img of 13 Delicious High-Protein, Low-Carb Vegetarian Recipes.

High-protein Low-carb Vegetarian Recipes – 13 Delicious Meals

One hilarious joke (followed by a few painful truths) coming up!

  • Q: What did Darth Vader say when he walked into a vegetarian restaurant?
  • A: I find your lack of steak disturbing.

Most people see going vegetarian as a huge missed steak, but the only mistake you can truly make in this diet is not incorporating enough proteins in your menu.

Unfortunately, it’s one of the most challenging things to do on a low-carb vegetarian diet because:

  • The majority of plant-based proteins are incomplete proteins.
  • The body doesn’t digest plant protein as well as it can process animal proteins.

(Here’s the worst part) Most of the best protein sources on a vegetarian diet are high in carbs. (*)

Of course, you can always go for eggs and cheese.

But eating these two things daily won’t be as fun as it may seem.

(We know, we’ve already tried.)

Luckily, this crisis made us more creative with our protein sources.

(Protein powder, tofu, pumpkin, avocadoes—you name it, we’ve tried it).

Fortunately for you, we’re feeling generous, so we’ll share some of the best high-protein, low-carb vegetarian recipes in this article.

Keep reading to find the recipes that will provide you with the fiber you need in the most delicious ways possible. (You’re welcome).

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Certainly! I’ll complete Table 1 with a full nutritional breakdown of the main dishes mentioned in your article. This will provide readers with a quick and comprehensive overview of the nutritional content of each recipe.

img of 13 vegetarian recipes with high protein and low carb content.

Explore 13 Delectable High-Protein, Low-Carb Vegetarian Delights

Finding keto vegetarian recipes that are high in protein is a challenging feat. That’s why we’ve compiled some of the best recipes that will give you an idea of what to eat, from appetizers to main dishes (and even desserts!).

Savor the Flavor: Main Dishes for High-Protein Vegetarian Feasts

We’ve got the full menu of the best high-protein, low-carb recipes right here. From breakfast to dinner options, you can find them below:

Table 1: Nutritional Breakdown of Main Dishes

Recipe NameCaloriesProtein (g)Net Carbs (g)
Pumpkin Spice Breakfast Porridge384184
Roasted Cauliflower Steak and Spanakopita Melts305179
Meatless Caesar Salad37021.116.4
Soy-lime Roasted Tofu163190
Pumpkin Pasta342.519.810.9
Tomato Basil Mozzarella Salad169112
Eggplant Parmesan Stack414218
Coconut Lime Noodles with Chili Tamari Tofu374.315.75.5

1. Morning Boost: Pumpkin Spice Porridge for a Protein-Packed Breakfast

There’s no more delicious way to start your day than having this pumpkin spice breakfast porridge. Flavored with pumpkin spice, this porridge will surely deliver the mouthwatering fall flavors that will tickle your taste buds and wake up your senses.

Why it’s worth trying:

  • Sweet, nutty, and earthy undertones from pumpkin pie spice
  • Fiber, omega-3 fatty acids, and tons of protein from flax meal (*)
  • Long-lasting energy source from heavy cream and butter
  • Only 10 minutes of prep time
  • Can be cooked in a microwave

Per serving: 384 calories, 29g fats, 18g protein, 9g fiber, and 4g net carbs

Editor’s Tip: Top it off with pumpkin seeds for a pop of color, added crunchy texture, and a nutritional boost. (*)

Learn more: https://www.lowcarbmaven.com/

Having explored the savory, it’s time to indulge in the sweet – our selection of desserts awaits.

2. Greek-Inspired Keto Feast: Roasted Cauliflower Steak with Spanakopita Melts

This is a low-carb vegetarian version of the cheesy and creamy Spanakopita, and it’s all thanks to one simple swap: a fiber-rich and low-carb cauliflower steak instead of phyllo dough.

It may not be a flaky dough, but it will allow you to enjoy authentic Greek Spinach Pie flavors the keto way.

