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Book 2 Recipe Gallery

Below is an overview of the recipes in Keto for Vegans: Book 2. Notice that below each recipe card, there is an expandable box containing the recipe’s ingredients and variations (when applicable). 

Breakfast • Desserts • Snacks

⌯ Lightly Lemony Breakfast Bars | Book 2 Recipe

255 calories | 12g protein | 20g fat | 4g net carbs
Soy-Free • Gluten-Free • Nut-Free • Moderate Protein Balance

Ingredients: allulose (or preferred granulated sweetener), almond butter or sunflower seed butter, almond flour or sunflower seed flour, baking powder, Brazil nuts or additional pumpkin seeds, chia seeds, coconut (dried), coconut oil, flaxseed meal, lemon extract, lemon zest, lemon juice, protein powder (vanilla), pumpkin seeds, salt, soy or pea milk, zucchini.

Variations:

  • Gently Gingerbread Breakfast Bars
  • Mildly Mocha Breakfast Bars
  • Pleasantly Peanut Breakfast Bars
  • Kinda Cookie Breakfast Bars
  • Veggie Delight Breakfast Bars

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Cinnamon Crumble Muffin Topper
Sauces, Dips & Toppers

⌯ Cocoa or Cinnamon Crumble Muffin Toppers | Book 2 Recipes

Cocoa: 45 calories | 1g protein | 4.5g fat | 0.5g net carbs ● Cinnamon: 45 calories | 0.5g protein | 4.5g fat | 0.5g net carbs
Soy-Free • Gluten-Free • Nut-Free
Breakfast • Snacks

⌯ Orange Spice Flax Muffins | Book 2 Recipe

235 calories | 11g protein | 18g fat | 3.5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Moderate Protein Balance

Ingredients: baking powder, chickpea flour, cinnamon, cloves, cocoa powder, coconut (dried), coconut oil, flaxseed meal, monk fruit powder (pure) (or low-bulk sweetener of choice), nutmeg, orange zest and/or orange extract, protein powder (plain pea or soy), salt, vanilla extract, vinegar (wine), xanthan gum (optional)

Variations:

  • Mexican Hot Chocolate Muffins
  • Everything Bagel Muffins

Add-On Recipe:

  • Cocoa or Cinnamon Crumble Muffin Topper
    Ingredients: allulose (or preferred granulated sweetener), cinnamon or cocoa, coconut oil, walnuts or sunflower seeds

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Breakfast

⌯ N’oatmeal Porridge | Book 2 Recipe

505 calories | 26g protein | 39g fat | 5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Oil-Free • Sweetener-Free • High Protein Balance

Ingredients: almond flour or sunflower seed flour, Brazil nuts or additional hemp hearts, chia seeds, cinnamon, coconut (dried), flaxseed meal, hemp hearts, nutmeg, salt, soy or pea milk, vanilla extract

Variations:

  • Sweet & Creamy N’oatmeal Porridge
  • Chocolate N’oatmeal Porridge

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Ensalada Fresca Topper or Side
Salads • Sides • Sauces, Dips & Toppers

⌯ Ensalada Fresca Topper or Side | Book 2 Recipe

70 calories | 1g protein | 5.5g fat | 2.5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free
Breakfast • Mains

⌯ Southwest Breakfast Hash | Book 2 Recipe

With Soybeans: 330 calories | 24g protein | 22g fat | 7g net carbs ● Soy-Free: 310 calories | 20g protein | 18g fat | 14g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • Moderate Protein Balance


Ingredients: chili powder, cumin, garlic, jalapeño peppers, mushrooms (white), olive oil, onion, pumpkin seeds, red bell peppers, salt, soybeans or black beans, TVP crumbles (preferably pea-based)

Variations:

  • Herby Asparagus Breakfast Hash (Lower-Carb)
  • Herby Broccoli or Green Bean Breakfast Hash
  • Lebanese Hushwee Breakfast Hash

Add-On Recipe:

  • Esalada Fresca Topper or Side
    Ingredients: avocado, cilantro, jalapeño peppers, lime juice, onion, tomatoes, salt

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Breakfast • Snacks • Drinks

⌯ Protein Smoothies & Frappés | Book 2 Recipes

Chocolate Pudding Smoothie ● Pumpkin Pie Smoothie ● Snickerdoodle Frappé ● London Fog Frappé ● Macros vary by drink.
Soy-Free • Gluten-Free • Nut-Free • Oil-Free • High Protein Balance

