28 LOW-CARB VEGETARIAN RECIPES THAT ARE SURPRISINGLY DELICIOUS

Many low-carb diets, which the American Academy of Family Physicians defines as consuming 20 to 60 grams of carbohydrates daily, often focus on meat. But vegetarians, don’t worry! There are plenty of plant-based, low-carb options that are still satisfying, thanks to tofu, healthy fats, fiber-rich veggies, and legumes. Looking for ideas? Here are 28 delicious low-carb vegetarian recipes that we can’t get enough of.

RAINBOW VEGETABLE SKEWERS (3G CARBS)

Ingredients:

• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 zucchini, sliced into rounds
• 1 red onion, cut into chunks
• 1 cup cherry tomatoes
• 1 tbsp olive oil
• Salt and pepper, to taste
• Fresh herbs (optional: parsley, thyme, or basil)
• Wooden or metal skewers

Instructions:

• Prep the Vegetables: Chop the bell peppers, zucchini, and red onion into bite-sized pieces. Keep the cherry tomatoes whole.
• Assemble the Skewers: Thread the vegetables onto the skewers in any pattern you like, alternating colors to create a rainbow effect.
• Season the Skewers: Brush the skewers with olive oil, then sprinkle with salt, pepper, and any fresh herbs you prefer.
• Grill or Bake:
  • Grill: Preheat the grill to medium heat. Place the skewers on the grill and cook for 8-10 minutes, turning occasionally, until the vegetables are tender and slightly charred.
  • Bake: Preheat your oven to 400°F (200°C). Place the skewers on a baking sheet and roast for 15-20 minutes, flipping halfway through.
• Serve: Once cooked, serve hot as a side dish or light meal. Enjoy your low-carb, colorful skewers!

CRISPY TOFU BITES (10G CARBS)

Ingredients:

• 1 block firm tofu, pressed and cut into bite-sized cubes
• 1 tbsp olive oil
• 1 tbsp soy sauce or tamari
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tbsp cornstarch (or arrowroot starch)
• Salt and pepper, to taste
• Optional: dipping sauce of your choice

Instructions:

• Prepare the Tofu: Press the tofu for at least 15 minutes to remove excess moisture. Once pressed, cut the tofu into bite-sized cubes.
• Season the Tofu: In a bowl, toss the tofu cubes with olive oil, soy sauce, garlic powder, smoked paprika, salt, and pepper until evenly coated.
• Add Cornstarch: Sprinkle the cornstarch over the seasoned tofu and toss again to coat. This helps create a crispy outer layer.
• Cook the Tofu:
  • Air Fryer: Preheat the air fryer to 375°F (190°C). Arrange the tofu cubes in a single layer and cook for 10-15 minutes, shaking halfway through, until golden and crispy.
  • Oven: Preheat the oven to 400°F (200°C). Place the tofu on a baking sheet lined with parchment paper and bake for 25-30 minutes, flipping halfway through, until crispy.
• Serve: Enjoy the crispy tofu bites with your favorite dipping sauce or as a topping for salads and bowls!

BABY VEGETABLES WITH ORANGE AND THYME (14G CARBS)

Ingredients:

• 1 cup baby carrots
• 1 cup baby potatoes, halved
• 1 cup baby zucchini, sliced
• 1 tbsp olive oil
• Juice and zest of 1 orange
• 1 tsp fresh thyme leaves (or ½ tsp dried thyme)
• Salt and pepper, to taste
• Optional: additional orange slices for garnish

Instructions:

• Prep the Vegetables: Wash and cut the baby carrots, baby potatoes, and baby zucchini as needed.
• Season the Vegetables: In a large bowl, toss the vegetables with olive oil, orange juice, orange zest, thyme, salt, and pepper until well coated.
• Cook the Vegetables:
  • Roast: Preheat the oven to 400°F (200°C). Spread the vegetables in a single layer on a baking sheet. Roast for 20-25 minutes, or until tender and slightly caramelized, stirring halfway through.
  • Sauté: Heat a large skillet over medium heat. Add the vegetables and cook, stirring occasionally, for about 15-20 minutes until tender and golden.
• Serve: Garnish with additional orange slices if desired. Enjoy your vibrant and flavorful baby vegetables as a side dish or light main course!

MEXICAN ZUCCHINI BOATS (24.5G CARBS)

Ingredients:

• 4 medium zucchinis
• 1 cup cooked black beans (drained and rinsed)
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 cup diced tomatoes
• 1/2 cup chopped onion
• 1/2 cup shredded cheese (cheddar or a blend)
• 1/4 cup chopped fresh cilantro
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp chili powder
• Salt and pepper, to taste
• Optional: sliced jalapeños for added heat

Instructions:

• Prepare the Zucchini: Preheat your oven to 375°F (190°C). Cut the zucchinis in half lengthwise and scoop out the center with a spoon to create boats. Lightly brush the cut sides with olive oil and place them on a baking sheet.
• Cook the Filling: In a skillet over medium heat, add olive oil. Sauté the chopped onion and minced garlic until softened, about 3-4 minutes. Add the black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper. Cook for another 5 minutes, stirring occasionally, until heated through.
• Fill the Zucchini Boats: Spoon the filling mixture into each zucchini boat, packing it in slightly.
• Bake: Sprinkle the shredded cheese on top of each filled zucchini boat. Bake in the preheated oven for 20-25 minutes, or until the zucchinis are tender and the cheese is melted and bubbly.
• Garnish and Serve: Remove from the oven and sprinkle with fresh cilantro and optional sliced jalapeños. Serve warm and enjoy your delicious Mexican-inspired zucchini boats!

