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21 High Protein Low Carb Vegetarian Meals

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On a low carb diet but need to get enough protein to build those muscles? These high protein low carb vegetarian recipes will help you do just that without consuming any meat.
low carb vegetarian meals

Low carb diets are all the rage right now. And for a good reason- a low carb diet helps you lose weight quickly.

But if you really want to turbocharge your weight loss, you should also eat meals high in protein.

That’s because of all the macronutrients, protein fills you up the most. As an added bonus, it revs up your metabolism.

But if you’re on a vegetarian diet, finding high protein low carb meals can be a challenge.

So, I’ve put together this list of high protein low carb vegetarian meals for you. They’re not only delicious, but they’ll also help you shed that extra weight.

Let’s dig right in!

1. Asparagus Mushroom Gluten-Free Quiche

Asparagus Mushroom Gluten-Free Quiche

Credit: whatagirleats.com

It’s nice having guests over for a sleepover. But it can be a hassle making breakfast for them the next day.

If you want to serve eggs, your guests can have so many preferences. Over easy, sunny side up, scrambled, fried, … the list goes on.

So, you end up being a short-order cook. And that’s no fun.

This asparagus mushroom dish is a dish that everyone will love. And it makes 8 servings, so there’s plenty for everyone.

It’s tasty, cheesy, and has plenty of veggies. So, you’re not only getting your protein but antioxidants too.

And one slice contains only 207 calories. So, it’s perfect for weight loss.

Making it is pretty easy too. Now, that’s my kind of breakfast.

Per Serving:

  • Calories: 207
  • Fats: 16g
  • Protein: 14g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 1g

Recipe

2. Easy Keto Broccoli Cheese Slow Cooker Soup

Broccoli Cheese Slow Cooker Soup

Credit: fittoservegroup.com

When it’s wintertime, you just want to hibernate. And slurp some soup.

This soup is creamy, cheesy, and oh so comforting. It feels like a warm hug.

That’s because you’re cooking it in a slow cooker. So, all the flavors fully develop.

So, make sure you have a slow cooker. If you don’t have one, this one won’t break the bank.

Besides being delicious, this soup is pretty nutritious. The broccoli provides Vitamin C, which is good for your immune system.

Meanwhile, the cheese provides calcium, which is good for healthy bones.

Now, this soup uses fresh broccoli. But if you don’t have fresh broccoli on hand, you can use frozen.

Just make sure to reduce your cooking time by half. That’s because the frozen broccoli will cook a lot faster.

Check out more high protein soup recipes here.

Per Serving:

  • Calories: 230
  • Fats: 20g
  • Protein: 9.8g
  • Carbs: 3.8g
  • Fiber: 1g
  • Sugar: 0.9g

Recipe

3. Cheesy Spinach & Mushroom Breakfast Casserole

Spinach & Mushroom Breakfast Casserole

Credit: whatagirleats.com

Weekends are the perfect time for puttering around in your pajamas. And enjoying a nice cup of coffee.

But we still need to feed the family breakfast, right? This breakfast casserole is the perfect option.

It’s cheesy, creamy, and just plain delicious. And the mushrooms and spinach add extra nutrition.

And it has a lot of protein. Perfect for growing kids.

Also, it makes 12 servings. So, you can make it on Saturday and have plenty of leftovers for breakfast the next day.

Now, that’s how I like to roll. Check out more high protein vegetarian meals here.

Per Serving:

  • Calories: 241
  • Fats: 18g
  • Protein: 16g
  • Carbs: 5g
  • Fiber: 1g
  • Sugar: 2g

Recipe

4. Spinach Feta Frittata

Spinach Feta Frittata

Credit: flavorthemoments.com

Time for another egg dish. After all, you can never get enough eggs, right?

This frittata isn’t your typical frittata. That’s because it’s full of Mediterranean flavors.

From the leeks, to the feta cheese, to the fresh dill. Your taste buds will be delighted.

To make it, you’ll need an oven-proof skillet. That’s because you’ll be cooking your frittata on the stovetop before placing it in the oven to bake.

I recommend this skillet here. It’s not only oven-proof, it also cooks food evenly. So, you don’t have undercooked eggs in some places and overcooked eggs in other places. Yuck!

Per Serving:

  • Calories: 152
  • Fats: 10g
  • Protein: 10g
  • Carbs: 5g
  • Fiber: 2g
  • Sugar: 2g

Recipe

5. Crustless Spinach Cheese Pie

Crustless Spinach Cheese Pie

Credit: lowcarbyum.com

I’m a big fan of pies, as I’m sure many of you are too. But I’m not a big fan of all the carbs they contain.

That’s because of the crust. Just one serving of pie crust has a whopping 19 grams of net carbs.

