7 Day Vegetarian Keto Recipes for Easy Low-Carb Meals

Updated On: October 4, 2025

Embarking on a vegetarian keto journey can seem challenging at first, but with the right recipes, it becomes an exciting and delicious adventure. The ketogenic diet, known for its low-carb, high-fat approach, often relies heavily on animal products.

However, it’s entirely possible to enjoy a vegetarian lifestyle while maintaining ketosis. This 7-day vegetarian keto meal plan offers a variety of flavorful, nutrient-dense recipes designed to keep your carb intake low and satisfaction high.

From hearty breakfasts to flavorful dinners, each recipe is thoughtfully crafted to ensure you get a balance of healthy fats, moderate protein, and minimal carbs.

Whether you’re looking to lose weight, improve energy levels, or simply eat cleaner, this meal plan offers something for everyone. Plus, it’s packed with vibrant vegetables, nuts, seeds, and dairy alternatives that keep your meals interesting.

Ready to dive in? Let’s explore why you’ll love these vegetarian keto recipes and how to make each dish a success in your kitchen.

Why You’ll Love This Recipe

This 7-day vegetarian keto meal plan is perfect for those seeking to combine the benefits of a ketogenic diet with the compassion and health advantages of vegetarianism. You’ll enjoy a variety of meals that are not only low in carbs but also rich in plant-based fats and proteins.

The recipes are designed to be simple, accessible, and quick to prepare, making it easier to stick with your goals throughout the week.

Unlike many keto plans that focus on meat-heavy dishes, this meal plan introduces you to creative ways of incorporating nuts, seeds, cheeses, and low-carb vegetables. You’ll discover new favorite ingredients like cauliflower rice, zucchini noodles, and tofu, which add texture and flavor without pushing your carb count too high.

Additionally, the recipes encourage the use of wholesome, natural ingredients with minimal processing, ensuring you’re nourishing your body while tantalizing your taste buds. If you’re interested in expanding your keto repertoire, check out our Breakfast Wellington Recipe for a delightful start to your day.

Ingredients

  • Cauliflower rice: 4 cups (fresh or frozen)
  • Zucchini: 6 medium-sized, spiralized or sliced
  • Firm tofu: 400 grams, pressed and cubed
  • Avocado: 4 ripe
  • Olive oil: 1/2 cup
  • Coconut oil: 1/4 cup
  • Almond flour: 1 cup
  • Shredded mozzarella cheese: 2 cups
  • Heavy cream: 1 cup
  • Eggs: 12 large
  • Spinach: 8 cups fresh
  • Broccoli florets: 4 cups
  • Sun-dried tomatoes: 1/2 cup, chopped
  • Chia seeds: 1/4 cup
  • Flaxseed meal: 1/4 cup
  • Walnuts: 1 cup chopped
  • Almond butter: 1/2 cup
  • Lemon juice: from 2 lemons
  • Garlic: 6 cloves, minced
  • Fresh herbs: basil, parsley, and thyme (1/4 cup each)
  • Salt and pepper: to taste

Equipment

  • Food processor (for cauliflower rice and mixing)
  • Spiralizer or vegetable peeler
  • Large non-stick skillet
  • Baking sheet
  • Mixing bowls
  • Measuring cups and spoons
  • Whisk or electric mixer
  • Oven (preheated to 375°F / 190°C)
  • Blender (optional for smoothies and sauces)

Instructions

Day 1: Cauliflower Fried Rice with Tofu

  1. Prepare the cauliflower rice: Pulse cauliflower florets in a food processor until they resemble rice grains.
  2. Sauté aromatics: Heat 2 tbsp olive oil in a skillet over medium heat. Add minced garlic and cook until fragrant.
  3. Cook tofu: Add cubed tofu and sauté until golden brown on all sides, about 7 minutes.
  4. Add vegetables: Stir in spinach and sun-dried tomatoes, cook until spinach wilts.
  5. Incorporate cauliflower rice: Add cauliflower rice to the skillet, stir well, and cook for 5-7 minutes until tender.
  6. Season: Add salt, pepper, and fresh herbs. Drizzle with lemon juice before serving.

Day 2: Zucchini Noodles with Creamy Avocado Sauce

  1. Spiralize zucchini: Prepare zucchini noodles using a spiralizer or peeler.
  2. Make avocado sauce: Blend avocado, heavy cream, garlic, lemon juice, and salt to a smooth consistency.
  3. Toss noodles: Toss zucchini noodles with avocado sauce, sprinkle with chopped walnuts and fresh basil.
  4. Serve immediately: Enjoy fresh to maintain the noodles’ crispness.

Day 3: Spinach and Cheese Egg Bake

  1. Preheat oven: Set to 375°F (190°C).
  2. Mix ingredients: In a bowl, whisk 6 eggs, heavy cream, spinach, shredded mozzarella, garlic, salt, and pepper.
  3. Pour into baking dish: Transfer mixture to a greased baking dish.
  4. Bake: Cook for 25-30 minutes or until the eggs are set.
  5. Cool slightly and serve: Garnish with fresh parsley.

