Starbucks Copycat Mocha Latte Low Carb

Starbucks Copycat Mocha Latte Low Carb

Starbucks low carb-keto- vegan copycat mocha latte frappe recipe
Blend it or pour over ice

You might wonder can I drink coffee on keto? Listen I can not live without coffee! I love chocolate in all forms so of course I’m going to want a mocha cafe Frappuccino. That’s why I love this recipe for copycat low carb Starbucks mocha latte. What’s better than an iced coffee recipe at home? It’s a fraction of the price and tastes even better.

I used to go get the strongest coffee at Starbucks all the time too. But since I’m not trying to spend 5$ per day, it’s easier and cheaper to make these lattes and Frappuccino’s at home.

What to serve with copycat Starbucks Mocha Latte 

About the ingredients 

Almond milk is the lowest carb milk out there. I love the taste too. Almond milk has me forgetting all about dairy in my drinks cereals and coffee. It’s great in this keto recipe for starbucks mocha latte.

Cocoa is also rich in caffeine making it even better for your low carb and Keto Diet. This is due to the fact that caffeine suppresses the appetite! The cocoa bean is rich in Polyphenols.

You only need 6 easy ingredients to make this Keto latte. All you need is 1/3 cup coffee strongly brewed, 1/2 cup unsweetened almond milk vanilla, and 2 tbsp cocoa powder. Also 1 tbsp monk fruit (or Keto sweetener of your choice,1/4 tsp xanthan gum, and 1 cup ice. You will absolutely love this simple Mocha Latte.

One of the ingredients for this recipe for low carb copycat Starbucks cafe mocha latte is called xanthan gum. Xanthan gum is a sugar-like compound made by mixing aged sugars with a certain type of bacteria. Xanthum gum is a sweet thickening and stabilizing Ingredient. Other ingredients include brewed coffee, almond milk, and cocoa powder. 

My favorite coffee grounds

Starbucks Copycat Mocha Latte Low Carb Vegan keto recipe cafe Frappuccino
My favorite coffee grounds

Starbucks Medium Roast Ground Coffee Pike Place Roast 

  • 100% Arabica beans 
  • 1 bag (28 oz.) is about $16 
  • These coffee grounds are well-rounded with a slightly nutty taste of cocoa. 

Starbucks French Roast Dark Roast Ground Coffee

  • 28 Ounce (Pack of 1) bag about $16 
  • These dark roast beans have a bold full body robust flavor 

Dunkin’ Original Blend Medium Roast Ground Coffee

  • 30 Ounce bag costs about $16 dollars
  • Has the rich, smooth flavor you love from Dunkin 
Pour it over ice with coconut cream!

Jump To Recipe: Copycat Mocha Latte Low Carb

I love me some copycat Starbucks cafe mocha Frappuccino right at home for a fraction of the price but all the same flavor – plus it’s keto and vegan!

Course Breakfast, Drinks
Cuisine American
Diet DiabeticDiet, LowCalorieDiet, VeganDiet, VegetarianDiet
Prep Time 15 minutes
Cook Time 0 minutes
Brewing time 5 minutes
Total Time 20 minutes
Servings 1 Serving
Author admin


  • 1/3 Cup (8 oz) Coffee strongly brewed
  • 1/2 Cup (4oz) unsweetened almond milk vanilla
  • 2 Tbsp (28.3 grams) cocoa powder
  • 1 Tbsp (14.2 grams) monk fruit sugar or sweetener of your choice
  • 1/4 Tsp (1.42 grams) xanthum gum
  • 1 Cup (8oz) ice


  1. Combine all ingredients minus the ice in your blender and blend until thoroughly combined 

  2. Pour over ice or Add ice to the blender and blend until thoroughly combined 

  3. Top with sugar free coconut whipped cream

  1. What can I have at Starbucks on keto?

    If you’re going to Starbucks and want to order something keto friendly you might want to try one of these tasty items: 
    1. Espresso
    2. Espresso Con Panna
    3. Americano
    4. Iced Shaken Espresso
    5. Low-Carb Cappuccino
    6. Low-Carb Caffè Misto
    7. Almond Flat White
    8. Low-Carb Latte
    9. Cold Brew
    10. Low-Carb Iced Blonde Vanilla Latte
    11. Nitro Cold Brew
    12. Keto Iced Mocha
    13. Keto London Fog
    14. Keto Vanilla Sweet Cream Nitro Cold Brew
    15. Keto Frappuccino
    16. Low-Carb Caramel Macchiato
    17. Iced Pumpkin Spice Latte
    18. Low-Carb Gingerbread Latte
    19. Vanilla Bean Coconut Milk Latte
    20. Iced Pineapple Black Tea Infusion
    21. Low-Carb Iced Matcha Tea Latte
    22. Keto Pink Drink
    23. Keto White Drink
    24. Keto Horchata
    25. Iced Skinny Cinnamon Dolce Latte 26. Double Shot on Ice
    27. Iced Passion Tango Tea
    28. Low-Carb Iced Pineapple Matcha DrinkStarbucks Copycat Mocha Latte Low Carb


Thank you for reading my Starbucks mocha frappe latte recipe.

