Here are 25 Delicious, Filling & Nutritious Low Carb Vegan Recipes!! Each is below 20g net carbs and I explain what low carb is and why you may want to try it!!

Here are 25 Delicious, Filling & Nutritious Low Carb Vegan Recipes!! Each is below 20g net carbs and I explain what low carb is and why you may want to try it!!

I am so excited to be doing this roundup because YOU guys asked for it. If you read my last OOTK, then you know that I’ve switched diets! My main diet now is more of a higher fat, lower carb way of eating!! I explained it all in the post but long story short, it’s really changed my life for the better.

If you want me to do a longer low carb blog post about low carb in general let me know!

What is low carb?

A low carb meal is a meal that is lower in carbs – pretty straight forward but not really. For most low carb diets (and I don’t mean diet like crash diet but rather way of life), instead of just “lowering carbs” you also want to focus on lowering simple carbs that are high in sugar, and focus more on carbs that are complex carbs and those that have great amounts of fibre.

The standard “recommendation” for carbs is 300g a day. This lifestyle left my sluggish, tired and with high anxiety. Generally a low carb diet means eating 100g to 150g per day. I tend to stay below 100g on most days, sometimes carb cycling up to 150g on some days (maybe twice a week) to switch it up so I don’t get bored and my body doesn’t get used to it.

What is a low carb meal? How many carbs are in a low carb meal?

There is no specific definition of what a low carb meal is, but if we are aiming for 100g a day, then I believe it’s safe to say that a low carb is 20g of carbs or believe for a full serving. I’ve done a lot of research and bought a few low carb books and that seems to be the general consensus all across. With that in mind, there are so many amazing options that open up!

When choosing low carb meals, I like to ensure they have a good amount of healthy fats. The point isn’t to deprive our body of carbs, but to instead to give it another fuel source which would be our healthy fats. I promise, a healthy fats blog post is coming! Even better, a lot of these options include good fibre.

Usually on a lower carb way of eating you want to focus on fibre too. Carbs – fibre = net carbs which are the carbs you want to focus on when doing a lower carb diet since fibre is basically “all good” and doesn’t cause any insulin spikes. So for example, while some foods do have carbs (sweet potato) the fibre amount really balances it out, allowing you to still enjoy your favourite complex carbs. I never want my vegan diet to be restrictive in good for me things, so this is excellent!

While I didn’t make all of these recipes with high fat in mind, I will add notes in the notes section of all of them to indicate how to ramp up healthy fats in these recipes!

Why low carb?

There are several reasons why you might want to incorporate some low carb recipes. Maybe you’re trying to break your simple carb addiction, or it’s for your health or your doctor recommended it. Like I said I went into my reasons in my last post!

How do you do low carb vegan?

It’s a lot easier than I thought! I already had quite a few recipes that focused on protein and fat, and so were lower in carbs, or just lower in carbs in general. You’ll see a trend below of cauliflower, coconut milk and very veggie centric meals. So really the key seems to be to, focus on veggies and filling healthy fats to supplement your meals. I want to stress that while some of these meals are coincidentally keto, I am NOT keto nor doing keto, so that really does give me a lot more leeway too.

Okay – on to the recipes!

25 Low Carb Vegan Recipes (Mouthwatering)

Vegan Quiche Muffins with Sun-dried Tomatoes and SpinachThese Vegan Quiche Muffins Sun-Dried Tomatoes and Spinach are my current go to breakfast and lunchbox snack! They are loaded with protein and so much flavour! via https://jessicainthekitchen.com

Cauliflower Pizza Bites

Creamy Mushroom Soup

Roasted Cauliflower Soup

Easy Vegan Quiche (without the crust)

Zucchini Fritters

Za’atar Roasted Cauliflower Steaks

Healthy Kale Cabbage Slaw

Creamy Vegan Avocado Dressing

Cauliflower Rice

Baked Carrot Fries with Harissa Tahini Dip

Quick Pickled Cabbage

Lemon Garlic Grilled Zucchini

Pesto Zucchini Noodles with Burst Cherry Tomatoes

Cauliflower and Potato Curry (Aloo Gobi Masala)

