30 Low Fat Vegetarian Recipes | Hurry The Food Up

30 Low Fat Vegetarian Recipes – Less than 8g Fat per Serving!

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30 Low Fat Vegetarian Recipes | Hurry The Food Up

If you are trying to lose weight, or just want to cut unnecessary fat from your diet, then these 30 low fat vegetarian recipes are exactly what you need!

All of these recipes have less than 8g overall fat per serving, of which less than 3g are saturated. Many of them have only 1g overall!

Low-Fat Vegetarian Recipes, not No Fat Vegetarian Recipes

Making low fat vegetarian recipes is a healthy choice for many reasons. Too much fat in your diet can lead to high cholesterol, which in turn increases your risk of heart disease.

However, it is important to remember that fat itself is not bad and is in fact necessary for the healthy functioning of our body.

Fat provides us with lots of energy and helps the body to absorb Vitamins A, D, E and K and it is also the backbone of many of our hormones.

That’s the thing about fats – they’re complicated. There are good fats and bad fats, and while it is important not to have too much fat, it is also important to have enough!

We would also say to take all of this with a pinch of salt – having ‘bad fats’ in your diet isn’t necessarily bad, it’s just all about moderation.

The Facts About Fats

Unsaturated fats are the classic ‘good fats’. These are the fats found in plants and fish, for example in avocados, olive oil and nuts.

In these low fat vegetarian recipes, we have picked recipes with mostly unsaturated fats.

We need unsaturated fats for energy, vitamin absorption and for maintaining healthy cholesterol levels.

The ‘bad fats’ are saturated fats. These can be found in cream, butter, many meats, cakes, and biscuits, among other things.

A diet with too much saturated fat increases the body’s production of bad cholesterol, which is a fatty substance that increases the risk of heart disease and stroke.

That is one of the reasons why we have found low fat vegetarian recipes with less than 3g saturated fat per serving.

The other reason is that, on a gram for gram basis, fat contains over double the amount of calories compared to carbohydrates and protein.

That means by reducing overall fat content you can much more easily reduce the calories in a meal to aid with weight loss – if that’s your thing.

Does that make more sense? Check out the NHS’s guidelines on fat consumption if you want to learn more.

Healthy vegetarian recipes with low fat content

So, what ingredients are used in low fat vegetarian recipes to maintain healthy levels of unsaturated fat and keep saturated fat out?

You will find a lot of beans and lentils, as these are a great source of protein with a naturally low fat content.

For example, in half a cup of green lentils, which are used in this lebanese lentil soup with kale and lemon, there are 12g of protein and only 0.5g of fat!

Compare this to a standard sausage: for 12g of protein from a sausage, you can expect 8g of fat!

You will also find lots of vegetables, which are full of vitamins and fibre, meaning they keep you full for a long time and are low in calories.

Veg can be used to bulk up a dish while keeping the fat and calorie count low! This zucchini and potato soup uses potatoes for a creamy taste and texture, with only 5.3g of fat and no dairy.

Low fat sweet treats

We have included some sweet low fat vegetarian recipes, because cake and biscuits are particular culprits of high saturated fat content!

Oats and bananas are staples of low fat baking. Bananas lend a natural sweetness, while being full of nutrients and even acting as a binding agent!

Oats are used in many low fat vegetarian recipes for sweet treats, because they are low in fat, high in fibre and super energising.

A hack I discovered while researching low fat vegetarian recipes is using Weetabix – yes, that’s right, the wheat biscuit cereal that any brits reading this will almost definitely have suffered through for breakfast as children!

These weetabix cake and weetabix muffin recipes use the cereal to make healthy, low fat, filling sweet treats!

With all these delicious low fat vegetarian recipes, you can eat hearty and delicious dinners, while keeping your fat intake at a healthy level!

We specialise in vegetarian weight loss and run a vegetarian weight loss course We also publish the only weight loss book a vegetarian will ever need. Check it out!

Savoury Dishes

Curried Parsnip Soup

Curried Parsnip Soup – For Olympic Strength - Curried Parsnip Soup is served #olive oil #parsnips | hurrythefoodup.com
Check out the recipe here
5 from 7 votes
Ready in: 40 minutes

Bonus: tasty, easy, quick
Fat per serving: 4g
Saturated fat per serving: 1g

This curried parsnip soup is creamy yet vegan, spicy yet not overpoweringly so. It’s also incredibly easy to make – chop, chop cook!

