Vegetarian and keto aren’t opposites—they’re a power combo when done right. These 17 recipes prove you can skip the meat, stay under 20g net carbs, and still eat lunches worth looking forward to. No sad salads. No protein bar regrets.
📋 What’s Inside
✓ Vegetarian
✓ Diabetic-Friendly
✓ Meal Prep Friendly
Whether you’re doing Meatless Monday or full-time vegetarian keto, this collection has you covered. We’ve organized them by type—stuffed vegetables, soups, salads, bowls, and wraps—so you can jump to what you’re craving.
Stuffed Vegetables
1. Keto Stuffed Peppers with Spinach & Feta
6g net carbs | 35 minutes | Gluten-free
Colorful bell peppers stuffed with a savory spinach, feta, and garlic filling. The blanching trick keeps the peppers tender without making them mushy, and a hint of nutmeg in the filling adds unexpected warmth. Perfect for meal prep—they actually taste better the next day.
2. Portobello Mushroom Burgers
4g net carbs | 20 minutes | Gluten-free
Large portobello caps make the perfect burger “bun” replacement. Brush them with olive oil and garlic, grill until tender, then stack with your favorite toppings—we love avocado, tomato, and a fried egg. The meaty texture satisfies even dedicated carnivores.
Quick method: Remove stems and gills from 4 large portobellos. Brush both sides with garlic-infused olive oil. Grill or pan-fry for 4-5 minutes per side until tender. Season with salt and pepper. Top one cap with avocado slices, tomato, lettuce, and a fried egg. Place the second cap on top.
3. Portobello Mushroom Lettuce Wraps
3g net carbs | 15 minutes | Gluten-free, Dairy-free option
Diced portobello mushrooms sautéed with Asian-inspired flavors, wrapped in crisp butter lettuce leaves. The mushrooms absorb the sauce beautifully, creating a satisfying bite without the carbs of traditional wraps.
Quick method: Dice 4 portobellos into small cubes. Sauté in sesame oil with minced garlic and ginger for 5 minutes. Add 2 tbsp coconut aminos, 1 tbsp rice vinegar, and a pinch of red pepper flakes. Cook until the liquid reduces. Spoon into butter lettuce cups and top with sliced scallions.
Soups
4. Keto Broccoli Cheddar Soup
5g net carbs | 25 minutes | Gluten-free
Thick, creamy, and cheesy—without a speck of flour. The secret is blending half the broccoli to create natural body while keeping chunks for texture. Sharp cheddar is non-negotiable here; it brings the tangy depth that makes this soup addictive. Beats Panera on taste, macros, and cost.
Salads & Bowls
5. Zucchini Noodle Salad with Pesto
5g net carbs | 15 minutes | Gluten-free
Spiralized zucchini tossed with homemade basil pesto, cherry tomatoes, and toasted pine nuts. Served cold, it’s refreshing for hot days. The key is salting the zucchini noodles and letting them drain for 10 minutes—this prevents a watery salad.
Quick method: Spiralize 2 medium zucchinis. Salt lightly and drain in a colander for 10 minutes, then pat dry. Toss with 3 tbsp basil pesto (store-bought is fine), halved cherry tomatoes, and 2 tbsp toasted pine nuts. Season with pepper and a squeeze of lemon.
6. Avocado and Egg Salad
3g net carbs | 10 minutes | Gluten-free, Dairy-free
Creamy avocado replaces most of the mayo in this protein-packed egg salad. It’s richer, healthier, and has a beautiful green color. Serve in lettuce cups or eat straight from the bowl—no judgment.
Quick method: Mash 1 ripe avocado with 1 tbsp mayo or olive oil. Chop 4 hard-boiled eggs and fold into the avocado. Add diced celery, salt, pepper, and a squeeze of lime. Optional: diced red onion and fresh dill.
7. Greek Salad with Tzatziki Dressing
7g net carbs | 15 minutes | Gluten-free
A classic Greek salad elevated with creamy homemade tzatziki instead of plain olive oil. Cucumber, tomatoes, red onion, olives, and feta over crisp romaine—simple, fresh, and satisfying.
