Yahoo Lifestyle These Satisfying Recipes Make Being Vegetarian And Keto Totally Doable
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These Satisfying Recipes Make Being Vegetarian And Keto Totally Doable
There's no way to sugarcoat it—being on the keto diet is tough and even more so if you’re also trying to live a meatless lifestyle. After all, the goal is to replace carbs with protein and fat to kick off ketosis, and the easiest way to do that is to stock up on tons of chicken breasts and steaks. But that doesn't mean keto is off the table for vegetarians. You just need to do some planning ahead and have a couple of keto vegetarian recipes at the ready.
You don't have to reinvent the wheel from the get-go—start with the supplies that are already in your kitchen. "Over the weekend, take inventory of what you have on hand," says Roxana Ehsani, RD, a nutritionist in Miami, Florida. "Check to make sure you have enough protein sources, veggies, fruits, and nuts and seeds on hand to make balanced meals for the week."
Finding the right type of protein is often the main challenge for those who are meat-free. "If you're vegetarian, your main protein sources are beans, lentils, and whole grains," Ehsani says. "These are excellent sources of plant-based protein, but they also contain carbohydrates, which could be more than the keto diet allows."
The good news is there are still lots of plant-based sources of protein that are keto-friendly, including tofu, eggs, seitan, tempeh, full-fat Greek yogurt, full-fat cottage cheese, and nuts and seeds.
You'll also want to fill your plate with low-carb fruits and veggies, such as leafy greens like kale, romaine, arugula, and celery, cauliflower, zucchini, mushrooms, asparagus, and berries like strawberries, raspberries, and blackberries. And opt for healthy sources of fat whenever possible, says Ehsani. Think: olives, avocados, nuts, seeds, canola oil, avocado oil, and olive oil, over butter and coconut oils.
Since it’s not easy to put together meals that meet the restrictions of more than one diet, these dietitians and recipe developers have gone ahead and done the legwork for you and come up with 30 healthy vegetarian keto recipes. Time to get cooking!
Skinnytaste - 2/30
Crispy Brussels Sprouts Salad With Lemon Dressing
There's something so freaking satisfying about a giant, crunchy green salad, and this Brussels sprouts dish definitely fits the bill. Pecans and seeds add even more chewy goodness and beef up the fat content to keep you full.
Per serving: 485 calories, 46 g fat, 10 g net carbs, 7 g fiber, 7 g protein
Ruled.Me - 3/30
Broccoli Lemon Parmesan Soup
Warm, comforting, cheesy, and packed with healthy veggies? What more could you ask for in a soup?! This low-carb broccoli soup is a perfect lunch or starter for dinner.
Per serving: 371 calories, 28 g fat, 12 g net carbs, 8 g fiber, 15 g protein
Ruled.Me - 4/30
Mashed Cauliflower
Meet the answer to healthy Thanksgiving: buttery keto and vegetarian mashed cauliflower. *Drools*
Per serving: 62 calories, 3 g fat, 8.5 g carbs, 4 g fiber, 3.5 g protein
SkinnyTaste - 5/30
Roasted Pumpkin And Halloumi Salad
Look, pumpkins aren't just for carving. If you haven't added them (or halloumi, a delicious semi-hard cheese) to your diet, you're seriously missing out. Go all in and try them together in this tasty savory salad.
Per serving: 538 calories, 46 g fat, 11 g carbs, 7 g fiber, 19 g protein
Ruled.Me - 6/30
Greek Cauliflower Salad
Look, cauliflower is the official mascot of keto, I don't make the rules. Mix it up by pairing it with meaty olives and Greek flavors in this yummy salad.
Per serving: 266 calories, 22 g fat, 7 g net carbs, 4 g fiber, 7 g protein
Ruled.Me - 7/30
Avocado Smoothie
Totally customizable for both diets (use a milk and sweetener of your own choosing that meets your preferences), this smoothie is creamy, dreamy, and perfect as a healthy breakfast or filling snack.
Per serving: 71 calories, 6 g fat, 3 g carbs, 3 g fiber, 1 g protein
Chocolate Covered Katie - 8/30
Classic Egg Salad
It’s classic because everyone loves it—but it’s also a good base recipe. It can be easily jazzed up with any number of keto-friendly spices or add-ins (like pickles!).
