Are you tired of sacrificing flavor for a healthy diet? Look no further! As the demand for plant-based and low-carb options continues to rise, we’ve curated a list of 20 mouth-watering recipes that will satisfy your cravings while keeping your carb count in check.
From comforting bowls to indulgent treats, these recipes showcase the versatility and richness of plant-based ingredients. Whether you’re a busy professional or a health-conscious individual, our selection has something for everyone. And the best part? Each recipe is not only delicious but also easy to make and packed with nutrients.
In this article, we’ll dive into the world of low-carb plant-based cooking and share our top 20 recipes that are sure to become staples in your kitchen. From savory stir-fries to creamy curries, get ready to spice up your mealtime routine and indulge in a world of flavor without sacrificing your dietary goals.
Cauliflower Rice Stir-Fry with Tofu and Veggies
This recipe transforms cauliflower into a delicious “rice” substitute, paired with crispy tofu and a colorful medley of vegetables. A healthy and flavorful stir-fry perfect for a quick weeknight dinner.
Ingredients:
– 1 head of cauliflower
– 1 block of firm tofu, drained and cut into small pieces
– 2 tablespoons of vegetable oil
– 1 onion, diced
– 2 cloves of garlic, minced
– 1 cup of mixed bell peppers (any color), sliced
– 2 teaspoons of soy sauce
– Salt and pepper to taste
– Optional: sesame seeds and chopped scallions for garnish
Instructions:
1. Pulse cauliflower in a food processor until it resembles rice.
2. Heat oil in a large skillet or wok over medium-high heat.
3. Add tofu and cook until golden, about 3-4 minutes. Remove from pan.
4. Add onion and garlic; cook until softened, about 2-3 minutes.
5. Add bell peppers and cook until tender, about 3-4 minutes.
6. Add cauliflower “rice” to the skillet, stirring to combine with vegetables.
7. Return tofu to the pan and stir in soy sauce.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with sesame seeds and scallions if desired.
Cooking Time: 15-20 minutes
Zucchini Noodles with Avocado Pesto and Cherry Tomatoes
This recipe is a perfect combination of flavors and textures, featuring zucchini noodles tossed in a creamy avocado pesto sauce and topped with juicy cherry tomatoes.
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 1/4 cup fresh parsley leaves
– 2 cloves garlic, minced
– 1/2 cup cherry tomatoes, halved
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Spiralize the zucchinis into noodles.
3. In a blender or food processor, combine avocado, parsley, garlic, salt, and pepper. Blend until smooth.
4. Cook the zucchini noodles in boiling water for 2-3 minutes, or until slightly tender. Drain and set aside.
5. Toss the cooked zucchini noodles with the avocado pesto sauce.
6. Top with cherry tomatoes and grated Parmesan cheese (if using).
7. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Spicy Roasted Brussels Sprouts with Tahini Drizzle
Elevate your vegetable game with this flavorful and spicy recipe that combines the natural sweetness of Brussels sprouts with a creamy tahini drizzle.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon red pepper flakes (or more to taste)
– Salt and pepper, to taste
– 2 cloves garlic, minced
– 2 tablespoons tahini
– 2 tablespoons lemon juice
– 1/4 cup water
– Chopped fresh cilantro or parsley, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss Brussels sprouts with olive oil, cumin, smoked paprika, red pepper flakes, salt, and pepper until evenly coated.
3. Spread the Brussels sprouts on a baking sheet in a single layer.
4. Roast for 20-25 minutes or until tender and caramelized.
5. In a small bowl, whisk together tahini, lemon juice, and water.
6. Drizzle the tahini sauce over the roasted Brussels sprouts and sprinkle with garlic.
7. Garnish with chopped cilantro or parsley.
8. Serve hot.
Cooking Time: 20-25 minutes
Eggplant and Mushroom Bolognese over Shirataki Noodles
This vegetarian twist on the classic Italian dish is a flavorful and nutritious option for those looking to reduce carbs or follow a low-carb diet. The combination of tender eggplant, savory mushrooms, and rich tomato sauce served over Shirataki noodles makes for a satisfying meal.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 cup mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 can (28 oz) crushed tomatoes
– 1 teaspoon dried basil
– Salt and pepper to taste
– Shirataki noodles, cooked according to package instructions
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, sauté the mushrooms and onion in olive oil until tender.
3. Add garlic, eggplant, crushed tomatoes, basil, salt, and pepper. Simmer for 20-25 minutes or until eggplant is tender.
4. Serve the bolognese sauce over cooked Shirataki noodles.
Cooking Time: 45-50 minutes
Creamy Coconut Curry with Chickpeas and Spinach
A flavorful and nutritious curry that combines the richness of coconut milk with the comfort of chickpeas and spinach. This recipe is perfect for a quick and easy weeknight dinner.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 can coconut milk
– 2 cups spinach leaves
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. Heat oil in a large skillet over medium heat.
