Are you looking for delicious and healthy meal options that just happen to be vegan? Look no further! The vegetarian keto diet has gained popularity in recent years, and for good reason. By combining plant-based ingredients with a ketogenic twist, you can create meals that are not only tasty but also packed with nutrients.
In this article, we’ll be exploring 20 mouth-watering vegetarian keto recipes that are sure to satisfy your cravings. From creamy smoothies to crispy pizzas, and from savory pasta dishes to decadent desserts, we’ve got you covered. Whether you’re a seasoned vegan or just looking for some inspiration for meal prep, these recipes are sure to delight.
So what are you waiting for? Let’s dive into the world of vegetarian keto cooking and discover the amazing flavors and textures that await!
Creamy Avocado and Spinach Keto Smoothie
Boost your day with this creamy and nutritious smoothie that combines the richness of avocado, the earthiness of spinach, and a hint of sweetness. Perfect for a quick keto-friendly breakfast or post-workout snack.
Ingredients:
– 1 ripe avocado
– 2 cups fresh spinach leaves
– 1/2 cup unsweetened almond milk
– 1/4 cup heavy cream
– 1 tablespoon chia seeds
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness or creaminess as needed.
3. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Cauliflower Crust Margherita Pizza
Elevate your pizza game with this cauliflower crust recipe, topped with the simplicity and flavor of a classic margherita. This gluten-free and low-carb twist is perfect for those looking for a healthier take on a beloved dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup grated Parmesan cheese
– 1/2 cup mozzarella cheese, shredded
– 1 tablespoon tomato paste
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
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. In a microwave-safe bowl, cook the cauliflower “rice” for 3-4 minutes, stirring every minute, until tender.
5. Allow the cauliflower to cool slightly before mixing with olive oil, Parmesan cheese, salt, and pepper.
6. Transfer the mixture to a baking sheet lined with parchment paper and shape into a circle or rectangle.
7. Top with tomato paste, mozzarella cheese, and chopped basil (if using).
8. Bake for 15-20 minutes or until the crust is golden brown and the cheese melted.
Cooking Time: 20 minutes
Zucchini Noodles with Pesto and Cherry Tomatoes
This refreshing summer dish combines the sweetness of cherry tomatoes with the creaminess of pesto, all wrapped up in zucchini noodles. Perfect for a quick and easy meal or as a side dish.
Ingredients:
– 2 medium zucchinis
– 1/4 cup pesto
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchinis into noodles.
3. In a large skillet, heat the pesto over medium-high heat.
4. Add the zucchini noodles to the skillet and cook for 2-3 minutes, or until slightly tender.
5. Add the cherry tomatoes to the skillet and cook for an additional 1-2 minutes, or until they release their juices.
6. Season with salt and pepper to taste.
7. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Keto Stuffed Bell Peppers with Cheese and Mushrooms
A delicious low-carb twist on traditional stuffed peppers, this recipe combines the sweetness of bell peppers with the savory flavors of cheese and mushrooms.
Ingredients:
– 4 large bell peppers, any color
– 1 cup shredded mozzarella cheese
– 1/2 cup chopped fresh mushrooms (such as cremini or shiitake)
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
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 large skillet, heat the olive oil over medium-high. Add mushrooms and cook until tender, about 5 minutes.
4. Stuff each bell pepper with the mushroom mixture, followed by shredded mozzarella cheese and grated Parmesan cheese.
5. Place the stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 25-30 minutes or until the bell peppers are tender.
Cooking Time: 25-30 minutes
Eggplant Lasagna with Ricotta and Spinach
Eggplant Lasagna with Ricotta and Spinach: A creative twist on traditional lasagna, this recipe replaces pasta sheets with tender eggplant slices, adding a boost of nutrients and flavor to the classic dish.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 12 oz ricotta cheese
– 1 cup frozen spinach, thawed and drained
– 1 cup grated mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine ricotta cheese, spinach, salt, and pepper.
3. Arrange eggplant slices in a single layer on a baking sheet. Drizzle with olive oil and season with salt.
4. In a 9×13-inch baking dish, create a layer of eggplant slices. Top with half the ricotta mixture, followed by half the mozzarella cheese.
5. Repeat layers: eggplant, ricotta, and mozzarella. Top with Parmesan cheese.
6. Bake for 35-40 minutes or until eggplant is tender and cheese is melted and golden brown.
7. Garnish with fresh basil leaves (if desired) and serve hot.
Crispy Parmesan Brussels Sprouts
Crispy Parmesan Brussels Sprouts: A delicious and addictive side dish that’s sure to please!
