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Kalyn's Kitchen

South Beach Diet Phase One Vegetarian Main Dishes, Main Dish Salads, Side Dishes, Soups, and Side Salads Featured on Kalyn’s Kitchen


This page has recipes for South Beach Diet Phase One friendly vegetarian main dishes, side dishes, and salads that I’ve featured on Kalyn’s Kitchen. (Since phase one recipes are also good for any other phase, these recipes are categorized “all phases” in the recipe archives.)


Dishes I think are vegan are indicated by a (v) before the listing.

Sometimes a dish can be made vegan or vegetarian by substituting vegetable stock; don’t be hard on me if I miss saying it. Dishes not marked vegan may contain cheese.  There are also vegetarian dishes in some other Phase One categories such as Phase One Salads and Phase One Soups, but I realize it’s hard to find South Beach friendly vegetarian dishes so I thought it might be helpful to have a separate page as well.


I don’t have a good idea for a phase one breakfast that’s vegan, but there are some suggestions for breakfasts without eggs left in comments on the Eggs and Breakfast Dishes category page.

Vegetarian Main Dishes
Spicy Tofu Taco Lettuce Wraps (all phases)

Greek-Style Zucchini Noodles with Tomatoes, Olives, and Feta (all phases)

(v)Roasted Eggplant with Mediterranean Salsa (all phases)

(v)Roasted Cauliflower Slices with Red Pepper, Kalamata Olives, Capers, and Lemon (all phases)

(v)Mediterranean Zucchini Noodles (all phases)

Twice-Baked Spaghetti Squash with Kale, Feta, and Mozzarella (all phases)

Garlicky Zucchini Noodles with Tomatoes and Burrata (all phases)

Mediterranean Spaghetti Squash Sauteed with Vegetables and Feta (all phases) 

(v)Vegan Red Cabbage Bowl with Tofu and Peanut-Sriracha Sauce (Use an approved sweetener instead of agave for Phase One.)

Baked Sesame Tofu Sticks with Peanut Butter, Tahini, and Ginger Sauce (all phases but best to use approved sweetener instead of agave for Phase One.)

(v)Vegan Spaghetti Squash and Black Bean Mexican Bowl (all phases)

Greek Salad Spaghetti Squash Bowl (all phases)

Grilled Zucchini Mini Tostadas with Refried Beans (all phases; dried beans are a limited food for Phase One, so use portion control)

(v)Julienned Zucchini Vegan Bowl with Peanut-Sriracha Sauce (all phases)

(v)Julienned Zucchini Mexican Bowl with Black Beans, Avocado, Tomato, Poblano, and Lime (all phases)

Vegetarian Greek Lentil Casserole with Bell Peppers and Feta (all phases; limit serving size for Phase One)

Vegetarian Green Chile and Pinto Bean Layered Mexican Casserole (all phases; limit serving size for Phase One)

(v)Stir-Fried Marinated Tofu and Mushrooms (all phases, but limited serving of tofu for phase one)

(v)Spicy Vegan Peanut Butter Tofu with Sriracha (all phases, but limited serving of tofu for phase one)

Sriracha-Spiced Stir-Fried Tofu with Eggplant, Red Bell Pepper, and Thai Basil (all phases, but limited serving of tofu for phase one)

Zucchini-Crust Vegetarian Pizza Margherita (all phases; limit portion size for phase one due to fat content)

Julia Child’s Eggplant Pizzas (all phases)

Cauliflower-Crust Vegetarian Pizza with Mushrooms and Olives (limit portion size for Phase One due to fat content)

(v) Vegan Picadillo Lentil Stew with Sweet Bell Peppers and Green Olives (all phases)

Mushroom, White Bean, and Tomato Stew with Parmesan (all phases if served plain in a bowl; phase 2 or 3 if served over rice) 

(v) Baked Tofu with Soy and Sesame (all phases)

Bengali Red Dal Curry from Jake (all phases, using olive oil makes this vegan)

Black Beans with Cilantro (substitute vegetable stock for vegetarian version) (all phases)

Calabacitas (sauteed summer squash with chiles and cheese) (all phases)

Garlic-Lover’s Vegetable Stir-Fry with Eggplant, Zucchini, and Yellow Squash (all phases)

Grilled Eggplant with Garlic-Cumin Vinaigrette, Feta, and Herbs (all phases)

(v) Pan-Fried White Eggplant with Onion, Caper, and Herb Sauce (all phases)

(v) Ratatouille Wanna-Be (all phases)

Roasted Baby Summer Squash with Feta and Thyme (all phases)

(v) Spicy Grilled Eggplant with Red Pepper, Parsley, and Mint (all phases)

(v) Stir-Fried Tofu with Scallions, Garlic, Ginger, and Soy Sauce (all phases)

Vegetarian Main Dish Salads
American Greek Salad (all phases)

