35 Low-Carb Vegetarian Recipes That Are Actually Tasty (2024)

Table of Contents
1. Vegan Keto Coconut Curry (10g Carbs) 2. Alison Roman’s Roasted Squash With Yogurt And Spiced Buttered Pistachios (11g Carbs) 3. Turmeric-spiced Cauliflower And Broccoli With Capers (13g Carbs) 4. Cacio E Pepe Cauliflower (9g Carbs) 5. Baked Eggs In Avocado (9g Carbs) 6. Cold Sesame Cucumber Noodles (14g Carbs) 7. Zucchini & Tomato Ragù (7g Carbs) 8. Tomato Salad With Grilled Halloumi And Herbs (8g Carbs) 9. Quiche With Gluten-free Sweet Potato Crust (15g Carbs) 10. Zoodle Stir-fry (18g Carbs) 11. Meal-prep Creamy Kale Caesar Salad (8g Carbs) 12. Mini Eggplant Pizzas (13g Carbs) 13. Pesto Zoodles (14g Carbs) 14. Sweet Potato, Tomato, Kale And Halloumi Sheet Tray (16g Carbs) 15. Vegan Keto Everything Bagels (1g Carbs) 16. Cold Lemon Zoodles (8g Carbs) 17. Vegan Spaghetti Squash With Mushroom Marinara Sauce (25g Carbs) 18. Baked Zucchini ‘ziti’ Spirals With Mozzarella (18g Carbs) 19. Charred Broccoli With Sriracha Almond Butter Sauce (25g Carbs) 20. Vegetarian Sushi Cups (25g Carbs) 21. Grilled Peach And Halloumi Salad With Lemon-pesto Dressing (21g Carbs) 22. Cauliflower Fried Rice (23g Carbs) 23. 30-minute Vegetarian Meatballs (12g Carbs) 24. Zoodles With Tomato Sauce And Mozzarella (22g Carbs) 25. Charred Cauliflower With Crunchy Garlic Chile Oil (8g Carbs) 26. One-pan Eggs With Asparagus And Tomatoes (13g Carbs) 27. Creamy Gochujang Zoodles (21g Carbs) 28. Avocado Greek Salad (12g Carbs) 29. Cauliflower ‘potato’ Salad (9g Carbs) 30. Keto Instant Pot Greek Cauliflower Rice (6g Carbs) 31. Cauliflower Tortillas (5g Carbs) 32. Mexican Zucchini Boats Ingredients (24.5g Carbs) 33. Baby Vegetables With Orange And Thyme (14g Carbs) 34. Crispy Tofu Bites (10g Carbs) 35. Rainbow Vegetable Skewers (3g Carbs) Shop Kitchen Picks: Senior Food Editor FAQs References

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35 Low-Carb Vegetarian Recipes That Are Actually Tasty (1)

By Katherine Gillen

Published Mar 9, 2021

A lot of low-carb diets (which, FYI, the American Academy of Family Physicians defines as an intake of 20 to 60 grams of carbohydrates per day) rely heavily on meat. But don’t fret, vegetarians. Plenty of plant-based options are light on carbs but still filling, thanks to tofu, healthy fats, fiber-rich veggies and legumes. Need some inspiration? Here are 35 low-carb vegetarian recipes we love.

RELATED

18 Big-Batch Vegetarian Dinners That Serve the Whole Family

Helene Dujardin/The Essential Vegan Keto Cookbook

1. Vegan Keto Coconut Curry (10g Carbs)

Even if you’re not jumping on the keto train, this flavorful dish will satisfy your cravings. The tofu soaks up the sauce in a way that can only be described as *chef’s kiss.*

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Michael Graydon and Nikole Herriott/Nothing Fancy

2. Alison Roman’s Roasted Squash With Yogurt And Spiced Buttered Pistachios (11g Carbs)

You could serve this hearty caramelized squash as a side, but it also makes a mean main course for fewer people. (Don’t get us started on that yogurt sauce.)

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Eric Wolfinger/The Mexican Keto Cookbook

3. Turmeric-spiced Cauliflower And Broccoli With Capers (13g Carbs)

The best part about this sunny dish? You just toss everything together and pop it in the oven. Twenty-five minutes later, a star is born.

