You’ve heard about high-fat vegan diets and want to give it a try but don’t know where to start. Don’t worry, we’ve got you covered. A vegan diet can absolutely be high in healthy fats – you just have to know the right plant-based ingredients to use. Forget the carb-heavy veggie dishes you’re used to, it’s time to bring on the avocados, nuts, seeds, and coconut oil.
We found 8 delicious high-fat vegan recipes that will keep you feeling satisfied all day long. From creamy cauliflower alfredo to chocolate peanut butter fat bombs, your taste buds will never know what hit them. Ready to dive in? Let’s get cooking! These recipes are about to change the way you think about vegan food.
Why a High-Fat Vegan Diet?
A high-fat vegan diet may seem counterintuitive, but it has some major benefits.
For one, fat provides energy and helps you feel satisfied after meals. By including good fats with each meal, you’ll feel full longer and be less likely to snack on empty calories. Some healthy vegan fats include nuts, seeds, avocados, and coconut oil.
Fat also helps your body absorb certain nutrients like vitamins A, D, E and K. These vitamins are fat-soluble, meaning they can only be absorbed into your bloodstream with the help of fats. So adding fats to your meals helps you get the most nutrition from the foods you eat.
Another benefit of fat is that it gives food more flavor. Think of how boring many plant-based meals would be without ingredients like peanut butter, olive oil, and vegan buttery spreads and cheeses. Fats enhance the taste and texture of foods, making a vegan diet more enjoyable and sustainable in the long run.
Finally, a high-fat vegan diet can be part of a healthy lifestyle. The myth that all fats are bad is outdated. In fact, fats from whole plant-based sources are extremely good for you. They help lower heart disease risk, reduce inflammation in the body, and may even aid weight loss when consumed as part of a balanced nutritious diet.
So don’t be afraid to incorporate more healthy fats in your vegan meals. Nuts, seeds, coconut, avocados – these delicious ingredients will satisfy you, enhance nutrient absorption and make your diet more enjoyable, all while promoting good health. A high-fat vegan diet is a win all around!
Health Benefits of a High-Fat Vegan Diet
A high-fat vegan diet has some major health benefits. For starters, it provides energy. Unlike carbs, fat is a concentrated source of energy that satisfies and keeps you feeling full.
Healthy fats also help your body absorb fat-soluble vitamins like A, D, E and K. These vitamins are crucial for bone health, vision, immunity and more. Without fat, your body can’t properly utilize them.
Another benefit is reduced inflammation. Omega-3 fatty acids, found in foods like chia seeds, flax seeds and walnuts, are natural anti-inflammatories. Chronic inflammation is linked to health issues like heart disease, obesity and Alzheimer’s, so eating more omega-3s is ideal.
A high-fat vegan diet may even boost brain health and mood. Healthy fats provide the building blocks for neurotransmitters that regulate mood and stress levels. They also make up 60% of your brain, so fat is essential for proper brain function, cognition and memory.
Finally, a high- fat vegan diet can support cardiovascular health when focused on the right fats. Nuts, seeds, avocados, olive oil and coconut provide monounsaturated and polyunsaturated fats that lower heart diseaseriskfactors like high bloodpressure and cholesterol levels. Saturated fat from coconut oil and cocoa butter in moderation is fine too.
In summary, don’t fear the fat. Embrace high-fat vegan foods and experience the life-changing benefits of improved energy, mood, brain power and health. Your body and mind will thank you.
Foods to Focus On: Nuts, Seeds, Nut Butters
Nuts and seeds should make up a large part of your high-fat vegan diet. They are packed with healthy fats, protein, and other nutrients. Focus on the following:
Almonds, walnuts, and cashews are all great options. Just 1/4 cup of almonds contains over 18 grams of fat. Snack on nuts raw or roasted, add them to salads for extra crunch or blend into nut butter.
Peanuts are also a good source of fat, with 16 grams per 1/4 cup. However, peanuts are technically legumes, not nuts. For the highest fat content, choose peanut butter – especially natural peanut butter with no added sugar. Spread it on bread, apples, or celery for a quick snack.
