10 Best Low Carb Vegetarian Recipes
Although it may be hard to believe, the low-carb diet isn’t designed for only meat eaters to enjoy. In fact, there are plenty of low-carb vegetarian recipes that are not only delicious but also provide the adequate nutrients you need for a balanced diet.
Whether you’re looking to eat healthier, consume fewer carbs, or want to start a strict keto diet, there is absolutely a place for low-carb vegetarians to thrive. In this post, I’ve shared my secrets on how to sustain this kind of diet because it does take a level of creativity and dedication.
To get you started (or continuing) on your journey, I’ve also included some of my favorite low carb vegetarian recipes that are sure to satisfy and nourish your body in all the right ways.
How to Have a Sustainable Vegetarian & Low Carb Diet
If you’re familiar enough, you may already know that a lot of low-carb diets put a strong emphasis on meat as the primary source of protein. This may make it seem like a difficult daily diet to adjust to for vegetarians, but with the right strategy, it’s not only doable — but easy too!
There are all kinds of low-carb, vegetarian foods (and even vegan recipes!) that provide a great source of protein and healthy fats.
To expand your knowledge of what is available to you, here is a list of some high-protein, low-carb foods we pulled from Healthline that are totally vegetarian-friendly:
- Eggs: There are so many delicious recipes you can make with eggs. Whether it’s a veggie-packed omelet or a tasty egg salad, you never have to worry about your macros when it comes to this protein-rich food.
- Nuts and seeds: Walnuts, almonds, peanuts, macadamia nuts, and pumpkin seeds all have high levels of protein and healthy fats. They make the perfect snack or can be incorporated into meals for added texture and flavor.
- Yogurt: Not only is yogurt delicious and creamy, but it also comes in handy when you’re following a low-carb diet. Look for unsweetened, full-fat versions. Greek yogurt is my personal favorite because it has a thicker consistency, higher protein content, and is super versatile.
- Soy: This includes foods like tofu and tempeh, which are high in protein and fat but low in carbs. They make a great addition to stir-fries and salads and make an excellent meat substitute in various dishes.
- Cheese: When it comes to low-carb ingredients, cheese is king. It’s not only deliciously satisfying but also packed with protein and healthy fats. Plus, it pairs well with so many other low-carb foods like vegetables, eggs, and nuts.
- Legumes: Don’t underestimate the bean! Some legumes, such as green beans, chickpeas, and lupini beans, are lower in carbs and high in fiber, which means they make a great addition to any delicious low carb meal. Lupini beans actually have more protein in one serving than other legumes, which makes them a top choice for vegetarians.
- Chia Seeds: Sprinkle this superfood on top of your yogurt, or add them to smoothies for an extra boost of protein and fiber. They also provide plenty of antioxidants and essential amino acids.
Top 10 Vegetarian and Low-Carb Recipes
Now that you’ve got a solid idea of what kind of foods you can eat on a low-carb, vegetarian diet, it’s time for the fun part: cooking and eating some delicious food.
The special thing about my best low carb vegetarian recipes is that they’re easy and accessible to all levels of home cooks. They use simple ingredients, and most of them are customizable. So give these a try, and feel free to add your own twist!
1. Fluffy Scrambled Eggs (Without Milk)
Sorry ol’ milkie, but we don’t need you for this recipe. These Fluffy Scrambled Eggs are super creamy without a splash of dairy, making them perfect for vegetarians (and vegans!) who want to avoid milk products.
I’ve got a foolproof technique that’s a great way to achieve the perfect texture every time. It’s one of those easy low-carb breakfasts that you’ll instantly want to have in your weekly rotation. Save this recipe for the next time you’re looking for a quick and simple breakfast.
2. Thomas Keller Zucchini
A Mediterranean spin on the viral Thomas Keller Zucchini recipe, this dish is a true delight for your taste buds. The zucchini is cut in half and scored hatchback style to absorb all the amazing flavors from the seasoning and creamy garlic, feta, and mint sauce.
The result is the most flavorful, crispy, and pillow zucchini that’s a great option either as a tasty side or meat-free main. You won’t want to cook it any other way!
3. Air Fryer Pasta Bake
Air fryer pasta? You’ve come to the right place. This Air Fryer Pasta Bake is the perfect family favorite comfort food for any night of the week. Cooked in just 15 minutes and with minimal effort, it’s perfect for busy days when you still want a hot, cheesy meal to enjoy.
This version is a spin on the viral TikTok pasta dish but made even quicker and easier thanks to the magic of an air fryer. It uses my Kaizen low-carb pasta, which has just 6 grams of net carbs and a whopping 20 grams of protein per serving.