2. Add onions and cook until softened, about 5 minutes.
3. Add garlic, ginger, curry powder, and cumin. Cook for an additional minute.
4. Stir in coconut milk and bring to a simmer.
5. Add chickpeas and spinach. Season with salt and pepper.
6. Reduce heat to low and let simmer for 10-15 minutes or until spinach is wilted.
Cooking Time: 20-25 minutes
Stuffed Bell Peppers with Quinoa and Lentils
This flavorful recipe combines nutritious quinoa and lentils with sweet bell peppers, creating a satisfying and healthy meal perfect for any occasion. With minimal prep time and straightforward cooking instructions, this dish is sure to become a staple in your kitchen.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 cup cooked lentils
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a large bowl, mix cooked quinoa, lentils, chopped onion, minced garlic, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Drizzle olive oil over the stuffed peppers and place them in a baking dish.
6. Bake for 25-30 minutes or until bell peppers are tender.
Cooking Time: 25-30 minutes
Crispy Baked Tofu with Garlic Green Beans
Elevate your mealtime with this flavorful and easy-to-make recipe, featuring crispy baked tofu paired with tender and aromatic garlic green beans. Perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 1 block of firm tofu, drained and cut into cubes
– 2 cloves of garlic, minced
– 1 pound fresh green beans, trimmed
– 2 tablespoons olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup breadcrumbs (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, toss the tofu cubes with 1 tablespoon of olive oil, salt, and pepper until evenly coated.
3. Spread the tofu on a baking sheet lined with parchment paper.
4. Bake for 20-22 minutes or until crispy and golden brown.
5. While the tofu is baking, heat the remaining 1 tablespoon of olive oil in a skillet over medium-high heat.
6. Add the minced garlic and sauté for 1 minute until fragrant.
7. Add the green beans and cook for an additional 4-5 minutes or until tender but still crisp.
8. Serve the crispy tofu with garlic green beans and enjoy!
Cooking Time: 25-30 minutes
Avocado and Kale Salad with Lemon-Tahini Dressing
This refreshing salad combines the creamy richness of avocado with the earthy flavor of kale, all tied together with a tangy and nutritious lemon-tahini dressing.
Ingredients:
– 2 ripe avocados, diced
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. In a large bowl, massage the kale with your hands for about 2 minutes to help break down its fibers.
2. Add the diced avocado to the bowl and toss gently to combine.
3. In a small bowl, whisk together lemon juice, tahini, garlic, salt, and pepper until smooth.
4. Pour the dressing over the salad and toss to coat.
5. Drizzle with olive oil and serve immediately.
Cooking Time: None needed! This salad is ready in 10 minutes or less.
Low Carb Cauliflower Pizza with Vegan Cheese
Say goodbye to traditional pizza crusts and hello to a healthier, low-carb alternative! This cauliflower-based pizza is topped with creamy vegan cheese, perfect for those looking to reduce their carb intake or follow a plant-based diet.
Ingredients:
– 1 head of cauliflower
– 2 cups of water
– 1/4 cup of olive oil
– 1/2 teaspoon of salt
– 1/4 teaspoon of black pepper
– 1 cup of vegan mozzarella shreds (such as Daiya or Follow Your Heart)
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Microwave the cauliflower “rice” for 4 minutes, stirring every minute.
5. Mix in olive oil, salt, and pepper. Spread on a baking sheet lined with parchment paper.
6. Top with vegan mozzarella shreds and chopped basil (if using).
7. Bake for 15-20 minutes or until the cauliflower crust is golden brown.
Cooking Time: 25-30 minutes
Roasted Portobello Mushrooms with Herbed Cashew Cream
Elevate your mushroom game with this flavorful and creamy recipe, perfect as a main dish or as a side. This vegetarian delight combines the earthy taste of portobello mushrooms with the tanginess of herbed cashew cream.
Ingredients:
– 4 large portobello mushrooms
– 1/2 cup cashews
– 1/4 cup water
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– 1/2 teaspoon garlic powder
– Salt and pepper, to taste
– Fresh parsley or chives, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse mushrooms and remove stems.
3. In a bowl, whisk together cashews, water, olive oil, thyme, garlic powder, salt, and pepper.
4. Place mushrooms on a baking sheet lined with parchment paper.
5. Spread the cashew cream mixture evenly over each mushroom cap.
6. Roast for 20-25 minutes or until mushrooms are tender and creamy sauce is golden brown.
7. Garnish with fresh parsley or chives before serving.
Cooking Time: 20-25 minutes
Spaghetti Squash Pad Thai with Peanut Sauce
Transform traditional Pad Thai into a nutritious and flavorful dish by substituting spaghetti squash for noodles. This recipe is a game-changer for those looking to reduce carb intake or follow a low-carb diet.
