Ketosis and Vegan Shakes: Is It Possible?

Are you a vegan who’s curious about trying out the ketogenic diet? Or are you a keto enthusiast looking for plant-based alternatives to traditional animal-based protein sources? Whatever your reason, you might wonder if achieving ketosis while following a vegan diet is possible.

Well, wonder no more! This article will delve into the science of ketosis and whether a vegan diet can support this state. We’ll also look at the potential challenges of following a vegan ketogenic diet and some delicious and nutritious vegan shakes that can help you achieve ketosis.

So, whether you’re a die-hard vegan, a keto enthusiast, or just looking to improve your health, grab a drink (preferably a vegan shake) and let’s get started.

Ketosis Explained

Think of ketosis like a switch that flips in your body. Usually, your body relies on carbohydrates as its primary source of energy. But when you restrict your carbohydrate intake and increase the fat you consume, that switch flips. The result is your body enters a state of ketosis.

In this state, your body begins to break down stored fat into ketones, which become your body’s new energy source. It’s like when a hybrid car switches from using gasoline to using electricity for power. Your body starts using an alternative fuel source to keep things running smoothly.

And just like how electricity powers more than just cars, ketones provide energy and more. Studies show that a ketogenic diet has numerous health benefits, including reducing inflammation, insulin sensitivity, and the risk of certain diseases like epilepsy, Alzheimer’s, and cancer.

Can The Vegan Diet Support Ketosis?

Following a vegan diet and achieving ketosis is possible, but it is challenging. Most vegan diets are high in carbohydrates, which makes it harder to enter ketosis. However, creating a vegan ketogenic diet is possible with careful planning and attention to macronutrient intake. Macronutrients are the proper amount of carbohydrates, fats, and proteins we need for energy.

A vegan ketogenic diet requires careful consideration of food choices. The best sources of plant-based proteins include:

  • Nuts 
  • Seeds  
  • Legumes
  • Olive oil
  • Avocados
  • Coconut oil  

Supplementing essential vitamins and minerals, such as B12 and iron, is vital since they are in animal products. By combining these dietary elements carefully, you can successfully create a vegan ketogenic diet to help you reach your health goals.

Macros in a Vegan Diet

Restricting your carbohydrate intake while increasing your fat intake is essential to achieve ketosis. This process ensures your body has enough fat to convert into ketones for energy. The ideal macronutrient ratios for a standard ketogenic diet are approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates. By following these ratios, you can achieve and maintain ketosis on a vegan diet.

Plant-Based Carbs and Insulin Spikes

A major hurdle in adopting a vegan ketogenic diet is the presence of plant-based carbs that cause insulin spikes. Insulin regulates blood sugar levels and signals cells to absorb glucose from the bloodstream, which can hinder ketosis by preventing fat from burning. 

To maintain ketosis, the solution is to eat low-carbohydrate, high-fat, plant-based foods on a vegan diet. This diet includes vegetables such as spinach, kale, broccoli, and cauliflower, which are low in carbohydrates, but high in fiber, making them ideal for a ketogenic diet.

Potential Challenges of a Vegan Ketogenic Diet

One challenge of a vegan ketogenic diet is consuming enough protein. Plant-based protein sources are often high in carbohydrates, which messes with the macronutrient ratios. Another challenge is getting enough micronutrients such as B12, crucial for nerve function and red blood cell production.

Taking vitamins and considering vegan protein supplements helps ensure sustainable overall health and wellness when following a vegan ketogenic diet.

Vegan-Friendly Shakes To Help Achieve Ketosis

Incorporating vegan-friendly shakes is a convenient and delicious way to make a vegan ketogenic diet more manageable. In addition, smoothies provide you with a quick and enticing way to meet the micronutrients and vitamins you need daily. 

Creating vegan-keto shakes is super easy and fun! The best part? You can unleash your creativity and experiment with various recipes to find your favorite blend. These vegan-friendly shakes are excellent whether you’re looking for a quick breakfast or a post-workout snack. Here are the base ingredients that you’ll need to make these delicious shakes:

  • Coconut milk or cream
  • Avocado
  • Nut butter (such as almond or cashew butter)
  • Chia seeds or flaxseeds
  • Non-starchy vegetables such as spinach or kale
  • Protein powder (made from vegan sources such as pea protein or hemp protein)

Fortunately, numerous vegan protein powders are low in carbohydrates and high in healthy fats. These shakes are perfect for keeping you in shape while providing an enjoyable way to boost your daily fat intake. 

Recipe 1: Blueberry Coconut Keto Smoothie

This delectable blueberry coconut keto smoothie is an excellent option for a tasty and nutritious breakfast or post-workout snack. Its creamy coconut milk combined with the tangy blueberries creates a perfect symphony of flavors that will tantalize your taste buds. Not to mention, adding almond butter and chia seeds provides a healthy dose of fats, keeping you full and satisfied.


  • 1/2 cup full-fat canned coconut milk
  • 1/2 cup unsweetened coconut yogurt
  • 1/2 cup frozen blueberries
  • 1 tablespoon chia seeds
  • 1/2 tablespoon vanilla extract
  • 1 tablespoon almond butter
  • 1 cup ice

Calories: 330

Fat: 29g

Carbs: 14g

Protein: 6g

Recipe 2: Green Keto Smoothie

Indulge in a refreshing, nutrient-packed green keto smoothie that fuels your body with healthy fats and essential greens. This creamy blend of avocado, spinach, and coconut milk keeps you satisfied throughout the day. A scoop of vegan protein powder adds to the richness of this delicious shake, while chia seeds provide a subtle crunch. Serve it up with a generous helping of ice for a cool and refreshing sip.


