25+ Flavorful Friday Vegan Cast Iron Skillet Recipes to Try

Are you ready to spice up your Friday night with vibrant, plant-based dishes that are as easy to make as they are delicious?

Look no further than your trusty cast iron skillet!

This versatile kitchen tool is perfect for preparing a variety of vegan meals, from hearty breakfasts to satisfying dinners.

Whether you’re a seasoned vegan or just looking to try something new, these 25+ vegan cast iron skillet recipes will bring flavor, nutrition, and fun to your Friday feast.

Let’s dive in and discover how simple it is to create mouthwatering meals that will impress everyone at the table.

25+ Flavorful Friday Vegan Cast Iron Skillet Recipes to Try

With these 25+ vegan cast iron skillet recipes, you now have a whole arsenal of plant-based dishes to choose from for your Friday night dinner. ]

Whether you’re craving something savory, spicy, or sweet, there’s a recipe here to suit every taste.

The best part?

Cast iron skillets ensure even cooking and incredible flavor, making them the perfect companion for any vegan recipe.

So, why not make this Friday (and every Friday) a little more special with one of these sizzling skillet meals?

Cast Iron Vegan Cauliflower Fried Rice

This delicious vegan cauliflower fried rice is the perfect low-carb, keto-friendly lunch. Cauliflower rice serves as a healthy substitute for traditional rice, offering a lighter version of the classic fried rice. Packed with vegetables, tofu, and a savory soy sauce, this recipe is quick to make and incredibly satisfying.

Ingredients:

• 1 medium head of cauliflower (or 4 cups cauliflower rice)
• 1 cup firm tofu, cubed
• 1 cup bell peppers, diced
• 1/2 cup green onions, chopped
• 1/2 cup carrots, shredded
• 2 cloves garlic, minced
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp sesame oil
• 1 tbsp olive oil
• Salt and pepper, to taste
• Sesame seeds, for garnish

Instructions:

1. Start by cutting the cauliflower into florets and pulse them in a food processor until they resemble rice grains. Set aside.
2. Heat olive oil in a large cast iron skillet over medium heat. Add the tofu cubes and sauté until golden brown and crispy. Remove tofu and set aside.
3. In the same skillet, add sesame oil, garlic, and carrots. Cook for 2-3 minutes until fragrant.
4. Add the cauliflower rice to the skillet, stirring frequently. Cook for 5-7 minutes, allowing the cauliflower to soften and lightly brown.
5. Stir in the bell peppers and green onions, cooking for another 2-3 minutes.
6. Pour in the soy sauce and return the crispy tofu to the skillet. Stir everything together and cook for 2 more minutes.
7. Season with salt and pepper to taste, and garnish with sesame seeds before serving.

This cauliflower fried rice is a flavorful and filling lunch that’s both keto and vegan-friendly. The mix of tofu, fresh vegetables, and savory seasoning makes it a satisfying and low-carb alternative to traditional fried rice. With minimal prep and cooking time, it’s perfect for a quick Friday lunch that’s healthy and comforting.

Cast Iron Zucchini Noodles with Pesto

This recipe for zucchini noodles with pesto is a fresh, flavorful, and incredibly satisfying dish for anyone following a keto or low-carb diet. The zucchini noodles offer a low-carb alternative to traditional pasta, and the homemade pesto provides a rich, nutty flavor that perfectly complements the light texture of the zucchini.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1 cup fresh basil leaves
• 1/4 cup pine nuts (or walnuts)
• 2 tbsp nutritional yeast
• 2 tbsp olive oil
• 1 clove garlic
• 1 tbsp lemon juice
• Salt and pepper, to taste
• Olive oil for sautéing

Instructions:

1. To make the pesto, place the basil, pine nuts, nutritional yeast, garlic, and lemon juice into a food processor. Pulse until finely chopped.
2. With the food processor running, slowly drizzle in olive oil until the pesto reaches a creamy consistency. Season with salt and pepper to taste. Set aside.
3. Heat olive oil in a cast iron skillet over medium heat. Add the spiralized zucchini noodles and sauté for 2-3 minutes until tender but still slightly crisp.
4. Remove the skillet from heat, then toss the zucchini noodles with the prepared pesto until well coated.
5. Serve immediately, garnished with extra pine nuts or fresh basil, if desired.

This cast iron zucchini noodles with pesto is an excellent low-carb lunch that’s both satisfying and full of flavor. The pesto’s rich and nutty taste enhances the mild zucchini noodles, making it feel indulgent without the carbs. It’s a great option for anyone craving a healthy, plant-based, and keto-friendly meal that’s also easy to prepare.

