Support This Site

Help fund recipe development and keep external ads and pop-ups off this site!

Vegan Keto, Eco-Atkins, Pegan, and Low Carb Plant-Based Recipes

Author: Liz

Three Ingredient Vegan Keto Peanut Butter Freezer Fudge

Three Ingredient Vegan Keto Peanut Butter Freezer Fudge

If you’re like me, you balk at recipes with long ingredients lists. Frankly, it’s a little bit overwhelming when I see a recipe that requires 3 tablespoons of 15 various pantry items. I’ve been cooking for about 25 years now, and while I do sometimes…

What I Eat in a Day (Vegan, Keto, Gluten-free, Soy-free)

What I Eat in a Day (Vegan, Keto, Gluten-free, Soy-free)

It’s been quite a while since I’ve posted What I Eat in a Day, so I figured it was about time to stick another one of these posts up here. This is pretty typical of what I eat while recipe testing. So, you’ll see some…

Vegan Keto Maple Cinnamon Granola (gluten-free, nut-free, grain-free)

Vegan Keto Maple Cinnamon Granola (gluten-free, nut-free, grain-free)

I went camping this weekend with a friend of mine, and when we were figuring out what food to bring, she suggested yogurt with berries and granola for breakfast. I thought for about five seconds about buying a pre-made vegan keto granola, before realizing that I already had all the ingredients at home and this version would be so much cheaper.

The ingredients in this low carb, gluten-free and nut-free vegan granola are as follows:

I used this particular blend of seeds so that this granola would be nut-free in addition to being gluten-free. Seeds are also generally higher in protein than nuts are, for the same portion size. I really like using lupin flour in vegan keto treats because it contains a lot of protein and fiber with very few carbs (just 1g of net carbs per 1/4 cup!), and also contains the essential amino acid lysine. Lysine is found most often in beans (in vegan foods), and so it’s something to look out for if you’re eating a plant-based keto diet without any soy or peanut butter. It’s also important to note that lupin flour can cross-react with peanut allergies, so check out substitutions below if you are allergic to peanuts!

For most people, this is an allergy-friendly granola recipe, as it contains none of the top 8 allergens. This granola is also coconut-free and contains no sesame. That said, if you happen to be allergic to any of the ingredients in this vegan keto granola, check out the substitutions below!

Recipe Notes & Substitutions for Vegan Keto Gluten-free, Nut-free, Grain-free Granola

  • Any of the seeds may be substituted for an equal measure of chopped nuts. Some good, low carb nut choices are: almonds, pecans, walnuts, macadamia nuts, hazelnuts.
  • You could also substitute coconut flakes for any of the seeds (or in addition to the seeds).
  • If you are allergic to lupin flour, or have difficulties sourcing it, you could use protein powder or another bean flour in its place. While chickpea flour is somewhat higher in carbs, it’s still pretty low carb and works really well as a substitute here.
  • This recipe is mildly sweet, but if you like things on the really sweet side, you may want to toss in 1-2 tbsp of your favorite granulated sweetener. This is mine, and you can save 15% with the code MeatFreeKeto.
  • This granola needs to cool completely before transfering to a container, otherwise it will crumble. Cooling allows the sweetener to set up and bind the granola together.
  • For keto-friendly maple syrup, I prefer to use Lakanto. It’s the brand I’ve found that works best for baking, and doesn’t upset my stomach. Like with the granulated sweetener I mentioned above, you can save 15% if you shop on their site using the code MeatFreeKeto.
  • You can use other brands of syrup, if you’d like, just be sure they contain either sugar alcohols or erythritol, so that the granola actually sticks together!
  • To calculate net carbs – subtract the grams of fiber and sugar alcohols (if applicable) from the total grams of carbohydrates in the recipe.
  • While I strive to provide accurate nutrition information, there are variations across brands and types of ingredients. So, if you’re using other brands than those mentioned, your macros may be different. All nutrition info is calculated from the USDA values for each ingredient, unless a brand is specifically mentioned (or no generic listing is available), and are for information purposes only! 

