High Protein Vegetarian Meals
If youve decided to start following a more plant-based diet, you may be concerned about getting enough protein.
However, as long as youre following a balanced vegetarian diet rich in whole foods, getting enough protein could be easier than you may think.
Here are a few plant-based high protein meal ideas.
Mushroom And Spinach Cauliflower Rice
This will quickly become your go-to side dish for all family occasions. Stylish Cravings made it to go with her Thanksgiving meal, but its too good to be confined to the holiday season. Low carb, with the lightness of cauliflower rice and the heft of mushrooms, youll be eating this all year round.
Avocado Spinach Fitness Smoothie
4 grams protein, 3 grams net carbohydrates per 100 calories
This is an interesting smoothie that I had to include in this list of recipes. In general, smoothies are an easy meal replacement to make when youre short on time.
It combines multiple different vegan protein sources into an odd-looking, but great tasting smoothie:
- Vegan protein powder
- Walnuts or almonds
- Soy milk
Depending on the protein powder and amount of maple syrup you include, this smoothie can have even better macros than the ones I calculated above.
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Top Five Tips For A Low
Its also important to spread your protein throughout the day instead of eating most of it in one sitting. Thats because your body uses protein best when you eat a minimum of 20 grams at a time, though you probably dont need more than 35 grams.12
Is there a maximum amount of protein your body can absorb at one time? Although that amount isnt agreed upon by all nutrition experts, in order to meet your protein needs with plants, aim for about 25-35 grams at each meal.13
Our list of low-carb vegan protein foods shows you how to get the right amounts of the right kinds of plant protein.
Low Carb Vegetarian Appetizers
Appetizers are a delicious way to start your meal. The key to preparing a low carb appetizer is to leave out the bread, and use a vegetables in its place.
These appetizers range from zucchini pizza boats, that use sliced zucchini as the base, topped with mozzarella, and fresh veggies. Instead of chicken wings, youll find simple to make buffalo cauliflower bites. Use sliced veggies to enjoy these low carb dips.
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The Ultimate Vegan Protein Burrito
Beans, quinoa, hemp seeds, and sprouted grain tortillas push the protein content of these Ultimate Vegan Protein Burritos to 22 grams per serving.
Not only are these burritos brimming with protein, but theyre also an excellent source of healthy fat, fiber, vitamins, minerals, and protective plant compounds thanks to ingredients like avocado, cilantro, pico de gallo, and kale.
One of the star ingredients in this recipe, hemp seeds are an excellent source of protein for vegans, providing nearly 10 grams per 3-tablespoon serving (
Here are a few ideas for high protein and paleo-friendly meals.
Delicious Low Carb High Protein Vegetarian Recipes
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This compilation of low carb high protein vegetarian recipes will keep you topped up with breakfast, lunch and snack options for days!
The benefits of a low carb high protein diet for weight loss are well known. The protein keeps you feeling fuller for longer, allowing you to lose weight while maintaining muscle mass.
Whether youre focusing on keeping your macronutrients between certain ranges, or youre just trying to swap out high carb foods for protein wherever possible, these low carb vegetarian recipes have got you covered!
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The 22 Best High Protein Low Carb Vegetarian Foods For Bodybuilding
Protein is king in the world of bodybuilding, and getting enough of it on a plant-based vegetarian diet can be challenging. Making gains in the gym doesnt need to come at the cost of missing out on the health benefits of a plant-based vegetarian diet though. In this post well be covering 23 of the best high protein low carb vegetarian foods for bodybuilding and strength gains.
Easy Keto Broccoli Cheese Slow Cooker Soup
When its wintertime, you just want to hibernate. And slurp some soup.
This soup is creamy, cheesy, and oh so comforting. It feels like a warm hug.
Thats because youre cooking it in a slow cooker. So, all the flavors fully develop.
So, make sure you have a slow cooker. If you dont have one, this one wont break the bank.
Besides being delicious, this soup is pretty nutritious. The broccoli provides Vitamin C, which is good for your immune system.
Meanwhile, the cheese provides calcium, which is good for healthy bones.
Now, this soup uses fresh broccoli. But if you dont have fresh broccoli on hand, you can use frozen.
Just make sure to reduce your cooking time by half. Thats because the frozen broccoli will cook a lot faster.
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Low Carb High Protein Vegan Egg Roll In A Bowl
This egg roll in a bowl recipe is veggie-packed, high in protein, low in calories and super tasty! I did have it with some rice on the side, because its a lighter meal and I was pretty hungry. So if youre really hungry, either double the recipe or serve with rice, noodles or whatever you desire. Recipe here.
- Ready in: 25 minutes | Serves: 2
- Kcal: 260 | Protein: 17g | Carbohydrates: 14g | Total Fat: 18g
This is a simple and delicious gluten free vegan recipe that you can meal prep for the week. The ingredients include canned black beans, tomatoes, avocado, quinoa, jalapeno and a herby cream cheese sauce. Recipe here.
