Eating a vegetarian diet doesn’t mean sacrificing protein or flavor.
These 15 low carb, high protein vegetarian recipes combine nutrient-rich ingredients like legumes, tofu, tempeh, and vegetables to create satisfying meals.
From hearty breakfasts and snacks to filling dinners, these recipes are designed to keep you energized and healthy.
Perfect for weight management, muscle building, or simply eating clean, they are easy to prepare and delicious.
Whether you’re a vegetarian or looking to reduce carbs, these recipes offer variety, taste, and nutrition in every bite.
15 Healthy Low Carb High Protein Vegetarian Recipes You’ll Love
Low carb, high protein vegetarian meals can be both satisfying and flavorful.
These 15 recipes demonstrate that plant-based eating doesn’t mean missing out on protein or variety.
From quick weekday dinners to meal prep options, they are practical and delicious.
Using ingredients like tofu, legumes, and vegetables, these dishes provide essential nutrients while keeping carbs low.
Incorporate these recipes into your diet to enjoy wholesome, protein-packed vegetarian meals that support health, energy, and well-being every day.
Tofu and Spinach Stir-Fry
Tofu and Spinach Stir-Fry is a quick, protein-packed vegetarian meal that’s perfect for busy weeknights.
Firm tofu absorbs flavors beautifully, while fresh spinach adds vibrant color and nutrition.
The combination of garlic, ginger, and soy sauce creates a savory, satisfying dish.
Ingredients
- 400g firm tofu, cubed
- 3 cups fresh spinach leaves
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 2 tablespoons soy sauce or tamari
- 1/2 teaspoon black pepper
- Optional garnish: sesame seeds
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add cubed tofu and sauté until golden on all sides, about 6–8 minutes.
- Add minced garlic and grated ginger; cook for 1–2 minutes until fragrant.
- Stir in spinach leaves and soy sauce.
- Cook for 2–3 minutes until spinach wilts and tofu is fully coated.
- Season with black pepper and sprinkle sesame seeds on top if desired.
Tofu and Spinach Stir-Fry is high in protein, low in carbs, and full of flavor.
It makes a perfect lunch or dinner for vegetarians seeking a nutritious meal.
The combination of tofu and spinach provides essential nutrients while keeping the dish light and satisfying.
Chickpea and Zucchini Patties
Chickpea and Zucchini Patties are a protein-rich, low-carb vegetarian option that’s both hearty and flavorful.
The combination of chickpeas, zucchini, and spices creates a satisfying texture perfect for meals or snacks.
These patties are easy to make and versatile for sandwiches or salads.
Ingredients
- 1 cup cooked chickpeas, mashed
- 1 medium zucchini, grated and drained
- 1/4 cup almond flour
- 1 clove garlic, minced
- 1/2 teaspoon cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1 tablespoon olive oil
Instructions
- In a bowl, combine mashed chickpeas, grated zucchini, almond flour, garlic, cumin, paprika, and salt.
- Mix until a sticky dough forms.
- Heat olive oil in a skillet over medium heat.
- Form mixture into small patties and cook for 3–4 minutes per side until golden brown.
- Remove from heat and let cool slightly before serving.
Chickpea and Zucchini Patties are flavorful, protein-packed, and low in carbs.
They make a perfect vegetarian snack, appetizer, or main dish.
The combination of chickpeas and zucchini delivers protein, fiber, and a satisfying texture in every bite.
Lentil and Cauliflower Curry
Lentil and Cauliflower Curry is a hearty, protein-rich vegetarian dish with bold flavors.
Red lentils and cauliflower create a creamy, satisfying texture while spices add warmth and depth.
This dish is perfect for low-carb meal prep or cozy dinners.
Ingredients
- 1 cup red lentils, rinsed
- 2 cups cauliflower florets
- 1/2 cup diced tomatoes
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 teaspoon curry powder
- 1/2 teaspoon turmeric
- 1 tablespoon olive oil
- 2 cups vegetable broth
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat.
- Sauté onion, garlic, and ginger for 3–4 minutes until fragrant.
- Add curry powder and turmeric; cook for 1 minute.
- Stir in red lentils, cauliflower, diced tomatoes, and vegetable broth.
- Bring to a boil, then reduce heat and simmer for 20–25 minutes until lentils and cauliflower are tender.
- Season with salt and pepper before serving.
Lentil and Cauliflower Curry is low in carbs, high in protein, and full of flavor.
It makes a perfect vegetarian dinner or meal prep option.
The combination of lentils and cauliflower creates a satisfying texture while delivering essential nutrients and protein.
Tempeh and Bell Pepper Stir-Fry
Tempeh and Bell Pepper Stir-Fry is a high-protein, low-carb vegetarian meal that’s colorful and flavorful.
