Lent is a 40-day period observed by many Christian traditions, commemorating the time Jesus spent fasting in the desert. A common practice during Lent is abstaining from meat on Fridays, with some individuals choosing to forgo meat for the entire season. For those following a ketogenic (keto) diet, this can present a unique challenge. The keto diet, characterized by high fat, moderate protein, and very low carbohydrate intake, often relies heavily on meat. However, with a little creativity, it’s entirely possible to observe Lent while staying true to your keto lifestyle. This article explores a variety of delicious and satisfying keto-friendly, meatless recipes perfect for Lent.
Embracing Meatless Fridays on Keto
During Lent, meat on Fridays is a no-no. But you don't have to turn to the same fish dinner each week. Finding new recipes, especially as a vegetarian, can be challenging. This article provides a wealth of options, perhaps even inspiring you to go meat-free throughout the entire Lenten season! Remember, there are lots of ways to create umami flavor without meat, like incorporating nutritional yeast or soy sauce.
Seafood Sensations
Low Carb Baked Cod
This low-carb baked cod recipe, featuring Atlantic cod and garlic herb butter, is bound to become a dinner favorite. One of the reasons to keep returning to it is how quickly it comes together and how delicious it is.
Shrimp Scampi with Spaghetti Squash
Shrimp scampi with spaghetti squash is a delightful dish that marries the nutty and slightly sweet flavor of squash with savory shrimp. With silky spaghetti squash instead of pasta, this decadent meat-free Alfredo dish cuts down on carbs without losing any of the sauce’s trademark richness.
Air Fryer Salmon Patties Using Canned Salmon
Making these salmon patties in the air fryer is simpler than baking them in the oven or frying them in a pan. The use of canned salmon adds to the convenience. One of the beauties of cooking salmon or any seafood in the air fryer is that it is pretty difficult to do it wrong. Many air fryers have a seafood setting that you can select.
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Keto Shrimp and Grits with Ground Lupin
When creating a keto version of shrimp and grits, traditional grits are a no-no because of their high carb count. In this recipe, you use lupin meal, a great low-carb option.
Salmon in the Air Fryer
Salmon in the Air Fryer is a quick and easy way to prepare a healthy and delicious meal.
Low Carb Air Fryer Salmon Bites
Air Fryer Salmon Bites cook up fast with basic seasonings. The small pieces stay moist and cook evenly throughout.
Vegetarian Delights
Parmesan Cabbage Steaks
These thick slices of cabbage are brushed with olive oil, seasoned, and then roasted in the oven. The steaks are similar to roasted Brussels sprouts, but instead of trimming many individual little sprouts, you can just slice a single head of cabbage. Everyone is raving about cabbage steaks and these Parmesan Cabbage Steaks are truly delicious. The cabbage steaks roast on a delicious layer of parmesan cheese. Then, when you flip them over after baking, they come out roasted and crunchy and coated in cheese. Cabbage “steak” becomes irresistibly sweet and tender when roasted, without the bitter notes you find in other cruciferous veggies, like Brussels sprouts.
Chickpea Burgers
These chickpea burgers are totally awesome. I think I’d rather have one than any cheeseburger at a restaurant. They really rock! These savory garbanzo bean patties offer all the fun-and burger topping possibilities-of beef burgers, without the meat. The bean burgers come together in the food processor with just beans, a bit of lemon juice, eggs, bread crumbs and seasoning. Top them with American cheese for nostalgia factor.
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Zucchini Boats
Zucchini shells take center stage when filled with vegetables, beans, and sauce. If you’ve never stuffed a zucchini, get with the program! The sturdy green vegetable makes a nutritious platter for saucy pinto beans and melty Gouda cheese.
Vegetarian Enchiladas
These vegetarian enchiladas use a lot of garden favorites in a quick weeknight meal. Feel free to substitute with whatever vegetables you have from your garden: yellow summer squash, eggplant and corn-all taste great! Roasting zucchini, poblano pepper, mushrooms and tomatoes brings out their sweetness before they’re stuffed into cheesy enchiladas.
Skillet Spinach Pie
I love sneaking extra veggies into my kids’ dinners, especially with this skillet spinach pie recipe. Because of this pie's flaky crust and extra cheese, the kids never know they’re eating a vitamin-rich dish. Plus, I’m not hovering over an oven for hours. Put the spinach and phyllo sheets in the refrigerator the night before or early in the morning for thawing. Flaky frozen phyllo dough layers with cheesy spinach to form a savory pie like no other.