Chocolate Pudding Smoothie

Ingredients: allulose (or preferred sweetener), avocado (frozen), cocoa powder, ice, protein powder (chocolate or vanilla), soy or pea milk

Macros: 310 calories | 24 g protein | 19g fat | 7.5g net carbs

Pumpkin Spice Smoothie

Ingredients: ice, pumpkin (canned purée), pumpkin spice, protein powder (vanilla), soy, pea, or coconut milk (canned, full-fat)

Macros with Soymilk: 160 calories | 18g protein | 5.5g fat | 8g net carbs

Macros with Coconut Milk: 410 calories | 14g protein | 35g fat | 10g net carbs

Snickerdoodle Frappé

Ingredients: allulose (or preferred sweetener), cinnamon, ice, protein powder (vanilla, cinnamon bun, or cookie), soy, pea, or coconut milk (canned, full-fat), vanilla extract

Macros with Soymilk: 145 calories | 17g protein | 5g fat | 3g net carbs

Macros with Coconut Milk: 395 calories | 13g protein | 34g fat | 5.5g net carbs

London Fog Frappé

Ingredients: allulose (or preferred sweetener), Earl Grey tea, ice, keto honey or maple syrup or allulose, protein powder (vanilla), soy, pea, or coconut milk (canned, full-fat), vanilla extract

Macros with Soymilk: 165 calories | 17g protein | 5g fat | 3g net carbs

Macros with Coconut Milk: 415 calories | 13g protein | 34g fat | 5.5g net carbs

Breakfast • Bread & Crackers • Sides

⌯ Versatile VWG Bread, Buns, Rolls, and Bagels | Book 2 Recipe

Macros vary with type of flour used and serving size (slice of bread, a bun, etc.)
Soy-Free • Nut-Free • Sweetener-Free • High Protein Balance

Ingredients: flaxseed meal, olive oil, pumpkin purée (canned), vital wheat gluten, yeast (instant), salt, and one of the following flours: almond, chickpea (Carb-Booster), lupin, peanut (defatted), protein powder (plain pea or soy), sesame (defatted)

Almond Flour

Macros for Bread/Rolls: 150 calories | 11g protein | 10g fat | 3g net carbs

Macros for Buns: 255 calories | 18g protein | 17g fat | 5g net carbs

Chickpea Flour

Macros for Bread/Rolls: 130 calories | 11g protein | 5g fat | 7.5g net carbs

Macros for Buns: 215 calories | 18g protein | 8g fat | 13g net carbs

Protein Powder

Macros for Bread/Rolls: 140 calories | 14g protein | 7g fat | 2g net carbs

Macros for Buns: 230 calories | 23g protein | 12g fat | 3.5g net carbs

Peanut Flour

Macros for Bread/Rolls: 135 calories | 15g protein | 6g fat | 3.5g net carbs

Macros for Buns: 225 calories | 25g protein | 9g fat | 5.5g net carbs

Sesame Flour

Macros for Bread/Rolls: 130 calories | 15g protein | 5.5g fat | 4g net carbs

Macros for Buns: 220 calories | 24g protein | 9.5g fat | 6.5g net carbs

Lupin Flour

Macros for Bagels: 190 calories | 22g protein | 8g fat | 4g net carbs

Bread & Crackers • Sides

⌯ Lupin & Caraway Seed Crackers | Book 2 Recipe

170 calories | 10g protein | 13g fat | 2g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • High Protein Balance

Ingredients: baking powder, black pepper, caraway seeds, cayenne pepper, chia seeds, flaxseed meal, hemp hearts, lupin flour (or chickpea flour – the variation), nutritional yeast flakes, olive oil, poppy seeds, salt, sesame seeds, soy or pea milk, vinegar (apple cider)

Variation:

  • Chickpea & Caraway Seed Crackers

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Soups • Sides

⌯ Palak Shorba (Spinach Soup) | Book 2 Recipe

235 calories | 6.5g protein | 20g fat | 5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free

