Freezer Meals – Keto Vegetarian Girl

Fathead Flatbread

This flatbread looks super fancy, but really it’s a great weeknight dinner that’s ready in under 10 minutes if you meal prep the fathead bread part first.

It’s just a flatbread with Boursin garlic cheese spread, arugula, 2 fried eggs topped with melted muenster, and pickled onions. Pickled onions are also super easy to make for yourself, and last in the fridge for 3-4 weeks.

Fathead Flatbread Recipe

Ingredients:

3 cups pre-shredded, low-moisture mozzarella (trust me, you don’t want to use the authentic wet stuff here)
2 oz (4 tbsp) cream cheese
1.5 cups almond flour
2 tsp xantham gum (optional, but gives it that authentic chewy texture)
2 eggs

Recipe:

Preheat the oven to 375F.

Combine dry ingredients, then add the 2 eggs and combine further until you have an even paste.

Melt the mozzarella and cream cheese together – you can use the microwave or do it stove top. You want the mozzarella very melty, so usually I err on the side of over melted and then let it cool just until I can touch it without burning myself.

Knead together the almond flour and mozzarella mixtures. This takes a LOT of elbow grease and you have to work quickly because the mozzarella gets harder to work with as it cools. Your goal should be to eliminate almost all of the marbling appearance so you have a homogenous mixture, but don’t worry if you can’t get it 100%.

Roll out the dough to “pizza crust” thickness (a little under 1/4″, and a bit smaller than a large cookie sheet) between two sheets of parchment paper. Transfer the dough, still on a parchment paper, to a cookie sheet.

Bake until browned on top, about 15 minutes.

Allow to cool, and then slice into 8 squares.

You can store these in the fridge for a few days, but they also freeze incredibly well. Just broil on low to reheat.

Macros:

Makes 8 flatbreads. Each is 300 cal / 3 net carb (8 total) / 25 fat / 15 protein

Fun modifications:

You can replace 1 cup of the mozzarella for another cheese, maybe cheddar or asiago?
This dough makes a great pizza dough, just add toppings before cooking instead of after.
Make bagels instead!

Cauliflower Baked Mac & Cheese

Another pre-keto household favorite was Alton Brown’s baked cheddar Mac and Cheese. That stuff is gold. So obviously I had to figure out how to ketofy it.

Ingredients:
3 pounds (about 12 cups) frozen cauliflower (or broccoli, or Brussels sprouts, or really any other low carb veggies)
4 tbsp butter
4 oz (8 tbsp) cream cheese
1 cup heavy cream
2 tsp mustard
1 tsp garlic
1 tsp paprika
1/2 tsp salt
1/2 tsp pepper
16oz (1lb) shredded sharp cheddar cheese
1/2 cup grated vegetarian parmesan

Recipe:
Preheat oven to 400F.
Put frozen broccoli on a 9×13 casserole pan (or cookie sheet if you have a ceramic casserole pan like me) and spray with olive oil spray.
Bake for 17 minutes, until the edges turn golden brown.

Meanwhile, heat butter, cream cheese, and heavy cream over medium low heat until melted but not boiling.
Add in all the spices.
Add the cheese and stir with a whisk until melted and clumps disappear.

Lower the heat to 350F.
Pour cheese sauce over cauliflower in casserole pan. Sprinkle with grated parmesan cheese.
Bake for 30 minutes, until bubbling.

If you didn’t mistakenly grab shredded parm at the grocery store like me, you’ll end up with a lovely grated Parmesan crust if you broil for a second at the end!

This is a pretty easy recipe to tweak to fit your macros. I went with a “generous” ratio of cheese to veggies, but you can easily go up to 12 cups of veggies in this. Or, leave off the parmesan for less calories, or pile more on for a high protein boost.

Macros: makes 8 servings

435 cal / 5 net carbs / 38 fat / 17 protein.

Fathead Bagels

These bagels are definitely “As Good As The Real Thing Certified”… In fact, when we went off keto for vacation a few months back we had some regular bagels and were super depressed that they weren’t nearly as flavorful as our fathead bagels, for 10000x the carbs.

I can’t take credit for this recipe, there’s a million versions of it floating around the internet and I think the original recipe actually appeared on Reddit. But, I can add in my little tips and tricks to make sure it comes out as good as promised.

Ingredients:

3 cups pre-shredded, low-moisture, part-skim mozzarella (trust me, you don’t want to use the authentic wet stuff here)
2 oz (4 tbsp) cream cheese
1.5 cups almond flour
2 tsp xantham gum (optional, but gives it that authentic chewy texture)
Pinch salt
2 eggs
Optional toppings: I like Trader Joe’s “everything but the bagel” seasoning, but you can use any traditional bagel flavoring

Recipe:

Preheat the oven to 400F.

Combine dry ingredients, then add the 2 eggs and combine further until you have an even paste.

Divide the dough into 6, roll into logs and then pinch the ends to form a bagel shape. It’s worth mentioning at this moment that this dough also makes incredible pizza dough.

Place on a parchment lined cookie sheet and press any toppings onto the top and bottom of the bagels.

Bake for 18 minutes, rotating front to back halfway through. If you have a convection oven, bake at 375 for 15 minutes.

You can store these in the fridge for a few days, but they also freeze incredibly well. I make a double or triple batch and freeze for easy dinners. Just microwave until soft enough to slice, and then broil on low to toast.

