7 plant-based sources of fat

When following a low carb diet there is an emphasis on eating enough fat until you feel satisfied. But if you’re also following a vegan or dairy-free diet, you may find it difficult to know which foods you can eat to increase your fat intake. Meat, eggs and dairy are not the only sources of fat and there are still many options you can include on a vegan or dairy-free low carb diet.


At only 2g carbs per 100g, avocados are one of our favourite low carb staples. Avocados are high in healthy fats and make a great addition to salad or as a snack with a sprinkle of salt and pepper.


Nuts are full of healthy fats and it only takes a small handful to feel satisfied. Brazil nuts, pistachios, pecans, almonds and walnuts are just some types of nuts that you could include in your diet.

Ground almonds also make a good substitute for flour and are often used in baking recipes or as a breadcrumb coating. You could also make your own low carb granola and use a mixture of different nuts and seeds topped over dairy-free yoghurt.


Adding a drizzle of oil to vegetables and salads is a good way to get more fat in your diet. Coconut oil and olive oil are good choices for cooking whilst avocado oil, extra virgin olive oil and walnut oil all make excellent dressings for salads.

Nut Butters

A spoonful of peanut or almond butter can make a satisfying snack and is another easy way you can increase your fat intake. You can also enjoy paired with celery sticks or topped on some dairy-free yoghurt.

Be mindful however that some nut butters can contain added sugar, look for as few ingredients as possible – it should preferably contain just nuts and possibly salt. Alternatively, you can try making your own.


Enjoy a sprinkle of seeds over some dairy-free yoghurt or on a salad to add some crunch. Sunflower seeds, pumpkin seeds and flaxseed are some good examples. Chia seeds are also often used as a thickener in many sauces and desserts. On the Low Carb Program we have thousands of recipes to choose from, with options for plant-based low carbers.


Coconut products are a staple in low carb cooking because of their high fat content.  Coconut cream makes a good alternative to dairy cream and can be used in sauces for curries or added to tea or coffee. Raw coconut can also make a delicious and satisfying snack. Or why not try coconut oil to cook with or to melt over your low carb veggies?

Soya beans

Although they aren’t the highest source of healthy fats, they do contain some, as well as being a great low carb plant-based source of protein. Try adding them in to your salads, soups and stir-fries.

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