If this year you have decided to switch to a vegetarian or vegan diet, you should bear in mind that the most frequent thing is to increase your intake of carbohydrates by consuming cereals, legumes and vegetables to replace meat and other animal ingredients. However, there are recipes without meat (and even without eggs or dairy) that are suitable for diets low in carbohydrates or low-carb. We just have to prioritize nuts, seeds, oils, fruits and vegetablesabove all, those with the highest protein content.
Vegetarian dishes
If we are vegetarians we can turn to eggs and dairy products, along with vegetables and fruits, to achieve low-carbohydrate dishes and satiating. Below you will find some delicious recipes with ovo-dairy proteins.
soy stuffed aubergines
Textured soy is an ingredient that gives a lot of play when it comes to reducing meat consumption. It is perfect for preparing recipes like these eggplants stuffed with soy, with which a lunch or dinner is solved in just under half an hour. Above all, if we roast the aubergines in the microwave, the rest hardly requires any effort.
Savory Mug Cake or Vegetable Cup Cake
To take care of your diet without being a great lover of cooking or without time to dedicate to it, this recipe for salty mug cake or vegetable mug cake is an option that will save you on multiple occasions. Is about a very easy and quick recipe to prepare in which we will use the microwave for cooking. We can modify ingredients to our liking and availability, but this combination of vegetables will surely win you over.
Cloud eggs or cloud eggs
Whether you follow a ketogenic diet, or if you are looking for an easy, fast and satiating recipe, the experts at vitonic They advise you to try this option of cloud eggs or cloud eggs ideal for a keto meal or a light dinner. A preparation full of quality proteins, satiating but light. It is advisable to accompany them with a vegetable salad, although we can opt for a guacamole.
Broccoli and avocado salad with egg
Gone are the days when it was conceived that a salad should have, by default, lettuce and tomato. Specifically, this broccoli and avocado salad with egg It is not heavy and at the same time it is satiating and nutritious. It is not necessary to complicate much more to have a dish ready in a few minutes. The key to adding broccoli to a recipe of this type is not to overcook it, it must be al dente, it could even be cooked in the oven. In addition, we can add some extras if we feel like it: nuts or seeds, cubes of toasted homemade bread, some sautéed tofu, etc.
broccoli omelette
Broccoli is an ingredient with very beneficial properties for the body. The broccoli omelette is a very light preparation, rich in protein and satiating. It can be a single dish of a dinner if we double the portion. It is ideal for using vegetables from a previous sauté or broccoli that has already been blanched or left over from another preparation.
Baked eggs with zucchini
These baked eggs with zucchini are a healthy and very easy recipe that can be adapted to many times of the day. Although if you don’t want to turn on the oven just for this recipe, you can cook it over the fire, letting the eggs set, covering the pan or pots. The final finish is not the same but it will also be very rich.
Cauliflower pancakes
These simple cauliflower pancakes fall into the category of what we know as fit recipes. They are another example of the versatility of cauliflower and how it can be completely transformed by changing the way you cook it. Cauliflower has won many fans for offering a low-carb alternative to all kinds of recipes, from a mock couscous to a pizza base. In this preparation you only have to mix it with egg and the desired dressings to have a nutritious and light lunch, dinner or snack.
Baked eggs on avocado with goat cheese
Avocado and egg are two ingredients that can be combined together in many different ways, for example, cooking some baked eggs on avocado with goat cheese. It is a very easy, healthy and delicious recipe. The ideal is to have avocados at their perfect ripening point, slightly creamy but firm, and use free-range eggs. Cheese is optional but recommended to give an extra touch of flavor and protein.
keto protein bread
Imitating the formula of a sponge cake, although more consistent and without adding any sweetener, these quick protein bread is easy to enrich its protein intake through the use of ground nuts and different seeds. They also contain a good amount of egg and some natural dairy, such as yogurt or quark cheese, which add nutrients and help give consistency to the crumb. Depending on the mix of nuts that we have used, it could have a more or less pronounced and sweet flavor. Even so, it offers great versatility to take it either directly natural or with fresh cheese, hummus, avocado, tomato… It is also great to toast with olive oil or to accompany vegetable creams.
vegan dishes
If we do not consume any food of animal origin, it is also possible to reach a low content of a macronutrient such as carbohydrates if we go to exclusively plant-based ingredients.
Sauteed zucchini with textured soy and sesame
Textured soy is a good ingredient to have in the pantry since in its dry format it is preserved without problems for a long time, it cooks quickly and can be added to a thousand preparations to add protein and make the dish more satiating. Sauteed zucchini with textured soy is a quick recipe that can solve our dinner any day of the week but we can also leave it ready in the fridge. It is a very easy dish, suitable for vegan diets and that adapts to many modifications.
Tofu with cauliflower in curry sauce
A dish like this curried cauliflower tofu is perfect for vegetarian and vegan diets. And it is that Indian cuisine is always a great source of inspiration when preparing simple but very tasty dishes.
vegan tofu scramble
Eggs are often a great way to whip up a simple lunch, brunch, or dinner. The vegan option of this tofu scramble is prepared in just half an hour. A healthy and very tasty dish. Just remember to use a firm tofu variety and drain it well at least 15 minutes before cooking. To give it more flavor, we will sauté some vegetables first.
Sesame Tofu Kale Quick Stir Fry
Tofu should not be missing from your pantry because** it is extremely easy to prepare and can be combined with practically any ingredient**. Just like in this sesame kale and tofu stir fry. Kale is packed with nutrients and a powerful flavor and texture, so it’s great for short cooks like sautés, but you can also use it raw.
Baked peppers stuffed with textured soy
On cold days, in addition to soups and spoon dishes, you want more than ever to turn on the oven. It is therefore a good time to take advantage of the potential of roasted vegetables with recipes that can also be very complete, like these baked peppers stuffed with textured soy. They are very satisfying portions to accompany a simple salad or serve after a light broth or vegetable cream.
Bimi with miso, ginger and black garlic
This bimi with miso, ginger and black garlic recipe cooks up in no time and adds a rich oriental touch to vegetables. It’s always a good idea to have miso paste at home, whether it’s white or a darker variety. It lasts a long time and is fabulous for marinating fish, meat and vegetables or intensifying sauces and soups. With black garlic, a little fresh ginger and the citrus of the orange we get the bimi to take on a new life of intense aromas and umami flavour.
Photos | Vitónica and Direct to the palate