Cast Iron Veggie and Tofu Scramble

This hearty tofu scramble with vegetables is the perfect Friday lunch for a low-carb, vegan, and keto-friendly option. Packed with protein and fiber, this dish mimics scrambled eggs but with a flavorful twist, using tofu as the base. The cast iron skillet ensures even cooking, making it easy to prepare.

Ingredients:

• 1 block firm tofu, drained and crumbled
• 1/2 cup mushrooms, sliced
• 1/2 cup spinach, chopped
• 1/4 cup bell peppers, diced
• 2 tbsp nutritional yeast
• 1 tsp turmeric
• 1/2 tsp cumin
• Salt and pepper, to taste
• 1 tbsp olive oil
• Fresh parsley, for garnish

Instructions:

1. Heat olive oil in a large cast iron skillet over medium heat. Add the mushrooms and bell peppers, sautéing until softened, about 5 minutes.
2. Add the crumbled tofu to the skillet, followed by turmeric, cumin, salt, and pepper. Stir well to combine and cook for 5 minutes until the tofu starts to brown.
3. Add the spinach and cook for an additional 2-3 minutes, allowing the spinach to wilt.
4. Stir in the nutritional yeast for a cheesy flavor and adjust seasonings as needed.
5. Garnish with fresh parsley and serve.

The tofu scramble is a savory and satisfying dish that provides all the protein and nutrients needed for a nourishing keto lunch. The combination of mushrooms, bell peppers, and spinach adds depth and flavor, while the turmeric gives it that signature yellow color and a touch of earthiness. This dish is perfect for a filling Friday lunch that’s both vegan and low-carb, yet packed with flavor and texture.

Cast Iron Vegan Stuffed Mushrooms

These vegan stuffed mushrooms are a fantastic low-carb, keto-friendly lunch option. The meaty texture of portobello mushrooms is complemented by a savory stuffing made from cauliflower rice, spinach, and a blend of herbs and spices. These bite-sized delights are easy to prepare, making them perfect for a light and healthy Friday lunch.

Ingredients:

• 6 large portobello mushrooms, stems removed and caps hollowed
• 1/2 head cauliflower, grated or riced (about 2 cups)
• 1 cup spinach, chopped
• 1/4 cup almond flour
• 1 tbsp nutritional yeast
• 1 tsp garlic powder
• 1/2 tsp onion powder
• Salt and pepper, to taste
• 1 tbsp olive oil
• Fresh parsley, for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Heat olive oil in a cast iron skillet over medium heat. Add cauliflower rice and cook for 5-7 minutes until softened and lightly golden.
3. Add chopped spinach, garlic powder, onion powder, salt, and pepper to the skillet. Stir in almond flour and nutritional yeast. Cook for another 2 minutes, then remove from heat.
4. Stuff the mushroom caps with the cauliflower mixture, packing it in tightly.
5. Place the stuffed mushrooms back into the skillet and bake in the preheated oven for 20-25 minutes, until the mushrooms are tender and the stuffing is golden.
6. Garnish with fresh parsley and serve.

These vegan stuffed mushrooms are a flavorful and satisfying keto lunch option. The cauliflower rice stuffing offers a low-carb alternative to traditional grains, while the mushrooms add a rich, savory base. This dish is a great choice for those looking for a light yet hearty meal with a unique twist. The stuffing’s blend of spices and nutritional yeast creates a cheesy, comforting taste, making this a perfect addition to your Friday lunch rotation.

Cast Iron Spicy Vegan Tempeh Stir-Fry

This spicy vegan tempeh stir-fry is a quick and easy low-carb, keto-friendly lunch that’s packed with protein and flavor. Tempeh, a fermented soybean product, takes center stage in this dish, absorbing the spicy, tangy sauce and pairing beautifully with crisp vegetables. It’s a satisfying, healthy meal that’s perfect for a Friday afternoon.

