Sometimes I wish I could just have a bite without feeling like a fancy eater. Going out would be so much easier if I didn’t have to ask for gluten-free alternatives or meat-free versions on the menu. But eventually, after years of trial and error, bites, and swallows, I figured out what makes my body look better. And as a result, my body thrives better when I eat a diet that centers around low-carb, high-protein, plant-based recipes.
While there are certainly more options in today’s restaurant world, I always prefer to cook at home and find recipes that meet my nutritional needs (not to mention my taste buds!). Admittedly, it’s still a bit of a challenge.
Best Vegetarian Sources of Protein
Before we dive into low-carb, high-protein vegan recipes, I wanted to share a quick guide with some of my favorite vegan protein sources that can help you on your plant-based diet journey.
Chickpeas: About 11 grams of protein per cup / 35 grams of carbs (cooked)
Paneer (Unripened Indian cheese made with curdled milk and acid): 21 g protein/3.5 g carbs per 3.5 ounce serving
tofu: 8g protein / 3.5g carbs per 2oz serving
Black beans: 19g protein/40g carbs per cup (cooked)
Lentils: About 18 grams of protein / 40 grams of carbs per cup (cooked)
egg: 6g protein/0.6g carbs per egg (cooked)
Tempeh (Fermented Soy Product): 34g protein/13g carbs per cup
Halloumi (Curtained cheese from Cyprus): 7g protein/0g carbs per 1-ounce serving
16 Low-Carb, High-Protein Vegetarian Recipes
When I was asked to share my favorite low-carb, high-protein vegetarian recipes, I took the opportunity to take a closer look at my diet. As a vegetarian, I’ve found that recipes that work for me often fall into two of three categories: either very low-carb, plant-based, but low or no protein, or high-protein, but carb-heavy vegetarian recipes. As I said, they’re delicious, but challenging.
With all that in mind, here are some of my favorite recipes (you’ll see a lot of them listed above). Think about it: 1) high in protein, 2) low in carbs, and 3) all vegetarian. Let’s get started.
Paneer Tikka Kebab
Why we love it: Think kebabs are only for the summer outdoors? Think again. These paneer tikka kebabs are quick to make, and the garam masala, cumin, and chili powder add a nice, spicy kick. They’re delicious all year round.
Hero Materials: Paneer is rich in protein.
Charred Cabbage with Cashew Cream
Why we love it: That’s right, cabbage is the latest “unsexy” vegetable we’re making cool again. Camille roasts cabbage so well that it’s caramelized and charred. It’s perfect with a cashew cream with vegetable tahini.
Hero Materials: As Camille said, charred cabbage gives the protagonist energy.
Spicy Watermelon Feta Salad
Why we love it: This super simple recipe gives you that outdoor vibe that’s all about romantic living. And while we recommend serving it with a more satisfying main course, the feta provides a nice protein boost for a balanced meal.
Hero Materials: Garnishing with basil at the end adds the perfect amount of freshness.
Crispy Torn Halloumi Salad
Why we love it: This salad has it all. Texture, color, and of course protein. Creamy avocado, crispy, crunchy cucumber, and lots of herbs make this a delicious lunch staple.
Hero Materials: What would you do if you weren’t adding crunchy halloumi to every salad from now on (okay, fresh halloumi is delicious too)?
Asparagus Frittata with Goat Cheese and Spring Vegetables
Why we love it: Frittata is the ultimate fridge-clearing recipe. Fill your pan with the last of your vegetables. This recipe is loaded with spring vegetables (mushrooms, baby potatoes, onions) and topped with creamy, tart goat cheese. It’s the perfect breakfast, lunch, or dinner.
Hero Materials: Top with fresh herbs at the end. Herbs add flavor and make the final result even more amazing.
Portobello mushrooms with caramelized onions and spinach
Why we love it: Sure, any vegetarian has probably eaten a fair amount of portobello mushrooms, but trust me, these are nothing like the chewy, watery mushrooms of old. Mozzarella cheese, Parmesan cheese, and crispy breadcrumbs make this dish special.