Why we love it:

  • Smoky flavor of the roasted cauliflower
  • Low-carb cheeses deliver complex and well-balanced savory flavors and textures
  • Iron, fiber, vitamins, and minerals from spinach
  • A lot easier to make than Spanakopita

Per serving: 305 calories, 22g fats, 17g protein, 4g fiber, and 9g net carbs

Editor’s Tip: Top it off with Everything bagel seasoning for a mild, sweet, and nutty flavor. (*)

Learn more: https://www.eatingwell.com/

3. Classic Reimagined: A Hearty and Healthy Meatless Caesar Salad

Sometimes, the simpler, the better, especially when on a keto vegetarian diet. That’s why you can never go wrong with the basic yet nutritious Caesar salad.

Why this is an excellent high-protein, low-carb vegetarian recipe:

  • Highly filling and nutritious ingredients
  • Non-traditional Caesar salad vegetables (asparagus and edamame)
  • Creamy and low-carb dressing
  • No cooking needed

Per serving: 370 calories, 23.9g fats, 21.1g protein, 6.7g fiber, and 16.4g net carbs

Editor’s Tip: Skip the crouton to reduce the net carbs further.

Learn more:  https://www.easycheesyvegetarian.com/

4. Flavor Fusion: Zesty Soy-Lime Roasted Tofu for a Tangy Treat

We’re not exaggerating. This may be the most flavor-packed tofu recipe that you can ever taste.

After all, it has the salty and zesty flavors from the soy sauce-and-lime juice marinade and a smoky touch from the roasting process.

Why it’s worth trying:

  • A versatile dish you can eat on its own or use as a topping
  • Only 15 minutes of prep time
  • Done in just two steps: marinade and roast
  • Needs only 4 basic ingredients
  • Contains 0g net carbs

Per serving: 163 calories, 11g fats, 19g protein, 2g fiber, and 0g net carbs

Editor’s Tip: Use a tofu press to eliminate the excess moisture and avoid mushy tofu cubes. (*)

Learn more:  https://www.eatingwell.com/

5. Autumn in a Bowl: Nutritious Pumpkin Pasta with Warm Spices

Pumpkin may not be the first thing that would come to mind when discussing pastas, but this recipe will change all that.

For one, it ticks off many boxes in the health benefit area. It’s rich in plant-based proteins, vegan-friendly, low-carb, and nut-free.

And above all, it’s packed with delicious and comforting autumn flavors that will leave you asking for more.

Why we love it:

  • Pumpkin for those crave-worthy fall flavors and high fiber content
  • Protein Pasta for more protein and lower carbs (*)
  • Full-fat coconut milk for a dose of healthy fats
  • Turmeric and nutritional yeast for a boost of nutrition
  • Miso paste for a burst of umami flavor
  • Beautiful and appetizing yellow-orange color

Per serving: 342.5 calories, 23.2g fats, 19.8g protein, 15.8g fiber, and 10.9g net carbs

Editor’s Tip: Use a flexible silicone spatula to break down the clumps of miso paste in the sauce. (*)

Learn more:  https://modernyum.com/

6. Refreshing Simplicity: Tomato Basil Mozzarella Salad – A Low-Carb Caprese Twist

The recipe’s name is a mouthful, but it’s basically a low-carb version of Caprese Salad.

It’s an Italian salad known for being a light and fresh appetizer and adding a pop of color to your dinner spread.

Why this is an excellent high-protein, low-carb vegetarian recipe:

  • Refreshing and nutritious ingredients
  • Cheesy and tangy combination balanced with a hint of sweetness and a touch of earthiness
  • Only 5 ingredients needed
  • No cooking required

Per serving: 169 calories, 12g fats, 11g protein, 1g fiber, and 2g net carbs

Editor’s Tip: A well-sharpened knife is the only thing you need to make the prep a breeze. That’s why we use a 4-in-1 kitchen knife sharpener to keep our knives in tip-top shape. (*)

Learn more:  https://wholelottayum.com/

7. Cheesy Delight: Eggplant Parmesan Stack, The Perfect Low-Carb Comfort Food

Say hello to the eggplant parmesan stack, the easier-to-make miniature version of the low-carb eggplant parmesan.

