake of carbs, high intake of fat, and moderate amounts of protein, has experienced a surge in recent years as many people have successfully used the diet to lose weight and keep weight off.
While the diet has been proven to be successful, as with any diet, there are some concerns surrounding it. One of the biggest questions is whether it’s possible to be just as successful on the diet if you follow a vegan lifestyle; unfortunately, many of the foods that vegans usually eat, like starchy veggies and whole grains, are required to be cut out when you’re on the keto diet. Is it possible to be on a plant-based ketogenic diet?
Luckily, nutritionists say yes. Being keto requires a daily fat intake of 60-75% of your diet, and vegans can turn to foods that are full of fats yet also vegan, such as coconut products, olive oil, avocado oil, coconut oil, seed and nut butters, seeds, nuts, and avocados. Chances are, if you’re a vegan, you’re already consuming lots of these foods–so many vegans find it easy to transition into a keto diet without changing a whole lot of their basic meal plans.
What Can Vegans Eat While On the Keto Diet?
To the relief of many vegans around the world, it’s simple to adapt their vegan diet to be keto as well, and they have plenty of options beyond avocados, nuts, oils, and seeds. Vegans can continue to consume dairy alternatives when you’re on the keto diet, as long as you focus on buying full-fat products. Vegan butter, vegan cheese, and coconut yogurts are vegan-friendly but also help you reach your keto goals and stick to your required macro count. You can also continue to eat vegetables as long as they are not starchy and low in carbs, such as brussel sprouts, mushrooms, peppers, cauliflower, broccoli, and leafy greens. Do you love fruits? They’re fine on the keto diet as long as they’re low in sugar, so you can reach for blackberries, strawberries, and raspberries.
Keep in mind that when you’re on the keto diet, your intake of fat isn’t the only thing you have to pay attention to. The diet requires that you consume a moderate amount of protein as well. While you’re focused on cutting your carbs and increasing your fats, it’s essential that you’re still consuming adequate protein. For vegans, this means that you should still continue to eat your vegan protein sources, like seitan, tempeh, and tofu.
If you’re both vegan and keto, it’s difficult enough to plan out your meals so you’re adhering to both strict lifestyles. Finding keto friendly and vegan-friendly snacks is even more difficult. Whether you need something as you’re on the go, heading to the gym or office, or taking a road trip, it’s hard to invest in snacks that fit the bill. Luckily, there are many options out there and all it takes is a little research to find the perfect snacks for your lifestyle. Best of all, these on the go vegan keto snacks are all available to buy online.
The 7 Best Vegan Keto Snacks
#1 – Perfect Keto Nut Butter *BEST VEGAN KETO SNACK*
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This nut butter from Perfect Keto is perfect for both vegans and keto dieters. You can purchase it either in jars for the long term or portable packets for when you’re on the go. The butter features a creamy combination of high-quality fats and nuts that provide you the perfect amount of micronutrients so your diet is fully supported. You’ll get 20 grams of fat from MCT oil and natural protein. People eat it straight from the jar or spread it on top of keto bars or other keto-friendly snacks. With real vanilla beans that you can see and zero added sugars, corn, soy, dairy, gluten, chemicals, or sugar alcohols, you can feel good about consuming this snack.
The ingredients are completely clean and all natural. In this nut butter, you’ll find simple ingredients that taste good and work hard. They include sea salt, vanilla bean powder, MCT oil from coconuts, raw coconut butter, raw cashews, and raw macadamia nuts. There are no chemicals, additives, or fillers, featuring only a unique blend of fats for a nutrient-dense snack that gives you a boost of energy that will last for a long time. It also supports mental clarity, normal function of hormones, healthy digestive function, and an active lifestyle. Help yourself to this snack whenever you need a delicious treat; blend in smoothies, drizzle it over other keto foods, or eat it straight from the jar while you’re on the go or recovering from working out.
