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Is it possible to eat low carb or keto and vegetarian at the same time? Yes, it is! If you choose a so called lacto-ovo vegetarian way of eating it works like a charm, providing all the nutrients you need. Lacto-ovo means avoiding meat, poultry and fish and eating vegetables, nuts, eggs and dairy.

So, which vegetables are preferred on a low-carb diet? A rule of thumb is that vegetables growing under ground contain more carbohydrates than the ones growing above.

Picking what’s in season is often the best option for many reasons. It’s easier to find organically and locally grown produce and they’re often more affordable.

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Use your imagination and creativity when putting together a vegetarian low-carb or keto meal. Vegetables in vibrant colors served with eggs cooked the way you like them and a nice dollop of smooth mayo on top sounds like a winner to us. Experiment with different textures and seasonings to create your own favorite recipes.

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Mushroom and Cheese Frittata

Frittata

  • 4 oz. mushrooms

  • ¾ oz. butter

  • 1½ scallions

  • ¼ tablespoon fresh parsley

  • ¼ teaspoon salt

  • 1⁄8 teaspoon ground black pepper

  • 2½ eggs

  • 2 oz. shredded cheese

  • 4 tablespoons mayonnaise

  • 1 oz. leafy greens

Vinaigrette

  • 1 tablespoon olive oil

  • ¼ tablespoon white wine vinegar

  • 1⁄8 teaspoon salt

  • 1⁄16 teaspoon ground black pepper

Instructions

  1. Preheat the oven to 350°F (175°C). First, prepare the vinaigrette and set aside.

  2. Slice the mushrooms anyway you like, small or big whatever your preference.

  3. Sauté the mushrooms on medium high with most of the butter until golden. Lower the heat. Save some of the butter for greasing the baking dish.

  4. Chop the scallions and mix with the fried mushrooms. Add salt and pepper to taste, and mix in the parsley.

  5. Mix eggs, mayonnaise and cheese in a separate bowl. Salt and pepper to taste.

  6. Add the mushrooms and scallions and pour everything into a well-greased baking dish. Bake for 30–40 minutes or until the frittata turns golden and the eggs are cooked.

  7. Let cool for 5 minutes and serve with leafy greens and the vinaigrette.

​Vegan Kale and Spinach Soup

  • ¾ oz. coconut oil

  • 2 oz. kale

  • 2 oz. fresh spinach

  • ½ avocado

  • ¾ cup coconut milk or coconut cream

  • 4 tablespoons water

  • fresh mint or dried mint (optional)

  • ¼ teaspoon salt

  • 1⁄16 teaspoon ground black pepper

  • ¼ lime, the juice

Fried kale

  • ¾ oz. kale

  • ½ garlic clove, chopped

  • 0.3 oz. coconut oil

  • 1⁄8 teaspoon ground cardamom (green)

  • salt and pepper

Instructions

  1. Melt the coconut oil in a hot thick-bottomed pot or pan.

  2. Sauté the spinach and kale briefly. The vegetable should just shrink and get a little color, but no more. Remove from the heat.

  3. Add water, coconut milk, avocado and spices. Blend with a hand blender until creamy.

  4. Add lime juice. Add more spices if you want.

  5. Fry kale and garlic on high heat until the garlic turns golden. Garnish the soup and serve.

Cauliflower Pizza

Crust

  • 3½ oz. shredded cheese

  • 4¾ oz. grated cauliflower

  • 2 eggs

  • ½ teaspoon salt

Toppings

  • 4 tablespoons tomato sauce

  • 1¾ oz. shredded cheese

  • 2 oz. mozzarella cheese

  • 10 olives

  • ¼ sliced green bell pepper

  • thinly sliced white onion

  • 1 tablespoon dried oregano or dried basil

Instructions

  1. Preheat the oven to 350°F (180°C). Grate the cauliflower in a food processor fitted with a metal blade, or with a box grater. Place in a large bowl, and add shredded cheese, eggs (lightly beaten) and salt. Stir well.

  2. Using a spatula, spread mixture thinly on a baking sheet lined with parchment paper, to form an 11-inch (28 cm) diameter circle. Bake for about 20 minutes, or until lightly browned.

  3. Remove from the oven. Spread the tomato sauce over the crust and top with cheese. Add thinly sliced olives, bell peppers and onions. Sprinkle oregano or basil on top.

  4. Increase temperature to 420°F (210°C), and bake for 5-10 minutes, or until warmed through and cheese is melted.

​Cheese Omelette

  • 1½ oz. butter

  • 3 eggs

  • 3½ oz. shredded cheddar cheese

  • salt and pepper to taste

Instructions

  1. Whisk the eggs until smooth and slightly frothy. Blend in half of the shredded cheddar. Salt and pepper to taste.

  2. Melt the butter in a hot frying pan.Pour in the egg mixture and let it set for a few minutes.

  3. Lower the heat and continue to cook until the egg mixture is almost cooked through. Add the remaining shredded cheese. Fold and serve immediately.

​Breaded Root Celery with Creamed Garlic Beans

  • 1⁄3 lb celery root

  • ½ tablespoon olive oil

  • 1⁄8 teaspoon salt

  • ½ tablespoon unsweetened shredded coconut

  • ½ tablespoon coconut flour or almond flour

Creamed garlic beans

  • 22⁄3 oz. fresh green beans

  • ¾ oz. butter

  • 4 tablespoons heavy whipping cream

  • ¼ - ½ garlic clove

  • ½ tablespoon chopped fresh parsley

  • ½ lemon

  • salt and pepper

Instructions

  1. Preheat the oven to 350°F (175°C). Peel the celery root and cut into half-inch-thick slices. Add oil and salt to both sides. Place on a baking sheet lined with parchment paper.

  2. Mix together coconut and flour, and sprinkle on the root celery. Add additional oil on top, if desired.

  3. Roast in oven for 30 minutes or more, until the breading has turned a golden brown and the celery is softened.

  4. Meanwhile, prepare the beans. Trim and cut into nicely sized pieces. Sauté in butter for 5 minutes on medium high heat. Add cream and season with salt and pepper.

  5. Lower heat and let simmer until the cream thickens a bit. Add finely chopped parsley and 1-2 squeezed garlic cloves before serving.

  6. Char the lemons. Cut into halves and place with cut surface down in a hot and non-greased pan. Press until the lemon has turned a nice color. Squeeze lemon juice on top of the breaded celery and serve.

​Greek Salad

  • 1½ ripe tomatoes

  • ¼ cucumber

  • ¼ red onion

  • ¼ green bell pepper

  • 3½ oz. feta cheese

  • 5 black greek olives

  • 2 tablespoons olive oil

  • ¼ tablespoon red wine vinegar

  • salt and pepper

  • 1 teaspoon dried oregano

Instructions

  1. Cut the tomatoes and cucumber into bite-sized pieces. Thinly slice the bell pepper and the onion. Arrange on a serving platter or, if possible, plate the salad on individual salad plates.

  2. Add feta cheese and olives, and drizzle olive oil and vinegar over the salad.

  3. Season with salt and pepper according to taste. Sprinkle with crumbled oregano and serve.

For a wider range of recipes please visit www.dietdoctor.com

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