As we continue to prioritize our health and wellbeing, many of us are turning to plant-based diets as a way to make positive changes. And for good reason – with all the benefits that come with reducing our intake of animal products, from improved heart health to increased energy levels, it’s no wonder that more and more people are embracing the power of plants.
But what about those who follow a low-carb diet? It can be tricky to find recipes that fit the bill while still being plant-based. That’s why we’ve put together this collection of 18 delicious low-carb plant-based recipes, each one carefully crafted to satisfy your cravings and support your healthy lifestyle goals. From savory stir-fries to decadent desserts, there’s something for everyone in this roundup. In the following pages, we’ll dive into each recipe, exploring the ingredients, cooking methods, and nutritional benefits that make them stand out.
Cauliflower Rice Stir Fry with Tofu
This recipe is a delicious and healthy twist on traditional stir-fries, using cauliflower “rice” instead of grains. The addition of crispy tofu adds protein and texture to this flavorful dish.
Ingredients:
– 1 head of cauliflower
– 1 block of firm tofu, drained and cut into small cubes
– 2 tablespoons of vegetable oil
– 1 onion, thinly sliced
– 2 cloves of garlic, minced
– 1 teaspoon of soy sauce
– Salt and pepper to taste
– Optional: chopped scallions or sesame seeds for garnish
Instructions:
1. Pulse the cauliflower in a food processor until it resembles rice.
2. Heat one tablespoon of oil in a large skillet or wok over medium-high heat.
3. Add the tofu and cook until golden brown, about 3-4 minutes per side. Remove from pan and set aside.
4. In the same pan, add the remaining tablespoon of oil. Cook the onion and garlic for 2-3 minutes, until softened.
5. Add the cauliflower “rice” to the pan and stir-fry for 4-5 minutes, until tender.
6. Return the tofu to the pan and stir in soy sauce. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped scallions or sesame seeds if desired.
Cooking Time: 15-20 minutes
Zucchini Noodles with Avocado Pesto
Transform zucchinis into noodles and top them off with a creamy avocado pesto for a healthy, flavorful twist on traditional pasta.
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: lemon wedges and grated Parmesan cheese for serving
Instructions:
1. Spiralize the zucchinis into noodles.
2. In a blender or food processor, combine avocado, olive oil, garlic, salt, and pepper. Blend until smooth.
3. Toss the zucchini noodles with the avocado pesto until well coated.
4. Serve immediately, garnished with lemon wedges and grated Parmesan cheese if desired.
Cooking Time: 10-15 minutes
Spaghetti Squash with Mushroom Marinara
This recipe transforms spaghetti squash into a delicious, healthy alternative to traditional pasta dishes. The addition of rich and savory mushroom marinara takes it to the next level!
Ingredients:
– 2 medium spaghetti squashes (about 1 1/2 lbs)
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 8 oz mushrooms (button or cremini), sliced
– 2 cloves garlic, minced
– 1 can (28 oz) crushed tomatoes
– 1 teaspoon dried oregano
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squashes in half lengthwise and scoop out seeds.
3. Place the squashes on a baking sheet lined with parchment paper, cut side up.
4. Drizzle with olive oil and season with salt and pepper.
5. Roast the squashes for 45-50 minutes or until tender.
6. While the squashes are cooking, heat the olive oil in a large skillet over medium-high heat. Add the onion and cook until translucent, about 3-4 minutes.
7. Add the mushrooms and garlic; cook until the mushrooms release their liquid and start to brown, about 5-6 minutes.
8. Add the crushed tomatoes, oregano, salt, and pepper. Simmer for 10-15 minutes or until the sauce has thickened slightly.
9. Serve the roasted squashes with the mushroom marinara sauce spooned over the top. Garnish with chopped parsley if desired.
Cooking Time: 1 hour 15 minutes
Kale and Walnut Stuffed Portobello Mushrooms
Elevate your dinner game with this earthy and flavorful recipe that combines the richness of portobello mushrooms, the crunch of walnuts, and the nutrients of kale. This dish is perfect for a cozy evening in or as a impressive main course for a dinner party.
Ingredients:
– 4 large Portobello mushrooms
– 2 cups curly kale, stems removed and chopped
– 1/2 cup chopped walnuts
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 tablespoon grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the chopped kale and cook until wilted, about 3-4 minutes.
