If you’re on a keto diet and struggling to find vegetarian recipes that fit your lifestyle, don’t worry – I’ve got you covered! With these low-carb vegetarian meals, you can easily incorporate more veggies into your diet without sacrificing flavor or nutrition.
Low-carb diets have gained popularity in recent years, and for good reason: they can lead to greater weight loss than traditional diets, while also promoting overall health.
However, as a vegetarian, it can be challenging to stick to a low-carb diet since you’re eliminating common staples like grains and certain dairy products.
That’s why I’m excited to share these meat-free, low-carb recipes with you – they’ll keep your macros in check while still allowing you to enjoy delicious, plant-based meals. So, what are you waiting for? Let’s get cooking!
Keto Roasted Pumpkin Salad
Ditch the bland, grassy salads and indulge in a flavorful Keto Roasted Pumpkin Salad that’s bursting with sweetness, bitterness, tartness, and crunch. The pumpkin brings natural sweetness, while the spinach adds a tangy bitter taste. Pomegranate seeds provide a pop of tartness, feta cheese contributes a salty flavor, and toasted pine nuts add a satisfying crunch. But what truly elevates this salad is the creamy poppyseed yogurt dressing. Not only does it tie all the flavors together, but it’s also packed with nutrients. Each serving of this salad is a nutritional powerhouse, delivering immune-boosting Vitamins A and C, calcium for strong bones, and more. With just 167 calories per serving, you can indulge guilt-free.
Keto Cream of Mushroom Soup
Feeling down? A warm, comforting bowl of Cream of Mushroom Soup is just what you need to lift your spirits. This rich and decadent soup is like a big hug in a bowl, filling you with feelings of comfort and indulgence. The combination of savory mushroom flavors, creamy whipping cream and cream cheese, and a splash of sherry creates a truly delightful culinary experience. And the best part? You can enjoy it guilt-free, with only 285 calories per serving! Here’s what you’ll get: Calories: 285, Fats: 26.9g, Protein: 6.8g, Carbs: 4.7g, Fiber: 0.9g, Sugar: 1.9g. So go ahead, indulge in this creamy delight and let the stress of your day melt away.
Creamed Spinach Casserole
Hosting a large gathering? Look no further than this Creamed Spinach Casserole, capable of serving eight individuals with ease. The harmonious blend of fresh spinach and rich cheese is elevated by the subtle heat from black pepper, red pepper, and nutmeg. It’s little wonder that seconds are all but guaranteed.
This delectable casserole stands on its own merit, yet pairs perfectly with toasted keto bread for added satisfaction. The accompanying bread boasts a remarkable zero net carbs per serving, complemented by 4 grams of protein to keep you feeling full and content. With its impressive nutritional profile – 249 calories, 20.3g fats, 13.9g protein, 4.9g carbs, 2g fiber, and 0.5g sugar per serving – this Creamed Spinach Casserole is an ideal choice for a crowd-pleasing meal.
Spaghetti Squash Marinara
Are you a fan of pasta? If so, you’re likely familiar with the heartbreak that comes when saying goodbye to those delicious strands. But fear not! Spaghetti Squash Marinara is here to save the day – or rather, your taste buds. This delectable dish looks eerily similar to its traditional counterpart and packs a punch of flavor. The natural sweetness of the Spaghetti Squash pairs exquisitely with the homemade Marinara, which boasts an impressive trifecta of freshness, garlicky goodness, and rich flavors. Once you’ve experienced this marinara, it’s unlikely you’ll ever reach for that jarred stuff again. And the best part? This dish is a nutritional powerhouse! Spaghetti Squash is an excellent source of Vitamin C and manganese, and is also rich in antioxidants. Compared to regular pasta, this option is a healthier choice. The stats don’t lie: per serving, you can expect 274 calories, 19g of fat, 4g of protein, 27g of carbohydrates, 6g of fiber, and 13g of sugar.
Mushroom Salad
Dark green leafy veggies are a nutritional powerhouse, packed with vitamins A, C, E, and K, as well as fiber and antioxidants. Their low carb content makes them an excellent choice for those following a low-carb lifestyle. However, their strong flavor profile can be off-putting to some. This is where the Mushroom Salad comes in – the earthy umami of the mushrooms perfectly balances the bitterness of the kale. The addition of Ginger Sesame Dressing takes it to the next level, with crunchy sesame seeds, tangy lemon juice and rice vinegar, savory tamari, and a hint of heat from the grated ginger. With this salad, even the most bitter greens become palatable. According to the nutrition information, each serving contains 131 calories, 9g of fat, 3g of protein, 12g of carbs, 3g of fiber, and 6g of sugar.
