Going Keto while being a vegetarian can possess some challenges, as many recipes base the fat and protein intake on eating meat.
Luckily, dairy products, eggs, avocados, and nuts are a great vegetarian-friendly source of fat and protein.
This article is here to show that Keto can be easy and delicious for vegetarians as well.
We’ll also show you how veggies can be a perfect substitute for grains in dishes like pizza.
Let's go ahead and take a look at some of the best, easy-to-make vegetarian keto recipes we promise you’ll love!
To start with, here’s a list of keto-friendly products:
- Dairy products such as feta cheese, cream cheese, heavy cream, hard cheeses, and butter.
- Greens such as kale, spinach, romaine, arugula.
- Low-carb vegetables such as cauliflower, tomatoes, broccoli, squash, eggplant, cabbage, and green beans.
- Blueberries, raspberries, blackberries.
- A moderate amount of fruit (watermelon, peaches, lemons, and limes).
- Nuts and seeds such as almonds, hazelnuts, pumpkin seeds, sunflower seeds, chia seeds, walnuts, etc.
- Almond butter, peanut butter
- Olive oil, coconut oil, avocado oil.
- Unsweetened coconut yogurt and cream.
- Sugar-free sweeteners
Vegetarian Keto Breakfast Recipes
1. Keto Shakshuka with Feta Cheese
If you never tried eating eggs this way, get ready for it to become a new favorite of yours. This Tunisian cuisine wonder can easily become your stamp breakfast dish.
- 1 cup marinara sauce
- 4 eggs
- 1 oz feta cheese
- fresh basil
- 1/8 tsp cumin
- 1 chili pepper (optional)
How to Make It
- Preheat the oven to 400F.
- Heat a small skillet on a medium flame with a cup of marinara sauce and some chopped chili pepper, if you like to spice things up. You should let the chili pepper cook for around 5 minutes in the sauce.
- Crack and gently lower your eggs into the marinara sauce.
- Sprinkle feta cheese over the eggs and season with pepper, salt, and cumin.
- Place the skillet into your oven using an oven mitt. Bake for about 10 minutes.
- Once the eggs are cooked, but still runny, take the skillet out with an oven mitt.
- Chop some fresh basil and sprinkle over the shakshuka. Enjoy straight out of the skillet but be careful - it will remain very hot for some time
2. Eggs Baked in Avocado
Eggs and avocado. A classic keto breakfast that will help you kick-start the day with a good amount of protein and fat.
- 1 large avocado (ripe but not too soft)
- 2 eggs (the smaller, the better)
- 1 tablespoon chopped parsley
- 1/4 teaspoon freshly ground black pepper
- 1/2 teaspoon salt
How to Make It
- Preheat oven to 450F. Line a small baking pan with parchment paper. Look for a baking pan that would allow the avocado halves to stand upright.
- Cut the avocado in half and remove the pit. Scoop out a little of the flesh of each avocado half. You want it to be large enough to accommodate a medium size egg.
- Season the avocado halves with salt and pepper. Place them in the prepared baking dish.
- Break each egg into a small bowl, then carefully slide it into the center of each avocado half.
- Bake until the whites are set, for about 15 minutes. If the egg yolks have developed a thin crust while baking, you can remove it with a small sharp knife.
- Season the baked avocado egg with the remaining salt and pepper. Garnish with chopped parsley and some salad. Enjoy!
3 .Fluffy Keto Pancakes
Why not celebrate a sunny Sunday with some delicious, keto-friendly pancakes? If you’d like to make them sweet, you can add a baking-friendly sweetener, such as Splenda or Truvia.
- 4 ounces of cream cheese (softened)
- 4 eggs (beaten)
- 1 cup almond flour
- 1/4 teaspoon salt
- Optional; 3/4 teaspoon baking powder
- Optional: 1/2 teaspoon vanilla extract
- Optional: sweetener
How To Make It
- Add the almond flour, softened cream cheese, eggs and vanilla extract to a large bowl.