And as great as the pie crust is, it’s not worth ditching your skinny jeans.

With this cheese pie, you get all the taste of pie…without all the carbs. You’ve got ooey-gooey layers of cheese layered with spinach.

Also, it not only tastes great but is good for you too. Besides being high in protein, it is also rich in calcium.

And it’s also a great source of immune-boosting Vitamin A. Also, unlike regular pies, this one contains only 2 grams of net carbs.

Best of all, it only takes 2 minutes of prep time. Then you step back and let your oven bake, bake, bake.

Per Serving:

  • Calories: 194
  • Fats: 15g
  • Protein: 14g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 1g

Recipe

6. Stuffed Portobello Mushrooms With Spinach & Artichoke

Stuffed Portobello Mushrooms

Credit: lowcarbyum.com

It’s nice hosting dinner parties. You get to enjoy the awesome company and eat great food.

But when you’re vegetarian, and your guests aren’t, it can be a pain. You don’t want to make vegetarian food that your guests politely eat.

Then, when they head home, they stop by the drive-thru for burgers. Ouch!

Stuffed mushrooms are sure to be a crowd-pleaser. They’re scrumptious, cheesy, and have a nice meaty texture.

Best of all, they’re ready in only 30 minutes.

Per Serving:

  • Calories: 255
  • Fats: 18.5g
  • Protein: 16.6g
  • Carbs: 8.4g
  • Fiber: 3.5g
  • Sugar: 1.2g

Recipe

7.  Vegan Keto Coconut Curry

Vegan Keto Coconut Curry

Credit: purewow.com

Are you looking for a dairy-free meal idea? I’ve got you covered.

This curry tastes just as good as it looks. It’s creamy, savory, sweet, and has some heat.

And the green bell peppers, zucchini, and carrots add tons of color and freshness. And there’s not a hint of dairy.

To get the creaminess, you’ll be using coconut milk. Additionally, to boost the protein content, you’ll be adding tofu and protein powder.

Just make sure you use vegan protein powder to keep the meal dairy-free. You’ll also want to make sure it has a neutral flavor in order not to overpower the curry. I recommend this one here as it contains only 1 gram of net carbs per serving.

 Check out more high protein vegan meals here.

Per Serving:

  • Calories: 425
  • Fats: 33g
  • Protein: 18g
  • Carbs: 10g
  • Fiber: 0g
  • Sugar: 2g

Recipe

8. Vegetarian Stuffed Peppers

Vegetarian Stuffed Peppers

Credit: jz-eats.com

One of the keys to keeping up with your diet is to have your meals prepped. By having your meals prepped, you’re less likely to give in to temptation.

They’re easy to make, and last a couple of days in the fridge.

And they’re so yummy that you’ll think you’re cheating on your diet. But you’re not.

In fact, one serving contains only 6 grams of net carbs.

They also contain potassium, which you need for healthy blood pressure.

To keep them tasting fresh longer, just make sure you store them in airtight food storage containers.

Glass ones like these are a great option because they don’t leak chemicals into your food. However, if you prefer lighter containers, these BPA-free containers are a good choice.

Per Serving:

  • Calories: 334
  • Fats: 24g
  • Protein: 22g
  • Carbs: 7g
  • Fiber: 1g
  • Sugar: 1g

Recipe

9. Lasagna Stuffed Portobello Mushrooms

Lasagna Stuffed Portobello Mushrooms

Credit: sweetpeasandsaffron.com

I love lasagna, as I’m sure many of you do too. But lasagna doesn’t love us back.

That’s because it has a ton of carbs. And extra carbs mean wearing baggy clothes.

These stuffed portobello mushrooms give you all the taste of lasagna…but with way fewer carbs and calories to boot.

You’ve got your cheesy mozzarella and ricotta cheese, marinara sauce, and even fresh spinach. And the basil adds extra layers of flavor.

Best of all, you can prep them ahead of them, then freeze them. So, whenever you’re craving lasagna, just pop them in the oven, and you’re good to go.

Check out more high protein freezer meals here.

Per Serving:

  • Calories: 261
  • Fats: 16g
  • Protein: 21g
  • Carbs: 11g
  • Fiber: 2g
  • Sugar: 5g

Recipe

10. Low Carb Chocolate Smoothie Bowl

Chocolate Smoothie Bowl

Credit: lowcarbmaven.com

Are you all about the sweets? Me too!

This smoothie is sure to satisfy your sweet tooth. The combination of chocolate and raspberries is a definite winner.

And the pomegranate arils and walnuts add a nice texture. So, you don’t feel like you’re eating melted ice cream.

To boost the amount of protein, you’ll be using protein powder. Make sure you use a good low carb protein powder like Isopure Zero Carb.