3. Stuff each mushroom cap with the cooked kale mixture, followed by a sprinkle of walnuts and garlic.
4. Season with salt and pepper to taste. If using Parmesan cheese, sprinkle on top.
5. Place the stuffed mushrooms on a baking sheet lined with parchment paper and bake for 20-25 minutes or until tender.
Cooking Time: 20-25 minutes
Eggplant Lasagna with Cashew Cheese
Transform your lasagna game with this creamy, cheesy, and plant-based delight! This recipe combines the richness of eggplant with the velvety texture of cashew cheese.
Ingredients:
– 2 large eggplants
– 1 cup cooked cashews
– 1/2 cup nutritional yeast
– 1 tablespoon lemon juice
– 1/4 teaspoon garlic powder
– Salt and pepper, to taste
– 12 lasagna noodles
– Marinara sauce (homemade or store-bought)
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice the eggplants into 1/4-inch thick rounds.
3. In a blender, combine cashews, nutritional yeast, lemon juice, garlic powder, salt, and pepper. Blend until smooth and creamy.
4. Cook lasagna noodles according to package instructions. Drain and set aside.
5. Assemble the lasagna by spreading marinara sauce on the bottom of a 9×13-inch baking dish. Arrange eggplant slices, followed by cashew cheese, and repeat this process three times.
6. Top with remaining eggplant slices and cover with foil.
7. Bake for 45 minutes, then remove foil and continue baking for an additional 10-15 minutes, or until the top is lightly browned.
8. Let it rest for 10-15 minutes before slicing and serving. Garnish with chopped basil leaves, if desired.
Cooking Time: 55-60 minutes
Chickpea Flour Pancakes with Spinach
Start your day with a delicious and healthy breakfast by whipping up these spinach-infused chickpea flour pancakes. Made with wholesome ingredients, they’re perfect for those looking to reduce their gluten intake or follow a plant-based diet.
Ingredients:
– 1 cup chickpea flour
– 2 tablespoons olive oil
– 1/4 cup water
– 1/4 cup fresh spinach leaves, chopped
– 1/2 teaspoon salt
– 1/4 teaspoon baking powder
Instructions:
1. In a large bowl, whisk together the chickpea flour and baking powder.
2. Add the olive oil, water, and chopped spinach to the bowl. Mix until smooth batter forms.
3. Season with salt to taste.
4. Heat a non-stick skillet or griddle over medium heat. Drop the batter by 1/4 cupfuls onto the skillet.
5. Cook for 2-3 minutes on each side, until bubbles appear and edges are dry.
6. Serve warm with your favorite toppings, such as maple syrup, honey, or fresh fruit.
Cooking Time: 8-10 minutes per batch (depending on the number of pancakes)
Roasted Brussels Sprouts with Tahini Dressing
Transform humble Brussels sprouts into a flavorful and nutritious side dish by roasting them to perfection and serving with a creamy tahini dressing. This recipe is perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup tahini
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon water
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and black pepper on a baking sheet. Roast for 20-25 minutes or until caramelized.
3. In a blender, combine tahini, garlic, lemon juice, and water. Blend until smooth.
4. Serve roasted Brussels sprouts with tahini dressing spooned over the top.
Cooking Time: 25 minutes
Avocado and Cucumber Sushi Rolls
This refreshing recipe combines the creamy richness of avocado with the cool crunch of cucumber, all wrapped up in a delicate sushi roll.
Ingredients:
– 1 ripe avocado, mashed
– 2 cucumbers, peeled and thinly sliced
– 1/4 cup cooked Japanese short-grain rice (preferably Calrose)
– 1 sheet nori seaweed
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt to taste
Instructions:
1. Prepare the sushi rice according to package instructions.
2. Cut the cucumber slices into smaller pieces.
3. Lay a sheet of nori seaweed flat on a surface. Spread a thin layer of sushi rice onto the seaweed, leaving a 1-inch border at the top.
4. Place 1/4 cup of mashed avocado along the middle of the rice.
5. Arrange the cucumber pieces horizontally across the avocado.
6. Roll the sushi using a bamboo mat or a clean tea towel, applying gentle pressure to form a compact roll.
7. Slice into individual pieces and serve with soy sauce and sesame oil for dipping.
Cooking Time: 15 minutes (plus cooking time for sushi rice)
Stuffed Bell Peppers with Quinoa and Lentils
A flavorful and nutritious vegetarian recipe that combines the nutty taste of quinoa, the earthy flavor of lentils, and the sweetness of bell peppers. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 bell peppers (any color)
– 1 cup cooked quinoa
– 1 cup cooked lentils
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together quinoa, lentils, onion, garlic, cumin, paprika, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Drizzle olive oil over the peppers and cover with foil.