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1/4 cup grated Parmesan cheese
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1/4 teaspoon red pepper flakes (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, salt, and pepper until they’re evenly coated.
3. Spread the sprouts in a single layer on a baking sheet.
4. Roast for 20-25 minutes or until tender and caramelized.
5. Sprinkle Parmesan cheese over the sprouts and return to the oven for an additional 2-3 minutes, or until the cheese is melted and crispy.
6. Remove from the oven and sprinkle with lemon juice and red pepper flakes (if using).
Cooking Time: 25-30 minutes
Avocado and Chia Seed Pudding
A healthy and refreshing dessert option, this avocado and chia seed pudding is perfect for warm weather or anytime you need a pick-me-up. With the creamy texture of avocados and the nutty flavor of chia seeds, this recipe is sure to become a new favorite.
Ingredients:
– 2 ripe avocados
– 1/4 cup chia seeds
– 1/2 cup unsweetened almond milk or other non-dairy milk
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
Instructions:
1. Peel and pit the avocados and place them in a blender or food processor.
2. Add the chia seeds, almond milk, honey or maple syrup (if using), and salt to the blender.
3. Blend the mixture on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
4. Pour the pudding into a serving cup or jar and refrigerate for at least 2 hours or overnight to allow it to set.
5. Serve chilled and enjoy!
Cooking Time: 2 hours (or overnight)
Cheesy Broccoli and Cauliflower Bake
This recipe combines the creaminess of cheese with the crunch of broccoli and cauliflower, creating a satisfying side dish perfect for any meal.
Ingredients:
– 1 head of broccoli, broken into florets
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 cup grated cheddar cheese
– 1/2 cup grated mozzarella cheese
– 1/4 cup breadcrumbs
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Toss broccoli and cauliflower florets with olive oil, salt, and pepper on a baking sheet.
3. Sprinkle cheddar and mozzarella cheese evenly over the vegetables.
4. Top with breadcrumbs.
5. Bake for 20-25 minutes or until the cheese is melted and bubbly.
Cooking Time: 20-25 minutes
Keto Mushroom and Walnut Tacos
This recipe combines the earthy flavors of mushrooms and walnuts with the vibrant spices of traditional tacos, all while staying within keto-friendly boundaries.
Ingredients:
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1/4 teaspoon ground cumin
– 1/4 teaspoon smoked paprika
– Salt and pepper to taste
– 1/2 cup walnut halves
– 8-10 low-carb taco shells (make sure they’re keto-friendly)
– Optional toppings: avocado, sour cream, salsa, shredded cheese
Instructions:
1. Heat olive oil in a large skillet over medium-high heat.
2. Add sliced mushrooms and cook until tender, about 5 minutes.
3. Add diced onion, minced garlic, cumin, smoked paprika, salt, and pepper to the skillet. Cook for an additional 2-3 minutes.
4. Stir in chopped cilantro and walnut halves. Cook for 1 minute.
5. Warm taco shells according to package instructions.
6. Assemble tacos by spooning the mushroom-walnut mixture into the shells. Add desired toppings.
Cooking Time: 15-20 minutes
Spinach and Feta Stuffed Portobello Mushrooms
This recipe is a flavorful twist on the classic stuffed mushroom, featuring earthy portobellos filled with a savory blend of spinach, feta cheese, and herbs.
Ingredients:
– 4 large portobello mushrooms
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, garlic, and a pinch of salt and pepper.
3. Wipe the mushrooms clean with a damp cloth and remove stems.
4. Stuff each mushroom cap with the spinach-feta mixture, dividing it evenly among the four caps.
5. Drizzle the tops with olive oil and season with salt and pepper.
6. Bake for 20-25 minutes or until the mushrooms are tender and filling is heated through.
7. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Coconut Flour Pancakes with Berries
Start your day with a delicious and healthy breakfast featuring coconut flour pancakes topped with fresh berries!
