When you're craving a light and healthy meal or side, turn to these low-carb vegetarian recipes. They're packed full of flavor thanks to farm fresh veggies and herbs, and they're tasty enough to make any day of the week.
30 Low-Carb Vegetarian Recipes That Won’t Weigh You Down
Updated on Sep. 13, 2024
1/30
Marinated Tomatoes
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
My niece introduced me to this colorful recipe some time ago. I now make it when I have buffets or large gatherings because it can be prepared hours ahead. This is a great way to use a bumper crop of tomatoes. —Myrtle Matthews, Marietta, Georgia
Nutrition Facts:
about 2 pieces: 93 calories, 9g fat (1g saturated fat), 0 cholesterol, 4mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
2/30
Slow-Cooker Caponata
Total Time
5 hours 20 min
Servings
6 cups
From the Recipe Creator:
This Italian eggplant dip preps quickly and actually gets better as it stands. Serve it warm or at room temperature. Try adding a little leftover caponata to scrambled eggs for a savory breakfast. —Nancy Beckman, Helena, Montana
Nutrition Facts:
1/4 cup: 34 calories, 2g fat (0 saturated fat), 0 cholesterol, 189mg sodium, 4g carbohydrate (2g sugars, 2g fiber), 1g protein.
3/30
Shakshuka
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling through Southeast Asia, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta
Nutrition Facts:
1 serving: 159 calories, 12g fat (3g saturated fat), 186mg cholesterol, 381mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1-1/2 fat, 1 medium-fat meat, 1 vegetable.
4/30
Lemony Zucchini Ribbons
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Fresh zucchini gets a shave and a drizzle of lemony goodness in this fab salad. Sprinkle the goat cheese or feta on top and dive in. —Ellie Martin Cliffe, Milwaukee, Wisconsin
Nutrition Facts:
3/4 cup: 83 calories, 6g fat (2g saturated fat), 12mg cholesterol, 352mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
5/30
Smoky Cauliflower
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
The smoked Spanish paprika gives a simple side of roasted cauliflower extra depth. This is definitely a favorite. —Juliette Mulholland, Corvallis, Oregon
Nutrition Facts:
3/4 cup: 58 calories, 4g fat (0 saturated fat), 0 cholesterol, 254mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
6/30
Black Bean & White Cheddar Frittata
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
This is one of my favorite comfort foods for breakfast or even a quick dinner. I like to make it with lime salsa. But if you're looking for something with more kick, use hot salsa or add some chipotle pepper. —Aysha Schurman, Ammon, Idaho
Nutrition Facts:
1 wedge (calculated without toppings): 183 calories, 10g fat (4g saturated fat), 196mg cholesterol, 378mg sodium, 9g carbohydrate (2g sugars, 2g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1/2 starch, 1/2 fat.
7/30
Garbanzo-Stuffed Mini Peppers
Total Time
20 min
Servings
32 pieces
From the Recipe Creator:
Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Nutrition Facts:
1 piece: 15 calories, 0 fat (0 saturated fat), 0 cholesterol, 36mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 1g protein.
8/30
Spicy Edamame
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
Edamame are young soybeans in their pods. While I love to get them with my sushi when I go out, they are also so easy to make at home. —Mark Neufang, Bayshore, Wisconsin
Nutrition Facts:
1 serving: 52 calories, 2g fat (0 saturated fat), 0 cholesterol, 642mg sodium, 5g carbohydrate (1g sugars, 2g fiber), 4g protein.
9/30
Fennel Salad with Citrus Dressing
Total Time
20 min
Servings
5 servings
From the Recipe Creator:
My family really enjoys crunchy fennel, which pairs well with citrus vinaigrette. The salad makes a nice addition to any meal.—Denise Elder, Hanover, Ontario
Nutrition Facts:
3/4 cup: 160 calories, 15g fat (2g saturated fat), 0 cholesterol, 273mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 3 fat, 1/2 starch.
10/30
Herb-Roasted Olives & Tomatoes
Total Time
25 min
Servings
4 cups
From the Recipe Creator:
Eat these roasted veggies with a crunchy baguette or a couple of cheeses. You can also double, or triple, the amounts and have leftovers to toss with spaghetti the next day. —Anndrea Bailey, Huntington Beach, California
Nutrition Facts:
1/4 cup: 71 calories, 7g fat (1g saturated fat), 0 cholesterol, 380mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 0 protein.