Pumpkin, sunflower, and chia seeds are nutritious seeds high in fat. Just 1 ounce of pumpkin seeds has over 9 grams of fat. Blend seeds into nut butter, sprinkle on yogurt or add to trail mix.
Chia seeds are also a great source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Soak 1-2 tablespoons of chia seeds in plant-based milk to make chia pudding, or sprinkle into smoothies.
Nut and Seed Butter
Nut and seed butter, like almond butter, sunflower seed butter or tahini (sesame seed butter) are ideal for high-fat vegan diets. Just 2 tablespoons contain 8-16 grams of fat. Spread on bread, dip fruit in it or add to dressings and sauces.
Coconut butter is another delicious option made from ground coconut meat. It contains a whopping 21 grams of fat per 2 tablespoon serving. Use as a spread, or add to curries, smoothies and desserts.
Focusing on these nuts, seeds and their butters will help you achieve a high-fat vegan diet. They are versatile, nutritious and pack a lot of fat in small servings. Include them in each meal and snack for the biggest impact.
Avocado: The Perfect High-Fat Vegan Food
Avocados are the perfect high-fat vegan food. Their creamy texture and mild nutty flavor make them ideal for many vegan recipes. A single medium avocado contains about 240 calories and 22 grams of fat, making it an excellent source of heart-healthy monounsaturated fats.
Avocados are also packed with nutrients. They contain more potassium than bananas, as well as lutein, beta-carotene, and antioxidants like quercetin and epicatechin. The healthy fats in avocados help with the absorption of antioxidants and carotenoids from other foods. No wonder avocados are considered a superfood!
Mash an avocado and spread it on toast, mix into a salad, or blend into a creamy sauce. Here are some recipe ideas to boost the fat in your vegan diet:
• Guacamole – Mash 2-3 avocados with lime juice, chili, cilantro and season with salt. Serve with veggie sticks, on sandwiches or tacos.
• Chocolate pudding – Blend 2 avocados, 1/2 cup cocoa powder, 1/3 cup maple syrup and 1 tsp vanilla. Chill before eating.
• Pesto pasta – Blend 2 avocados, 2 cups basil, 1/3 cup nuts, 3 cloves garlic and 1/2 cup olive oil. Toss with cooked pasta and veggies.
• Avocado toast – Mash 1/2 an avocado and spread on bread. Top with lemon juice, salt, pepper and chili flakes.
• Green smoothie – Blend 2 avocados, 2 bananas, 2 cups spinach and 1 cup nut milk. Sweeten with maple syrup.
• Salad dressing – Blend 1 avocado, 1/2 cup olive oil, 1/3 cup lemon juice, 1 clove garlic and 1 tsp Dijon mustard. Season with salt and pepper.
• Ice cream – Blend 2 frozen bananas, 2 avocados and 1/3 cup cocoa powder. Freeze for 2 hours, then blend until creamy.
• Brownies – Mash 1 avocado and mix into a box of brownie mix instead of the oil and eggs. Bake as directed.
Avocados are endlessly versatile and an easy way to boost calories and healthy fats in your vegan diet. Try out these recipe ideas and you’ll be an avocado pro in no time!
Coconut Oil and Coconut Milk: Healthy Fats
Coconut oil and coconut milk provide healthy fats that are essential for a high-fat vegan diet. The medium-chain triglycerides (MCTs) in coconut oil are easily digested and used for energy. Coconut milk contains lauric acid, which has antibacterial and antiviral properties.
Coconut oil has a mild coconut flavor and aroma, so it works great as a cooking oil for stir-fries, curries, and salad dressings. You can also add it to coffee or smoothies for an energy boost. Look for virgin or extra virgin coconut oil, which is minimally processed and more nutritious.
Coconut milk comes from blending grated coconut meat with water and then straining it. The canned or carton versions often have extra thickeners and preservatives added, so check the ingredients and choose full-fat coconut milk with no added sugar when possible. Coconut milk works as a dairy substitute in many recipes. Use it to make vegan yogurt, ice cream, creamy soups, and curries.