Ingredients:

• 1 block tempeh, sliced into thin strips
• 1/2 cup bell peppers, sliced
• 1/2 cup zucchini, sliced
• 1/4 cup red onion, thinly sliced
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp rice vinegar
• 1 tbsp chili paste or sriracha sauce
• 1 tsp sesame oil
• 1 tbsp olive oil
• 1 tbsp fresh cilantro, chopped (for garnish)
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a cast iron skillet over medium-high heat. Add the sliced tempeh and cook for 5-7 minutes until golden brown and crispy on both sides.
2. Remove tempeh from the skillet and set aside. In the same skillet, add sesame oil, bell peppers, zucchini, and red onion. Sauté for 4-5 minutes until vegetables are tender but still crisp.
3. In a small bowl, mix soy sauce, rice vinegar, chili paste, and a pinch of salt and pepper. Pour the sauce over the vegetables in the skillet, stirring to coat evenly.
4. Return the tempeh to the skillet and toss everything together. Cook for another 2-3 minutes, allowing the tempeh to absorb the flavors of the sauce.
5. Garnish with fresh cilantro and serve hot.

This spicy vegan tempeh stir-fry is an exciting and vibrant dish that offers a perfect balance of protein, healthy fats, and vegetables, making it an ideal low-carb lunch. The rich flavors of the sauce combined with the crispy tempeh and tender vegetables create a delightful texture and taste. This recipe is easy to make, filling, and packed with nutrients, making it an excellent choice for anyone on a keto or vegan diet.

Cast Iron Vegan Avocado Tofu Lettuce Wraps

These vegan avocado tofu lettuce wraps are a fresh and light lunch option that is keto and low-carb. The crispy tofu is paired with creamy avocado and fresh vegetables, all wrapped in crisp lettuce leaves. These wraps are simple to prepare and make for a flavorful and satisfying lunch.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 avocado, sliced
• 1 cup cucumber, julienned
• 1/2 cup red cabbage, shredded
• 1/4 cup fresh cilantro, chopped
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp lime juice
• 1 tsp sesame oil
• 1 tbsp olive oil
• 6 large lettuce leaves (such as romaine or butter lettuce)
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a cast iron skillet over medium-high heat. Add the cubed tofu and cook for 5-7 minutes, stirring occasionally, until the tofu is golden and crispy.
2. Drizzle soy sauce, sesame oil, and lime juice over the tofu. Stir well to coat the tofu and cook for an additional 1-2 minutes. Remove from heat.
3. To assemble the wraps, place a lettuce leaf on a plate. Layer the tofu, avocado slices, cucumber, red cabbage, and cilantro on top of the lettuce.
4. Season with salt and pepper to taste. Fold the sides of the lettuce over the filling and roll up tightly to form a wrap.
5. Repeat with the remaining lettuce leaves and filling.

These avocado tofu lettuce wraps are a perfect light and refreshing low-carb lunch. The combination of crispy tofu, creamy avocado, and fresh vegetables offers a variety of textures and flavors that make each bite satisfying. The soy sauce and sesame oil dressing adds a delicious savory depth, while the lettuce wraps keep things fresh and light. These wraps are ideal for anyone looking for a healthy, plant-based meal that’s keto-friendly and easy to make.

Cast Iron Vegan Eggplant Stir-Fry

This vegan eggplant stir-fry is a flavorful and hearty dish that’s perfect for anyone on a keto or low-carb diet. The eggplant absorbs all the savory flavors of the stir-fry sauce, while the crisp vegetables add texture and freshness. It’s a satisfying and simple lunch that’s full of rich flavors without the carbs.

Ingredients:

• 2 medium eggplants, cut into cubes
• 1/2 cup bell peppers, sliced
• 1/2 cup broccoli florets
• 1/4 cup red onion, sliced
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp sesame oil
• 1 tbsp olive oil
• 1 tbsp rice vinegar
• 1 tsp garlic powder
• 1 tsp ground ginger
• Salt and pepper, to taste
• Sesame seeds, for garnish
• Fresh cilantro, for garnish

Instructions:

1. Heat olive oil in a cast iron skillet over medium heat. Add the cubed eggplant and cook for 7-10 minutes until golden brown and soft.
2. Add the bell peppers, broccoli, and red onion to the skillet. Stir-fry for another 4-5 minutes until the vegetables are tender but still crisp.
3. In a small bowl, mix together the soy sauce, sesame oil, rice vinegar, garlic powder, and ground ginger. Pour the sauce over the vegetables and eggplant and stir to coat evenly.
4. Cook for an additional 2-3 minutes, allowing the flavors to meld together.
5. Season with salt and pepper to taste, then garnish with sesame seeds and fresh cilantro.

This vegan eggplant stir-fry is a rich, savory, and satisfying dish that’s low in carbs and full of nutrients. The combination of tender eggplant and fresh vegetables, along with the savory stir-fry sauce, creates a perfect keto-friendly lunch. It’s quick and easy to prepare, making it a fantastic option for a Friday meal that doesn’t sacrifice flavor or nutrition.