11/30
Greek Salad Ravioli
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
Turn the fresh flavors of a Greek salad into a warm dish for cold winter nights. I like to make a large batch, freeze it, then simply drop ravioli into simmering water for dinner in five minutes! —Carla Mendres, Winnipeg, Manitoba
Nutrition Facts:
6 ravioli: 283 calories, 8g fat (4g saturated fat), 22mg cholesterol, 442mg sodium, 44g carbohydrate (4g sugars, 2g fiber), 10g protein. Diabetic Exchanges: 3 starch, 1 high-fat meat, 1 fat.
12/30
Artichoke Caprese Platter
Total Time
15 min
Servings
12 servings
From the Recipe Creator:
I dressed up the classic Italian trio of mozzarella, tomatoes and basil with marinated artichokes. It looks so yummy on a pretty platter set out on a buffet. Using fresh mozzarella is the key to its great taste. —Margaret Wilson, San Bernardino, California
Nutrition Facts:
1/2 cup: 192 calories, 16g fat (7g saturated fat), 30mg cholesterol, 179mg sodium, 5g carbohydrate (2g sugars, 1g fiber), 7g protein.
13/30
Rosemary Roasted Baby Carrots
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Baby carrots go over big when seasoned with the subtle taste of rosemary. I like to sprinkle raisins on top for a combination of sweet and savory. —Aysha Schurman, Ammon, Idaho
Nutrition Facts:
3/4 cup: 82 calories, 4g fat (0 saturated fat), 0 cholesterol, 238mg sodium, 12g carbohydrate (8g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
14/30
Spring Asparagus
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
This fresh and colorful side dish is delicious served warm or cold. I get lots of compliments on the homemade dressing. —Millie Vickery, Lena, Illinois
Nutrition Facts:
3/4 cup: 154 calories, 11g fat (1g saturated fat), 0 cholesterol, 159mg sodium, 12g carbohydrate (10g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.
15/30
Moroccan Stuffed Mushrooms
Total Time
55 min
Servings
2 dozen
From the Recipe Creator:
Coriander and cumin are zesty updates to the familiar stuffed mushrooms. The addition of couscous makes them very filling and delicious. —Raymonde Bourgeois, Swastika, Ontario
Nutrition Facts:
1 stuffed mushroom: 25 calories, 0 fat (0 saturated fat), 0 cholesterol, 81mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 1g protein.
16/30
Garlic-Herb Pattypan Squash
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
The first time I grew a garden, I harvested summer squash and cooked it with garlic and herbs. Using pattypan squash is a creative twist. —Kaycee Mason, Siloam Springs, Arkansas
Nutrition Facts:
2/3 cup: 58 calories, 3g fat (0 saturated fat), 0 cholesterol, 296mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
17/30
Fresh Heirloom Tomato Salad
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
This tomato salad is a summertime must. A standout dressing takes the tasty ingredients to a brand-new level. —Taste Recipes Test Kitchen
Nutrition Facts:
1 serving: 74 calories, 6g fat (1g saturated fat), 3mg cholesterol, 35mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
18/30
Cucumber Canapes
Total Time
20 min
Servings
2 dozen
From the Recipe Creator:
I always get requests for the recipe for these canapes whenever I serve them. They're delicate finger sandwiches with a creamy herb spread and festive red and green garnishes. —Nadine Whittaker, South Plymouth, Massachusetts
Nutrition Facts:
1 canape: 120 calories, 9g fat (2g saturated fat), 7mg cholesterol, 134mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 2g protein.
19/30
Spicy Grilled Eggplant
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
This side dish goes well with any meat you might also be grilling. Thanks to the Cajun seasoning, the zesty eggplant gets more attention than an ordinary veggie. —Greg Fontenot, The Woodlands, Texas
Nutrition Facts:
1 serving: 88 calories, 7g fat (1g saturated fat), 0 cholesterol, 152mg sodium, 7g carbohydrate (3g sugars, 4g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable.
20/30
Tex-Mex Summer Squash Casserole
Total Time
55 min
Servings
10 servings
From the Recipe Creator:
Mild-flavored yellow squash gets a big boost from flavor-packed chiles, jalapenos and red onion. This side dish also works with zucchini. —Tommy Lombardo, Euclid, Ohio
Nutrition Facts:
3/4 cup: 143 calories, 8g fat (5g saturated fat), 27mg cholesterol, 420mg sodium, 12g carbohydrate (5g sugars, 2g fiber), 8g protein.
21/30
Veggie Kabobs
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Grilling is a delightful way to prepare the season's freshest produce. The zesty Italian marinade adds just the right amount of spice to these veggie kabobs. —Taste Recipes Test Kitchen
Nutrition Facts:
3/4 cup: 202 calories, 18g fat (2g saturated fat), 0 cholesterol, 598mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 3g protein.