Pizza Flavored Cauliflower Wings
Indulge in the delectable fusion of pizza and cauliflower with this unique recipe. Imagine crispy, flavorful wings infused with the essence of a classic margherita pizza – it’s a match made in heaven! To create these mouthwatering morsels, start by chopping your cauliflower into florets, then toss them in oil to give them a rich foundation. Next, sprinkle on some pizza seasoning, either store-bought or homemade, and get ready for a flavor explosion. Simply place the cauliflower mixture in an air fryer and cook at 12 minutes, flipping halfway through. If you don’t have access to an air fryer, fear not – there are plenty of affordable options available online. Here’s a nutritional breakdown per serving: Calories: 337, Fats: 29g, Protein: 5g, Carbs: 20g, Fiber: 10g, Sugar: 4g.
Greek Stuffed Eggplant
Winter’s chill can be a daunting reality, but this Greek Stuffed Eggplant recipe is here to transport you to sun-kissed days. The harmonious blend of flavors – rich eggplant, sweet red onions, tangy feta cheese, juicy tomatoes, and briny olives – will evoke the warmth of summer. A perfect balance of acidity, saltiness, creaminess, and freshness awaits. Beyond its delectable taste, this dish also boasts impressive nutritional credentials. Eggplants are an excellent source of manganese, while they’re also packed with anthocyanins, powerful antioxidants that shield cells from damage. This recipe is not only a treat for the palate but also a nutritious addition to your diet. Furthermore, it’s an ideal choice for keto meal prep, offering a satisfying and healthy option for a quick lunch or dinner.
Keto Mushroom Wellington
Looking to impress your guests with a show-stopping dinner? Look no further than this Keto Mushroom Wellington, a dish that’s sure to delight even the most discerning palates. The combination of tender mushrooms and spinach wrapped in a golden-brown pastry crust is nothing short of magical. And the best part? It’s surprisingly easy to make, despite its elegant appearance. With just under 2 hours of prep time – much of which is spent waiting for the pastry to rest or baking in the oven – you’ll be rewarded with a dish that’s sure to become a new favorite. To take it to the next level, consider serving it on a stylish dinner platter like this one, which perfectly complements the Wellington’s rectangular shape and will keep everything neatly contained. Per serving, this recipe yields: Calories: 202, Fats: 16g, Protein: 5g, Carbs: 12g, Fiber: 7g, Sugar: 0g.
Korma Curry Sauce
Ditch the Indian restaurant and treat yourself to a culinary adventure at home. This Korma Curry Sauce is a game-changer, boasting a rich, creamy texture and a vibrant color that’s sure to tantalize your taste buds. With its impressive blend of Indian flavors, you’ll feel like you’re savoring a dish from the streets of Mumbai. To add some extra nutritional oomph, I recommend pan-searing some tofu, tossing in some red peppers, and stirring in some fresh spinach. The result is a dish that’s not only delicious but also packed with nutrients.To round out your meal, you’ll want something to soak up all that luscious Curry Sauce. I highly recommend cauliflower rice – it’s the perfect accompaniment. If you’re feeling ambitious, you can even make your own by pulsing small cauliflower pieces in a food processor until they resemble rice. Whatever your preference, rest assured that this dish is sure to satisfy.Per serving:Calories: 82Fats: 3gProtein: 1gCarbs: 5gFiber: 1gSugar: 2g
Air Fryer Asparagus
Craving a tasty snack? Look no further than this mouthwatering Air Fryer Asparagus! The combination of Parmesan cheese, garlic powder, salt, and black pepper creates a flavor profile that’s hard to resist. And the best part? It only takes 19 minutes from start to finish. Begin by preparing your asparagus spears for cooking: dry them thoroughly and trim any excess ends. Line up the trimmed spears on a baking sheet and give them a light brushing with olive oil. Next, sprinkle a pinch of garlic powder, salt, pepper, and Parmesan cheese over the top. Finally, load the asparagus into your air fryer basket and set the timer for 7 minutes. When it’s done, enjoy the crispy and satisfying reward! Per serving: Calories – 114, Fats – 6g, Protein – 8g, Carbs – 12g, Fiber – 5g, Sugar – 5g.