- 20 grams of fat from vegan-friendly coconuts
- Simple ingredient list free from fillers or chemicals
- Available for purchase either by the jar or on the go packets
- Can be runny
- Users wish it was available in larger jars, and it is an expensive investment
#2 – Dang Bar
Dang is a company that provides keto-certified, plant-based snacks for people who are looking for exactly that and need something to satisfy both their vegan and their keto lifestyles. These bars feature a great taste and incredible texture that will keep you full. You also don’t have to compromise on choice or taste–each box comes with three different flavors: Chocolate Sea Salt, Lemon Matcha, and Almond Vanilla. The ingredients are simple and you know what you’re getting, as you can taste and see the chia seeds, sunflower seeds, and almonds included. With an ideal ratio of macronutrients, these bars are perfect for the ketogenic diet; they have moderate protein, high fat, and low carbs.
Dang also provides you with nothing but clean, whole ingredients. Its bars are 100% plant based and are free of dairy, gluten, added sugars, sugar alcohols, artificial sweeteners, dates, honey, rice syrup, maple syrup, or cane sugar. It’s the perfect thing to try if you’ve tried and loved other kinds of keto bars. You’ll get chia seeds, sunflower seeds, complete pea protein, coconut, cocoa butter, and almond butter, with natural flavoring in each bar. These ingredients come together to provide you with a boost of energy that’ll be sustained throughout the day, and you can stick to your goals with healthy, plant-based fats.
- Three different flavors in each box
- Perfect macronutrient ratio with fats from plant-based, clean ingredients
- Great taste and texture, perfect for on the go
- Are very dry and crumble easily, making it difficult to stay in bar form
- Have a chalky, sandy finish to them
#3 – ZenoBar
ZenoBar is a perfect, low-carb snack for people who are on the go and need to adhere to a vegan lifestyle. With these bars, you don’t need to worry about any carb spikes or sugar crashes, and you’ll get sustained energy all day. They’re also certified vegan and are free from GMOs, dairy, soy, or gluten. You can rest assured eating these, as they’re packed with proteins that are plant based, healthy fats, and additional fiber so the bar is easy on your digestive system.
On top of all of this, ZenoBars are sweetened only with allulose, a fruit sugar which is regulated by the FDA and proven to have a very small impact on insulin and blood sugar levels–so you can enjoy the sweet taste without a worry. There are only about 3 net carbs per bar, and the snack is a great solution for long-term health. It’s also low in calories, making it excellent support for a weight loss diet, and you can meet all your wellness goals. They’re also available in three great flavors: Strawberry Nut, Almond Nut, and Cocoa Chip.
- Feature allulose, a natural sweetener that has a small impact on levels of blood sugar
- Supports weight loss
- Available in three tasty flavors
- Contain more net carbs than the company advertises and claims
- Many consumers disliked the taste and threw the bars out unfinished
#4 – FBOMB Nut Butter
This keto friendly and vegan friendly nut butter comes in 16 packets that are portable and durable, perfect for on the go as you’re hiking or need a quick snack at work. Featuring high quality fats, this nut butter contains simple ingredients and comes in four different, tasty flavors; in each package of 16 on the go packets, you’ll get 4 packs of the Salted Chocolate Macadamia nut butter, 4 Macadamia Pecan, 4 Macadamia and Sea Salt, and 4 Macadamia with Coconut. Each one has protein that’s completely plant-based, a low amount of sugars and carbs, and will keep you feeling full for a long time no matter what you’re doing for the day.
This variety pack is a great way to be able to eat all of your favorite nut butters. Each flavor is also completely free from canola oils, peanut oils, and sunflower oils. You’ll get a boost of energy from these all natural, high quality, low carb snacks and you can have an FBOMB anytime, wherever you are. To have smart fuel ready to go, keep the packets in your lunchbox, briefcase, purse, gym bag, or backpack. They also make an excellent post-workout recovery boost.
- Easy way to get a low carb energy boost while on the go
- Package comes with four different tasty flavors
- 100% vegan and organic
- Includes bits of macadamia nuts that block the opening as you’re squeezing; have to cut open the packet to get everything out
- Tends to have a very runny consistency no matter how much you mix or knead the package
#5 – Oloves Natural Pitted Olives
With this purchase, you’ll get an excellent variety pack of all natural olives that are pitted and come in tasty flavors, making this the perfect delicious snack for being on the go. All-natural flavors include Chili and Garlic, Lemon and Rosemary, Chili and Oregano, and Basil and Garlic. These flavors are not only very unique but quite tasty as well. Each one is completely vegan and gluten free, as well as kosher and non-GMO. There are just 50 calories in each package, which makes it an excellent snack for a healthy lifestyle, especially if you are focused on losing weight.
