5 Delicious Vegan and Keto-Friendly Korean Recipes for a Healthy Lifestyle

 Discover 5 reimagined traditional Korean recipes perfect for vegan and keto diets. Learn how to create flavorful, nutritious Korean dishes using easy-to-find ingredients that maintain authentic taste while supporting your dietary goals.

The New Healthy Eating Trend: Vegan and Keto Korean Cuisine

As health consciousness continues to rise globally, many people are adopting vegan and ketogenic (low-carb, high-fat) diets. However, maintaining these dietary choices can be challenging when it comes to Korean cuisine, which traditionally centers around rice and grains. Today, I'm excited to share five recipes that satisfy Korean taste preferences while adhering to both vegan and keto principles.

1. Tofu Kimchi Stew (Dubu Kimchi-jjigae)

This reimagined version of Korea's beloved kimchi stew replaces traditional pork with firm tofu for a protein-packed vegan alternative.

Ingredients:

• 1 block firm tofu
• 1 cup well-fermented kimchi (with no added sugar)
• 1 tablespoon perilla oil
• 2 cups unsalted vegetable broth
• 2 tablespoons chopped green onions
• 1 pack enoki mushrooms
• 1 tablespoon ground perilla seeds
• Korean chili powder and salt to taste

Instructions:

1. Cut the tofu into thick triangular slices.
2. Heat perilla oil in a pot and sauté the kimchi until fragrant, then add the vegetable broth.
3. Once the kimchi is soft, add the tofu and enoki mushrooms, then simmer for 5 more minutes.
4. Finish by adding the ground perilla seeds and green onions, then adjust seasoning with salt.

This dish perfectly replaces the traditional pork with protein-rich tofu. Serve with cauliflower rice instead of white rice for a complete vegan and keto-friendly meal.

2. Cauliflower Bibimbap

Bibimbap is a signature Korean dish, but its rice base makes it incompatible with low-carb diets. This version substitutes cauliflower for rice, increasing nutrition while lowering carbohydrates.

Ingredients:

• 1/2 cauliflower
• 100g spinach
• 1/2 carrot
• 1/2 zucchini
• 5 shiitake mushrooms
• 2 tablespoons sesame oil
• Gochujang sauce alternative (mix of chili powder, doenjang, and sugar-free sweetener)
• Perilla oil, salt, sesame seeds

Instructions:

1. Process the cauliflower into rice-sized pieces, steam lightly, then drain excess moisture.
2. Prepare each vegetable by sautéing or blanching.
3. Place the cauliflower rice in a bowl and arrange the prepared vegetables attractively on top.
4. Drizzle with your gochujang alternative sauce and sesame oil before mixing.

This bibimbap contains over 90% fewer carbohydrates than the traditional version while providing more dietary fiber, ensuring longer-lasting satiety.

3. Avocado Cheonggukjang Soup

This recipe combines Korea's nutrient-rich fermented soybean paste with avocado for a perfect balance of healthy fats and plant-based proteins.

Ingredients:

• 100g cheonggukjang (fermented soybean paste, homemade or additive-free)
• 1 avocado
• 2 cups unsalted vegetable broth
• 1 tablespoon minced garlic
• 1/2 onion, diced
• 1 tablespoon perilla oil
• Salt and pepper to taste

Instructions:

1. Heat perilla oil in a pot and sauté the onion and garlic until fragrant.
2. Add the vegetable broth and dissolve the cheonggukjang into the liquid.
3. Mash half the avocado and stir it into the soup; dice the remaining half for topping.
4. Season with salt and pepper, then simmer briefly.

This soup combines the probiotic benefits of cheonggukjang with the healthy fats from avocado, creating an ideal vegan and keto-friendly meal with excellent satiety.

4. Mushroom Bulgogi

This vegan reinterpretation of Korea's famous bulgogi uses various mushrooms to replicate the umami flavor and texture of the traditional beef dish.

Ingredients:

• 500g mixed mushrooms (king oyster, shiitake, oyster)
• 1 onion
• 1 stalk green onion
• 2 tablespoons sesame oil
• 3 tablespoons soy sauce
• 1 tablespoon minced garlic
• 1 teaspoon erythritol
• Black pepper and sesame seeds

Instructions:

1. Tear or slice the mushrooms along their grain to create meaty textures.
2. Slice the onion and green onion into strips.
3. Mix soy sauce, sesame oil, garlic, and erythritol to create a marinade.
4. Heat sesame oil in a pan, sauté the mushrooms first, then add the onions.
5. Pour in the marinade and stir-fry until caramelized, then garnish with sesame seeds.

Enjoy wrapped in lettuce or perilla leaves for a rich umami experience without meat. Pair with almond-based low-carb ssamjang instead of traditional soybean paste.

5. Perilla Seed Soybean Sprout Soup

This reimagined version of a classic Korean soup incorporates nutrient-dense ingredients suitable for both vegan and keto diets.

Ingredients:

• 300g soybean sprouts
• 3 tablespoons ground perilla seeds
• 1 tablespoon minced garlic
• 2 tablespoons chopped green onions
• 1 tablespoon perilla oil
• 4 cups unsalted vegetable broth
• Salt to taste

Instructions:

1. Heat perilla oil in a pot and sauté the garlic until fragrant.
2. Add vegetable broth and bring to a boil, then add the soybean sprouts.
3. Once the sprouts are partially cooked, dissolve the ground perilla seeds into the soup and simmer for 5 more minutes.
4. Add chopped green onions and season with salt.

The nuttiness of perilla seeds complements the fresh flavor of soybean sprouts, creating a rich Korean taste. Add chopped green chili peppers for an extra layer of flavor.

Tips for Vegan and Keto Korean Cooking

1. Rice Alternatives: Use riced cauliflower or broccoli as substitutes for traditional rice.
2. Embrace Fermented Foods: Sugar-free kimchi, cheonggukjang, and doenjang are superfoods suitable for both vegan and keto diets.
3. Add Healthy Fats: Incorporate perilla oil, sesame oil, avocado, and nuts to boost healthy fat intake.
4. Try Coconut Aminos: Replace soy sauce with coconut aminos if you're concerned about the trace carbohydrates in soy sauce.
5. Use Sugar Alternatives: When recipes require sweetness, opt for erythritol or stevia as low-carb sweeteners.

Conclusion

Creating Korean dishes that satisfy both vegan and ketogenic dietary requirements may seem challenging, but with slight modifications to traditional recipes, you can enjoy healthy and delicious meals. Use these recipes as a foundation to develop your own vegan and keto-friendly Korean cuisine. Adopting these healthier eating habits will bring positive changes to your life.

Did you find these recipes helpful? If you have your own vegan and keto-friendly Korean recipes or experiences, please share them in the comments below!