Ready in: 25 minutes
Recipe by: NourishPlate
Bonus: nourishing, healthy, filling
Fat per serving: 4g
Saturated fat per serving: 1g

This mushroom stew is a hearty, family-friendly, easy, one-pot meal that is ready in less than 30 minutes. You can eat it all year round and it goes well with pasta, quinoa, rice, or mashed potatoes.

Mexican Street Corn

30 Low Fat Vegetarian Recipes - Mexican Street Corn | Hurry The Food Up
Check out the recipe here

Ready in: 22 minutes
Recipe by: TwoHealthyKitchens
Bonus: healthy, refreshing, zesty
Fat per serving: 4g
Saturated fat per serving: 2g

This Mexican Street Corn Salad has so many layers of flavor! It’s our twist on traditional Mexican elote.

Lentil Veggie Nuggets

30 Low Fat Vegetarian Recipes - Lentil Nuggets | Hurry The Food Up
Check out the recipe here

Ready in: 55 minutes
Recipe by: ThisHealthyKitchen
Bonus: packed with protein, crunchy, tasty
Fat per serving: 1g
Saturated fat per serving: 0g

Learn how to make this easy, baked veggie nuggets recipe for the picky toddler (or picky adult too) in your house. These tasty bites have protein-dense lentils and tons of vegetables like zucchini, carrots, and peas.

Southwestern Quinoa Salad

30 Low Fat Vegetarian Recipes - Southwestern Quinoa Salad | Hurry The Food Up
Check out the recipe here

Ready in: 20 minutes
Recipe by: TheFoodBlog
Bonus: healthy, full of veg, high in protein
Fat per serving: 7g
Saturated fat per serving: 1g

This flavourful, slightly spicy Southwestern Quinoa Salad is a delicious meal or side dish that I know you’re going to love.

Smooching Mushrooms on Toast

Check out the recipe here
5 from 10 votes
Ready in: 12 minutes

Recipe by: HurryTheFoodUp
Bonus: comforting, filling, healthy
Fat per serving: 7g
Saturated fat per serving: 1g

Our delicious vegan take on the trendiest cafe food of the moment, Mushrooms on Toast. It’s perfect for everything from a savory breakfast to a light dinner.

Ready in: 20 minutes
Recipe by: NourishPlate
Bonus: healthy, quick, flavourful
Fat per serving: 7g
Saturated fat per serving: 1g

Simple and delicious lentil dhal made with just a few pantry ingredients. It is healthy and packed with plant-based protein.

Asian Cucumber Salad

30 Low Fat Vegetarian Recipes - Asian Cucumber Salad | Hurry The Food Up
Check out the recipe here

Ready in: 27 minutes
Recipe by: ServedFromScratch
Bonus: fresh, healthy, crunchy
Fat per serving: 1g
Saturated fat per serving: 1g

This Asian Cucumber Salad is incredibly light and refreshing and perfect for summer weather and to use those garden fresh cucumbers! It comes together in minutes requires only a few ingredients – a delicious low fat vegetarian recipe to enjoy on a summer day!

Sweet Potato Casserole

Check out the recipe here

Ready in: 45 minutes
Recipe by: HappyKitchenRocks
Bonus: comforting, hearty, filling
Fat per serving: 6g
Saturated fat per serving: 1g

Enjoy this savory, comforting, vegan sweet potato casserole with black beans, kale, quinoa, and roasted garlic sauce. It’s easy to assemble and perfect to make ahead.

Creamy Mushroom Spinach Pasta

30 Low Fat Vegetarian Recipes- Creamy Mushroom Spinach | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: SpoonfulOfFlavour
Bonus: creamy, tasty, healthy
Fat per serving: 6g
Saturated fat per serving: 3g

Creamy Mushroom and Spinach Pasta is an easy vegetarian pasta dish. Hearty mushrooms and whole wheat pasta make it a filling main dish without any meat. Ready in less than 30 minutes!