- Whisk them together until smooth and completely combined. A few lumps are okay. The batter has to turn out quite thin.
- Heat a nonstick pan on medium-high heat. Add butter and turn the heat down to medium-low when it is melted. Add the pancake batter in the size you wish. However, the smaller - the better because the pancakes are delicate and hard to flip when large.
- Cook the pancakes for about a minute and then flip over. Turn the heat down if you need to so that they do not burn.
- Serve the pancakes with extra butter and dig in!
Vegetarian Keto Dinner Recipes
1. Feta Pomegranate Stuffed Eggplant
Eggplant, feta, and pomegranate are a combo that will leave the plates empty. This vegetarian, keto-friendly recipe is easy to make, however, looks so good you can easily serve it at a fancy dinner party.
- 2 eggplants
- 6 garlic cloves, unpeeled
- 100g or 3½ oz feta
- 1 pomegranate
- 8 tbsp olive oil
- 4 tbsp mint
- salt and pepper
How to Make It
- Set the oven to 400F.
- Cut the eggplants in half.
- Place the eggplants cut-side up in a roasting tin along with the garlic cloves still in their skins.
- Brush the eggplants generously with olive oil, season with a little salt and bake for until soft (for around 1 hour). Remove from the oven and scoop the flesh into a bowl. Try not to tear the skin.
- Remove the garlic cloves from their skins, then crush to a paste with the back of a fork.
- Break the pomegranate and remove the seeds. Add most of the seeds with the eggplant flesh, crushed roasted garlic, mint leaves, a little salt, and pepper.
- Spoon the filling into the empty shells. Crumble the feta cheese over the top, together with a few pomegranate seeds and a little more mint. Serve and enjoy!
2. Halloumi Cheese Egg Salad
Star of this recipe is the Halloumi cheese, of course. Once you learn how to fry it perfectly, you can play around with it in salads or any other Keto meals as a substitute for meat. A tip from us: fry as much cheese as you’re planning to eat with your meal since it tends to get quite hard if you refrigerate it after cooking.
- 6 oz halloumi cheese (drained and cut into 3/8-inch slices)
- Olive oil (for brushing)
- Freshly ground black pepper (to taste)
- Oregano or mint leaves
- 1 egg
- Greek yogurt
- Chia seeds
How to Make It
- Preheat a nonstick frying pan over high heat.
- Dry the halloumi cheese slices by blotting them with a paper towel. Place the slices on a plate and brush both sides lightly with the olive oil to coat each side thoroughly.
- Cook the cheese in a hot pan until each slice develops a deep brown crust, for about 1 minute on the first side and 1 to 2 minutes on the other.
- Place the fried cheese on a plate. Add the egg, lettuce, half of the avocado and a spoon of yogurt. Sprinkle chia seeds. Enjoy!
3. Cauliflower Rice With Veggies
Learning how to substitute carbs in your favorite recipes is key in making Keto work for you. Just like the Halloumi cheese was a star in the previous recipe, cauliflower rice stars this one. After you get good with making the rice, feel free to improvise with all other ingredients.
- 1 large head cauliflower, separated into 1-inch florets
- 1 medium onion, finely diced
- Corn, pea and carrot mix (or any other veggies of your preference)
- Juice of 1/2 lemon
- 2 tablespoons fresh parsley leaves, finely chopped
- 3 tablespoons olive oil
How To Make It
- Trim the cauliflower florets, cutting away as much stem as possible. Break up the florets and put them into a food processor (in 3 batches ). Pulse until the mixture looks like couscous.
- Heat the oil in a large skillet pan over medium-high heat. Add the onions and cook until they are golden brown (for about 8 minutes).
- Add the cauliflower, veggie mix, and stir to combine. Add 1 teaspoon of salt, and continue to cook, stirring frequently, until the cauliflower has softened ( it will take 3 to 5 minutes). Remove from the heat.
- Serve the cauliflower in a serving bowl. Sprinkle lemon juice, garnish with the and season to taste with salt. Serve warm.
We hope you’ll love these recipes as much as we do. Bon Appetit!