Quick & Easy Low Carb Plant-Based Recipes

These recipes are easy to cook, plant-centric and low-carb. Add any protein to the meal, just remember the goal is 90% plant and at most 10% protein.

In the kitchen, my go-to Appliances are an Air Fryer and a Nutri-bullet type blender.

Basic Salad: Olive Oil & Vinegar

INGREDIENTS

  • Prewashed Salad Mix (any type)

  • Olive oil

  • Red Wine Vinegar

  • Ground black pepper

  • Himalayan rock salt (sea salt contains micro-plastics)

    Optional

  • Tomato

  • Avocado

  • Onion

  • Cucumber

  • Celery

  • (NO carrots, corn, croutons, potatoes, etc.)

INSTRUCTIONS

  • Fill a bowl with as much salad as desired

  • Chop optional veggies and throw on top

  • Add as much olive oil as you like (olive oil is a regenerative super food, so I use a lot)

  • Sprinkle on vinegar

  • Pepper and Salt to taste

NOTE: This is generally lunch. Can add a bit of protein, just try and make it a small amount. For gut biome healing the goal is 90% plant fiber, 10% protein

Black Bean Soup w Lime Salsa

INGREDIENTS

  • 2 onions

  • 3 sticks celery

  • 2 red bell peppers

  • 3 cloves garlic

  • 2 red chilies (de-seeded)

  • ½ bunch cilantro

  • 1 tablespoon ground black pepper

  • ½ tablespoon sea salt

  • 2 15 oz. cans of black beans (or 1.5 cups dried black beans soaked overnight)

  • 1 quart boiling water

  • 1 tomato

  • ½ small salad (red) onion

  • The juice of ½ lime

INSTRUCTIONS

  • Dice the onions, celery, and bell peppers. Finely dice the garlic and de-seeded chilies.

  • Pick the leaves off the cilantro and reserve for the salsa. Finely chop the cilantro stalks.

BLACK BEAN SOUP

  • Over a medium heat, add 3 tablespoons of water to a large saucepan. Add the onions, celery, bell peppers, garlic, red chilies, black pepper, and sea salt. Stir to combine, place a lid on the saucepan and cook the vegetables for 10 minutes, stirring occasionally.

  • Drain the black beans, rinse well, and add to the saucepan with the 1 quart of boiling water. Stir to combine. Replace the lid and reduce heat so the soup simmers for 30 minutes (60 minutes if using dried, soaked black beans).

LIME SALSA

  • Just before the soup is done, prepare the lime salsa. Finely chop the cilantro leaves, tomato, and remaining onion. Add the lime juice, stir, and lightly season to taste.

  • Serve the soup in bowls and top with the lime salsa.

Mediterranean Grilled Avocado Stuffed With Chickpeas And Tahini

INGREDIENTS

  • 1 Can Chickpeas drained and rinsed, 13oz

  • 1/4 Cup Olive Oil

  • 1/2 tsp Smoked paprika

  • Salt + Pepper

  • 2 Large avocados

  • 1/2 Cup Cucumber diced (about half a large cucumber)

  • 1/2 Cup Cherry tomatoes cut into quarters

  • 1 1/2 Tbsp Fresh lemon juice + additional for servings about 1 large lemon

  • 2 tsps Tahini

  • Cilantro for garnish

INSTRUCTIONS

  • Preheat your grill or oven to medium/high heat or 400 degress

  • Place the rinsed chickpeas onto a paper towel and dry well. Coat the chickpeas generously with Olive Oil and toss with the smoked paprika and a a few generous twists of salt and pepper.

  • Place the chickpeas on a baking tray in the oven (I actually prefer an air fryer) and cook for 10 minutes until lightly charred and crispy. Remove from heat and let cool.

  • Cut the avocados in half, removing the pit. Scoop out the center of the avocado so you have a large, deep hole. Coat the avocados Olive Oil and sprinkle with salt and pepper. Place, flesh-side down, onto the baking tray, the grill or in an air fryer, and cook about 5 minutes.

  • While the avocados cook, mix the cucumber, tomatoes and lemon juice in a small bowl. Season with a pinch of salt and pepper.