CAULIFLOWER TORTILLAS (5G CARBS)

Ingredients:

• 1 medium head of cauliflower
• 1 large egg
• 1/2 cup almond flour
• 1/4 cup shredded mozzarella cheese
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions:

• Prepare the Cauliflower: Preheat your oven to 400°F (200°C). Remove the leaves and stem from the cauliflower and cut it into florets. Steam or microwave the florets until tender, about 5-7 minutes. Drain thoroughly and pat dry with a paper towel to remove excess moisture.
• Make Cauliflower Rice: Once the cauliflower is dry, place it in a food processor and pulse until it resembles rice or fine crumbs.
• Mix the Dough: Transfer the cauliflower rice to a large bowl. Add the egg, almond flour, shredded mozzarella, garlic powder, onion powder, salt, and pepper. Mix well until a dough forms.
• Shape the Tortillas: Divide the dough into 4 equal portions. Place each portion between two sheets of parchment paper and use a rolling pin to flatten into thin circles, about 1/8 inch thick.
• Cook the Tortillas: Heat a non-stick skillet over medium heat. Remove the top parchment paper from each tortilla and carefully place it in the skillet. Cook for 2-3 minutes on each side, or until golden and slightly crispy.
• Serve: Let the tortillas cool slightly before using them. They can be used for tacos, wraps, or as a base for various fillings. Enjoy your low-carb cauliflower tortillas!

KETO INSTANT POT GREEK CAULIFLOWER RICE (6G CARBS)

Ingredients:

• 1 medium head of cauliflower, cut into florets
• 1 tbsp olive oil
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1/2 cup diced bell pepper (red or green)
• 1/4 cup chopped Kalamata olives
• 1/4 cup crumbled feta cheese
• 1 tbsp chopped fresh parsley
• 1 tsp dried oregano
• Salt and pepper, to taste

Instructions:

• Prepare the Cauliflower: Rinse and cut the cauliflower into florets. Use a food processor to pulse until it resembles rice grains.
• Sauté the Vegetables: Turn on the Instant Pot and select the “Sauté” function. Heat the olive oil and add the diced onion. Sauté for 2-3 minutes, until the onion becomes translucent. Add the minced garlic and bell pepper, and continue to cook for another 2 minutes.
• Cook the Cauliflower Rice: Add the riced cauliflower to the Instant Pot. Stir to combine with the onion, garlic, and bell pepper mixture. Season with dried oregano, salt, and pepper.
• Pressure Cook: Close the Instant Pot lid and set the valve to “Sealing.” Select the “Pressure Cook” or “Manual” function and set the timer for 2 minutes. Once the cooking time is complete, carefully release the pressure manually by turning the valve to “Venting.”
• Add Toppings: Open the lid and stir in the chopped Kalamata olives, crumbled feta cheese, and chopped parsley.
• Serve: Fluff the cauliflower rice with a fork and serve warm. This keto-friendly Greek cauliflower rice makes a great side dish or base for your favorite Mediterranean dishes. Enjoy!

CAULIFLOWER ‘POTATO’ SALAD (9G CARBS)

Ingredients:

• 1 large head of cauliflower, cut into florets
• 1/2 cup mayonnaise (or Greek yogurt for a lighter option)
• 1 tbsp Dijon mustard
• 1 tbsp apple cider vinegar
• 1/4 cup diced celery
• 1/4 cup diced red onion
• 1/4 cup chopped pickles or relish
• 2 hard-boiled eggs, chopped
• 1 tbsp chopped fresh dill (or 1 tsp dried dill)
• Salt and pepper, to taste
• Optional: 1 tbsp chopped fresh chives for garnish

Instructions:

• Cook the Cauliflower: Bring a large pot of salted water to a boil. Add the cauliflower florets and cook for 8-10 minutes, or until tender but still slightly firm. Drain and let cool.
• Prepare the Dressing: In a large bowl, whisk together the mayonnaise, Dijon mustard, and apple cider vinegar until smooth.
• Combine Ingredients: Add the cooled cauliflower to the bowl with the dressing. Stir in the diced celery, red onion, pickles, and chopped hard-boiled eggs.
• Season and Mix: Sprinkle in the chopped dill, salt, and pepper. Mix everything gently until well combined.
• Chill and Serve: Refrigerate the salad for at least 30 minutes to let the flavors meld. Garnish with fresh chives if desired before serving. Enjoy your low-carb cauliflower ‘potato’ salad!

AVOCADO GREEK SALAD (12G CARBS)

Ingredients:

• 2 ripe avocados, diced
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 cup diced red onion
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tbsp extra-virgin olive oil
• 1 tbsp red wine vinegar
• 1 tsp dried oregano
• Salt and pepper, to taste
• Optional: fresh parsley or basil for garnish

Instructions:

• Prepare the Vegetables: In a large bowl, combine the diced avocados, cherry tomatoes, cucumber, red onion, and Kalamata olives.
• Add the Cheese: Sprinkle the crumbled feta cheese over the top of the salad.
• Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.
• Toss the Salad: Drizzle the dressing over the salad and gently toss to combine, making sure all ingredients are evenly coated.
• Garnish and Serve: Garnish with fresh parsley or basil if desired. Serve immediately or chill for 30 minutes to let the flavors meld. Enjoy your refreshing and low-carb avocado Greek salad!