Lebanese Lentil Soup

30 Low Fat Vegetarian Recipes - Lentil Lemon Kale Lebanese Soup | Hurry The Food Up
Check out the recipe here

Ready in: 55 minutes
Recipe by: SkinnySpatula
Bonus: lean, healthy, full of veg
Fat per serving: 8g
Saturated fat per serving: 1g

This Lebanese lentil soup with lemon and kale is naturally vegan and blends nutritious ingredients with a mix of spices to create a mouthwatering bowl of goodness. It’s a Middle Eastern-inspired comfort food that tastes great warm or cold, which makes it a great low fat vegetarian recipe for all seasons.

Oil Free Refried Beans

30 Low Fat Vegetarian Recipes - Oil Free Refried Beans | Hurry The Food Up
Check out the recipe here

Ready in: 1 hour 10 minutes (prep time 10 minutes)
Recipe by: HomeCookedRoots
Bonus: low in sodium, oil-free, delicious
Fat per serving: 1g
Saturated fat per serving: 1g

Only 10 ingredients and ready in just about an hour, these vegan refried beans are great for meal prep or as a side to your favorite Mexican-Inspired dish. They’re both low in sodium and completely oil-free – my favorite go-to Instant Pot beans!

Ready in: 50 minutes
Recipe by: AVirtualVegan
Bonus: sticky, sweet, easy
Fat per serving: 1g
Saturated fat per serving: 1g

Sticky BBQ Tofu made using a quick homemade BBQ sauce that is off the charts delicious! It’s easy to make with no tofu pressing required and barely any hands-on time. Once baked (or grilled) this tofu is tangy, spicy, sweet, and savoury. A virtually fat-free vegetarian recipe that everyone will enjoy!

Black Eyed Pea Salad Recipe

30 Low Fat Vegetarian Recipes - Black Eyed Bean Salad | Hurry The Food Up
Check out the recipe here

Ready in: 15 minutes (plus overnight soaking time if using dried beans)
Recipe by: RachnaCooks
Bonus: healthy, simple, full of veg
Fat per serving: 1g
Saturated fat per serving: 1g

This is a super easy black-eyed pea salad recipe that you can rustle up in about 15 minutes for a low-fat vegetarian meal. Black-eyed peas or lobia are very popular beans in India and I regularly make lobia or black-eyed pea curry that is super flavourful. These beans are bursting with protein and vital nutrients.

Masala Dal Brown Lentils

30 Low Fat Vegetarian Recipes - Masala Dal | Hurry The Food Up
Check out the recipe here

Ready in: 20 minutes (plus 1 hour soaking time if using dry lentils)
Recipe by: MasalaAndChai
Bonus: hearty, full of protein, high fibre
Fat per serving: 4g
Saturated fat per serving: 3g

Lentils are an incredible way of eating a high fiber and protein diet! Masoor Dal is one of the easiest, most flavorful dump-and-go vegan lentil recipes that can be made stovetop or in an Instant Pot. It pairs well with rice, naan, paratha, or by itself with vegetables.

Broccolini Salad with Pan Fried Mushrooms

30 Low Fat Vegetarian Recipes - Broccolini Salad with Mushrooms | Hurry The Food Up
Check out the recipe here

Ready in: 50 minutes (prep 20 minutes)
Recipe by: TheDevilWearsSalad
Bonus: healthy, light, crunchy
Fat per serving: 1g
Saturated fat per serving: 0g

Serving you an explosion of umami flavours. This crunchy broccolini salad mixed with earthy mushrooms and caramelised roasted garlic together with a sweet-savoury teriyaki salad dressing is something you need to try now.

Goi Cuon – authentic Vietnamese spring rolls

Gỏi cuốn - authentic Vietnamese Spring Rolls - rolls are ready #spring onions #basil | hurrythefoodup.com
Check out the recipe here
5 from 5 votes
Ready in: 30 minutes

Bonus: healthy, crunchy, colourful
Fat per serving: 7g
Saturated fat per serving: 1g

Gỏi cuốn – these summer rolls are easy, authentic, and require absolutely no cooking. We’ve even included two simple but to die-for sauces!

Zucchini (Courgette) and Potato Soup

30 Low Fat Vegetarian Recipes - Courgette Potato Soup | Hurry The Food Up
Check out the recipe here

Ready in: 30 minutes
Recipe by: ThePowderedApron
Bonus: healthy, full of veg, filling
Fat per serving: 5.3g
Saturated fat per serving: 1g

This creamy potato soup is made with zucchini and warm curry powder. Completely dairy-free, this soup gets its creaminess from the potatoes and is made in just 30 minutes! A delicious low-fat, low-calorie vegetarian dinner.

