A keto diet is a low carbohydrate, high fat and adequate protein diet which is essentially practised to burn out fat. A vegetarian keto diet is easy to develop and can cause a massive decrease in your insulin and blood sugar levels. Even if you are a vegetarian or a vegan, there are countless vegetarian keto recipes available that can be incorporated into your diet. Meat, poultry and fish can be replaced with fats from nuts, oils, avocados and seeds. All you need to do is buckle up some sincerity and get going with the following vegetarian keto recipes! Are you on a keto diet? Then you must definitely try this vegetarian keto diet plan and see the outstanding results.
6 Vegetarian Keto Recipes For Wholesome Meals
Check out the following vegetarian keto recipes to have a scrumptious and delicious day throughout.
1. Chocolate And Peanut Butter Keto Smoothie
This super delicious keto smoothie can serve as a perfect start to your day. It can be added to your breakfast or as a midday snack.
Nutrition Facts (Per Cup): Calories: 435 | Fat: 41g | Protein: 9g | Total Carbs: 10g | Net Carbs: 6g | Fibre: 4g | Sugar: 2g
Preparation Time: You don’t need to prep anything, just gather the ingredients!
Cooking Time: Less than 5 minutes
Serving: 3 glasses
Ingredients:
- 3 tablespoons cocoa powder
- ¼ cup of peanut butter (creamy and without any crunch)
- 1 cup of cream
- 1½ cups of unsweetened almond or oat milk (you can make your own)
- 3 teaspoons of any form of sweetener
- A pinch of sea salt (optional)
- Whipped cream or chocolate shavings (for topping, optional)
Method:
- Put all the ingredients in a blender and blend it. It is that simple and easy. You can even add a scoop of your preferred protein powder!
- Whipped cream or chocolate shavings can be used as a topping but that’s optional. I like my smoothies quite thick whereas my sister likes it thin. You can adjust the thickness by adding more or less almond or oat milk to it.
- Adjust the sweetness as per your taste. This smoothie makes for a great keto vegetarian breakfast and is undoubtedly hassle-free.
2. Keto Pancakes
This low-carb, gluten-free, keto vegetarian breakfast recipe is so easy to make. The pancakes turn out to be super fluffy and delicious.
Nutrition Facts (Per Serving): Calories: 268 | Fat: 23g | Protein: 9g | Total Carbs: 6g | Net Carbs: 3g | Fibre: 3g | Sugar: 1g
Preparation Time: 5 minutes
Cooking Time: 15 minutes
Serving: 6
Ingredients:
- 1½ cups of finely ground almond flour
- 2-3 tablespoons of any sweetener
- 1 tablespoon baking powder
- 2 cups of almond milk
- ¼ cup of vegetable or coconut oil
- 1 tablespoon vanilla extract
- A pinch of sea salt (optional but recommended)
Method:
- Whisk all the above ingredients in a bowl till it resembles a typical pancake batter. Do not over-whisk.
- If the batter is too wet or too thick, adjust the amount of almond milk or almond flour in it.
- Preheat a pan on a stove over medium heat. Add some butter to it. Once the butter melts, add the pancake batter and form circles. Cover the pan with a lid and cook for about 2 minutes or until bubbles start forming on the top surface.
- Flip the pancake and cook the other side till the edges are a bit brown. This shouldn’t take more than 1.5 minutes.
- Repeat the above steps for the rest of the batter.
3. Vegan And Keto Cauliflower Soup
This super creamy roasted cauliflower soup is one of the very famous keto-vegan recipes out there.
Nutritional Facts (Per Bowl): Calories: 122 | Fat: 9.8g | Protein: 2.7g | Total Carbs: 8.3g | Net Carbs: 5.9g | Fibre: 2.4g | Sugar: 2.6g
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Serving: 8
Ingredients:
- 4 tablespoons extra virgin olive oil
- 5 large peeled garlic cloves
- 8 cups of cauliflower cut into small pieces
- ¼ tablespoon salt
- ¼ tablespoon pepper
- 1 medium onion, finely chopped
- ½ cup of diced celery
- ½ tablespoon thyme
- 4 cups of vegetable broth
- ⅔ cup of full-fat coconut cream
Method:
- Preheat the oven to 200 degrees Celsius. Use parchment paper or a baking sheet on your baking tray and place the cauliflowers making sure that they don’t overlap. Mind you, if the cauliflowers overlap, they will not get roasted properly. Add the peeled garlic cloves and toss everything with salt, pepper and extra virgin olive oil.
- Place the baking tray in the oven for about 20 minutes until it develops a slight golden colour on top.
- On the other hand, in a non-stick pot, heat two tablespoons of extra virgin olive oil over medium heat and add the onions, celery and thyme. Cook until both the onions and celery are soft and the former developed a translucent colour for about 3-4 minutes.
- Add the roasted cauliflower and the vegetable stock. Bring it to a boil and then simmer for about 20 minutes until the cauliflowers look soft.