CREAMY GOCHUJANG ZOODLES (21G CARBS)

Ingredients:

• 4 medium zucchinis, spiralized into noodles (zoodles)
• 1 tbsp sesame oil
• 1 cup coconut milk (full-fat)
• 2 tbsp gochujang (Korean red chili paste)
• 1 tbsp soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 2 cloves garlic, minced
• 1/2 tsp grated ginger
• 1/4 cup chopped scallions (for garnish)
• Sesame seeds (for garnish)
• Optional: Sliced chili peppers for extra heat

Instructions:

• Prepare the Zoodles: Spiralize the zucchinis into noodles and set aside.
• Make the Sauce: In a medium saucepan, heat the sesame oil over medium heat. Add the minced garlic and grated ginger, and sauté for about 1 minute until fragrant.
• Combine Sauce Ingredients: Stir in the coconut milk, gochujang, soy sauce, rice vinegar, and honey. Continue to cook, stirring occasionally, until the sauce is well combined and heated through.
• Cook the Zoodles: Add the zoodles to the saucepan with the sauce. Toss gently to coat the zoodles in the creamy gochujang sauce. Cook for 2-3 minutes, or until the zoodles are just tender but still slightly crisp.
• Serve: Transfer the creamy gochujang zoodles to serving plates. Garnish with chopped scallions, sesame seeds, and sliced chili peppers if desired.
• Enjoy: Serve immediately and enjoy this flavorful, low-carb dish!

ONE-PAN EGGS WITH ASPARAGUS AND TOMATOES (13G CARBS)

Ingredients:

• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 1 cup cherry tomatoes, halved
• 2 tbsp olive oil
• 4 large eggs
• 2 cloves garlic, minced
• 1/2 tsp dried thyme (or 1 tsp fresh thyme)
• Salt and pepper, to taste
• Optional: 1/4 cup crumbled feta cheese or shredded Parmesan
• Fresh herbs for garnish (such as parsley or basil)

Instructions:

• Preheat the Oven: Preheat your oven to 375°F (190°C).
• Prepare the Vegetables: On a large baking sheet, toss the asparagus and cherry tomatoes with olive oil, minced garlic, thyme, salt, and pepper.
• Roast the Vegetables: Spread the vegetables in a single layer on the baking sheet and roast in the preheated oven for 15 minutes.
• Add the Eggs: Remove the baking sheet from the oven and make four small wells in the vegetable mixture. Crack an egg into each well.
• Finish Baking: Return the baking sheet to the oven and bake for an additional 10-12 minutes, or until the egg whites are set and the yolks are cooked to your liking.
• Add Cheese and Garnish: If using cheese, sprinkle it over the eggs in the last 2 minutes of baking. Garnish with fresh herbs if desired.
• Serve: Serve warm directly from the pan or transfer to plates. Enjoy your one-pan meal with asparagus, tomatoes, and eggs!

CHARRED CAULIFLOWER WITH CRUNCHY GARLIC CHILE OIL (8G CARBS)

Ingredients:

• 1 large head of cauliflower, cut into florets
• 2 tbsp olive oil
• Salt and pepper, to taste

For the Crunchy Garlic Chile Oil:

• 1/4 cup olive oil
• 3 cloves garlic, thinly sliced
• 1 tsp red pepper flakes (adjust to taste)
• 1/2 tsp smoked paprika
• 1/2 tsp dried oregano
• 1 tbsp sesame seeds (optional)
• 1 tbsp chopped fresh cilantro or parsley (for garnish, optional)

Instructions:

• Prepare the Cauliflower:
  • Preheat your oven to 425°F (220°C).
  • Toss the cauliflower florets with olive oil, salt, and pepper. Spread them in a single layer on a baking sheet.
• Roast the Cauliflower:
  • Roast in the preheated oven for 20-25 minutes, turning halfway through, until the cauliflower is tender and charred around the edges.
• Make the Crunchy Garlic Chile Oil:
  • While the cauliflower is roasting, heat the olive oil in a small saucepan over medium heat.
  • Add the sliced garlic and cook, stirring frequently, until golden brown and crispy, about 2-3 minutes. Be careful not to burn the garlic.
  • Remove the garlic with a slotted spoon and set aside.
  • Stir in the red pepper flakes, smoked paprika, dried oregano, and sesame seeds (if using). Cook for another 30 seconds.
  • Remove from heat and let the oil cool slightly.
• Combine and Serve:
  • Drizzle the garlic chile oil over the roasted cauliflower.
  • Garnish with the crispy garlic and chopped fresh cilantro or parsley if desired.
  • Serve warm and enjoy this flavorful, low-carb side dish!

ZOODLES WITH TOMATO SAUCE AND MOZZARELLA (22G CARBS)

Ingredients:

• 4 medium zucchinis, spiralized into noodles (zoodles)
• 2 cups marinara or tomato sauce (look for low-sugar options)
• 1 cup shredded mozzarella cheese
• 2 tbsp olive oil
• 1/2 cup diced onion
• 2 cloves garlic, minced
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• Salt and pepper, to taste
• Fresh basil or parsley for garnish (optional)

Instructions:

• Prepare the Zoodles:
  • Spiralize the zucchinis into noodles and set aside.
• Cook the Tomato Sauce:
  • In a large skillet, heat the olive oil over medium heat.
  • Add the diced onion and cook until translucent, about 3-4 minutes.
  • Add the minced garlic and cook for an additional 1 minute until fragrant.
  • Stir in the marinara or tomato sauce, dried basil, dried oregano, salt, and pepper.
  • Simmer for 5-7 minutes to allow the flavors to meld.
• Cook the Zoodles:
  • Add the zoodles to the skillet with the tomato sauce.
  • Toss gently to coat the zoodles with the sauce.
  • Cook for 3-4 minutes, or until the zoodles are just tender but still slightly crisp. Be careful not to overcook to avoid soggy noodles.
• Add Mozzarella:
  • Sprinkle the shredded mozzarella cheese over the zoodles.
  • Cover the skillet with a lid and cook for an additional 2-3 minutes, or until the cheese is melted and bubbly.
• Garnish and Serve:
  • Garnish with fresh basil or parsley if desired.
  • Serve immediately and enjoy your delicious and low-carb zoodles with tomato sauce and mozzarella!