Day 4: Cauliflower Pizza Crust

  1. Prepare crust mixture: Mix 2 cups cauliflower rice with 1 cup almond flour, 2 eggs, garlic, and salt.
  2. Form crust: Press the mixture into a round shape on a baking sheet lined with parchment paper.
  3. Bake crust: Bake at 400°F (200°C) for 15 minutes or until golden.
  4. Add toppings: Spread tomato sauce (low-carb), mozzarella, spinach, and sun-dried tomatoes.
  5. Bake again: Return to oven for 10 more minutes until cheese melts.

Day 5: Tofu and Broccoli Stir Fry

  1. Heat oil: In a skillet, heat 2 tbsp coconut oil over medium-high heat.
  2. Cook tofu: Add tofu cubes and cook until browned.
  3. Add broccoli: Toss in broccoli florets and cook for 5-7 minutes.
  4. Season: Add garlic, salt, pepper, lemon juice, and fresh thyme.
  5. Serve: Plate and enjoy a high-fiber, keto-friendly dish.

Day 6: Keto Chia Pudding with Almond Butter

  1. Mix pudding: Combine 1/4 cup chia seeds, 1 cup heavy cream, 1 tbsp almond butter, and a pinch of salt in a bowl.
  2. Refrigerate: Let sit overnight or at least 4 hours until thickened.
  3. Serve chilled: Top with chopped walnuts and a drizzle of coconut oil.

Day 7: Flaxseed Crackers with Herb Cream Cheese

  1. Prepare cracker dough: Mix 1/4 cup flaxseed meal, 1/4 cup almond flour, 2 tbsp olive oil, salt, and water to form a dough.
  2. Roll out dough: Between parchment paper, roll thin and cut into cracker shapes.
  3. Bake: Bake at 350°F (175°C) for 15-20 minutes until crispy.
  4. Prepare cream cheese spread: Mix cream cheese with chopped parsley, basil, and lemon juice.
  5. Serve: Spread herb cream cheese on crackers for a perfect snack.

Tips & Variations

Keep your meals interesting by swapping out herbs and spices. For example, try smoked paprika or cumin in your stir-fries for a flavor twist.

Use different cheeses like feta or goat cheese to vary your textures and flavors.

If you’re sensitive to dairy, substitute heavy cream with coconut cream and mozzarella with vegan cheese options.

To add more protein, sprinkle hemp seeds or nutritional yeast on top of dishes.

Nutrition Facts

Meal Calories Fat (g) Protein (g) Net Carbs (g)
Cauliflower Fried Rice with Tofu 350 22 20 8
Zucchini Noodles with Avocado Sauce 400 30 10 6
Spinach and Cheese Egg Bake 450 35 28 4
Cauliflower Pizza Crust 390 25 18 7
Tofu and Broccoli Stir Fry 370 24 22 6
Keto Chia Pudding 300 25 9 5
Flaxseed Crackers with Herb Cream Cheese 250 18 10 4

Serving Suggestions

Serve these vegetarian keto dishes with a side of mixed greens dressed in olive oil and lemon juice for added freshness. Feel free to add a few olives or a sprinkle of nuts to enhance the fat content and texture.

For a refreshing drink, consider a sparkling water infused with cucumber or mint to keep your palate clean and hydrated.

Looking for more keto inspiration? Check out our 4:1 Keto Recipes for hearty meal ideas or dive into the Blackstone Lo Mein Recipes for a vegan twist on Asian flavors.

Conclusion

Following a vegetarian keto diet doesn’t mean sacrificing flavor or variety. This 7-day meal plan proves that with a bit of creativity and the right ingredients, you can enjoy satisfying, nutrient-rich dishes every day of the week.

From the comforting egg bakes to crunchy flaxseed crackers, each meal supports your keto goals while honoring your vegetarian values.

Remember, consistency is key in any dietary approach, and having a solid recipe plan helps you stay on track without feeling deprived. We hope these recipes inspire you to experiment more in the kitchen and discover how delicious vegetarian keto living can be.

Don’t forget to explore other fantastic recipes like our Bread And Gravy Recipe for when you want to indulge a little.

Happy cooking and keto living!

📖 Recipe Card: 7 Day Vegetarian Keto Meal Plan

Description: A collection of delicious and easy vegetarian keto recipes perfect for a week. Each recipe is low-carb, high-fat, and packed with nutrients to keep you energized.

Prep Time: PT15M
Cook Time: PT25M
Total Time: PT40M

Servings: 4 servings

Ingredients

  • 2 cups cauliflower rice
  • 1 cup shredded mozzarella cheese
  • 1 cup spinach, chopped
  • 1/2 cup heavy cream
  • 3 large eggs
  • 1/4 cup chopped walnuts
  • 2 tablespoons olive oil
  • 1/2 cup diced bell peppers
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 375°F (190°C).
  2. In a large bowl, mix cauliflower rice, spinach, bell peppers, and walnuts.
  3. In a separate bowl, whisk eggs, heavy cream, garlic powder, salt, and pepper.
  4. Combine wet ingredients with the vegetable mixture.
  5. Add mozzarella and Parmesan cheese; mix well.
  6. Transfer mixture to a greased baking dish.
  7. Bake for 25 minutes until golden and set.
  8. Let cool for 5 minutes before serving.

Nutrition: Calories: 320 kcal | Protein: 18 g | Fat: 25 g | Carbs: 6 g

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Marta K

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