Tempeh provides a firm, nutty texture while bell peppers add sweetness and crunch.
Garlic, soy sauce, and a touch of sesame oil create a savory and aromatic dish perfect for dinner.
Ingredients
- 200g tempeh, cubed
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 tablespoon olive oil
- 2 tablespoons soy sauce or tamari
- 1 clove garlic, minced
- 1 teaspoon sesame oil
- 1/2 teaspoon black pepper
- Optional garnish: sesame seeds
Instructions
- Heat olive oil in a skillet over medium heat.
- Add cubed tempeh and sauté for 5–6 minutes until golden.
- Add minced garlic and cook for 1 minute until fragrant.
- Stir in sliced bell peppers and cook for 3–4 minutes until tender-crisp.
- Pour in soy sauce and sesame oil; toss to coat.
- Season with black pepper and sprinkle sesame seeds on top.
Tempeh and Bell Pepper Stir-Fry is packed with protein and low in carbs.
It makes a perfect vegetarian dinner that’s both satisfying and flavorful.
The combination of tempeh and colorful bell peppers creates a nutritious, delicious, and balanced meal.
Spinach and Chickpea Salad with Lemon Tahini Dressing
Spinach and Chickpea Salad is a refreshing, protein-rich, and low-carb vegetarian dish.
Chickpeas provide a hearty protein boost while fresh spinach offers vitamins and minerals.
The tangy lemon tahini dressing elevates the flavors for a light yet satisfying meal.
Ingredients
- 2 cups fresh spinach leaves
- 1 cup cooked chickpeas
- 1/2 cucumber, sliced
- 1/4 cup red onion, thinly sliced
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 teaspoon olive oil
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- In a small bowl, whisk together tahini, lemon juice, olive oil, garlic powder, salt, and pepper.
- In a large salad bowl, combine spinach, chickpeas, cucumber, and red onion.
- Drizzle the dressing over the salad and toss gently until well coated.
- Serve immediately or refrigerate for 30 minutes for enhanced flavor.
Spinach and Chickpea Salad is light, high in protein, and low in carbs.
It makes a perfect lunch or side dish for vegetarians seeking nutritious meals.
The combination of chickpeas and fresh vegetables provides protein, fiber, and a refreshing flavor in every bite.
Zucchini Noodles with Pesto and Edamame
Zucchini Noodles with Pesto and Edamame is a low-carb, high-protein vegetarian meal full of flavor.
Zucchini noodles create a light base while edamame adds protein and a satisfying texture.
Basil pesto enhances the dish with vibrant herbal notes, making it perfect for dinner or lunch.
Ingredients
- 2 medium zucchinis, spiralized
- 1 cup shelled edamame, cooked
- 3 tablespoons basil pesto
- 1 tablespoon olive oil
- 1/2 teaspoon black pepper
- Optional garnish: cherry tomatoes or Parmesan
Instructions
- Heat olive oil in a skillet over medium heat.
- Add zucchini noodles and sauté for 2–3 minutes until slightly tender.
- Stir in cooked edamame and basil pesto; toss to combine.
- Cook for 1–2 more minutes until everything is heated through.
- Season with black pepper and garnish with cherry tomatoes or Parmesan if desired.
Zucchini Noodles with Pesto and Edamame is protein-packed, flavorful, and low in carbs.
It makes a perfect quick vegetarian lunch or dinner.
The combination of zucchini, edamame, and pesto creates a healthy, satisfying, and vibrant meal.
Cauliflower Fried “Rice” with Tofu
Cauliflower Fried “Rice” with Tofu is a low-carb, high-protein vegetarian meal that’s quick and flavorful.
Riced cauliflower replaces traditional rice, reducing carbs while keeping the texture hearty.
Firm tofu adds protein, and soy sauce with garlic creates a savory, satisfying dish perfect for weeknight dinners.
Ingredients
- 2 cups riced cauliflower
- 200g firm tofu, cubed
- 1/2 cup diced carrots
- 1/2 cup peas
- 1 clove garlic, minced
- 2 tablespoons soy sauce or tamari
- 1 tablespoon olive oil
- 1/2 teaspoon black pepper
- Optional garnish: chopped green onions
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add cubed tofu and sauté until golden, about 5–6 minutes.
- Add minced garlic, diced carrots, and peas; cook for 3–4 minutes.
- Stir in riced cauliflower and soy sauce; cook for another 3–4 minutes until tender.
- Season with black pepper and garnish with chopped green onions.
Cauliflower Fried “Rice” with Tofu is flavorful, protein-rich, and low in carbs.
It makes a perfect quick vegetarian dinner or lunch.
The combination of tofu, vegetables, and cauliflower creates a satisfying, healthy, and nutritious meal.