Other ideas for incorporating these healthy fats into your diet:
• Add a tablespoon of coconut oil to your morning coffee or tea. The MCTs provide an energy kickstart to your day.
• Make coconut whipped cream as a topping for fruit, pies or other desserts. Chill a can of full-fat coconut milk and then whip as you would heavy cream.
• Add coconut milk to smoothies for a creamy texture and nutritious boost. Banana, berry and mango smoothies pair well with coconut milk.
• Toss cooked veggies in coconut oil, garlic and chili peppers for a quick stir fry side dish.
• Spread coconut butter (blended coconut meat) on bread, waffles or fruit.
• Make dairy-free coconut yogurt using coconut milk, probiotic capsules and yogurt starter culture.
• Add coconut oil and shredded coconut to granola, oatmeal or trail mix.
Coconut oil and coconut milk add healthy fats, nutrition and flavor to a high-fat vegan diet. Experiment by incorporating them into some of your favorite recipes and snacks. Your body and taste buds will thank you.
Chia and Flax Seeds: Nutrient Powerhouses
Chia and flax seeds are tiny seeds packed with nutrients. Just two tablespoons contain fiber, protein, omega-3 fatty acids, and various minerals.
Chia and flax seeds are high in fiber, with nearly 11 grams per two tablespoon serving. Fiber keeps you feeling full and satisfied, aids digestion, and helps maintain bowel regularity. The fiber in these seeds may help lower cholesterol and control blood sugar levels as well.
For their size, chia and flax seeds contain a good amount of plant-based protein. Two tablespoons have about 5-6 grams of protein, containing all nine essential amino acids our bodies need. Add them to your oatmeal, yogurt, or smoothies for an extra protein boost.
Omega-3 Fatty Acids
Chia and flax seeds are one of the best plant-based sources of omega-3 fatty acids, especially alpha-linolenic acid (ALA). Omega-3s are anti-inflammatory and important for brain and heart health. Grinding the seeds helps your body absorb the omega-3s more easily.
Chia and flax seeds also contain manganese, phosphorus, thiamine and magnesium. Magnesium helps with hundreds of chemical reactions in the body and helps regulate blood pressure. Phosphorus is important for bone health and cell growth.
Adding chia and flax seeds to your diet is an easy way to boost your nutrition. Sprinkle them on salads, yogurt or oatmeal, or blend them into smoothies. Always drink plenty of water when consuming these seeds, as they absorb a lot of liquid. Store seeds in an airtight container in the refrigerator for up to 6 months.
Tofu: Not Just for Stir Fries
Tofu is a staple in many vegan diets, but it’s not just for stir fries. Tofu can be prepared in many ways to boost the fat in your high-fat vegan diet.
Marinate and Bake It
Marinating tofu helps it absorb more flavor before baking. Try marinating extra-firm tofu in a mixture of olive oil, soy sauce or tamari, and your favorite spices. Baking the tofu causes it to firm up and intensify the flavors. Brush more of the marinade on top while baking for extra flavor.
Make Tofu Scramble
Tofu scramble is a great high-fat breakfast option. Simply crumble extra-firm tofu and sauté in oil with veggies like bell peppers, spinach and tomatoes. Season with turmeric, cumin, garlic and chili pepper for a savory, spicy scramble. Mix in avocado, olives or vegan cheese for extra fat.
•Use coconut milk – For a creamy scramble, add a splash of full-fat coconut milk.
•Add nuts and seeds – Toss in nuts like almonds or pumpkin seeds and nut butters like peanut or almond butter.
Make Creamy Tofu Dressings and Spreads
Blend silken tofu with oil, nuts or seeds to make creamy salad dressings, dips and spreads. Add ingredients like olive oil, tahini, avocado, coconut milk and nutritional yeast for a tangy, cheesy flavor. These dressings and spreads are perfect for topping salads, sandwiches or fresh crudité.
