Here are some of our favorite keto vegan and vegetarian recipes however please note that some plants contain lectins and could cause harm to people with food sensitivities.
For a comprehensive list of delicious lectin-free recipes check out the Lectin Avoidance Diet Cookbook.
Keto Cauliflower
1) Turmeric Cauliflower Rice Pilaf
1 head of cauliflower (florets only)
1 large onion, chopped
2 garlic cloves, minced
½ cup almonds, roughly chopped
2 tsp turmeric
1 tsp black pepper
1-2 Tbsp MCT oil
Chopped parsley for garnish
Wash and cut cauliflower into florets, using the stems for another purpose. Process cauliflower florets in a food processor or high-speed blender in batches until you get a rice-like texture. In a large skillet over medium heat, sauté onions in coconut oil for about 5 minutes, until tender. Add garlic and cook until fragrant. Add in the cauliflower rice and cook over medium for another 5 minutes, until tender. Sprinkle the turmeric and black pepper over the cauliflower rice. Stir until spices are evenly distributed. Add the chopped almonds, stirring and cooking for another 2 minutes. Remove from heat and add MCT oil. Stir to coat. Garnish with chopped parsley before serving. Serves 2.
2) Creamed Cabbage & Cauliflower
1 Tbsp coconut oil
3 cups green cabbage, coarsely chopped
2 cups cauliflower florets, quartered
2/3 cup full-fat coconut milk
1/2 tsp Himalayan salt
Freshly ground black pepper to taste
Melt coconut oil in large skillet. Saute cabbage and cauliflower over medium heat until cabbage begins to soften. Add coconut milk and bring to boil. Reduce heat and simmer with cover on, stirring occasionally, until the vegetables are tender and sauce is thickened; about 15 minutes. Season and serve. Serves 6.
3) Keto Indian Cauliflower “Rice”
1 head cauliflower
2 Tbsp coconut oil
½ tsp cumin
¼ tsp turmeric
¼ tsp ground ginger
⅛ tsp cardamom
⅛ tsp cinnamon
⅛ tsp ground cloves
½ tsp Himalayan salt
Freshly ground black pepper to taste
1-2 Tbsp MCT oil
3-4 Tbsp chopped cilantro, to garnish
Chop cauliflower into 1 or 2-inch florets. In a food processor or blender, pulse in batches until the cauliflower pieces are about the size of grains of rice. In a large saucepan, heat coconut oil over medium heat. When it is hot, add all the cauliflower “rice”, and cook (stirring occasionally) for 5-8 minutes, or until tender. While it cooks, add all the spices, salt, and pepper. Remove from heat, taste, and adjust seasonings. Add MCT oil and stir to coat. Top with chopped cilantro to taste. Serve with your favorite vegetable curry. Serves 4.
4) Keto Cauliflower Chowder
1 head cauliflower, roughly chopped
2 Tbsp coconut oil
2 garlic cloves, minced
1 onion, chopped
2 celery stalks, chopped
4 cups vegetable broth
1 cup full fat coconut milk
1¼ tsp ground cumin
1 tsp ground turmeric
½ tsp ground coriander
Himalayan salt and freshly ground black pepper;
Fresh dill, to taste
Melt coconut oil in a large saucepan over medium heat. Add the garlic, onion, and celery. Cook, stirring occasionally, until tender (about 5 minutes). Stir in the cauliflower and cook, stirring occasionally, for about 5 minutes. Add vegetable broth, cumin, turmeric, coriander, and coconut milk, and stir together. Bring to a boil; then reduce the heat and let simmer for about 15 minutes or until the vegetables are tender. Season to taste and serve garnished with fresh dill to taste. Serves 4.
5) Cauliflower Mash with Garlic & Herbs
1 cauliflower whole head, separated into florets
1 garlic, whole bulb
1 tsp olive oil
2 teaspoons thyme, fresh chopped
2 Tbsp MCT oil
¼ – ½ tsp Himalayan salt or to taste
¼ tsp freshly ground black pepper
Preheat oven to 400 degrees F. Slice about 1/4″ from the head of garlic and drizzle olive oil over the exposed cloves. Wrap garlic in aluminum foil and roast for 40-50 minutes, until soft. Remove from oven and let cool. Meanwhile, steam cauliflower florets until very tender, about 10 minutes. Transfer cauliflower to a food processor (or use a stick blender). Squeeze the individual cloves of roasted garlic into the cauliflower. Add the thyme and MCT oil and pulse the cauliflower mixture until it’s smooth like mashed potatoes. Season with salt and pepper to taste. Serves 4.
