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17 Mouthwatering Vegetarian Keto Recipes You Need in Your Life

January 22, 2019
17 Mouthwatering Vegetarian Keto Recipes You Need in Your Life

Being vegetarian and starting the ketogenic diet can be, at the very least, challenging.

Everywhere you look, the majority of keto meals call for some sort of meat as the main ingredient.

After you’ve weeded through them all, you’re pretty much left with just a few vegetarian keto recipes to keep cycling through every week.

Unfortunately, it’s extremely difficult to stick to a diet long-term and make it a lasting lifestyle change if you only eat the same few meals every day.

That just gets boring and leaves you longing for something ~ anything ~ else.

So what do you do?

You need to learn the basics of eating a vegetarian keto diet and how to craft your own recipes for more variety in your meals.

 

Vegetarian Keto Diet Basics

The good news is, you can be a vegetarian and follow the ketogenic diet.

You just need to know how to tailor the high-fat, low-carb diet to your lifestyle while still eating enough protein.

Believe it or not, there are several vegetarian and plant-based protein sources out there that are low in carbs.

Many recipes can even be altered to exclude meat, making keto a viable option for vegetarians.

Below are some low carb fruit, vegetable, and vegetarian protein sources to show you keto can be tailored to a meatless lifestyle!

 

Low Carb Vegetarian Protein Sources

  • Cheese
    • Cheddar (100g): 33g fat, 25g protein, 1.3g net carbs
    • Mozzarella (100g): 17g fat, 28g protein, 3.1g net carbs
    • Cream cheese (100g): 34g fat, 6g protein, 4.1g net carbs
    • Cottage cheese (100g): 4.3g fat, 11g protein, 3.4g net carbs
  • Eggs
    • 1 large egg (50g): 5g fat, 6g protein, 0.6g net carbs
  • Greek yogurt
    • 1 container (170g): 0.7g fat, 17g protein, 6g net carbs
  • Legumes
    • Chickpeas (1 cup cooked): 4g fat, 15g protein, 32g net carbs
    • Lentils (1 cup cooked): 1g fat, 18g protein, 24g net carbs
    • Peas (1 cup cooked): 0.4g fat, 8.6g protein, 16.2g net carbs
  • Nuts & nut butters
    • Almonds (100g): 49g fat, 21g protein, 10g net carbs
    • Pecans (100g): 72g fat, 9.2g protein, 4.4g net carbs
    • Walnuts (100g): 65g fat, 15g protein, 7g net carbs
    • Almond butter (1 tbsp): 9g fat, 3.4g protein, 1.4g net carbs
  • Seeds
    • Chia seeds (100g): 30.7g fat, 16.5g protein, 7.7g net carbs
    • Sunflower seeds (100g): 51g fat, 21g protein, 11g net carbs
    • Pumpkin seeds (100g): 49g fat, 30g protein, 5g net carbs
  • Tempeh
    • 1 oz: 3.1g fat, 5.3g protein, 2.7g net carbs
  • Tofu
    • 100g: 4.8g fat, 8g protein, 1.6g net carbs

When choosing nuts, nut butters, and legumes, it’s important to watch your serving sizes and watch your carbs.

Legumes are great vegetarian protein sources, but the carb content is considerably high. If you’re eating these, make sure to limit other carb sources.

And if you’re pescatarian, fish is also a great protein source with little to no carbs!

 

Low Carb Vegetables

  • Asparagus
    • 100g: 0.1g fat, 2.2g protein, 1.8g net carbs
  • Avocado
    • 100g: 15g fat, 2g protein, 2g net carbs
  • Broccoli
    • 100g: 0.4g fat, 2.8g protein, 4.4g net carbs
  • Brussels sprouts
    • 100g: 0.3g fat, 3.4g protein, 5.2g net carbs
  • Cabbage
    • 100g: 0.1g fat, 1.3g protein, 3.5g net carbs
  • Cauliflower
    • 100g: 0.3g fat, 1.9g protein, 3g net carbs
  • Green beans
    • 100g: 0.1g fat, 1.8g protein, 3.6g net carbs
  • Kale
    • 100g: 0.9g fat, 4.3g protein, 5.15g net carbs
  • Mushrooms
    • 100g: 0.3g fat, 3.1g protein, 2.3g net carbs
  • Spinach
    • 100g: 0.4g fat, 2.9g protein, 1.4g net carbs
  • Zucchini
    • 100g: 0.3g fat, 1.2g protein, 2.1g net carbs

Kale, spinach, brussels sprouts, and mushrooms are also great plant-based protein sources!