Eggplant and Lentil Stew
Eggplant and Lentil Stew is a hearty, low-carb, high-protein vegetarian dish packed with flavor.
Red lentils provide protein, while tender eggplant adds texture and absorbs the aromatic spices.
It’s perfect for cozy dinners or meal prep.
Ingredients
- 1 cup red lentils, rinsed
- 1 medium eggplant, diced
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- 2 cups vegetable broth
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional garnish: fresh parsley
Instructions
- Heat olive oil in a pot over medium heat.
- Sauté onion and garlic for 3–4 minutes until fragrant.
- Add diced eggplant and cook for 5 minutes until slightly tender.
- Stir in red lentils, cumin, paprika, and vegetable broth.
- Bring to a boil, then simmer for 20–25 minutes until lentils and eggplant are soft.
- Season with salt and pepper and garnish with fresh parsley.
Eggplant and Lentil Stew is low in carbs, high in protein, and packed with flavor.
It makes a perfect vegetarian dinner or meal prep option.
The combination of lentils and eggplant creates a hearty, nutritious, and satisfying dish.
Spicy Tempeh Lettuce Wraps
Spicy Tempeh Lettuce Wraps are a protein-packed, low-carb vegetarian meal that’s fresh and flavorful.
Tempeh provides plant-based protein while crisp lettuce leaves add crunch.
A spicy soy-ginger sauce elevates the dish, making it perfect for lunch or dinner.
Ingredients
- 200g tempeh, crumbled
- 8 large lettuce leaves
- 1 small carrot, julienned
- 2 tablespoons soy sauce or tamari
- 1 teaspoon sriracha
- 1 clove garlic, minced
- 1 teaspoon grated ginger
- 1 tablespoon olive oil
- Optional garnish: chopped cilantro
Instructions
- Heat olive oil in a skillet over medium heat.
- Add crumbled tempeh and sauté for 5 minutes until lightly golden.
- Stir in garlic, ginger, soy sauce, and sriracha; cook for another 2–3 minutes.
- Remove from heat and spoon tempeh mixture into lettuce leaves.
- Top with julienned carrots and chopped cilantro.
Spicy Tempeh Lettuce Wraps are high in protein, low in carbs, and full of flavor.
They make a perfect light lunch or dinner for vegetarians.
The combination of tempeh, fresh vegetables, and spicy sauce delivers a satisfying, healthy, and tasty meal.
Broccoli and Cottage Cheese Frittata
Broccoli and Cottage Cheese Frittata is a protein-packed, low-carb vegetarian breakfast or brunch option.
Fluffy eggs combined with creamy cottage cheese and tender broccoli create a flavorful, hearty dish.
It’s simple to make and perfect for meal prep or weekend mornings.
Ingredients
- 6 large eggs
- 1 cup broccoli florets, steamed
- 1/2 cup cottage cheese
- 1/4 cup diced onion
- 1 tablespoon olive oil
- 1/2 teaspoon black pepper
- Optional garnish: chives or parsley
Instructions
- Preheat oven to 375°F (190°C).
- Heat olive oil in an oven-safe skillet and sauté onion for 2–3 minutes.
- Whisk eggs with cottage cheese and black pepper.
- Stir in steamed broccoli and pour mixture into the skillet.
- Cook on stove for 3–4 minutes until edges begin to set.
- Transfer skillet to oven and bake for 12–15 minutes until fully set.
- Let cool slightly before slicing and serving.
Broccoli and Cottage Cheese Frittata is creamy, protein-rich, and low in carbs.
It makes a perfect breakfast, brunch, or meal prep option.
The combination of eggs, cottage cheese, and broccoli delivers protein, flavor, and nutrition in every bite.
Edamame and Avocado Salad
Edamame and Avocado Salad is a refreshing, high-protein, low-carb vegetarian dish.
Shelled edamame provides protein, while creamy avocado adds healthy fats and texture.
This salad is light, satisfying, and perfect for lunches or side dishes.
Ingredients
- 1 cup shelled edamame, cooked
- 1 ripe avocado, diced
- 1/2 cucumber, diced
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Optional garnish: chopped cilantro
Instructions
- In a large bowl, combine edamame, avocado, and cucumber.
- In a small bowl, whisk together lemon juice, olive oil, salt, and black pepper.
- Pour dressing over salad and toss gently to coat.
- Garnish with chopped cilantro if desired and serve immediately.
Edamame and Avocado Salad is high in protein, low in carbs, and full of fresh flavors.
It makes a perfect lunch or side dish for vegetarians.
The combination of edamame and avocado delivers protein, healthy fats, and satisfying texture in every bite.
Mushroom and Lentil Stuffed Peppers
Mushroom and Lentil Stuffed Peppers are a hearty, protein-rich, low-carb vegetarian dish.