22/30
Butternut-Gouda Pot Stickers
Total Time
1 hour
Servings
about 4 dozen
From the Recipe Creator:
My family can't get enough butternut squash. I had some left over, so I used pot sticker wrappers and chopped veggies to create these fun little appetizers. —Carla Mendres, Winnipeg, Manitoba
Nutrition Facts:
1 pot sticker: 55 calories, 3g fat (1g saturated fat), 7mg cholesterol, 84mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 2g protein.
23/30
Stuffed Mini Peppers
Total Time
30 min
Servings
2 dozen
From the Recipe Creator:
There's plenty of both crunch and cream in these party appetizers. Fresh chives help them really stand out. —Jean McKenzie, Vancouver, Washington
Nutrition Facts:
1 stuffed pepper half: 48 calories, 4g fat (2g saturated fat), 14mg cholesterol, 68mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 1g protein.
24/30
Sauteed Zucchini
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
I plant many vegetables to use in cooking. Zucchini is among our favorites and usually grows in abundance. This zucchini stir-fry is always a hit at our house. —Deborah Elliot, Ridge Spring, South Carolina
Nutrition Facts:
1/2 cup: 77 calories, 7g fat (1g saturated fat), 0 cholesterol, 299mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 1g protein.
25/30
Smoky Cauliflower Bites
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
These healthy little treats work well as a side or as fun bite size appetizers. Roasting the cauliflower adds deep flavor and gives it an irresistible crunch. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 cup: 129 calories, 11g fat (2g saturated fat), 0 cholesterol, 408mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
26/30
Cucumber Tomato Salad
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
Cucumber salad recipes are my absolute favorite! This fast, fresh salad is a winner at every get together. It's an easygoing, healthy side dish for kabobs, chicken or anything hot off the grill. —Blair Lonergan, Rochelle, Virginia
Nutrition Facts:
3/4 cup: 90 calories, 5g fat (1g saturated fat), 5mg cholesterol, 356mg sodium, 9g carbohydrate (5g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.
27/30
Coconut Curry Cauliflower Soup
Total Time
35 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
When I'm in need of comfort food, I stir up a velvety batch of this Asian-spiced soup. Then I finish it with a sprinkle of cilantro over the top. —Elizabeth DeHart, West Jordan, Utah
Nutrition Facts:
1 cup: 111 calories, 8g fat (5g saturated fat), 0 cholesterol, 532mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 3g protein.
27/30
Southern Coleslaw
Total Time
15 min
Servings
16 servings
From the Recipe Creator:
My mother used to make this salad on holidays. With all the cabbage that is grown here, this coleslaw recipe is a real natural for us! —Deb Darr, Falls City, Oregon
Nutrition Facts:
3/4 cup: 137 calories, 10g fat (2g saturated fat), 5mg cholesterol, 240mg sodium, 11g carbohydrate (9g sugars, 2g fiber), 1g protein.
28/30
Green Chile Quiche Squares
Total Time
55 min
Servings
12 servings
From the Recipe Creator:
Chiles add spark to this cheesy quiche. You can vary the flavor based on the kind of croutons you buy. I like to serve fresh fruit on the side. —Connie Willson, Huntington Beach, California
Nutrition Facts:
1 piece: 270 calories, 18g fat (9g saturated fat), 136mg cholesterol, 653mg sodium, 11g carbohydrate (4g sugars, 1g fiber), 15g protein.
29/30
Grilled Veggies with Caper Butter
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
We enjoy the tart, peppery taste of capers. No one likes a bland veggie, and caper butter helps peppers, squash and zucchini shine. —Danyelle Crum, Indian Trail, North Carolina
Nutrition Facts:
1 serving: 117 calories, 10g fat (4g saturated fat), 15mg cholesterol, 219mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
30/30
Cucumber Salad with Miracle Whip
Total Time
10 min
Servings
8 servings
From the Recipe Creator:
Cucumbers are my very favorite garden vegetable, so I use this recipe often. I got it from a friend years ago. I've heard this refreshing dish keeps very well in the refrigerator, but it goes so fast around our house, I've never found out for myself. —Karen Ann Bland, Gove, Kansas
Nutrition Facts:
2/3 cup: 122 calories, 7g fat (1g saturated fat), 2mg cholesterol, 201mg sodium, 12g carbohydrate (10g sugars, 2g fiber), 2g protein.