Easy Ratatouille

30 Low Fat Vegetarian Recipes - Ratatouille | Hurry The Food Up
Check out the recipe here

Ready in: 35 minutes
Recipe by: AVirtualVegan
Bonus: healthy, colourful, plenty of vegetables
Fat per serving: 3g
Saturated fat per serving: 1g

This quick and easy vegan ratatouille is a colourful, naturally gluten-free one-pot meal that’s ready to eat in about 30 minutes. It’s a really good way to use up surplus or past their best vegetables and makes a lovely dinner or side that reheats and freezes perfectly.

Authentic Moroccan Couscous Salad

Authentic Moroccan Couscous salad. An exotic blend of heady spices, fresh fruits, tangy veggies and fluffy couscous | hurrythefoodup.com
Check out the recipe here
4.85 from 13 votes
Ready in: 30 minutes
Recipe by: HurryTheFoodUp

Bonus: fresh, fragrant, fibrous
Fat per serving: 6g
Saturated fat per serving: 1g

Authentic Moroccan Couscous salad. An exotic blend of heady spices, fresh fruits, tangy veggies, and fluffy couscous. Exceptionally high in fiber and veggie goodness.

Easy Pilaf Rice

30 Low Fat Vegetarian Recipes - Tom Yum | Hurry The Food Up
Check out the recipe here

Ready in: 35 minutes
Recipe by: ServedFromScratch
Bonus: filling, tasty, healthy
Fat per serving: 5g
Saturated fat per serving: 1g

A classic rice dish that’s simple to make in one pot or skillet, is packed full of flavour! This is a super easy healthy vegetarian recipe.

Tom Yum Fried Rice

30 Low Fat Vegetarian Recipes - Tom Yum Fried Rice | Hurry The Food Up
Check out the recipe here

Ready in: 20 minutes
Recipe by: MyPlantifulCooking
Bonus: tasty, healthy, easy to make
Fat per serving: 1g
Saturated fat per serving: 1g

This tom yum fried rice is packed full of flavors and utterly delicious ! Super easy to make, happens to be vegan & can be made gluten-free.

Sweet Treats

Banana Oatmeal Fitness Cookies

Check out the recipe here
4.64 from 132 votes
Ready in: 25 minutes
Recipe by: HurryTheFoodUp

Bonus: healthy, sweet, energising
Fat per serving: 1g
Saturated fat per serving: 1g

2 Ingredient Cookies. Just mix bananas and oats and bake them for 15 minutes. Perfect for when you need an energy boost on the go. Enjoy!

Spicy Kiwi Banana Smoothie

Spicy Kiwi Banana Smoothie. High in vitamin C, fiber and potassium. Delicious and tasty.| hurrythefoodup.com
Check out the recipe here
4.59 from 12 votes
Ready in: 3 minutes

Bonus: filling, fruity, delicious
Fat per serving: 3g
Saturated fat per serving: 1g

Spicy Kiwi Banana Smoothie. A super simple and super healthy green and white spicy kiwi banana breakfast smoothie. High in vitamin C, fiber, and potassium. Delicious and tasty.

Weetabix Apple Muffins

30 Low Fat Vegetarian Recipes - Weetabix Apple Muffins | Hurry The Food Up
Check out the recipe here

Ready in: 40 minutes
Recipe by: AFatRainbow
Bonus: sweet, tasty, lean
Fat per serving: 2.4g
Saturated fat per serving: 0g

Weetabix Apple Muffins are for you if you need a low-calorie sweet treat for your late-night cravings or sweet breakfast, these super fluffy. Oil-free and weight-loss friendly too. Vegan option included.

Cornmeal Porridge

Cornmeal Porridge is ready on the table in bowls #mixed berries #milk | hurrythefoodup.com
Check out the recipe here
5 from 14 votes
Ready in: 20 minutes
Recipe by: Hauke

Bonus: natural sugars, energising, tasty
Fat per serving: 4g
Saturated fat per serving: 1g

A classic homemade Jamaican breakfast made vegan and more nutritious – and bursting with the same sweet and scrumptiously savoury taste!

