Low-Carb Vegetarian Diet: Protein-Packed Foods & Recipes

Following a low carb diet is an option for vegetarians as well as meat eaters. Vegetarians can tap many sources of non-meat protein and nutrition packed, yet low carb, vegetables to fulfill their daily requirements.

Tofu

• Tofu is incredibly versatile, capable of taking on the flavors of spices and marinades. The silken form can be used to create everything from gravies to smoothies, the firm varieties can be fried, baked, or added to soups and generally used in place of meat in dishes.

Spinach

• Spinach is filled with calcium and iron. It is a great source of omega-3 fatty acids and, when steamed, also retains most of its folic acid.

Peppers

• Peppers offer vitamins A and C and potassium. Varieties range from sweet and mild to extremely hot and spicy.

Broccoli

• Broccoli is rich in vitamin A, iron and fiber. Broccoli is also a great source of vegetarian protein, offering 2 grams per half cup (cooked).

Avocado

• Avocados contain beta-sitosterol, which can preserve healthy cholesterol levels. Avocado makes a good replacement for butter and other saturated fats in recipes, providing a butter-like feel in the mouth.