Sometimes I wish I was the type of person who could just take a bite and eat without feeling like a highly sustained eater. It would be a much simpler evening to enjoy tapas without asking if the menu has gluten-free alternatives or asking if there’s soy in the oil or a meat-free version on the menu. But in the end, after years of trial, error, biting and swallowing, I’ve learned what makes my body feel (and look) better. And it turns out, it’s not a high-carb, high-fat, carnivore meal. My body only craves low carb protein rich vegetarian recipes.
While there are certainly more options in today’s world of cafes and restaurants, I love cooking at home and discovering recipes that meet my nutritional needs (not to mention delicious food). !). Admittedly it’s still a bit of a challenge.
So when I was asked to share my favorite low-carb, high-protein vegetarian recipes, I very much welcomed the opportunity to scrutinize my dining archive. In my own journey into the kitchen at home, I’ve repeatedly found recipes that typically tick two out of three boxes: super low carb and vegan but low or no protein. Or they’re vegan with lots of protein, but a carb fusion party. Or as a non-meat-eater, a must-have combination is for you indeed: low in carbohydrates and high in protein but heavy on meat. Like I said, it’s a challenge, but a delicious one.
Before we dive into the high-protein low-carb vegetarian recipes I’ve found, I wanted to share a rundown with some of the vegetarian protein sources I’ve been looking for:
Green bean: almost 11 grams of protein / 35 grams of carbohydrates per cup (cooked)
Paneer (one unaged Indian cheese made from curd and acid): 21 grams of protein / 3.5 grams of carbohydrates per 3.5-ounce serving
Tofu: 8 grams protein / 3.5 grams carbohydrates per 2-ounce serving
Black beans: 19 grams of protein / 40 grams of carbohydrates per cup (cooked)
Lentils: almost 18 grams of protein / about 40 grams of carbohydrates per cup (cooked)
Egg: 6 grams of protein / 0.6 grams of carbohydrates per egg (cooked)
Temples, a fermented soybean product: 34 grams of protein / 13 grams of carbohydrates per cup
Halloumi, a brine cheese originating from Cyprus: 7 grams of protein / 0 grams of carbohydrates one ounce per serving
With all that in mind, here are three of my three favorite recipes (you’ll see a lot of protein listed above) from around the internet. Think: 1) high in protein, 2) low in carbs and 3) all vegetarian.
Let us know in the comments section below, what are some of your favorite vegetarian protein sources?
Paneer Tikka Kebabs
Why we love it: Think barbecue is only for summer outdoor parties? Think. These paneer-style tikka steaks can be assembled quickly, and the garam masala, cumin, and chili powder seasonings add to the deliciousness and spiciness.
Hero composition: Paneer adds a protein punch.
Healthy tofu with almond butter from a minimalist baker
Why we love it: Sure, any vegetarian will love stir-fried tofu, but pre-marinating the tofu in a beautiful blend of sesame oil, maple syrup, tamari, lime juice, and almond butter will help. makes this dish different.
Hero composition: Almond butter adds a rich sweetness.
Skillet Cheesy Chickpeas from What’s Gaby Cooking
Why we love it: This super simple recipe for allll pasta nocturnal vibes without the complicated carb hangover.
Hero composition: The basil garnish at the end adds perfect freshness.
Vegetarian black beans & chili sweet potatoes
Why we love it: There’s nothing like a hearty chili to warm your bones on a cold day. We love how the sweetness from the honey and sweet potato perfectly complements the spiciness from the chili powder.
Hero composition: It’s all about the top layer. Serve with radishes, grated cheese, avocado and herbs if you want to keep carbs low.
Curly lentil salad with love and lemon
Why we love it: A beautifully unexpected combination of lentils, paneer, cauliflower and fresh spinach, all topped with a spicy lemon serrano sauce. It’s a far cry from the boring curry lentils you’ve eaten out of your pocket from Trader Joe’s.
Hero composition: The lemon cilantro sauce gives it a unique twist.
Black beans and pineapple with salad dressing
Why we love it: A meal, snack, or app packed with protein and fiber that combines a few simple ingredients like black beans, red bell peppers, and coriander, and the key to the dish is pineapple.
Hero composition: Adobo chipotle sauce adds a smoky flavor to the dish.
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Autumn stuffed sweet potatoes
Why we love it: Get rid of your boring sweet potato recipes within a minute, this recipe from Camille really shines with the unique addition of goat cheese, pomegranate seeds, and tahini sauce. And that’s okay, sweet potatoes no exactly Lowest in carbs, but with the protein-rich addition of chickpeas and tahini, we decided this recipe needed a spot on the list.
Hero composition: A squeeze of lemon just before serving — perfection.
Spicy Black Bean Soup from Cookie + Kate
Why we love it: The perfect comfort food for an effortless night out, thanks to a trusty can of black beans.
Hero composition: A garnish just before serving adds crunch without the carbs.
Vegetable drawer Cheese Frittata
Why we love it: Breakfast: it’s not just for breakfast anymore. Satisfy your cravings for a hearty meal with this low-carb kitchen vegetable frittata mixed with creamy goat cheese.
Hero composition: The egg is surprisingly edible: high protein, low carb at its best.
Stuffed Acorn Squash from Love & Lemons
Why we love it: Roasted squash stuffed with sage and rosemary leaves, plus dried cranberries, walnuts, mushrooms and tempeh make this vegetarian side dish a wonderful side dish.
Hero composition: Tempeh, a fermented soybean product that gives flavor to dishes. Great for those who want a vegan protein but don’t have a craving for tofu.
Grilled cauliflower & chickpea stew from Mediterranean cuisine
Why we love it: Not quite a soup, not quite a chili, this roasted cauliflower and chickpea stew will comfort, warm, and be delicious for those nights where a green salad doesn’t.
Hero composition: Garnish with toasted nuts for extra crunch and a hint of earth.
Vegan Palak with Minimalist Baker’s Curry Tofu
Why we love it: While this dish isn’t as easy to put together as tossing a few cans of beans and tomatoes together, the extra effort is well worth it.
Hero composition: Coconut milk is dense and creamy without all the dairy.
Coconut curry red lentil soup
Why we love it: I first tried this recipe during Camille Styles makeup remover. It’s hearty enough to fill you up, thanks to the protein-packed lentils.
Hero composition: Kale and carrots. They make sure the soup feels like soup (and not like a big bowl of lentils).
Spicy peanut soup with half-baked Halloumi sesame
Why we love it: Another hearty soup thanks to the unique combination of peanut butter and Halloumi, very satisfying and very easy to make.
Hero composition: The rich, creamy peanut butter adds a splash of vegetarian protein.
Delicata Squash Salad with Marinated Pistachios and Lentils from Sprouted Kitchen
Why we love it: The perfect blend of warming spices (think cinnamon and chili powder) with a cooling salad base.
Hero composition: Grilled squash – still warm from the oven. Heaven.
Rice Burrito Cauliflower from Love & Lemon
Why we love it: Imagine a bowl of rice with beans, but with the volume turned up. The cauliflower rice adds texture — minus all the carbs — and the black beans add protein and fiber, while the mango adds natural sweetness.
Hero composition: The cashew ice cream and green chili sauce are the best starters here. We recommend doubling the recipe and keeping it in your fridge all week.