Macros:

Makes 6 bagels. With whole milk mozzarella, each bagel is 400 cal / 4.5 net carb (8 total) / 33 fat / 21 protein

Fun modifications:

You can replace 1 cup of the mozzarella for another cheese, maybe cheddar or asiago?
They don’t have to be bagel shaped, you can use this to make a delicious pizza or calzone crust, garlic knots, etc
I love to use these to make veggie sandwiches. The one pictured has melted Kerrygold garlic herb butter, sharp cheddar cheese, peppers, pickled onions, radish, tomato, cucumber, avocado, and sprouts

Noatmeal

This might be the single healthiest keto meal of all time. It tastes just as yummy as carb heavy oatmeal, but contains:

4.5g Omega 3s (415% DV)
14.5g Protein (17% of my personal needs)
9g Fiber (37% DV)
7.2mg Vitamin K (80% DV)
1.8mg Manganese (100% DV)
4.3mg iron (24% DV)

…all for only 4.5 net carbs!

Ingredients:

2 tbsp hemp seeds
2 tbsp almond flour
2 tbsp hazelnut meal
1 tbsp chia seeds
1 tbsp flax meal
1/2 cup water

Instructions:

Combine all dry ingredients and water over low heat. Cook about 5 minutes, just as you would regular oatmeal. You can also cook it in the microwave for about 45 seconds, but watch carefully because it likes to boil over!

I portion these out ahead of time and bring them to work in a pyrex, which is perfect for the microwave method. Just remember that flax and hemp should be refrigerated after opening.

Topping ideas:

Pumpkin pie spice or cinnamon
Cocoa powder
Vanilla or maple extract
Heavy whipping cream or coconut cream
Frozen raspberries (add them before cooking so they get juicy) and a spoon of nut butter
1 tbsp cocoa nibs and 1 tbsp peanut butter
Butter and cheese for grits style
Swap out the hazelnut meal for shredded coconut, or any other ground nut.
??? The possibilities are endless!

This recipe is highly flexible so feel free to substitute basically whatever you want in here (although hemp seeds are a major source of those nutritional benefits).

Macros: 360 cal | 4.5 net carb (10.5 total) | 30 fat | 14.5 protein

Keto Vegetarian Chili

This is something I always keep in my freezer for a quick and protein-packed meal. Note, any tomato-based soup will always be a touch high in carbs (8 net). But as filling as it is, I hope this is something you can squeeze into your macros on those chilly fall and winter days.

Ingredients:

4 tbsp olive oil
1 shallot (or 1/2 yellow onion), diced
2 bell peppers, diced
3 stalks celery, diced
14oz can baby corn, drained, rinsed, and diced
- Yes! Baby corn are low carb at 2 net carbs per 1/2 cup!
15oz can black soy beans, drained and rinsed
- You can substitute 1, 12oz bag frozen shelled edamame for a remarkably close approximation to beans
- For soy free, you can sub in chopped zucchini or cauliflower
- The black soy beans I get are ‘Eden Organics’ brand and you can find them using this locator: https://www.edenfoods.com/storelocator/search.php
- You can also order them online at Swanson Vitamins
- See my notes about soy below
1/2 tbsp garlic powder (or use fresh garlic)
1/2 tbsp cocoa powder (trust me on this)
1.5 tsp chili powder
0.75 tsp cumin
1 tsp oregano
1.5 tsp salt
1.5 tsp black pepper
2 tbsp tomato paste
14oz can petite diced or pureed tomatoes
- Make sure to check the ingredients for added sugar!
1-2 cups vegetarian broth, as needed
2 cups meatless crumbles
- I use Beyond Beef because they are soy and gluten free
- Meat eaters can just use 1 pound ground beef here
- You can sub in chopped zucchini, cauliflower, or more soy beans

Instructions:
Heat oil in pan, then add shallots and sauté until translucent.
Add peppers and celery, cooking until softened.
Add corn, beans, tomato paste, diced tomatoes, and all seasoning.
Add broth, as necessary, until the consistency looks about right (this will cook down a bit).
Reduce heat to low and simmer another 30-60 minutes.
Cook meatless crumbles in a skillet according to package directions, only stirring into the chili just before you take it off the stove (this keeps it from dissolving into the chili, yuck).

After broth has been added, before simmering.

Macros:
Makes 6 servings: 275 cal | 8 net carb | 15 fat | 17 protein each

Recipe Notes:
I’m a total wimp when it comes to spice. Honestly, its embarrassing. So feel free to double or triple the chili and cumin, even throw in some cayenne.

Note on Soy:
Soy is a pretty controversial ingredient. It can disrupt your body’s estrogen receptors, potentially interfere with thyroid function, contains phytates (which act as anti-nutrients and may lead to leaky gut), has a high amount of omega 6, and is almost always GMO.
Personally, I stick them in the “not good for you, but not terrible enough to avoid altogether” camp. I limit my consumption to the occasional meal, and never eat it in it’s processed form (so, no soy imitation meat for this girl).
I find black soy beans to be the best option, texture wise, for an authentic yet keto-friendly chili. But ultimately, its up to you whether you’d like to include them.
For some more info on soy, check out these sources:
https://www.healthline.com/nutrition/is-soy-bad-for-you-or-good
https://www.amymyersmd.com/2014/07/5-reasons-soy-is-not-a-health-food/