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Photo: Liz Andrew/Styling: Erin McDowell

4. Cacio E Pepe Cauliflower (9g Carbs)

It’s so luscious and cheesy, we might need to eat it in private.

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Eric Wolfinger/The Mexican Keto Cookbook

5. Baked Eggs In Avocado (9g Carbs)

There are boring healthy breakfasts (oats), unhealthy breakfasts (sticky buns) and exciting, filling, magical breakfasts (this guy).

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Photo: Liz Andrew/Styling: Erin McDowell

6. Cold Sesame Cucumber Noodles (14g Carbs)

Pick up a package of marinated, baked tofu at the store and dinner is already halfway done. Did we mention how much we love the tangy soy-vinegar dressing?

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Helen Cathcart/Tuscany

7. Zucchini & Tomato Ragù (7g Carbs)

When you’re working with in-season vegetables, simple is almost always best. Top this 20-minute sauce with a poached egg and you’re good to go.

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Aubrie Pick/Great Tastes

8. Tomato Salad With Grilled Halloumi And Herbs (8g Carbs)

Who needs a giant steak when you have gooey grilled cheese?

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9. Quiche With Gluten-free Sweet Potato Crust (15g Carbs)

Ditch the traditional crust and you’re left with a tasty and good-for-you go-to for breakfast, lunch or dinner.

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Photo: Liz Andrew/Styling: Erin McDowell

10. Zoodle Stir-fry (18g Carbs)

You have 22 minutes to get dinner on the table. Ready? Go.

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100 Days of Real Food

11. Meal-prep Creamy Kale Caesar Salad (8g Carbs)

This creamy homemade dressing beats anything you’ll find in the grocery aisles. It also takes like two seconds to make—a win-win.

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Photo: Liz Andrew/Styling: Erin McDowell

12. Mini Eggplant Pizzas (13g Carbs)

Not only are they low-carb and damn cute but they’re also way easier to make than whipping up a homemade pie.

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Photo: Liz Andrew/Styling: Erin McDowell

13. Pesto Zoodles (14g Carbs)

And the category is “freshly grated Parm.”

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Laura Edwards/The Yoga Kitchen Plan

14. Sweet Potato, Tomato, Kale And Halloumi Sheet Tray (16g Carbs)

When you want a homemade dinner but don’t actually feel like cooking, the baking sheet is your best friend. Plus, there’s almost no cleanup after.

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Helene Dujardin/The Essential Vegan Keto Cookbook

15. Vegan Keto Everything Bagels (1g Carbs)

Make ’em on Sunday night so you can grab and go all week long.

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Photo: Liz Andrew/Styling: Erin McDowell

16. Cold Lemon Zoodles (8g Carbs)

Get this: No actual cooking is required. Genius, right?

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Photo: Liz Andrew/Styling: Erin McDowell

17. Vegan Spaghetti Squash With Mushroom Marinara Sauce (25g Carbs)

It might not be exactly like your nonna’s version, but considering it tastes like it simmered all day, we feel confident it would still make her proud.

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Photo: Liz Andrew/Styling: Erin McDowell

18. Baked Zucchini ‘ziti’ Spirals With Mozzarella (18g Carbs)

We’ll always have a soft spot for decadent, carb-y traditional baked ziti, but this equally cheesy version is doing a good job of filling in.

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19. Charred Broccoli With Sriracha Almond Butter Sauce (25g Carbs)

We’d like to eat this riff on Thai peanut sauce with a spoon.

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Photo: Liz Andrew/Styling: Erin McDowell

20. Vegetarian Sushi Cups (25g Carbs)

Wrapping up raw fish at home? Sounds like a lot of work. Chopsticks are optional for these cuties, but encouraged.

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Photo: Liz Andrew/Styling: Erin McDowell

21. Grilled Peach And Halloumi Salad With Lemon-pesto Dressing (21g Carbs)

A salad that’s filling enough to be a meal? You can thank our BFF halloumi for that.

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40 Easy Vegetarian Dinner Ideas You Can Make in 30 Minutes or Less

Photo: Liz Andrew/Styling: Erin McDowell

22. Cauliflower Fried Rice (23g Carbs)

Instead of making you feel bloated and greasy (ahem, takeout), this 25-minute dish will fill you up in the best way possible. And when in doubt, put an egg on it.