Per serving: 185 calories, 16 g fat, 1 g carbs, 10 g protein
Skinnytaste - 9/30
Vegetarian Loaded Potato Skins
Any recipe with the word “loaded” in it must be bad for you, right? Nope. These zucchini skins are packed with roasted mushrooms and spicy paprika for a flavorful side dish or snack that comes in just over 100 calories.
Per serving: 109 calories, 8 g fat, 4 g carbs, 1 g fiber, 6 g protein
ruled.me/Craig Clarke - 10/30
Vegetarian Keto "Crab" Cakes
Some vegetarians eat crab. But if you avoid seafood completely, no worries. These faux “crab” cakes made with hearts of palm will fill that void and become one of your new favorite healthy vegetarian keto recipes.
Per serving: 434 calories, 41 g fat, 10 g carbs, 3 g fiber, 10 g protein
ruled.me/Craig Clarke - 11/30
Vegetarian Keto Club Salad
You don’t need bacon to make a delicious cobb salad. This recipe—with crunchy romaine, high-protein hard boiled eggs, and an amazing homemade dressing—has got you covered.
Per serving: 330 calories, 26 g fat, 7 g carbs, 2 g fiber, 17 g protein
ruled.me/Craig Clarke - 12/30
Crustless Broccoli Cheddar Quiche
Quiche is basically a triple threat since it can be served at any meal with a no-cal side (like fruit or arugula). And this one is also crustless to keep the carbs down.
Per serving: 174 calories, 12 g fat, 5 g carbs, 2 g fiber, 13 g protein
Skinnytaste - 13/30
Roasted Tomato Soup
Roasting veggies before pureeing them into a soup is a surefire way to make your dish literally explode with flavor...and this recipe does not disappoint.
Per serving: 95 calories, 8 g fat, 1 g carbs, 0 g fiber, 3 g protein
Maya Krampf, author of 'The Wholesome Yum Easy Keto Cookbook' - 14/30
Vegan Eggplant Shakshuka
This Middle Eastern dish basically has it all: It can be eaten for breakfast, lunch, or dinner, is packed with veggies and a filling tofu scramble, and can be prepared in just 30 minutes.
Per serving: 155 calories, 8 g fat, 16 g carbs, 5 g protein
Sweet Simple Vegan - 15/30
Teriyaki Grilled Eggplant
Miss steak? This teriyaki grilled eggplant will be your new go-to healthy vegetarian keto recipe, giving you similar flavors that satisfy.
Per serving: 163 calories, 12 g fat, 14 g carbs, 7 g fiber, 4 g protein
ruled.me/Craig Clarke - 16/30
Sautéed Breakfast Salad
Salad for breakfast? Don’t knock it ‘til you’ve tried it. And you’ll want to try this one, with sunny side up eggs served over sautéed vegetables and microgreens.
Per serving: 370 calories, 29 g fat, 13 g carbs, 7 g fiber, 17 g protein
Eating Bird Food - 17/30
Five-Ingredient Grain-Free Granola
If you love a bowl of cereal in the morning, this grain-free granola will satisfy your craving (and is basically screaming to be topped with fresh fruit).
Per serving: 169 calories, 16 g fat, 5 g carbs, 2 g fiber, 4 g protein
Eating Bird Food - 18/30
Stir-Fry Cauliflower Rice
You haven’t been able to indulge in fried rice from your favorite Chinese takeout for a while, huh? Problem solved with this super healthy keto vegetarian recipe.
Per serving: 283 calories, 9 g fat, 44 g carbs, 11 g fiber, 10 g protein
Veggies Don't Bite - 19/30
Zucchini Rollatini
You probably already know that zucchini can easily replace carb-loaded pasta (looking at you, zoodles). But this rollatini recipe takes that one step further, wrapping zucchini around ricotta cheese and baking it with mozzarella and marinara.
Per serving: 318 calories, 18 g fat, 19 g carbs, 5 g fiber, 21 g protein
Skinnytaste - 20/30
Avocado Caprese Salad
With fresh basil and tomatoes, this healthy keto vegetarian recipe is basically late summer in a bowl.
