12 High Protein and Low Carb Vegetarian Meals PLUS the benefits of a vegetarian diet

We have had a close look at the benefits of following a vegetarian diet and meals, it can be especially helpful for women’s health, weight management, and overall wellbeing.

We have so many delicious vegetarian (and vegan) recipes on the Zing Wellbeing app and across our meal plans.

Benefits of a Vegetarian diet

1. Better Gut Health

Vegetarian meals are naturally higher in fibre from vegetables, legumes, fruits, nuts, seeds and wholegrains.

2. Heart Health Support

Plant-based meals are typically:

Lower in saturated fat. Higher in antioxidants and rich in potassium & magnesium.

3. Weight Management Support

Vegetarian meals are often:

Lower in calorie density, higher in volume and more filling due to fibre content. 

4. Reduced Inflammation

Plant foods contain:

Polyphenols

Flavonoids

Vitamin C & E

Beta-carotene

These antioxidants help reduce oxidative stress and inflammation — linked to ageing, joint pain, and hormonal shifts.

12 High Protein and Low Carb Vegetarian Meals 

Here are just a few delicious high protein and low carb vegetarian meals you will find on the Zing Wellbeing App. 

Mushroom Risotto Recipe

Serves: 4

Preparation time: 10 minutes

Cooking time: 35 minutes

Ingredients

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 cup brown rice
• 4 cups low-sodium vegetable broth, warmed
• 2 cups sliced mushrooms (such as cremini, shiitake, or button mushrooms)
• 1 cup chopped fresh spinach
• ½ cup grated Parmesan cheese (opt for alternative lactose free, Vegan, DF or GF if required)
• ½ cup plain Greek yogurt  (opt for alternative lactose free, Vegan, DF or GF if required)
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste

Instructions

In a large skillet, heat half of the olive oil over medium heat. Add the sliced mushrooms and cook until they are golden brown and their moisture has evaporated. Remove the mushrooms from the skillet and set aside.

In the same skillet, heat the remaining olive oil over medium heat. Add the onion and cook until it is translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.

Add the rice to the skillet and stir to coat it with the oil, onion, and garlic mixture. Cook for about 2 minutes until the edges of the rice are translucent. 

Begin adding the warmed broth, one ladleful at a time, stirring frequently. Allow the broth to be absorbed before adding the next ladleful. Continue this process until the rice is creamy and tender, about 18-20 minutes.

Once the rice is cooked, stir in the cooked mushrooms and chopped spinach. Add the grated Parmesan cheese and stir until it is melted and well combined. Remove the skillet from the heat and gently fold in the Greek yogurt.

Garnish the risotto with chopped fresh parsley before serving.

Nutritional Information per serving:

• Calories: 196
• Protein: 11.7g
• Carbohydrates: 20.5g
• Fat: 7.7g
• Fibre: 1.7g

Tomato Soup (Serves 4)

Ingredients:
•    1 kg tomatoes, chopped
•    3 red capsicums, seeded and quartered
•    2 onions, cut into wedges
•    2 heads garlic
•    3 tbsp extra virgin olive oil
•    1 tsp Italian seasoning
•    Pinch cayenne pepper (optional)
•    Salt & black pepper, to taste
•    2-3 cups vegetable broth
•    1 cup oat cream or coconut cream
•    Sourdough bread (for serving)

Method
1.    Preheat oven to 200°C (400°F).
2.    Place tomatoes, capsicums, and onions on a baking tray. Drizzle with 2 tbsp olive oil, season with Italian seasoning, cayenne, salt, and pepper.
3.    Cut off the tops of the garlic heads and place on the tray.
4.    Roast everything for 40-50 minutes until tender.
5.    Blend the roasted vegetables with the broth until smooth.
6.    Pour into a pot, stir in cream, and simmer for 5 minutes.
7.    Serve hot with a drizzle of olive oil and toasted sourdough.

Macros per serving:
•    Calories: 180 kcal
•    Protein: 4g
•    Carbs: 20g
•    Fat: 10g
•    Fibre: 5g

Health Benefits:
•    Rich in lycopene: Tomatoes support gut and skin health and reduce inflammation.
•    Prebiotic support: Capsicums and onions feed beneficial gut bacteria.
•    Healthy fats: Olive oil supports gut lining and heart health.