  • Divide the cucumber mixture between each avocado half, making sure to really stuff it into the center. Top each half with 1 Tbsp of chickpeas and drizzle with 1/2 tsp Tahini.

  • Garnish with cilantro and DEVOUR.

Lettuce Wraps

INGREDIENTS

  • 3  tablespoons soy sauce

  • 2 tablespoons vinegar

  • 2 tablespoons sesame oil

  • 2 teaspoons canola oil or avocado oil

  • 1 packages (12 to 14 ounces) extra-firm tofu do not use silken

  • 8 ounces baby bella cremini mushrooms finely chopped

  • 1 can (8 ounces) water chestnuts drained and finely chopped

  • 2 cloves garlic minced

  • 2 teaspoons freshly grated ginger

  • 1/4 teaspoon red pepper flakes omit if sensitive to spice

  • 4 green onions thinly sliced, divided

  • 8  large inner leaves romaine lettuce from a romaine heart or butter lettuce leaves

INSTRUCTIONS

  • SAUCE: in a small bowl, stir together the soy sauce, rice vinegar, and sesame oil. Set aside.

  • Press the tofu between paper towels to squeeze out as much liquid as possible. Refresh the paper towels and press again. Heat the 2 teaspoons canola oil in a large nonstick skillet over medium-high. Once the oil is hot, crumble in the tofu, breaking it into very small pieces as it cooks. Continue cooking for 5 minutes, then add the diced mushrooms. Continue cooking until any remaining tofu liquid cooks off and the tofu starts to turn golden, about 3 minutes more. Stir in the water chestnuts, garlic, ginger, red pepper flakes, and half of the green onions and cook until fragrant, about 30 seconds more.

  • Pour the sauce over the top of the tofu mixture and stir to coat. Cook just until you hear bubbling and the sauce is warmed through, 30 to 60 seconds.

  • Spoon the tofu mixture into individual lettuce leaves. Top with remaining green onions, grated carrots, and additional red pepper flakes as desired.

  • Enjoy immediately.

KETO Fat Bombs

INGREDIENTS

  • 1/2 Cup Natural creamy peanut butter: Natural Peanut Butter, only ingredients should be peanuts and salt. Can also use Almond Butter or Cashew Butter.

  • 1 Tsp Stevia (or stevia glycerite if you don’t like the aftertaste of typical stevia. Make sure it does not contain Erythritol). 

  • 2 Tbsp Unsweetened Cocoa powder 

  • 1 Tbsp Flaxseed Meal

  • 1 Tbsp coconut oil

  • Optional: Cacao Nibs or Shredded Coconut

INSTRUCTIONS

  • In a bowl mix the ingredients until smooth. The dough should be thick and pliable.

  • Use a spoon to portion the mixture into six smooth balls.

  • Store the Fat Bombs in an airtight container at room temperature, or in the summer you can freeze for a cool treat!

  • Enjoy immediately.

Gorilla Pudding

INGREDIENTS

  • 2 cups Almond Milk

  • 1 tsp Cinnamon

  • 1/2 cup Chia Seeds

  • 1/2 tsp Vanilla Extract

  • 1/4 tsp Stevia (or stevia glycerite if you don’t like the aftertaste of typical stevia. Make sure it does not contain Erythritol) or Monkfruit.

  • 1/4 cup Cocoa Powder

INSTRUCTIONS

  • Whisk until fully mixed, then pour into individual cups (personal preference dictates size, I use four small mason jars)

  • Refrigerate overnight and serve as-is or top with a spoonful of Natural Peanut Butter, can substitute Almond or Cashew Butter.