  • 1/2 avocado
  • 1/2 cup unsweetened coconut milk
  • 1/2 cup water
  • 1 scoop vanilla vegan protein powder
  • 1 cup spinach
  • 1 tablespoon chia seeds
  • 1 cup ice

Calories: 250

Fat: 19g

Carbs: 9g

Protein: 15g

Recipe 3: Peanut Butter and Jelly Keto Shake

Want to take a trip down memory lane? Enjoy this delicious keto shake’s nostalgic flavors of a classic peanut butter and jelly sandwich. Rich and creamy peanut butter meets juicy raspberries and coconut milk to create a decadent treat that satisfies your taste buds. Are you ready for the best part? It’s entirely keto-friendly, so you can enjoy this delicious shake without worrying about getting kicked out of ketosis.


  • 1/2 cup frozen raspberries
  • 1/2 avocado
  • 1/2 cup unsweetened coconut milk
  • 1 scoop vanilla vegan protein powder
  • 1 tablespoon peanut butter
  • 1 tablespoon chia seeds
  • 1 cup ice

Calories: 300

Fat: 23g

Carbs: 13g

Protein: 15g

Recipe 4: Chocolate Almond Butter Shake

This shake is a delicious treat for those craving rich chocolate flavor and creamy almond butter texture. Adding avocado enhances the shake’s taste and provides healthy fats and fiber to support your overall health and ketosis.


  • 1 cup unsweetened almond milk
  • 1 scoop of vegan chocolate protein powder
  • 1 tablespoon almond butter
  • 1/4 avocado
  • 1/2 teaspoon vanilla extract
  • Ice (optional)

Calories: 300

Fat: 20g

Carbs: 8g

Protein: 23g

Recipe 5: Forest Goddess Shake

This vibrant green goddess shake is a nutritional powerhouse that nourishes and satisfies you. Brimming with nutrient-rich greens and warming spices, it’s the perfect pick-me-up for anyone following a vegan ketogenic diet. The avocado and coconut milk provide healthy fats to support ketosis, while the protein powder lends a creamy texture that keeps you full. Let’s remember the ginger and cinnamon. These warming spices add a delightful kick to the mix, making this shake a true feast for the senses. 


  • 1 cup unsweetened coconut milk
  • 1 scoop of vegan vanilla protein powder
  • 1/4 avocado
  • 1/2 cup spinach
  • 1/2 cup kale
  • 1/2 teaspoon ginger
  • 1/2 teaspoon cinnamon
  • Ice (optional)

Calories: 200

Fat: 13g

Carbs: 9g

Protein: 15g

Benefits of Vegan Keto Shakes

Not only do vegan keto shakes support ketosis and provide healthy fats in your diet, but they also have many other benefits. These shakes are packed with plant-based protein and fiber, improving digestion and promoting fullness. Additionally, they help support muscle growth and recovery, making them an excellent option for athletes and active individuals.


As we lead busy lives, vegan keto shakes offer a convenient option for those looking for a quick and easy meal replacement or snack on the go. Prepare the shakes with the right ingredients in no time, delivering a delicious and nutritious combination that keeps you full and satisfied for hours. With some preparation, whip up a shake to help you stay on track with your health goals without sacrificing flavor or convenience.


As a natural response to injury and infection, inflammation is vital for our bodies. However, prolonged or chronic inflammation contributes to various health problems. Fortunately, vegan keto shakes incorporate anti-inflammatory ingredients such as chia seeds, flaxseeds, and turmeric. These ingredients reduce inflammation and promote healthy cells, providing a nutritious and tasty way to support overall health. This link has been reported in several studies.

Enhances Energy levels

Vegan keto shakes are a great way to boost energy levels naturally. They are typically high in healthy fats, providing a sustained energy source without the crash that often accompanies high-carbohydrate meals. Additionally, the protein in these shakes supports muscle growth and recovery, enhancing energy levels.

Low Carbs & Fiber

Low-carbohydrate diets are effective for weight loss and improving overall health. Vegan keto shakes are typically low in carbohydrates and high in fiber, which helps regulate blood sugar levels and promotes feelings of fullness. These shakes are an excellent option for those looking to lose weight or manage blood sugar levels.

High protein

Protein is essential for muscle growth, repair, and maintenance. Vegan keto shakes are often made with high-quality protein sources such as peas, hemp, or brown rice. These shakes help support muscle growth and recovery, making them an excellent option for athletes and active individuals.

Great source of Iron

Iron is essential for producing red blood cells and oxygen transport in the body. Vegan keto shakes are a great source of Iron, especially with ingredients such as spinach or chia seeds, which are rich in this essential mineral. High levels of iron make these shakes an excellent option for those following a vegan diet who may be at risk of iron deficiency.

Bottom line

Let’s sum it up – sticking to a vegan diet and achieving ketosis is no easy feat, but the payoff is worth it. However, getting enough protein and micronutrients is a real challenge for vegans on a ketogenic diet. But fear not because there’s a solution!

Vegan-friendly shakes are here to save the day, offering a delicious and convenient way to meet your daily nutrient requirements. They’re the perfect addition to any vegan ketogenic diet, providing a balanced combination of plant-based proteins, healthy fats, and low-carb veggies. With the help of vegan protein powders and vitamins, there’s no reason why anyone can’t succeed in following a vegan ketogenic diet to reach their health goals.