Red White & Blue Cake Recipe | Vegan Gluten-Free 

Red White & Blue Cake Recipe | Vegan Gluten-Free 

About The Cake: Fourth Of July Flag Cake

Looking for festive dessert recipe ideas? This vegan 4th of july red white and blue flag cake turned out really delicious. It’s a really dessert recipe for any patriotic celebration. The blue and red cake layers really pop with the white frosting in the middle. Additionally I like to add some blue sprinkles on top.

vegan 4th of july red white and blue cake dessert recipe gluten free
Red White And Blue Dessert Recipe

Best Gluten Free Flours 

  • 1.  Gluten-Free Measure for Measure Flour – King Arthur Baking Company  -This is the best over all because it’s wonderful for converting your favorite recipes to gluten-free. All you have to do is substitute this it 1-1 for a simple and convenient swap. It’s healthy too, with iron, calcium and vitamin B. Ideal for beginners making muffins, cookies, cakes, brownies, pancakes, and other non-yeasted baked goods like this vegan 4th of July red white and blue flag cake. More about the product:
  • 3lbs for $10.95
  • Comes with 1 or 3 pound re-sealable bag.
  • Certified Gluten-Free by the non-profit Gluten-Free Certification Organization (GFCO), a program of the Gluten Intolerance Group (GIG®)
  • Sourced Non-GMO
  • Non-Dairy
  • Kosher
  • 2. Krusteaz Gluten-Free Flour – This brand of gluten free flour provides the best bang for your buck. This product is a blend of whole grain and brown rice flours that contain zero fake flavors, colors, or preservatives. You can substitute wheat flour 1:1 in any recipe. Amazing for making gluten-free varieties of all the baked goods and dessert recipes you already adore like chocolate chip cookies, pancakes, and waffles.
  • 32oz (0.98 Kilograms) for $16.99
  • Resealable bag 
  • Whole grain brown rice flour mix
  • Comes with 1 – Krusteaz Pastry Knife; 9 1/4″ in length; Blade/cutter measures 5″; Top rack dishwasher safe

Best Vegan Food Coloring

vegan 4th of july red white and blue cake dessert recipe gluten free
Remove the cold cake layers from the pans

Plant-Based Food Color Variety Pack by Supernatural – These Food Dye Powders come in 4 Natural Colors with No Artificial Dyes. They are also Gluten Free, Vegan, kosher. and come in a Pack of 4. Product Weight is 0.02 Pounds.

Ann Clark Premium Food Coloring Gel is Non-GMO and Made in the USA. The 12-Pack comes with the proper blue and red colors for this 4th of july red white and blue dessert recipe. You can also buy them individually. Like just the red and blue for this vegan 4th of July cake.

How Do You Make Vegan Frosting From Scratch 


  • 2 cups vegetable shortening
  • 2 cups powdered sugar
  • 13.5 oz smuckers marshmallow topping 1 jar is 13.5 oz
  • 1 Tsp vanilla extract optional


  1. In a large blending bowl transfer the vegetable shortening
  2. Then use your electric mixer to beat vegetable shortening to break it up and prepare it to mix
  3. Pour in the entire jar of Smuckers marshmallow topping & vanilla extract & mix until smooth
  4. Soft the powdered sugar before slowly adding it in 
  5. Blend until smooth 
vegan 4th of july red white and blue cake dessert recipe gluten free
Add the frosting filling between the cake layers

Baking Tips For Vegan Cake 

  • Beat the sugar and vegan butter with the ingredients at room temperature. This will ensure the sugar is properly dispersed and that the butter isn’t chunky. 
  • Use springform pans to enable easier cake removal. Make sure the cake is cold before you remove it and frost it. 
  • Sift the flour and sugar to ensure your vegan 4th of july red white and blue dessert recipe has no clumps and it is more light and fluffy.

Jump To Recipe: Red White & Blue Cake Recipe | Vegan Gluten-Free 

Time to celebrate your love for the US with this red white and blue cake. It’s vegan, gluten free, and so pretty and delicious!

Course baking, cake, Dessert
Cuisine American
Diet GlutenFreeDiet, VeganDiet, VegetarianDiet
Keyword 4th of July, baking, buttercream, cake, dairyfreedessert, holidays
Prep Time 10 minutes
Cook Time 20 minutes
Resting Time 20 minutes
Total Time 50 minutes
Servings 10 Servings
Author admin


  • 2 Cups Gluten Free 1-to-1 Baking Flour
  • 1 1/3 Cup Granulated Sugar
  • 2 Tsp Baking Powder
  • 1 Tsp Salt
  • 1 Tsp vanilla extract
  • 1/2 Cup Vegan Butter (softened-room temperature)
  • 1 Cup Applesauce
  • 1 Cup Almond Milk
  • 3 Drops Food Coloring Blue
  • 3 Drops Food Coloring Red


  1. Preheat the oven to 350 degrees F 

  2. Start by beating the vegan butter and sugar together in a mixing bowl until smooth, then beat in the apple sauce, vanilla extract, followed by the milk.

