Are you tired of sacrificing flavor for a healthy lifestyle? With the rise of plant-based eating, it’s easier than ever to indulge in delicious meals that just happen to be good for you too. One of the biggest misconceptions about plant-based diets is that they have to be high in carbs and low in flavor. But with the right ingredients and techniques, it’s entirely possible to create mouthwatering dishes that are not only healthy but also keto-friendly.
In this article, we’ll explore 18 mouth-watering low-carb plant-based recipes that will satisfy your cravings while keeping your carb count in check. From comforting classics like spaghetti squash with vegan Alfredo sauce to exciting new twists on old favorites, these recipes showcase the incredible versatility of plant-based cooking. Whether you’re a seasoned vegan or just starting out on your plant-based journey, we’ve got something for everyone.
Cauliflower Rice Stir Fry with Tofu
This vegan-friendly stir-fry is a great way to get your daily dose of vegetables and protein, all while enjoying the creamy texture of cauliflower “rice.” Made with just a few simple ingredients, this recipe is quick, easy, and packed with flavor.
Ingredients:
– 1 head of cauliflower
– 1/2 cup firm tofu, cut into small cubes
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Pulse cauliflower in a food processor until it resembles rice.
2. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
3. Add tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
4. In the same pan, add remaining 1 tablespoon of oil, onion, and garlic. Cook until onion is translucent, about 2-3 minutes.
5. Add cauliflower “rice” to the pan and stir-fry for 3-4 minutes, or until tender but still crisp.
6. Return tofu to the pan and stir in soy sauce and sesame oil. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 15-20 minutes
Zucchini Noodles with Avocado Pesto
Beat the heat with this refreshing twist on traditional pasta dishes. Zucchini noodles (zoodles) paired with creamy avocado pesto create a light, nutritious, and utterly delicious meal.
Ingredients:
– 4 medium zucchinis
– 1 ripe avocado
– 1/2 cup fresh basil leaves
– 2 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Spiralize the zucchinis into noodles.
3. In a blender or food processor, combine avocado, basil, garlic, and olive oil. Blend until smooth.
4. Cook zoodles according to package instructions or sauté in a pan with a little olive oil for 2-3 minutes.
5. Toss cooked zoodles with the avocado pesto, seasoning with salt and pepper to taste.
6. Top with Parmesan cheese, if desired.
7. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Spaghetti Squash with Vegan Alfredo Sauce
A creative twist on traditional pasta dishes, this recipe combines the flavors of spaghetti squash with a rich and creamy vegan Alfredo sauce. Perfect for a quick and satisfying meal.
Ingredients:
- 1 medium-sized spaghetti squash
- 2 tablespoons olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 cup vegan cream (such as soy or almond milk)
- 1/2 cup nutritional yeast
- 1 teaspoon lemon juice
- Salt and pepper to taste
- Chopped fresh parsley, for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Drizzle olive oil on each half, then sprinkle with salt and pepper.
4. Roast the squash for 30-40 minutes or until tender.
5. Meanwhile, sauté diced onion and minced garlic in a pan until softened.
6. In a blender, combine vegan cream, nutritional yeast, lemon juice, and cooked onion mixture. Blend until smooth and creamy.
7. Serve the roasted spaghetti squash with the vegan Alfredo sauce. Garnish with parsley if desired.
Cooking time: 45-50 minutes
Stuffed Bell Peppers with Quinoa and Mushrooms
A flavorful and nutritious vegetarian dish packed with protein-rich quinoa, earthy mushrooms, and sweet bell peppers.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked quinoa
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 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 bell peppers and remove seeds and membranes. Place in a baking dish.
3. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until tender, about 5 minutes.