 

Low Carb Fruits

  • Blackberries
    • 100g: 0.5g fat, 1.4g protein, 5g net carbs
  • Raspberries
    • 100g: 0.7g fat, 1.2g protein, 5g net carbs
  • Strawberries
    • 100g: 0.3g fat, 0.7g protein, 6g net carbs
  • Cantaloupe
    • 100g: 0.2g fat, 0.8g protein, 7.1g net carbs
  • Cranberries
    • 100g: 0.1g fat, 0.4g protein, 7.4g net carbs
  • Peach
    • 100g: 0.3g fat, 0.9g protein, 8.5g net carbs
  • Plums
    • 100g: 0.3g fat, 0.7g protein, 9.6g net carbs
  • Clementines
    • 100g: 0.2g fat, 0.9g protein, 10.3g net carbs
  • Cherries
    • 100g: 0.3g fat, 1g protein, 10.4g net carbs
  • Apples
    • 100g: 0.2g fat, 0.3g protein, 11.6g net carbs
  • Blueberries:
    • 100g: 0.3g fat, 0.7g protein, 11.6g net carbs
  • Kiwi
    • 100g: 0.5g fat, 1.1g protein, 12g net carbs

Even though fruits and vegetables are carbohydrates, there are still plenty that are low carb or relatively low in carbs that you can enjoy.

Since fruits and veggies contain micronutrients that your body needs, the majority of your carbs should come from them.

 

Get Creative

Many of these low carb foods are great sources of both carbohydrates and protein.

If you struggle to hit your protein goals, incorporate high protein vegetables such as kale and mushrooms in your meals instead of just the usual cauliflower and zucchini.

When following the ketogenic diet, it’s important to have several meal options, and the best way to do this is learn how to cook and alter recipes to fit your goals.

To get your creative juices flowing, these 17 vegetarian keto recipes will add plenty of variety to your meals and give you an idea of how to alter your favorite recipes to fit your vegetarian keto lifestyle.

 

Breakfast Vegetarian Keto Recipes

Most breakfasts consist of sugar, grains, and meat, meaning they’re usually not suited for a keto diet.

And when you’re looking for a vegetarian option, it gets even more difficult to find something that fits within your macronutrient goals.

Luckily, there are some tasty keto breakfast ideas out there that fit your needs.

Here are 5 awesome breakfast vegetarian keto recipes to start your day off right.

 

1. Low Carb Cranberry Walnut Coffee Cake

Vegetarian Keto Recipes for Cranberry Walnut Coffee Cake

Image courtesy of I Breathe I’m Hungry.

Almond and coconut flours are the base of this low carb coffee cake, making it perfect for a keto breakfast.

And the best part? Everything is done in the blender, so if you’re really determined, you can have this in the oven in under 10 minutes.

Nutritional Information:

  • Calories: 375
  • Fat: 31g
  • Protein: 12g
  • Net Carbs: 6g

Get the recipe: Low Carb Cranberry Walnut Coffee Cake

 

2. Keto Buttermilk Pancakes

Vegetarian Keto Recipes for Buttermilk Pancakes

Image courtesy of The Castaway Kitchen.

You can never go wrong with pancakes. These keto buttermilk pancakes are dairy, nut, and gluten free, making these super allergy-friendly.

Make sure you watch the toppings you add to the pancakes, as syrups and fruit are full of carbs.

Nutritional Information:

  • Calories: 164
  • Fat: 11g
  • Protein: 11g
  • Net Carbs: 2g

Get the recipe: Keto Buttermilk Pancakes

 

3. Pan Roasted Portobello Egg Toast

Vegetarian Keto Recipes for Pan Roasted Portobella Egg Toast

Image courtesy of Paleo Gluten Free Eats.

In this vegetarian keto recipe, the usual breakfast toast is replaced with pan seared portobello mushrooms, then topped with tomatoes and an egg.

The great thing about this recipe is that you can cook the egg and tomatoes the way you want, and it’ll still taste delicious either way!

Nutritional Information:

  • Calories: 162
  • Fat: 12g
  • Protein: 8g
  • Net Carbs: 7g

Get the recipe: Pan Roasted Portobello Egg Toast

 

4. Keto Green Smoothie

Vegetarian Keto Recipes for Green Smoothie

Image courtesy of Real Balanced.

Usually when you think of a smoothie, it’s packed with all sorts of fruits.

However, this recipe uses spinach and avocado, making it fairly low carb yet high in fat. This makes it the perfect keto breakfast recipe for on-the-go mornings.

Related: 30+ Healthy Keto Smoothies and Shakes with <13g Net Carbs

Nutritional Information:

  • Calories: 332
  • Fat: 30.6g
  • Protein: 4.5g
  • Net Carbs: 3.6g

Get the recipe: Keto Green Smoothie

 

5. Mexican Breakfast Hash

Vegetarian Keto Recipes for Mexican Breakfast Hash

Image courtesy of KetoDiet App.

