If you're following a keto diet and also committed to a plant-based lifestyle, it can feel challenging to find meals that meet both needs. That’s where this Keto Vegan Chao Fan steps in. It’s a low-carb, high-protein version of classic Chinese fried rice, using riced broccoli instead of grains, and textured vegetable protein (TVP) as a satisfying meat substitute.
Why This Keto Vegan Chao Fan is Perfect for Your Diet
This recipe is not just flavorful—it’s nutritionally balanced for a keto vegan lifestyle. With 234 calories per serving, it provides 19 grams of protein and only 8 grams of carbs. That’s less than one-third of the carbs in traditional fried rice!
Textured vegetable protein (TVP) is the star ingredient here. Made from defatted soy flour, it’s low in carbs and high in protein, making it an ideal meat alternative. Meanwhile, riced broccoli serves as the rice substitute, keeping your net carbs low while boosting your fiber intake.
Ingredients
- 1 cup textured vegetable protein (TVP), rehydrated
- 300 grams broccoli, riced in a food processor
- 2 teaspoons minced ginger
- 1 shallot, minced
- 4 cloves garlic, minced
- ¼ cup chopped spring onions
- 2 tablespoons peanut oil
- 2 tablespoons tamari (gluten-free soy sauce)
- Salt and pepper to taste
Instructions
- Heat peanut oil in a wok or large pan over medium-high heat.
- Add garlic, ginger, and minced shallots. Sauté until aromatic, about 2 minutes.
- Add the rehydrated TVP and stir-fry for 2 more minutes.
- Add the riced broccoli and continue to stir for another minute.
- Drizzle in tamari and stir until everything is well combined and evenly coated.
- Finally, stir in the chopped spring onions. Adjust seasoning with salt and pepper as needed.
Nutrition Facts (Per Serving)
- Calories: 234 kcal
- Fat: 6 g (23% of total kcal)
- Protein: 19 g (32% of total kcal)
- Carbohydrates: 8 g (13% of total kcal)
These macronutrient percentages align well with ketogenic goals, which typically suggest a ratio of 70-75% fats, 20-25% protein, and 5-10% carbohydrates. While this vegan dish skews slightly higher in protein, it’s ideal for active individuals who need more plant-based protein to support muscle repair and satiety.
Health Benefits of the Key Ingredients
Broccoli: A cruciferous vegetable rich in antioxidants, fiber, and vitamins C and K. It may help reduce inflammation and support gut health. (NCBI Study)
TVP: High in protein and low in fat, TVP is a smart choice for those avoiding meat and managing calorie intake. It's also cholesterol-free and versatile for keto meal prep. (USDA Data)
Ginger and Garlic: These aromatic spices do more than enhance flavor—they also support the immune system and digestion, and may help regulate blood sugar. (PubMed Central)
Tips and Variations
- Add a dash of sesame oil before serving for a nutty finish.
- Swap tamari with coconut aminos for a soy-free version.
- Add mushrooms, snow peas, or bell peppers for extra texture and nutrients—just account for the carb content.
Final Thoughts
This Keto Vegan Chao Fan is a nutrient-rich, quick-to-make meal that proves you can enjoy Asian-inspired dishes without straying from your keto goals. In just 15 minutes, you get a satisfying, fiber-packed, high-protein meal that supports both weight loss and muscle maintenance.
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