6. Bake for 30 minutes, then remove foil and bake for an additional 15-20 minutes or until peppers are tender.
Cooking Time: 45-50 minutes
Coconut Flour Waffles with Berries
Start your day off right with these crispy and delicious coconut flour waffles, topped with a sweet and tangy berry compote. Perfect for a weekend brunch or a quick breakfast on-the-go.
Ingredients:
– 1 cup coconut flour
– 2 large eggs
– 1/4 cup melted coconut oil
– 1/2 cup plain Greek yogurt
– 1/4 teaspoon salt
– 1 tablespoon honey
– Fresh berries (such as blueberries, strawberries, or raspberries)
– Optional: whipped cream or maple syrup for topping
Instructions:
1. Preheat your waffle iron according to manufacturer’s instructions.
2. In a large bowl, whisk together coconut flour, eggs, melted coconut oil, Greek yogurt, and salt.
3. Add honey and whisk until smooth.
4. Pour about 1/4 cup of batter onto the center of the waffle iron and spread evenly.
5. Cook for 3-4 minutes or until crispy and golden brown.
6. Top with fresh berries and whipped cream or maple syrup (if using).
7. Serve warm and enjoy!
Cooking Time: 15-20 minutes
Broccoli and Almond Stir Fry
A quick and nutritious stir-fry that combines the crunch of broccoli with the nutty flavor of almonds, perfect for a weeknight dinner or lunch.
Ingredients:
– 1 bunch broccoli, cut into florets
– 1/2 cup sliced almonds
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the garlic and cook for 30 seconds until fragrant.
3. Add the broccoli and cook for 3-4 minutes, stirring occasionally, until tender but still crisp.
4. Stir in the almonds and soy sauce. Cook for an additional 1-2 minutes until the almonds are toasted.
5. Season with salt and pepper to taste.
6. Serve immediately over rice or noodles.
Cooking Time: 10-12 minutes
Cauliflower Pizza Crust with Veggie Toppings
A game-changing twist on traditional pizza, this cauliflower crust is a perfect option for low-carb enthusiasts and veggie lovers alike. With a simple recipe and flavorful toppings, you’ll be enjoying a delicious and healthy meal in no time!
Ingredients:
– 1 head of cauliflower
– 2 cups grated mozzarella cheese
– 1/4 cup almond flour
– 1 egg
– 1 tsp olive oil
– Salt and pepper to taste
– Toppings: your favorite veggies (e.g. bell peppers, mushrooms, olives, cherry tomatoes)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Microwave for 2-3 minutes or steam for 5 minutes until tender.
5. Allow the cauliflower to cool, then mix with mozzarella cheese, almond flour, egg, and olive oil.
6. Shape into a circle or rectangle on a baking sheet lined with parchment paper.
7. Top with your favorite veggies and bake for 15-20 minutes, or until the crust is golden brown.
Cooking Time: 15-20 minutes
Chia Seed Pudding with Almond Milk
This recipe creates a nutritious and filling breakfast or snack using chia seeds and almond milk. Chia seeds are rich in omega-3 fatty acids, fiber, and protein, making this pudding an excellent choice for those looking to boost their nutritional intake.
Ingredients:
– 1/2 cup chia seeds
– 1 cup almond milk
– 1 tablespoon honey (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together the chia seeds and almond milk. Whisk until the chia seeds are well coated.
2. Add the honey and salt to the mixture, stirring until dissolved.
3. Cover the bowl with plastic wrap or a lid and refrigerate for at least 2 hours or overnight.
4. Once chilled, give the pudding a good stir and serve.
Cooking Time: 2 hours (or overnight)
Lettuce Wraps with Spicy Peanut Tempeh
A flavorful and healthy twist on traditional wraps, this recipe combines crispy tempeh with spicy peanut sauce and fresh lettuce leaves. Perfect for a quick lunch or snack!
Ingredients:
– 1 package of tempeh
– 2 tablespoons peanut butter
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 2 teaspoons honey
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes
– 2 cups lettuce leaves
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut tempeh into small pieces and bake for 15-20 minutes, or until crispy.