Looking for a savory, vegetarian keto breakfast? This Mexican breakfast hash will leave you satisfied and feeling full, all while being super macro-friendly.

It also only takes 20 minutes to make and can be prepared ahead of time if you’re rushed for time in the mornings. Or, you can prep it ahead of time to eat throughout the week!

Related: 35 Best Keto Meal Prep Recipes for the Week Ahead

Nutritional Information:

  • Calories: 452
  • Fat: 34.9g
  • Protein: 22.8g
  • Net Carbs: 7.5g

Get the recipe: Mexican Breakfast Hash

 

6. Keto Cinnamon Rolls with Cream Cheese Frosting

Keto Vegetarian Recipes Cinnamon Rolls

Image courtesy of Kaboom Health.

These keto cinnamon rolls are full of buttery, flakey goodness you can’t resist.

They taste as close to the real deal, so you can finally get your Cinnabon fix while still sticking to your keto macros.

Nutritional Information:

  • Calories: 119
  • Fat: 11.1g
  • Protein: 3.2g
  • Net Carbs: 2.4g

Get the recipe: Keto Cinnamon Rolls with Cream Cheese Frosting

 

7. 5-Ingredient Keto Spanakopita

Vegetarian Keto Recipes Breakfast Spanakopita

Image courtesy of KetoDiet App.

Spanakopita’s are a savory Greek pie filled with feta cheese and spinach.

This low carb version is made with flax meal instead of almond flour for a gluten-free, nut-free crust that anyone can enjoy.

Nutritional Information:

  • Calories: 366
  • Fat: 28g
  • Protein: 22.4g
  • Net Carbs: 4.5g

Get the recipe: 5-Ingredient Keto Spanakopita

 

Vegetarian Keto Recipes for Lunch & Dinner

Often times when on a diet, it can be hard to ignore those cravings for pasta or pizza.

Thanks to a little creativity, these cravings can be converted into low carb vegetarian keto recipes that you won’t feel guilty eating.

Quick tip: if a recipe you love contains rice, swap it for cauliflower rice and you’ll have a keto-friendly carb.

 

8. Vegetarian Three Cheese Quiche Stuffed Peppers

Vegetarian Keto Recipes for Three Cheese Quiche

Image courtesy of Ruled.Me.

Mozzarella, full fat ricotta, and shredded parmesan paired with egg and peppers never tasted so good!

These low carb vegetarian quiche stuffed peppers are far from difficult to make.

It’s as simple as preparing the peppers, mixing the eggs and three cheese blend, pouring, and baking. Give these a try for an easy, keto-friendly brunch or dinner.

Nutritional Information:

  • Calories: 245.5
  • Fat: 16.28g
  • Protein: 17.84g
  • Net Carbs: 5.97g

Get the recipe: Vegetarian Three Cheese Quiche Stuffed Peppers

 

9. Mediterranean Roasted Cabbage Steaks with Basil Pesto & Feta

Vegetarian Keto Recipes for Roasted Cabbage Steaks

Image courtesy of Inspector Gorgeous.

Who says you can’t have steak on a vegetarian diet? Believe it or not, these roasted cabbage steaks taste like heaven.

And the best part? No animals were harmed in the making of these cabbage steaks.

Top these with some basil pesto, feta, and tomatoes and you’ve got yourself a delicious vegetarian keto steak. Yum.

Nutritional Information:

  • Calories: 233
  • Fat: 11.6g
  • Protein: 13.2g
  • Net Carbs: 15.9g

Get the recipe: Mediterranean Roasted Cabbage Steaks with Basil Pesto & Feta

 

10. Curried Cauliflower Rice Kale Soup

Vegetarian Keto Recipes for Curried Cauliflower Rice Kale Soup

Image courtesy of Cotter Crunch.

To make this into a vegetarian keto recipe, the traditional rice in this curried soup is replaced with chopped cauliflower.

And it actually tastes better than the real thing.

To speed up the cooking process, you can purchase frozen cauliflower rice instead of making it yourself, making this the perfect weeknight dinner.

Related: 15 Delicious Keto Crockpot Recipes for Busy Weeknights

Nutritional Information:

  • Calories: 162
  • Fat: 8.6g
  • Protein: 6.2g
  • Net Carbs:11.8g

Get the recipe: Curried Cauliflower Rice Kale Soup

 

11. Low-carb Eggplant Lasagna

Low Carb Eggplant Lasagna Vegetarian Keto Recipes

Image courtesy of Primavera Kitchen.

Grainy pasta of any type is something everyone on a keto diet misses dearly.

But thanks to this low-carb eggplant lasagna, you no longer have to contemplate ditching your diet for pasta.

Just make sure you follow all of the directions so your eggplant doesn’t turn out watery or soggy.

