I’ve put together a list of the 10 lowest carbohydrate vegan recipes that I know of.
Each recipe on the list also shows its protein and carb content per 100 calories.
Not surprisingly, they are all based on ingredients that should be on any low carb vegan food list:
- Tempeh
- Tofu
- Hemp seeds
- Mushrooms
- Vegan protein powder
They’re great for bodybuilding, keto, or anyone in general looking to lower their carb intake, which can be quite high on a vegan diet.
If you’d like more recipes after, head over to my high protein vegan recipes page, select the “scale to 100 calories option”, and then sort by carbs. You can also see the other macros at the same time, and other useful information like fiber and servings.
One other thing to keep in mind is that eating some carbohydrates are good in most cases. Going to a keto diet can lead to vegan insomnia symptoms that can take a while to go away.
1. Vanilla Overnight Oats
3.8 grams protein, 2.2 grams carbohydrates per 100 calories
This keto-friendly version of overnight oats is super simple to make and has decent macros.
It’s main ingredients are:
- Full-fat coconut milk
- Hemp seeds
- Chia seeds
- Stevia
- Vanilla
It takes less than 5 minutes to throw these in a bowl or jar, and your breakfast is ready the next morning.
2. Soy-Lime Roasted Tofu
5.4 grams protein, 2.2 grams carbohydrates per 100 calories
This is a simple tofu-based recipe with just a few ingredients. You could pair it with another recipe, but I usually just end up snacking on it by itself.
It’s a nice alternative to roasted nuts, since legumes in general have more protein per calorie (see legumes vs nuts).
You’ll need:
- Tofu
- Soy sauce
- Lime juice
- Sesame oil
Tofu is a complete protein that really has a distinct taste compared to other vegan protein sources, so it’s nice to eat it semi-regularly if you get sick of, say, legumes.
3. Tofu and Spinach Scramble
6 grams protein, 2.2 grams carbohydrates per 100 calories
This recipe combines the king of bean protein (soybeans), with one of the best leafy sources of protein (spinach).
It’s a nice breakfast if you ever miss scrambled eggs or omelettes.
The main ingredients are:
- Tofu
- Scallions
- Olive oil
- Spinach
- Tomatoes
- Lemon Juice
4. Tofu Scramble
10 grams protein, 2.2 grams carbohydrates per 100 calories
This is another tofu scramble that I really like. It has a significantly different taste from the one above, but even more protein.
To make it you’ll need:
- Tofu
- Shallot
- Coconut oil
- Nutritional yeast
- Non-dairy milk
5. Protein-Rich Mushroom Patties Recipe
5.8 grams protein, 2.2 grams carbohydrates per 100 calories
Mushrooms are as good as a vegetable-based source of protein as you’ll find, and I’ve grown to love them since I became vegan.
These patties have a solid amount of protein, and only require a handful of common ingredients (aside from hemp protein powder):
- Mushrooms
- Hemp seeds
- Flaxseed
- Nutritional yeast
- Hemp protein powder
- Olive oil
- Onion
Wrap it in lettuce and you have a nice low-carb burger.
6. Herbed Tempeh Meatballs
5.6 grams protein, 2.2 grams carbohydrates per 100 calories
Tempeh is one of the best low-carb vegan protein sources, and is the main ingredient of these simple meatballs.
You’ll need:
- Tempeh
- Almond meal
- Flaxseed
- Onion
- Olive oil
If you find it a bit too plain and dry, I’d suggest adding a vegan heavy cream sauce that is based on tofu and soy milk (high protein, low calorie).
7. Hemp porridge
4.3 grams protein, 2.2 grams carbohydrates per 100 calories
I’m not usually the biggest fan of porridge, but I don’t mind this one once in a while.
It does take a decent amount of effort to make however. Main ingredients include:
- Hemp seeds
- Almond milk
- Flaxseed
- Almond butter
- Vanilla bean powder
- Cinnamon
- Cauliflower
8. No-bake vegan protein bars
5 grams protein, 2.2 grams carbohydrates per 100 calories
I love no-bake treats like these. They don’t take too long to make, and taste really good.
In this case, the macros are decent as well.
You’ll need:
- Vegan protein powder
- Amaranth
- Maple syrup
- Almond butter
- Dark chocolate
9. Tempeh-Potato Croquettes with Creamy Dill Sauce
4.5 grams protein, 2.2 grams carbohydrates per 100 calories
This is another tempeh based recipe that is relatively low-carb.
It is one of the more complicated recipes to make on this list. Here’s the fairly lengthy list of main ingredients:
- Tempeh
- Avocado
- Tahini
- Potato
- Vegan butter
- Tamari
- Flaxseed
- Celery
- Onion
- Olive oil
10. Super Protein Kale Caesar Salad
5.7 grams protein, 2.2 grams carbohydrates per 100 calories
Last but not least is one more tempeh recipe.
This is a really tasty salad, with a ton of nutrition beside the macronutrients in it.
It does take a lot of effort to make, as there are several ingredients:
- Tempeh
- Kale
- Olive oil
- Tomato
- Avocado
- Pumpkin seeds
- Chia seeds
- Sesame seeds
- Lemon juice
- Nutritional yeast
- Flaxseed
- Mushrooms
- Cashews
That’s it for this list!
You might also like this short list of high protein, low calorie vegan recipes.