Easy Vegetable Bake

Serving: 8 

Ingredients

• 1 small head broccoli, cut into medium florets

• 1 small head cauliflower, cut into florets

• 1 ½  tbs olive oil

• 1 small onion, diced

• 1/2 red capsicum, sliced

Wet Mixture:

• 3 eggs, lightly beaten

• 4 tbs olive oil

• 1 ¼  cup almond milk or preferred

• 3/4 cup plain flour  

• 1/2 cup grated parmesan cheese

• 1 tsp each paprika 

• 1 tsp garlic powder

• Salt and pepper to taste

• 1/3 cup fresh parsley, chopped

• 1 cup shredded mozzarella cheese

Method: 

1. Bring a large pot of water to a boil. Add broccoli and cauliflower to cook until fork tender. Drain the vegetables and set aside. 

2. Saute diced onion in the olive oil for 3-4 minutes until translucent and set aside. 

3. Preheat your oven to 180C. Place the broccoli, cauliflower, onion and capsicum in a baking dish. Spread out evenly and season with salt and pepper to taste.

4. In a large bowl, whisk together eggs, olive oil and milk. Add in the flour, grated parmesan and spices and parsley. 

5. Pour this mixture evenly over the vegetables then top with shredded cheese. 

6. Bake this for 40-45 minutes or until golden brown on top. Allow to cool and slice to serve! 

Macros per serve

Calories: 165 

Protein: 8g 

Carbs: 8.5g 

Fat: 6.5g 

Fibre: 1.5g

Spinach and sweet potato bake 

Serve: 4 

Ingredients

• 2 large sweet potatoes, peeled and sliced
• 3 cups fresh spinach
• 4 large eggs (VG option: Silken Tofu)
• 1 cup almond milk 
• 1/2 cup feta cheese, crumbled (VG and DF option if required)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Olive oil 

Method

1. Preheat the oven to 190°C. Grease a baking dish with olive oil. 
2. Sweet Potatoes: steam or boil sliced sweet potatoes until slightly tender. Drain and let cool.
3. Sauté Spinach: in a pan over medium heat, lightly sauté the spinach until wilted. Remove from heat.
4. Mix Egg Mixture: in a mixing bowl, whisk together eggs, milk, garlic powder, onion powder, paprika, salt, and black pepper to taste. 
5. Layer half the sweet potatoes at the bottom of the baking dish, followed by spinach and feta. Add the remaining sweet potato and pour the egg mixture evenly over the top.
6. Place in the oven and bake for 30-35 minutes, or until the eggs are set and the top is slightly golden.
7. Let it cool down and slice to serve!  

Meal prep tip: Store leftovers in airtight container in the fridge for up to 5 days or freeze for 3 months. 

Macros per serve

• calories 300
• Protein 16g
• Carbs 22g
• Fat 16g
• Fibre 5g
  

Low Carb Air Fryer Frittata

Serve: 9  

Ingredients

• 5 large eggs
• 12 cherry tomatoes, halved
• 150 g baby spinach
• 10 black pitted olives
• 50 g Parmesan cheese 
• Extra virgin olive oil 
• 1 tbsp chia seeds
• Salt and pepper to taste
• 100 g Greek feta

Method:

• Line the air fryer basket with parchment paper.
• Add spinach and eggs into the basket and mix everything together. 
• Add the cherry tomatoes, olives, crumbled feta, parmesan and chia seeds. Season with salt and pepper.
• Drizzle some olive oil. 
• Air fry at 190°C for 15-20 minutes, until the frittata is cooked through and golden. 
• Cool and slice to serve! 

Macros per serve

Cals 130

Protein 10g

Fat 9g

Carbs 3g

Fibre 2g

Feta & Spinach Stuffed Capsicum

Serve: 4

Ingredients

• 2 red capsicum, halved and seeded
• 2 tbsp olive oil
• 160g frozen spinach, thawed and finely chopped
• 150g feta cheese crumbled
• 1 large egg
• 100g mozzarella
• 2 garlic cloves, minced
• ½ tsp chilli flakes
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Method: 

Preheat your oven to 200°C 

Cut the red capsicum in half lengthwise and remove the seeds. 

Place them on a baking tray, drizzle with olive oil, and roast in the oven for 12-15 minutes.