Quick method: For tzatziki: mix 1/2 cup Greek yogurt, 1/4 cup grated cucumber (squeezed dry), 1 minced garlic clove, 1 tbsp lemon juice, and fresh dill. For salad: combine chopped romaine, cucumber, cherry tomatoes, red onion, kalamata olives, and crumbled feta. Drizzle with tzatziki.
8. Curry Cauliflower Rice Bowl
8g net carbs | 20 minutes | Gluten-free, Dairy-free, Vegan
Cauliflower rice stir-fried with curry powder, turmeric, and coconut aminos creates a fragrant base for roasted vegetables. Top with sliced avocado and a drizzle of tahini for a complete meal.
Quick method: Pulse 1 head of cauliflower in a food processor until rice-sized. Sauté in coconut oil with 1 tbsp curry powder and 1/2 tsp turmeric for 5-7 minutes. Season with coconut aminos and salt. Serve topped with roasted broccoli, sliced avocado, and a drizzle of tahini.
9. Cauliflower Rice Burrito Bowl
9g net carbs | 25 minutes | Gluten-free
All the Chipotle flavors without the carb bomb. Seasoned cauliflower rice, black soybeans (way lower carb than regular beans), guacamole, cheese, sour cream, and pico de gallo. Customize your toppings and dig in.
Quick method: Season cauliflower rice with cumin, chili powder, and lime juice. Sauté until tender. Top with heated black soybeans, shredded cheese, sour cream, guacamole, and fresh pico de gallo. Add jalapeños if you like heat.
10. Greek Chickpea-Style Bowls (with Lupini Beans)
6g net carbs | 15 minutes | Gluten-free
Traditional chickpeas are too high in carbs for keto, but lupini beans have a similar texture with a fraction of the carbs. Toss with Mediterranean flavors for a satisfying bowl.
Quick method: Drain and rinse 1 cup of lupini beans. Toss with diced cucumber, cherry tomatoes, red onion, kalamata olives, and crumbled feta. Dress with olive oil, lemon juice, oregano, salt, and pepper.
11. 5 Fresh and Fierce Keto Buddha Bowls
For more colorful bowl inspiration with complete macros and meal prep instructions, check out our dedicated Keto Buddha Bowls collection.
Stir-Fries & Hot Dishes
12. Tofu Stir-Fry with Vegetables
6g net carbs | 25 minutes | Gluten-free, Dairy-free, Vegan
Extra-firm tofu gets crispy when you press out the moisture and cook it in a hot pan. Toss with low-carb vegetables and a simple soy-ginger sauce for a restaurant-quality stir-fry at home.
Quick method: Press extra-firm tofu for 15 minutes, then cube. Pan-fry in sesame oil until golden on all sides. Add sliced bell peppers, snap peas, and broccoli. Sauce: 2 tbsp coconut aminos, 1 tsp sesame oil, 1 tsp rice vinegar, minced garlic, and ginger. Toss everything together and serve.
13. Zucchini Noodle Stir-Fry
5g net carbs | 15 minutes | Gluten-free, Dairy-free
Hot zucchini noodles tossed with a savory stir-fry sauce and your choice of vegetables. The trick is cooking zoodles briefly over high heat—they should be tender-crisp, not mushy.
Quick method: Spiralize 3 zucchinis. Heat sesame oil in a wok over high heat. Add zoodles and stir-fry for only 2-3 minutes. Toss with coconut aminos, garlic, and a splash of rice vinegar. Top with sesame seeds and sliced scallions.
14. Asparagus and Feta Frittata
4g net carbs | 25 minutes | Gluten-free
A versatile egg dish that works for breakfast, lunch, or dinner. Tender asparagus and tangy feta baked into fluffy eggs—slice it cold for lunch boxes or serve warm straight from the oven.
Quick method: Whisk 8 eggs with 2 tbsp heavy cream, salt, and pepper. Sauté 1 bunch of asparagus (cut into 1-inch pieces) in butter until tender. Pour eggs over asparagus in an oven-safe skillet. Crumble 1/2 cup feta on top. Bake at 375°F for 15-18 minutes until set.
Wraps & Rolls
15. Cucumber and Tofu Sushi Rolls
4g net carbs | 20 minutes | Gluten-free, Dairy-free, Vegan
Thin cucumber sheets replace nori and rice in these refreshing rolls. Fill with seasoned tofu, avocado, and julienned vegetables for a light, crunchy lunch.