Curried Egg Salad
Looking for a break from the classic egg salad? Why not try adding a little Indian flair with this curried version? The addition of curry powder gives it a warm, aromatic flavor, while the chopped cashews add a delightful crunch – it’s like a culinary dance on your palate. And the best part? It’s incredibly easy to make. Simply combine all the ingredients in a bowl and mix well. If you don’t have cashews handy, feel free to substitute with almonds instead. For more keto-friendly salad recipes, be sure to check out our collection.
Air Fryer Zucchini Fries
Indulge in the delightful crunch of Air Fryer Zucchini Fries, a game-changing twist on traditional French Fries. The magic lies in the thoughtful seasoning blend featuring Parmesan cheese and smoked paprika, resulting in a flavor profile that’s both crispy and savory. While they may deviate from the classic fry experience, these zucchini-based delights have won me over with their nutritional benefits and smoky undertones. For an added kick, feel free to introduce a dash of Chili powder for an extra layer of depth. Nutritionally speaking, each serving boasts a respectable breakdown: Calories – 148, Fats – 11g, Protein – 7g, Carbs – 7g, Fiber – 3g, and Sugar – 3g.
Tofu Tikka Masala
If you’re craving a vegetarian take on the popular Chicken Tikka Masala, look no further than this Tofu Tikka Masala. The best part? It’s incredibly easy to make and packed with rich Indian flavors.
The secret to this dish lies in its homemade Tikka Masala sauce. But don’t let that intimidate you – it only takes 5 minutes to prepare and requires just a few simple ingredients: whole cashews, a quartered onion, tomatoes, and spices. Simply blend all the components together until you have a smooth, creamy paste.
Here’s what you’ll need:
– Whole cashews
– A quartered onion
– Tomatoes
– Spices
Per serving, this dish clocks in at 310 calories, with 19g of fat, 9g of protein, 9g of carbs, 4g of fiber, and 6g of sugar.
Spinach Feta Pie
When hosting weekend guests, a delicious and nutritious brunch option is the Spinach Feta Pie. This creamy and flaky pie boasts an unbeatable combination of flavors from the salty richness of feta cheese balanced by the fresh taste of spinach. Not only does this pairing please the palate, but it also provides a nutritional boost with spinach’s impressive array of vitamins – including A, C, and calcium. The benefits extend beyond flavor, as spinach supports immune function and bone health. With a serving size that accommodates 8 people, there’s ample to go around. This keto-friendly recipe using almond flour is a great addition to your brunch repertoire. Per serving, the nutritional profile breaks down to 356 calories, 31g of fat, 15g of protein, 8g of carbohydrates, 5g of fiber, and only 1g of sugar.
Spaghetti Squash Mac and Cheese
Get ready to rediscover the comfort of Mac and Cheese with a game-changing twist: Spaghetti Squash Mac and Cheese! The genius lies in baking spaghetti squash halves, then shredding the tender flesh right in the shell. This innovative ‘bowl’ eliminates the need for plates, making it a fun and mess-free experience. Next, warm cheese sauce is poured over the ‘spaghetti’, followed by an extra sprinkle of cheese and a final bake until golden brown. The result? A delightful fusion of ooey, gooey cheesiness and sweet, savory flavors in every bite. After trying this recipe, you might just bid farewell to traditional Mac and Cheese forever! Per serving: Calories 251.3g, Fats 18.1g, Protein 12.9g, Carbs 11.4g, Fiber 1.4g, Sugar 4.5g.
Broccoli Cheddar Crustless Quiche
Indulge in the rich flavors of quiche without compromising on your dietary goals. This broccoli cheddar crustless quiche is a game-changer, offering all the classic notes minus the carbs that can make your personal trainer frown. The golden-brown cheesy exterior and caramelized broccoli add a delightful sweetness, while the cayenne pepper kicks up the flavors to new heights. The best part? It serves eight, making it perfect for meal prep or satisfying your cravings at breakfast, lunch, or dinner. Per serving, you can expect: 160 calories, 10g of fats, 11g of protein, 7g of carbs, 2g of fiber, and only 1g of sugar.
Grilled Cauliflower Steaks
Looking for a flavorful and satisfying alternative to veggie burgers? Look no further than Grilled Cauliflower Steaks. These tender and juicy bites are sure to please even the most discerning palate, regardless of whether you’re a vegetarian or not. And the best part? They’re incredibly easy to prepare.
To start, cut your cauliflower into thick slabs that resemble steaks. Next, brush each piece with olive oil, seasoning with salt and pepper as desired. Then, grill for 14 minutes, flipping halfway through. If you don’t have access to a grill, a grill pan can be used as a suitable substitute.
