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Where Do You Get Protein On A Vegan Keto Diet?


Following a purely plant-based, low-carb diet can easily have people asking, “Where do you get your Protein on a Vegan Keto Diet? It can be quite restrictive so it is important to know where to get your protein from on a Vegan Keto diet.  Since the Vegan Keto diet has been linked to benefits like healthy weight loss, reduced heart disease, and lowered diabetic risk it has become a popular diet amongst those who are both health and environmentally conscious. We have the answers right here.

However, we know for a fact that most of the protein in a normal diet comes from animal products, so how can those who are following a Vegan Keto diet get all the protein their bodies need? 

Why do our Bodies need Protein? 

Every cell in your body has some protein in it. Your nails and hair are mostly protein. You use protein to make hormones, enzymes, and other body chemicals as well as to repair tissue. Protein is a vital building block of muscles, bones, cartilage, skin, and blood.

Fat, carbohydrates, and protein are known as “macronutrients,” meaning that your body needs more of them than “micronutrients,” such as vitamins and minerals. Our bodies store fat and carbohydrates, but not protein. This means we don’t have protein reserves; rather, we need a new supply every day. If our bodies don’t get enough protein we can experience constant hunger, loss of muscle mass, fatigue, depression, and hair loss.

So, if you have chosen the Vegan Keto diet you must consume healthy amounts of protein daily to ensure the wellbeing of your body.

How Do You Get Enough Protein on a Vegan Keto Diet? 

By cutting out all animal products, Vegans eliminate one protein source. Combine Veganism with a Ketogenic diet, and you’re removing plant-based protein sources that are high in carbs, like legumes. Without meat, eggs, dairy, and legumes where is a Vegan Keto person supposed to get protein? Don’t worry – that’s what this article is here to show you. 

These are the best Vegan Keto protein sources. 

Tofu

Tofu is a meat substitute. It is made from soybeans and is high in protein and calcium. Some people think tofu is bland, but that’s actually the beauty of it – you can make it taste like whatever you are in the mood for. It absorbs the flavors of seasoning, sauces, and marinades. Tofu can also be made to various textures so that it simulates any kind of meat.

Tofu Cooking Tip: season or marinate your tofu before cooking for the most flavorful results.

Tempeh

Tempeh is made from fermented soybeans and is a good substitute for fish and ground beef as it is firmer than tofu and has a more grainy texture. 

Tempeh Cooking Tip: steam tempeh before using it if you find it to be a bit bitter.

Tofu and Tempeh Health Tip: both are made from soy. Take note of how you feel after including them in your diet because soy contains goitrogens which are plant-compounds that can affect the functioning of your thyroid. If you experience constipation, dry skin, fatigue, cold sensitivity, or unexplained weight gain after upping your intake of soy-based products, rather limit the amount you consume.

Seitan

Seitan is a meat substitute made from wheat gluten, soy sauce (or tamari), ginger, garlic, and seaweed. This vegan “meat” is high in protein, low in fat, and a good source of iron. Because Seitan contains a lot of gluten it is best avoided if you are gluten intolerant.

Vegan “Meats” 

Vegan “meats” are available in most grocery stores and come in many shapes and sizes; from sausages to burger patties to “chicken” nuggets.  Be sure to read the ingredients and nutritional facts before deciding which one is right for you. Look for the shortest ingredient list with the lowest carb count and a healthy serving size of protein or fat. Avoid anything with added sugar. 

Nuts and Seeds

Many nuts and seeds are packed with protein.Here’s a list of nuts and seeds with the highest protein per 100g as well as the carb content per 100g so that you can enjoy a well-balanced diet.

Nuts and Seeds Protein per 100g Carbs per 100g
Pumpkin seeds 30 54
Pistachios 21 28
Almonds 21 22
Sunflower seeds 19 20
Flaxseeds 18 29
Peanuts*  24 16

*We know peanuts are technically a legume which means they’re more closely related to beans and lentils than other nuts, but they are one of the most widely available nuts and a great choice for keto dieters.

If you are restricting carbs then limit your consumption of nuts and seeds and consider getting your protein from a Vegan protein powder instead.

Is Vegan Protein Powder Keto Friendly?

Vegan protein powders will be the Pièce de résistance when it comes to meeting your protein needs on the Vegan Keto diet. You can have fun with the protein powder instead of simply gulping it down at every meal.

Here are 7 of the Best ways to Enjoy Vegan Keto Protein Powder 

  1. Add it to your coffee (blend into bulletproof coffee)
  2. Blend it into a berry delicious smoothie
  3. Add it to your noatmeal
  4. Mix it into Vegan yogurt or ice-cream
  5. Add it to your favorite soups and stews
  6. Make protein powder energy bites as an extra-special cheat-day treat
  7. Bake it into a homemade Vegan Keto pizza crust

Which is the Best Vegan Keto Protein Powder?

There are so many – how do you know which one to choose?
Read the ingredients list and avoid everything with added sugar. Experiment with brands and flavors until you find your personal favorite. One of our favorites is Vega Essentials Shake. It has no added sugar and contains 20g of protein per serving as well as 12 vitamins and minerals.

To Conclude 

You have chosen Keto and Kind for all the right reasons. You want what’s best for your health and for the planet we share with all creatures, great and small. Your choices should never compromise your health. Using the information in this article you now know where to get protein on a Vegan Keto diet. Enjoy an eating plan that includes a healthy balance of all the nutrients your body needs. 

Read more about what you can and can’t eat on vegan keto, here

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