  3. In a separate large mixing bowl combine the flour, salt, and baking powder and whisk until combined.

  4. Slowly beat the wet ingredient mixture into the dry ingredients until combined and smooth

  5. Now- pour half of the cake batter into another mixing bowl (you want equal potions in each bowl)

  6. Add 3 drops red food coloring into one bowl and whisk until combined and the cake batter is red- Do the same in the other bowl with the blue color

  7. Grease two round cake pans (8 x 1 1/2 inches) – Pour the blue cake batter into one and the red batter into the other 

  8. Bake for 20 minutes

  9. Cool all the way down, even refrigerate until cold, before removing from cake pan and frosting.

    vegan 4th of july red white and blue cake dessert recipe gluten free

Other Festive Vegan Recipes You Might Like:

Subscribe For More Fun Desserts

  1. How do you decorate a cake for the 4th of July?

    It’s super simple with this recipe for red white and blue layer cake. All you need is some red and blue food coloring and white frosting. Add some yellow/gold star sprinkles to the top for some extra American flare.vegan 4th of july red white and blue cake dessert recipe gluten free

Vanilla Lemon Bundt Cake Recipe  

Vanilla Lemon Bundt Cake Recipe  

About the cake

This light and mouthwatering lemon bundt cake recipe is easy, vegan, and gluten free. It’s pretty, elegant, and a little bit fancy – making it perfect for tea parties, brunch, or just a casual dessert. I always make it for my mothers birthday and mother day. Sometimes I’m just craving lemon sweets and bust out my bundt cake pan!

You will need an egg replacer for this cake, we use flaxseed eggs.

What are flaxseed eggs? 

A flaxseed egg is a vegan egg substitute, that is made from ground flax seeds and water. It’s completely vegan, gluten free, paleo, Plant Based, whole30, and low in carbs just like real eggs. Ground flaxseed soaked in water creates a binding property that replaces eggs for baking purposes!

  • 1 tbsp ground flaxseed + 3 tablespoons water = 1 egg. 
How to make flaxseed egg
How to make one flaxseed egg
How do you make a Bundt cake without eggs?

All you have to do make a lovely bundt cake with our eggs is find a suitable egg replacement for vegan baking. There are a wide variety of eggless binding agents such as bananas, applesauce, and chia eggs. However when baking something like a bundt cake you probably want to use homemade flaxseed eggs or a pre made binding product for baking. For example Vegan Egg Replacer by Ener-G which has ingredients like: potato starch and tapioca starch flour.Vegan vanilla lemon bundt cake gluten free easy recipe

How to make flaxseed egg
Add the flaxseed egg to the mixing bowl

You will need a vegan butter for baking, what kind should you use? So What’s the best vegan butter for baking? 

  • I Cant Believe Its Not Butter Vegetable Oil Spread, Vegan, 45% – 15 oz – under $4 
  • Country Crock Plant Butter with Olive Oil, Dairy Free – 10.5 oz – under $3 
  • Country Crock Plant Butter, With Avocado Oil Dairy Free – 10.5 oz – $3.30 
  • Earth Balance Buttery Spread, Soy Free – 15 oz – $6.30
  • Smart Balance Imitation Butter Dairy Free Original – 45 Oz – $8 
Vegan vanilla lemon bundt cake gluten free easy recipe
Beat the vegan butter and sugar!

Helpful Baking Tips For The Bundt

  • A pan thats dark on the interior will bake quicker so check it at 30 minutes.
  • Beat the vegan butter and sugar while both ingredients are room temperature, beat until light and fluffy.
  • Make sure the flaxseed ground is thoroughly soaked in the water and it’s all absorbed. 

Vegan Egg Replacement Product Substitutes:

  • Orgran – Egg Replacer | Plant Based, Gluten-Free, Non-GMO | Natural Egg Replacer | 7.05 OZ | Vegan Egg Substitute For Baking- $9.99. Ingredients: Potato Starch, Tapioca Starch, Raising Agent , Acidity Regulator( Citric acid) , Stabilizer ( Vegetable Gum), and Methylcellulose.
  • Bob’s Red Mill Egg Replacer – 12oz – $5.99. Ingredients: Ingredients: Potato Starch, Tapioca Flour, Baking Soda, and Psyllium Husk.
  • Neat – Plant-Based – Egg Mix (4.5 oz.) – Non-GMO, Gluten-Free, Soy Free, Egg Substitute Mix – $8.86. Ingredients: CHIA SEEDS & GARBANZO BEANS. 
Vegan vanilla lemon bundt cake gluten free easy recipe

Best Gluten Free Flour For Baking?

You need a gluten free 1:1 baking flour, what should you get? 