Nutritional Information (per serving):
Calories: 241
Fat: 20g
Protein: 6g
Carbohydrates: 14g
Fiber: 6g
Sugar: 5g
Keto Zucchini Noodles with Creamy Tomato Sauce
Indulge in the rich and creamy taste of these Keto Zucchini Noodles with Creamy Tomato Sauce, a dish that will effortlessly satisfy your pasta cravings. The harmonious balance between the acidity of the tomato sauce and the creaminess of the heavy cream and bocconcini creates a truly decadent flavor profile. Meanwhile, the veggie broth adds an extra layer of depth to the dish, making it impossible to believe that this indulgent meal is actually low in carbs.
But the best part? This dish can be enjoyed guilt-free, thanks to its clever use of low-carb tomato sauce and zucchini noodles. The latter, made by spiralizing the zucchini into long strips, proves to be a surprisingly simple process – simply cut off the end of your zucchini, then use a spiralizer like the one mentioned above to create uniform strands.
Per serving, this dish yields:
Calories: 419
Fats: 37g
Protein: 10g
Carbs: 15g
Fiber: 6g
Sugar: 9g
Cauliflower Rice Caprese
Experience the essence of Italian cuisine with this delectable Cauliflower Rice Caprese, a low-carb masterpiece. The combination of cauliflower rice, mozzarella, fresh tomatoes, basil, and a drizzle of balsamic glaze will tantalize your taste buds with each bite. What’s more, this dish is remarkably light, boasting an impressive 137 calories per serving – making it an ideal option for those looking to indulge without compromising their dietary goals. With its impressive nutritional profile, you can’t help but want seconds (and possibly even thirds!). As the Italians would say, buon appetito! Per serving: Calories: 137, Fats: 9g, Protein: 7g, Carbs: 8g, Fiber: 2g, Sugar: 4g.
Keto Mushroom Galette
Indulge in the savory goodness of this Mushroom Galette, a delectable alternative to traditional pizza. The combination of creamy goat cheese, earthy mushrooms, and sweet caramelized onions atop a flaky, rustic crust is sure to satisfy your cravings. As you take your first bite, you’ll discover that this Galette is not only packed with flavor but also a significant source of healthy fats. With each serving providing 444 calories, 39.5g of fat, 12.3g of protein, 12g of carbohydrates, and a substantial 6.4g of fiber, this dish is the perfect treat for those seeking a tasty and satisfying meal.
Balsamic Tofu with Vegetables
If you’re not a fan of tofu, don’t worry – this Balsamic Tofu with Vegetables is sure to change your mind. The combination of balsamic vinegar, Dijon mustard, and garlic powder gives the tofu a rich, complex flavor profile that’s both savory, tangy, and spicy. To take it to the next level, you’ll be pairing it with sautéed red onions and green beans, which add a burst of freshness and depth. This dish is perfect for anyone looking to add some excitement to their meal routine.
Per Serving:
Calories: 223
Fats: 12g
Protein: 13g
Carbs: 16g
Fiber: 6g
Sugar: 8g
Recipe
No-Cook Zucchini Noodles with Pesto
Indulge in a light yet satisfying picnic with a refreshing twist – Zucchini Noodles with Pesto. This delightful combination of tender zucchini noodles, rich pesto, parmesan cheese, juicy tomatoes, and a drizzle of olive oil will leave you feeling full without weighing you down. The perfect blend of protein and fats ensures a filling experience that’s hard to resist. And the best part? It’s incredibly easy to prepare and packed with nutrients. With its bold flavors and satisfying crunch, this dish is truly a culinary masterpiece. Per serving, you can expect: Calories: 242, Fats: 19g, Protein: 7g, Carbs: 10g, Fiber: 3g, Sugar: 6g
Chipotle Cauliflower Rice
If you’re on the hunt for a new dish to bring along to your next picnic, I highly recommend giving this Chipotle Cauliflower Rice recipe a try. Not only is it incredibly fresh and flavorful, but it’s also remarkably quick to prepare – just 15 minutes from start to finish! The real game-changers here are the bright notes of lime juice and cilantro, which add a depth of flavor that elevates the humble cauliflower rice from ordinary to extraordinary. And the best part? This recipe is not only delicious, but it’s also packed with nutrients: each serving contains a mere 95 calories, along with 7g of fat, 2.6g of protein, 7.1g of carbs, and a whopping 2.8g of fiber – all for just 2.6g of sugar.
