Low Carb Vegetarian Meat Substitutes

You can enjoy a variety of protein-rich foods on a vegetarian diet without consuming high amounts of carbohydrates. Vegetarian-friendly meat substitutes include nuts, beans, peas, seeds, soy foods and nut butters. Several varieties of vegetarian "meats" also provide essential protein, without having a high carbohydrate content. According to MyPyramid.gov, you need 5 to 6 oz. or equivalents of protein-rich foods each day.

Incomplete Proteins

Vegetarian meat substitutes are incomplete proteins. According to the Centers for Disease Control and Prevention, you can get the protein your body needs while following a vegetarian diet, but it takes some planning. Protein is made up of building blocks called amino acids. Vegetarian meat substitutes contain these amino acids; however each food provides different amounts. You must eat a variety of incomplete proteins throughout the day to get the right amount of amino acids. For example, having a low-carb veggie burger for lunch and some tofu with dinner, supplies your body with the different amino acids it needs.

Soy

Soy comes in a variety of forms, from nuts to tofu. Snacking on a 1-oz. serving of roasted soy nuts provides 9 g of protein, around 5 g of fat and a minimal 2 g of carbohydrates. Soy nut butter is a delicious addition to crackers, sandwiches or pitas. Each 1 tbsp. serving of soy nut butter has 7 g of protein, around 8 g of fat and zero carbohydrates. Tofu comes in an array of textures. A 4-oz. serving of firm tofu contains 7 g of protein, 4 g of fat and no carbs. Light tofu can cut fat down to less than 3 g, per 4-oz. serving, reports the American Dietetic Association.

Tempeh

Tempeh is made from cooked soybeans and Rhizopus mold, also called a "tempeh starter." During fermentation, the soybeans combine with the tempeh starter, to form a compacted cake-like protein source. Tempeh can be prepared similarly to tofu; it can be sauteed, grilled or added to soups. A 1/4 cup serving of tempeh provides 7 g of protein, about 5 g of fat and no carbohydrates.

Meat Alternatives

Meat alternatives, such as vegetarian sausage, bacon, burgers and ground beef, are made from a combination of soy or tempeh, along with rice, vegetables and other flavorings. Carbohydrate content varies in these foods. Check the nutrition facts label to determine carb grams in your favorite vegetarian meat substitute. A 2 1/2-oz. veggie burger provides around 14 g of protein 3 g of fat and 4 g of carbohydrates. Soy-based 1 1/2-oz. sausage patties contain 7 g of protein, 5 g of fat and no carbohydrates. Three strips of soy-based bacon have a similar nutrient content.