Low-Carb Vegan Dinner Bowls
on Sep 16, 2020, Updated Aug 30, 2024
This post may contain affiliate links.
These popular low-carb vegan dinner bowls features cabbage, broccoli, kale, tofu and a delicious almond satay sauce to top it off.
About the Recipe
If you’re looking for a lower-carb, high-protein vegan meal, this is it! The recipe features tofu for protein, avocado for healthy fats and cabbage “rice” to keep it lower in carbohydrates while still being satisfying and filling.
Despite being a lower-carb option, these bowls are great for anyone looking to include more vegetables and plant foods in their diet. Here’s why you’ll love them:
- Vegan, grain-free and can be gluten-free.
- Can be oil-free and nut-free.
- 14 grams of fiber and 23 grams of plant-based protein per serving.
- Lower in carbs and high in protein.
- Sweet and tangy almond butter sauce.
- Great for meal prep.
- Easy to customize
I have a few more recipes like this one too, check out this roasted broccoli cauliflower salad and vegan protein salad next.
Ingredients
- Tofu: Use firm or extra-firm tofu. You don’t have to but you can press it before hand if you like. This will help it absorb a bit more flavour and get crispier. See how to press tofu.
- Soy Sauce: Use any soy sauce you like or gluten-free tamari.
- Cornstarch: Arrowroot starch also works.
- Almond Butter: The dressing can be made with almond butter, peanut butter or sunflower seed butter for a nut-free option.
- Rice Vinegar: Seasoned or unseasoned rice vinegar works though note that seasoned rice vinegar has added sugar so it will add a bit more carbs to the recipe.
- Sriracha: Any chili garlic paste works here. I like Sriracha or sambal oelek.
- Sweetener: For low-carb you can use a pinch of stevia or monk fruit sweetened, other maple syrup, coconut sugar or any other sweetener you like works. If you’re not using stevia, I prefer maple syrup over a granulated sugar so the dressing has a smoother consistency.
- Cabbage: Use green cabbage.
- Coconut Oil: You can use any cooking oil you like here. I’d suggest coconut oil, olive oil, avocado oil or sesame oil.
- Broccoli: Easy to swap for other veggies like carrot, snap peas or cauliflower.
- Kale: I like kale for bowls because it holds up well and doesn’t get soggy, though you can substitute baby spinach, spinach or any other green you enjoy.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Variations and Additions
- Cabbage: For a low-carb replacement, use broccoli rice or cauliflower rice. Brown rice, quinoa and farro also work well but it wouldn’t be low-carb.
- Seeds: Add a sprinkle of hemp seeds, pumpkin seeds or sunflower seeds for added fats and protein and some crunch!
- Tofu: Try it with the marinated tempeh from these Baked Tempeh Rice Bowls or edamame instead of tofu. Chickpeas can also replace the tofu, however, they’d be higher in carbs.
- Roasted Vegetables: Add a mix of roasted low-carb veggies cauliflower, asparagus, or Brussels sprouts for extra nutrients and flavor.
- Nutritional Yeast: Add a sprinkle of nutritional yeast for a cheesy and umami flavor.
- Alternative Dressing: This miso tahini dressing or the peanut sauce from this Kale Peanut Brown Rice Salad would also be good in this recipe.
- Gluten-Free Option: Be sure to use gluten-free tamari instead of soy sauce.
Step-by-Step Instructions
Before you Start: It’s optional to press the tofu but if you’d like to take that step, you’ll need 20-30 minutes to press it. Use a tofu press or wrap the block of tofu in a dish cloth, put it on a plate and place a heavy object on it.
Step 1: Add the cubed tofu to a bowl with the soy sauce or tamari, cornstarch, salt, pepper and garlic powder. Gently toss it to coat.
Quick Tip: Want spicy baked tofu? Add 2 tsp sambal oelek or sriracha or 1 tsp cayenne or red chili flakes. You can also play around with other ingredients like rice vinegar, sesame oil or sweet chili sauce.
Step 2: Add the cubed tofu to a baking tray lined with parchment paper so each piece has some space around it. This is key for crispiness! Bake the tofu for 20-30 minutes until browned, puffy and crispy.
You can flip it once half way through but I usually skip that step. It still gets crispy even without flipping it!
Step 3: Remove the outer leaves of the head of cabbage, chop it in half and then into smaller chunks. Add the chunks to a food processor and pulse a few times to create a rice-like consistency.
Quick Tip: If you don’t want to take the extra step to “rice” the cabbage, just chop it and add right to the skillet. It could also be done in an Instant Pot or roasted for variations.
Step 4: Heat the coconut oil or another oil of choice in a large skillet or wok then add the “riced” cabbage, green onion and cilantro. Saute the mixture for 6-8 minutes until the cabbage is tender and browned.