Cast Iron Vegan Tofu and Asparagus Skillet

This tofu and asparagus skillet is a delicious low-carb, keto-friendly lunch that’s full of flavor and nutrients. The tofu is pan-fried to crispy perfection, while the asparagus is sautéed until tender and lightly caramelized. Together, they create a savory, protein-packed dish that’s both satisfying and healthy.

Ingredients:

• 1 block firm tofu, drained and cubed
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 1/2 cup cherry tomatoes, halved
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tbsp lemon juice
• Salt and pepper, to taste
• Fresh parsley, for garnish

Instructions:

1. Heat olive oil in a cast iron skillet over medium-high heat. Add the cubed tofu and cook for 5-7 minutes, turning occasionally, until golden brown and crispy on all sides. Remove the tofu from the skillet and set aside.
2. In the same skillet, add the asparagus and cook for 4-5 minutes, stirring occasionally, until tender and slightly browned.
3. Add the cherry tomatoes to the skillet and cook for 2 more minutes, until softened.
4. Return the tofu to the skillet and add soy sauce, garlic powder, smoked paprika, and lemon juice. Stir everything together and cook for an additional 2 minutes, allowing the tofu to absorb the flavors.
   This tofu and asparagus skillet is a satisfying, low-carb lunch that’s full of flavor and healthy ingredients. The crispy tofu pairs beautifully with the tender asparagus and juicy tomatoes, making this dish both flavorful and nutrient-dense. The smoky paprika and fresh lemon juice add an extra layer of depth, making this a perfect keto-friendly meal for your Friday lunch.

Cast Iron Vegan Spaghetti Squash Stir-Fry

This vegan spaghetti squash stir-fry is a light and flavorful low-carb alternative to traditional stir-fried noodles. The spaghetti squash strands provide a satisfying texture while soaking up the savory sauce. With a combination of fresh vegetables and protein-rich tofu, this dish is a delicious and healthy option for a keto lunch.

Ingredients:

• 1 small spaghetti squash, cooked and shredded into strands
• 1/2 cup bell peppers, sliced
• 1/2 cup carrots, julienned
• 1/4 cup green onions, chopped
• 1 block firm tofu, cubed
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp garlic, minced
• 1 tsp ginger, grated
• 1 tbsp olive oil
• Salt and pepper, to taste
• Sesame seeds, for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). Cut the spaghetti squash in half lengthwise, remove the seeds, and place it cut-side down on a baking sheet. Roast for 30-40 minutes until tender, then use a fork to scrape the flesh into spaghetti-like strands.
2. Heat olive oil in a cast iron skillet over medium heat. Add the tofu and cook for 5-7 minutes until golden and crispy on all sides. Remove tofu and set aside.
3. In the same skillet, add sesame oil, bell peppers, carrots, and green onions. Cook for 4-5 minutes until the vegetables are tender.
4. Add the garlic and ginger to the skillet, cooking for 1 minute until fragrant.
5. Stir in the cooked spaghetti squash and soy sauce, then add the tofu back into the skillet. Stir everything together and cook for an additional 2 minutes.
6. Drizzle with rice vinegar, season with salt and pepper to taste, and garnish with sesame seeds before serving.

This vegan spaghetti squash stir-fry is an innovative, low-carb alternative to traditional stir-fried noodles. The spaghetti squash strands provide a satisfying base, while the tofu and vegetables add protein and crunch. The combination of savory flavors and the light texture makes this a perfect Friday lunch option for anyone following a keto or vegan diet.

Cast Iron Vegan Tempeh Lettuce Wraps

These vegan tempeh lettuce wraps are a fresh and satisfying low-carb lunch option. With the crispy tempeh and crunchy lettuce, these wraps are both light and filling. The savory sauce and fresh toppings provide a burst of flavor, making them an ideal keto-friendly meal for anyone looking for a healthy, plant-based dish.

Ingredients:

• 1 block tempeh, crumbled
• 1/2 cup cucumber, julienned
• 1/4 cup red bell pepper, thinly sliced
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp lime juice
• 1 tbsp olive oil
• 1 tsp sesame oil
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• 6 large lettuce leaves (such as romaine or butter lettuce)
• Fresh cilantro and lime wedges, for garnish

Instructions:

1. Heat olive oil in a cast iron skillet over medium-high heat. Add the crumbled tempeh and cook for 5-7 minutes, stirring occasionally, until the tempeh is crispy and browned.
2. Stir in soy sauce, lime juice, sesame oil, garlic powder, smoked paprika, salt, and pepper. Cook for another 2 minutes, allowing the tempeh to absorb the flavors.
3. To assemble the wraps, place a lettuce leaf on a plate and spoon the tempeh mixture into the center.
4. Top with cucumber, bell pepper slices, and fresh cilantro.
5. Serve with lime wedges on the side for a refreshing finish.