  • King Arthur Gluten-Free All-Purpose Flour | 24 oz for $2.99. Ingredients include a Specialty Flour Blend using: Rice Flour, Tapioca Starch, Potato Starch, Whole Grain Brown Rice Flour, Vitamin And Mineral Blend Calcium Carbonate, Niacinamide Vitamin B3, Reduced Iron, Thiamin Hydrochloride Vitamin B1, Riboflavin and Vitamin B2.
  • Bob’s Red Mill Gluten Free 1-to-1 Baking Flour, 22-ounce for $4.48. Ingredients include: Sweet White Rice Flour, Whole Grain Brown Rice Flour, Potato Starch, Whole Grain Sorghum Flour, Tapioca Flour, and Xanthan Gum.
  • Premium Gold Gluten Free All Purpose Flour, 5 Pound for $13.19 Amazon’s Choice in Wheat Flours & Meals by PREMIUM GOLD. Ingredients include: Rice flour, flaxseed, quinoa flour, buckwheat flour, amaranth flour, tapioca flour, arrowroot flour, and xantham gum.
Vegan vanilla lemon bundt cake gluten free easy recipe
Combine Flour And Flaxseed
  • You will adore this lemon bundt cake gluten free recipe because it’s light, tasty, with a sweet lemon flavor.
  • It’s perfect for a lovely tea party or brunch!
  • Makes a tasty dessert for a BBQ or picnic!
  • Tastes great with hot or cold coffee and tea.
Vegan vanilla lemon bundt cake gluten free easy recipe
Pour Batter Into Greased Bundt Pan

What is the nutritional information?

Servings: 12
Total Fat 16.4g21%
Saturated Fat 9.9g49%
Cholesterol 41mg14%
Sodium 325mg14%
Total Carbohydrate 65.7g24%
Dietary Fiber 1.8g6%
Total Sugars 34.2g
Protein 3.3g
Vitamin D 11mcg53%
Calcium 46mg4%
Iron 1mg7%
Potassium 132mg3%

Recipe Video: Vanilla Lemon Bundt Cake

Vegan vanilla lemon bundt cake gluten free easy recipe
5 from 1 vote

Jump To Recipe: Vanilla Lemon Bundt Cake

Try this delightful lemon bundt for tea time brunch or a sunny Sunday afternoon! It’s gluten free and vegan.

Course baking, Dessert
Cuisine American
Diet GlutenFreeDiet, VeganDiet, VegetarianDiet
Keyword baking, bundt, cake, gluten free, vegan
Prep Time 10 minutes
Cook Time 30 minutes
Resting Time 1 hour
Total Time 1 hour 40 minutes
Servings 12 Servings
Author admin


  • 1 Cup (227g) unsalted vegan butter at room temperature (65*F)
  • 2 Cups (397g)  sugar at room temperature (65*F)
  • 4 Tbsp ground flaxseed (flaxseed meal) plus 12 tbsp water at room temperature (65*F)
  • 2 Tsp baking powder
  • 3 Cups (360g) Gluten Free 1-to-1 Baking Flour
  • 1 Cup (227g) Sugar
  • 1 Large Lemon zest only
  • 1 Tsp vanilla extract


  1. Preheat the oven to 350°F.

  2. Stir the flaxseed meal and water together in a small bowl, let the mixture to sit for 10 minutes up to 1 hour max at room temperature, (until thickened into a gel-like consistency.) 

    How to make flaxseed egg
  3. Beat together the butter, sugar, and salt until thoroughly combined fluffy and lightened in color

    Vegan vanilla lemon bundt cake gluten free easy recipe
  4. Beat in the flaxseed mixture one tablespoon at a time, scrape the sides and bottom of the bowl once all the eggs have been beaten in and beat one more time

    Vegan vanilla lemon bundt cake gluten free easy recipe
  5. Gently measure the flour by spooning it into a cup before sweeping off excess. 

  6. Whisk in the baking powder to the flour.

  7. Carefully add the flour mixture into the batter and beat on slow until smooth and combined 

  8. Stir in the zest or lemon oil

  9. Grease a 10- to 12-cup Bundt pan.

  10. Transfer the batter into the bundt pan and spread even the top with a spatula

    Vegan vanilla lemon bundt cake gluten free easy recipe
  11. Bake the cake for 40 minutes, or until a cake tester or toothpick inserted into the center comes out clean

Other Vegan Desserts You May Like

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Vegan Pumpkin Soup With Coconut Milk

Vegan Pumpkin Soup With Coconut Milk

Intro: Pumpkin Soup With Coconut Milk & Vegetables

Are you looking for a homemade recipe for vegan pumpkin soup with coconut milk and vegetables that’s also keto friendly? If so then this plant based low carb meal is ideal for you. It’s packed with your favorite flavors, fresh herbs and spices, that all come together to delight your taste buds! 

You didn’t know pumpkin was the perfect low carb vegetable to make soup? That’s right this plump variety of squash is super nutritious and keto friendly. They are also rich in the antioxidant beta carotene! Additionally when roasted and puréed they become the best foundation for any delicious stew. Pumpkins are plant based too making them great for weight loss, management, and health.

recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

Can I make pumpkin purée from scratch?