Just like the name implies, it contains zero grams of net carbs per serving. And it provides 25 grams of protein per serving.

This smoothie bowl is great for breakfast or a snack.

Per Serving:

  • Calories: 280
  • Fats: 16g
  • Protein: 25g
  • Carbs: 7g
  • Fiber: 4g
  • Sugar: 0g

Recipe

11. Pea Feta & Mint Frittata

Pea Feta and Mint Frittata

Credit: goodiegoodielunchbox.com.au

Need to eat breakfast on the run? These frittata cups are the perfect grab-and-go option.

Just prep them ahead of time. Then the next morning, put one or two in your bag, and go.

They’re moist and delicious. The sweetness of the peas complements the saltiness of the feta cheese.

And the fresh mint adds a nice pop of flavor.

Making them is a breeze. To make them, start by greasing a mini muffin tray and adding your ingredients.

Or, to make clean-up easier, you can use a silicone muffin tray instead. Finally, bake for about 15 minutes until the egg mixture is cooked.

Per Serving:

  • Calories: 134
  • Fats: 8.5g
  • Protein: 10.6g
  • Carbs: 3.1g
  • Fiber: 0.8g
  • Sugar: 1.4g

Recipe

12. Cauliflower Crusted Grilled Cheese Sandwiches

Cauliflower Crusted Grilled Cheese Sandwiches

Credit: kirbiecravings.com

Thought that grilled cheese sandwiches were a thing of the past? Think again!

These grilled cheese sandwiches are crispy, cheesy, and oh, so comforting. Perfect for those days when you need some pampering.

In fact, I prefer them to the original. That’s because the cauliflower adds freshness and extra nutrition.

To keep them low carb, you use cauliflower to make your bread. Now it does take some time to make, but definitely well worth it.

Besides being tasty, they’re good for you too. One serving provides almost 25% of your daily fiber needs.

They are also rich in calcium and contain Vitamin A too.

Per Serving:

  • Calories: 326
  • Fats: 19g
  • Protein: 24g
  • Carbs: 16g
  • Fiber: 6g
  • Sugar: 5g

Recipe

13. Zucchini Ricotta Tart

Zucchini Ricotta Tart

Credit: asweetlife.org

Do you like savory tarts? Then you’ll be sure to love this tart.

The richness of the ricotta cheese is a nice contrast to the freshness of the zucchini. And the whipping cream adds an extra layer of creaminess.

The crunchy crust is the icing on top of the cake, ahem, tart.

Best of all, one slice contains less than 5 grams of net carbs. Yippee!

To keep it low carb, you will be using almond flour. Besides being low carb, almond flour is also rich in Vitamin E, which you need for healthy skin.

And you can use it for much for than baking. You can use it to thicken your gravies, make pancakes, and coat your zucchini to make zucchini fries. If you’d like to try some, you can get some here.

You’ll also be using coconut flour. Coconut flour is not only low carb, but it is also rich in iron, which you need to keep your energy levels up. If you’re running out of it, you can get some here.

Per Serving:

  • Calories: 302
  • Fats: 25.23g
  • Protein: 12.41g
  • Carbs: 7.95g
  • Fiber: 3.13g
  • Sugar: 0g

Recipe

14. Keto Roasted Tomato Jalapeno Cheddar Soup

Tomato Jalapeno Cheddar Soup

Credit: perrysplate.com

Did someone say roasted tomato jalapeno cheddar soup? You had me at roasted tomato…and jalapeno…and cheddar.

This soup tastes like queso but in soup form. The creaminess of the cheese balances the heat from the jalapeno peppers.

And the roasted tomatoes provide sweetness and acidity. It’s a party in your mouth.

This soup is great on its own. But if you like, you can serve it with some low carb bread.

This one here is a great choice. One slice contains zero net carbs.

It also provides a whopping 12 grams of fiber. Now, that’s a whole lotta fiber!

Per Serving:

  • Calories: 292
  • Fats: 26.1g
  • Protein: 11.3g
  • Carbs: 8.3g
  • Fiber: 1.5g
  • Sugar: 0g

Recipe

15. Pan-Roasted Portobello Egg Toast

Portobello Egg Toast

Credit: paleoglutenfree.com

Have a hankering for eggs on toast? This dish is sure to satisfy your cravings.

On the menu is a sunny-side-up egg on a pan-roasted tomato. All topped with yummy, crispy garlic bits and fresh herbs.

And for your toast is a gorgeous roasted portobello mushroom. You definitely won’t miss the bread.

Besides being tasty, portobello mushrooms are good for you. They’re excellent sources of B vitamins, which are important for brain health.

They also contain antioxidants, which have health benefits. So, gobble up those mushrooms.