Lentil Soup

INGREDIENTS

  • 2 tsp mustard seeds

  • 2 tbsp cumin powder

  • 1 tbsp tumeric

  • 4 cloves chopped garlic

  • 1 chopped onion

  • 1 cup avocado oil

  • 16 cups water

  • 2 cups (rinsed & strained) any type of lentils

  • 2 handfuls fresh spinach leaves (rinsed)

INSTRUCTIONS

  • Heat the oil then add onion and mustard seeds and wait until the seeds pop

  • Add water & remaining ingredients

  • Bring to boil and simmer for an hour, then refrigerate

  • I cook up a batch most Sundays and eat throughout the week for lunch or dinner

  • Adjust recipe according to preferred portions

Cauliflower Tacos

INGREDIENTS

Cauliflower Filling

  • 1 small head cauliflower

  • 1/3 cup olive oil

  • Taco seasoning powder

  • 1 lime

  • Siete Almond Flour toritllas or any low-carb tortillas

    Avocado Sauce

  • 1 ripe avocado

  • Handful of fresh cilantro

  • 1 garlic clove

  • 1/4 tsp sea salt

  • 1 lime

    Toppings (ALL OPTIONAL)

  • Shredded cabbage

  • Sliced onion

  • Slice jalapeno

  • Lime wedges

INSTRUCTIONS

Cauliflower

Wipe olive oil on a baking sheet. Place the cauliflower on the sheet and drizzle with olive oil, lime, and seasonings. Spread evenly in a single layer. Roast for 20-22 minutes, moving occasionally during cooking, until cauliflower is golden and tender. Remove from oven and set aside.

Avocado Sauce

Blend the avocado, cilantro, garlic, salt and lime juice in a blender until smoke. Taste and season with salt and pepper.

Tortillas

Heat the tortillas in a pan for 10-20 seconds, or hold with steel tongs directly over a gas burner for a few seconds each side

Serve the cauliflower in the warm tortillas. Top with shredded cabbage, jalapeño slices, sliced onion, avocado sauce and a splash of lime!

Cucumber Caprese Salad

INGREDIENTS

  • 3 Roma tomatoes

  • 1 large cucumber

  • 1 red onion

  • 1 cup fresh basil

  • 1/3 cup olive oil

  • 1 tsp salt

  • 1/2 tsp black pepper

INSTRUCTIONS

  • Chop the tomatoes, cucumber, onion, basil

  • Mix in a large bowl with olive oil, salt and pepperl.

  • Mix well and serve!

  • Store in a sealed container in the fridge for up to 3 days.

Brussel Sprouts

INGREDIENTS

  • 12 oz frozen Brussel sprouts or fresh steamed

  • 1 tablespoon olive oil

  • ½ teaspoon Salt

  • ½ teaspoon lemon chili

  • ½ teaspoon garlic powder

  • ½ teaspoon crushed black pepper

INSTRUCTIONS

  • Preheat over or air fryer to 400F for 10 minutes.


  • Empty frozen Brussel sprouts into the air fryer basket or onto baking sheet and let them cook for 8 minutes. Give a shake and cook another 8 or so minutes until the outsides are crispy.

  • Slice each in half.

  • In a bowl add olive oil, salt, and spices. Add the Brussel sprouts and toss until evenly coated.

  • Serve hot as a side dish.

  • No need to thaw the frozen Brussel sprouts before air frying or oven baking. Thawing can make them soggy.

Stuffed Mushrooms

INGREDIENTS

  • 20 large cremini mushrooms or white mushrooms

  • 1/2 medium onion chopped

  • 4 garlic cloves minced

  • 2 oz vegan or regular cheddar cheese, shredded

  • 4 oz vegan or regular cream cheese

  • 1 tsp Italian seasoning

  • 1 tbsp avocado oil

  • 1 tbsp olive oil

  • Salt and ground black pepper to taste

  • Fresh parsley or chives to garnish

INSTRUCTIONS

  • Preheat the air fryer or oven to 375°F/ 190°C. Lightly grease baking pan or line with parchment paper. Set aside.

  • Clean the mushrooms and remove the stems. Finely chop the stems.

  • Make the Stuffing: Heat the avocado oil in a skillet over medium heat. Add the chopped onion, mushrooms stems, and a pinch of salt. Cook, frequently stirring for about 4-5 minutes or until the onions are soft.

  • Add garlic and Italian seasoning. Cook for 2 more minutes until fragrant. Add the cream cheese and cheddar cheese and mix well.

  • Place the mushroom caps into air fryer basket or onto baking pan. Brush each mushroom with olive oil and season with salt and pepper.