These tempeh lettuce wraps are a delicious, low-carb lunch that’s full of flavor and texture. The tempeh provides a satisfying protein base, while the fresh vegetables add a crunch that complements the savory filling. Wrapped in crisp lettuce leaves, these wraps are not only keto-friendly but also light and refreshing for a perfect Friday meal.

Cast Iron Vegan Chickpea “Tuna” Salad

This vegan chickpea “tuna” salad is a creative and healthy low-carb, keto-friendly lunch. Chickpeas are mashed to mimic the texture of tuna, while the vegan mayo and seasonings bring the flavor to life. Served in lettuce cups or on its own, this dish is a great high-protein, plant-based lunch that’s both satisfying and easy to prepare.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 tbsp vegan mayonnaise
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1/4 cup red onion, finely chopped
• 1/4 cup celery, finely chopped
• 1/2 tsp garlic powder
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)
• Lettuce leaves for wrapping (optional)

Instructions:

1. In a cast iron skillet, mash the chickpeas with a fork or potato masher until they resemble the texture of tuna fish.
2. Add the vegan mayonnaise, Dijon mustard, lemon juice, red onion, celery, garlic powder, salt, and pepper. Stir until everything is well combined.
3. Taste and adjust seasonings as needed.
4. For serving, scoop the salad into lettuce leaves to create wraps, or serve as a salad on its own.
5. Garnish with fresh parsley and serve chilled or at room temperature.

This vegan chickpea “tuna” salad is a perfect low-carb lunch that’s both delicious and nutritious. The chickpeas provide a great base with a texture that mimics tuna, while the creamy vegan mayo and tangy mustard add flavor without the carbs. It’s a great option for anyone looking for a satisfying, keto-friendly, and plant-based meal that’s easy to prepare and full of protein.

Cast Iron Vegan Avocado Cauliflower Stir-Fry

This vegan avocado cauliflower stir-fry is a light yet filling dish that’s ideal for a keto-friendly, low-carb lunch. The cauliflower acts as a rice substitute, providing a hearty base, while the creamy avocado adds a rich, smooth texture. This stir-fry is packed with fresh vegetables and flavor, making it an excellent choice for a satisfying Friday lunch.

Ingredients:

• 1 medium head cauliflower, riced (about 4 cups)
• 1 ripe avocado, diced
• 1/2 cup bell peppers, sliced
• 1/2 cup zucchini, sliced
• 1/4 cup red onion, thinly sliced
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• Fresh cilantro, for garnish

Instructions:

1. Heat olive oil in a cast iron skillet over medium heat. Add the cauliflower rice and cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender and slightly golden.
2. Add the bell peppers, zucchini, and red onion to the skillet and cook for another 3-4 minutes until the vegetables are softened but still crisp.
3. Stir in garlic powder, smoked paprika, soy sauce, salt, and pepper. Cook for an additional 2 minutes, allowing the flavors to meld together.
4. Remove from heat and fold in the diced avocado, gently mixing to incorporate.
5. Garnish with fresh cilantro and serve immediately.

This avocado cauliflower stir-fry is a vibrant and satisfying lunch that’s low-carb and packed with healthy fats. The cauliflower rice gives it a hearty, rice-like texture, while the avocado adds a creamy richness. The combination of fresh vegetables and savory seasonings makes this a flavorful and nourishing keto meal that’s perfect for a light yet filling Friday lunch.

Cast Iron Vegan Zucchini Noodles with Pesto

This vegan zucchini noodle dish with pesto is a fresh and light low-carb lunch option that’s full of flavor. Zucchini noodles (also known as zoodles) provide the perfect noodle substitute for a keto meal. Tossed in a creamy, dairy-free pesto sauce made with fresh basil, this dish is simple to make yet deliciously satisfying.