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23. 30-minute Vegetarian Meatballs (12g Carbs)

If we’re being honest, we were hooked at “masala sauce,” but the freezability of the meatballs is another strong selling point.

Photo: Liz Andrew/Styling: Erin McDowell

24. Zoodles With Tomato Sauce And Mozzarella (22g Carbs)

Sorry, spaghetti. We’re breaking up with you and running away with this Italian-inspired number. (Fresh basil, on the other hand, we’ll never get tired of.)

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Emily Dorio/The Saltwater Table

25. Charred Cauliflower With Crunchy Garlic Chile Oil (8g Carbs)

Meat need not apply: This side is spicy, sweet, crunchy and just as satisfying as any chicken dinner.

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Photo: Liz Andrew/Styling: Erin McDowell

26. One-pan Eggs With Asparagus And Tomatoes (13g Carbs)

A 30-minute meal that works for breakfast, lunch or dinner—huzzah.

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Photo: Liz Andrew/Styling: Erin McDowell

27. Creamy Gochujang Zoodles (21g Carbs)

We’ll never get tired of zucchini noodles, especially when they’re smothered in a creamy, spicy sauce.

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35 Low-Carb Vegetarian Recipes That Are Actually Tasty (29)

Cafe Delites

28. Avocado Greek Salad (12g Carbs)

You totally have 15 minutes to spare.

Photo: Liz Andrew/Styling: Erin McDowell

29. Cauliflower ‘potato’ Salad (9g Carbs)

When the carb cravings hit, cauliflower is here to sub in for potatoes! And yes, it works.

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Leslie Grow/Keto In an Instant

30. Keto Instant Pot Greek Cauliflower Rice (6g Carbs)

Plain cauliflower rice is just fine. But this Greek cauliflower rice, from Jen Fisch is even better.

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Photo: Liz Andrew/Styling: Erin McDowell

31. Cauliflower Tortillas (5g Carbs)

Call all your keto friends! Taco Tuesday is super low-carb again!

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35 Low-Carb Vegetarian Recipes That Are Actually Tasty (33)

Food Faith Fitness

32. Mexican Zucchini Boats Ingredients (24.5g Carbs)

Possibly the easiest dinner you’ll ever make.

Ola Smit/Dinner's In the Bag

33. Baby Vegetables With Orange And Thyme (14g Carbs)

It’s flavorful and easy, with pretty much no cleanup.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

34. Crispy Tofu Bites (10g Carbs)

You'll want it on hand for those times when you're craving a nibble but also want to keep it healthy-ish.

Get the recipe

Photo: Liz Andrew/Styling: Erin McDowell

35. Rainbow Vegetable Skewers (3g Carbs)

These rainbow vegetable skewers contain one ingredient each, so they’ll grill to perfection.

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35 Low-Carb Vegetarian Recipes That Are Actually Tasty (39)

Katherine Gillen

Senior Food Editor

Katherine Gillenis PureWow’s senior food editor. She’s a writer, recipe developer and food stylist with a degree in culinary arts and professional experience in New York City...

read full bio

35 Low-Carb Vegetarian Recipes That Are Actually Tasty (2024)

FAQs

What vegetarian foods have the least carbs? ›

Many of these foods are also high in protein and fat. Vegetables: Many vegetables are low in carbs. This includes tomatoes, onions, cauliflower, eggplant, bell peppers, broccoli and Brussels sprouts. Fruits: Berries like strawberries and blueberries can be eaten on a low-carb diet.

Can you be vegetarian and not eat carbs? ›

Vegetarians tend to eat other animal-derived products, including dairy, eggs, and honey, while vegans do not. Vegetarian and vegan diets can be heavy in carbs, from grains, bread, starchy vegetables, and fruits. However, following a low-carb vegetarian or vegan diet is entirely possible.

How do vegetarians cut down on carbs? ›

9 Ways to Eat Low-Carb as a Vegetarian or Vegan
  1. Nuts and Seeds. Nuts and seeds make for a great snack on the go and are a good source of healthy fats and protein. ...
  2. Berries. ...
  3. Cooking Oils. ...
  4. Non-Starchy Vegetables. ...
  5. Tofu and Tempeh. ...
  6. Vegan Meat Alternatives. ...
  7. Herbs and Spices. ...
  8. Hot Drinks.
Jun 22, 2023

What foods are basically no carbs? ›

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea.