4. Add mushrooms and cook until they release their liquid and start to brown, about 8-10 minutes.
5. Stir in cooked quinoa, paprika, salt, and pepper.
6. Stuff each bell pepper with the quinoa-mushroom mixture, filling them as full as possible.
7. Cover baking dish with aluminum foil and bake for 30 minutes.
8. Remove foil and continue baking for an additional 15-20 minutes, or until bell peppers are tender.
Cooking Time: 45-50 minutes
Kale and Chickpea Salad with Tahini Dressing
Get ready to nourish your body with this vibrant and flavorful salad, packed with the goodness of kale, chickpeas, and creamy tahini dressing.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 can chickpeas (15 oz), drained and rinsed
– 1/4 cup tahini
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh parsley for garnish
Instructions:
1. In a large bowl, massage the kale leaves with your hands for about 2 minutes to help break down the fibers.
2. Add the chickpeas, tahini, lemon juice, olive oil, garlic, salt, and pepper to the bowl. Toss until well combined.
3. Taste and adjust seasoning as needed.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld together.
5. Just before serving, garnish with chopped parsley if desired.
Cooking Time: None! This salad is ready in just a few minutes of prep time.
Eggplant Lasagna with Cashew Cheese
This creative take on classic lasagna replaces traditional noodles with tender eggplant slices and uses a creamy cashew-based cheese sauce. The result is a rich, satisfying, and utterly delicious vegan dish that’s sure to impress.
Ingredients:
– 2 large eggplants
– 1 cup cashews
– 1/2 cup nutritional yeast
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup marinara sauce
– 1 cup vegan ricotta cheese (or substitute)
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice eggplants into 1/4-inch thick rounds.
3. Soak cashews in water for at least 4 hours or overnight. Drain and blend with remaining ingredients until smooth.
4. Cook onion and garlic until softened. Add marinara sauce and vegan ricotta cheese; stir to combine.
5. Assemble lasagna by layering eggplant, cashew cheese, and marinara mixture. Repeat two more times, finishing with a layer of cashew cheese on top.
6. Bake for 45-50 minutes or until golden brown.
Cook Time: 45-50 minutes
Avocado and Black Bean Lettuce Wraps
A fresh and flavorful twist on traditional wraps, these creamy avocado and black bean lettuce wraps are a perfect option for a quick and easy lunch or dinner. The combination of ripe avocados, tender black beans, and crunchy lettuce creates a delightful harmony of textures and flavors.
Ingredients:
– 2 ripe avocados
– 1 can black beans, drained and rinsed
– 4 cups chopped romaine lettuce
– 1/4 cup chopped fresh cilantro
– 1 lime, juiced
– Salt and pepper to taste
– Optional: 1-2 tablespoons olive oil
Instructions:
1. Cut the avocados in half and remove the pit.
2. In a medium bowl, mash the avocado with a fork until mostly smooth.
3. Add the black beans, lime juice, salt, and pepper to the mashed avocado. Mix well.
4. Place a large lettuce leaf on a flat surface.
5. Spoon about 1/4 cup of the avocado-black bean mixture onto the center of the lettuce leaf.
6. Top with chopped cilantro, if desired.
7. Fold the lettuce leaves in half to enclose the filling.
Cooking Time: 10 minutes (prep only)
Roasted Brussels Sprouts with Garlic and Lemon
This recipe elevates humble Brussels sprouts to a whole new level by pairing their natural sweetness with the pungency of garlic and the brightness of lemon. The result is a deliciously caramelized side dish perfect for accompanying your favorite meals.
Ingredients:
– 1 pound Brussels sprouts, trimmed
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized.
4. Remove from the oven and toss with minced garlic and lemon juice.
5. Return to the oven for an additional 5-7 minutes or until the garlic is fragrant and the sprouts are nicely glazed.
Cooking Time: 30-35 minutes
Portobello Mushroom Burgers with Guacamole
Elevate your burger game with this flavorful and nutritious recipe, featuring meaty portobello mushrooms topped with creamy guacamole.
Ingredients:
– 4 Portobello mushrooms
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon Worcestershire sauce
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 4 hamburger buns
– Guacamole (recipe below)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, mix together olive oil, chopped onion, minced garlic, Worcestershire sauce, and thyme.
3. Brush the mixture evenly onto both sides of the mushrooms.
4. Grill mushrooms for 4-5 minutes per side, or until tender and slightly charred.
5. Assemble burgers by placing grilled mushrooms on hamburger buns.
Guacamole Recipe:
– 3 ripe avocados
– 1 lime, juiced
– 1/2 red onion, finely chopped
– 1 clove garlic, minced
– Salt and pepper to taste
Mash all ingredients together in a bowl until smooth. Serve on top of mushroom burgers.
