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Plant-Based Keto for

Vegetarians and Vegans


Virta’s favorite vegetarian and vegan recipes
Egg Muffins*
Nutrition Information Per Serving Prep Time Total Time
Fat: 29g | Protein: 13g | Carbs: 3g | Calories: 327 30 min 60 min
Makes 6 servings

Ingredients Instructions
• 8 large eggs 1. Preheat oven to 375°F. Spray muffin pan liberally
• 4 Tbsp salted butter with cooking spray or insert liners.
• 4 Tbsp olive oil 2. Cook spinach. Once slightly cool, drain well.
• 1 cup chopped spinach 3. Heat butter and olive oil in a non-stick pan over
• 4 oz shredded cheddar cheese medium heat. Add diced tomatoes and salt and cook
• 1 ¼ cup red diced tomatoes 2-3 minutes. Add spinach and cook for 1-2 minutes
• ⅓ tsp salt more. Cool.
4. In a separate bowl, beat eggs. Add cheese and bacon.
Add cooled tomato and spinach mixture.
5. Pour egg mixture into 12 muffin cups, filling 2/3 full.
6. Bake for 20-30 minutes, or until eggs are set.
7. To brown tops, place under broiler from 3-5 minutes.

Pro tip
Try experimenting with different combinations of cheese,
meat, and veggies!

• Goat cheese and cooked spinach work well


• Swiss and sautéed mushrooms and peppers are
a classic combination

*This recipe is vegetarian, not vegan.

virtahealth.com | 2
Breakfast Cereal
Nutrition Information Per Serving Prep Time Total Time
Fat: 25g | Protein: 4g | Carbs: 10g | Calories: 257 5 min 15 min
Makes 1 serving

Ingredients Instructions
• ¼ cup unsweetened 1. Heat oven to 325°F.
coconut flakes 2. Toast coconut and nuts on a baking sheet
• 1 Tbsp slivered almonds for 4-5 minutes.
• 5 whole pecans, chopped
3. Toss toasted mixture with sweetener of choice.
• 1 tsp Virta-friendly
4. Top cereal with milk.
sweetener of choice
• ½ cup unsweetened almond
Note: Nutrition information will vary based on choice
or coconut milk
of sweetener.

virtahealth.com | 3
Fat Head Pizza*
Nutrition Information Per Serving Prep Time Total Time
Fat: 14g | Protein: 11g | Carbs: 4g | Calories: 182 10 min 20 min
Makes 6 servings

Ingredients Instructions
• 6 oz mozzarella cheese, 1. Preheat oven to 425°F.
shredded 2. Mix the cheese, almond meal, and cream cheese in
• ¾ cup almond meal a microwavable bowl and microwave for one minute.
• 1 egg Stir, then microwave for additional 30 seconds.
• 2 Tbsp cream cheese 3. Add egg, salt, and spices and stir gently.
• ⅛ tsp salt 4. On a cutting board, place ball of dough between
• ¼ tsp garlic powder two slices of parchment paper and roll into a round
• ¼ tsp onion powder pizza-shaped piece of dough.
• ½ tsp oregano 5. Remove the top piece of parchment paper and poke
holes with a fork all over the pizza.
6. Place pizza with bottom layer of parchment and
a baking tray or pizza stone and bake for 13-15
minutes or until browned.
7. For a crispier crust, flip the pizza over before
adding toppings.
8. Add toppings of choice and bake for an additional
5 minutes until topping are warm and cheese
(if added) is melted.

Note: Nutrition information for crust ONLY.

*This recipe is vegetarian, not vegan.

Adapted from Ditch the Carbs


virtahealth.com | 4
Cucumber and Avocado Nori Rolls
Nutrition Information Per Serving Prep Time Total Time
Fat: 4g | Protein: 4g | Carbs: 6g | Calories: 67 15 min 15 min
Makes 8 servings

Ingredients
• 4 sheets nori seaweed • 3 ½ oz tofu • Baby spinach or kale leaves
• 1 lb cucumbers, thinly sliced • 1 cup bean sprouts (optional)
• 4 tsp toasted sesame seeds • ¼ cup soy sauce, for serving • Fresh herbs, preferably cilantro
• Ground chili powder (optional) • Tahini (optional) (optional)

• 1 avocado, sliced into • Raw cashew cheese (optional) • ½ small jicama, peeled and cut
thin wedges into strips (optional)
• Pink radishes (optional)

