Sometimes I wish I was the type of person who could just grab a bite to eat without feeling like a high-maintenance eater. A night out would be so much simpler if I didn’t have to ask about gluten-free alternatives or meatless versions on the menu. But, ultimately, after years of trial, error, bites, and swallows, I’ve learned what makes my body feel (and look) better. And as it turns out, my body thrives when my meals are centered around low-carb high-protein vegetarian recipes.
While there are definitely more options in the restaurant world today, I always prefer cooking at home and discovering recipes that meet my nutritional needs (not to mention tailored tastebuds!). Which, admittedly, is still a bit of a challenge.
The Best Vegetarian Protein Sources
Before we roll into the low-carb high-protein vegetarian recipes I found, I wanted to share a cheat sheet with a few of my go-to vegetarian protein sources that might help you on your plant-based eating journey:
Chickpeas: almost 11 grams protein / 35 grams carbohydrates per cup (cooked)
Paneer (an unaged Indian cheese made from curdled milk and acid): 21 grams protein / 3.5 grams carbohydrates per 3.5 ounce serving
Tofu: 8 grams protein / 3.5 gram carbohydrates per 2 ounce serving
Black Beans: 19 grams protein / 40 grams carbohydrates per cup (cooked)
Lentils: almost 18 grams of protein / approximately 40 grams carbohydrates per cup (cooked)
Eggs: 6 grams protein / 0.6 grams carbohydrates per egg (cooked)
Tempeh (a fermented soybean product): 34 grams of protein / 13 grams carbohydrates per cup
Halloumi (a brined cheese that originated from Cyprus): 7 grams of protein / 0 grams carbohydrates per one-ounce serving
16 Low-Carb High-Protein Vegetarian Recipes
When I was asked to share my favorite low-carb high-protein vegetarian recipes, I welcomed the opportunity to take a good look into my eating archives. As a vegetarian, I’ve found that recipes often tick two out of three boxes for me: super low carb and plant-forward but little to no protein or they’re vegetarian with heaps of protein, but a total carb fest. As I said, it’s a challenge, albeit a delicious one.
With all of that in mind, here are my favorite recipes (you’ll see lots of the proteins listed above). Think: 1) high in protein, 2) low in carbs, and 3) all vegetarian. Let’s get to it.
Paneer Tikka Kebabs
Why We Love It: Think kebabs are just for summer outdoor hangs? Think again. These paneer tikka kebabs can be assembled quickly, and the garam masala, cumin, and chili powder add delicious, spicy interest. They’re tasty all year round.
Hero Ingredient: Paneer adds a protein punch.
Charred Cabbage With Cashew Cream
Why We Love It: That’s right—cabbage is the newest “unsexy” veg we’re making cool again. Camille brilliantly roasts the cabbage until it’s caramelized and charred. It plays perfectly with the plant-based, tahini-laced cashew cream.
Hero Ingredient: As Camille says, charred cabbage gives major main character energy.
Spicy Watermelon Feta Salad
Why We Love It: This super simple recipe gives all the romanticize-your-life, al fresco vibes. And though I’d recommend serving it alongside a more satisfying main, the feta gives a nice boost of protein for a well-rounded mea.
Hero Ingredient: The basil garnish at the end adds the perfect amount of freshness.
Crispy Torn Halloumi Salad
Why We Love It: This salad has everything. Texture, color, and yes—protein. It’s a delicious lunchtime staple, combining creamy avocado, crisp and crunchy cucumber, and plenty of herbs.
Hero Ingredient: If you’re not adding crispy halloumi (OK, fresh is delicious too) to every salad you make from here on out, what are you doing?
Asparagus Frittata with Goat Cheese and Spring Veggies
Why We Love It: Frittatas are the ultimate fridge clean-out recipe. Load up your pan with whatever veggies are on their last legs. In the case of this recipe, it’s packed with plenty of spring veggies (think: mushrooms, baby potatoes, and onion) and finished off with creamy, tangy goat cheese. It’s a perfect breakfast, lunch, or dinner meal.
Hero Ingredient: Load on the fresh herbs at the end. They add so much flavor—and make the final result all the more stunning.