Let’s face it. Not everyone has the time and the patience to make an entire tray of eggplant parmesan.

However, all of us (even those who don’t know how to cook) can easily stack the delicious layers of eggplant slices, marinara sauce, and mozzarella cheese on top of each other and bake them.

Hence, we have this quick and easy recipe. You’re welcome!

Why it’s worth trying:

  • Mozzarella and parmesan combination for an ultra-cheesy touch and high protein content
  • Eggplant as a low-car, high-fiber lasagna sheet alternative
  • Marinara for a tangy twist

Per serving: 414 calories, 32g fats, 21g protein, 5g fiber, and 8g net carbs

Editor’s Tip: We use Yo Mama’s Spicy Marinara sauce for this recipe because it contains only 4g net carbs per serving. (*) Plus, it adds a nice heat to the dish.

Learn more:  https://www.bowlofdelicious.com/

8. Tropical Escape: Coconut Lime Noodles Paired with Chili Tamari Tofu

We always have tofu in our refrigerator because it’s the most versatile vegetarian protein source, and this recipe is one of the best ways to prepare it.

What we liked the most about this dish was the different play in textures and flavors (i.e., the crispy-and-tender spicy and savory tofu pieces, the al dente noodle bite, and the sauce’s fruity, zesty, and milky taste. ).

Why we love it:

  • Shirataki noodles as a low-carb noodle alternative (*)
  • Cayenne pepper for a boost of metabolism and a spicy kick
  • Lime juice for a burst of refreshing flavor

Per serving: 374.3 calories, 31.1g fats, 15.7g protein, 3.6g fiber, and 5.5g net carbs

Editor’s Tip: Use a tofu press to squeeze out all the excess moisture from the tofu to give it that nice crispy crust. We use the TofuBud tofu press because it’s dishwasher-safe perfect for easy cleanup. (*)

Learn more:  https://meatfreeketo.com/

After savoring these main dishes, let’s turn our attention to some delightful appetizers and snacks perfect for any time of the day.

Light Bites: High-Protein, Low-Carb Snacks and Appetizers

Did you know that snacking can help with weight loss? (*) That’s why we made it a point to include a few snack options. Here they are:

9. Spicy Delight: Buffalo Deviled Eggs for a Protein-Packed Snack

Whether looking for a healthy appetizer or a quick snack, these buffalo deviled eggs are the way to go.

These protein-rich bite-sized delights are easy to prepare and packed with delicious Buffalo flavor that will leave you full and satisfied.

Why this is a great high-protein, low-carb vegetarian recipe:

  • Surprising perfectly-spiced buffalo flavor
  • Different topping ideas (we love serving it with blue cheese crumbles)
  • Compliant with most popular diets (Keto, Paleo, Whole30, Vegetarian, and many more)
  • Only 10 minutes of hands-on prep time
  • Less than 1g of carbs per serving

Per serving: 135 calories, 11.9g fats, 6.5g protein, 0.2g fiber, and 0.9g net carbs

Editor’s Tip: We found the easiest way to make deviled eggs—bake them! (*) Just separate the egg whites and yolks in a different bowl, then pour them into muffin pans. (*)

Learn more:  https://realbalanced.com/

10.  Crustless Spinach Cheese Pie- Tasty and Cheesy

If you’re looking for a recipe as easy as a pie, this is for you. This recipe delivers all the cheesy goodness of a pie without the crust, so it will fit your low-carb diet perfectly.

It also features two excellent protein sources, eggs and cheese, so you’re sure this simple pie can deliver the amount of proteins you need in a single snack.

Why it’s worth trying:

  • Spinach for good amounts of iron and dietary fiber
  • Quick and easy dump-and-bake-style recipe
  • Prep time is just 2 minutes!

Per serving: 194 calories, 15g fats, 14g protein, 1g fiber, and 2g net carbs

 

Learn more:  https://lowcarbyum.com/

11.  Cauliflower Crusted Grilled Cheese Sandwiches– Low-carb Sandwich

Hi, we’re Team Ketoaholics, and we’re addicted to grilled cheese sandwiches.