In a large bowl, combine the chopped spinach, feta, egg, grated mixed cheese, garlic, salt, black pepper, and chili flakes. Mix well. 

Remove the capsicum from the oven and let them cool slightly. 

Fill each half with the spinach mixture.

Place mozzarella cheese on top of each stuffed pepper.

Return the stuffed capsicum to the oven and bake for an additional 30 minutes, or until  tender and the cheese is golden and melted.

Once done, sprinkle with freshly chopped parsley before serving.

Macros per serve

Cals 230

Protein 12g

Carbs 7g

Fat 17g

Fibre 2g

Veggie protein wrap 

Serve: 1

Ingredients: 

• 1 carrot, grated
• 1/2 zucchini, grated
• 2 tbs cottage cheese 
• 2 eggs
• Salt and pepper to taste

Method: 

Line a baking dish with parchment paper. 

In a mixing bowl, add all the ingredients and season with salt and pepper. 

Whisk all together and spread on a baking dish into a large rectangle. 

Bake at 180C for 25-30 minutes until golden and set.

Make a wrap with your favorite toppings: optional shredded chicken, tomato, red onion, capsicum and rocket.

Macros per serve

Cals 160

Protein 14g

Carbs 6g

Fat 10g

Fibre 2g

Low Carb Breakfast Lettuce Wrap

Serve: 1 (makes one wrap)

Ingredients:

• 2 large lettuce leaves (per wrap)
• 2 tbsp cottage cheese
• 2 eggs, cooked/scrambled 
• 1/2 avocado, sliced 
• 2 cherry tomatoes, sliced 
• 1 rice paper 

Method: 

1. Line a soaked soft rice paper on a chopping board. 

2. Place lettuce leaves and spread cheese over the lettuce. 

3. Add cooked eggs, avocado and tomato slices. 

4. Roll and fold and enjoy! 

Macros per serve

Cals 290

Protein 17g

Fat 20g

Carbs 12g

Fibre 6g

Thai green curry

Serves 1

INGREDIENTS
• 200g firm tofu, cubed (or add your protein of choice - ie chicken)
• 1 tbsp green curry paste
• 1 can (400ml) coconut milk (light)
• 1 red capsicum, sliced
• 100g green beans, trimmed
• 1 zucchini, sliced
• 1 tbsp olive oil
• Fresh basil leaves (for garnish)
• 200g cauliflower, riced
• Salt and pepper to taste

METHOD

1. Heat olive oil in a pan over medium heat.
2. Add tofu and cook until golden brown.
3. Add green curry paste and stir for 1 minute until fragrant.
4. Pour in coconut milk and bring to a simmer.
5. Add red capsicum, green beans, and zucchini. Cook until vegetables are tender.
6. Stir in fish sauce if using, and season with salt and pepper.
7. In a separate pan, cook cauliflower rice until tender.
8. Serve curry over cauliflower rice and garnish with fresh basil leaves.

CALORIES + MACRO NUTRIENTS per serve
FAT 30g
CAL 512
PROTEIN 20g
FIBRE 12g
CARBS 20g

Benefits
Tofu offers plant-based protein and calcium, aiding muscle repair and bone health.

Coconut milk provides healthy fats, while vegetables like red capsicum, green beans, and zucchini are rich in vitamins, minerals, and fibre, supporting overall health and digestion.

Cauliflower rice keeps the dish low in carbs and the high fibre content promotes satiety and a healthy gut.

Lentil, Spinach and Feta Pie

Serve: 8

Ingredients: 

• 1 cup red lentils, soaked overnight & drained 
• 1 tbsp olive oil
• 200g baby spinach, chopped
• 4 spring onions, sliced
• ½ cup crumbled feta
• ½ cup shredded mozzarella
• 1 cup cottage cheese
• 2 eggs
• 2 tbsp olive oil
• 2 tbsp fresh dill
• 1½ tsp baking powder
• Salt and pepper to taste 

Method: 

1. Preheat oven to 175C. Line an 11×7 baking dish with parchment paper.
2. In a large skillet, add 2 tsp olive oil, saute the spinach and spring onions. Transfer to a large mixing bowl. 
3. Add dill, feta and mozzarella into the bowl and set aside. 
4. In a blender, add red lentil, cottage cheese, eggs, 1tbs olive oil, baking powder, salt and pepper. Pulse until smooth.
5. Pour the wet mixture into the spinach bowl and mix to combine. 
6. Transfer to the prepared baking dish and smooth out the top evenly. 
7. Bake for 45-50 minutes until cooked through. 
8. Allow to cool and slice to serve! 