Mix the ingredients well to start then let it sit for a few minutes before stirring again to allow it to brown on the bottom. Scrape the browned bits back in and repeat!
Step 5: To make the sauce, add all of the ingredients to any bowl or container and whisk or shake until completely smooth and creamy.
Step 6: Drizzle the finely chopped kale with 1-2 tsp oil of choice. Massage the kale with your hands until it’s softened and dark green.
Step 7: Steam the broccoli stovetop, in an Instant Pot or in the microwave. I like to steam broccoli on the stovetop.
Bring the water to a boil then steam the broccoli in a steamer for 4-5 minutes until tender but still bright and crisp.
You could also stir fry the broccoli for a few minutes in the pan after you cook the cabbage!
Quick Note: Broccoli will turn from tender and bright green to mushy and drab green at about 7 minutes of cooking time. Be careful not to overcook it!
Step 8: Assemble the bowls by starting with a big scoop of cabbage rice then add the kale, broccoli, avocado and tofu, finishing off with the sauce.
Storing & Prep
- Almond butter sauce can be made up to 5 days in advance and stored in the fridge. You may need to thin it with a little water after storing as it tends to thicken in the fridge.
- Tofu can be baked up to 3 days in advance.
- Broccoli and kale can be chopped and stored raw for up to 3 days before preparing the bowls.
- Bowls are best served fresh but can be stored up to 3 days in a sealed container if you leave avocado off until just before serving.
Did you try this recipe? I’d love to hear about it! Scroll down to comment section below to leave your star rating and review.
⭐⭐⭐⭐⭐
Low-Carb Vegan Dinner Bowl
Ingredients
For the Baked Tofu
For the Almond Butter Sauce
- 4 tbsp almond, peanut or sunflower seed butter, 60 g
- 2 tbsp soy sauce or gluten-free tamari
- 1 tbsp rice wine vinegar, unseasoned or seasoned
- 2 tsp Sriracha sauce, reduce or omit if sensitive to spice
- 4 tbsp unsweetened cashew, almond or coconut milk
- pinch stevia, a few drops liquid stevia or 1 tbsp maple syrup
- salt and pepper
For the Cabbage Rice
For the Bowls
- 1 avocado
- 4 cups broccoli florets
- 4 cups finely chopped kale
Instructions
- Preheat the oven to 425 F. Cube the pressed tofu (see notes) and place in a bowl. Mix with the rest of the tofu ingredients then place the pieces on a parchment or a silicone mat-lined baking tray. Bake the tofu for 15-20 minutes, flip and bake another 10-20 minutes until it's brown and puffy.
- Remove the outer leaves of the cabbage, slice in half then chop into chunks. Add the chunks to a food processor and pulse a few times until the cabbage has the consistency of rice. Alternatively, you can just finely chop or shred the cabbage using a mandolin.
- Add the "riced" cabbage to a large skillet with the oil, cilantro, green onion and garlic and cook over high until until tender and brown, about 6-10 minutes. Mix it well to start, then only mix every couple minutes so it can start to brown on the bottom.
- Steam the broccoli stovetop by brining a pot of water to a boil then using a steamer basked to steam the broccoli for 5 minutes. If you don't have a steamer basket, just add about 1 inch of water to a pot or skillet, bring to a boil, add the broccoli, cover and steam 5 minutes.
- Remove the kale leaves from the thick stems and finely chop. Either massage the kale with 1/2 tsp olive or avocado oil until softened and dark green, or steam for 1 minute to soften, using the same method as the broccoli.
- Whisk the sauce ingredients together in a bowl or container until smooth and creamy.
- To assemble the bowls, start with a big scoop of cabbage rice then add the kale, broccoli, avocado and tofu, then top with the sauce.
Video
Notes
Nutrition
Originally published on March 20, 2019.
Wow, this is delicious! I just hosted a friend for dinner who is on a low carb, gluten free diet and cooked this up. I’ve never had riced cabbage before and wasn’t sure I’d like it (or frankly enjoy a meal without carbs) but we both loved how this turned out. I can’t wait to make it for other friends and add to my regular dinner rotation. Thank you!
Btw I think the instructions may have left out when to add the minced garlic. I added them with the cilantro and green onion.
Thanks, I’ll update that! So glad it was enjoyed.
It IS very good. You have a wonderful ability to develop a tasty dish.
OMG!! That was the most delicious bowl I’ve ever made!! Thank you for this recipe!!
Oh wow! Thanks so much! So happy you liked it.
I’m eating this right now, and it is delicious! It’s definitely worthy of joining the frequent rotation.
Hi I haven’t made this dish yet but am really looking forward to as it looks amazing. My question is could I fry the tofu as I do not have the use of an oven.
Many thanks
Ruth 😊
Sure, yes no problem. Use a little oil in a hot pan and fry over medium heat, flipping occasionally, until browned on all sides.