Vegan Shepherd's Pie
Yes, one of the world’s most famous meat pies can be made vegan-and it tastes just as hearty as the original. I love this cozy dish because it is ready in 30 minutes and is full of healthy ingredients-it has everything a busy weeknight meal calls for.
Sheet Pan Vegetables with Mushroom
This is a fantastic meatless dinner or an amazing side dish. It works well with a variety of sheet-pan-roasted vegetables. We use zucchini or summer squash in the summer. You can also change up the herbs in the dressing. Sheet pan dinners are lifesavers on weeknights when we don’t have much time or energy to cook, and this colorful Lent-friendly dish could not be easier to put together. Bonus: It can be made with whatever veggies you have on hand.
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Lentil Potpie
You can substitute beans for canned lentils in this easy vegetable potpie. We also like using frozen edamame. This robust, entirely meatless potpie is packed with low-cost staples like canned lentils, frozen mixed vegetables and refrigerated pie crust.
Eggplant Roll-Ups
These authentic Italian eggplant roll-ups can take some time to prepare, but the end result is restaurant-quality. Your family will request this recipe time and again. Eggplant Parmesan meets lasagna in this impressive Italian-inspired dish, which will win over even the staunchest eggplant haters. For an even bake, make sure to cut the eggplant super thin at 1/8-inch thick.
Spanakopita
This Mediterranean dish is always a crowd-pleaser! Phyllo dough can be tricky to work with, so I always make sure the dough is only briefly thawed before using it. Usually, I take it out of the freezer and let it sit on the counter while I prep the spinach mixture. This iconic Greek recipe features layers of seasoned spinach, tangy feta and crispy phyllo dough that form a super savory vegetarian pie.
Veggie Fajitas
For a scrumptious and super healthy party dish, these colorful, hearty veggie fajitas packed with crisp-tender vegetables are perfect. Serve these satisfying vegetarian fajitas with sides of cilantro lime rice or any of these Mexican side dishes.
Avocado Manicotti
I am always looking for creative ways to make vegetarian dinners a little different. I grow my own basil, and avocados are a versatile favorite, so this recipe is a fantastic way to make manicotti that's a little unusual. We know avocado in baked pasta sounds a little out-there, but the bright green fruit helps make a rich sauce thanks to all its healthy fats.
Lentil Tacos
Craving tacos on a Friday night? Swap out the ground beef with lentils! When my husband's cholesterol numbers rose, I quickly lowered the fat in our family's diet. Finding dishes that were healthy for him and yummy for our five children was a challenge, but this fun taco recipe was a huge hit with everyone.
Stuffed Portobello Mushrooms
Although commonly considered an appetizer, you can have them for dinner during Lent. Start by slicing the top of the mushrooms and using a scooping utensil to carefully remove your mushroom’s center. You can use a combination of cream cheese, butter, and garlic pepper to create a flavorful mixture.
Stuffed Peppers
Make stuffed peppers the keto way when you need meal ideas for Lent.
Eggplant Pizza Bites
Make healthy and delicious eggplant pizza bites to eat for dinner during Lent. If you do not like eggplant, you can still make a tasty low-carb homemade pizza.
Soups and Stews
Black Bean Soup
Black bean soup recipes are among my favorite because they're light and it most of the time don't contain meat. This filling soup is full of beans and veggies, making it a great Friday dinner during Lent.
Butternut Squash Soup with Coconut Milk
Butternut Squash Soup with Coconut Milk in a Dutch Oven is a perfect lunch or dinner when you’re craving soup. Plus, it’s fast. It goes from pot to bowl in under 45 minutes, making it ideal for busy days.
Low Carb Instant Pot Creamy Asparagus Soup
Low Carb Instant Pot Creamy Asparagus Soup is a delicious comforting soup that you can enjoy any time of the year. It is creamy, delicious and meat free when you replace the chicken broth with vegetable broth.
Tuscan Italian Stew
Earthy portobello mushrooms and Tuscan flavors like rosemary, basil and thyme join forces to make the most soul-warming Italian stew, which is filled with kale and creamy cannellini beans. I often take this stew to my school’s potlucks, where it is devoured by teachers and students alike.
