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These low-carb Buddha bowls make a great go-to mid-week meal, with all the components being able to be made ahead of time and compiled quickly on the day to make a delicious low-carb meal.
Don’t be put off by the seemingly long list of ingredients here — if you take away pantry items such as oil and salt, the ingredient list is quite small and each component is relatively straightforward to make.
The fritters are actually from Martina's Keto Simple Cookbook which I love because it's packed with quick and easy keto recipes. I used the simple Vegetable Fritters recipe from page 64 with an additional curry powder but you could make the smoky, golden or the the herby parmesan fritters instead!
Plus, the low-carb fritters, the roasted vegetables and the tahini dressing can be made in advance and are perfect for meal prep.
I love these keto buddha bowls served with dukkah or mixed seeds, and some kind of fermented or pickled vegetables, depending on what I’ve got on hand, but you can easily keep these simple and just drizzle with the tahini dressing, or even just olive oil.
These bowls are so versatile! The are perfect for those following the vegetarian keto approach but feel free to add meatballs, cooked salmon or any other protein.
Now this low-carb meal might be too high in carbs for some of you although you should still be able to fit into your carb limit even if you have another two meals — just keep them at 4 to 6 g net carbs. Not sure? Go check it out in my app, it's free to download!
Hands-on Overall
Serving size bowl with 4 fritters
Nutritional values (per serving, bowl with 4 fritters)
Net carbs11.7 grams
Protein17.1 grams
Fat39.5 grams
Calories489 kcal
Calories from carbs 10%, protein 15%, fat 75%
Total carbs20.8 gramsFiber9 gramsSugars7.3 gramsSaturated fat13.5 gramsSodium967 mg(42% RDA)Magnesium134 mg(33% RDA)Potassium1,205 mg(60% EMR)
Ingredients (makes 4 servings)
Roast veggies:
- 200 g broccoli florets (7.1 oz)
- 200 g cauliflower florets (7.1 oz)
- 2 tbsp extra virgin olive oil (30 ml)
- 1/2 tsp sea salt
Fritters:
- 3 medium zucchini, grated (600 g/1.3 lbs)
- 225 g frozen spinach, thawed and squeezed dry (8 oz) - weight excludes water squeezed out
- 4 large eggs
- good pinch of sea salt and pepper
- 3 tbsp coconut flour (24 g/ 0.9 oz)
- 1/4 cup ghee, olive oil or duck fat, divided (60 ml)
- Optional: 2-3 tsp curry powder
Kale salad:
- 2 cups baby kale or curly kale (85 g/ 3 oz)
- 1 small carrot, grated (50 g/ 1.8 oz)
- 1 tbsp extra virgin olive oil (15 ml)
- 1/4 tsp sea salt
- 4 tbsp tahini sesame paste (64 g/ 2.3 oz)
- 1 tbsp lemon juice (15 ml)
- Optional: 1 tsp powdered Erythritol or Swerve
- pinch sea salt
- Optional: warm water, to thin
Optional:
Instructions
- Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted). To roast the vegetables, cut the broccoli and cauliflower into florets. Add to an ovenproof pan, and toss with 2 tablespoons of olive oil and a pinch of salt.
- Bake for about 30 minutes or until cooked through and the edges are browned, turning halfway through.
- To make the fritters, grate the zucchini and place in a bowl lined with cheesecloth. Twist the cheesecloth around the zucchini and squeeze out as much liquid out as you can. You should end up with about 13 ounces (370 g) of drained zucchini.
- In a mixing bowl, mix together the zucchini, spinach, eggs, a pinch of salt, and pepper. Add the coconut flour and stir again. Optionally add 2 to 3 teaspoons of curry powder.
- Heat a large pan greased with 1 tablespoon of ghee over medium heat. Once hot, use a 1/4-cup measuring cup to make 16 fritters (about 52 g/ 1.8 oz each). Shape with your hands and place in the hot pan. Cook them in batches for 3 to 4 minutes per side, until golden and crisp. Grease the pan between each batch until you use up all the ghee (or olive oil). Eat warm or cold as a side or snack. Store in the fridge for up to 4 days or freeze for up to 3 months.
- Meanwhile, to make the salad, add the kale to a large bowl and drizzle with the oil and salt. Gently massage the oil and salt through the kale.
- Add the grated carrot, and toss to combine.
- To make the tahini dressing, add the tahini paste, lemon juice, pinch of salt, optional 1 teaspoon of powdered Erythritol and salt into a jar and shake to combine. Add a teaspoon of warm water at a time to thin down if required.
- To assemble, split all the ingredients across 4 bowls, and optionally top each with a tablespoon of sauerkraut if using and a teaspoon of dukkah (you can make your own dukkah and your own sauerkraut).
- Drizzle each bowl with the tahini dressing.
- You can store the fritters, roasted vegetables and tahini dressing in the fridge for up to 4 days. The kale salad is best prepared fresh but can be stored in the fridge for up to a day.
Ingredient nutritional breakdown (per serving, bowl with 4 fritters)
| Net carbs | Protein | Fat | Calories |
|---|
| Broccoli, broccolini, fresh |
| 2 g | 1.4 g | 0.2 g | 17 kcal |
| Cauliflower, fresh |
| 1.5 g | 1 g | 0.1 g | 13 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Zucchini (summer squash, courgette) |
| 3.2 g | 1.8 g | 0.5 g | 26 kcal |
| Spinach, frozen |
| 0.7 g | 2 g | 0.3 g | 16 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Coconut flour, organic |
| 0.6 g | 1 g | 0.9 g | 22 kcal |
| Ghee, clarified butter |
| 0 g | 0 g | 13.8 g | 125 kcal |
| Baby kale |
| 0.3 g | 0.7 g | 0.2 g | 9 kcal |
| Carrot, fresh |
| 0.8 g | 0.1 g | 0 g | 5 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 3.4 g | 30 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Sesame tahini (unsweetened) |
| 1.9 g | 2.7 g | 8.6 g | 95 kcal |
| Lemon juice, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, bowl with 4 fritters |
| 11.7 g | 17.1 g | 39.5 g | 489 kcal |
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