Nutritional Information:

  • Calories: 223
  • Fat: 12.4g
  • Protein: 18.5g
  • Net Carbs: 10.6g

Get the recipe: Low-carb Eggplant Lasagna

 

12. Rainbow Cauliflower Crust Pizza 

Vegetarian Keto Recipes for Rainbow Cauliflower Pizza

Image courtesy of Gimme Delicious.

This cauliflower pizza crust allows you to eat pizza on the keto diet, and if that isn’t reason to celebrate, I don’t know what is.

The crust is infused with a mixture of parmesan and mozzarella cheeses, giving it a delicious burst of flavor with each bite.

And the vibrant rainbow of vegetables is both pretty and good for you. What’s more to love?

Nutritional Information:

  • Calories: 197
  • Fat: 11.1g
  • Protein: 12g
  • Net Carbs: 9.5g

Get the recipe: Rainbow Cauliflower Crust Pizza

 

13. Zucchini Pasta with Creamy Avocado Pesto

Vegetarian Keto Recipes for Zucchini Pasta with Avocado Pesto

Image courtesy of Live Eat Learn.

Zucchini noodles are THE way to go if you want pasta. They are super low-carb and a great healthy alternative to whole grain pasta.

Mix them with this creamy avocado pesto and you have the perfect easy dinner.

Nutritional Information:

  • Calories: 161
  • Fat: 17g
  • Protein: 2g
  • Net Carbs: 6g

Get the recipe: Zucchini Pasta with Creamy Avocado Pesto

 

14. Vegetarian Lettuce Wraps

Vegetarian Keto Recipes for Lettuce Wraps

Image courtesy of Well Plated.

These vegetarian lettuce wraps are a homemade take on the famous P.F. Chang’s lettuce wraps. They taste like the real deal but for a fraction of the calories!

You can have this mouth-watering meal ready in 25 minutes, making them perfect for busy nights.

Nutritional Information:

  • Calories: 194
  • Fat: 9g
  • Protein: 14g
  • Net Carbs: 13g

Get the recipe: Vegetarian Lettuce Wraps

 

15. Zucchini Crusted Grilled Cheese Sandwiches 

Vegetarian Keto Recipes for Zucchini Crusted Grilled Cheese

Image courtesy of Kirbie’s Cravings.

These zucchini crusted grilled cheese sandwiches use a zucchini “bread,” quite similar to zucchini crusted pizzas.

Because of that, these grilled cheese sandwiches are healthier and have significantly less carbs than traditional grilled cheese sandwiches.

But that doesn’t mean they aren’t just as tasty!

Just make sure to sub the flour for a gluten-free alternative like almond so they’re low carb.

Nutritional Information:

  • Calories: 190
  • Fat: 14.1g
  • Protein: 10.9g
  • Net Carbs: 4.6g

Get the recipe: Zucchini Crusted Grilled Cheese Sandwiches

 

16. Cauliflower Mac & Cheese

Vegetarian Keto Recipes for Mac & Cheese

Image courtesy of Ruled.Me.

Cheese has to be the BEST part of the keto diet. So naturally, this cauliflower mac & cheese does not disappoint.

This works great for lunch, a side with dinner, or your whole dinner.

Nutritional Information:

  • Calories: 295.5
  • Fat: 25.38g
  • Protein: 10.63g
  • Net Carbs: 5.47g

Get the recipe: Cauliflower Mac & Cheese

 

17. Vegetarian Keto Club Salad

Vegetarian Keto Recipes for Club Salad

Image courtesy of Ruled.Me.

This vegetarian club salad is packed with tons of flavor that’ll make you actually like eating salads.

The combination of low carb veggies, hard boiled eggs, and a creamy dressing all topped with a dollop of dijon mustard makes this a heavenly salad to enjoy on the keto diet.

Nutritional Information:

  • Calories: 329.67
  • Fat: 26.32g
  • Protein: 16.82g
  • Net Carbs: 4.83g

Get the recipe: Vegetarian Keto Club Salad

 

Rock Your Vegetarian Keto Lifestyle

Going vegetarian can be challenging, no doubt. And when your carbohydrate intake is restricted to 20g-30g net carbs a day, it can seem almost impossible.

But it’s not.

These delicious vegetarian keto recipes are full of variety so you never get bored of eating the same thing anymore.

And with the list of low carb fruits, vegetables, and vegetarian protein sources, you can now create your own low carb vegetarian meals to suit your noble lifestyle!

 

Did you like this post? Don’t forget to share it! 🙂

When following the ketogenic diet, it's important to have several meal options, and the best way to do this is learn how to cook and alter recipes to fit your goals. To get your creative juices flowing, these 17 vegetarian keto recipes will add plenty of variety to your meals and give you an idea of how to alter your favorite recipes to fit your vegetarian keto lifestyle.

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