- Ready in: 40 minutes | Serves: 3
- Kcal: 418 | Protein: 17g | Carbohydrates: 55g | Total Fat: 17g
Low Carb Chocolate Smoothie Bowl
Are you all about the sweets? Me too!
This smoothie is sure to satisfy your sweet tooth. The combination of chocolate and raspberries is a definite winner.
And the pomegranate arils and walnuts add a nice texture. So, you dont feel like youre eating melted ice cream.
To boost the amount of protein, youll be using protein powder. Make sure you use a good low carb protein powder like Isopure Zero Carb.
Just like the name implies, it contains zero grams of net carbs per serving. And it provides 25 grams of protein per serving.
This smoothie bowl is great for breakfast or a snack.
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Cheesy Spinach & Mushroom Breakfast Casserole
Weekends are the perfect time for puttering around in your pajamas. And enjoying a nice cup of coffee.
But we still need to feed the family breakfast, right? This breakfast casserole is the perfect option.
Its cheesy, creamy, and just plain delicious. And the mushrooms and spinach add extra nutrition.
And it has a lot of protein. Perfect for growing kids.
Also, it makes 12 servings. So, you can make it on Saturday and have plenty of leftovers for breakfast the next day.
Now, thats how I like to roll. Check out more high protein vegetarian meals here.
Time for another egg dish. After all, you can never get enough eggs, right?
This frittata isnt your typical frittata. Thats because its full of Mediterranean flavors.
From the leeks, to the feta cheese, to the fresh dill. Your taste buds will be delighted.
To make it, youll need an oven-proof skillet. Thats because youll be cooking your frittata on the stovetop before placing it in the oven to bake.
I recommend this skillet here. Its not only oven-proof, it also cooks food evenly. So, you dont have undercooked eggs in some places and overcooked eggs in other places. Yuck!
Low Carb Vegetarian Recipes
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Parmesan Crusted Pork Chops
Chicken is good and all. But sometimes, you need a change.
These pork chops are off-the-charts amazing. They are juicy and tender on the inside and crispy on the outside.
And theyre crusted in Parmesan cheese and crushed pork rinds. So, theyre full of flavoryoull definitely want these on your weekly rotation.
Besides making a good breading, pork rinds are perfect for snacking on too. Theyre low carb and they contain lots of protein too.
So, theyre quite filling. Feel free to get some here.
These pork chops are filling just the way they are. But for extra nutrition, you can serve them with a simple arugula salad.
The Secret To Low Carb High Protein Vegan Recipes
When compiling these recipes we have made sure to pick recipes with a very specific nutritional profile.
Each recipe has at least 15g of protein and less than 20g of carbohydrates.
We have also made sure that the fat content is low . None of these recipes have any more than 25g of fat, of which no more than 10g are saturated fats!
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Delicious Low Carb Vegetarian Recipes
HurryTheFoodUp is reader-powered. If you click through using links on our site we may earn a small commission at no cost to you.
Weve got 16 delicious and easy low carb vegetarian recipes for you to try today.
From zoodles to cauliflower rice to salads, weve found all kinds of ways to deliver delicious vegetarian meals while cutting down on carbs!
So if low carb vegetarian dishes are what youre after, look no further!
Why Youll Love This Recipe
- Dietary Features: Vegan, grain-free can be gluten-free, can be oil-free, can be nut-free.
- Nutrition Features: For a plant-based meal, its lower in carbs while being rich in protein and healthy fats.
- Packed with flavour and texture.
- The delicious sweet and tangy almond satay sauce.
- You can use the cabbage rice idea for other recipes.
- They make a great option for vegan meal prep.
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Cauliflower Crusted Grilled Cheese Sandwiches
Thought that grilled cheese sandwiches were a thing of the past? Think again!
These grilled cheese sandwiches are crispy, cheesy, and oh, so comforting. Perfect for those days when you need some pampering.
In fact, I prefer them to the original. Thats because the cauliflower adds freshness and extra nutrition.
To keep them low carb, you use cauliflower to make your bread. Now it does take some time to make, but definitely well worth it.
Besides being tasty, theyre good for you too. One serving provides almost 25% of your daily fiber needs.
They are also rich in calcium and contain Vitamin A too.
Do you like savory tarts? Then youll be sure to love this tart.
The richness of the ricotta cheese is a nice contrast to the freshness of the zucchini. And the whipping cream adds an extra layer of creaminess.
The crunchy crust is the icing on top of the cake, ahem, tart.
Best of all, one slice contains less than 5 grams of net carbs. Yippee!
To keep it low carb, you will be using almond flour. Besides being low carb, almond flour is also rich in Vitamin E, which you need for healthy skin.
And you can use it for much for than baking. You can use it to thicken your gravies, make pancakes, and coat your zucchini to make zucchini fries. If youd like to try some, you can get some here.