•Make vegan mayonnaise – Blend silken tofu, olive oil, lemon juice and spices to make a homemade vegan mayonnaise. Perfect for coleslaw, sandwiches and fries.
•Make basil pesto – Blend basil, olive oil, pine nuts and silken tofu for a dairy-free vegan pesto pasta sauce.
So don’t relegate tofu to just stir fries. With the right preparation and mix-ins, tofu can be an ideal high-fat plant-based ingredient perfect for any vegan diet. Try marinating and baking it, making a scramble or blending it into creamy dressings and spreads. Tofu is a vegan’s best friend for adding healthy fats and lots of flavor.
High-Fat Vegan Smoothies and Milk
High-fat vegan smoothies and plant-based milks are a great way to boost your healthy fats. Here are some delicious options to try:
Coconut Milk Smoothie
- 1 cup coconut milk
- 1 banana
- 1 tbsp coconut oil
- 1 tbsp flax or chia seeds
- Ice (optional)
Blend all ingredients until smooth and creamy. Coconut milk provides healthy saturated fats, while the flax/chia seeds add omega-3 fatty acids.
- 2 cups almond milk
- 2 bananas
- 1/3 cup almond butter
- 1 tsp vanilla extract
- 1 tbsp maple syrup (optional)
Blend the almond milk, bananas, almond butter, vanilla and maple syrup (if using) with ice for a thick and frosty shake. Almond milk and almond butter provide monounsaturated fats.
Macadamia Nut Smoothie
- 1 cup macadamia nut milk
- 1 banana
- 1 tbsp macadamia nut oil
- 1 tbsp cacao powder
Blend all ingredients until smooth. Macadamia nuts and their oil are high in healthy monounsaturated fats. Cacao powder adds chocolatey flavor without the sugar.
•Hemp seed milk – Blend 1 part hemp seeds to 3 parts water. Strain if desired. Provides omega-3 fats.
•Cashew milk – Blend 1 part cashews to 3 parts water. Strain if desired. High in heart-healthy monounsaturated fats.
•Pili nut milk – Blend 1 part pili nuts to 3 parts water. Strain if desired. Pili nuts are the highest plant-based source of saturated fat and calcium.
•Brazil nut milk – Blend 1 part brazil nuts to 3 parts water. Strain if desired. High in selenium and saturated fat.
•Pecan milk – Blend 1 part pecans to 3 parts water. Strain if desired. Provides monounsaturated fats.
By incorporating more high-fat vegan smoothies and milks, you’ll boost your healthy fats in a delicious way. Let your creativity run wild and make up your own recipes using your favorite nuts, seeds and plant milks.
High-Fat Vegan Snack Ideas
When you’re craving something savory and satisfying, here are some high-fat vegan snack ideas to curb your appetite:
- Guacamole and veggie sticks: Mash a ripe avocado with lime juice, chili, cilantro and season with salt. Serve with carrot, celery and cucumber sticks for dipping. Avocados provide healthy fats that will keep you full.
- Nutty energy balls: Blend dates, nut butter of your choice (like almond or peanut), protein powder, nuts and seeds. Roll into balls and refrigerate. These nutritious bites are packed with protein and healthy fats from the nuts and nut butter.
- Coconut yogurt parfaits: Layer coconut-based vegan yogurt with granola, fresh or frozen berries, and coconut flakes. The yogurt and coconut provide medium-chain triglycerides, a fat that helps boost metabolism and fat burning.
- Vegan cheesy kale chips: Toss kale leaves in nutritional yeast, garlic powder, onion powder and olive oil. Spread on a baking sheet and bake at 350 F until crispy, about 15 minutes. Nutritional yeast adds a cheesy, savory flavor and the olive oil helps the seasonings stick to the kale.
- Hummus and veggie sandwich: Spread hummus, avocado and sprouts on bread or in a pita. Top with cucumber, tomato, lettuce and bean sprouts. The hummus and avocado provide protein and healthy fats to satisfy your hunger.