Macros per serve

Cals 210

Protein 16g

Fat 11g

Carbs 13g

Fibre 5g

Asparagus and Pea Frittata

Serves 8

 

Ingredients

• 10 eggs
• ½ cup plain Greek yoghurt
• salt and pepper
• 2 tbsp. olive oil
• 1 red onion, chopped
• 2 cups asparagus, chopped
• 1 cup frozen peas
• 1 cup baby spinach
• ¼ cup feta
• ¼ cup chives, chopped

Method

1. Preheat the oven to 200ºC. In a large bowl, whisk the eggs and the yoghurt together and season with salt and pepper. Set aside.
2. Heat the oil in an oven-safe skillet over medium heat. Add the onions and sauté for three to four minutes, or until softened.
3. Add the asparagus and sauté another one to two minutes.
4. Add the peas and baby spinach, and sauté another one to two minutes, or until the spinach is wilted. Season with salt and pepper.
5. Pour the egg mixture over the vegetables and top with small dollops of cheese.
6. Transfer the skillet to the oven and cook for 15 to 20 minutes, or until the eggs are set.
7. Let sit for five minutes before cutting into wedges. Sprinkle with chives.

Benefits
Asparagus is a great source of inulin which is an insoluble fibre that feeds the good bacteria in your gut and helps keep your bowels regular. If the bugs in your gut are happy and getting the food they need to thrive you will have less bloating and better overall digestion.

Baby spinach is high in fibre, which supports healthy digestion by promoting regular bowel movements.

For some people, this can help prevent constipation, a common cause of bloating. The fibre in spinach acts as a prebiotic, feeding beneficial gut bacteria, which can contribute to a balanced gut microbiome and reduce bloating over time.

Baby spinach also provides nutrients like Vitamin A, Vitamin C, and Vitamin K. It is also low in FODMAPS, which are fermentable sugars that can cause bloating in people with IBS or sensitive digestive systems.

Eggs are a great source of high-quality protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development. They contain Vitamin A, which is important for vision and immune function, and Vitamin D, which is crucial for bone health. They also provide essential minerals like Iron and Zinc.

Eggs contain monounsaturated and polyunsaturated fats, which are beneficial for heart health. They also provide a good amount of Vitamin B12, which is essential for red blood cell formation and neurological function.

Many yoghurts contain live probiotic cultures (such as Lactobacillus and Bifidobacterium), which support a healthy gut microbiome. Probiotics can help regulate digestion, reduce gas, and alleviate bloating.

CALORIES + MACRO NUTRIENTS PER SERVE

169 Kcal 

11g Fat 

7g Carbs

2g Fibre

11g Protein 

Baked Stuffed Tomatoes 

Serve: 2 

Ingredients

• 2 large tomatoes 
• 1 cup cottage cheese 
• 1/2 cup grated Parmigiano-Reggiano (or parmesan) cheese, divided
• 3 tbsp finely chopped fresh parsley, divided
• 2 garlic cloves, grated
• 1 tsp lemon zest 
• ¼ tsp red chilli flakes 
• ¼  cup panko crumbs
• 1 ½  tbsp olive oil

Method: 

Preheat the oven to 200C.

Slice the tops off tomatoes just enough to remove the stem and expose the tomatoes' insides. Use a spoon to scoop out the insides. 

Season with a pinch of salt and let sit while you prepare the filling and topping.

In a small bowl, combine 3 tbsp of the cheese, panko, olive oil, and a pinch of salt. Use your hands to massage the oil into the panko. Set aside.

Prepare the filling: in a medium bowl, combine cottage cheese, remaining cheese, 2 tbsp parsley, garlic, lemon zest, and crushed red chilli flakes.

Combine and seasoning with salt if desired.  

Divide cottage cheese mixture evenly into each tomato and panko mixture over top.

Bake for 20-25 minutes, until the tops are golden and crispy. 

Garnish with remaining parsley! 

Macros per serve

Cals 335

Protein 24g

Carbs 17g

Fat 20g

Fibre 3g