Healthy lunch ideas

3 easy vegan keto snacks

Vegan keto diet is one of the most stringent, but that doesn’t mean it doesn’t have delicious recipes.

The main rules of the keto diet are:

1. Limit total carbohydrate intake to 35 grams or less per day.

2. Exclude all meat, fish, dairy products, eggs and other animal products from your diet.

3. Eat lots of low-carbohydrate vegetables.

4. Get at least 70% of calories from vegetable fats.

5. Consume about 25% of your calories from plant proteins.

6. Add nutrients you may not supplement with a vegetarian diet enough (e.g. vitamins D3, B12 and B6, DHA and EPA, iron, zinc and taurine).

So, what vegan keto snacks I want to share with you below?

#1. Keto crackers from various seeds


  • 165 g of flax seeds
  • 50 g sesame seeds
  • 40 g of chia seeds
  • 80 of pumpkin seeds, grind in a blender or coffee grinder
  • 1 teaspoon of salt
  • 250 ml of water.

How to cook?

Pour seeds with water, add salt and mix.

Put the seeds on the oven tray with parchment on top. Flatten and press slightly with a spoon. The thickness of the layer should be about 5-7 mm.

Turn on the oven at 194 °F.

Put the oven tray in the oven for 120 minutes.

Cut crackers.

Store in a container.


Nutrients per 100 g:

  • Calories – 318.84
  • Proteins – 12.02 g
  • Fats – 25.66 g
  • Carbohydrates – 14.21 g
  • Cellulose – 11.74 g
  • Pure carbohydrates – 2.46 g
  • Potassium – 285.87 mg
  • Magnesium – 165.44 mg.

#2. Keto chips from squash

The next easy recipe for vegan keto snacks is chips from squash.


  • 1 medium squash, clean and cut into pieces
  • 50 grams of sunflower seeds
  • 1 teaspoon salt or to taste
  • 1 teaspoon paprika or to taste
  • 1/2 teaspoon turmeric and sharp pepper (or to taste).

How to cook?

Put the squash and sunflower seeds in the blender bowl and grind.

Add spice and mix.

Put the obtained mixture on the oven tray with parchment on top, and spread with a spoon. Choose thickness to taste from 4 to 7 mm.

Put in the oven for 1-1.5 hours at 194 °F, can be in convection mode, if any. If the chips turn out not crispy after that, you can dry them a little more.

Then you can cut it (for example, with a pizza knife).

Nutrients per 100 g:

  • Calories – 132
  • Proteins – 5.21 g
  • Fats – 10.45 g
  • Carbohydrates – 7.40 g
  • Cellulose – 3.06 g
  • Pure carbohydrates – 4.30 g
  • Potassium – 367.27 mg
  • Magnesium – 80.51 mg.

#3. Keto pancakes from avocado


  • Half of avocado
  • 2 tablespoons of chia seeds
  • 5 tablespoons of water
  • 2 tablespoons of purified sunflower seeds
  • Salt, pepper, paprika (to taste).

How to cook?

1. Chia seeds fill with water and allow to stand for 5 minutes to make jelly.

2. Cut the avocado with pieces, put it in the blender bowl and add jelly from the chia. Beat with blender until uniform.

3. Add salt, pepper and paprika. Grind the sunflower seeds in a coffee grinder, add them there and mix.

4. Roast the pancakes on olive oil on both sides on medium heat. You can put sunflower seeds on top.

Try these easy vegan keto snacks and write if you liked them!

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