30-MINUTE VEGETARIAN MEATBALLS (12G CARBS)

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cooked quinoa
• 1/2 cup grated carrot
• 1/4 cup finely chopped onion
• 2 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• 1/4 cup grated Parmesan cheese (optional)
• 1/4 cup oat flour or breadcrumbs
• 1 large egg
• 1 tsp ground cumin
• 1/2 tsp paprika
• Salt and pepper, to taste
• Olive oil for baking or cooking

Instructions:

• Preheat the Oven:
  • Preheat your oven to 400°F (200°C) if baking the meatballs.
• Prepare the Mixture:
  • In a food processor, combine the chickpeas, cooked quinoa, grated carrot, chopped onion, minced garlic, and parsley. Pulse until well combined but still slightly chunky.
• Mix in the Remaining Ingredients:
  • Transfer the mixture to a large bowl. Add the grated Parmesan cheese (if using), oat flour or breadcrumbs, egg, ground cumin, paprika, salt, and pepper. Mix well until everything is evenly incorporated.
• Form the Meatballs:
  • Using your hands or a cookie scoop, form the mixture into small meatballs, about 1 to 1.5 inches in diameter. You should get approximately 15-18 meatballs.
• Cook the Meatballs:
  For Baking:
  • Place the meatballs on a baking sheet lined with parchment paper. Lightly brush or spray with olive oil.
  • Bake for 15-20 minutes, turning halfway through, until golden and firm.

For Pan-Frying:

• Heat a little olive oil in a skillet over medium heat.
• Add the meatballs and cook, turning occasionally, until golden brown and cooked through, about 10-12 minutes.

Serve:

• Serve the meatballs with your favorite sauce or as part of a meal. They go great with marinara sauce, a side of veggies, or as a topping for salads.

CAULIFLOWER FRIED RICE (23G CARBS)

Ingredients:

• 1 large head of cauliflower, cut into florets
• 2 tbsp sesame oil
• 1 cup diced onion
• 2 cloves garlic, minced
• 1 cup diced carrots
• 1 cup frozen peas
• 2 large eggs, lightly beaten
• 1/4 cup soy sauce or tamari
• 1 tbsp rice vinegar
• 1/2 tsp ground ginger
• 1/4 tsp black pepper
• 2 green onions, chopped
• Optional: 1/2 cup cooked chicken, shrimp, or tofu for added protein

Instructions:

• Prepare the Cauliflower:
  • Place the cauliflower florets in a food processor and pulse until it resembles rice grains. You may need to do this in batches if you have a small food processor.
• Cook the Vegetables:
  • Heat the sesame oil in a large skillet or wok over medium heat.
  • Add the diced onion and cook for 2-3 minutes until translucent.
  • Add the minced garlic and cook for another 1 minute.
• Add Carrots and Peas:
  • Stir in the diced carrots and cook for 3-4 minutes until tender.
  • Add the frozen peas and cook for an additional 2 minutes.
• Scramble the Eggs:
  • Push the vegetables to one side of the skillet and pour the beaten eggs into the empty side.
  • Scramble the eggs until fully cooked, then mix them into the vegetables.
• Add the Cauliflower Rice:
  • Stir in the cauliflower rice and cook for 5-7 minutes, or until the cauliflower is tender and starting to brown.
• Season the Rice:
  • Stir in the soy sauce or tamari, rice vinegar, ground ginger, and black pepper.
  • Cook for an additional 2-3 minutes to let the flavors meld together.
• Add Protein (Optional):
  • If using chicken, shrimp, or tofu, stir it in now and cook until heated through.
• Garnish and Serve:
  • Stir in the chopped green onions.
  • Serve hot, either as a side dish or as a main course.

GRILLED PEACH AND HALLOUMI SALAD WITH LEMON-PESTO DRESSING (21G CARBS)

Ingredients:

For the Salad:

• 2 ripe peaches, pitted and sliced into wedges
• 8 oz halloumi cheese, sliced
• 4 cups mixed greens (such as arugula, spinach, or baby kale)
• 1/4 cup thinly sliced red onion
• 1/4 cup chopped walnuts or pecans (optional, for extra crunch)
• 2 tbsp olive oil (for grilling)

For the Lemon-Pesto Dressing:

• 1/4 cup pesto (store-bought or homemade)
• Juice of 1 lemon
• 2 tbsp extra-virgin olive oil
• 1 tbsp honey or maple syrup (optional, for a touch of sweetness)
• Salt and pepper, to taste

Instructions:

• Grill the Peaches and Halloumi:
  • Preheat a grill or grill pan over medium-high heat.
  • Brush the peach wedges and halloumi slices with olive oil.
  • Grill the peaches for 2-3 minutes per side, until grill marks appear and they are slightly softened.
  • Grill the halloumi slices for 1-2 minutes per side, until golden brown and slightly crispy.
• Prepare the Dressing:
  • In a small bowl, whisk together the pesto, lemon juice, extra-virgin olive oil, and honey (if using).
  • Season with salt and pepper to taste.
• Assemble the Salad:
  • In a large bowl, toss the mixed greens with a little of the lemon-pesto dressing.
  • Arrange the dressed greens on a serving platter or individual plates.
  • Top with the grilled peach wedges, halloumi slices, sliced red onion, and chopped walnuts or pecans (if using).
• Finish and Serve:
  • Drizzle the remaining lemon-pesto dressing over the top of the salad.
  • Serve immediately and enjoy this vibrant and flavorful salad!