Smoky Maple Tofu Sandwich
This is one serious sandwich! Its a regular TLT , though its bursting with extras, too.
Youll start with what you might expect lettuce and sliced tomato but then theres also vegan mayo, caramelized onions, mashed avocado, and mustard.
Oh, and did I mention the smoky maple tofu?
Dont worry you wont need to smoke anything for hours to get the flavor. Just use liquid smoke!
Looking for a hearty, protein-packed, savory way to start your day? Look no further!
This dish needs just a handful of ingredients, making it pretty cheap to make.
When you serve it with some fried eggs , it makes for one delicious breakfast.
So, yes, this dish is incredibly healthy. It has so much goodness from all that spinach, along with some phenomenal protein from the paneer.
But it doesnt look the best.
If you can get past the deep green look, youll love this with some coconut rice or naan bread.
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Spinach Feta Savory Pancakes
I love making mini pancakes. Theyre great for lunch with a side salad or cauliflower rice. Theyre also my favorite grab-and-go snack as theyre super portable. This recipe from Joy Filled Eats delivers tiny parcels of tangy cheese and nutritious spinach. Pop them in your handbag and youre set until supper.
Greek Yogurt And Cottage Cheese
10g protein per 100g and 3.6g net carbs
Greek yogurt and cottage cheese are packed with protein, which makes them a much better option over regular yogurt. We all know protein and healthy fats keep you fuller for longer.
So enjoy some Greek Yoghurt for breakfast alongside grain-free granola with added coconut cream, nuts, and berries for a fantastic high-protein low-carb vegetarian breakfast.
Cottage cheese is another versatile source of protein. it can be sprinkled onto salads, spread on toast, and even made sweet for a quick and easy high-protein dessert.
10g protein per 100g and 4.8g net carbs
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Chocolate Almond Protein Bars
You have to eat breakfast, and it might as well be a good one. When you’re searching for something that is high in protein and low in carbs, you might be scratching your head and wondering what to eat… especially if you follow a vegan diet.
These Chocolate Almond Protein Bars are from Popsugar and have 10 grams of protein per bar. They have raw almonds, cinnamon, rolled oats, a vegan vanilla protein powder, maple syrup, sea salt, and optional dairy-free chocolate chips. They’re also low in carbs at only 17 grams per bar. Chocolate and almond are delicious together, and we can’t wait to make these.
Low Carb Vegetarian Salads
When making a hearty salad include leafy greens, non-starchy vegetables, sliced nuts , and cheese for added crunch, and to give your salad bulk. Youll find healthy and great foods to satisfy every taste.
These salads have rich avocado, cubed cheese, creamy coconut milk dressings, or vinaigrettes with olive oil on fresh greens! These salads are packed with lots of veggies, are filling enough to make a meal, and are a great option for lunch or dinner!
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Why Is Protein Important
Protein is important for everyone, no matter what diet you follow! Its highlighted for vegans and vegetarians because animal protein is considered complete protein and few plant-based sources are complete proteins.
Make sure youre getting a variety of protein sources in your diet each day. Protein is necessary to maintain and repair tissues. Its important for many body functions and can help with weight maintenance.
Roasted Veggie Mason Jar Salad
Making a salad in a mason jar is just plain fun. Eating veggies can get old fast, and if you’re plant-based, you know that they’re a big part of your daily meals.
Thanks to this Roasted Veggie Mason Jar Salad Recipe from Eating Well, you can make a salad that is high in protein and low in carbs.
This salad has mixed greens, roasted vegetables, and pumpkin seeds. It’s got protein from tofu and a cashew sauce. The recipe suggests making this for lunch and that’s definitely a good idea, but we think that it would make a great dinner, too.
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How To Start A Low
To become a low-carb vegetarian, you will want a ratio of quality protein, healthy fats, and nutrient-dense carbohydrates that fit into your lifestyle.
What to avoid:
- You can begin by simply cutting back on the bread, pasta, rice, fruit, and dried fruit that many vegetarians rely on.
- Cut back on chocolate, candy, sweet desserts, cakes, and cookies.
- No more fruit juice, fruit-based smoothies, and dried fruit bliss balls. They are all high in natural sugars.
- If possible, try to moderate your consumption of carb-heavy beans such as pinto beans, garbanzo beans, and black beans, to name a few.
- And cut back on your tomato passata sauce and pasta, which are nutrient-poor and high carb.
What to enjoy:
- Enjoy delicious colorful salads with protein such as cheese, nuts, eggs, and fish .
- Add some high-protein nuts and seeds such as chia seeds, pumpkin seeds, or hemp seeds.
- Enjoy high-protein dairy such as natural yogurt, Greek yogurt, hard cheese, feta cheese, sour cream, and cottage cheese.
- If your vegetarian diet allows eggs as your animal protein, this is a great portable high-protein low-carb addition to any meal or snack.
- To help you stay satisfied on a low-carb diet, you’ll also want to add plenty of healthy plant-based fats to your meals.