Ingredients: bay leaf, black pepper, coconut milk (canned, full-fat) or plant-based cooking cream, cumin (seeds or ground), garlic, ginger (fresh), Jwala chili pepper or crushed red pepper flakes, lemon juice, mushrooms (white), nutritional yeast flakes, olive oil, onion, salt, soy or pea milk, spinach, vegetable broth or bouillon cube

Variations:

  • Cauliflower Shorba
  • Mushroom Shorba

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Salads • Mains

⌯ Dijon Duo Bean Salad | Book 2 Recipe

With Soybeans: 465 calories | 19g protein | 38g fat | 8g net carbs ● Soy-Free: 465 calories | 17g protein | 33g fat | 16g net carbs
Soy-Free • Gluten-Free • Nut-Free • Moderate Protein Balance

Ingredients: almonds (slivered or sliced) or sunflower seeds, green beans, olives (black or green, sliced), onion, Sham Chèvre (book recipe), soybeans or pinto beans | with Dijon Dressing: allulose (or preferred sweetener), garlic, ginger (fresh), mustard (Dijon), olive oil, onion powder, salt, vinegar (apple cider)

Variations:

  • Dijon Asparagus Bean Salad (Lower-Carb)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Salads • Sides

⌯ Spinach & Raspberry Salad | Book 2 Recipe

325 calories | 7.5g protein | 29g fat | 6g net carbs
Soy-Free • Gluten-Free • Nut-Free

Ingredients: pecans or sunflower seeds, raspberries, Sham Chèvre (book recipe), spinach | with Raspberry Vinaigrette: allulose (or preferred sweetener), garlic, olive oil, onion, oregano, raspberries, salt, vinegar (wine)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Salads • Sides

⌯ East Asian Seedy Greens | Book 2 Recipe

295 calories | 9.5g protein | 25g fat | 6g net carbs
Soy-Free • Gluten-Free • Nut-Free

Ingredients: bok choy, hemp hearts, lettuce (mixed greens), red bell pepper, sesame seeds | with Sesame Soy Dressing: allulose (or preferred sweetener), garlic, ginger (fresh), mayonnaise, sesame oil, tamari or soy sauce or aminos, vinegar (rice)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Salads • Mains

⌯ Kale Con Crouton Salad | Book 2 Recipe

375 calories | 21g protein | 27g fat | 8g net carbs
Soy-Free • Nut-Free • Moderate Protein Balance

Ingredients: apricots or peach or nectarine or strawberries, kale, sesame seeds, Versatile VWG Bread croutons (book recipe) | with Tangy Sesame Hemp Dressing: allulose (or preferred sweetener), garlic, hemp hearts, lemon juice, sesame oil, tamari or soy sauce or aminos, vinegar (apple cider)

Variations:

  • Crouton-Free
  • Con Sham Chevre

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Salads • Mains

⌯ Srirancha Green & Bean Salad | Book 2 Recipe

With Soybeans: 415 calories | 22g protein | 31g fat | 8g net carbs ● Soy-Free: 425 calories | 18g protein | 28g fat | 16g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • Moderate Protein Balance
Salads • Sides

⌯ Srirancha Romaine Slaw | Book 2 Recipe

295 calories | 11g protein | 24g fat | 7g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free

Ingredients: cabbage (green) or coleslaw mix, cilantro, green onions, jalapeño peppers, lettuce (Romaine), pumpkin seeds | with Srirancha Dressing: black pepper, garlic, lemon juice, mayonnaise, miso paste, nutritional yeast flakes, onion powder, salt, soy or pea milk, sriracha, vinegar (apple cider)

Variations:

  • Dijon Romaine Slaw
  • Sesame Soy Romaine Slaw

Spin-Off Recipe:

  • Srirancha Green & Bean Salad
    Ingredients: celery, cilantro, cucumber, green onions, jalapeño peppers, olives (sliced, black or green), pumpkin seeds, soybeans or black beans, with Srirancha Dressing (see above)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Nori Gomasio
Sauces, Dips & Toppers

⌯ Nori Gomasio | Book 2 Recipe

10 calories | 0.3g protein | 0.7g fat | 0.2g net carbs
Soy-Free • Gluten-Free • Nut-Free • Oil-Free • Sweetener-Free
Sides

⌯ Spicy Kale | Book 2 Recipe

85 calories | 1.5g protein | 8g fat | 1g net carbs
Soy-Free • Gluten-Free • Nut-Free • Moderate Protein Balance
Salads • Mains

