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

Meat Free Keto

Hi, I’m Liz, a Certified Nutrition Consultant, Registered Yoga Teacher and avid food-lover. I make keto-friendly, gluten-free vegan recipes that are often allergen-free as well. I’m also a published cookbook author with a second cookbook coming out soon!

I also create plant-based AIP (autoimmune protocol) recipes for people like me, who are managing their autoimmune condition symptoms through diet and lifestyle. You can check out these allergy-friendly recipes at!

Latest Posts

Lately, I've been going through old recipes and trying to update them to have better pictures, better baking instructions and to simplify things where possible. This recipe was originally called "low carb doughnut muffins" because I thought they tasted EXACTLY like cider doughnuts, but when I made them again yesterday, Read more
This morning, I got up and realized that I needed to get my butt back into gear. I've been backsliding a lot lately, and not only does it make me feel kind of crappy...but I definitely put on a few pounds over the past weeks. Whoops! So, I decided to Read more
Ginger is one of my favorite flavors for sure, and so it makes sense that I'm head-over-heels for these low carb vegan gingerbread cookies. Like the other treats I've been baking lately, they're nut-free for those of us with nut allergies, as well as gluten free, grain free, vegan Read more
Oh my god, guys - apple pie. Low carb apple pie. Mini low carb apple pie! I KNOW. I really can't contain my excitement about this one. Pie is by far my favorite dessert, and apple pie at that. So, naturally, with Thanksgiving right around the bend for us here Read more
With Thanksgiving (in America!) getting ever closer, it's time to start thinking about Thanksgiving menus! As a New England girl, I kind of feel it's my duty to include cranberries in as many Thanksgiving-themed items as possible. To accomplish this, I've made a delicious low carb cranberry sauce, that's made Read more
Low carb spinach pie sounds like something Popeye would endorse wholeheartedly, and with good reason - it is delicious! This recipe was born of an intense desire for spanikopita, but with the awareness that I probably do not have the patience to figure out some sort of vegan keto phyllo Read more
Looking for a vegan keto dessert? Of course you are! When I first started keto all those years ago, all I wanted was sugar-free dessert things to make myself think I was eating cookies, or brownies or frosting. Now that I've been fat adapted for a while, I don't have Read more
Any season is the right season for pumpkin spice cake, especially a vegan keto pumpkin spice cake that is so easy, and so delicious. I think the hardest part of making this sugar-free treat was waiting for it to be cool enough to frost. This recipe just begs to be Read more
Way back in the day, when I ate things like gluten and sugar, I was obsessed with cookie dough. As a child, I would sneak spoonfuls of it when my mom made cookies. In my teen years, I would buy whole tubes of it, just to snack on. In fact, Read more
I'm actually really excited about this recipe for a few reasons: It's vegan - I'm sure you guys know how hard it is to find vegan keto recipes! It's detox city - Brazil nuts supply heaps of selenium, which is an antioxidant and heavy metal detoxifier, as well as a Read more