3. In a blender, combine peanut butter, soy sauce, rice vinegar, honey, ginger, and red pepper flakes. Blend until smooth.
4. Assemble wraps by placing baked tempeh on lettuce leaves and drizzling with spicy peanut sauce. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Baked Eggplant Parmesan with Nutritional Yeast
Elevate your eggplant parmesan game with the cheesy, nutty flavor of nutritional yeast. This vegan twist on a classic Italian dish is a game-changer.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup breadcrumbs (gluten-free or regular)
– 1/2 cup grated nutritional yeast
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 cup marinara sauce (homemade or store-bought)
– 1 cup shredded vegan mozzarella cheese (such as Daiya or Follow Your Heart)
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together breadcrumbs and nutritional yeast.
3. Brush both sides of eggplant slices with olive oil.
4. Dip each eggplant slice into breadcrumb mixture, coating evenly.
5. Place coated eggplant slices on a baking sheet lined with parchment paper.
6. Bake for 25-30 minutes or until eggplant is tender and lightly browned.
7. Top with marinara sauce, vegan mozzarella cheese, and chopped basil (if using).
8. Return to oven for an additional 5-10 minutes or until cheese is melted and bubbly.
Cooking Time: 35-40 minutes
Shirataki Noodle Pad Thai
Transform the flavors of traditional Pad Thai into a low-carb, gluten-free dish by substituting Shirataki noodles for traditional rice noodles. This recipe is quick, easy, and packed with protein and nutrients.
Ingredients:
– 8 oz Shirataki noodles
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bean sprouts, carrots, green onions)
– 1/2 cup cooked chicken or tofu, diced
– 2 tablespoons tamarind paste
– 2 tablespoons fish sauce
– 1 tablespoon palm sugar
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Cook Shirataki noodles according to package instructions.
2. Heat oil in a wok or large skillet over medium-high heat.
3. Add onion and garlic; stir-fry until softened (2-3 minutes).
4. Add mixed vegetables, chicken or tofu, tamarind paste, fish sauce, and palm sugar. Stir-fry for 2-3 minutes.
5. Add cooked noodles to the wok and stir-fry for an additional minute.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves.
Cooking Time: 15-20 minutes
Stuffed Avocados with Black Bean Salad
This recipe combines the creamy richness of avocados with the flavorful excitement of black beans, all wrapped up in a nutritious and filling package. Perfect as a light lunch or a healthy snack.
Ingredients:
– 4 ripe avocados
– 1 can black beans, drained and rinsed
– 1/2 red onion, diced
– 1 lime, juiced
– 1 clove garlic, minced
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Cut the avocados in half and remove the pit.
2. In a bowl, mix together black beans, red onion, lime juice, and garlic.
3. Spoon the black bean mixture into the avocado halves.
4. Season with salt and pepper to taste.
5. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 10 minutes
Roasted Cauliflower Steaks with Chimichurri
Roasted Cauliflower Steaks with Chimichurri: A flavorful twist on traditional roasted cauliflower, this recipe adds a tangy and herby chimichurri sauce to elevate the dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1/4 cup freshly chopped parsley
– 1/4 cup freshly chopped oregano
– 2 cloves garlic, minced
– 1 tablespoon red wine vinegar
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Cut the cauliflower into thick “steaks” (about 1 inch thick).
4. In a large bowl, toss the cauliflower steaks with olive oil, salt, and pepper until evenly coated.
5. Spread the cauliflower steaks on a baking sheet lined with parchment paper in a single layer.
6. Roast for 20-25 minutes or until tender and caramelized.
7. While the cauliflower is roasting, combine parsley, oregano, garlic, red wine vinegar, and olive oil in a bowl to make the chimichurri sauce.
8. Serve the roasted cauliflower steaks with chimichurri sauce drizzled over the top.
Cooking Time: 20-25 minutes
Summary
Discover 18 mouth-watering plant-based recipes that are low in carbs and big on flavor! From Cauliflower Rice Stir Fry with Tofu to Stuffed Bell Peppers with Quinoa and Lentils, these dishes are perfect for a healthy lifestyle. Explore innovative twists on classic favorites like Zucchini Noodles with Avocado Pesto, Spaghetti Squash with Mushroom Marinara, and Eggplant Lasagna with Cashew Cheese. Plus, don’t miss out on sweet treats like Coconut Flour Waffles with Berries and Chia Seed Pudding with Almond Milk. With these recipes, you’ll be cooking up a storm in no time!