Ingredients:
– 1 cup coconut flour
– 2 large eggs
– 1/4 cup unsweetened almond milk
– 1/4 teaspoon salt
– 1 tablespoon melted coconut oil
– Fresh berries (such as blueberries, strawberries, or raspberries)
Instructions:
1. In a medium bowl, whisk together coconut flour, eggs, and salt.
2. Add in almond milk and melted coconut oil. Whisk until smooth batter forms.
3. Heat a non-stick skillet or griddle over medium heat.
4. Drop the batter by 1/4 cupfuls onto the skillet.
5. Cook for 2-3 minutes or until bubbles appear on the surface.
6. Flip pancakes and cook for an additional 1-2 minutes.
7. Serve warm with fresh berries on top.
Cooking Time: 15-20 minutes (depending on number of pancakes)
Cauliflower Mac and Cheese with Almond Flour Crust
This recipe is a creative twist on the classic mac and cheese, substituting cauliflower for pasta and adding a crispy almond flour crust. The result is a rich, creamy dish that’s both satisfying and nutritious.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons butter
– 1/2 cup all-purpose almond flour
– 1/4 cup grated cheddar cheese
– 1/4 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. In a large pot, steam the cauliflower until tender, about 10-12 minutes.
4. In a separate saucepan, melt butter over medium heat. Add heavy cream and stir until smooth. Remove from heat and whisk in cheddar cheese until melted.
5. Transfer the cooked cauliflower to a baking dish and top with the cheese sauce.
6. Sprinkle almond flour crust mixture evenly over the top (see below).
7. Bake for 20-25 minutes, or until the crust is golden brown and the mac and cheese is bubbly.
Almond Flour Crust:
– Mix 1/4 cup almond flour with 1 tablespoon melted butter in a small bowl.
– Sprinkle evenly over the top of the mac and cheese before baking.
Keto-Friendly Chia and Flaxseed Bread
This recipe combines the nutritional benefits of chia seeds, flaxseeds, and almond flour to create a delicious and healthy keto-friendly bread. With only 5g of net carbs per slice, this loaf is perfect for those following a ketogenic diet.
Ingredients:
– 1 cup chia seeds
– 1/2 cup ground flaxseed
– 1/4 cup almond flour
– 1/2 teaspoon salt
– 1/4 teaspoon baking soda
– 3 large eggs
– 1/4 cup melted coconut oil
Instructions:
1. Preheat oven to 350°F (175°C). Grease a loaf pan with coconut oil.
2. In a bowl, mix together chia seeds, ground flaxseed, almond flour, salt, and baking soda.
3. In a separate bowl, whisk eggs and melted coconut oil until well combined.
4. Add the egg mixture to the dry ingredients and stir until a dough forms.
5. Pour the dough into the prepared loaf pan and smooth out the top.
6. Bake for 35-40 minutes or until a toothpick inserted comes out clean.
Cooking Time: 35-40 minutes
Net Carbs per Slice: 5g
Roasted Garlic and Herb Cauliflower Mash
Elevate your side dish game with this creamy, aromatic mash featuring roasted garlic and herbs.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cloves of garlic, peeled and chopped
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1 tsp dried rosemary
– Salt and pepper to taste
– 1/4 cup heavy cream or half-and-half (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and lightly caramelized.
3. While the cauliflower is roasting, toss chopped garlic with olive oil, thyme, and rosemary on a small baking sheet. Roast for 15-20 minutes, or until fragrant and golden brown.
4. Remove the roasted cauliflower from the oven and let cool slightly. Add roasted garlic, salt, and pepper to taste. If desired, stir in heavy cream or half-and-half for an extra creamy mash.
Cooking Time: 45-50 minutes
Stuffed Zucchini Boats with Goat Cheese
Elevate your dinner game with this simple yet impressive recipe. Zucchini boats filled with creamy goat cheese and topped with fresh herbs make for a light and refreshing summer meal.
Ingredients:
– 4 medium zucchinis
– 1/2 cup goat cheese, crumbled
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Fresh parsley or basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the zucchinis in half lengthwise and scoop out the insides, leaving a shell about 1/4 inch thick.
3. In a bowl, mix together goat cheese, olive oil, garlic, salt, and pepper.
4. Stuff each zucchini boat with the goat cheese mixture, dividing it evenly among the four boats.
5. Place the stuffed zucchinis on a baking sheet lined with parchment paper and bake for 25-30 minutes or until tender.
6. Garnish with chopped parsley or basil leaves, if desired.
Cooking Time: 25-30 minutes
Keto Almond Butter Fat Bombs
Satisfy your sweet tooth while staying keto-friendly with these rich and creamy almond butter fat bombs.
Ingredients:
– 1/2 cup almond butter (creamy or crunchy, whichever you prefer)
– 1/4 cup coconut oil
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a small mixing bowl, combine the almond butter, coconut oil, and granulated sweetener. Mix until smooth and creamy.
2. Add the vanilla extract and salt to the mixture and stir well.
3. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the mixture to firm up.
4. Once firm, use a small cookie scoop or your hands to shape the mixture into small balls, about 1 inch in diameter. You should end up with around 12-15 fat bombs.