Instructions
1. Prepare all ingredients and separate into 9. Before reaching the uncovered section of nori
four equal portions. Have a small bowl of water towards the end, dip your fingertips in water and
close by. dab the nori sheet lightly to make it stick.
2. On a dry cutting board, place a sheet of nori shiny 10. Set aside, seam side down.
side face down and long edge facing you. 11. Repeat with remaining ingredients to make
3. Starting from the left side, lay out cucumber three more rolls.
slices in overlapping rows atop the nori sheet, 12. Slice into halves or thick slices using
leaving a 1-inch margin of uncovered nori on a sharp knife.
the right side.
13. Serve with soy sauce for dipping.
4. Sprinkle with sesame and chili powder, if desired.
5. If using any of the optional spreads, layer over Note: Nutrition info does not include the tahini,
the cucumber. cashew cheese, radishes, salad greens, herbs,
or jicama.
6. If using salad greens or sliced radishes, layer on
top of cucumber.
7. Position the bulky fillings (avocado, tofu, sprouts,
herbs, jicama) in a coordinated and vertical
pattern 2 inches from the left edge.
8. Rotate the cutting board so the uncovered
section of nori is furthest from you. With both
hands, start rolling the sheet of seaweed from the
closest to you, folding it up and over the fillings,
then rolling it tightly away from you.
This recipe has been adapted from Chocolate and Zucchini
virtahealth.com | 5
Sichuan Dry-Fried Green Beans
Nutrition Information Per Serving Prep Time Total Time
Fat: 7g | Protein: 2g | Carbs: 8g | Calories: 92 3 min 15 min
Makes 6 servings

Ingredients Instructions
• 1 tsp toasted whole peppercorn 1. Using a mortar and pestle, crush half of peppercorns
• 3 Tbsp canola oil, divided into a coarse powder.
• 6 dried small hot chilis 2. In a medium skillet, heat 2 tablespoons canola oil,
• 4 garlic cloves, minced remaining whole peppercorns, and dried chilis over
• 1 Tbsp fresh ginger, finely chopped medium-low heat. Stir frequently, until fragrant and
sizzling, about 2 minutes.
• 3 scallions, thinly sliced
• 3 Tbsp preserved mustard stems, 3. Add in garlic, ginger, scallions, and mustard stems.
finely chopped Cook, stirring, for about 1 minute.

• 1 lb green beans, ends trimmed 4. Remove from heat and set aside.
• Salt and freshly ground white 5. Adjust rack close to broiler and preheat broiler to high.
pepper, to taste 6. Toss green beans with the remaining tablespoon
• 2 tsp Stevia of canola oil and season with salt and white pepper.
7. Arrange in a single layer on a baking sheet lined with
foil or onto a broiler pan.
8. Broil until beans are lightly browned,
about 2-5 minutes.
9. Return beans to bowl.
10. Transfer peppercorn mixture to the bowl with beans.
11. Add Stevia and remaining crushed peppercorns.
12. Toss to evenly coat the beans and season to taste with
more salt and pepper.
13. Serve immediately.

This recipe has been adapted from Serious Eats


virtahealth.com | 6
Spicy-Baked Tofu
Nutrition Information Per Serving Prep Time Total Time
Fat: 16g | Protein: 23g | Carbs: 7g | Calories: 264 10 min 60 min
Makes 2 servings

Ingredients Instructions
• 14 oz package extra-firm tofu 1. Remove the excess water from the tofu. Place a paper
• 1 Tbsp olive oil towel on a plate, place the tofu block on top, then
• 3 Tbsp soy sauce cover tofu with another paper towel. Weigh it all
down with something heavy like a cast-iron pot.
• 1 tsp chili paste
Let sit for 10 minutes.
• Optional additions to marinade:
ginger, garlic, lemon juice, hot 2. Cut the tofu into sticks or cubes.
sauce, rice vinegar, chili powder 3. Create the marinade by mixing together all of the
olive oil, soy sauce, chili paste and any optional
additions. You add additional spices of your choosing
to make the dish as spicy or as mild as you would like.
4. Marinate the tofu for as little as 20 minutes or as long
as overnight. Toss the tofu so that it is evenly coated
in the marinade.
5. Spread the tofu on a cookie sheet and bake at 350°F
for 20-45 minutes. Depending on the size, shape, and
variety of tofu, it will take varying lengths of time to
cook. Check it regularly and remove from oven when
tofu is chewy.