Red bell peppers are filled with a flavorful mixture of lentils, mushrooms, and herbs for a nutritious meal.
It’s perfect for dinner or meal prep and packed with flavor.
Ingredients
- 4 large red bell peppers, halved and seeded
- 1 cup cooked lentils
- 1 cup mushrooms, chopped
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1/2 teaspoon paprika
- 1/2 teaspoon black pepper
- Optional garnish: parsley or shredded cheese
Instructions
- Preheat oven to 375°F (190°C).
- Heat olive oil in a skillet and sauté onion, garlic, and mushrooms for 4–5 minutes.
- In a bowl, combine sautéed vegetables with cooked lentils, paprika, and black pepper.
- Spoon mixture into halved bell peppers and place in a baking dish.
- Cover with foil and bake for 25–30 minutes until peppers are tender.
- Garnish with parsley or shredded cheese before serving.
Mushroom and Lentil Stuffed Peppers are low in carbs, high in protein, and full of flavor.
They make a perfect vegetarian dinner or meal prep option.
The combination of lentils, mushrooms, and bell peppers creates a satisfying, nutritious, and hearty meal.
Cauliflower and Chickpea Curry
Cauliflower and Chickpea Curry is a flavorful, low-carb, high-protein vegetarian dish.
Tender cauliflower florets and protein-rich chickpeas simmer in a spiced tomato-based sauce, creating a hearty, satisfying meal.
It’s perfect for weeknight dinners or meal prep and is packed with nutrients.
Ingredients
- 1 cup chickpeas, cooked
- 2 cups cauliflower florets
- 1/2 cup diced tomatoes
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 teaspoon curry powder
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Heat olive oil in a skillet over medium heat.
- Sauté onion, garlic, and ginger for 3–4 minutes until fragrant.
- Add cauliflower florets and cook for 5 minutes, stirring occasionally.
- Stir in chickpeas, diced tomatoes, curry powder, salt, and pepper.
- Simmer for 15–20 minutes until cauliflower is tender and flavors meld.
- Serve hot with optional fresh cilantro garnish.
Cauliflower and Chickpea Curry is low in carbs, high in protein, and full of flavor.
It makes a perfect dinner or meal prep option for vegetarians.
The combination of cauliflower and chickpeas delivers protein, fiber, and satisfying taste in every bite.
Spaghetti Squash with Lentil Bolognese
Spaghetti Squash with Lentil Bolognese is a low-carb, high-protein vegetarian twist on a classic dish.
Tender spaghetti squash strands serve as a pasta substitute, while lentils provide protein and hearty texture.
The tomato and herb sauce creates a savory, satisfying meal perfect for lunch or dinner.
Ingredients
- 1 medium spaghetti squash
- 1 cup cooked lentils
- 1 cup tomato sauce
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 tablespoon olive oil
- 1/2 teaspoon black pepper
- Optional garnish: fresh basil
Instructions
- Preheat oven to 400°F (200°C).
- Cut spaghetti squash in half, remove seeds, and roast cut-side down for 35–40 minutes until tender.
- Heat olive oil in a skillet, sauté onion and garlic for 3–4 minutes.
- Stir in cooked lentils, tomato sauce, oregano, and black pepper; simmer for 5–7 minutes.
- Scrape roasted spaghetti squash with a fork to create strands.
- Top squash with lentil Bolognese and garnish with fresh basil.
Spaghetti Squash with Lentil Bolognese is low in carbs, protein-rich, and hearty.
It makes a satisfying lunch or dinner for vegetarians.
The combination of spaghetti squash and lentils delivers flavor, texture, and nutrition in a healthy, low-carb meal.
Greek Yogurt and Veggie Power Bowl
Greek Yogurt and Veggie Power Bowl is a high-protein, low-carb vegetarian meal that’s fresh and satisfying.
Protein-packed Greek yogurt pairs with crunchy vegetables and herbs to create a colorful, nutrient-dense dish.
It’s perfect for breakfast, lunch, or a light dinner.
Ingredients
- 1 cup Greek yogurt (unsweetened)
- 1/2 cup cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red bell pepper, diced
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1/2 teaspoon black pepper
- 1 teaspoon chopped fresh dill or parsley
Instructions
- In a bowl, combine Greek yogurt, olive oil, lemon juice, and black pepper.
- Add diced cucumber, cherry tomatoes, and red bell pepper; mix gently.
- Sprinkle fresh dill or parsley on top as garnish.
- Serve immediately for a refreshing, protein-packed meal.
Greek Yogurt and Veggie Power Bowl is low in carbs, high in protein, and refreshing.
It makes a perfect meal for vegetarians seeking a quick, nutritious option.
The combination of Greek yogurt and fresh vegetables delivers protein, fiber, and flavor in every bite.