Cooking Time: 15-20 minutes
Cauliflower and Broccoli Vegan Cheese Soup
A comforting and flavorful soup that’s perfect for a chilly evening, this recipe combines the best of plant-based ingredients with a rich and creamy vegan cheese sauce.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups broccoli florets
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1/2 cup unsweetened soy milk or other non-dairy milk
– 1 tablespoon lemon juice
– 1 teaspoon dried basil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup vegan mozzarella shreds (such as Daiya)
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the cauliflower and broccoli; cook for an additional 5 minutes.
4. Pour in the vegetable broth, soy milk, lemon juice, basil, salt, and pepper.
5. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until vegetables are tender.
6. Stir in the vegan mozzarella shreds and cook until melted and smooth.
Cooking Time: 30-35 minutes
Shirataki Noodle Pad Thai
A low-carb twist on the classic Thai dish, this Shirataki noodle pad thai recipe combines the crunch of toasted peanuts and vegetables with the savory flavors of soy sauce and tamarind.
Ingredients:
– 8 oz Shirataki noodles
– 2 tbsp vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (red, yellow, green)
– 1/4 cup toasted peanuts
– 2 tbsp soy sauce
– 2 tbsp tamarind paste
– 1 tsp 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, garlic, and bell peppers; cook until vegetables are tender-crisp.
4. Add peanuts, soy sauce, tamarind paste, and palm sugar. Stir-fry for 1-2 minutes.
5. Add cooked noodles to the wok, tossing to combine with the sauce.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves.
8. Serve immediately.
Cooking Time: 15-20 minutes
Stuffed Avocados with Walnut Taco Meat
Add a nutritious twist to traditional tacos by filling ripe avocados with a flavorful walnut-based taco meat mixture.
Ingredients:
– 4 ripe avocados, halved and pitted
– 1/2 cup cooked black beans, rinsed and drained
– 1/4 cup chopped walnuts
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 minced garlic clove
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: sour cream, salsa, cilantro for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened.
3. Add chopped walnuts, cumin, salt, and pepper; cook for 1-2 minutes or until fragrant.
4. Stir in cooked black beans; remove from heat.
5. Fill each avocado half with the walnut taco meat mixture.
6. Bake at 375°F (190°C) for 10-12 minutes or until avocados are slightly tender.
7. Serve warm, topped with your favorite toppings if desired.
Cooking Time: 15-17 minutes
Spinach and Artichoke Stuffed Mushrooms
Elevate your snack game with this creamy, savory recipe that combines the earthy flavor of mushrooms with the richness of spinach and artichokes. Perfect for game days or casual gatherings!
Ingredients:
– 12 large mushroom caps (such as portobello or cremini)
– 1 (14 oz) can artichoke hearts, drained and chopped
– 1 cup fresh spinach leaves
– 1/2 cup cream cheese, softened
– 1/4 cup grated Parmesan cheese
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a mixing bowl, combine artichoke hearts, spinach, cream cheese, Parmesan cheese, and lemon juice. Mix until well combined.
3. Stuff each mushroom cap with the spinach-artichoke mixture, dividing it evenly among the mushrooms.
4. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
5. Bake for 15-20 minutes or until the mushrooms are tender and the filling is heated through.
Cooking Time: 15-20 minutes
Coconut Curry with Tofu and Vegetables
This creamy and aromatic curry is a perfect blend of East meets West flavors, featuring tender tofu and an assortment of colorful vegetables. Serve over steamed basmati rice or with naan bread for a satisfying meal.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 medium-sized bell peppers (any color), sliced
– 1 medium-sized carrot, peeled and grated
– 1 medium-sized potato, peeled and diced
– 1 can (14 oz) coconut milk
– 2 tablespoons curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add tofu, bell peppers, carrot, and potato. Cook until the vegetables are slightly tender (about 5 minutes).
3. Stir in curry powder, cumin, turmeric, salt, and pepper. Cook for 1 minute.
4. Pour in coconut milk and bring to a simmer.
5. Reduce heat to low and let curry cook for 10-15 minutes or until the vegetables are tender.
6. Garnish with cilantro leaves and serve over rice or with naan bread.
Cooking Time: 20-25 minutes
Vegan Stuffed Cabbage Rolls
Transform the classic dish into a plant-based delight with these tender and flavorful cabbage rolls. Perfect as a main course or side dish, this recipe is sure to please even the most discerning palates.