  • Grab yourself 2 small pumpkins or 1 large (2 smalls are easier to carry and work with)
  • Cut off the stem then slice in half before scooping out all the stringy guts and seeds.
  • Preheat your oven to 350 degrees F 
  • Grease or line your baking sheet pan before placing the pumpkin halves face down
  • Roast them for 45 minutes- poke with fork to ensure they’re soft
  • Allow them to cool all the way down before scooping out all the flesh from the skin 
  • Transfer pumpkin flesh to your food processor or blender and purée until smooth 
  • Add salt to your liking 

Your recipe for homemade keto vegan pumpkin soup with coconut milk and vegetables needs:

  • Ingredients:
  • 2 tsp olive oil 
  • 1/2 onion 
  • 1 tbsp minced garlic 
  • 1 cup pumpkin purée 
  • 3 cups water
  • 1 tsp vegetable bullion 
  • 1/4 cup canned coconut milk 
  • 1 tsp black garlic powder 
  • 1 tsp pepper
  • 1 tsp turmeric 
  • 1 oz fresh basil
  • 1 oz fresh dill
  • 1 oz fresh cilantro 
  • 1 tsp dried oregano
  • 1 tsp red chili flakes 
  • 2 tbsp nutritional yeast 
  • 1 cup chopped mushrooms 
  • 1 cup chopped cauliflower 
  • 1 cup chopped bell peppers 
  • 1 tsp salt
  • 1 tbsp soy sauce 

Other Low Carb Vegetables I Can Substitute?

  • Sprouts – 4 of the healthiest sprouts include bean, Alfalfa, Lentil, and Sprouted Grains. 1/2 cup of bean sprouts has 2.6 grams of carbs. 
  • Broccoli – This edible green plant is related to cabbage. It can be various shades of green with a large flowering head. 1/2 cup broccoli has about 2.5 grams of carbs. Its a great source of fiber too.
  • Spinach – This leafy green vegetable comes from a flowering plant native to central and western Asia. 1/2 cup cooked spinach has 3.5 grams of carbs. 
  • Cabbage – This ground grown vegetable can be various shard of green or purple. It’s thicker and sweeter than lettuce. It’s low in carbs and high in nutrients. 1/2 cup shredded cabbage has 2 grams of carbs.
recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  • Directions:
  • Rinse and prep your vegetables, onion, garlic, and herbs 
  • Heat 1 tsp olive oil in a large pot with garlic and onions – sauté 
  • Add in the pumpkin purée, vegetable bullion, black garlic powder, pepper turmeric, and fresh herbs and stir – simmer in low for 5 minutes 
  • Stir in water and coconut milk and simmer 5 minutes 
  • Set the pot aside to cool down 
  • Grab your large skillet and heat 1 tsp olive oil before tossing in the mushrooms, cauliflower, and bell peppers 
  • Allow them to sauté for 5 minutes or so 
  • Stir in soy sauce nutritional yeast oregano and red chili flakes 
  • Add the sautéed vegetables to the broth and serve!
recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

Why will you like this recipe?

  • It’s low carb, vegan, plant based, paleo, whole food, dairy free, and keto.
  • The homemade broth is made from scratch with herbs and spices.
  • It aids in gut health, brain, eye, and weight. 
  • This soup is delicious, cozy, comforting, easy, and affordable 

Cooking Tips

  • Use full fat coconut milk from the can for optimal thickness and creaminess 
  • Sauté your onion and garlic until brown and onions are carmelized 
  • Add tofu for low carb source of protein! 
recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

Nutritional Information: 4 Servings

Calories 140Dietary Fiber 5.5g 20%
Total Fat 6.9g 9%Total Sugars 4.3g
Saturated Fat 3.6g 18%Protein 6.9
Potassium 846mg 18Vitamin D 63mcg 315%
Sodium 147mg 17%Calcium 190mg 15%
Total Carbohydrate 12g 4%Iron 7mg 38%
Nutritional Information 1 Serving Pumpkin Soup

Jump To Recipe: Vegan Pumpkin Soup With Coconut Milk

This soup is so mouthwatering, healthy, low carb, and plant based. You will adore the flavors and how great you feel!

Course dinner, lunch, Main Course, meal prep
Cuisine American, asian, gluten free
Diet DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowLactoseDiet, VeganDiet, VegetarianDiet
Keyword healthy, keto, low carb, soup, vegan, vegetables
Prep Time 10 minutes
Cook Time 10 minutes
Resting Time 5 minutes
Total Time 25 minutes
Servings 4 Servings
Calories 140 kcal
Author admin


  • 2 Tsp olive oil
  • 1/2 White onion diced
  • 1 Tbsp garlic minced
  • 1 Cup pumpkin purée homemade or canned
  • 3 Cups water
  • 1/4 Cup coconut milk full fat from the can for best texture and flavor
  • 1 Tsp vegetable bullion
  • 1 Tsp black garlic powder
  • 1 Tsp turmeric
  • 1 Tsp salt
  • 1 Tsp black pepper
  • 1 Oz basil
  • 1 Oz cilantro
  • 1 Oz dill fresh
  • 1 Tsp dried oregano
  • 2 Tbsp nutritional yeast
  • 1 Cup mushrooms chopped
  • 1 Cup cauliflower chopped
  • 1 Cup bell peppers chopped
  • 1 Tbsp soy sauce