Per Serving:

  • Calories: 162
  • Fats: 12g
  • Protein: 8g
  • Carbs: 8g
  • Fiber: 1g
  • Sugar: 4g

Recipe

16. Tomato Basil Mozarella Salad

Tomato Basil Mozarella Salad

Credit: wholelottayum.com

We could all do with more greens. And salads are a great way to get more greens in our diet.

But more often than not, they can taste just like grass. And nobody likes eating grass.

This salad tastes like anything but grass. You’ve got creamy mozzarella cheese, juicy tomato slices, and sweet basil.

And the balsamic glaze compliments the salad perfectly.

What I love most is that this salad is ready in just 15 minutes. So, you can make it in 1, 2, 3.

Per Serving:

  • Calories: 169
  • Fats: 12g
  • Protein: 18.5g
  • Carbs: 3g
  • Fiber: 1g
  • Sugar: 3g

Recipe

17. Cauliflower Mac & Cheese

Cauliflower Mac & Cheese

Credit: allthehealthythings.com

Everyone loves mac and cheese. After all, what’s there not to love about it?

Everything but the carbs that is. A measly half-cup serving has almost 13 grams of net carbs.

And let’s be real, who eats only a half-cup serving of mac and cheese?

This cauliflower mac and cheese will definitely satisfy your cravings. It has all the cheesy goodness of regular mac and cheese.

And the green onions add layers of flavor. Best of all, it contains only 7.5 grams of net carbs.

Per Serving:

  • Calories: 312
  • Fats: 22.8g
  • Protein: 18.1g
  • Carbs: 10.4g
  • Fiber: 2.9g
  • Sugar: 3.2g

Recipe

18. Keto Vegetable Frittata

Vegetable Frittata

Credit: yellowglassdish.com

Sometimes you just want to have breakfast for dinner. And eggs are the perfect option for that.

Not only are they delicious, but they’re also good for you too. Besides being rich in protein, they’re excellent sources of selenium, a powerful antioxidant.

They also contain choline, which you need to form cell membranes. So, gobble up those eggs!

This frittata is fluffy and packed with flavor. The bell peppers and mushrooms boost the nutrition even more.

Meanwhile, the avocado provides heart-healthy fats. Exactly what the doctor ordered.

Per Serving:

  • Calories: 221
  • Fats: 17.6g
  • Protein: 13.2g
  • Carbs: 2.5g
  • Fiber: 0.4g
  • Sugar: 1.2g

Recipe

19. Roasted Eggplant Parmesan Stacks

Eggplant Parmesan Stacks

Credit: bowlofdelicious.com

Looking for a dinner idea for date night? Give these parmesan stacks a try.

They’re like bite-size morsels of eggplant parmesan. But with way fewer carbs.

And they look so dainty…your partner will be impressed.

To increase the ambiance, be sure to serve them on some fancy plates. I like these ones here.

They’re quite stylish yet pretty durable. That’s because they’re made to be chip resistant.

Per Serving:

  • Calories: 414
  • Fats: 32g
  • Protein: 21g
  • Carbs: 13g
  • Fiber: 5g
  • Sugar: 8g

Recipe

20. Keto Zucchini Casserole

Keto Zucchini Casserole

Credit: sweetashoney.co

Have trouble trying to get your kids to eat their veggies? Feed them this.

It’s so yummy, your kids will say, “More, please!”

Besides being high in protein, this casserole has a ton of nutrition. It is rich in Vitamins A and C.

And it’s an excellent source of calcium.

Now it does take 50 minutes to make. But that’s just because you’ll need to let your salted zucchini slices rest for 20 minutes.

This helps draw out the moisture from the zucchini, so you don’t have a watery casserole.

Per Serving:

  • Calories: 298.4
  • Fats: 24.3g
  • Protein: 13.4g
  • Carbs: 8.3g
  • Fiber: 1.7g
  • Sugar: 5.1g

Recipe

21. Gluten-Free Tomato Cheese Tart

Gluten-Free Tomato Cheese Tart

Credit: whatagirleats.com

Tomatoes are the perfect diet food. That’s because they’re quite low in calories.

In fact, one small tomato contains only 16 calories. And since they’re almost 100% water, they’re pretty filling.

But they’re also good for your health too. They’re good sources of Vitamins A and C too. Bonus!

This cheese tart uses a ton of tomatoes. This makes the tart light and fresh, perfect for a light lunch.

The Fontina cheese and Parmigiano-Reggiano cheese add creaminess. They also add protein and fat, so it’s pretty filling.

This cheese tart is great on its own. But if you like, you can serve it with a side Garden Salad. Yum!

Per Serving:

  • Calories: 220
  • Fats: 16g
  • Protein: 16g
  • Carbs: 4g
  • Fiber: 1g
  • Sugar: 1g

Recipe

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