Note: Hi, friends! Just a a quick reminder – some of the links on this site are affiliate links, and so I may earn a little cash on qualifying orders. It doesn’t cost you anything extra, and is a nice way to help support this site! I also want to point out that I don’t promote products I haven’t actually tried or products that I don’t trust. :)
If you’re wondering how to get enough protein on a vegan keto diet, the key is choosing plant-based protein sources that are high in protein, rich in minerals, and low in net carbs. Below are my favorite vegan keto protein foods, with notes on protein, fiber, and how to use each one.
| Protein source | Protein | Net-carb note | Best use |
|---|---|---|---|
| Tempeh | 18g per 3 oz | Varies by brand | Stir-fries, bowls, sandwiches |
| Sprouted tofu | 9g per serving | Often very low in net carbs | Scrambles, soups, baking |
| Roasted edamame | 14g per 1/3 cup | Check labels | Snacks, salad topping |
| Lupini beans | 8g per 4 oz | Often 0g net carbs | Snacks, salads, bowls |
| Hemp hearts | 10g per 3 tbsp | Low in net carbs | Smoothies, yogurt, noatmeal |
Choosing the right plant proteins isn’t just about meeting a macro goal; it’s about getting the vitamins and minerals your body needs to thrive. Here are my top favorite sources of plant-based protein that I use every single day:
1. Tempeh: A High-Protein Vegan Keto Staple
Tempeh is a fermented soy powerhouse. Per 3oz serving, you get 18g of protein and 6g of fiber. It’s also an incredible source of manganese (61% of your daily value), which is vital for bone health and metabolism.
2. Sprouted Tofu: Low-Carb Plant-Based Protein
Sprouted tofu is a vegan keto legend because it often contains 0g of net carbs. It’s easier to digest than traditional tofu and provides 9g of protein and 10% of your daily iron per serving.
3. Roasted Edamame: Crunchy Vegan Keto Protein
For a crunchy snack or a salad topper, roasted edamame is hard to beat. A 1/3 cup serving delivers 14g of protein and a good dose of potassium and iron to keep your energy levels steady.
4. Lupini Beans: The Keto-Friendly Bean Alternative
If you miss beans on keto, lupini beans are the answer. They have 0g of net carbs and are packed with 8g of protein and 8g of fiber per 4oz serving. They are truly a keto superfood.
5. Hemp Hearts: Protein-Rich Seeds for Vegan Keto
Hemp hearts are a nutritional powerhouse, providing 10g of protein in just 3 tablespoons. They are especially rich in magnesium and manganese, making them a perfect addition to smoothies or yogurt.
6. Pepitas (Pumpkin Seeds): Mineral-Dense Vegan Keto Protein
Pepitas are small but mighty. With 8g of protein and only 1g of net carbs per quarter cup, they are one of the most mineral-dense seeds you can eat, offering high amounts of magnesium, zinc, and copper.
7. Sunflower Seeds: Nut-Free Plant-Based Protein
Great for those with nut allergies, sunflower seeds provide 6g of protein and a massive 66% of your daily Vitamin E, which is a powerful antioxidant for skin and heart health.
8. Peanut Butter: A Classic Low-Carb Vegan Protein
A classic staple for a reason. Two tablespoons give you 8g of protein and 18% of your daily magnesium. Just be sure to choose varieties with no added sugar!
9. Tahini: Creamy Vegan Keto Protein for Sauces and Dressings
Tahini is a fantastic way to add creaminess and 6g of protein to dressings. It’s particularly high in calcium and iron (25% daily value for both), which are crucial on a plant-based diet.
10. Nutritional Yeast: Cheesy Vegan Protein and B Vitamins
Known for its cheesy flavor, “nooch” is a B-vitamin powerhouse. It offers 9g of protein per quarter cup and astronomical amounts of riboflavin (B2) and other B vitamins to support your nervous system.
By incorporating a variety of these protein sources into your meals, you’ll ensure that you’re meeting your nutritional needs while staying firmly in ketosis. Which of these is your go-to?
More Vegan Keto Protein Ideas
For more plant-based keto protein inspiration, check out Where Do You Get Protein On a Vegan Keto Diet?, Vegan Keto Snacks: Crispy Lupini Beans, Low Carb Vegan Smokey Maple Tempeh, and Low Carb Vegan Mushroom Burgers.
Vegan Keto Protein FAQ
Can you get enough protein on a vegan keto diet?
Yes, but it takes planning. Low-carb plant proteins like tofu, tempeh, lupini beans, hemp hearts, seeds, and nutritional yeast can help you meet your protein needs while keeping net carbs low.
What is the lowest-carb vegan protein source?
Sprouted tofu and lupini beans are among the lowest-carb vegan protein options, with some brands containing very few or even 0g net carbs per serving.
Are beans keto-friendly on a vegan keto diet?
Most beans are too high in net carbs for strict keto, but lupini beans are a notable exception because they are high in fiber and very low in net carbs.
For more easy, plant-based keto recipes and tips to help you thrive, check out my beginner guides and cookbooks! 💚 🌱