Pro tip
Baked tofu is full of protein and delicious over greens as an
entree, served plain as a snack, taken with you as a portable
lunch, or included in a salad.

Note: Nutrition based on regular store-bought extra-


firm tofu. Optional marinade ingredients not included in
nutrition info.

virtahealth.com | 7
Grilled Halloumi Cheese and Lemon
with Olive Tapenade*
Nutrition Information Per Serving Prep Time Total Time
Fat: 17g | Protein: 7g | Carbs: 3g | Calories: 184 11 min 45 min
Makes 4 servings

Ingredients Instructions
• ½ package (4.5 oz) 1. Place cheese in a glass dish with lemon slices.
halloumi cheese 2. In a small bowl, whisk olive oil with lemon
• ½ lemon, cut into 4 slices juice and lemon zest.
• 2 Tbsp olive oil 3. Pour over cheese turning cheese to coat.
• 2 Tbsp lemon juice
4. Let stand at least 30 minutes, reserve
• 1 tsp lemon zest marinade when done.
• 4 tsp black olive tapenade
5. Heat a grill or grill pan to medium.
• 4 tsp roasted red peppers,
6. Grill cheese and lemon slices for about 4
chopped
minutes, or until cheese is golden, turning
once halfway through cooking time.
7. Remove cheese and place on a serving dish.
Top with black olive tapenade and roasted
red peppers.
8. Drizzle with remaining marinade and serve
with lemon slices.

*This recipe is vegetarian, not vegan.

virtahealth.com | 8
Spiced Nuts
Nutrition Information Per Serving Prep Time Total Time
Fat: 19g | Protein: 5g | Carbs: 5g | Calories: 200 5 min 25 min
Makes 8 servings

Ingredients Instructions
• ⅔ cup almonds 1. Preheat oven to 325°F.
• ⅔ cup pecan 2. In a bowl, combine all ingredients.
• ⅔ cup walnuts Stir until well coated.
• 1 tsp chili powder 3. Line a cookie sheet with parchment paper. Spread
• ½ tsp cumin nuts evenly on the sheet and bake for 15-20 minutes
• ½ tsp black pepper or until golden brown.
• ½ tsp salt 4. Stir about halfway through baking time being sure to
• 1 Tbsp olive oil keep an eye during the last 5 minutes to ensure nuts
do not burn.

Adapted from https://elanaspantry.com/paleo-spiced-nuts/


virtahealth.com | 9
Baba Ghanoush
Nutrition Information Per Serving Prep Time Total Time
Fat: 4g | Protein: 2g | Carbs: 8g | Calories: 73 25 min 60 min
Makes 6 servings

Ingredients Instructions
• 1½ Tbsp lemon juice 1. Preheat oven to 450°F.
• 1½ Tbsp tahini 2. Slice eggplant into 1/4” rounds, place them
• 1 clove garlic in a colander, and sprinkle them with salt. After
• ½ tsp salt 10 minutes, rinse rounds and pat them dry with
• 1 Tbsp olive oil paper towels.

• 5 basil leaves 3. Arrange the rounds on a baking sheet, drizzle with


• 1 lb sliced chard stems olive oil, and roast for 5-10 minutes until golden
brown. Slices can be flipped if needed.
• 1 eggplant
4. Let cool before peeling and transferring flesh
to a blender.
5. Add lemon juice, tahini, garlic, salt, and basil
leaves. Blend.
6. Serve with sliced chard stems.

virtahealth.com | 10
Theresa’s Handmade Chocolates*
Nutrition Information Per Serving Prep Time Total Time
Fat: 8g | Protein: 1g | Carbs: 5g | Calories: 88 1 min 20 min
Makes 6 servings

Ingredients Instructions
• 4 oz unsweetened chocolate bar, 1. Combine all ingredients in a glass mixing bowl
chopped and microwave for 30 seconds.
• 1/4 cup Swerve sweetener 2. Remove, then stir vigorously.
(erythritol) or xylitol
3. Microwave for another 30 seconds.
• 3 Tbsp coconut oil
4. Stir until smooth.
• 3 Tbsp butter
5. Pour into chocolate molds, mini muffin cups, or
• 1 tsp vanilla
regular sized muffin cups (like a Reese’s PB cup).
6. Freeze for 20 minutes.
7. Remove from freezer and store in fridge.

*To make this vegan, switch out the butter for coconut oil.

virtahealth.com | 11

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