⌯ Poké Chopped Salad | Book 2 Recipe

With Edamame: 475 calories | 20g protein | 38g fat | 7.5g net carbs ● Soy-Free: 520 calories | 20g protein | 37g fat | 18g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • Moderate Protein Balance

Ingredients: avocado, cauliflower (riced or to rice), cucumber, edamame (shelled, fresh or frozen) or chickpeas, hemp hearts, onion, pumpkin seeds, radishes | with Sriracha Mayo Dressing: lemon juice, mayonnaise, sriracha

Add-On Recipes:

  • Spicy Kale
    Ingredients: allulose (or preferred sweetener), kale, lemon juice, sambal oelek (or preferred chili paste), sesame oil (toasted)
  • Nori Gomasio
    Ingredients: salt (coarse or flaked), seaweed snacks (or toasted nori), sesame seeds

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Salads • Mains

⌯ Hummus & Pepita Kale | Book 2 Recipe

With Soybeans: 395 calories | 19g protein | 32g fat | 4.5g net carbs ● Soy-Free: 390 calories | 17g protein | 30g fat | 8g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • High Protein Balance

Ingredients: kale, olive oil, pumpkin seeds, salt, sesame seeds | with Hummus Dressing: cumin, garlic, lemon juice, nutritional yeast flakes, olive oil, salt, soybeans or chickpeas or lupini beans or storebought hummus, soy or pea milk, tahini

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Breakfast • Mains

⌯ Spinach Fauxcotta Tart | Book 2 Recipe

With Tofu: 475 calories | 21g protein | 40g fat | 5.5g net carbs ● Soy-Free: 470 calories | 23g protein | 39g fat | 5g net carbs
Soy-Free • Gluten-Free • Nut-Free • High Protein Balance
Mains

⌯ Liberally, Lasagna | Book 2 Recipe

With Tofu: 450 calories | 25g protein | 33g fat | 9g net carbs ● Soy-Free: 455 calories | 24g protein | 32g fat | 15g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • Moderate Protein Balance

Ingredients: black pepper, Brazil nuts or hemp hearts & sunflower seeds, crushed red pepper flakes, cumin, garlic powder, lemon juice, marinara, mushrooms (white), nutmeg, nutritional yeast flakes, olive oil, onion powder, pumpkin seeds, salt, soy or pea milk, spinach, tofu (extra-firm) or chickpea lasagna noodles, TVP crumbles (preferably pea-based), zucchini

Spin-Off Recipe:

  • Spinach Fauxcotta Tart
    Ingredients: black pepper, Brazil nuts or sunflower seeds, crushed red pepper flakes, cumin, garlic powder, lemon juice, nutmeg, nutritional yeast flakes, olive oil, onion powder, pumpkin seeds, salt, soy or pea milk, spinach, Tart Crust (book recipe), tofu (extra-firm) or TVP crumbles (pea-based)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Breakfast • Mains • Sides

⌯ Knock-Off Nature’s Burger | Book 2 Recipe

With Soy TVP: 85 calories | 9g protein | 3.5g fat | 2g net carbs ● With Pea TVP: 90 calories | 11g protein | 4g fat | 1.5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Oil-Free • Sweetener-Free • High Protein Balance

Ingredients: black pepper, celery salt, chia seeds, curry powder, garlic powder, hemp hearts, Herbes de Provence, nutritional yeast flakes, onion powder, paprika, parsley (dried), protein powder (plain pea or soy), psyllium husks (whole), sage, sesame seeds, sunflower seeds, tamari or soy sauce or aminos, TVP crumbles (preferably soy-based)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Mains

⌯ Afghan Beans on Cauli-Hemp Rice | Book 2 Recipe

With Soybeans: 370 calories | 23g protein | 26g fat | 8g net carbs ● Soy-Free: 375 calories | 19g protein | 23g fat | 18g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • Moderate Protein Balance

Ingredients: black pepper, cardamom, cauliflower (riced or to rice), coriander (seeds or ground), cumin (seeds or ground), garlic, hemp hearts, Jwala chili pepper or crushed red pepper flakes, mint (dried), mushrooms (white), nutritional yeast flakes, olive oil, onion (fresh & powder), parsley (dried), red bell pepper, salt, soybeans or kidney beans, spinach, tomato sauce (canned), turmeric

