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Top 4 Low-Carb Dinner Recipes for Vegans
Following a low-carb diet can be challenging, especially for vegans who have limited options when it comes to protein sources. However, that doesn’t mean you have to sacrifice taste and flavor. In fact, there are many delicious low-carb dinner recipes that are perfect for vegans. In this article, we’ll share our top 4 picks that not only taste great but also help you lose weight.
Vegan Lasagna with Tofu “Ricotta”
This is a delicious and easy vegan lasagna recipe that uses zucchini or eggplant slices instead of noodles, and tofu mixed with seasonings instead of cheese. It’s baked in the oven until bubbly and golden, and makes a satisfying and healthy meal.
Vegan Lasagna with Tofu “Ricotta”
Equipment
- Oven
- Spoon
- Baking Dish
- Bowl
- Knife
- Cutting board
Ingredients
- Zucchini or Eggplant Slices (about 2 medium zucchini or 1 large eggplant)
- 1 Package of Firm Tofu (drained and crumbled)
- 1/4 cup of Nutritional Yeast
- 1 tsp of Garlic Powder
- 1 tsp of Dried Basil
- 1/2 tsp of Salt
- 1/4 tsp of Black Pepper
- 2 cups of Marinara Sauce
Instructions
- Preheat oven to 375°F.
- Mix the tofu, nutritional yeast, garlic powder, dried basil, salt, and black pepper in a bowl.
- Spread 1/4 cup of marinara sauce in the bottom of an 8×8 inch baking dish.
- Layer zucchini or eggplant slices on top of the sauce.
- Spoon half of the tofu mixture over the zucchini or eggplant.
- Repeat the layers, ending with a layer of marinara sauce on top.
- Bake in the oven for 30-40 minutes, or until the top is golden brown.
Notes
Nutritional Facts
Amount Per Serving- Calories: 177
- Total Fat: 8 g
- Saturated Fat: 1 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 403 mg
- Total Carbohydrate: 16 g
- Dietary Fiber: 5 g
- Sugars: 8 g
- Protein: 14 g
Cauliflower Fried Rice
Cauliflower fried rice is a great way to use up leftover cauliflower or make use of a large head of cauliflower that you bought on sale. You can also buy pre-riced cauliflower from the grocery store to save time. To make the cauliflower rice, you simply pulse the florets in a food processor until they resemble grains of rice. Alternatively, you can grate them with a cheese grater or chop them finely with a knife.
Cauliflower Fried Rice
Equipment
- Knife
- Cutting board
- Measuring Cups and Spoons
- Large Skillet or Wok
- Spatula
- Food processor (optional)
Ingredients
- 1 head of Riced Cauliflower
- 1 tbsp of Sesame Oil
- 1/2 cup of Diced Onion
- 1/2 cup of Diced Carrots
- 1/2 cup of Peas
- 2 cloves of Minced Garlic
- 1 tsp of Ground Ginger
- 2 tbsp of Soy Sauce
- 2 tbsp of Chopped Scallions
Instructions
- Heat sesame oil in a large skillet over medium-high heat.
- Add onions and sauté for 3-4 minutes until translucent.
- Add carrots, peas, garlic, and ginger, and sauté for another 2-3 minutes.
- Add riced cauliflower and soy sauce to the skillet and stir until well combined.
- Cook for 5-7 minutes, or until the cauliflower is tender.
- Top with chopped scallions and serve.
Notes
Nutritional facts
Amount per Serving- Calories: 131
- Total Fat: 8 g
- Saturated Fat
- Total Carbohydrates: 9 g
- Fiber: 3 g
- Sugar: 4 g
- Protein: 7 g
- Sodium: 0.544 g
- Potassium: 0.362 g
Vegan Zucchini Noodles with Creamy Avocado Sauce
This low-carb dinner recipe is not only vegan but also gluten-free and packed with healthy fats from the avocado. It’s a great option for those looking for a light yet satisfying meal that won’t leave them feeling weighed down. Plus, with the added nutrients from the fresh basil and zucchini, it’s a delicious and nutritious way to stay on track with your health goals.
Vegan Zucchini Noodles with Creamy Avocado Sauce
Equipment
- Spiralizer
- Blender
- Skillet
- Spatula
Ingredients
- 3 Zucchinis spiralized into noodles
- 1 ripe Avocado
- 1/4 cup of fresh basil leaves
- 1 clove of garlic
- 1 tbsp of lemon juice
- 1 tbsp of olive oil
- Salt and pepper to taste
- Chopped cherry tomatoes, sliced almonds, nutritional yeast for toppings (optional)
Instructions
- In a blender or food processor, combine the avocado, basil, garlic, lemon juice, olive oil, salt, and pepper. Blend until smooth and creamy.