Thai Green Curry

This Thai Green Curry takes only 30 minutes! All it takes is one pot, it's loaded with rich flavours, and is bound to be a crowd pleaser! via https://jessicainthekitchen.com

 

Pumpkin Pie Chia Pudding

Tofu and Veggie Stir Fry

Vegan Butter Chicken

Vegan Ackee and Saltfish

Slow Cooker Tofu Butter Chicken (Slow Cooker)

Slow Cooker Tofu Butter Chicken is even better than takeout! Incredibly rich in flavour and all one pot, this is great for meal prep all week long! via https://jessicainthekitchen.com

Cauliflower Pizza Casserole

Vegan Tofu Feta Cheese

Easy Southwestern Tofu Scramble (without the taco shells)

Vegan Coconut Curry Soup (without the noodles/with less noodles)

 

BONUS SECTION – Sauces/Additions

Vegan Parmesan Cheese

Basil Pesto

Homemade Roasted Tomato Garlic Sauce

Notes

This doesn’t mean you can’t eat higher carb healthy foods like quinoa or chickpeas or hummus. I just wanted to highlight these recipes specifically since I heard your feedback and I know a lot of us are striving for incorporating more low carb dishes. Chickpeas are actually one of the best carb sources, so usually I just have it like I usually would, then balance it out with my other meals!

This isn’t meant to be keto. You can always use some of these for your Keto Diet!

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4 comments

  1. Patty says:

    Hi Jessica,

    I just wanted to let you know I made your wild rice and Mushroom soup for my 99 yr. old Mom and I, a couple of nights ago. It was delicious!!! My Mom said the next morning she was dreaming about it. We had it last night too. I added a little too much broth, so it wasn’t as creamy as the first night. Still pretty darn good. I asked my Mom what she wanted for dinner tonight and she said the Mushroom soup!!!

    I’m going to make this for my Husband and I’m sure he’s gonna love it too!! He loves mushroom soup.

    Thank you for all your great recipes. I always look forward to receiving them. Have a good day.

    Patty

    • Jessica says:

      Hi Patty,

      Oh wow, I’m so so happy to hear that!! Dreaming about a dish is always the best sign haha. I hope your husband loves it too – this makes me want to make that recipe again soon! Thank you so much for your kind feedback and you’re so very welcome!! I hope you have a good day too!!

      – Jessica <3

  2. Gill says:

    Hi Jessica, I think it’s a bit misleading when you say low carb – I think you mean cutting out rfined products. Carbs are not the enemy & plant-based diets are based on carbs but healthy unprocessed, unrefined carbs. There is a big difference. Thanks for all your lovely recipes

    • Jessica says:

      Hey Gill!

      We’ve actually always tried to keep refined products off of JITK, so that was also natural to do here of course! I’m not sure what’s misleading about the title or about saying that the recipes are low carb, since they are? Would love to hear your feedback! I never said that carbs were the enemy or anything negative about carbs. I even point out that this post is not me saying that we should deprive our bodies of carbs. In fact – I also included in the notes that I still have quinoa, chickpeas, and other forms of higher carb foods that I love and that are amazing for my body (I had hummus, falafel and salad for dinner last night for example!). Just pointing all of this out to highlight further that this post is not anti-carb, or anti-anything, it’s mean to be seen with positivity and light and excitement, and most importantly, a response to feedback from other JITK readers!

      I did share in a very long OOTK about how switching to a high fat low carb way of eating has personally resulted in major improvements for me, and I got dozens of requests for more low carb recipes, and so I produced this roundup to start! I have many many recipes on JITK that have higher carbs, so again, there is no intention to demonise carbs at all! You’re so very welcome for the recipes!

      – Jessica <3

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