Ingredients:
– 1 large spaghetti squash (about 2 lbs)
– 1 tablespoon vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bean sprouts, carrots, green onions)
– 1/4 cup natural peanut butter
– 2 tablespoons soy sauce
– 2 tablespoons maple syrup
– 1 tablespoon rice vinegar
– Salt and pepper to taste
– Chopped peanuts and lime wedges for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise, scoop out seeds, and bake for 45 minutes or until tender.
2. Heat oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened (3-4 minutes).
3. Add mixed vegetables; cook until tender (2-3 minutes).
4. In a blender or food processor, combine peanut butter, soy sauce, maple syrup, and rice vinegar.
5. Combine cooked spaghetti squash, vegetable mixture, and peanut sauce. Season with salt and pepper to taste.
6. Garnish with chopped peanuts and lime wedges, if desired.
Cooking Time: 1 hour
Chia Seed Pudding with Almond Milk and Berries
This recipe creates a nutritious and delicious breakfast or snack option by combining chia seeds, almond milk, and fresh berries. The result is a creamy and filling treat that’s packed with omega-3s and fiber.
Ingredients:
• 1/2 cup chia seeds
• 1 cup almond milk
• 1 tablespoon honey (optional)
• Fresh berries (such as blueberries, strawberries, or raspberries)
Instructions:
1. Rinse the chia seeds with water and drain well.
2. In a small bowl, mix together the chia seeds and almond milk. Stir well to combine.
3. Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight.
4. Just before serving, add honey if desired (or adjust to taste).
5. Top with fresh berries and serve chilled.
Cooking Time: 2 hours or overnight
Black Soybean Chili with Roasted Peppers
This Black Soybean Chili with Roasted Peppers is a hearty and flavorful twist on traditional chili, featuring the nutty flavor of black soybeans and the sweetness of roasted peppers. Perfect for a chilly evening or a quick weeknight dinner.
Ingredients:
– 1 tablespoon vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup dried black soybeans, soaked overnight and drained
– 1 can (14.5 oz) diced tomatoes
– 1/4 cup gochujang (Korean chili paste)
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 2 large bell peppers, any color, seeded and sliced
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the peppers in the oven for 30-40 minutes or until charred.
3. In a large pot, heat oil over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add soaked soybeans, diced tomatoes, gochujang, cumin, salt, and pepper. Stir to combine.
5. Bring the mixture to a boil, then reduce heat and simmer for 30-40 minutes or until the soybeans are tender.
6. Serve the chili hot, garnished with roasted peppers and cilantro leaves if desired.
Cooking Time: 1 hour
Grilled Asparagus with Almond Romesco Sauce
Elevate your springtime meals with the sweet and nutty combination of grilled asparagus paired with a rich Almond Romesco sauce. This easy-to-make recipe is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 pound fresh asparagus, trimmed
– 2 tablespoons olive oil
– 1/4 cup almonds
– 1/4 cup roasted red bell pepper, chopped
– 2 cloves garlic, minced
– 1 tablespoon sherry vinegar
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Brush asparagus with olive oil and season with salt and pepper.
3. Grill asparagus for 3-5 minutes per side, or until tender.
4. Meanwhile, combine almonds, red bell pepper, garlic, and sherry vinegar in a blender.
5. Blend mixture until smooth to make the Romesco sauce.
6. Serve grilled asparagus with Almond Romesco sauce spooned over the top.
Cooking Time: 15-20 minutes
Vegan Cauliflower Alfredo with Broccoli
A creamy and indulgent vegan take on the classic Italian dish, this recipe combines roasted cauliflower and broccoli with a rich cashew-based sauce. Perfect for a comforting and satisfying meal.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups broccoli florets
– 1/2 cup raw cashews
– 1/4 cup nutritional yeast
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
– 1/4 cup vegan butter or margarine (melted)
Instructions:
1. Preheat oven to 425°F (220°C). Toss cauliflower and broccoli with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. In a blender, combine cashews, nutritional yeast, garlic, lemon juice, and 1/4 cup water. Blend until smooth and creamy.
3. In a large saucepan, melt the vegan butter over medium heat. Add the blended cashew mixture and whisk until smooth. Simmer for 5-7 minutes or until slightly thickened.
4. Combine roasted cauliflower and broccoli with the Alfredo sauce in a serving dish. Toss to coat and serve hot.
Cooking Time: 35-40 minutes
Coconut Flour Pancakes with Sugar-Free Syrup
Start your day with a delicious and nutritious breakfast using coconut flour pancakes and a sweetener-free syrup. This recipe is perfect for those looking to reduce their carb intake or follow a low-carb diet.