Cooking Time: None – these are no-bake treats!
Avocado and Egg Breakfast Bowl
A creamy and nutritious breakfast bowl that’s perfect for any morning. This recipe combines the richness of avocado with the simplicity of scrambled eggs, all on top of a bed of whole grain rice.
Ingredients:
– 2 ripe avocados
– 4 large eggs
– 1 cup cooked white or brown rice
– Salt and pepper to taste
– Optional: chopped cilantro or scallions for garnish
Instructions:
1. Cook the rice according to package instructions.
2. In a small bowl, whisk together the eggs and a pinch of salt.
3. Heat a non-stick pan over medium heat. Pour in the eggs and scramble until they’re cooked through.
4. Cut the avocados in half and remove the pit. Slice each half into thin wedges.
5. Assemble the bowls by placing a scoop of rice on the bottom, followed by a layer of scrambled eggs and finally a layer of avocado slices.
6. Season with salt and pepper to taste.
7. Garnish with chopped cilantro or scallions if desired.
Cooking Time: 15-20 minutes
Spicy Jalapeño and Cheddar Keto Muffins
Add some heat to your low-carb breakfast routine with these flavorful muffins, packed with spicy jalapeños and sharp cheddar cheese. Perfect for a quick morning pick-me-up or as a snack on-the-go.
Ingredients:
– 1 cup almond flour
– 1/2 cup coconut flour
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup unsalted butter, melted
– 3 large eggs
– 1/2 cup shredded cheddar cheese
– 2 jalapeños, seeded and chopped
– Optional: chopped cilantro for garnish
Instructions:
1. Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together almond flour, coconut flour, granulated sweetener, baking powder, and salt.
3. In a large bowl, combine melted butter, eggs, shredded cheese, and chopped jalapeños. Stir until well combined.
4. Add the dry ingredients to the wet ingredients and mix until smooth.
5. Divide batter evenly among muffin cups.
6. Bake for 18-20 minutes or until edges are golden brown.
Cooking Time: 18-20 minutes
Creamy Coconut Curry with Tofu and Vegetables
This recipe combines the richness of coconut milk with the warmth of Indian-inspired spices, perfect for a satisfying and healthy meal.
Ingredients:
– 1 block firm tofu, drained and cubed
– 2 medium-sized potatoes, peeled and diced
– 1 large red bell pepper, seeded and sliced
– 1 small onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– 1/4 teaspoon turmeric
– 1 can (14 oz) coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pan, heat 2 tablespoons of oil over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes per side. Remove from pan and set aside.
3. Add the potatoes, bell pepper, onion, garlic, and ginger to the pan. Cook for 5 minutes or until the vegetables are tender.
4. Stir in the curry powder, cumin, turmeric, salt, and pepper. Cook for an additional minute.
5. Pour in the coconut milk and stir to combine. Bring the mixture to a simmer.
6. Return the tofu to the pan and cook for 2-3 minutes or until heated through.
7. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Keto Chocolate Avocado Mousse
This decadent dessert is a game-changer for keto dieters – rich, creamy, and indulgently chocolatey, all while being surprisingly low-carb. With only 5 ingredients and a few minutes of prep time, you’ll be treating yourself to a guilt-free delight in no time!
Ingredients:
– 3 ripe avocados
– 1/2 cup unsweetened cocoa powder
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1/2 teaspoon vanilla extract
– 8 ounces heavy cream, chilled
Instructions:
1. Peel and pit the avocados, then place them in a blender or food processor.
2. Add the cocoa powder, granulated sweetener, and vanilla extract to the blender.
3. Blend on high speed until smooth and creamy, stopping to scrape down the sides as needed.
4. Fold in the chilled heavy cream until well combined.
5. Spoon the mousse into individual serving cups or a large serving dish.
6. Chill in the refrigerator for at least 2 hours before serving.
Cooking Time: 10 minutes
Servings: 8-12
Enjoy your keto-friendly chocolate avocado mousse!
Summary
Indulge in these delicious vegetarian keto recipes for a healthy living! From creamy smoothies to savory pizzas, and from breakfast bowls to sweet treats, this collection has something for everyone. Discover how to make a Creamy Avocado and Spinach Keto Smoothie, Cauliflower Crust Margherita Pizza, Zucchini Noodles with Pesto and Cherry Tomatoes, and many more mouth-watering dishes. Whether you’re looking for a quick breakfast or a satisfying dinner, these keto-friendly vegetarian recipes are sure to please. Get ready to elevate your meal game!