Low-Carb Vegetarian Recipes

Enjoy easy recipes for low-carbohydrate cooking without meat or fish

When you are eating a low-carb vegetarian diet, your choices for high-protein foods to make main dishes are more restricted than for those who eat meat. But when you are vegetarian rather than vegan, you can still use eggs and dairy products. Explore these recipes for main dishes that don't include meat or fish.

1
Zucchini Lasagna

Photo © Laura Dolson

Have you tried to make a vegetable-based lasagna and found it to end up watery? This zucchini lasagna employs a secret to making lasagna "noodles" out of zucchini that doesn't get mushy. This recipe contains dairy products.

Alternatively, you can make a super-easy lasagna in a bowl using spaghetti squash or other low-carb pasta substitutes.

2
Frittata

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Frittatas can be your main course for any meal of the day and are easy to make to enjoy now or serve later. You can add whatever vegetables and cheeses you prefer and can be a way to use up any vegetables that have been lurking in your crisper. These recipes contain eggs and dairy is optional.

Beyond frittatas, you can use eggs to make omelets, quiches, and more low-carb egg dishes, including deviled eggs, which are a great party-pleasing appetizer.

3
Terri's Vegan Tofu Scramble

Tofu Scramble
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This vegan tofu scramble dish is proven to please almost anyone. It's meant to be a breakfast or brunch dish, but there is no reason it can't be served at any meal time. It contains soy, nutritional yeast, and tempeh bacon substitute. Once you learn the basics of how to use tofu in this way, you can experiment with different vegetables and ethnic spices.

4
Baked Tofu

Baked Tofu
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This vegan baked tofu recipe is another one from Terri, who converted from vegetarian to vegan at midlife. You can choose your favorite marinade to use with it. Think of choices including Szechuan, peanut, or lemon tahini. But don't stop with Asian influences, try it with a Southwest marinade of freshly squeezed lime juice, onion, cilantro, garlic, and a little jalapeno This recipe contains soy.

5
Low-Carb Nachos

low-carb nachos
Photo © Laura Dolson

You can use low-carb tortillas or a variety of chip substitutes and still enjoy nachos on a low-carb, vegetarian diet. Fried tofu is one option, as are baked or fried vegetables and even chips made from cheese. Choose your low-carb toppings according to your vegetarian philosophy and decide whether you will use cheese or sour cream. Note that you won't use suggestions that include pork rinds or meat toppings.

6
TVP "Oatmeal"

You can make a hot cereal with textured vegetable protein (TVP) granules that is shockingly similar to oatmeal, especially when you flavor it with cinnamon and nutmeg and add milk or soy milk. You can add eggs if they fit into your diet philosophy. TVP contains soy. You can also try flax meal peanut butter hot cereal for your morning meal. It's very high in soluble fiber.

7

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A high-protein snack sometimes comes in handy. This recipe for peanut butter protein balls uses whey protein powder, but other types would probably work. The recipe uses agave as a sweetener, but you may want to modify it and use a lower-carb artificial sweetener.

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