#92 Roasted Veg and Protein the Keto Vegan Way: Smoky, Saucy, and Satisfying

Introduction
Get ready to fire up your oven and your tastebuds! In this tasty, casual cook-along episode of The Keto Vegan, I roast up a sensational batch of low-carb veg with Richmond’s meat-free no-chicken pieces. It’s all about flavour layering, sesame oil obsessions, and unapologetically high fat content — just the way we like it. Whether you’re a cauliflower fan or you side-eye your courgette, this one’s for anyone who wants a hearty, smoky dish that’s keto vegan to the core.

Ingredients

Protein of your choice – I used Richmond Meat-free no-chicken chargrilled pieces
Veggies of your choice – make sure they’re low carbs. I used:

• Celeriac
• Green beans
• Mushrooms
• Asparagus
• Pak Choi

For the flavourings/sauce

• Oil, oil and more oil
• Liquid Smoke
• Soy Sauce (light)
• No sugar sugar
• Smoked paprika

🔑 Key Takeaways

• Keto Tip: Don't skimp on oil! Healthy fats are your friend, especially when you’re not relying on sauces.
• Veggie Power: Broccoli and cauliflower are classics, but feel free to swap in your favourites — green beans and celeriac totally steal the show here.
• Flavour Stacking 101: Start with olive oil, then layer in sesame oil, soy sauce, liquid smoke, and smoked paprika for bold, complex flavours.
• Strategic Roasting: Add softer veg like pak choy and asparagus tips later in the bake to avoid overcooking.
• No-Sugar Sugar? Yes Please: Sugar-free sweeteners can help balance umami and smokiness without breaking keto rules.
• Tweak As You Go: Taste, adjust, repeat. This isn’t paint-by-numbers cooking — it’s more jazz improv in an oven tray.

🎧 Best Moments

“Do you get the idea that I like smoky things? I do. Bit obvious, isn’t it?”

“That does not look like a little bit at all, that looks like quite a bloody lot… okay, it’s going to be a big dish.”

“You want it to kind of thicken up as much as you can. And by putting a little bit of sugar in there… sugar-free sugar, because we are keto.”

“Turn it over again, tested the flavour… and you can see I did. I wanted more paprika because it was pretty bland at that time.”

“I think I used a whole bottle of sesame oil on that one.”

 

#KetoVegan #LowCarbRoast #VeganTrayBake #PlantBasedKeto #MeatFreeBBQ #KetoVeganCooking #SmokyVeggieBake #NoChickenRoast

 

Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://theketovegan.life
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: rachelghinn@gmail.com

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