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Soups • Mains • Sides

⌯ Refried Bean Soup | Book 2 Recipe

With Soybeans: 295 calories | 17g protein | 21g fat | 7g net carbs ● Soy-Free: 300 calories | 17g protein | 16g fat | 15g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • Moderate Protein Balance
Mains • Sides • Sauces, Dips & Toppers

⌯ Boosted Refried Beans | Book 2 Recipe

With Soybeans: 175 calories | 9g protein | 13g fat | 3g net carbs ● Soy-Free: 175 calories | 9g protein | 10g fat | 8.5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • Moderate Protein Balance

Ingredients: black pepper, cumin, garlic (fresh & powder), nutritional yeast flakes, olive oil, onion (fresh & powder), oregano, salsa, salt, soybeans or black beans, soy and pea milk

Meal Option:

  • Bean & Sheese Wraps
    Macros with Soybeans: 470 calories | 21g protein | 37g fat | 7g net carbs
    Macros with Black Beans: 470 calories | 21g protein | 34g fat | 12g net carbs
    Ingredients: avocado, Boosted Refried Beans, lettuce (iceberg), pumpkin seeds, salsa, Sham Chèvre (book recipe)

Spin-Off Recipe:

  • Refried Bean Soup
    Ingredients: black pepper, bouillon or vegetable broth, cumin, garlic (fresh & powder), nutritional yeast flakes, olive oil, onion (fresh & powder), oregano, salsa, salt, soybeans or black beans, soy and pea milk

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Breakfast • Mains

⌯ Sun-Dried Tomato & Mushroom Quiche | Book 2 Recipe

500 calories | 25g protein | 41g fat | 5.5g net carbs
Gluten-Free • Nut-Free • Sweetener-Free • High Protein Balance

Ingredients: agar agar powder, black pepper, green onions, Herbes de Provence, kala namak, mushrooms (white), nutritional yeast flakes, olive oil, olives (black or green, sliced), sun-dried tomatoes (in oil), tofu (extra-firm) | in a Tart Crust: almond flour or sunflower seed flour, coconut oil, hemp hearts, nutritional yeast flakes, protein powder, salt

Variation:

  • Baycon Artichoke Quiche

Note: Book 2 owners are given access to the soy-free fauxttata recipe from Book 1.

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page.

Salads • Mains • Snacks

⌯ BAT’L Ships or BLT Chopped Salad | Book 2 Recipe

With Pea TVP: 285 calories | 11g protein | 24g fat | 3.5g net carbs ● With Soy TVP: 280 calories | 9g protein | 23g fat | 5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Moderate Protein Balance

BAT’L Ships (Baycon, Avocado & Tomato Lettuce Boats)

Ingredients: alfalfa sprouts, avocado, lettuce (little gem), tomato | with Baycon Crumbles: black pepper, coconut (dried), coconut oil, cumin, garlic powder, liquid smoke (optional), mushrooms (white), nutritional yeast flakes, onion powder, paprika, tamari or soy sauce or aminos, TVP crumbles (preferably pea-based) | and Mayo Sauce: cayenne pepper, cumin, dill, garlic powder, lemon juice, lettuce (little gem), mayonnaise, MCT oil powder, onion powder, soy or pea milk

Variations:

  • BLT Chopped Salad
  • Saucier BLT Chopped Salad
  • BAHT’L Ships (H is for Hummus)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Mains • Sides • Other Items

⌯ Pretend Polenta | Book 2 Recipe

370 calories | 21g protein | 26g fat | 4.5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • High Protein Balance

Ingredients: almond flour or sunflower seed flour, flaxseed meal, garlic, ground lupin, Herbes de Provence, lemon juice, nutritional yeast flakes, olive oil, salt, soy or pea milk

Meal Option:

  • Polenta with Marinara & Veggies
    Macros: 445 calories | 23g protein | 32g fat | 8g net carbs
    Ingredients    : marinara, mushrooms (white), olives, olive oil, Pretend Polenta, tomatoes (grape), zucchini

Note: The recipe includes a lupin-free option that contains hemp hearts and coconut flour in place of the ground lupin.

