At one point or another, everyone hits a wall with their meal planning where they feel stuck in a food rut. When you are putting together a low carb vegetarian diet plan, it takes some extra planning to be sure you have healthy go-to recipes on hand so you can be sure to nourish your body with food that makes you feel your best.
So, what are some ways you can mix up your low carb vegetarian diet? Let’s go on to learn 5 recipe ideas, including great staples to include in your low carb vegetarian diet food list.
Low carb vegetarian diet recipes
1. Low carb breakfast muffins
Breakfast muffins are easy to meal prep and grab for those mornings you are feeling rushed.
Chickpea flour & vegetable muffins
How to make chickpea flour & vegetable muffins
- In a large mixing bowl, add 1.75 cups of garbanzo bean flour, ¾ teaspoon salt, and 2.25 cups water.
- Add in any other herbs and spices you would like, such as onion powder, garlic powder or dried basil.
- Add 3 cups of your choice of diced veggies, such as broccoli, tomatoes, mushrooms and bell pepper, and mix all together.
- Add the batter into a 12-hole muffin tin, for muffin size servings.
- Place the batter-filled tin into the oven and cook for 30-35 minutes at 375 degrees F.
- Use a toothpick to stick the center of a ‘muffin’ to ensure it is cooked through.
- Once cooked completely, let it cool for a few minutes and enjoy.
2. Green smoothie
A green smoothie is a delicious and refreshing vegetarian option that works perfectly for mornings or for a midday snack. The yogurt/avocado provides creaminess for the smoothie, or you can use steamed then frozen zucchini. You can also add a scoop of protein powder or a tablespoon of hemp seeds and chia seeds for an extra boost.
Tip: If you and your digestion are sensitive to weather, have a green smoothie for summer or any hot weather mornings, so you aren’t uncomfortable drinking a cold smoothie on cold mornings.
1 cup frozen spinach
½ – 1 tbsp ginger
3-5 ice cubes
1 cup frozen spinach
1 tbsp almond butter
Dash of cinnamon
3-5 ice cubes
3. Cauliflower Rice
Cauliflower rice is a wonderful staple to add to any low carb vegetarian diet. Instead of reaching for high-carb grains, it adds a lower carb, lighter option that still serves the same purpose but increases your vegetable intake for the day.
You can buy pre-made cauliflower rice or make it at home.
How to make cauliflower rice:
- Wash and dry 1 large head of cauliflower
- With a box grater: Cut the cauliflower head into chunks and use the medium-size side of the grater to grate the cauliflower into cauliflower ‘rice’.
- With a food processor: Cut the cauliflower head into small chunks and grate.
- Transfer cauliflower rice to a large paper towel and squeeze out excess moisture.
- Cook as desired or leave raw to use for your recipes! Some ideas on how to use the cauliflower ‘rice’ are: add coconut milk and spices for a curry dish, olive oil to cook the ‘rice’ for 5-7 minutes and use in nourish bowls, or add garlic and ginger for a delicious Asian-inspired dish.
Zucchini noodles, or ‘zoodles’, are easy to make using a spiralizer and can easily substitute pasta or simply add bulk to a meal.
How to make zoodles:
- Cut your zucchini in half and using a spiralizer, make your zoodles.
- For cooked zoodles: Saute your zoodles using a healthy oil over medium heat for 4-6 minutes. Consistently toss your zoodles to avoid it becoming too watery.
- For raw zoodles, simply make and enjoy! A great addition to raw salads.
5. Spinach soup
Spinach soup may not sound the most appealing, but it sure is tasty! You can switch up the recipe with different spices and additions or even serve over cauliflower rice so you can keep it as a staple in your low carb vegetarian diet, but not get bored.
How to make spinach soup:
- Sauté 4 cups sliced mushroom and ½ onion in a pan with 2 tbsp olive or butter.
- Add spices of your choosing (such as cumin, coriander, allspice) and sauté.
- Add 4 cups of water and simmer for a few minutes with the spices.
- Add in 5-9 oz of raw spinach and simmer until spinach is cooked down.
- Let it cool slightly, then add to immersion blender and blend until smooth
Now that you have 5 health vegetarian staples, it’s time to get to meal prepping!