Low Carb Vegan Protein Mashed Potato Bowl

This is a hot dinner ready to fill you up! Make high-protein, Keto recipes at least once a day when you’re both vegan and on the Keto diet. This way, you get the percentage of protein you need for the day in at least one meal. You can focus on healthy fats in the rest of your meal. Your meal-in-a-bowl starts with a heaping scoop of Keto mashed “potatoes” made with extra protein snuck in. The bowl is loaded with vegetable broth gravy (that’s not an understatement) and then topped with crispy tofu and crunchy hemp seeds. The bowl makes a great dinner but can also be made for lunch or for meal prepping.

What is pea protein powder?

Pea protein powder is made from peas which have been ground down to just fiber. Then, the protein is isolated into a fine powder. The flavorless powder can be added to just about anything, and you can cover it up with savory or sweet ingredients. Add pea protein powder to smoothies and shakes, salad dressings, condiments, soups, or mashed potatoes!

Is tofu good for you?

Tofu is high in protein and iron, which is really helpful on a vegan or Keto diet. You’ll need to eat about 3 ½ ounces of tofu to get 8 grams of protein, and you’ll only consume about 2 grams of carbs. It’s also a good way to get protein, iron, calcium, and magnesium in your body! Since it is a soy product, you may not want to eat tofu every single day, depending on your body and you should always opt for GMO-free.

A note about vegetable broth

Depending on the area you reside in, you may want to double-check the ingredient list on your vegetable broth container. Some grocery store brands still include animal products in their broth, even if it’s advertised as vegetable flavored. Not all brands do this, so it’s just a matter of double-checking!

Net Carbs

15.4 g
Fiber

5.2 g
Total Carbs

21 g
Protein

28 g
Fats

20 g

360 cals

Quantity

Serving Size

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Cauliflower, raw

6 oz
Extra virgin olive oil

1 tsp
Pea Protein Powder

1.5 tbsp
Nutritional Yeast

0.5 tbsp
Salt

1 dash
Black pepper

1 dash
Garlic powder

0.13 tsp
Onion powder

0.13 tsp
Tofu, silken, not cooked

6 oz
Salt

1 dash
Black pepper

1 dash
Garlic powder

0.13 tsp
Sesame oil

1 tsp
Vegetable broth, bouillon or consomme, low sodium

0.5 cup
Almond milk

0.13 cup
Tapioca Flour

0.5 tbsp
Salt

1 dash
Black pepper

1 dash
Garlic powder

0.13 tsp
Onion powder

0.13 tsp
Thyme, dried

0.13 tsp
Hemp Seeds Shelled Or Hulled

1 tbsp

Step 1

Cut raw cauliflower into 1-2 large chunks per serving. Add the cauliflower to a large pot and fill the pot with enough water to cover the cauliflower. Bring the pot of water to a boil and boil the cauliflower for 10-15 minutes or until it’s soft enough to pierce all the way through the core with a fork easily.
Step 2

Transfer the cauliflower drained of all water to a blender or food processor. Blend the cauliflower while it’s still hot until it’s smooth. Add extra virgin olive oil, pea protein powder, nutritional yeast, and pinches of salt, pepper, garlic powder, and onion powder to the blender. Blend again until the mashed “potatoes” come together in a smooth consistency.
Step 3

Leave the mashed potatoes in the blender to stay warm. Prepare tofu by using paper towels to absorb all excess water from it. Once the tofu has all its excess water absorbed, slice it into 2-ounce squares or rectangles.
Step 4

Season the tofu on one side with the second amount of salt, pepper, and garlic powder. Heat sesame oil in a non-stick pan over very high heat. Once the oil is smoking hot, add the tofu to the pan. Cook on each side for about 3 minutes until the tofu is golden brown.
Step 5

To make the gravy, whisk together vegetable broth, almond milk, and tapioca starch in a saucepan. Begin heating the saucepan until the gravy starts to bubble (it should thicken very quickly). Season the gravy with the final seasonings: salt, pepper, garlic powder, onion powder, and thyme. Leave the gravy aside once thickened.
Step 6

Assemble your bowl by filling the bottom with mashed potatoes. Pour half the gravy over the potatoes. Add hemp seeds on top, then place your tofu squares on top of the hemp seeds. Pour your remaining gravy over everything.