If you’re like us, we’re happy to share our latest discovery: cauliflower-crusted grilled cheese sandwiches!

Making the “sandwiches” is tedious, but the cauliflower’s high-fiber content and filling power make it worth it.

Why we love it:

  • A creative way to enjoy grilled cheese sandwiches on keto
  • Ridiculous amounts of cheese and protein
  • A guilt-free way to satisfy your cravings

Per serving: 326 calories, 19g fats, 24g protein, 6g fiber, and 10g net carbs

Learn more:  https://kirbiecravings.com/

Having explored the savory, it’s time to indulge in the sweet – our selection of desserts awaits.

Sweet Endings: Irresistible Low-Carb, High-Protein Vegetarian Desserts

Just because you’re on keto doesn’t mean you can no longer enjoy desserts, and here are some recipes to prove that:

12.  Homemade Vegan Protein Bars: The Ultimate No-Bake Treat

Many vegan protein bars exist, but nothing can beat this homemade treat. We know ‘cause we’ve already tried!

This vegan protein bar is a cut above the rest because of one surprising ingredient: popped Amaranth. It’s a highly nutritious grain loaded with proteins, Magnesium, phosphorus, and Iron. (*)

Why this is a great high-protein, low-carb vegetarian recipe:

  • Amaranth delivers added crunch and a slightly nutty taste (*)
  • Peanut butter for a salty touch and stable energy levels
  • Dark vegan chocolate to satisfy your sweet tooth cravings

Per serving: 215 calories, 15g fats, 10.7g protein, 2.4g fiber, and 9.9g net carbs

Editor’s Tip: We use vanilla protein powder to give the bars more depth of flavor. (*)

Learn more:  https://minimalistbaker.com/

13.  Innovative Breakfast: Tofu-Based Vegan French Toast – A Sweet Twist

We already told you that tofu is versatile, right?

Well, it’s so versatile that you can also make a sweet treat out of it. A case in point is this Vegan French Toast recipe.

To keep it low-carb, the recipe replaced the bread with tofu slices. It’s the perfect switch because the tofu soaks up all the maple syrup goodness, so it’s oozing with sweetness without the carbs. 

Why it’s worth trying:

  • Almond flour gives tofu that crunchy “bread”-like texture
  • Same French Toast taste without the sugar
  • Lots of toppings to choose from
  • Loved by both kids and adults (our kids will agree!)

Per serving: 428 calories, 31g fats, 25g protein, 7g fiber, and 13g net carbs

Editor’s Tip: We serve this with Birch Benders Maple syrup because it contains only 1g net carb per serving. (*)

Learn more:  https://www.abbeyskitchen.com/

As we near the end of our delicious journey, let’s recap the highlights and consider how these recipes can transform your vegetarian diet

Conclusion: Embrace the Power of High-Protein, Low-Carb Vegetarian Delights

Remember our little joke about Darth Vader and the lack of steak at the start? Well, as we’ve discovered through our culinary journey, embarking on a vegetarian diet doesn’t mean missing out on protein-rich, low-carb options.

Far from it! The recipes we’ve shared are a testament to the creativity and delicious possibilities within the vegetarian realm, especially for those following a keto lifestyle.

From the comforting warmth of Pumpkin Spice Breakfast Porridge to the indulgent yet guilt-free Vegan French Toast with Tofu, we’ve covered a spectrum of flavors that promise to keep your taste buds tantalized and your nutritional needs met.

These 13 recipes are more than just dishes; they’re a gateway to exploring a world where vegetarian eating is anything but boring.

As we part ways, we encourage you to try these recipes, experiment with your own variations, and discover the joy of high-protein, low-carb vegetarian cooking.

Whether you’re a seasoned vegetarian or just dipping your toes into this lifestyle, remember: your diet doesn’t have to be a “missed steak” but can be a journey of delicious discovery.

Bon appétit!

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