- In a large skillet, heat a drizzle of olive oil over medium heat. Add the zucchini noodles and cook for 2-3 minutes, until they start to soften.
- Add the avocado sauce to the skillet and stir to combine with the zucchini noodles. Cook for an additional 1-2 minutes, until the sauce is heated through.
- Divide the zucchini noodles and sauce between two plates. Top with cherry tomatoes, sliced almonds, and nutritional yeast, if desired.
Notes
Nutritional facts
Amount per Serving- Total fat: 24.5 g
- Saturated fat: 3.4 g
- Total carbohydrate: 20.5 g
- Fiber: 9.6 g
- Sugars: 8.9 g
- Protein: 6.4 g
- Sodium: 25 mg
- Potassium: 1010 mg
- Calcium: 52 mg
- Iron: 1.5 mg
- Vitamin C: 32 mg
- Vitamin A: 147 mcg
Spaghetti Squash Pad Thai
If you love Thai food, but want to enjoy a lighter and healthier version of the classic Pad Thai dish, this recipe is for you! Spaghetti squash is a low-carb, gluten-free alternative to rice noodles that adds more fiber and nutrients to your meal. The creamy peanut sauce is full of flavor and spice, and the colorful vegetables and chicken make this a satisfying and balanced dish. Here’s how to make it:
Spaghetti Squash Pad Thai
Equipment
- Parchment paper
- Baking sheet
- Large skillet
- Small bowl
- Whisk
- Fork
- Knife
- Cutting board
- Measuring Cups and Spoons
Ingredients
- 1 large spaghetti squash, halved and seeded
- 2 tbsp coconut oil
- 1 onion, chopped
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 2 cloves of minced garlic
- 2 tbsp of freshly grated ginger
- ¼ cup of creamy peanut butter
- 2 tbsp of tamari or soy sauce
- 1 tbsp of rice vinegar
- 1 tbsp of sriracha
- ¼ cup of chopped cilantro
- ¼ cup of chopped peanuts
- Lime wedges, for serving
Instructions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Place the spaghetti squash halves, cut side down, on the baking sheet. Roast for 30 to 40 minutes, or until tender.
- Meanwhile, in a large skillet, heat the coconut oil over medium heat. Add the onion and bell peppers and cook until softened, about 5 minutes.
- Add the garlic and ginger and cook for another minute, until fragrant.
- In a small bowl, whisk together the peanut butter, tamari or soy sauce, rice vinegar, and sriracha. Pour the sauce over the vegetables and stir to combine.
- Using a fork, scrape the spaghetti squash flesh into the skillet with the vegetables and sauce. Toss everything together until well combined.
- Serve the pad Thai hot, garnished with cilantro, chopped peanuts, and lime wedges.
Notes
Nutritional facts
Amount per Serving- Fat: 13 g
- Cholesterol: 187 mg
- Sodium: 860 mg
- Potassium: 534 mg
- Carbohydrate: 27 g
- Fiber: 4 g
- Sugar: 15 g
- Protein: 20 g
FAQs
What are some benefits of following a low-carb vegan diet?
A low-carb vegan diet can help with weight loss, lower blood sugar levels, and reduce the risk of heart disease. By avoiding high-carb foods like bread, pasta, and rice, you can focus on filling your plate with nutrient-dense veggies, healthy fats, and plant-based protein sources.
What are some vegan protein sources to include in low-carb dinner recipes?
Some great vegan protein sources for low-carb dinner recipes include tofu, tempeh, legumes like lentils and chickpeas, nuts and seeds, and some vegetables like broccoli and spinach. You can also use vegan protein powders to make shakes or add to recipes.
Can I still get enough nutrients on a low-carb vegan diet?
You can get plenty of vitamins, minerals, and antioxidants by focusing on nutrient-dense whole foods like leafy greens, cruciferous veggies, healthy fats, and plant-based proteins. Just be sure to vary your diet and supplement with any necessary vitamins or minerals if needed.
Can I meal prep these low-carb vegan dinners ahead of time?
Absolutely! All of the recipes on this list can be easily meal-prepped ahead of time for a quick and convenient dinner. Just store them in airtight containers in the fridge or freezer and reheat them as needed.
Conclusion
A low-carb vegan diet can be satisfying, delicious, and healthy all at once. By trying out these top 4 low-carb dinner recipes, you can enjoy a variety of flavors while still keeping your carb intake in check. Whether you’re looking to lose weight, improve your health, or just try something new, these recipes are sure to satisfy you. So go ahead and give these recipes a try and see how easy it is to eat healthy and delicious meals every day!
Looking for more healthy food ideas? Explore Grey Cicada’s recipes such as Chocolate peanut butter balls, Pepperoni slices, Zucchini chips, and delicious Avocado deviled eggs.