Healthy Carrot Muffin

30 Low Fat Vegetarian Recipes - Healthy Carrot Muffins | Hurry The Food Up
Check out the recipe here

Ready in: 40 minutes
Recipe by: FoodMeanderings
Bonus: healthy, sweet, delicious
Fat per serving: 5g
Saturated fat per serving: 2g

This Healthy Carrot Muffin Recipe is made with healthy ingredients like carrots, pineapple, Greek yogurt, and walnuts. It tastes like carrot cake, but it’s Weight Watchers friendly at only 4 WW points on the blue plan! They are make-ahead and great for an on-the-go breakfast, snack, and throwing in the lunch bag!

Ready in: 1 hour 10 minutes (prep time 10 minutes)
Recipe by: GreedyGourmet
Bonus: healthy, hearty, tasty
Fat per serving: 1g
Saturated fat per serving: 0g

This Weetabix cake is an excellent choice if you want to satisfy your taste buds and still continue on your weight loss journey. Weetabix biscuits are one of the main ingredients to make this recipe. They contain a lot of health benefits. This is a great vegetarian recipe for weight loss.

Cinnamon Baked Pears

Easy Baked Pears. Prep Time 5 minutes, Bake Time 25 minutes | #dessert #vegetarian | hurrythefoodup.com
Check out the recipe here
4.77 from 17 votes
Ready in: 30 minutes
Recipe by: HurryTheFoodUp

Bonus: warm, delicious, easy
Fat per serving: 5g
Saturated fat per serving: 1g

Cinnamon Baked Pears. They are super simple to make, take only five minutes of preparation, 25 minutes of baking, and always turn out great.

Bulgur Porridge

Check out the recipe here
5 from 11 votes
Ready in: 12 minutes
Recipe by: HurryTheFoodUp

Bonus: healthy, filling, versatile
Fat per serving: 7g
Saturated fat per serving: 1g

Bulgur porridge completely revitalises the morning rush – with a naturally sweet (and incredibly tasty) whole-grain breakfast – it’s vegan, too!

Print Pin
5 from 2 votes
Course Breakfast
Time 12 minutes
Prep Time 2 minutes
Cook Time 10 minutes
Total Time 12 minutes
Servings 2
Calories 300kcal

Ingredients

  • 1 ripe banana
  • cup bulgur
  • cup oat milk (or milk of choice)
  • 2 tbsp peanuts (or hazelnuts)
  • 1 mango (or peach)
  • 1 pinch salt

Instructions

  • Give the bulgur a quick rinse, then add it together with salt and milk into a pot and bring to a boil. Then reduce to a simmer and let it cook for 10 minutes until the bulgur is nice and fluffy.
  • Peel and mash the banana and chop the peanuts.
  • Dice the mango or peach.
  • Once the bulgur is ready, stir in the mashed banana.
  • Now spoon into a breakfast bowl, sprinkle over some peanuts and mango/peach.
  • Pour in milk to create a lovely castle moat and enjoy!

Nutrition

Nutrition Facts
30 Low Fat Vegetarian Recipes – Less Than 8g Per Serving!
Amount per Serving
Calories
300
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Sodium
 
66
mg
3
%
Potassium
 
602
mg
17
%
Carbohydrates
 
58
g
19
%
Fiber
 
9
g
38
%
Sugar
 
28
g
31
%
Protein
 
9
g
18
%
Vitamin A
 
1324
IU
26
%
Vitamin C
 
43
mg
52
%
Calcium
 
147
mg
15
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

Hopefully, you now know how to prepare some delicious low-fat vegetarian recipes. Let us know in the comments which of these recipes was your favourite!

About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!

This article has been medically reviewed by James Bell

Healthy, nutritious and absurdly tasty food? That’s what I’m all about. I love recipes which are full of flavour but are good for you too. My job in family medicine led me to become a nutrition professional as well, with an aim to get people healthier just by the food they eat.

4 comments

  1. 5 stars
    This is one amazing collection of fantastic looking recipes! I’m excited to try some of them. Thanks so much for including my Southwestern Quinoa Salad.

  2. What an amazing recipe collection! I kept scrolling and scrolling, thinking … “I wanna make that! And that! And THAT, too!” So many ideas, it’s hard to know where to start lol! Thanks for all the inspiration!

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