VEGETARIAN SUSHI CUPS (25G CARBS)

Ingredients:

For the Sushi Cups:

• 1 cup sushi rice
• 1 1/4 cups water
• 2 tbsp rice vinegar
• 1 tbsp sugar
• 1/2 tsp salt
• 1/2 cup shredded carrots
• 1/2 cup cucumber, diced
• 1 avocado, sliced
• 1/4 cup edamame (shelled and cooked)
• 1/4 cup pickled ginger
• 1 sheet nori (seaweed), cut into small strips
• Soy sauce or tamari, for serving
• Wasabi and sesame seeds, for garnish (optional)

For the Dressing:

• 2 tbsp rice vinegar
• 1 tbsp soy sauce or tamari
• 1 tsp sesame oil
• 1 tsp honey or maple syrup

Instructions:

• Prepare the Sushi Rice:
  • Rinse the sushi rice under cold water until the water runs clear.
  • In a medium saucepan, combine the rinsed rice and water. Bring to a boil, then reduce the heat to low, cover, and simmer for 18-20 minutes, or until the rice is tender and the water is absorbed.
  • Remove from heat and let the rice sit, covered, for 10 minutes. Fluff with a fork.
• Season the Rice:
  • In a small bowl, combine the rice vinegar, sugar, and salt. Stir until the sugar and salt are dissolved.
  • Gently fold the seasoned vinegar mixture into the cooked rice. Allow the rice to cool to room temperature.
• Assemble the Sushi Cups:
  • Prepare a mini muffin tin by lightly greasing it or lining with silicone baking cups.
  • Spoon a small amount of sushi rice into each muffin cup, pressing gently to form a cup shape.
  • Top each rice cup with shredded carrots, diced cucumber, avocado slices, and edamame.
• Prepare the Dressing:
  • In a small bowl, whisk together rice vinegar, soy sauce, sesame oil, and honey or maple syrup.
• Garnish and Serve:
  • Drizzle a little of the dressing over each sushi cup.
  • Garnish with pickled ginger, nori strips, and sesame seeds if desired.
  • Serve with extra soy sauce or tamari, and wasabi on the side.

CHARRED BROCCOLI WITH SRIRACHA ALMOND BUTTER SAUCE (25G CARBS)

Ingredients:

For the Charred Broccoli:

• 1 large head of broccoli, cut into florets
• 2 tbsp olive oil
• Salt and pepper, to taste

For the Sriracha Almond Butter Sauce:

• 1/4 cup almond butter
• 2 tbsp soy sauce or tamari
• 1 tbsp Sriracha sauce (adjust to taste)
• 1 tbsp honey or maple syrup
• 2 tbsp warm water (to thin the sauce, if needed)
• 1 clove garlic, minced
• 1 tsp grated fresh ginger (optional)

Instructions:

• Char the Broccoli:
  • Preheat your oven to 425°F (220°C).
  • Toss the broccoli florets with olive oil, salt, and pepper.
  • Spread the broccoli in a single layer on a baking sheet.
  • Roast in the oven for 15-20 minutes, or until the edges are charred and the broccoli is tender, turning once halfway through.
• Prepare the Sriracha Almond Butter Sauce:
  • In a small bowl, whisk together almond butter, soy sauce, Sriracha, honey, minced garlic, and grated ginger (if using).
  • Gradually add warm water, whisking until the sauce reaches your desired consistency. It should be smooth and pourable.
• Serve:
  • Drizzle the Sriracha almond butter sauce over the charred broccoli.
  • Serve warm and enjoy!

BAKED ZUCCHINI ‘ZITI’ SPIRALS WITH MOZZARELLA (18G CARBS)

Ingredients:

• 4 medium zucchinis, spiralized into ziti-shaped noodles
• 1 cup marinara or tomato sauce (look for low-sugar options)
• 1 1/2 cups shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1/2 cup ricotta cheese
• 1/4 cup chopped fresh basil or parsley
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 1/4 tsp garlic powder
• Salt and pepper, to taste
• Olive oil spray or a small amount of olive oil for greasing

Instructions:

• Preheat the Oven:
  • Preheat your oven to 375°F (190°C).
• Prepare the Zucchini:
  • Toss the spiralized zucchini in a colander with a pinch of salt and let it sit for about 10 minutes to drain excess moisture.
  • Pat the zucchini dry with paper towels to remove any remaining moisture.
• Mix the Filling:
  • In a large bowl, combine the marinara sauce, ricotta cheese, chopped fresh basil or parsley, dried oregano, dried basil, garlic powder, salt, and pepper.
  • Stir in the zucchini noodles until they are well coated with the sauce mixture.
• Assemble the Dish:
  • Lightly grease a baking dish with olive oil or olive oil spray.
  • Transfer the zucchini mixture into the baking dish, spreading it evenly.
  • Sprinkle the shredded mozzarella cheese and grated Parmesan cheese evenly over the top.
• Bake:
  • Bake in the preheated oven for 25-30 minutes, or until the cheese is melted and bubbly, and the zucchini is tender.
• Serve:
  • Allow the dish to cool slightly before serving.
  • Garnish with extra fresh basil or parsley if desired.