Quick method: Use a mandoline to slice cucumbers lengthwise into thin sheets. Press and season tofu with a splash of coconut aminos. Place tofu, avocado slices, and carrot matchsticks on the cucumber sheet. Roll tightly. Serve with coconut aminos for dipping.
16. Collard Green Wraps
3g net carbs | 10 minutes | Gluten-free, Dairy-free option
Large collard leaves make surprisingly sturdy wraps. Blanch briefly to soften, then fill with your favorite ingredients—hummus, vegetables, cheese, whatever you’re craving.
Quick method: Blanch collard leaves for 30 seconds, then transfer to an ice bath. Shave down the thick center stem with a knife. Fill with hummus, sliced turkey or tofu, avocado, and shredded carrots. Roll burrito-style and slice in half.
17. Egg Wrap Tacos
2g net carbs | 15 minutes | Gluten-free
Thin egg crepes replace tortillas for zero-carb taco shells. Fill with your favorite taco toppings—seasoned tofu crumbles, cheese, sour cream, salsa, and fresh cilantro.
Quick method: Whisk 2 eggs with a pinch of salt. Pour into a greased non-stick pan, swirling to create a thin crepe. Cook until set, flip briefly, then slide onto a plate. Fill with taco toppings and fold.
Tips for Vegetarian Keto Success
Protein Sources: Eggs, cheese, tofu, tempeh, lupini beans, and hemp seeds are your best friends. Aim for 20-30g protein per meal to stay satisfied.
Fat is Your Friend: Avocado, olive oil, coconut oil, nuts, and full-fat dairy help you hit your macros and keep you full. Don’t shy away from fat on keto—it’s your primary fuel source.
Watch Hidden Carbs: Some “healthy” vegetarian foods are carb bombs—quinoa, regular beans, and most fruits. Stick to leafy greens, cruciferous vegetables, and low-carb options like zucchini and cauliflower.
Meal Prep Matters: Vegetarian keto requires more planning than standard keto. Prep proteins and vegetables on Sunday so you have grab-and-go options all week.
Read Labels: Many meat substitutes and veggie burgers contain hidden sugars and starches. Check the carb count before assuming something is keto-friendly.
Is vegetarian keto harder than regular keto?
It requires more planning, since you can’t rely on meat as a quick source of protein. However, eggs, cheese, tofu, and nuts provide plenty of options. Many people find vegetarian keto more affordable since quality meat is expensive.
How do I get enough protein on a vegetarian keto?
Focus on eggs (6g per egg), cheese (7g per ounce), tofu (10g per half cup), tempeh (15g per half cup), and hemp seeds (10g per 3 tablespoons). Most vegetarian keto meals should include at least two protein sources.
Can I eat beans on vegetarian keto?
Most beans are too high in carbs for a keto diet. However, black soybeans (1g net carbs per half cup) and lupini beans (0g net carbs) are excellent low-carb alternatives that work in most bean recipes.
What vegetables are best for vegetarian keto?
Leafy greens (spinach, kale, lettuce), cruciferous vegetables (broccoli, cauliflower, cabbage), zucchini, asparagus, mushrooms, and bell peppers are all excellent choices. Avoid starchy vegetables like potatoes, corn, and peas.
Is tofu keto-friendly?
Yes, tofu is excellent for keto. A half-cup serving has about 2g net carbs and 10g protein. Choose extra-firm tofu for stir-fries and firm tofu for scrambles. Press out excess water for better texture.
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Vegetarian keto isn’t about restriction—it’s about creativity. These 17 recipes prove you can eat satisfying, flavorful lunches without meat or carb overload. Start with one or two recipes this week, meal prep on Sunday, and you’ll wonder why you ever thought keto required bacon.
Medical Disclaimer: The nutritional information and diabetic-friendly adaptations provided in this article are for informational purposes only. While we strive for accuracy, we are culinary experts, not medical doctors. Individual responses to foods vary, and you should always consult with your healthcare provider or registered dietitian about dietary changes, especially if you’re managing diabetes or other health conditions. Always monitor your blood sugar as recommended by your healthcare team.
