What are some tasty vegetarian ketogenic diet recipes?

[priyadogra]

Indian Keto Diet:

• Use Ghee or coconut oil instead of vegetable oils for cooking.
• Avoid high-carb vegetables like potatoes, carrots, and peas. Stick to leafy greens, cauliflower, zucchini, and eggplant.
• Choose full-fat dairy such as paneer, cheese, and cream.
• Incorporate nuts and seeds (almonds, walnuts, chia seeds, flaxseeds) for healthy fats and additional flavour.

Low-carb, high-fat Indian keto diet includes paneer, spinach, cauliflower, avocado, ghee, coconut oil, and non-starchy vegetables for energy.

Keto Baingan Bharta (Smoky Mashed Eggplant)

A smoky and flavourful dish made with roasted eggplant.

Ingredients:

• 1 large eggplant
• 1 onion, finely chopped
• 2 tomatoes, finely chopped
• 1 tablespoon ghee or olive oil
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon garam masala
• Salt to taste
• Fresh coriander for garnish

Instructions:

1. Roast the Eggplant: Roast the eggplant on an open flame or in the oven until the skin is charred, and the flesh is soft. Peel and mash the eggplant.
2. Cook the Gravy: Heat ghee in a pan, add cumin seeds and sauté the onions until golden. Add tomatoes, turmeric, coriander powder, and garam masala. Cook until the tomatoes soften.
3. Combine: Add the mashed eggplant to the pan and cook for another 5–10 minutes. Adjust salt.
4. Serve: Garnish with fresh coriander and enjoy.

 

[pepperhead212]

Sounds like something I make in the summer, with the eggplant and tomatoes, plus I always put some garlic, plus some hot peppers in it (like just about everything!). Not any particular diet, or anything, just a lot of veggies from the garden.

 

[Sir_Loin_of_Beef]

I don't eat soy beans. They contain plant estrogen that can mimic the effects of human estrogen in the body, and I prefer staying a baritone.

 

[pictonguy]

Looks good.

I've been pretty much low carb and have also used a ketogenic diet for many years due to being insulin resistant, overweight and a few other health issues which solved pretty much all of my health problems but now I keeping carbs around 100g's. Vegetarian keto is not the easiest diet, that's for sure. Soy products would need to be the focus I'd imagine.

 

[Steve Kroll]

I was strict keto for many years, but these days I just try to avoid too many carbs. I'm actually having a keto type dinner tonight. Quiche made with eggs, mushrooms, spinach, and cheese.

 

[priyadogra]

Here is one more keto recipe, try this as well:-

Crispy Keto Cauliflower Hash Browns Recipe
The crispy Keto version of Cauliflower Hash Browns is a delightful Veg Keto recipe that will leave you wanting more.

I recently prepared this recipe for my family, and it was an absolute hit! The flavours are incredibly delicious, and even my daughters couldn’t resist asking for seconds. These hash browns are crispy on the outside, soft on the inside, and packed with a deep savoury flavour and a hint of cheesiness. What’s even better is that you can easily whip up a big batch using ingredients that are likely already in your kitchen. Plus, they can be conveniently frozen for hassle-free quick meal prep. Not only will these hash browns satisfy your taste buds, but they’ll also support your Keto journey.

Serves 4 people

Prep time 10 minutes

Cook time 20 minutes

Ingredients-

• Olive oil spray
• 1 tablespoon Unsalted Butter
• 90 grams Yellow Onion, Finely Diced
• 1 Large Clove Garlic Crushed
• 150 grams of Leftover Cauliflower Rice
• 60 grams of freshly grated Parmesan Cheese
• 1 Large Egg White, Lightly Beaten
• 1 Spring onion Green and White Parts, Thinly Sliced
• 1/4 teaspoon Onion Powder
• 1/4 teaspoon Garlic Powder
• 1/8 teaspoon Salt
• 1/8 teaspoon Black Pepper

Recipe Steps-

1. Preheat your oven to 400F. Line a large baking tray with parchment paper or a silpat liner, then spray it with olive oil.
2. Take a small-medium frying-pan and put that over medium-low heat, melt the butter. Add the onion and garlic. Cooking until the onion softens (approximately 3 minutes), stir frequently. Allow the mixture to cool to room temperature.
3. Now, In a large bowl, combine Cauliflower Rice, Parmesan, egg white, onion powder, garlic powder, salt, black pepper, and the sautéed onion/garlic mixture. Mix everything well.
4. Divide the mixture into 4 portions. Shape each portion into a ball, and then flatten it slightly to form a circle or oval shape.
5. Place the patties on the baking sheet and place them in the freezer for 10 minutes to chill.
6. Lightly spray the tops of the hash browns with olive oil and bake them until they turn golden on the bottom, typically around 16 to 18 minutes.
7. Broil the hash browns briefly until the tops are nicely browned. Keep a close eye on them as this process can happen quickly. Once done, serve and enjoy!

Nutritional Info (per serving)

Calories 106 Net Carbs 4 gram Fat 7 gram Fiber1 gram