Vegetarian Recipes to Replace Pasta, Rice and Potatoes

Here are some fantastic vegetarian recipes to replace pasta and other standard high-carb foods like rice and potatoes.
Vegetarian Recipes to Replace Pasta, Rice and Potatoes

Last update: 26 March, 2019

One of the biggest problems for vegetarians who want to reduce their carbohydrate consumption is that pasta, rice, and potatoes tend to be the base for many diets.  These foods have a high glycemic index that the majority of diets don’t take into consideration. Fortunately, there are healthy ways to replace pasta and other high-carb foods. Take a look at these low-carbohydrate vegetarian recipes.

Cold cauliflower salad (contains eggs)


  • 1 cauliflower
  • 6 hard boiled eggs, diced
  • 3 celery stalks, diced
  • 1 small onion, diced
  • 1 c. peas, cooked
  • Half a cup of Greek yogurt
  • 1/2 c. mayonnaise
  • 1 Tbsp. mustard
  • Salt and pepper to taste


  1. Cook the cauliflower until soft (about 15 minutes).
  2. Mix all ingredients.
  3. Cool the salad in the refrigerator for at least 3 hours.

Mushroom-stuffed turnips

A bunch of turnips stacked on top of each other.


  • 12 fresh, medium-sized turnips
  • 50 grams butter
  • 300 grams mushrooms
  • Salt to taste


  1. Peel, wash and remove the pulp from the turnips.
  2. Submerge the turnips in boiling water with salt for 8 minutes, then cool in cold water.
  3. Season the inside of the turnips with a bit of salt.
  4. Place in a pot over low heat, add 20 grams of butter and the pulp from the turnips, the cook the mixture.
  5. Clean the mushrooms, cut them into small cubes, season with salt and pepper, and cook in 20 grams of butter until the water released is completely evaporated.
  6. Mix the turnip pulp with the cooked mushrooms.
  7. Preheat the oven to 210 degrees Celsius.
  8. Fill the turnips with the mushroom and pulp mixture.
  9. Grease a baking dish with the leftover butter, place the stuffed turnips on it and place in the oven.
  10. Bake the turnips until soft.

Replace pasta with this creamy cauliflower sauce

Cauliflower can be a great food to replace pasta.


  • 8 cloves of garlic, minced
  • 2 Tbsp. butter
  • 5-6 c. cauliflower florets
  • 6-7 c. water
  • Salt to taste
  • 1/2 tsp. pepper
  • 1/2 c. milk (you can add or subtract however much you like)


  1. Saute the garlic in the butter in a large frying pan, over low heat. Cook for several minutes until the garlic softens, but be careful not to burn it.  Remove from heat and set aside.
  2. Boil the water in a large pot.  Add the cauliflower and cover everything.  Wait for 7 to 10 minutes or until the cauliflower is tender.  Remove from heat and leave the cauliflower in the water.
  3. Use a slotted spoon to transfer the cauliflower pieces to a blender.  Add one cup of milk, the salt, pepper, sauteed garlic, and the cup of the water that you cooked the cauliflower in. Mix and blend everything into a sauce.
  4. Pour the sauce into a frying pan and season to taste with salt and pepper. If you would like a creamier consistency, add milk. For a thinner consistency, add water.
  5. Serve the sauce hot.

If you intend to replace pasta with this dish, try adding more milk than water to the sauce.

Remember that before cooking the cauliflower, you need to disinfect it and remove the green leaves that may come with it.

Glazed turnips


  • 1 kg. turnips
  • 5 Tbsp. water
  • 2 Tbsp. butter
  • 1 Tbsp. sugar
  • 1/2 tsp. salt
  • Fresh parsley, diced, to taste


  1. Peel the turnips, dice them into quarters and place them in a large frying pan in a single layer.
  2. Add enough water to cover the turnips halfway.
  3. Add the butter, sugar, and salt.  Cover and boil over high heat.
  4. Stir occasionally until the water has evaporated.
  5. Sauté the turnips and stir until golden.
  6. Add 3 Tbsp. water and cook until glazed.
  7. Serve and sprinkle with fresh diced parsley to taste.

Eat healthy and replace pasta successfully with these vegetarian recipes and don’t deny yourself the textures you enjoy.

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  • Rojas Allende, D., Figueras Díaz, F., & Durán Agüero, S. (2017). Ventajas y desventajas nutricionales de ser vegano o vegetariano. Revista Chilena de Nutrición.
  • Parales Quenza, C. J. (2006). Representaciones sociales del comer saludablemente: un estudio empírico en Colombia. Univ. Psychol. Bogotá (Colombia).
  • Román, D., & Vilaplana, E. (2003). La dieta ética; Ética y dietética del veganismo. El Vegetariano.