With a low amount of saturated fats, it’s perfect for anyone who’s diet conscious and is well-adapted for a wide variety of diets, including keto and vegan. There are zero additives whatsoever; all you get is natural, 100%, delicious olives that are naturally seasoned. As a bonus, the packs also don’t contain any liquid and there are no pits, so there’s no mess at all. Simply tear open a pack and enjoy. Each one is filled with ten juicy, delicious olives. The snack is great for picnics, hikes, and for children to handle, as well.
- All natural and no additives; ingredients are simply olives and seasoning
- Packets are easy to handle and there is no liquid or pits so there is no mess
- Just 50 calories each and supports a wide variety of diets/lifestyles
- Great for olive lovers, however many users had difficulty stomaching the flavors/taste
- Releases a strong, negative smell when you open the package
#6 – BRAMI Lupini Beans
These unique beans come from Italy and are the Mediterranean version of edamame. For thousands of years, they’ve been enjoyed as festive snacks and appetizers, and they help you conquer your hunger and feel good at the same time. If you’re vegan and keto, don’t worry–the beans adhere to both diets. They’re packed with protein that’s plant based, as well as fiber that keeps you satiated. Impressively, the beans have 50% more protein than chickpeas or eggs, and two times more fiber than edamame. There’s also 0 net carbs, making them perfect for keto, and just 60 calories.
Brami provides you with lupini beans that come in a variety pack of flavors, including chili lime and hot pepper, garlic and herb, and sea salt. Brami’s beans are also very fresh and involve a minimal amount of processing: the beans aren’t dried, fried, or baked, just pickled. This provides you with a fresh, great alternative to other snacks that tend to be processed and dry. With tons of protein and fiber, this snack is perfect as you’re on the go, whether you’re hiking, taking a trip, or know you will be facing a hectic day.
- Very filling with tons of fiber and protein
- Low in calories and feature 0 net carbs, making them perfect for the keto diet
- Offer more protein than other sources and twice as much fiber than edamame
- Flavor can taste sour and spoiled
- Slimy texture may be difficult for some people to stomach
#7 – krispeas Baked Falafel Chips
These falafel chips from krispeas are the perfect healthy, tasty, vegan snack whenever you’re feeling like eating a crunchy yet guilt-free snack. You can indulge in these flavorful chips without any worries, as they’re a much better alternative to many other chips that are gluten-based. You’ll feel full and healthy thanks to the low amount of net carbs, high amount of protein, and high content of fiber, which all keep you satiated and provide a boost to your energy. There are no artificial additives, either, only the perfect amount of crunchiness and spice so you’re completely satisfied. Its protein comes from split peas that are freshly milled, and features other premium ingredients.
These chips have quickly become the favorite, go-to snack for many people who are on the keto diet and the vegan diet, thanks to the authentic taste of falafel. You can eat them straight from the bag, or dip them right into your favorite keto spread or vegan hummus for an entire meal that’s healthy and filling. There are no artificial preservatives or colors, and each batch is handmade, so you get herbs and spices, flax seeds, and green split peas–nothing else. Reach for this healthy alternative to wheat- or corn-based snacks, and you’ll be getting six grams of both fiber and protein.
- All natural ingredients and no artificial flavors or preservatives
- Packed with fiber and protein to keep you feeling full
- Excellent, healthy alternative to traditional chips that are not keto friendly or healthy
- Level of spice was too intense for many consumers
- Tend to have a cardboard taste and texture, and may leave a bad aftertaste
Conclusion & What is the Best Vegan Keto Snack
It’s tough enough for regular keto dieters to find snacks that adhere to their lifestyle, yet are also tasty, filling, and satisfying. When a keto dieter is also a vegan, it becomes even more difficult to find snacks that fit. Luckily, it is indeed possible for someone to be both a vegan and a keto dieter, and there are many options out there for snacks that fit both diets, you simply have to find them. Whether you enjoy chips, olives, bars, or nut butter, you’ll be able to invest in a vegan keto product that’s perfect for your snacking needs. Take a look at the top seven outlined above to get a great head start on the market–and rest easy knowing that you will find something that’s tasty and healthy. #1 has to go to Perfect Keto’s Nut Butter (CHECK BEST PRICE HERE) though.