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1/4 cup fresh basil leaves
• 2 tbsp nutritional yeast
• 1/4 cup pine nuts (or walnuts)
• 2 tbsp olive oil
• 1 garlic clove, minced
• 1 tbsp lemon juice
• Salt and pepper, to taste
• 1 tbsp olive oil (for sautéing)
• Cherry tomatoes, halved, for garnish (optional)

Instructions:

1. In a food processor, combine basil, nutritional yeast, pine nuts, olive oil, garlic, lemon juice, salt, and pepper. Pulse until the ingredients are blended into a smooth pesto. Set aside.
2. Heat 1 tablespoon of olive oil in a cast iron skillet over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until tender, but still firm.
3. Remove the skillet from the heat and toss the zucchini noodles with the prepared pesto sauce until well coated.
4. Garnish with halved cherry tomatoes, and serve immediately.

This vegan zucchini noodle pesto is a light, satisfying dish that offers all the flavor of a traditional pasta dish without the carbs. The pesto provides a creamy, savory depth, while the zucchini noodles offer a perfect base. It’s a quick and easy keto-friendly meal that’s packed with fresh ingredients and is perfect for a healthy lunch.

Cast Iron Vegan Cauliflower Fried Rice

vegan cauliflower fried rice is a low-carb alternative to traditional fried rice. The cauliflower rice provides the perfect base, while the sautéed vegetables and tofu add texture and flavor. This dish is full of savory goodness and a great keto-friendly lunch option for anyone craving a quick and healthy meal.

Ingredients:

• 1 medium head cauliflower, riced (about 4 cups)
• 1/2 cup peas and carrots, frozen
• 1/2 cup red onion, diced
• 1/4 cup green onions, chopped
• 1 block firm tofu, cubed
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp sesame oil
• 1 tbsp olive oil
• 1 garlic clove, minced
• 1 tbsp ginger, grated
• Salt and pepper, to taste

Instructions:

1. Heat olive oil in a cast iron skillet over medium heat. Add the cubed tofu and cook for 5-7 minutes until golden and crispy. Remove from the skillet and set aside.
2. In the same skillet, add sesame oil and sauté the red onion, peas, and carrots for 4-5 minutes until softened.
3. Stir in garlic and ginger, cooking for 1 minute until fragrant.
4. Add the cauliflower rice to the skillet and cook for 4-5 minutes, stirring occasionally until the cauliflower is tender and lightly golden.
5. Stir in the soy sauce and return the tofu to the skillet. Cook for another 2-3 minutes, mixing everything together until well combined.
6. Garnish with green onions and serve.

This cauliflower fried rice is a healthy, low-carb alternative to a traditional fried rice dish. The cauliflower rice mimics the texture of regular rice, while the tofu and sautéed vegetables add plenty of flavor and protein. It’s a quick and easy dish that is perfect for a keto lunch, offering all the savory goodness of fried rice with none of the carbs.

Cast Iron Vegan Sweet Potato and Black Bean Skillet

This vegan sweet potato and black bean skillet is a nutrient-dense, keto-friendly dish that’s full of hearty vegetables and flavors. The sweet potatoes are roasted in the skillet until crispy and tender, paired with protein-packed black beans and a delicious blend of spices. It’s a filling, flavorful lunch that is also low-carb and full of fiber.

Ingredients:

• 1 large sweet potato, peeled and diced
• 1 can black beans, drained and rinsed
• 1/2 cup red bell pepper, diced
• 1/4 cup red onion, diced
• 2 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• Fresh cilantro, for garnish
• 1 tbsp lime juice (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Heat olive oil in a cast iron skillet over medium-high heat. Add the diced sweet potatoes and cook for 5-7 minutes, stirring occasionally, until they start to brown.
2. Transfer the skillet to the preheated oven and roast for 20-25 minutes, or until the sweet potatoes are tender and golden.
3. While the sweet potatoes are roasting, heat a small amount of olive oil in a separate pan and sauté the red bell pepper and onion for 4-5 minutes until softened.
4. Add the sautéed vegetables, black beans, chili powder, cumin, smoked paprika, salt, and pepper to the skillet with the roasted sweet potatoes. Stir well to combine and cook for another 2-3 minutes to heat everything through.
5. Remove from heat, garnish with fresh cilantro, and drizzle with lime juice before serving.

This sweet potato and black bean skillet is a hearty, flavorful lunch that’s rich in nutrients and perfect for a low-carb, keto-friendly diet. The roasted sweet potatoes provide a naturally sweet and satisfying base, while the black beans add protein and fiber. The blend of spices gives the dish a warm, savory depth, making it a perfect, filling meal to enjoy on a Friday.

Note: More recipes are coming soon