  1. Prepare your vegetables and herbs – rinse, chop, dice, mince etc

  2. Bring 1 tsp olive oil to a medium high heat in a large pot with garlic and onions – sauté 

    recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  3. Stir in the pumpkin purée, vegetable bullion, black garlic powder, pepper turmeric, and fresh herbs and stir – simmer on low for 5 minutes 

  4. Stir in water and coconut milk and simmer 5 minutes 

    recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  5. Set the pot aside to cool down 

  6. Grab your large skillet and heat 1 tsp olive oil before tossing in the mushrooms, cauliflower, and bell peppers and stir

    recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade
  7. Sauté for about 5 minutes

  8. Stir in soy sauce nutritional yeast oregano and red chili flakes 

  9. Transfer the sautéed vegetables into the broth

Recipe Video

Recipe Notes

From the recipe video: leave out the potato and tomatillo for low carb.

More Low Carb Recipes To Make:

Healthy Vegetable Curry Recipe

Vegan Salad With Kale Recipe

50 Keto Vegan Recipes For Every Meal

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@anyreasonvegans #ThatCloseMessenger #IDeserveTuitionContest #veganrecipes #healthycooking #pumpkinseason ♬ Delicious – Pabzzz
  1. Is pumpkin soup healthy?

    Most pumpkin soups are healthy and nutritious especially if they’re made with minimally processed fresh ingredients. Pumpkins are generally good for you and for heart health. They are naturally low in carbs, Plant Based, packed with fiber, potassium, and vitamin C – which have been shown to aid in the health of the heart and regulate blood pressure.recipe for vegan pumpkin soup gluten free Keto low carb easy healthy with coconut milk and vegetables homemade

30 High Fiber Foods On A Vegan Diet 

30 High Fiber Foods On A Vegan Diet 

Intro: 30 High Fiber Foods On A Vegan Diet 

Vegans and vegetarians usually don’t struggle to find high in fiber meals, however it does happen. Fiber and plant based diets go hand and hand, some have a lot more than others. These high fiber foods are perfect for a healthy diet and constipation! They are listed from highest to lowest per 100 grams so you can easily decide what to eat!

What is fiber? 

Fiber is the part of plant based food that is not entirely broken down by the human digestive enzyme. They are categorized into 3 groups based on their chemical composition: solubility, viscosity, and fermentability. This effects how it’s broken down by the body. Fiber aids in gut health and digestive functionality. Source

what high fiber foods meals diet for constipation
Chia Seeds Are Packed With Nutrients
Dietary Fiber34 grams136%
Fiber Content 100 Grams Chia Seeds

Tiny tiny black seeds that are incredibly popular in the natural health community and for good reason. They’re rich in nutrition and contain high amounts of magnesium. There are so many reasons why this super-food is well worth adding to your diet. High in soluble fiber, 1 tbsp of chia seeds can go a very long way. They are amazing thickeners for smoothies, toppings for salads, and coatings for protein balls. In addition to being a great source of plant protein, they are also rich in omega-3 fatty acids. What high fiber foods should you eat? Chia Seeds! My favorite chia seed recipe is this overnight oats with fruit.

Dietary fiber18 grams72%
Fiber Content 100 Grams Pumpkin Seeds

Pumpkin seeds are the north American pepita de calabaza, which in Spanish means “little seed of squash.” They are small, flat, and oval with a greenish brown color but can also be white or yellow. They are rich in nutrients and calories making them a great food crop for humans. Furthermore they are especially high in macronutrients like healthy fats, Linoleic and oleic acid‘s, protein and fiber. 

Dietary fiber17 Grams68%
Fiber Content 100 Grams Chickpeas

The chickpea is a type of legume that’s packed with nutrients, such as minerals and protein. They are a fiber-full favorite to add to soups or salads, in hummus or roasted for a quick crunchy snack. Chickpeas are also called Garbanzo beans and they are an amazing source of fiber and plant based protein. My favorite Garbonzo bean recioe is this kale chickpea stirfry.

Nuts, Seeds, And Legumes

Dietary fiber16 grams64%
Fiber Content 100 Grams Beans

Beans are one of the longest known cultivated plants. They were grown in Afghanistan and Thailand during a time that pre-dates ceramics! They have been an important source of protein, fiber, and nutrients to humans for centuries. A popular go to high fiber food for constipation. Common we eaten beans include kidney, pinto, and navy beans. Beans are amazing in burritos, tacos, veggie burgers, protein bowls, soups, and chilis. Try this healthy stirfry with beans and vegetables.

Calories 347Cholesterol 0 mg 0%Dietary fiber 16 g 64%
Total Fat 1.2 g 1%Sodium 12 mg 0%Sugar 2.1 g
Saturated fat 0.2 g 1%Total Carbohydrate 63 g 21%Protein 21 g 42%
Vitamin C 10%Calcium 11%Iron28%
Vitamin D 0%Vitamin B6 25%Magnesium 44%
Nutritional Information Beans: Amount Per 100 grams
What high fiber foods should you eat?
Dietary Fiber 13 grams52%
Fiber Content 100 Grams Almonds

Almonds can be made into almond flour for gluten free and keto baking. Fiber content is 4 grams per 3 tablespoons meaning you need  about 1 cup of almonds to achieve your daily recommended fiber. You can get fiber from consuming almond butter but not almond milk. Try almonds in Trail mix, Popcorn, Granola bars, and Quinoa. Or simply snack on roasted almonds whole! 