Vegan Keto Maple Cinnamon Granola (gluten-free, nut-free, grain-free)

Print Recipe
This low carb, high-fiber and protein-rich makes for a delicious snack or topping for your morning yogurt or smoothie bowl. It's allergen-friendly and very filling!
Prep Time 5 mins
Cook Time 25 mins
Servings 4
Calories 223
Author Liz

Ingredients

Instructions

  • Preheat the oven to 300°F (150°C) and line a rimmed baking sheet with parchment paper.
  • In a medium-sized mixing bowl, stir together the seeds, flour, cinnamon and salt until well-mixed.
  • Add in the maple syrup and stir until the seeds are completely covered and a somewhat sticky sort of dough forms.
  • Spread the mixture on the lined baking sheet in an even layer, making sure to keep some of those clusters intact.
  • Bake for 25 minutes, until the clusters are no longer sticky.
  • Let the clusters cool completely before breaking them into the desired size and transferring the granola to an airtight container.

Notes

To calculate net carbs – subtract the grams of fiber, allulose, and sugar alcohols (if applicable) from the total grams of carbohydrates in the recipe. In this case, there are 2.5g of sugar alcohols per serving. 11.8g – 6.2g – 2.5g = 3.1g
Net carbs: 3.1g
For sweeteners and sugar-free syrups, I prefer to use Lakanto. It’s the brand I’ve found that works best for baking, and doesn’t upset my stomach. You can save 15% if you shop on their site using the code MeatFreeKeto.
 
To store: keep in an airtight container in a dry place for up to 5 days. Tossing a silica packet into the container will help them stay even fresher!

Nutrition

Calories: 223kcal | Carbohydrates: 11.8g | Protein: 13.1g | Fat: 17.8g | Saturated Fat: 1.9g | Fiber: 6.2g
Vegan Keto No-Bake White Chocolate Raspberry Bars

Vegan Keto No-Bake White Chocolate Raspberry Bars

As you may know, my second cookbook (which was a collaboration with an awesome Mediterranean Diet recipe developer) was published this past January, and I’m so proud of all the low-carb and keto-friendly vegan recipes I contributed to it. I love sharing everything I work…

Vegan Keto PB&J Waffles (gluten-free, soy-free)

Vegan Keto PB&J Waffles (gluten-free, soy-free)

If you’ve been to this blog before, you’ve probably noticed that I really like making keto-friendly vegan waffles. I so many vegan keto waffle recipes here, and yet I keep making new ones. I just really love waffles. I also love the ease of using…

Vegan Keto Three Ingredient No-Bake Peanut Butter Cookies (gluten-free, soy-free, tree nut-free)

Vegan Keto Three Ingredient No-Bake Peanut Butter Cookies (gluten-free, soy-free, tree nut-free)

This week I thought I’d go back to my roots with a no-bake vegan keto cookie recipe. When I first started out on a vegan keto diet in 2012, there were no recipe blogs or books or social media accounts for vegan keto recipes or info – that’s why I started this blog! So, when I wanted something sweet, I had to figure it out myself. Coming from a raw vegan background, I was used to making lots of no-bake desserts, and used that framework to create these Vegan Keto Three Ingredient No-Bake Peanut Butter Cookies.

(more…)
How to Carb Cycle on a Vegan Keto Diet: Everything You Need to Know About Cyclical Ketogenic Diets

How to Carb Cycle on a Vegan Keto Diet: Everything You Need to Know About Cyclical Ketogenic Diets

I get a lot of questions on social media about what I personally eat, and while I love to show what I eat in a day on Instagram and Tiktok (and in posts on this blog as well!), but those posts and videos usually only…

My Favorite Vegan Keto Spring Recipes (All Gluten-free!)

My Favorite Vegan Keto Spring Recipes (All Gluten-free!)

Happy spring, friends! It’s getting warmer here in New England, and I’ve been inspired to start cooking lighter, more springy meals. I figure I’m probably not the only one who’s in this mode, so I decided to compile some of my favorite springtime recipes for…

I Wrote A Second Plant-Filled Keto Cookbook!

I Wrote A Second Plant-Filled Keto Cookbook!

Hi, friends! As some of you may know, for the last 10ish months, I’ve been working on another cookbook! It’s called Plant-Forward Keto, and it’s a bit of a continuation and expansion on my first cookbook (Vegan Keto).

(more…)
Vegan Keto Eggnog Bread Pudding (gluten-free, nut-free)

Vegan Keto Eggnog Bread Pudding (gluten-free, nut-free)

Hello, friends! It’s late December and I hope you’re feeling as festive as I am. “Festive” to me means baking vegan keto versions of all my favorite holiday treats and this week I’m tackling bread pudding. I know what you must be thinking – “but…