4. Cheese Stuffed Peppers
These Cheese Stuffed Peppers are a go-to snack of mine. They’re super simple, delicious, and filled with creamy-rich cottage and feta cheese. Bell peppers make a crunchy and satisfying vessel for this tasty filling. They are then topped off with Trader Joe’s signature seasoning for an extra burst of flavor.
Ready in minutes, these peppers make for the perfect appetizer or snack on a busy day when you don’t have the time or energy to cook.
5. Whole Roasted Cauliflower (Middle Eastern)
The ultimate side dish or vegetarian main meal, this Middle Eastern spin on Whole Roasted Cauliflower is sure to impress. The head of cauliflower is coated in a combination of paprika, garlic powder, cumin, and other spices then doused in a zesty tomato sauce.
Topped with fresh herbs, crunchy pistachios, and a squeeze of lemon juice, this dish is bursting with amazing flavors. It’s vegetarian, low-carb, and gluten-free!
6. Mediterranean Cucumber Salad (Salad Shirazi)
This Mediterranean Cucumber Salad, also known as Salad Shirazi, is a refreshing and crunchy side dish or light main that’s perfect for hot summer days. It’s loaded with fresh veggies like Persian cucumbers, tomatoes, and red onions. Then it’s tossed in a simple dressing of lemon juice, olive oil, and salt.
This particular recipe has been a staple in my family for as long as I can remember. I put my own spin on it, but of course, Mom makes it best!
7. Green Pasta Sauce Recipe
Packed with lots of veggies, this Green Pasta Sauce Recipe is not your typical sauce. It’s creamy, fresh, and loaded with flavor, thanks to the addition of basil, spinach, garlic, and onions.
The hint of heavy cream and shredded Parmesan cheese makes it rich and velvety without being too heavy or greasy. It’s perfect for the whole family! Serve it over your favorite low-carb pasta or on top of my tasty Kaizen low-carb lupini pasta, spaghetti squash, or fresh zucchini noodles.
8. Cottage Cheese Ice Cream
This Cottage Cheese Ice Cream will be your savior when you’re craving something sweet but don’t want to break your macros (trust me, I know from experience). It’s incredibly easy to make and takes only 5 minutes to prep.
The cottage cheese gives it an ultra-creamy texture, while the strawberries and sweetener add just the right amount of sweetness. Top it off with some hazelnuts for added crunch, and you’ve got yourself a dreamy low-carb dessert.
9. Sweet Chilli Halloumi Recipe
We couldn’t write about low-carb, vegetarian recipes without mentioning this absolute gem. This Sweet Chilli Halloumi recipe is a crowd-pleaser indeed.
The salty cheese is grilled to perfection and drenched in a spicy sweet chili sauce that’s topped with crushed pistachios. It’s perfect as an appetizer, as the main dish on its own, or on top of a salad. Serve it warm, and I promise you’ll be in pure bliss with every bite!
10. How to Make Jammy Eggs
We started with an epic egg recipe, so we’re going to end with one, too. Jammy Eggs are one of my favorite things to make for breakfast. They’re simple and versatile, making them the perfect breakfast addition.
To make it a full ensemble, pair them with some avocado, tomatoes, and my Persian favorites: walnuts and feta. Top it all off with some Chile Lime seasoning and Everything Bagel seasoning to take it to the next level.
FAQ
Is it healthy to follow a low-carb and vegetarian diet?
Yes, as long as you ensure you’re getting all the necessary nutrients your body needs each day. It’s important to plan meals and incorporate a variety of high-quality proteins, healthy fats, and nutrient-dense vegetables. Consulting with a registered dietitian can also be helpful in creating a well-balanced, low-carb vegetarian meal plan.
What vegetables are high in protein and low-carb?
Non-starchy veggies include broccoli, spinach, asparagus, mushroom, cauliflower, pepper, and more. These 10 best low carb vegetarian recipes are high in protein and very low in carbs!
What are the top foods to avoid on a low-carb diet?
Foods to avoid on a low-carb diet include refined carbohydrates such as white bread, pasta, and sugar. You also want to avoid processed foods and high-sugar fruits like bananas and pineapples, as well as starchy vegetables like potatoes and corn. Check the food labels for added sugars or sweeteners, as these can also be hiding in seemingly healthy foods.
Of course, every low-carb diet is different. If you’re following a specific plan or have any underlying health conditions, it’s best to consult with a healthcare professional before making significant changes to your diet.
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