Ingredients:
– 1 cup coconut flour
– 2 large eggs
– 1/4 cup unsweetened almond milk
– 1/4 teaspoon salt
– 1 tablespoon melted coconut oil
– Sugar-free syrup (see below)
Instructions:
1. In a bowl, whisk together coconut flour, eggs, and unsweetened almond milk.
2. Add salt and melted coconut oil; mix until smooth.
3. Heat a non-stick skillet or griddle over medium heat.
4. Drop batter by 1/4 cupfuls onto the skillet.
5. Cook for 2-3 minutes on each side, until golden brown.
Sugar-Free Syrup:
– Combine equal parts water and unsweetened almond milk in a saucepan.
– Bring to a boil; reduce heat and simmer for 10 minutes or until syrupy.
Cooking Time: Approximately 15-20 minutes (depending on pancake size).
Stuffed Avocados with Walnut and Sunflower Seed Pâté
Elevate your snack game with this unique and delicious recipe that combines the creamy richness of avocados with the earthy flavors of walnuts and sunflower seeds. This pâté-filled avocado treat is perfect for a quick and healthy indulgence.
Ingredients:
– 4 ripe avocados
– 1/2 cup walnut halves
– 1/4 cup sunflower seeds
– 2 tablespoons freshly squeezed lemon juice
– Salt, to taste
– Optional: chopped fresh herbs (parsley, cilantro, or dill) for garnish
Instructions:
1. Preheat your oven to 350°F (180°C).
2. Cut the avocados in half and remove the pit.
3. In a blender or food processor, combine walnut halves, sunflower seeds, lemon juice, and salt. Blend until smooth and creamy.
4. Spoon about 2 tablespoons of the pâté into each avocado half.
5. Serve immediately, garnished with chopped fresh herbs if desired.
Cooking Time: None! Simply fill and serve.
Roasted Radishes with Garlic and Rosemary
A flavorful and aromatic side dish that brings out the natural sweetness of radishes. This simple recipe combines the pungency of garlic and rosemary to create a delicious accompaniment to any meal.
Ingredients:
– 1 pound radishes, trimmed
– 2 cloves garlic, minced
– 2 sprigs fresh rosemary, chopped
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a bowl, toss the radishes with the garlic, rosemary, and olive oil until they are evenly coated.
3. Season with salt and pepper to taste.
4. Spread the radishes in a single layer on a baking sheet lined with parchment paper.
5. Roast for 20-25 minutes, or until the radishes are tender and caramelized, flipping them halfway through cooking.
Cooking Time: 20-25 minutes
Keto-Friendly Mushroom and Spinach Soup
This rich and creamy soup is a perfect comfort food option for a low-carb diet. With the earthy flavor of mushrooms and the freshness of spinach, this recipe is sure to become a favorite.
Ingredients:
– 1 tablespoon butter
– 1 medium onion, chopped
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 3 cloves garlic, minced
– 4 cups chicken broth
– 1 cup heavy cream
– 1/2 cup fresh spinach leaves
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large pot, melt the butter over medium heat. Add the onion and cook until softened, about 3-4 minutes.
2. Add the mushrooms and garlic; cook until the mushrooms release their liquid and start to brown, about 5-6 minutes.
3. Pour in the chicken broth and bring to a simmer. Let cook for 10-12 minutes or until the soup has reduced slightly.
4. Stir in the heavy cream and spinach leaves. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Baked Eggplant Rollatini with Cashew Ricotta
This innovative recipe combines the rich flavors of cashew ricotta with tender eggplant, perfect for a vegetarian main course or as an impressive appetizer. By baking instead of frying, you’ll achieve a crispy exterior and a creamy interior without sacrificing flavor.
Ingredients:
– 2 large eggplants
– 1 cup cashews
– 1/4 cup nutritional yeast
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 cup marinara sauce (homemade or store-bought)
– Fresh basil leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Slice eggplants into 1/4-inch thick rounds.
3. In a blender, combine cashews, nutritional yeast, garlic, lemon juice, salt, and pepper; blend until smooth.
4. Arrange eggplant slices on a baking sheet lined with parchment paper.
5. Spread about 2 tablespoons of cashew ricotta on each eggplant slice, leaving a 1-inch border around edges.
6. Roll up the eggplant slices tightly and place seam-side down on the baking sheet.
7. Pour marinara sauce over the rollatini and bake for 25-30 minutes or until golden brown.
Cooking Time: 25-30 minutes
Summary
Get ready to delight your taste buds with these 20 scrumptious low-carb plant-based recipes for every meal! From Cauliflower Rice Stir-Fry and Zucchini Noodles to Coconut Curry and Creamy Vegan Pizza, this collection has something for everyone. Enjoy a variety of dishes, including vegan takes on classic favorites like Bolognese and Alfredo sauce. Perfect for those following a low-carb or keto diet, these recipes are also great for anyone looking for delicious, plant-based meal ideas.