Hero Materials: Toasted breadcrumbs provide the perfect crunch.
Avocado Caprese Salad
Why we love it: A wonderful combination of perfectly ripe avocado, ripe tomatoes, freshly torn basil, creamy burrata cheese and a generous sprinkle of salt. This is a caprese with a lot of volume. You’ll love it.
Hero Materials: Avocado deserves top billing. While it’s not essential to a classic Caprese, I’ll be adding it to every Italian-inspired salad from now on.
Green Shakshuka
Why we love it: Traditional shakshuka features a spicy tomato-based sauce. But in the spirit of changing things up every now and then, this version uses spinach and cream to add a vibrant, fresh flavor. If you need to clean out your fridge, try this recipe.
Hero Materials: Cumin, coriander, and paprika are the ultimate spice trio.
Spicy Turkish Egg Breakfast Bowl
Why we love it: Turkey eggs are making their way across social media, trending on every platform I’m on. But this isn’t a passing fad. It deserves a permanent spot in your breakfast and lunch rotation. A simple, spicy Greek yogurt base topped with perfectly boiled eggs. Obviously, a crispy, toasted bun (your choice) is the perfect kitchen-friendly alternative.
Hero Materials: This recipe will help you learn how to make perfect boiled eggs.
Mediterranean Kale Salad
Why we love it: If your salad is looking a little bland, try this Mediterranean-inspired mix: crunchy chickpeas, creamy avocado, crunchy greens, and a block of feta. Yes, it’s protein-packed perfection.
Hero Materials: Forget the honey tahini dressing. You’ll be drizzling it on everything from now on.
Smoky and Spicy Cauliflower Salad
Why we love it: This is my go-to salad for lunch. The smoky, spicy cauliflower (the hot sauce, honey, and paprika give it all its flavor) is super easy to prep ahead of time. I just reheat it in the air fryer and throw it on top of the other salad ingredients. The feta cheese, chickpeas, and avocado make this salad extra satisfying.
Hero Materials: After eating this salad, you won’t want to eat cauliflower any other way.
Roasted Honey Nut Squash with Hot Honey, Pecans and Rosemary
Why we love it: Roasted honey squash with crunchy pecans, earthy rosemary and drizzled with hot honey. This vegan dish is the perfect showstopper. (And it’s too pretty to capture on camera. Instagram will thank you.)
Hero Materials: Hot honey makes everything taste better. Try drizzling it on pizza and you’ll see what I mean.
Vegan Black Bean & Sweet Potato Chili
Why we love it: There’s nothing better than a hearty chili to warm your bones on a cold day. I love how the sweetness of the honey and sweet potatoes balances perfectly with the spiciness of the chili powder.
Hero Materials: It all depends on the toppings. If you want to keep the carbs low, stick to radishes, grated cheese, avocado, and herbs.
Sweet Potatoes Filling the Fall
Why we love it: A departure from the usual boring, monotonous sweet potato recipes, this recipe from Camille really shines with the unique addition of goat cheese, pomegranate seeds, and tahini sauce. And y’know, sweet potatoes aren’t exactly Although it’s the lowest in carbs, it’s high in protein from the chickpeas and tahini, so I thought this recipe had to make the list too.
Hero Materials: It’s perfect if you squeeze some lemon juice into it just before serving.
Green Onion and Goat Cheese Quiche
Why we love it: Quiche: Not just for breakfast anymore. Satisfy your cravings with this low-carb, kitchen-sink vegetable quiche and creamy goat cheese.
Hero Materials: Unbelievably delicious eggs: high in protein and top-notch in carbs.
Black Bean Pineapple Salsa Lettuce Boats
Why we love it: For a meal, snack, or appetizer packed with protein and fiber, mix together a few simple ingredients like canned black beans, red pepper, cilantro, and the heart of the dish: sweet, juicy pineapple.
Hero Materials: Adobo chipotle sauce adds smoky, spicy flavor to dishes.
