4 Easy Vegetarian Keto Snacks: Caprese – Sauteed Mushrooms – Creamed Spinach – Lemon Pepper Paneer

Here are 4 quick and easy vegetarian keto snacks that can be whipped up in a matter of minutes.

The video will show you 4 vegetarian recipes for;

  • Caprese Salad,
  • Sauteed Mushrooms,
  • Creamed Spinach and
  • Lemon Pepper Paneer.

4 Easy Vegetarian Keto Snacks | Caprese – Sauteed Mushrooms – Creamed Spinach – Lemon Pepper Paneer

Recipes and Macros. All recipes make 1 serving.

Caprese Salad : 

Macros:

Calories: 444
Net Carbs: 4g
Carbs: 5g
Fat: 38g
Protein: 22g
Fiber: 1g

Ingredients

– 1 Tomato (approx 100 grams)
– 100 Grams Buffalo Mozeralla
– 5 Grams Pine Nuts
– 1 Tbsp Keto Basil Pesto

Preparation:

1. Chop the tomato and mozzarella into cubes.
2. Add the pine nuts and pesto
3. Mix all together well.
4. Serve

Sauteed Mushrooms:

Macros:

Calories: 250
Net Carbs: 5g
Carbs: 7g
Fat: 22g
Protein: 10g
Fiber: 2g

Ingredients:

– 100 Grams White Mushrooms
– 50 Grams Oyster Mushrooms
– 1 Tbsp Butter
– 1 Clove Garlic
– 1 Spring Rosemary
– 1 Tsp Olive Oil
– Salt & Pepper

Preparation:

1. Heat the oil in the pan till it’s near smoking
2. Add in the mushrooms and season
3. Add half the butter and rosemary and cook down
4. Add in the garlic and fry
5. Once the garlic starts to brown turn the stove off and add in the remaining butter
6. Mix well and serve.

Creamed Spinach:

Macros for Creamed Spinach:

Net Carbs: 2g
Carbs: 4g
Fat: 26g
Protein: 9g
Fiber: 2g

Ingredients for Creamed Spinach::

– 100 Grams Spinach
– 30 ml Cream (2 Tbsp)
– 20 Grams Parmesan Cheese
– 10 Grams Butter
– 1 Tsp Olive Oil
– Nutmeg
– Salt & Pepper

Preparation of Creamed Spinach:

1. Heat the olive oil in a pan
2. Once hot add the spinach
3. Season with salt, pepper and nutmeg
4. Once the spinach melts add the butter, cheese and cream
5. Mix well can cook for a minute
6. Serve

Lemon Pepper Paneer:

Macros for Lemon Pepper Paneer: 

Calories: 324
Net Carbs: 0
Carbs: 0
Fat: 28g
Protein: 16g
Fiber: 0

Ingredients for Lemon Pepper Paneer: 

– 150 Grams Paneer
– Lemon Pepper Seasoning
– 1 Tsp Olive Oil
– 10 Grams Butter
– Parsley to garnish

Preparation of Lemon Pepper Paneer: 

1. Cut the paneer into cubes and spray with olive oil on both sides
2. Season with lemon pepper seasoning
3. Pan fry till golden brown
4. Garnish with parsley and serve

Transcripts of the Video:

00:00
horns up and welcome to a brand new
00:01
episode of head bangers kitchen we’ve
00:04
got a crazy episode for you guys today
00:06
we’re not cooking one dish we’re cooking
00:09
four dishes
00:10
this is my four easy vegetarian keto
00:13
snack recipe yes this is for dishes that
00:16
you can wake up in a matter of minutes
00:18
if you’re feeling peckish and they’re
00:20
all vegetarians because of course we’re
00:22
doing a vegetarian special on HK right
00:24
now anyway let me tell you what’s on the
00:27
cards today the four awesome snack
00:29
recipes we have for you today are the
00:31
refreshing caprices which is a salad
00:33
some lovely sauteed mushrooms with
00:36
rosemary and garlic cream spinach
00:40
delicious nutritious and cheesy and
00:43
finally some delicious lemon pepper
00:46
paneer I knew guys excited yet because I
00:49
am so let go and with those dishes up
00:51
now we’re going to start with this Capri
00:54
thing which is just a metal buffalo
00:56
mozzarella binder and pesto chop up your
00:59
tomatoes remove the seeds and that inner
01:02
coat i of course eat that as a snack as
01:04
well but trouble your tomatoes into
01:06
small squares put them in a bowl
01:09
[Music]
01:12
then you take your buffalo mozzarella
01:14
fresh mozzarella is always the best chop
01:17
that up into squares as well and put
01:19
that in the bowl now that you got that
01:26
ready all you need is about 5 grams of
01:28
pine nuts and a tablespoon of
01:30
headbangers kitchen pesto and then just
01:33
give all of that a good mix and that’s
01:38
it your completion is ready that’s as
01:41
simple as it gets if you want up the fat
01:44
portion just add a tablespoon of extra
01:46
virgin olive oil and you’re good to go
01:48
now we don’t add any salt because the
01:50
pesto already has enough solid on to the
01:54
next recipe which is our delicious
01:56
mushroom so I’m just going to roughly
01:58
chop up the oyster mushrooms because I
02:00
like them nice and chunky and I’m going
02:02
to slice up the white muscles that you
02:04
can use any mushrooms that you like I’m
02:06
just using what I have at home get your
02:09
pan on the stove and heat up some olive
02:11
oil and once that olive oil is nice and
02:13
hot and smoking we go to put it on
02:16
muscle and we want to get some color on
02:18
these muscles I’m going to season it
02:22
with some salt and some pepper and just
02:25
mix all of that and the water going to
02:27
release all the mushrooms as we want to
02:29
cook that out
02:29
[Music]
02:33
next I’m going to throw in some rosemary
02:35
and some butter and give them all a good
02:39
mix and you’re going to smell that
02:45
rosemary it could be perfuming you’re a
02:46
stylist kitchen next you add in some
02:49
fresh garlic about one clove will do you
02:53
want cook up all that water that comes
02:55
out of the mussels and you want that
02:57
mushroom to get Karen’s life and get
02:59
crunchy exterior almost and we’re going
03:04
to grate a bit of Parmesan cheese as
03:06
well on top of those mussels and we will
03:08
add some more water to finish it off and
03:12
that’s it whoo they look delicious and
03:15
those also are so specifically they get
03:17
an incredible crust on them it is almost
03:21
like beef so for a cream spirits are
03:28
going against the pan on the gap is the
03:30
only ball is nice and hot I do not
03:32
spinach leaves I am just using something
03:35
called mother box spinach so the leaves
03:37
are quite small so I am NOT chopping it
03:39
up if you’re using regular spinach and
03:41
you want to clean your spinach chopped
03:43
up the spinach and use it you can also
03:45
use baby spinach and we’re going to
03:48
season it with some salt some pepper and
03:50
some last name and you’re going to wait
03:52
for the spinach leaves to wait
03:55
[Music]
04:00
once the spinach has wasted I would add
04:03
a knob of butter I’m going to grate some
04:06
cheese over that whatever cheese you
04:07
like and I’m going to put in some fresh
04:10
clean heavy whipping cream would do the
04:12
job so with double cream and then just
04:15
give all of that a good mix cook it out
04:17
for a minute or so and is done and I’m
04:25
gonna garnish it with a bit of fresh
04:27
parmesan and a little bit of paprika
04:30
just for a little kick and I finish it
04:35
ready had hit the dee-licious onto our
04:39
final dish which is the lemon pepper
04:41
paneer and you’re just gonna chop your
04:43
paneer into bite-sized pieces give it a
04:47
spray of olive oil you can just brush it
04:49
with a bit of olive oil then I’m going
04:54
to season it with the lemon pepper
04:55
seasoning on both sides and in fact not
04:58
that funny and make sure you pick up all
04:59
that seasoning from the ball
05:03
[Music]
05:08
then of course heat the olive oil in a
05:10
pan and fry the paneer now be careful
05:14
you don’t want the body opening I just
05:16
about saved it in time it’s got a nice
05:18
dark crunch on it and you want to fry
05:21
the paneer on all sides I wanted to have
05:24
a crunchy exterior all across
05:30
[Music]
05:42
anyways once that’s done the paneer is
05:45
pretty much ready and I’m garnishing it
05:47
with some fresh parsley and that’s it
05:50
for easy vegetarian keto snack recipes
05:54
are ready and they’re also fabulous
05:57
anyway enough jibber-jabber
05:59
time to taste alright guys it’s time to
06:02
taste and I’ve made myself a little
06:04
plate they start with a caprese get some
06:08
of that mozzarella tomato where to find
06:15
us
06:19
I love this it’s my favorite salad if
06:22
you would call it that fresh mozzarella
06:24
tomato pesto match made in heaven now
06:29
for the mushrooms oh I don’t know you
06:31
can see this but with a lovely crust on
06:33
the mushrooms yummy
06:42
oops what little too excited that that’s
06:46
just pure umami all right and some of
06:50
our creamed spinach
07:00
creamy nutritious delicious Wow
07:04
and finally let me back over here
07:15
spectacular it’s got crunch pnina’s nice
07:19
and soft and lemon pepper what’s not to
07:22
like this my friends is delicious anyway
07:27
I really hope you enjoyed this episode I
07:30
hope this has helped you out especially
07:32
those who are confused about what to
07:34
snack on on the keto diet especially if
07:36
you are vegetarian but trust me girls if
07:39
you are not a vegetarian as well you
07:41
will enjoy all four of these items you
07:44
can always have them as a side dish as
07:45
well to your main course of meat anyway
07:48
do make them at home do follow head –
07:50
kitchen on Instagram and tag us as well
07:52
hashtag headbangers kitchen until the
07:55
next episode Cheers

Leave a Reply

Your email address will not be published. Required fields are marked *