Keto Cabbage
6) Sautéed Cabbage in Macadamia Oil
1 Head of Cabbage, coarsely chopped
1 Small Onion, chopped
2 Tbsp macadamia nut oil
Himalayan salt
Freshly ground black pepper
Sauté onions in macadamia nut oil until translucent. Slowly add some of the cabbage, stir and add more as it cooks down. Add salt and pepper to taste, and serve! Serves 4.
7) Creamed Cabbage
2 Tbsp coconut oil
1 medium onion, thinly sliced into half-moons
1½ lbs green cabbage, thinly sliced (about 1 small head)
1 large clove garlic, crushed
¾ tsp Himalayan salt
¼ tsp freshly ground black pepper
¼ cup water, plus more as needed
1 handful fresh parsley leaves, for garnish (optional)
In a large, deep-sided skillet, heat the coconut oil over medium heat. Once melted, add the onion, cabbage, garlic, salt, black pepper, and water; cook (covered) until the cabbage is tender, about 15 minutes, stirring occasionally. Add a splash of water if the pan starts to get too dry. Once the cabbage is tender, add 1 cup full fat coconut milk and bring to a simmer until heated through. Remove from heat and stir. Transfer to a serving dish and top with the parsley, if desired. Serves 3-4.
8) Coleslaw Keto Style
12 oz shredded cabbage
1/2 cup vegan mayo of choice
1 1/2 Tbsp apple cider vinegar
1 tsp freshly ground black pepper
1/2 tsp Himalayan sea salt
1/2 tsp celery seed
1/2 tsp stevia or another sweetener
1/4 cup chopped green onion (optional)
Whisk mayo, apple cider vinegar, salt, black pepper, celery seed, and stevia in a large mixing bowl. Add 1/2 shredded cabbage and fold in until coated. Add the other 1/2 of coleslaw mix and chopped green onions. Fold again until all cabbage has been gently moistened. Refrigerate and stir again in 2 hours. Then let chill for a minimum of 12 hours before serving, crisp and cold. Serves 4.
Keto Pumpkin
9) Keto Coconut Pumpkin Soup
1 (15 oz) can of Pumpkin Puree
2 cups vegetable broth
1 (15 oz) can full-fat coconut milk
2 Tbsp of freshly grated ginger
1 Tbsp coconut oil
½ Tbsp of cumin
2 Tbsp curry powder
Himalayan salt and freshly ground black pepper to Taste
Cilantro for garnish
In a medium-sized saucepan, heat the coconut oil. Add the cumin and curry powder and heat for 1 minute. Add all other ingredients to the pan. Stir, combine, and heat to the desired temperature.
Ladle into bowls, topping with freshly chopped cilantro. Enjoy! Serves 4.
10) Pumpkin Cauliflower Risotto
4 garlic cloves, minced
4 cups riced or grated cauliflower
1 cup riced or grated pumpkin
Himalayan salt and freshly ground black pepper, to taste
1 1/2 cups vegetable broth
½ cup full fat coconut milk
Coconut Oil, for frying
Heat coconut oil in a large frying pan. When hot, add the garlic and riced pumpkin and cauliflower. Cook to slightly soften. Add the broth and coconut milk and cook until done to your liking, adding more liquid as desired. Add salt and pepper to taste. Serves 4.
11) Pumpkin Shake
12 oz unsweetened vanilla almond milk
4 oz full-fat coconut milk
½ cup pumpkin puree
¼ cup erythritol
Option: a few drops stevia glycerite
2 Tbsp MCT oil
½ tsp pumpkin pie spice, or to taste!
Combine all ingredients in a blender, and blend away. Taste and adjust sweetener and spices, if necessary. Serves 2.
