This isn’t another sad salad pretending to be a meal. This is a loaded, crunchy, savory Keto Buddha Bowle with Low-Carb Veggies that hits like takeout but keeps your carbs in check. Fast to build, tough to mess up, and satisfying enough to stop late-night snacking—this is weeknight fuel with weekend flavor.
You’ll get textures, colors, and a sauce so good you’ll want to put it on everything. Ready to upgrade lunch without the “I need a nap after” tax?
What Makes This Special
This bowl replaces the usual rice or quinoa with crisp, low-carb veggies that deliver volume without the carb crash. Think roasted cauliflower rice, garlicky zucchini, vibrant greens, and fatty proteins that keep you steady.
The secret? A creamy, punchy tahini-lime dressing with a whisper of heat that ties everything together.
It’s modular by design. You can batch-roast the components, swap proteins, and customize crunch and heat.
And unlike some keto recipes that taste like punishment, this one feels indulgent—because it is.
What You’ll Need (Ingredients)
- Protein: 8–12 oz chicken thighs, salmon, shrimp, or extra-firm tofu (pressed), cut into bite-size pieces
- Low-carb base: 3 cups cauliflower rice
- Veggies: 1 medium zucchini (sliced), 1 cup broccoli florets, 1 cup baby spinach or mixed greens, 1/2 red bell pepper (thinly sliced), 1/4 small red onion (thinly sliced)
- Healthy fats: 1 small avocado (sliced), 2 tbsp olive oil or avocado oil, 1 tbsp toasted sesame oil (optional, for flavor)
- Crunch: 2 tbsp pumpkin seeds or sliced almonds
- Aromatics & seasoning: 2 cloves garlic (minced), 1 tsp smoked paprika, 1/2 tsp ground cumin, 1/2 tsp chili flakes (optional), salt and black pepper to taste
- Dressing: 2 tbsp tahini, 1 tbsp mayonnaise (or full-fat Greek yogurt), juice of 1 lime, 1–2 tsp coconut aminos (or tamari), 1 tsp Dijon mustard, 1–2 tsp water to thin, pinch of salt
- Fresh finish: 2 tbsp chopped cilantro or parsley, lime wedges
Cooking Instructions
- Prep the protein. Pat dry and season with salt, pepper, smoked paprika, and cumin. Add a drizzle of oil. If using tofu, press for 15 minutes first so it crisps instead of sulks.
- Sear or roast the protein. Pan-sear over medium-high heat for 4–6 minutes per side (chicken), 2–3 minutes per side (shrimp), 3–4 minutes per side (tofu), or bake at 400°F/205°C until done.
Rest briefly, then slice.
- Make the cauliflower rice. Heat 1 tbsp oil in a skillet. Add garlic, then cauliflower rice. Season with salt and pepper.
Cook 5–7 minutes until tender with a little bite. Finish with 1/2 tsp sesame oil if using.
- Quick-sauté veggies. In the same pan, add zucchini and broccoli with a splash of oil and a pinch of salt. Cook 3–5 minutes until crisp-tender.
Don’t steam them to death—texture matters.
- Mix the dressing. Whisk tahini, mayo, lime juice, coconut aminos, Dijon, and a bit of water until creamy. Adjust salt and thin as needed. You want drizzleable, not cement.
- Assemble the bowl. Start with cauliflower rice and greens.
Add zucchini, broccoli, bell pepper, red onion, and your protein. Tuck in avocado slices.
- Finish strong. Drizzle the dressing, shower with pumpkin seeds, chili flakes, and herbs. Add a squeeze of fresh lime.
Boom.
How to Store
- Meal prep: Store components separately in airtight containers for up to 3–4 days. Keep dressing and avocado separate until serving.
- Reheating: Warm the protein, cauliflower rice, and cooked veggies in a skillet to maintain texture. Add fresh greens after reheating.
- Freezing: Freeze cooked protein and cauliflower rice up to 2 months.
Do not freeze avocado, fresh greens, or dressing (it can split).