Moroccan Chickpea Stew
When I'm invited to a potluck, I easily double or triple this healthy Moroccan chickpea stew to treat the crowd to an exotic dish of enticing, bold flavors. This nourishing soup, which comes together in just a half hour, is packed with vibrant spices, butternut squash and chickpeas. This fragrant, spicy vegetable stew can be served over couscous or with warm pita bread. Try topping the Moroccan dish with a dollop of yogurt or sour cream to cool it down. This isn’t your average vegetable soup. Flavored with warm, earthy spices like cinnamon, allspice and cumin, this hearty Morocco-inspired stew is pure comfort in a bowl.
Pasta Dishes
Spaghetti Squash Alfredo
Spaghetti squash Alfredo has an indulgent and creamy Parmesan-garlic sauce served over healthy squash "noodles"!
Ravioli with Cream Sauce
Store-bought ravioli speeds assembly of this cozy, restaurant-quality dish that tastes so good your family won't notice it's meatless. Packaged cheese ravioli is the ultimate vegetarian meal starter when you don’t have much time (or energy) to cook dinner.
Tortellini with Tomato Cream Sauce
This tortellini with tomato cream sauce is warm and satisfying. Put spinach, tomatoes and other pantry staples to use in the colorful dish. Jazz up packaged cheese tortellini with a silky tomato cream sauce and frozen spinach.
Walnut Butter Tortellini
Rather than serving refrigerated cheese tortellini with a jar of tomato sauce, mix things up by serving it with this fragrant walnut butter sauce, which is basically just as easy to heat up as the jarred stuff.
Other Keto-Friendly Options
Cauliflower Tikka Masala
I'm a vegetarian, and it can be challenging to find new recipes. This cauliflower tikka masala is my easy take on the original. Creamy and vibrant masala sauce transforms pressure-cooker cauliflower into main dish material. I created this Indian butter cauliflower recipe for all the picky eaters in my family who love ethnic food. It's also vegan-friendly.
Pesto Flatbread
We kneaded basil, oregano and Parmesan cheese into packaged bread dough for this full-flavored crust. Purchased pesto sauce keeps the pesto flatbread big on taste and convenience. Whether you use any of these store-bought pesto brands or make your own, this no-fuss flatbread is plenty filling thanks to melty mozzarella cheese and umami-rich mushrooms.
Kimchi Fried Rice
Forget ordinary fried rice! Kimchi fried rice is just as easy, but it packs a flavorful punch. This is a fantastic use for leftovers too. You can freeze the fried rice for up to three months. When cooking your defrosted rice, add a little extra soy sauce so it doesn't dry out. Topped with an egg and flavored with spicy, gut-healthy kimchi, this simple Korean-inspired fried rice comes together quickly with leftover rice.
Vegetable Stir-Fry
Getting my meat-loving husband and two sons, ages 5 and 7, to eat more veggies had always been a struggle until I whipped up this stir-fry. I was shocked when they cleaned their plates and asked for seconds. Cooking with cashews is a delicious way to get heart health benefits and add protein and healthy fats to your meal. Here’s a healthy one-skillet meal that’s quick and easy to prepare, yet elegant enough for company.
Low Carb Spinach Artichoke Dip in the Crock Pot
This Low Carb Spinach Artichoke Dip in the Crock Pot is a take on a popular appetizer at your favorite restaurant. You’ll love making it at home because it is so easy to do and it is lower in carbohydrates than you ever imagined.
Low Carb Pancakes with Lupin Flour
I’ve been making lupin flour pancakes for some time now because they are super fluffy, delicious and only around two grams of net carbs per serving of three pancakes.
Keto French Toast with Strawberry Compote
This French Toast isn’t a sad soggy slice of bread dunked in milk and eggs when making breakfast or breakfast for dinner. It starts with keto egg loaf and is then topped with homemade, sugar-free strawberry compote, which is delightful and delicious.
Baked Keto Tuna Melt Cups
When I first created this recipe years ago, I named it a keto tuna melt. However, I soon realized that this name might not fully capture the essence of a low-carb version of a tuna sandwich with melted cheese. These are actually baked tuna melt cups made in a muffin pan, making them a fantastic meatless lunch option for Fridays during Lent!
Personal Reflections on Lent and Keto
Navigating Lent on a keto diet can be a deeply personal experience. One individual shared their thoughts on fasting and abstaining from meat, noting the challenges of traditional fasting on keto. They considered abstaining from meat completely but also explored the idea of a carnivore-style Lent. The focus shifts to almsgiving, prayer, and reducing screen time as alternative practices during Lent. Experimenting with the ketogenic diet itself is also presented as a potential Lenten practice.