VEGAN SPAGHETTI SQUASH WITH MUSHROOM MARINARA SAUCE (25G CARBS)

Ingredients:

For the Spaghetti Squash:

• 1 large spaghetti squash
• 2 tbsp olive oil
• Salt and pepper, to taste

For the Mushroom Marinara Sauce:

• 2 tbsp olive oil
• 1 cup diced onion
• 3 cloves garlic, minced
• 2 cups sliced mushrooms (such as cremini or button)
• 1 can (15 oz) crushed tomatoes
• 1/4 cup tomato paste
• 1 tsp dried basil
• 1 tsp dried oregano
• 1/4 tsp red pepper flakes (optional, for heat)
• Salt and pepper, to taste
• Fresh basil for garnish (optional)

Instructions:

• Prepare the Spaghetti Squash:
  • Preheat your oven to 400°F (200°C).
  • Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  • Brush the cut sides with olive oil and season with salt and pepper.
  • Place the squash cut-side down on a baking sheet lined with parchment paper.
  • Roast in the oven for 40-45 minutes, or until tender and the strands can be easily pulled with a fork.
• Prepare the Mushroom Marinara Sauce:
  • While the squash is roasting, heat olive oil in a large skillet over medium heat.
  • Add the diced onion and cook until translucent, about 3-4 minutes.
  • Add the minced garlic and cook for an additional 1 minute.
  • Stir in the sliced mushrooms and cook until they release their juices and become golden brown, about 5-7 minutes.
  • Add the crushed tomatoes, tomato paste, dried basil, dried oregano, and red pepper flakes (if using).
  • Simmer the sauce for 10-15 minutes, stirring occasionally, until it thickens slightly.
  • Season with salt and pepper to taste.
• Assemble the Dish:
  • Once the spaghetti squash is roasted, use a fork to scrape out the strands and place them into a serving dish or individual bowls.
  • Top with the mushroom marinara sauce.
• Garnish and Serve:
  • Garnish with fresh basil if desired.
  • Serve warm and enjoy your hearty, vegan spaghetti squash with mushroom marinara sauce!

COLD LEMON ZOODLES (8G CARBS)

Ingredients:

• 4 medium zucchinis, spiralized into zoodles
• 2 tbsp olive oil
• Juice of 1 large lemon
• 1 tsp lemon zest
• 1 tbsp chopped fresh parsley (or basil)
• 1 clove garlic, minced
• Salt and pepper, to taste
• 1/4 cup grated Parmesan cheese (optional, for garnish)
• 1 tbsp pine nuts or slivered almonds (optional, for garnish)

Instructions:

• Prepare the Zoodles:
  • Toss the spiralized zucchini with a pinch of salt and let it sit in a colander for about 10 minutes to drain excess moisture.
  • Pat the zoodles dry with paper towels.
• Make the Lemon Dressing:
  • In a small bowl, whisk together olive oil, lemon juice, lemon zest, minced garlic, salt, and pepper.
• Combine and Chill:
  • In a large bowl, toss the zoodles with the lemon dressing until well coated.
  • Stir in the chopped fresh parsley or basil.
• Garnish and Serve:
  • If desired, sprinkle with grated Parmesan cheese and pine nuts or slivered almonds.
  • Chill in the refrigerator for about 10-15 minutes before serving to allow the flavors to meld.

VEGAN KETO EVERYTHING BAGELS (1G CARBS)

Ingredients:

For the Bagels:

• 1 1/2 cups almond flour
• 1/4 cup coconut flour
• 1 tbsp psyllium husk powder
• 1/4 cup ground flaxseed
• 1/2 tsp baking powder
• 1/2 tsp salt
• 2 tbsp nutritional yeast (optional, for added flavor)
• 1/2 cup water
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar

For the Everything Seasoning:

• 1 tbsp sesame seeds
• 1 tbsp poppy seeds
• 1 tbsp dried minced garlic
• 1 tbsp dried minced onion
• 1/2 tsp coarse salt

Instructions:

• Preheat the Oven:
  • Preheat your oven to 350°F (175°C).
  • Line a baking sheet with parchment paper.
• Prepare the Bagel Dough:
  • In a large bowl, combine almond flour, coconut flour, psyllium husk powder, ground flaxseed, baking powder, salt, and nutritional yeast (if using).
  • In a separate bowl, mix together water, olive oil, and apple cider vinegar.
  • Gradually add the wet ingredients to the dry ingredients, stirring until a dough forms. It should be thick and slightly sticky.
• Shape the Bagels:
  • Divide the dough into 6 equal portions and shape each into a ball.
  • Use your finger to create a hole in the center of each ball, then gently shape into bagel forms.
  • Place the shaped bagels on the prepared baking sheet.
• Add the Everything Seasoning:
  • In a small bowl, mix together sesame seeds, poppy seeds, dried minced garlic, dried minced onion, and coarse salt.
  • Sprinkle the seasoning mixture evenly over the top of each bagel.
• Bake:
  • Bake in the preheated oven for 25-30 minutes, or until the bagels are golden brown and firm to the touch.
• Cool and Serve:
  • Allow the bagels to cool on a wire rack before slicing.

SWEET POTATO, TOMATO, KALE AND HALLOUMI SHEET TRAY (16G CARBS)

Ingredients:

• 2 medium sweet potatoes, peeled and cut into 1-inch cubes
• 1 cup cherry tomatoes, halved
• 1 bunch kale, stems removed and leaves torn into bite-sized pieces
• 8 oz halloumi cheese, cut into 1-inch cubes
• 3 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and pepper, to taste
• Fresh parsley or basil for garnish (optional)

Instructions:

• Preheat the Oven:
  • Preheat your oven to 400°F (200°C).
  • Line a large baking sheet with parchment paper or lightly grease it.
• Prepare the Vegetables:
  • In a large bowl, toss the sweet potato cubes with 2 tablespoons of olive oil, dried oregano, smoked paprika, garlic powder, salt, and pepper.
  • Spread the sweet potato cubes in a single layer on the prepared baking sheet.
• Roast the Sweet Potatoes:
  • Roast in the preheated oven for 20 minutes, or until the sweet potatoes start to become tender.
• Add the Tomatoes and Halloumi:
  • While the sweet potatoes are roasting, toss the cherry tomatoes with the remaining 1 tablespoon of olive oil.
  • After 20 minutes, remove the baking sheet from the oven and add the cherry tomatoes and halloumi cubes to the sheet. Stir everything together.
• Continue Roasting:
  • Return the baking sheet to the oven and roast for an additional 15-20 minutes, or until the sweet potatoes are fully tender and the halloumi is golden and slightly crispy.
• Add the Kale:
  • Remove the baking sheet from the oven and scatter the kale over the hot vegetables and halloumi.
  • Return to the oven for 5-7 minutes, or until the kale is wilted and crispy.
• Serve:
  • Garnish with fresh parsley or basil if desired.
  • Serve warm as a satisfying and nutritious meal.

PESTO ZOODLES (14G CARBS)

Ingredients:

• 4 medium zucchinis, spiralized into zoodles
• 1 cup basil pesto (store-bought or homemade)
• 1 tbsp olive oil
• 1/4 cup grated Parmesan cheese (optional, for garnish)
• Cherry tomatoes, halved (optional, for garnish)
• Pine nuts or slivered almonds (optional, for garnish)
• Salt and pepper, to taste

For Homemade Basil Pesto (if not using store-bought):

• 2 cups fresh basil leaves
• 1/2 cup pine nuts (or walnuts)
• 1/2 cup grated Parmesan cheese
• 2-3 cloves garlic
• 1/2 cup olive oil
• Salt and pepper, to taste

Instructions:

• Prepare the Pesto (if making from scratch):
  • In a food processor, combine basil leaves, pine nuts, grated Parmesan cheese, and garlic.
  • Pulse until finely chopped.
  • With the food processor running, slowly drizzle in olive oil until the mixture is smooth.
  • Season with salt and pepper to taste. Set aside.
• Prepare the Zoodles:
  • Toss the spiralized zucchini with a pinch of salt and let it sit in a colander for about 10 minutes to drain excess moisture.
  • Pat the zoodles dry with paper towels.
• Cook the Zoodles:
  • Heat olive oil in a large skillet over medium heat.
  • Add the zoodles and sauté for 2-3 minutes, or until just tender. Be careful not to overcook to avoid mushy zoodles.
• Add the Pesto:
  • Remove the skillet from heat.
  • Stir in the basil pesto, ensuring the zoodles are well coated.
• Garnish and Serve:
  • Transfer the pesto zoodles to serving plates.
  • Garnish with grated Parmesan cheese, cherry tomatoes, and pine nuts or slivered almonds if desired.
  • Season with additional salt and pepper to taste.

MINI EGGPLANT PIZZAS (13G CARBS)

Ingredients:

• 2 medium eggplants
• 1/2 cup marinara sauce or pizza sauce (look for low-sugar options)
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1/2 cup sliced black olives (optional)
• 1/2 cup sliced bell peppers (optional)
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 1/4 tsp garlic powder
• Salt and pepper, to taste
• Fresh basil or parsley for garnish (optional)

Instructions:

• Preheat the Oven:
  • Preheat your oven to 375°F (190°C).
  • Line a baking sheet with parchment paper or lightly grease it.
• Prepare the Eggplants:
  • Slice the eggplants into 1/2-inch thick rounds.
  • Arrange the slices on the prepared baking sheet in a single layer.
  • Lightly brush or spray the eggplant slices with olive oil and season with salt and pepper.
• Roast the Eggplants:
  • Roast in the preheated oven for 15 minutes, or until the eggplant slices start to become tender.
• Assemble the Mini Pizzas:
  • Remove the baking sheet from the oven.
  • Spoon a small amount of marinara sauce onto each eggplant slice.
  • Sprinkle with shredded mozzarella cheese and grated Parmesan cheese.
  • Add optional toppings like sliced olives and bell peppers.
  • Sprinkle dried oregano, dried basil, and garlic powder over the top.
• Bake:
  • Return the baking sheet to the oven and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly and the eggplants are fully tender.
• Garnish and Serve:
  • Remove from the oven and let cool slightly.
  • Garnish with fresh basil or parsley if desired.
  • Serve warm as a delicious and low-carb alternative to traditional pizza.

MEAL-PREP CREAMY KALE CAESAR SALAD (8G CARBS)

Ingredients:

For the Salad:

• 1 bunch kale, stems removed and leaves chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup shredded Parmesan cheese
• 1/4 cup sliced almonds or croutons (optional, for crunch)
• 1/2 cup cooked and cooled chicken breast, diced (optional, for added protein)

For the Creamy Caesar Dressing:

• 1/2 cup Greek yogurt (plain and unsweetened)
• 1/4 cup mayonnaise
• 2 tbsp lemon juice
• 2 tbsp grated Parmesan cheese
• 1 clove garlic, minced
• 1 tsp Dijon mustard
• 1/2 tsp Worcestershire sauce
• Salt and pepper, to taste

Instructions:

• Prepare the Kale:
  • In a large bowl, massage the chopped kale with a pinch of salt and a small drizzle of olive oil. This helps soften the kale and makes it more flavorful.
  • Let the kale sit for about 10 minutes.
• Make the Creamy Caesar Dressing:
  • In a medium bowl, whisk together Greek yogurt, mayonnaise, lemon juice, grated Parmesan cheese, minced garlic, Dijon mustard, and Worcestershire sauce.
  • Season with salt and pepper to taste. Adjust seasoning as needed.
• Assemble the Salad:
  • Add cherry tomatoes, shredded Parmesan cheese, and optional sliced almonds or croutons to the massaged kale.
  • If using chicken breast, add the diced chicken to the salad.
• Dress the Salad:
  • Toss the salad with the creamy Caesar dressing until well coated.
  • If meal-prepping, divide the salad into airtight containers and store in the refrigerator for up to 4 days.
• Serve:
  • Before serving, give the salad a quick toss to redistribute the dressing.