How do vegetarians get protein without carbs? ›

The best high-protein low-carb nuts and seeds

Keep some in your car for an on-the-go snack. There are so many options! Try macadamia nuts, almonds, walnuts, and sunflower seeds. Nuts are perfect to be sprinkled over salads, into an avocado, or into vegetable-based smoothies.

What happens if I eat no carbs for a month? ›

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.

How many carbs should a vegetarian eat a day? ›

“This means that over half of your daily calorie intake should come from starchy foods, fruit and vegetables. This applies whether you are a meat eater, vegetarian or vegan.” The NHS recommends that individuals eat at least 260g of carbohydrates a day.

Are chickpeas high in carbs? ›

Cooked chickpeas contain 27.4 grams of carbs per 100-gram serving, along with almost 8 grams of fiber. They're also a good source of plant-based protein ( 66 ). Chickpeas contain many vitamins and minerals, including iron, phosphorus, and B vitamins ( 66 ).

What beans are high protein low-carb? ›

Low Carb Beans You Can Enjoy on a Keto Diet
  • Green Beans (fresh or cooked) Total carbs: 4.3 grams. ...
  • Black Soybeans (canned) Total carbs: 8.4 grams. ...
  • Firm Tofu (unflavored) Total carbs: 2.8 grams. ...
  • Mung Beans (sprouts only) Total carbs: 4.2 grams. ...
  • Edamame (shelled) Total carbs: 8.9 grams. ...
  • Lima Beans (boiled, not raw)
Sep 20, 2023

Is hummus low-carb? ›

Hummus can definitely be part of your keto diet, but just one or two servings can quickly expend a significant portion of your daily carb allotment. If you do eat hummus, you'll want to limit yourself to a small amount — perhaps just 2–4 tablespoons (30–60 grams), which provide 4–8 grams of net carbs.

Are chickpeas low-carb? ›

Packed with protein and fiber, beans are a nutritious choice for people on most kinds of diets. However, they and other legumes such as chickpeas and lentils are also high in carbohydrates. Eat them in moderation when on a low carb diet.

What do most vegetarians lack? ›

The nutrients of concern in the diet of vegetarians include vitamin B(12), vitamin D, ω-3 fatty acids, calcium, iron, and zinc. Although a vegetarian diet can meet current recommendations for all of these nutrients, the use of supplements and fortified foods provides a useful shield against deficiency.

How to get 80g of protein a day vegetarian? ›

How to get protein without the meat
  1. Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. ...
  2. Soya beans. ...
  3. Quinoa. ...
  4. Nuts. ...
  5. Seeds. ...
  6. Cereals and grains. ...
  7. Quorn™ ...
  8. Dairy.

What foods are surprisingly vegetarian? ›

Top Accidentally Vegan Foods
  • Cinnamon Life.
  • Duncan Hines Chewy Fudge Brownie Mix.
  • SkinnyPop White Cheddar Flavored Popped Popcorn.
  • Airheads.
  • Cracker Jack.
  • Doritos Spicy Sweet Chili–Flavored Tortilla Chips.
  • Fritos.
  • Fruit by the Foot.

What are high protein vegetables with low carbs? ›

Some high-protein, low-carb vegetables include kale, spinach, Swiss chard, cabbage, cauliflower, broccoli, and Brussels sprouts.

Is there a vegetable without carbs? ›

There are very few no-carb vegetables that truly contain zero carbohydrates. However, there are plenty of low-carb veggies, such as leafy greens, celery, broccoli and cucumber.

Is there a keto diet for vegetarians? ›

Keto for vegetarians: It's easier than you may think!

With meat and seafood off the menu, your keto meal plan focus is going to be on full-fat dairy products, tofu, and eggs (if eggs are a part of your vegetarian lifestyle), along with plenty of non-starchy vegetables.

Are lentils high in carbs? ›

Lentils are not suitable for those following a strict low-carb or keto diet. While they are rich in protein and fiber, they contain a high number of total and net carbs, with one cup of cooked legumes having 39.8 grams of total carbohydrates — that's already 50% of the daily carb allowance of a keto dieter.

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