Why This is Good for You
Low-carb, high-satiety: Cauliflower rice and non-starchy veggies deliver volume and fiber without the carb bomb. You get the “I ate a lot” feeling minus the energy slump.
Protein-forward: Adequate protein supports muscle, hormones, and appetite control. Pairing it with healthy fats keeps blood sugar steady and energy stable.
Micronutrient dense: Broccoli and spinach bring vitamin C, K, folate, and minerals.
Avocado adds potassium and monounsaturated fats. Your body likes this combo, FYI.
Anti-inflammatory potential: Olive oil, tahini (sesame), and herbs offer polyphenols and antioxidants. Flavor with benefits—what a concept.
Don’t Make These Errors
- Overcooking veggies: Mushy zucchini and broccoli make the bowl sad.
Aim for crisp-tender. Your teeth should still have a job.
- Skipping salt: Keto isn’t a free pass to bland. Season each layer lightly—protein, veg, and cauliflower rice.
- Watery dressing: Add water a teaspoon at a time.
If it thins too much, whisk in a little more tahini or mayo to recover.
- Forgetting texture: Crunch matters. Seeds, nuts, or crispy tofu elevate the whole experience.
- Carb creep: Watch sneaky add-ins like sweet dressings or glazed nuts. Keep coconut aminos modest to stay low-carb.
Variations You Can Try
- Spicy peanut swap: Replace tahini with natural peanut butter, add a touch of sriracha, and use tamari.
Still low-carb, just monitor portions.
- Mediterranean vibe: Use chicken, add cucumbers, olives, cherry tomatoes (a few), and feta. Dress with lemon-oregano olive oil.
- Smoky salmon bowl: Pan-sear salmon with paprika and lemon. Add capers, dill, and a garlicky yogurt-tahini drizzle.
- All-veg keto: Use crispy tofu or tempeh.
Double the greens, add roasted eggplant, and a sesame-chili drizzle.
- Herb-bomb: Add mint, basil, and cilantro. Finish with a zesty gremolata for a bright, fresh punch.
FAQ
Is this bowl actually keto?
Yes. The base is cauliflower rice and non-starchy vegetables, with a fat-forward dressing and protein.
Keep bell pepper and onion modest, and you’re well within typical keto macros.
Can I use store-bought cauliflower rice?
Absolutely. Fresh or frozen both work. If frozen, cook a minute longer to evaporate excess moisture so it doesn’t turn soggy.
What’s the best protein for meal prep?
Chicken thighs and tofu hold up great for multiple days.
Salmon is fantastic day one, decent day two. Shrimp is best cooked day-of, IMO.
How do I make it dairy-free?
Use the tahini dressing as written with mayonnaise that’s dairy-free, or swap mayo for olive-oil-based mayo or full-fat coconut yogurt.
Can I add cheese?
Go for it—feta, halloumi, or shaved Parmesan are great. Just keep portions reasonable to avoid turning a light bowl into a brick.
What if I don’t like tahini?
Swap with almond butter or peanut butter and thin with lime and tamari.
Or go classic: olive oil, lemon, garlic, and a pinch of oregano.
How do I keep avocado from browning?
Toss slices with lime juice and store tightly covered with plastic wrap pressed to the surface. Or slice fresh before serving—fast and foolproof.
Can I make it without a stove?
Use pre-cooked protein, microwave cauliflower rice, and raw crunchy veg. Shake the dressing in a jar.
Not gourmet, but surprisingly good and fast.
My Take
This Keto Buddha Bowle with Low-Carb Veggies is the rare healthy meal that doesn’t taste like a compromise. It’s vibrant, filling, and flexible enough to fit your week and your macros. Build the base, rotate the protein, and keep that dressing on standby—you’ll have a repeatable, craveable staple that makes lunch feel like an upgrade instead of a chore.
Printable Recipe Card
Want just the essential recipe details without scrolling through the article? Get our printable recipe card with just the ingredients and instructions.
Andreas – Keto recipe creator who lost 40lbs and discovered his love for low-carb cooking. 300+ tested recipes | 5 years of keto experience | Real food for real people. No certifications, just results that taste amazing!