  • Fill the mushroom caps with stuffing

  • Bake the stuffed mushrooms for 15-20 minutes. Serve with chopped fresh herbs and a bit of fresh ground black pepper on top.

Cannellini Beans w Sauce

INGREDIENTS

  • 1 can Cannellini beans  

  • 1/3 Cup Olive Oil

  • 5 garlic cloves, thinly sliced

  • 1/2 Onion

  • 1/4 tsp. to 1/2 tsp. crushed red pepper flakes, depending on spice preference

  • Salt

  • Black pepper 

    HERB SAUCE

  • 1 cup roughly chopped fresh basil

  • 1/2 cup roughly chopped fresh parsley

  • 1/4 cup extra-virgin olive oil

  • Zest of 1 large lemon, plus 1 tablespoon of juice

  • Kosher salt

  • Pinch crushed red pepper flakes

INSTRUCTIONS

Canelli Beans

  • In a large pot over medium heat, heat oil. Add onions and garlic cloves and cook until lightly golden, 2 to 3 minutes. Now add pepper flakes and cook 1 minute longer.

  • Add beans plus 3 cups of water to pot and bring up to a boil. Reduce to a simmer and let cook, stirring occasionally for 15 minutes. 

    Herb Sauce

  • In a food processor or blender combine basil and parsley and blend until finely chopped. Add olive oil and blend until mixture is smooth, then transfer to a bowl and stir in lemon zest and juice. Season to taste with salt and pepper flakes.

Serve

  • Now transfer the beans to the serving bowl and spoon herb sauce over the top.

  • Serve warm.

Air Fryer Chickpeas

INGREDIENTS

  • 1 can Chickpeas  

  • Seasoning (Choose One or get creative):

    • Cajun seasoning

    • Garlic salt

    • Blackened seasoning

    • Za’atar

    • Tajin

    • Curry powder

    • Ranch seasoning (garlic and onion powders, salt, pepper, and dried parsley and dill)

INSTRUCTIONS

  • Rinse and drain the chickpeas and let dry on paper towels, 30 min is usually enough

  • Air fry the chickpeas for 12 to 14 minutes at 380 degrees, shaking the basket every five minutes. When they are crunchy and golden brown, they’re ready

  • Pour the chickpeas into a bowl, spray with olive oil, then season with spices while they’re still hot.

  • Serve and store what you don’t eat.

  • This is one of my favorite snacks when not drilling down hard into keto. If I’m engaging in a dedicated keto week then I only sprinkle a handful on my salads, but otherwise I will eat like chips, even drizzling a bowl with tahini.

Guacamole & Chips

INGREDIENTS

  • 3 avocados, pitted

  • 1 jalapeño, finely chopped

  • 1/4 cup chopped fresh cilantro, plus more for serving

  • 1 small white or red onion, finely chopped

  • Juice of 1 lime

  • 1/2 tsp. (or more) kosher salt

  • OPTIONAL INGREDIENTS

    • Pine nuts

    • Toasted pepitas

    • Raw garlic, chopped

    • Tomatoes, chopped

    • Tomatillos, chopped

INSTRUCTIONS

  • In a large bowl, mix avocados, jalapeño, cilantro, onion, lime juice, and salt.

  • Slowly turn bowl as you run a fork through mixture (this will ensure guacamole stays chunky) until desired consistency is reached; season with salt, if needed.

  • Top with more cilantro.

  • Serve with low-carb tortilla chips, or scoop into a bean soup, or as a side for low-carb enchiladas or burritos.