Dietary Fiber 13 Grams 52%
Fiber Content 100 Grams Popcorn

Popcorn turns out to be one of the best snacks for fiber intake. Air-popped popcorn with less oil and minimal salt is a healthy snack. Eat it plain or make treats with it like caramel or cheese balls. 

Dietary fiber 10 Grams 40%
Fiber Content 100 Grams Pistachios

Pistachios grow as seeds (despite being called nuts) from a pistachio tree. The color is usually lightish green but can be different shades of green and even yellows.  They tend to have a nutty earthy sweet flavor. They’ve been consumed for 1,000s of years too. Eat them plain, crushed in salads, or even soaked and blended into vegan cheese! 

Dietary Fiber 9 Grams36%
Fiber Content 100 Grams Sunflower Seeds

Sunflower seeds grow on big yellow sunflowers! They are most known for being salted and roasted eaten out of a snack bag. 3 types of sunflower seeds are common: linoleic, high oleic, and sunflower oil seeds. They all have different levels of monounsaturated, saturated, and polyunsaturated fats.

what high fiber foods meals diet for constipation
Lentils are perfect in curries and soups
Dietary fiber8 grams32 %
Fiber Content 100 Grams Lentils

Lentils are a legume of which the majority of the worlds production comes from Canada and India. They look like little tiny beans, grow in pods, and come in red, brown, black, and green. Lentils are classed based on to size, whether they are split or whole, or shelled or unshelled. You might enjoy this simple recipe for lentil and avocado wraps.

Dietary fiber7 grams28%
Fiber Content Avocado

Who doesn’t love avocado especially on the plant based diet? This savory piece of produce is actually botanically a fruit. It’s Delicious in guacamole, burritos, tacos, on toast, and even vegan desserts like brownies! It’s even low in carbohydrates, making it fun for keto diets too. 

Avocados are native to the highland regions of south-central Mexico and Guatemala. They grow on trees and are partially self pollinating. Mexico is the leading producer of avocados. Furthermore in 2019 they supplied 32% of the world total consumption.

Fruit And Green Vegetables

High fiber fruit
Dietary fiber7 Grams28%
Fiber Content 100 Grams Raspberries

These red and tart berries are a beloved high fiber food for constipation. Try this fruit for so many recipes like tea, salad, pie, and other pastries and baked goods. They are a favorite for keto desserts too. This aggregate fruit is grown for the fresh fruit market, for commercial processing into individually quick frozen fruit, purée, juice, dried fruit, and more. 

Dietary Fiber7 Grams25%
Fiber Content 100 Grams Quinoa

This pseudo-cereal that has become powerfully loved among the health food community. That’s because it is rich with many nutrients. You can use it in a million different ways too. For example stuffed acorn squash, pasta salad, veggie Burgers, power bowls and more.  It contains all all of the benefits of whole grains and protein-rich seeds.

Dietary Fiber5.7 Grams23%
Fiber Content 100 Grams Artichokes

Artichokes are a great high fiber food to eat on toast, pizza, in salad, or in a delicious vegetable dip. They are also amazing steamed to perfection with some oil. But can you eat 4 artichokes in a day? I think I could! Artichokes are cousins with thistle and are known for their richness in fiber which comes to about 10 grams in a medium artichoke. A simple recipe for slow cooker artichokes can really hit the spot.

Dietary Fiber5 Grams20%
Fiber Content 100 Grams Blackberries

Just like raspberries, blackberries are rich in  antioxidants, fiber, vitamin C and K. Eat them fresh, frozen, blended, in yogurt, smoothies, salads, and baked goods. They are delicious in so many dishes like smoothies, ice cream, sorbet, and even salads!

Dietary Fiber 5 Grams 20%
Fiber Content 100 Grams Green Peas

Green peas have 9 grams of fiber per cup, try eating larger servings to add more fiber to your diet. In fact split peas contain over 16 grams of fiber in one cup. 

Dietary Fiber 3.8%15%
Fiber Content 100 Grams Brussel Sprouts

Brussels sprouts are a cruciferous vegetable related to broccoli. In addition to fiber they are very high in vitamin K, folate, and potassium, folate.  They are delicious steamed, stir fried, air fried, and even raw in a brussels sprout slaw. 

They have 4 grams of fiber per cup, so you could eat 7 cups of brussels sprouts and reach your daily recommended fiber intake. Not that you would want to eat that much in one day! They are also full of essential micronutrients like vitamin C and vitamin k.

Pears are absolutely delicious
Dietary fiber3.1 Grams12%
Fiber Content 100 Grams Pears

Pears are popular because they are a tasty and nutritious fruit. They are produced and eaten all over the whole world! In fact it’s one of the best fruit sources of fiber. In fact they’re particularly high in soluble fiber, especially in compared to other fruits. 

