The keto diet has freed many people from the suffering and hunger that is often associated with dieting. Here you are going to learn pure vegetarian keto recipes. For many people, the keto diet allows them to eat well enough to have energy and fight off cravings while also losing weight. The keto diet is high-fat and low carb, which only eliminates a few foods and makes it possible to tweak existing recipes to make them keto friendly.
The keto diet doesn’t focus as much on portion control as other diets and is more about eliminating carbs from your diet. For vegetarians, the keto diet is often not realistic because there are so few foods open to them that fit the diet parameters. However, if you are vegetarian and want to stick to the keto, diet, there are still options available to you!
There are grain-free options that can replace the carbs in your diet, and many stores are carrying these items now, so sticking to your keto diet is easier than ever. For vegetarians, who have turned away from the keto diet because of the limit of carbs in the diet, these grain-free choices give you the chance to eat keto and still keep to your vegetarian preferences as well.
3 Vegetarian Keto Recipes
Keto Tortillas
One of the best vegetarian keto recipes that you can learn to make is this tortilla recipe. They offer you the flexibility to eat a lot of foods that would otherwise be off limits to you. If you thought you had to give up tortillas on your vegetarian keto diet plan, you were wrong!
Ingredients
- 1 small yellow pepper
- 1 small red pepper
- ¾ cup diced pumpkin
- 1 small sliced red onion
- 1 ¼ zucchini chopped
- 2 tbsp olive oil
- 1 tsp paprika
- ¼ tsp cumin
- ½ tsp sea salt, 1 tsp oregano
- 1 ¼ C chopped kale
- ½ medium cauliflower florets only
- 1 tbsp melted coconut oil
- 1 C cheddar cheese
- 150 ml sour cream
- ½ lime juiced
- ½ tsp pepper
Instructions
- Heat oven to 190 degrees.
- Chop up your peppers, onion, zucchini and pumpkin into chunks that are about 1 in in diameter. Toss them with olive oil, cumin, paprika, oregano and a pinch of salt.
- Roast in oven for 20 minutes until soft.
- Grate the cheese.
- Grind the cauliflower in a food processor until it looks like rice.
- Put in a bowl and cook for 3 minutes in the microwave or on the stove with a dash of water.
- Move your cauliflower to a muslin cloth or a tea towel and squeeze out the excess water. Put back in a bowl and fluff with a fork. Add the melted coconut oil and some salt to taste.
- Need to add the kale to the cooked veggies and stir. Cook for another 1-2 minutes.
- Now that you have your tortillas, fill with your favorite fillings and sour cream and salt and pepper!
- Enjoy!
Cook time is 15 minutes with an overall prep time of 25 minutes. This recipe offers up 12.3 g of protein and 31.5 g of fat.
These tortillas are so good that your whole family will love them!
Three Cheese Parmigiana
This is a great dinner party size dish that is a classic and still fits the vegetarian and keto parameters. It also keeps well if you are trying to meal prep and want to cook meal ahead for the week. Always make sure that you check that the Parmesan you buy does not contain rennet as it is not vegetarian.
You Will Need:
Ingredients
- 6 cloves garlic
- 2 onions
- ½ C olive oil
- 6 eggplants
- 1600 g tinned, chopped tomatoes
- 200 g Parmesan cheese
- 600 g ricotta cheese
- 500 g mozzarella cheese – not grated
- 1 tbsp dried oregano
- Salt and pepper
Instructions
- Dice your onions, slice your garlic and cook on medium heat with ½ tbsp of olive oil until soft and translucent.
- Add your tinned tomatoes, oregano and season with salt and pepper.
- Allow this to simmer on low heat until you are ready to serve the food.
- Preheat the oven to 350 degrees.
- Slice the eggplants into rounds and arrange in a layer on a baking sheet.
- Bake for 6-8 minutes.
- Remove from the oven and flip. Brush with oil and season again.
- Cook for 6 more minutes until soft and browned.
- As the eggplant cooks, arrange the cooked portion in layers on a plate with a kitchen towel in between to remove excess oil.
- Grate your Parmesan and mix half of it into the ricotta. Slice the mozzarella into slices.
- Start your layering with a layer of tomato sauce in your cooking dish.
- Arrange some of the sliced eggplant in a layer over the bottom.
- Then add a layer of Parmesan ricotta mix on top of the eggplant in the dish.
- Add more eggplant and repeat these steps until you have mozzarella on top of the last layer of eggplant.
- Sprinkle Parmesan on top and cook in the oven for 30-40 minutes until the cheese is bubbly and browning.
- Enjoy!
Prep time is 30 minutes and cook time is 40 minutes. Serves 12.
Keto Maple Oatmeal
Ingredients
- ½ C walnuts
- ½ C pecans
- 4 C almond milk
- ¼ C sunflower seeds
- ¼ C coconut flakes
- 3/8 tsp stevia
- ½ tsp cinnamon
- 1 tsp maple flavoring
Instructions
- Pulse walnuts, pecans and sunflower seeds in food processor
- Then add all ingredients to large pot
- Simmer on low for 20-30 minutes, stirring occasionally.
- Once oatmeal has thickened, turn off heat and serve!
- Then add fresh fruit for some additional sweetness!
These recipes should make it very clear that vegetarian keto recipes are easy and satisfying. You can be vegetarian and still stick to the keto diet if you so desire! Best of all, these healthy recipes are also delicious and will feed your whole family! Happy keto cooking!
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