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Mains

⌯ Chili Peanut Noodles | Book 2 Recipe

290 calories | 11g protein | 23g fat | 6.5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Oil-Free • Sweetener-Free

Ingredients: broccolini, cilantro, coconut milk (canned, full-fat), garlic, ginger (fresh), green onions, kale, lime juice, peanut butter or sunflower seed butter, peanuts (oil-roasted, salted) or sunflower seeds (toasted), sambal oelek (chili paste), shirataki noodles, tamari or soy sauce or aminos

Variation:

  • Chili Peanut Tofu Chowder (no shirataki noodles, soy/tofu-free option included)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Mains

⌯ Shiitake Asparagus Sheet Pan Dinner | Book 2 Recipe

With Tofu: 470 calories | 21g protein | 37g fat | 8.5g net carbs ● Soy-Free: 485 calories | 20g protein | 33g fat | 21g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • Moderate Protein Balance

Ingredients: asparagus, hazelnuts (blanched) or sunflower seeds, mushrooms (shiitake), nutritional yeast flakes, olive oil, salt, seasoning blend of choice, Soybean Hummus or Lupin Hummus (book recipe), tofu (extra-firm) or chickpeas

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Soybean Hummus
Snacks • Sauces, Dips & Toppers

⌯ Soybean Hummus | Book 1 & Book 2 Recipe

With Soybeans: 175 calories | 7.5g protein | 15g fat | 3g net carbs ● With Chickpeas: 180 calories | 7g protein | 13g fat | 7g net carbs ● With Lupini Beans: macros will vary by brand (2-3.5g net carbs)
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • Moderate Protein Balance

Ingredients: cumin, garlic, lemon juice, nutritional yeast flakes, olive oil or preferred oil, salt, soybeans or lupini beans or chickpeas, soy or pea milk, tahini

Variation:

  • Lupini Hummus
  • Chickpea Hummus (Carb-Booster)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Breakfast • Desserts • Snacks

⌯ Jam’n Sheese Tart | Book 2 Recipes

255 calories | 9g protein | 22g fat | 4.5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Moderate Protein Balance
Sauces, Dips & Toppers • Other Items

⌯ Berry Jam & Pumped-Up Nut Butter | Book 2 Recipe

Berry Jam: 10 calories | 0.2g protein | 0.1g fat | 1g net carbs ● Nut Butter (Avg): 95 calories | 5g protein | 8g fat | 1g net carbs
Soy-Free • Gluten-Free • Nut-Free • Oil-Free • Sweetener-Free • High Protein Balance

Berry Jam

Ingredients: agar agar powder, allulose or preferred sweetener, berries (blackberries, raspberries, strawberries), salt

Spin-Off Recipe:

  • Jam’n Sheese Tart
    Ingredients: allulose or preferred sweetener, Berry Jam, Sham Chèvre (book recipe), Tart Crust (book recipe), vanilla extract

Pumped-Up Nut Butter

Ingredients: coconut oil or preferred oil, hemp hearts, nut or seed butter (almond, peanut, Sunbutter), protein powder (vanilla or plain pea or soy)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Mains

⌯ Jalapeño Popper Tart & Stuffed Mushroom Tart | Book 2 Recipes

Pea-Based TVP: 435 calories | 19g protein | 37g fat | 5.5g net carbs ● Soy-Based TVP: 430 calories | 18g protein | 37g fat | 6g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • Moderate Protein Balance
Sauces, Dips & Toppers • Other Items

⌯ Sham Chèvre | Book 2 Recipe

95 calories | 2.5g protein | 9g fat | 1.5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Oil-Free • Sweetener-Free • Moderate Protein Balance

Ingredients: agar agar powder, Brazil nuts, hemp hearts, lemon juice, macadamia nuts, nutritional yeast flakes, salt, soy or pea milk, vinegar (apple cider)

Variations:

  • Herb & Garlic Sham Chèvre
  • Almond Chevre
  • Sunflower Seed Chèvre

Spin-Off Recipes:

  • Stuffed Mushroom Tart
    Ingredients: crushed red pepper flakes (optional), garlic, Herbes de Provence, mushrooms (white), Sham Chèvre (book recipe), Tart Crust (book recipe), TVP crumbles (preferably pea-based)
  • Jalapeño Popper Tart
    Ingredients: chives or green onion tops, cumin, garlic, jalapeño peppers, oregano, Sham Chèvre (book recipe), Tart Crust (book recipe), TVP crumbles (preferably pea-based)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Sauces, Dips & Toppers • Other Items