Crispy Tofu Nuggets

INGREDIENTS

  • 2 (14-ounce) blocks extra-firm tofu, torn or sliced into 1- by 2-inch pieces

  • Rock salt

  • 2/3 cup almond milk

  • 1 tablespoon apple cider vinegar

  • 2 tablespoons soy sauce

  • 1/4 cup nutritional yeast

  • 3 tablespoons garlic powder

  • 2 tablespoons sesame seeds

  • 2 tablespoons smoked paprika

  • 1/2 cup cornstarch

  • 1/2 cup avocado oil for frying, or skip using Air Fryer

INSTRUCTIONS

  • Place the tofu on a parchment-lined sheet pan in a single layer. Freeze until solid, about 2 hours (after 2 hours, transfer tofu pieces to an airtight container and freeze indefinitely)

  • Remove the tofu from the freezer and place half on a paper towel-lined plate. Defrost tofu using the “defrost” setting of the microwave in 2-minute intervals until totally defrosted, 6 to 8 minutes (alternatively, leave out at room temperature, sitting on a kitchen towel, until totally defrosted, 2 to 4 hours). Repeat with second half. Press tofu with a kitchen towel to absorb excess water. Season the pieces of tofu evenly with salt

  • While defrosting tofu, in a shallow bowl, whisk together the almond milk and apple cider vinegar and let sit for at least 5 minutes, then stir in soy sauce. In another shallow bowl, whisk together the nutritional yeast, garlic powder, sesame seeds, paprika and 2 teaspoons salt. Place cornstarch in another shallow bowl

  • Place a large plate or sheet pan near your work surface and line another sheet pan with paper towels. Working with a few pieces of tofu at a time, toss the tofu in the cornstarch and tap off excess. Dunk in the milk mixture and let excess drip off, then toss in the nutritional yeast, pressing to adhere coating all over. Place coated nuggets on the large plate or sheet pan

  • OIL FRY: Heat ½ cup oil in a medium nonstick skillet over medium-high until shimmering. Fry the nuggets in batches of about 8 for 5 to 6 minutes, turning the nuggets every 2 minutes or so, until deeply golden. Transfer to the paper towel-lined sheet pan and sprinkle with more kosher salt. Use a fine mesh skimmer to remove any burning coating from the pan, then repeat with remaining nuggets (it should take about 4 batches total)

  • AIR FRYER: Place in basket and cook at 400 for 8 min, then flip nuggets and cook until brown and crispy

  • Serve warm with preferred condiments

Cauliflower Soup

INSTRUCTIONS

  • Dice the onion and mince the garlic

  • Cut the cauliflower into florets, they can be on the large side as you can break it down as it cooks

  • In a heavy bottom pan, heat the olive oil over medium heat, add the onion and saute for 6 minutes. Add the garlic and cook 1 minute more.

  • Add the cauliflower, thyme, salt and pepper, and water/broth.

  • Bring the chunky soup to a boil, cover, reduce heat and simmer, stirring occasionally, for 20 minutes, or until the cauliflower is fork tender.

  • Stir in the vegan cream or plant milk and lemon juice.

  • Once soup is done, let it rest for 10 minutes to cool. Using an immersion blender or cup blender, puree the soup until desired consistency. Season with more salt & pepper as needed. Heat over low heat until warmed through as desired.

  • Serve with a drizzle of vegan cream and/or fresh cracked pepper. For a little heat, add a pinch of red pepper flakes or crushed mustard seeds.

INGREDIENTS

  • 1/4 cup light olive oil

  • 1 large onion, diced

  • 3 cloves garlic, minced

  • 1 large head cauliflower (about 2 1/2 – 3 lbs.), cut into florets

  • 1 teaspoon fresh thyme or 2 sprigs

  • 5 cups low-sodium vegetable broth or water

  • 1 cup vegan cream (almond or cashew milk also ok)

  • 1 small lemon, juice of

  • Salt + pepper, to taste

Sherb’s Cucumber & Avocado salad

INSTRUCTIONS

  • Mince the garlic

  • De-seed the jalapeño and mince

  • Split and slice the avocados both ways then dump in the bowl

  • Cut cucumbers in half and remove seeds and cut like in the photo or what ever since you want

  • Rinse the Chickpeas then bake or air-fry 10 min (or if prefer use raw soaked in olive oil and vinegar 10 min, for flavor)

  • Place all in a bowl and mix with the juice of the limes

  • Add salt and chili flakes to taste

INGREDIENTS

  • 2 Cucumbers

  • 2 Avocados

  • 2 Limes

  • Cilantro Bunch

  • 1 Garlic Clove

  • 1 Jalapeño

  • 1/4 cup Olive Oil

  • Can of Chickpeas