ZOODLE STIR-FRY (18G CARBS)

Ingredients:

• 4 medium zucchinis, spiralized into zoodles
• 1 cup bell peppers, thinly sliced (any color)
• 1 cup snap peas, trimmed
• 1 cup carrots, julienned
• 1/2 cup red onion, thinly sliced
• 2 cloves garlic, minced
• 1 tbsp ginger, minced
• 2 tbsp olive oil or sesame oil
• 1/4 cup low-sodium soy sauce or tamari
• 1 tbsp hoisin sauce (optional)
• 1 tbsp rice vinegar
• 1/2 tsp red pepper flakes (optional, for heat)
• 2 green onions, sliced (for garnish)
• Sesame seeds (for garnish, optional)

Instructions:

• Prepare the Vegetables:
  • Heat the olive oil or sesame oil in a large skillet or wok over medium-high heat.
• Cook the Aromatics:
  • Add minced garlic and ginger to the skillet. Sauté for about 30 seconds, or until fragrant.
• Stir-Fry the Vegetables:
  • Add the sliced red onion, bell peppers, snap peas, and carrots to the skillet.
  • Stir-fry for 3-4 minutes, or until the vegetables are just tender but still crisp.
• Add the Zoodles:
  • Add the zoodles to the skillet and stir-fry for an additional 2-3 minutes, or until the zoodles are heated through and slightly softened.
• Add the Sauce:
  • Stir in the soy sauce or tamari, hoisin sauce (if using), rice vinegar, and red pepper flakes (if using).
  • Cook for an additional 1-2 minutes, tossing to coat the vegetables evenly with the sauce.
• Serve:
  • Garnish with sliced green onions and sesame seeds if desired.
  • Serve warm, either on its own or over a bed of cauliflower rice for a complete meal.

QUICHE WITH GLUTEN-FREE SWEET POTATO CRUST (15G CARBS)

Ingredients:

For the Sweet Potato Crust:

• 2 medium sweet potatoes, peeled and grated (about 2 cups)
• 1/4 cup almond flour
• 1/4 cup coconut flour
• 1 egg
• 1/2 tsp salt
• 1/2 tsp ground pepper
• 1/2 tsp dried thyme (optional)

For the Quiche Filling:

• 6 large eggs
• 1 cup milk or dairy-free alternative
• 1 cup shredded cheese (cheddar, Swiss, or your choice)
• 1/2 cup cooked and crumbled bacon or sausage (optional)
• 1 cup spinach or kale, chopped
• 1/2 cup diced bell peppers
• 1/4 cup finely chopped onion
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• Salt and pepper, to taste

Instructions:

• Preheat the Oven:
  • Preheat your oven to 375°F (190°C).
• Prepare the Sweet Potato Crust:
  • In a large bowl, combine grated sweet potatoes, almond flour, coconut flour, egg, salt, pepper, and dried thyme (if using).
  • Mix until well combined.
  • Press the mixture evenly into the bottom and up the sides of a 9-inch pie dish or quiche pan.
• Bake the Crust:
  • Bake the crust in the preheated oven for 15-20 minutes, or until it starts to set and turn slightly golden. Remove from the oven and set aside.
• Prepare the Quiche Filling:
  • In a large bowl, whisk together eggs and milk.
  • Stir in shredded cheese, cooked bacon or sausage (if using), spinach or kale, bell peppers, onion, dried basil, dried oregano, salt, and pepper.
• Assemble the Quiche:
  • Pour the filling mixture into the pre-baked sweet potato crust.
  • Smooth the top with a spatula.
• Bake the Quiche:
  • Return the quiche to the oven and bake for 35-40 minutes, or until the filling is set and the top is golden brown.
• Cool and Serve:
  • Allow the quiche to cool slightly before slicing.
  • Serve warm or at room temperature.

TOMATO SALAD WITH GRILLED HALLOUMI AND HERBS (8G CARBS)

Ingredients:

• 2 cups cherry tomatoes, halved
• 1 cup grape tomatoes, halved
• 8 oz halloumi cheese, sliced into 1/4-inch thick pieces
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• Salt and pepper, to taste
• 1/4 cup fresh basil leaves, torn
• 1/4 cup fresh parsley, chopped
• Optional: 1 tbsp pine nuts or sliced almonds, toasted (for added crunch)

Instructions:

• Grill the Halloumi:
  • Preheat a grill pan or outdoor grill over medium heat.
  • Brush the halloumi slices with 1 tablespoon of olive oil.
  • Grill the halloumi for 2-3 minutes per side, or until golden brown and grill marks appear. Remove from the grill and set aside.
• Prepare the Salad:
  • In a large bowl, combine cherry tomatoes and grape tomatoes.
• Make the Dressing:
  • In a small bowl, whisk together the remaining 1 tablespoon of olive oil, balsamic vinegar, dried oregano, dried basil, salt, and pepper.
• Assemble the Salad:
  • Drizzle the dressing over the tomatoes and toss to coat evenly.
  • Tear the grilled halloumi slices into bite-sized pieces and add them to the salad.
  • Gently toss again to combine.
• Garnish and Serve:
  • Garnish with fresh basil leaves, fresh parsley, and optional pine nuts or sliced almonds.
  • Serve immediately or at room temperature.