⌯ Jackfruit Tu-Nah Salad | Book 2 Recipe

185 calories | 1.5g protein | 18g fat | 3g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free

Ingredients: black pepper, capers, celery, dill (dried or fresh), green onions, jackfruit (green, in brine), lemon juice, mayonnaise, mustard (Dijon), nori (optional), nutritional yeast flakes, pickles (dill), tamari or soy sauce or aminos

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Sauces, Dips & Toppers

⌯ Cream of Tomato Soup | Book 2 Recipe

230 calories | 2.5g protein | 19g fat | 7.5g net carbs
Soy-Free • Gluten-Free • Nut-Free
Sauces, Dips & Toppers

⌯ Red Wine Marinara | Book 2 Recipe

110 calories | 1.5g protein | 7.5g fat | 5g net carbs
Soy-Free • Gluten-Free • Nut-Free

Ingredients: allulose or preferred granulated sweetener, basil (fresh), black pepper, crushed red pepper flakes, garlic (fresh & powder), Herbes de Provence, olive oil, onion (fresh & powder), parsley (dried), pumpkin purée (canned), red wine (optional), salt, tomato sauce (canned), tomatoes (canned, crushed)

Spin-Off Recipe:

  • Cream of Tomato Soup
    Ingredients: bouillon cubes or vegetable broth, coconut milk (canned, full-fat), Red Wine Marinara

Meal Option:

  • Shirataki Pasta, Mushroom & Marinara Meal with Bread & Butter
    Macros with Pea TVP: 465 calories | 25g protein | 32g fat | 8g net carbs
    Macros with Soy TVP: 455 calories | 22g protein | 32g fat | 10g net carbs
    Ingredients    : buttery spread, mushrooms (white), olive oil, Red Wine Marinara, shirataki noodles, TVP crumbles (preferably pea-based), Versatile VWG Bread (book recipe)

For calorie, macro, and ingredient details for recipe variations and allergen-free options, please download the Recipe Macro & Ingredient Summary (Extended Version) document from the Book 2 Downloadables section of the Free Resources page. 

Soft Instant Pot Soybeans & Cauliflower Rice
Sides • Other Items

⌯ Soft Instant Pot Soybeans & Cauliflower Rice | Book Recipes

Soybeans: 150 calories | 16g protein | 7.5g fat | 2g net carbs ● Cauliflower Rice: 30 calories | 2.5g protein | 0.6g fat | 2.5g net carbs
Soy-Free • Gluten-Free • Nut-Free • Sweetener-Free • High Protein Balance
Return to My Books

Amazon Links

The Keto for Vegans books are available on Amazons worldwide. Click the links below to be directed to the book on your local Amazon marketplace.

Keto for Vegans: Book 1 with Link to Amazon
Keto for Vegans: Book 1 Black & White Edition with Link to Amazon
Keto for Vegans: Book 2 with Amazon Link
Keto for Vegans: Book 2 Black & White Edition with Link to Amazon

What happened?

On July 4th, Weebly (my hosting platform) informed me that it was removing its services in my region and that my website would be unpublished as of September 27th. Fortunately, I had already been working on this new site and could have it finished by then. However, on July 15th, Weebly cancelled my subscription and notified me that my website would be unpublished imminently. I decided the best course of action was to transfer the domain name (www.keto4vegans.com) to my new unfinished site rather than have you encounter an error page and not have access to any of my content. 

Most of the content from my original site is already available here, and I’m working hard to redirect links, revise formatting, and add all the data needed for the new site’s fancy features to function at their full capacity.

Thank you for your patience while I revise content and work through the kinks.

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Welcome to my new website...

…which is, unfortunately, still under construction.

Please bear with me while I continue to transfer content from my previous site, redirect links, revise formatting, and add all the data needed for the new site’s fancy features to function at their full capacity.

What happened?

On July 4th, Weebly (my hosting platform) informed me that it was removing its services in my region and that my website would be unpublished as of September 27th. Fortunately, I had already been working on this new site and could have it finished by then. However, on July 15th, Weebly cancelled my subscription and notified me that my website would be unpublished imminently. Thus, here you are, on my unfinished new site. My apologies.