- Stir in the full-fat coconut milk and use an immersion blender to create a smooth and creamy cauliflower soup.
- This is an additional step but you can also garnish it with toasted almonds and some more coconut cream on top. This easily makes a great keto vegetarian lunch for a perfect weekday.
4. Spinach Balls
This delicious keto vegetarian appetiser can also be paired up for lunch with the above cauliflower soup and almond crackers.
Nutritional Facts (1 Ball): Calories: 49g | Fat: 1.6g | Protein: 3.4g | Total Carbs: 1.8g | Net Carbs: 1g | Fibre: 0.8g | Sugar: 0.3g
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Serving: Around 20 balls
Ingredients:
- 6 cups of spinach leaves, washed and trimmed properly
- 1 cup of grated parmesan cheese or mozzarella
- ¼ cup of parsley or cilantro
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 cup of almond flour
- 1½ cup of milk
- 1 cup of gluten-free panko bread crumbs
Method:
- Start by preheating the oven to 200 degrees C. Wash the spinach leaves free of any dirt. Place the leaves in a large mixing bowl and pour hot water over it. Once you cover the bowl, within 3 minutes, the spinach should wilt and will be ready for the next steps.
- Rinse the spinach with cold running water to stop the cooking process. Squeeze the water out and place it on a chopping board. Finely chop the spinach and transfer to another mixing bowl.
- Add the milk, grated cheese, herbs, salt, garlic powder, panko breadcrumbs and almond flour to it. You can also add some freshly ground black pepper to the mix.
- Combine unless it forms a thick batter and you are able to make balls with it.
- Adjust with crumbs or flour if the batter is too wet to form balls.
- Place the balls on a baking tray lined with a baking sheet with a considerable space between them for them to cook properly in the oven.
- Bake at 200 degrees Celsius for about 30 minutes or until golden on the top.
- Serve it immediately with some dipping sauce or ketchup!
5. Keto Grilled Vegan Veggie Plate
Keto vegan recipes are extremely easy to make once you get hold of right and fresh ingredients. This vegan-friendly veggie plate is extremely nutritious and diabetes-friendly.
Nutritional Facts (Per Plate): Fat: 101g | Protein: 22g | Net Carbs: 10g | Fibre: 6g | Sugar: 2.5g
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Serving: 2
Ingredients:
- ⅓ cup of eggplant (baingan) sliced into half-inch thick slices
- ½ zucchini or squash sliced into half-inch thick slices
- ¼ cup of olive oil
- ½ tablespoon lemon juice
- 10 black olives
- ½ cup of almonds
- ½ cup of full-fat coconut cream
- 1 cup of leafy greens
- 1 tablespoon salt
- 1 tablespoon pepper
Method:
- Salt the sliced eggplant (baingan) and zucchini and keep aside for 10 minutes. This will drain water from these veggies.
- Preheat the oven to 225 degrees Celsius.
- Pat dry the eggplant and zucchini sticks with a clean kitchen towel.
- Place them on a baking tray lined with parchment or baking sheet. Use a silicone brush and brush them with olive oil and season with pepper.
- Bake for 15 minutes or until golden on top. Make sure you take out the baking tray and flip them halfway. Instead of using an oven, they can also be grilled directly on a grill pan over medium heat.
- When complete, place them on a plate and drizzle some olive oil and fresh lemon juice.
- Serve with coconut cream, almonds, olives and leafy greens.
- Another tip to keep in mind, dry roast the almonds for more added flavour! These serve as great weekend vegetarian keto dinner recipes unless you want to settle for a hot warm bowl of soup.
6. Low Carb Ginger Smoothie
This easy-to-make low-carb ginger smoothie can be frozen in the fridge for up to 3 days and you can even make a big batch for your whole family over the weekend.
Nutritional Facts: Fat: 8g | Protein: 1g | Net Carbs: 3g | Fibre: 1g | Sugar: 0.5g
Preparation Time: You don’t need to prep anything, just gather the ingredients!
Cooking Time: Less than 5 minutes
Serving: 2 glasses
Ingredients:
- ⅓ cup of coconut milk
- ⅔ cup water (room temperature)
- 2 tablespoon lemon juice
- 1 cup of frozen spinach
- 2½ tablespoons freshly grated ginger
- Ice (optional but recommended)
Method:
- Mix all the above ingredients in a mixer and blend it all together. That’s all you got to do!
- Adjust the lemon juice, drop in some ice cubes or add some sweetener as per your taste.
- Garnish with some fresh grated ginger or dehydrated coconut on top and your keto-friendly vegan recipe is ready!
Following both a vegetarian and a keto-friendly diet has been shown to aid weight loss and keep us away from several other chronic illnesses. A healthy vegetarian keto diet should include non-starchy, healthy fat and good protein sources. However, such a diet can also increase the risk of nutritional deficiencies and cause flu-like symptoms in many. It’s definitely easy to combine a separate vegetarian diet with a keto-friendly diet and the above recipes can be your starting point.
