List of low carb vegan foods

by in Tips & Tricks
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You might wonder if a vegan low carbohydrate diet isn't overly restrictive. It's true that it cuts out quite a few things most people are used to eating, both animal products and high carb foods. But really, there are plenty of things left to make up a healthy nutritionally complete and tasty varied diet.

I tried to list all the things you can eat while being low carb and vegan. Building blocks for a healthy animal and environmentally friendly diet! I didn't even get everything (so many foods!), but it paints a nice picture of variety. I also didn't list any of the things you can make yourself, like lc breads and muffins. I tried to put the lowest carb foods at the front of the lists and slightly higher carb foods towards the back, but I didn't look up all the exact nutritional values, so I might have messed up here and there.

Proteins

Tofu (firm and silken) | Seitan | Tempeh | TVP/soy chunks | Store bought meat analogues | Edamame | Soy beans (black and white) | Lupin beans | Split peas | Lentils.

Vegetables

Kale | Zucchini | Cucumber | Spinach | Arugula | Lettuce | Chard | Collards | Bok Choy | Celery | Napa cabbage | Endive | Fennel | Seaweed (nori, wakame, kelp etc.) | Sprouts (alfalfa, beans sprouts etc.) | Peppers | Okra | Asparagus | Broccoli | Cauliflower | Cabbage | Sauerkraut | Beets | Carrots | Scallions/green onions | Leeks | Mushrooms (button, shiitake, oyster etc.) | Green beans | Rutabaga | Turnips | Kohlrabi | Radish | Celeriac root | Pumpkin | Spaghetti Squash | Butternut squash | Tomato | Eggplant | Onions | Snap peas.

Fruit

Strawberries | Blueberries | Raspberries | Blackberries | Cranberries | Rhubarb | Lemons | Limes | Melons | Oranges | Apricots | Kiwi | Passionfruit | Apples | Pears | Peaches | Pineapple | Mango | Cherries | Grapes.

Nuts and seeds

Almonds | Macadamia nuts | Brazil nuts | Pecans | Walnuts | Hazelnuts | Pistachios | Nut butters | Coconut | Avocados | Olives | Flax seeds | Chia seeds | Pine nuts | Hemp seeds | Pumpkin seeds | Sunflower seeds | Sesamy seeds/tahini | Peanuts | Cashews.

Flours

Protein powders (soy, hemp, pea etc.) | Vital wheat gluten | Soy flour | Flax meal | Coconut flour | Almond and other nut flours | Psyllium husks | Wheat bran | Oat bran | Wheat germ.

Dairy

Soy milk (unsweetened) | Coconut milk | Almond and other nut milks (unsweetened) | Soy yoghurt | Coconut yoghurt | Some vegan cheeses (Tofutti cream cheese, Sheese etc.).

Oils

Olive oil | Canola oil | Sesame oil | Walnut oil | Coconut oil | Margerine etc.

Flavorings

Herbs and spices (all kinds) | Vinegar (all kinds) | Soy sauce | Salt | Broth and bouillon cubes | Mustard | Red and white wine | Garlic | Nutritional yeast | Cocoa powder | Coffee.

Sweeteners

Erythritol | Liquid sucralose/Splenda | Stevia | Aspartame | Inuline | Xylitol.

10 comments

Elaine op 8-11-2016 - 23:40

I feel like I've hit the jackpot coming across your website! I was running out of ideas to switch up my low carb meal plan. Fantastic site and content. Thanks for sharing!!!

Martine op 10-11-2016 - 8:28

Hi Elaine, that's so good to hear! I hope you enjoy our recipes.

Dee op 22-4-2017 - 11:14

Awesome resource. Thank you for sharing

Martine op 22-4-2017 - 13:56

Thanks Dee!

Terra op 27-5-2018 - 4:19

I'm so grateful for this list and information! However, I would love to make a request. Please consider removing canola oil from this list. Thank you for your time and effort creating and sharing this information!!

Martine op 28-5-2018 - 7:22

Hi Terra, I'm glad my information is useful to you! Unfortunately, there is a lot of fear mongering about canola oil, which is not based in scientific evidence. Canola is actually a great source of unsaturated fat, including omega 3 ALA fats. So I am deliberately keeping it on my list.

Linda H. op 16-2-2019 - 1:13

Wow I can't thank you enough for making this list. I am vegan but a fat one, the carbs killed me, that is why I am so happy to start my adventure.

Martine op 16-2-2019 - 13:43

Good luck Linda! Glad to be of help :)

Tammy op 28-5-2019 - 19:26

Hi, thank you for making a low carb vegan list. My husband and I are vegans but are also looking for low sodium, low sugar, no cholesterol delicious foods, and snacks. We each have lost over 20 lbs, but the doctor would like for us to lose an additional 10 lbs, so I believe this will help out greatly! Thanks again.

Martine op 28-5-2019 - 19:50

Good luck Tammy!

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