Ingredients:
– 1 head of cabbage
– 1 cup cooked brown rice
– 1/2 cup black beans, cooked and mashed
– 1/4 cup nutritional yeast
– 1 tablespoon olive oil
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Fresh parsley or dill for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Remove the tough outer leaves from the cabbage head and blanch it in boiling water for 5 minutes.
3. Prepare the filling by mixing cooked brown rice, mashed black beans, nutritional yeast, olive oil, smoked paprika, salt, and pepper.
4. Lay a cabbage leaf flat and place about 1/4 cup of the filling in the center. Roll the leaf into a neat package and repeat with remaining leaves and filling.
5. Place the rolls seam-side down in a baking dish and cover with foil.
6. Bake for 25-30 minutes or until the cabbage is tender.
Cooking Time: 25-30 minutes
Baked Eggplant Parmesan with Almond Flour
Elevate your classic eggplant parmesan recipe by using almond flour to create a crispy, gluten-free crust. This baked version is perfect for a weeknight dinner or a special occasion.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 cup almond flour
– 1/2 cup grated Parmesan cheese
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together almond flour and Parmesan cheese.
3. Dip each eggplant slice into the almond flour mixture, coating both sides evenly.
4. Place coated eggplant slices on a baking sheet lined with parchment paper. Drizzle with olive oil and sprinkle with garlic.
5. Bake for 20-25 minutes or until eggplant is tender and golden brown.
6. Serve hot with your favorite marinara sauce and melted mozzarella cheese, garnished with chopped basil leaves if desired.
Cooking Time: 20-25 minutes
Chia Seed Pudding with Almond Milk
This recipe makes a deliciously healthy snack or breakfast option by combining the nutty flavor of chia seeds with the creamy richness of almond milk. With just 5 minutes of preparation time, this pudding is perfect for busy mornings or as a quick pick-me-up throughout the day.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 2 tablespoons honey (optional)
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Whisk until the chia seeds are well coated.
2. Cover the bowl with a lid or plastic wrap and refrigerate for at least 2 hours or overnight.
3. Before serving, give the pudding a good stir. If desired, add honey to taste and whisk until dissolved.
4. Serve chilled, garnished with your choice of toppings such as sliced fruit, nuts, or shredded coconut.
Cooking Time: 2-12 hours (depending on how long you refrigerate it)
Roasted Cauliflower Steaks with Chimichurri
Elevate your vegetable game with this flavorful and visually appealing recipe. Roasting cauliflower to perfection brings out its natural sweetness, while a zesty chimichurri sauce adds a burst of fresh flavor.
Ingredients:
– 1 head of cauliflower
– 1/4 cup olive oil
– Salt and pepper, to taste
– 1/2 cup freshly chopped parsley
– 1/2 cup freshly chopped oregano
– 2 cloves garlic, minced
– 2 tablespoons red wine vinegar
– 1 tablespoon lemon juice
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cut the cauliflower into thick “steaks” (about 3/4 inch thick).
3. In a bowl, toss the cauliflower steaks with olive oil, salt, and pepper until coated.
4. Roast the cauliflower in the preheated oven for 20-25 minutes, or until tender and caramelized.
5. Meanwhile, combine parsley, oregano, garlic, red wine vinegar, and lemon juice in a bowl to make the chimichurri sauce.
6. Serve the roasted cauliflower steaks with the chimichurri sauce spooned over the top.
Cooking Time: 20-25 minutes
Summary
Discover the delicious and healthy world of low-carb plant-based recipes! This collection of 18 mouth-watering dishes showcases the versatility and flavor of vegan cuisine. From savory stir-fries to creamy soups, and from zucchini noodles to stuffed bell peppers, these recipes offer a variety of textures and tastes that are sure to please even the pickiest eaters. With ingredients like tofu, quinoa, mushrooms, and avocado, you’ll be amazed at how easy it is to create a healthy and satisfying meal. Try out these low-carb plant-based recipes for a healthier you!
Leave a Reply