Dietary Fiber3 Grams11%
Fiber Content 100 Grams Sweet Potato

Have some high in fiber meals with sweet potatoes! Sweet potatoes can be a tasty snack all by themselves or used as an ingredient in bakes, cakes, cookies, soups, stir frys and more. They are so delicious and rich in nutrients like vitamin A which is great for eye health and vision. They’re also packed with potassium, beta carotene, and B vitamins. 

Dietary fiber2.8 Grams 11%
Fiber content 100 g carrots

Carrots are an amazing what high fiber food to eat! contribute to weight loss, lower blood cholesterol, reduced risk of cancers. They are amazing in many recipes, boiled, steamed, or grated into salads and desserts. One thing I love to do with these root vegetables is spiralize them into noodles and make vegetable pasta!

Broccoli for fiber
Try a broccoli stir fry
Dietary Fiber2.6 Grams 10%
Fiber Content 100 Grams Broccoli

Broccoli is an amazing source of fiber and protein in comparison with most vegetables. They’re great steamed, stir fried, or turned into a slaw for various uses. Cruciferous star veggie broccoli is known for being full of nutrients like  vitamin C, vitamin K, iron, folate and potassium.

Broccoli is one of the best vegetables to include in your next fiber rich dinner or lunch. It has some of the highest-fiber content out of most vegetables. This cruciferous vegetable also has lots of the antioxidant polyphenols. 

Dietary Fiber 2.6 Grams10%
Fiber Content 100 Grams Bananas

Bananas are an amazing source of various nutrients for example: vitamin C, vitamin B6, and potassium. This perennial favorite is so versatile as it can be eaten alone, in smoothies, bread, muffins, ice cream, and more. One medium-size banana provides 3 grams of fiber! The less ripe a banana is the more fiber and nutrients is contains because as it ripens it’s starches transform into sugars, thus lowering its fiber-linked benefits. 

Dietary fiber2.5 Grams9%
Fiber Content 100 Grams Apples

Everyone loves apples because they are so tasty and satisfying! Luckily they are also particularly rich in fiber. I especially like them in salads. While the old saying that “an apple a day keeps the doctor away” isn’t always true, according to research, Apples definitely aid in staying healthy. Additionally they are a sweet way to get your fiber intake up. They are also a great source of vitamin C, support your immune system and pack various vitamins and minerals. 

In addition to being a great source of the soluble fiber pectin, they have many health benefits like a reduced risk of obesity and colon cancer. 

what high fiber foods meals diet for constipation
Try high in fiber meals with Oranges!
Dietary fiber 2.4 Grams9%
Fiber Content 100 Grams Oranges

Oranges are actually a hybrid between a Palmelo and a Mandarin, I didn’t even know that until I was researching this article! People have been enjoying oranges for hundreds of years in fact the earliest known mentioned of an orange was in Chinese literature circa 314 BC. Did you know oranges are a surprisingly good source of fiber? They are also rich in vitamin C, antioxidants, and potassium which are also a must have for health.

Dietary Fiber2 Grams8%
Fiber content 100 g kale

Kale is packed with a variety of vitamins and minerals. This leaf cabbage is one of a group of cabbage cultivars grown for their edible leaves.

However certain kale leaves grown to be sold as ornamentals. The leaves on the plants are green or deep purple. Fresh kale has a shelf life of about 5 to 7 days. It’s delicious in smoothies, stir fries, salads, and more. 

Dietary fiber1.7 Grams6%
Fiber Content 100 Grams Oatmeal

Try high in fiber meals with oats! Oatmeal is the prepared result of processed oats. They are de-husked, steamed, and flattened. Sometimes they are processed into a coarse flour made of hulled oat grains. There are a few varieties of oatmeal: Ground oats are also known as white oats. Steel-cut oats are also known as coarse oatmeal, Irish oatmeal, or pinhead oats! Then you also have rolled oats oatmeal which is a traditional thick and old fashioned dish. However they can made thinner or flatter and are called “instant rolled oats” because they cook faster. Oatmeal is nutritious all around. Try this oatmeal muffin recipe with cocoa nibs!

High Fiber Food Recipes To Try

  • What are the 10 highest fiber foods?

    Chia seed – 34 g 136%
    Pumpkin Seeds – 18g 72%
    Chickpea – 17g 68% 
    Beans – 16g 64%
    Almonds – 13g 52% 
    Popcorn – 13g 52% 
    Pistachios – 10g 40% 
    Sunflower Seeds – 9g 36%
    Lentils – 8g 32% 
    Avocado – 7g 28%
    Raspberries – 7g 28%
    Quinoa – 6.9g 25%
    Artichokes – 5.7g 23%
    Blackberry – 5g 20%
    Green peas – 5g 20%
    Brussel sprouts – 3.8 15% 
    Pears – 3.1g 12% 
    Sweet potatoes – 3g 11%
    Carrots – 2.8g 10.9%
    Broccoli – 2.6g 10% 
    Bananas – 2.6g 10% 
    Apple – 2.5g 9%
    Orange – 2.44g 9%
    Kale – 2g 8%
    Oatmeal – 1.7g 6%

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