If you are looking to up your intake of vegetables or just want to have a vegetarian yet keto dinner, try one of these 27 meatless keto dinner recipes. In this week’s keto meal plan we have everything from vegetable noodles, to cauliflower rice to flatbreads for your meatless Monday.
Please check out all of our weekly keto meal plans!
I don’t know if it’s the warmer weather that makes me want to make lighter meals, but I thought this week’s meal plan should be all about all veggie dinners.
Lately I’ve been trying to add more vegetables to my diet and make a few meatless dinners for my family. That’s why today I am sharing 27 keto meatless dinner recipes with you.
Can you eat vegetarian on a keto diet?
Yes you can. Some people think keto is all about meat and fat and that is truly not what it’s all about. The keto diet started out to help people who had seizures and it’s now said to reduce inflammation and lower many health risks.
There are actually keto vegetarians, vegans and pescatarians. Here’s a good Keto-tarian Cookbook if you are interested. While I’m not personally interested in going vegetarian I do think it would be good to have a few meatless keto meals everyone once in awhile.
Reasons to try a few meatless dinners on a keto diet.
- It’s more economical to have a meatless dinner. As a whole meat is usually the most expensive part of the dinner. If you are focusing more on vegetables you will definitely spend less at the grocery store.
- It’s a good way to up your fiber intake. Fruits and vegetables are high in fiber which is not the case with beef, pork, fish and poultry.
- Meat dinners are usually higher in calories than vegetarian dinners. While the keto diet doesn’t emphasize calories, you can eat too many which will halt your weight loss. So having a meatless keto dinner once in awhile might be advantageous calorie wise.
- You can’t get Vitamin C and flavonoids from meat.
However there are nutrients that you can’t get from vegetables that you an from meat such as Vitamin B12. (read more) That’s why it’s good IMO to have a balance in your meals.
Vegetables that are high in protein.
- brussels sprouts – 9.8 g protein per 1 cup cooked
- asparagus – 10.6g protein per 1 cup cooked
- broccoli – 9g protein per 1 cup cooked
- avocado – 10g protein per 1 cup, chopped
- spinach – 13g protein per 1 cup cooked
- artichokes – 8g protein per 1 medium cooked (source for all)
And remember nuts and seeds are all very high in protein too. Some of the best being pistachios, almonds, walnuts, hazelnuts and cashews. And for seeds there is pumpkin, hemp, chia, flax and sunflower seeds. (good article for this)
So if you are up for adding a meatless meal every once in awhile summer is a good time to try it. With farmer’s markets and fresh produce in season you will have a good selection to play around with.
I hope you enjoy this list of meatless keto dinner recipes. Maybe you can find one or two to add to your regular meal rotation.
Zucchini Noodles Margherita - A fast low carb lunch!
Keto Cheesy Zucchini Noodles In The Air Fryer
Easy Low Carb Red Curry Cabbage Noodles - only minutes to make!
Make Zucchini Noodles with Lemon Parmesan in 10 minutes!
Savory Keto Vegetable Waffles
Easy Roasted Veggie Noodles - A Healthy Vegetable Pasta Recipe!
Low Carb Roasted Vegetables Flatbread Pizza using Fathead Dough
Mexican Whole Roasted Cauliflower (low carb)
Spinach Cauliflower Rice Pilaf - 10 minute low carb side dish!
Cheesy Broccoli Cauliflower Rice
Low Carb Spanish Cauliflower Rice Recipe - easy tasty side dish
Festive Tomato and Spinach Cauliflower Rice (15 minutes)
Low Carb Cauliflower Steaks Romano - Gluten Free Too!
Savory Zucchini Waffles - Only 5 Ingredients In These Low Carb, Gluten Free Waffles
Low Carb Jalapeño Popper Waffles
Low Carb Strawberry Caprese Salad with Balsamic Vinaigrette
Low Carb Cheesy Egg Stuffed Tomatoes Recipe for a Summer Breakfast
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More Meal Plans
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- 35 Keto Rotisserie Chicken Recipes
- 46 Keto Recipes Using Zucchini
- The best 77 keto summer side dishes – easy low-carb recipes
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Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.
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FAQs
A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits. If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.
What can you eat for breakfast lunch and dinner on a keto diet? ›
A sample keto menu for 1 week
- Breakfast: two eggs fried in butter served with sauteed greens.
- Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens.
- Dinner: pork chops with green beans sauteed in olive oil.
"With a keto diet, the breakdown is approximately 75 percent fat, 20 percent protein and 5 percent carbohydrates." For example, a woman who weighs 150 pounds and is moderately active is recommended to eat 25 grams of carbs (think one medium sized apple!), 86 grams of protein (a little over three 3 oz chicken breasts) ...
How to do a keto diet without cooking? ›
These meals give you the fuel to keep going without hassling with the stove or oven:
- Salmon salad lettuce wraps (4 g net carbs)
- BLT keto salad and sesame mustard dressing (purchase pre-cooked bacon–10.5 g net carbs)
- Quick and easy keto sushi (1.2 g net carbs)
- Shrimp-stuffed avocado (4 g net carbs)
Olives, nuts and charcuterie plates are brilliant keto-friendly nibbles to kick off your meal. Then stick with high protein mains like a chicken Ceasar salad, steak, or grilled fish, and swap out starchy, carb-heavy sides for vegetables if possible.
Why am I gaining weight on lazy keto? ›
Without tracking the amount of fat you're taking in, you're unlikely to get your body to make the transition. Possible weight gain. Since there is no calorie restriction on the lazy keto diet, it is totally possible to binge and actually gain weight on this diet.
What should I eat first in the morning on keto? ›
Top your protein-packed plain yogurt with some keto-friendly granola and a small bit of fruit for a breakfast treat. Avoid carb-heavy fruits such as apples and bananas, and stick to a small sampling of low-carb choices such as blackberries, raspberries, and star fruit.
Can I eat salads on keto? ›
You can eat a variety of salads on keto, as long as they contain healthy fats and proteins and are low in carbs. Egg salad, grilled chicken salad, shrimp salad, cauliflower salad, arugula salad, cucumber salad, antipasto salad, Greek salad, Caprese salad, and spinach salad are just a few keto-friendly salads to enjoy.
How fast to lose 20 pounds on keto? ›
“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.
What alcohol can you drink on keto? ›
Many low carb alcohol options are available if you follow a keto diet. For instance, pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. You can drink them straight or combine them with low carb mixers for more flavor.
BOTTOM LINE: An egg fast is an extreme, brief version of the keto diet that restricts you to eating mostly eggs, cheese, and butter for 3–5 days. It may promote short-term weight loss, but it risks nutrient deficiencies and weight regain.
What is the trick to keto? ›
Cutting your carb intake is the best way to get into ketosis. Other actions, such as consuming MCT oil and exercising in a fasted state, may also help. Quick and easy methods, such as using special urine strips, can let you know whether you're maintaining ketosis or you need to make some adjustments to your diet.
What are the golden rules of keto? ›
The main rules of keto involve a low-carb, high-fat diet to induce ketosis. Focus on whole foods, limit carbs, prioritize healthy fats, and moderate protein.
What foods do you cut out for keto? ›
Prohibited Foods On A Keto Diet: Take A Note
- Food High In Carbohydrates (Plain & Refined) You need to limit your consumption of high-carb foods like: ...
- Processed Foods. ...
- Sugary Drinks, Juice & Sweet Syrups. ...
- Alcoholic Drinks. ...
- Trans & Hydrogenated Fats. ...
- High-carb Condiments & Sauces.
Even if lazy keto means you won't reach the coveted ketosis status, Bradley said this is a moderate version of a low-carb diet that's more sustainable. It can still help with weight loss, reduce cravings, and lower the risk of metabolic syndrome and diabetes.
Is peanut butter lazy keto? ›
Is Peanut Butter Keto-Friendly? Peanut butter contains 2 grams of net carbs, 8 grams of fat, and 4 grams of protein in a tablespoon serving, making it a keto-friendly food[*]. With its low net carb count and high fat content, anyone can incorporate peanut butter into their keto lifestyle within reason.
What is the difference between low carb and lazy keto? ›
Lazy keto is less restrictive and time-consuming, which may make it easier to stick to. Traditional keto often requires tracking everything you eat (at least initially) and sticking to an extremely low carb limit. This helps maintain ketosis, a metabolic state in which the body burns fat instead of carbs for fuel.
How can I eat less than 20 carbs a day? ›
To stay under 20 grams of carbs a day, fill yourself up with lots of vegetables, proteins, and healthy fats.