Caramelized Onion and Spinach Stuffed Portobello Mushrooms
Why We Love It: Sure, any vegetarian has had their fair share of portobello mushrooms. But trust me: this is not at all like the rubbery, watery ‘shrooms of yore. It’s the mozzarella, parmesan, and crispy breadcrumbs that sets this dish apart.
Hero Ingredient: Those toasted breadcrumbs yield the perfect amount of crunch.
Avocado Caprese Salad
Why We Love It: A gorgeous mix of perfectly ripe avocado, tomatoes at their peak, fresh-torn basil, and creamy burrata all topped with a big pinch of flaky salt. This is caprese with the volume turned up—you’re going to love it.
Hero Ingredient: The avocado deserves top billing. Though it’s not a staple in the classic caprese, I’ll be adding it to all my Italian-inspired salads from here on out.
Green Shakshuka
Why We Love It: Traditional shakshuka features a spicy, tomato-based sauce. But in the spirit of switching things up every so often, this version leans on spinach and cream for a vibrant, fresh-tasting spin. If your fridge needs a good clean-out, this is the recipe to make.
Hero Ingredient: Cumin, coriander, and paprika are the ultimate spice trifecta.
Spicy Turkish Eggs Breakfast Bowl
Why We Love It: Turkish eggs are making their way across the social space, trending on all the platforms I find myself on. But these are more than a passing moment—they deserve a permanent spot in your breakfast and lunch rotation. A simple, spicy Greek yogurt base topped with perfectly-poached eggs. Obviously, a crunchy, toasty bread (take your pick) is the perfect utensil replacement.
Hero Ingredient: This recipe is the reason you’ll learn to perfect your poached eggs.
Mediterranean Kale Salad
Why We Love It: If your salad game is looking a little bland, switch things up with this Mediterranean-inspired mix. Crunchy chickpeas, creamy avocado, and crisp greens—not to mention a whole block of feta. Yes, this is protein-packed perfection.
Hero Ingredient: Give it up for the honey-tahini dressing. You’ll be pouring it over everything from here on out.
Smoky and Spicy Cauliflower Salad
Why We Love It: This is my go-to lunchtime salad. The smoky and spicy cauliflower (hot sauce, honey, and paprika give it all the flavor) is so easy to prepare in advance. I simply reheat it in the air fryer, then toss it over of the other salad components. Feta, chickpeas, and avocado help make this salad all the more satisfying.
Hero Ingredient: After having this salad, you won’t want to eat cauliflower any other way.
Roasted Honeynut Squash with Hot Honey, Pecans, and Rosemary
Why We Love It: Roasted honeynut squash stuffed with crunchy pecans, earth rosemary, and drizzled with hot honey. This veggie dish is a total showstopper. (And so pretty to capture on camera—your Instagram will thank you.)
Hero Ingredient: Hot honey makes everything all the more delicious. Drizzle it on your pizza and you’ll see what I mean.
Vegetarian Black Bean & Sweet Potato Chili
Why We Love It: There’s nothing quite 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 spicy kick from chili powder.
Hero Ingredient: It’s all about the toppings. Stick to radish, grated cheese, avocado, and herbs if you’re wanting to keep the carbs on the lowdown.
Autumn Stuffed Sweet Potatoes
Why We Love It: Straying away from your usually boring one-note sweet potato recipes, this one from Camille truly shines with the unique additions of goat cheese, pomegranate seed, and tahini sauce. And okay, sweet potatoes aren’t exactly the lowest in carbs, but with the high-protein additions from the chickpeas and tahini, we decided this recipe needed a spot on the list.
Hero Ingredient: A squeeze of lemon right before serving—perfection.
Spring Onion and Goat Cheese Quiche
Why We Love It: Quiche: it’s not just for breakfast, anymore. Satisfy your craving for a hearty meal with this low-carb everything-but-the-kitchen-sink vegetable quiche mixed with creamy goat cheese.
Hero Ingredient: The incredible, edible egg: high-protein, low carb at its finest.
Black Bean and Pineapple Salsa Lettuce Boats
Why We Love It: A protein and fiber-packed meal, snack, or app, toss together a few simple ingredients like a can of black beans, red bell pepper, cilantro, and the key to the dish, sweet, juicy, pineapple.
Hero Ingredient: Adobo chipotle sauce adds a smoky, spicy twist to the dish.