When you need an energy boost or crave something hearty, these vegan high-fat snacks will hit the spot. Combining nuts, seeds, coconut and avocado provides healthy fats, protein and fiber that will keep you feeling full for hours. Experiment by adding your own favorite flavors and textures to create the perfect snack.
Vegan “Cheese” Boards and Spreads
Vegan “cheese” boards and spreads are a great way to satisfy your craving for creamy, savory flavors without the dairy. Here are some delicious vegan-friendly options to try:
- Cashew cheese: Soak cashews, then blend with nutritional yeast, lemon juice, and seasonings like garlic and herbs. Chill before spreading on bread or crackers.
- Coconut cheese: Blend coconut meat, coconut milk, nutritional yeast, and spices. The coconut provides a creamy base for cheese-like flavors.
- Almond cheese: Another nut-based option, made from almonds, nutritional yeast, and seasonings. Slightly nuttier in flavor than cashew cheese.
- Avocado mousse: Blend avocados, lemon juice, and seasoning for a rich, dairy-free mousse. Chill before serving with crackers, bread, or fresh veggies.
- Olive tapenade: Chopped olives, capers, olive oil, and fresh herbs make a briny, savory spread.
- Sun-dried tomato pâté: Blend sun-dried tomatoes, walnuts or pine nuts, olive oil, and fresh basil for a intensely flavored pâté.
- Mushroom pâté: Sautéed mushrooms, nuts, and spices blended until smooth and spreadable. Earthy and umami-packed.
- Hummus: Chickpea-based hummus makes a protein-rich, creamy spread option for any vegan cheese board. Flavor it with roasted red peppers, sun dried tomatoes, or chipotle for extra kick.
A vegan cheese board without the cheese may seem strange at first, but with so many flavorful plant-based spreads and dips to choose from, you’ll have a platter that rivals any traditional cheese board in no time. Experiment by mixing and matching different options to find your perfect savory spread. Happy snacking!
High-Fat Vegan Diet FAQs
A vegan diet can absolutely be high in fat. Here are some common questions about following a high-fat vegan diet:
What are good sources of fat for vegans?
Some of the best sources of fat for vegans include:
- Nuts like almonds, walnuts, pecans and cashews
- Seeds such as chia, hemp, pumpkin and sunflower
- Nut and seed butters like almond butter, sunflower seed butter or tahini (sesame seed butter)
- Coconut oil, coconut milk and coconut cream
- Avocados – they contain healthy monounsaturated fats
- Olives and olive oil
How can I add more fat to my vegan diet?
Here are some easy ways to boost the fat in your vegan diet:
- Add nut butters, coconut oil or avocado to your smoothies
- Snack on nuts, seeds, olives or guacamole and veggies
- Use coconut milk or cream in your coffee, oatmeal or curries instead of water or plant-based milk
- Add extra virgin olive oil, flax or hemp oil to your salads
- Fry or roast veggies in coconut oil
- Add silken tofu to desserts like brownies, mousse or cheesecake for a creamy texture
Do vegans need to take supplements for fat-soluble vitamins?
Some fat-soluble vitamins like vitamin D, vitamin A (as beta-carotene) and vitamin E may be lacking in a vegan diet. It’s a good idea for vegans, especially those following a high-fat diet, to consider taking supplements for these vitamins or choosing foods fortified with them. Examples include plant-based milks, orange juice or cereal fortified with vitamin D and vitamin A.
A high-fat vegan diet can be a healthy way to get enough fat in your diet. Focus on plant-based sources of fat like nuts, seeds, avocados and coconut, and you may need to take some supplements. But with some planning, a vegan keto or high-fat diet can work.
So there you have it, 8 high-fat vegan recipe ideas to get you started. The vegan diet doesn’t have to be all leafy greens and sprouts. With good fats like nuts, seeds, coconut, and avocado, you can create creamy, decadent dishes that satisfy. And the best part is, you’ll feel good knowing you’re fueling your body with wholesome plant-based ingredients.
Try out some of these recipes and let us know which ones become your new favorites. There’s a whole world of delicious vegan cuisine out there waiting to be explored. Happy high-fat vegan cooking!