Per serving: 284 calories, 26 g fat, 8 g carbs, 4 g fiber, 6 g protein
Maya Krampf, author of 'The Wholesome Yum Easy Keto Cookbook' - 21/30
Rainbow Salad With Pomegranate Vinaigrette
You can literally taste the rainbow when you eat this colorful and delicious salad for lunch.
Per serving: 138 calories, 12 g fat, 7 g carbs, 3 g fiber, 3 g protein
Maya Krampf, author of 'The Wholesome Yum Easy Keto Cookbook' - 22/30
Strawberry Dole Whip
Dessert can be totally keto-friendly when fruit has the starring role, and this dole whip made with frozen berries is the perfect healthy end to your day.
Per serving: 17 calories, 0.3 g fat, 4 g carbs, 1 g fiber, 0.4 g protein
Chocolate Covered Katie - 23/30
Low-Carb Zucchini Fritters
If you’re sick of zucchini “pasta” but still want all the low-cal benefits of using the lean, green veggie in your meals, sauté up some zucchini fritters.
Per serving: 127 calories, 6 g fat, 6 g carbs, 1 g fiber, 10 g protein
Maya Krampf, author of 'The Wholesome Yum Easy Keto Cookbook' - 24/30
Peanut Butter Cup Protein Bars
What’s the best kind of dessert? One that’s healthy and filling enough to also eat for a mid-afternoon snack.
Per serving: 210 calories, 14 g fat, 13 g carbs, 3 g fiber, 9 g protein
Ambitious Kitchen - 25/30
Zucchini Noodles Alfredo
The cream sauce here is decadent, but because you’re serving it over a bed of zucchini noodles—not linguini—it turns out to be a pretty healthy dinner.
Per serving: 209 calories, 16 g fat, 9 g carbs, 2 g fiber, 1 g protein
Maya Krampf, author of 'The Wholesome Yum Easy Keto Cookbook' - 26/30
Spaghetti Squash Bowls
Who doesn’t love eating dinner from a bowl made out of food? These spaghetti squash bowls pack a real punch with vegan sausage, mushrooms, and broccoli spinach pesto.
Per serving: 515 calories, 25 g fat, 57 g carbs, 12 g fiber, 15 g protein
Veggies Don't Bite - 27/30
Keto Buddha Bowl
"Building your own bowls are incredibly versatile. You can change them up with new ingredients each day," says Ehsani. "In place of the grain, you can make cauliflower rice, use zucchini noodles or leafy greens like kale or mixed greens as your base."
This recipe is loaded with veggies (cauliflower, Brussels sprouts, tomatoes, arugula), topped with healthy fats (avocado, sunflower seeds, olive oil-based dressing) and contains a plant-based source of protein, tofu.
Per serving: 258 calories, 14 g carbs, 5 g fiber, 21 gr fat, 8 g protein
Low Carb Inspirations - 28/30
Healthy Keto-Friendly Breakfast Egg Muffins
"These egg muffins are easy to make, like mini omelets in bite-sized, portion-controlled, grab-and-go size," says Ehsani. You can add any veggies you like to your muffin tin and then add scrambled eggs and bake. Super simple and easy!
Per serving: 219 calories, 4 g carbs, 1 g fiber, 15 g fat, 17 g proteinHurryTheFoodUp - 29/30
Portobello Fajitas
This is a meatless meal, loaded with red onion, bell peppers, and mushrooms. "Portobello mushrooms taste meaty, without actually containing any, so can work nicely as a meat-substitute," says Ehsani. Pro tip: To make it even lower carb, you stuff the ingredients into a low-carb tortilla.
Per serving: 75 calories, 15 g carbs, 5 g fiber, 32 g fat, 11 g proteinAmy's Nutrition Kitchen - 30/30
Pistachio Butter
Pistachios are one of the highest-protein snack nuts with six grams of plant protein and three grams of fiber, according to Ehsani. "They also provide all nine essential amino acids, making them a complete protein," she adds. This pistachio butter makes for the perfect keto and vegetarian friendly dip!
Per serving: 138 calories, 7 g carbs, 3 g fiber, 11 g fat, 5 g protein
Roxana Ehsani