(v) Asian Cucumber Salad with Cilantro and Vidalia Onions (all phases with Splenda)

(v)Black Bean and Lentil Salad with Red Bell Pepper, Cumin, and Cilantro (all phases)

(v)Chickpea (Garbanzo Bean) Salad with Tomatoes, Olive, Basil, and Parsley) (all phases)

Cucumber and Tomato Salad with Marinated Garbanzo Beans (all phases)

Easy Summer Lunch Salad (all phases)

(v) Garbanzo, Tomato, And Cilantro Salad with Lime and Chile Dressing (all phases)

Greek Salad with Marinated Onions and Oregano (all phases)

Grilled Zucchini Greek Salad (all phases)

Many Peppers Greek Salad (all phases)

Marinated Pepper Salad with Garbanzos and Olives (all phases)

(v)Pinto Bean Salad with Avocado, Tomatoes, Red Onion, and Cilantro (all phases)

Roasted Garbanzo and Vegetable Salad with Garlic, Feta, Olives, and Basil (all phases) 

(v) Tomato and Garbanzo Salad (any phase)

Wanna-Be Greek Salad (all phases)

(v)White Bean and Roasted Red Pepper Salad with Roasted Tomato-Basil Dressing (all phases)

Vegetarian Side Dishes
(v)Roasted Cauliflower Slices with Red Pepper, Kalamata Olives, Capers, and Lemon (all phases)

Twice-Baked Spaghetti Squash with Kale, Feta, and Mozzarella (all phases)

(v) Kalyn’s Version of Rubio’s Pinto Beans (Pressure Cooker or Soup Pot – all phases)

Pressure Cooker Refried Beans with Onions, Garlic, and Cilantro (all phases, omit cheese for vegetarian)

Roasted Mushrooms with Garlic, Thyme, and Balsamic Vinegar (all phases)

Indian Spiced Lentils (all phases, use vegetable stock for vegetarian version)

Greek-Style Roasted Mushrooms with Red Pepper, Herbs, and Feta (all phases)

Vegetarian Side Salads
Arugula and Gorgonzola Salad with Balsamic Vinaigrette (all phases)

Arugula and Sweet Mini-Pepper Salad (all phases)

Arugula Salad with Marinated Artichokes and More (all phases)

(v) Asian Snow Pea Salad with Radishes and Edamame (all phases)

Balsamic Spinach Salad with Mushrooms, Onions, and Feta (all phases)

(v) Black Bean and Pepper Salad with Cilantro and Lime (all phases)

(v) Broccoli and Cauliflower Salad with Lemon, Dijon, and Tarragon Vinaigrette (all phases)

Broccoli and Radish Salad with Gorgonzola (all phases)

Cabbage and Blue Cheese Salad with Sunflower Seeds (all phases)

(v) Cannellini Beans in Mint Marinade (all phases)

Chinese Broccoli Salad (all phases with Splenda)

Chinese Cucumber Salad (all phases with Splenda)

(v) Chopped Middle Eastern Salad with Purslane (all phases)

Crunchy Chopped Salad with Gorgonzola and Radishes (all phases)

Crunchy Cruciferous Chopped Salad (all phases)

Cucumber and Avocado Salad with Lime, Mint, and Feta (all phases)

Cucumbers Caesar (all phases)

Cucumber, Onion, and Parsley Salad (all phases)

Cucumber Salad with Balsamic Dressing (all phases)

Green Bean Salad with Greek Olives and Feta Cheese (all phases)

Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta (all phases)

Lebanese Lentil Salad with Garlic, Cumin, Mint, and Parsley (all phases, but limit portion to 1/3 to 1/2 cup serving for phase one)

(v) Mary’s Perfect Salad (all phases)

Mediterranean Salad with Hummus Dressing (all phases)

(v) Middle Eastern Tomato Salad (all phases)

My Favorite Summer Tomato Salad with Goat Cheese and Basil Vinaigrette (all phases)

Raw Summer Squash Salad with Arugula, Feta, and Herbs (all phases)

(v)Red Russian Kale and Red Cabbage Slaw (all phases, use Splenda for phase one)

Sliced Tomato, Olive, and Goat Cheese Salad with Onion-Caper Vinaigrette (all phases)

(v) Southwestern Bean Salad with Black Beans, Black-Eyed Peas, Peppers, and Cilantro (all phases)

(v)Spicy Mexican Slaw with Lime and Cilantro (all phases)

Summer Red and Yellow Tomato Salad (all phases)

(v) Wake Up Your Mouth Thai Cucumber Salad (all phases with Splenda)

Tomatoes, Hearts of Palm, Olives, and Feta with Basil Vinaigrette (all phases)

Trudy’s Salad in a Cucumber Cup (all phases)

(v)Vegan Tomato Salad with Cucumbers, Avocado, Cilantro, and Lime (all phases)

Yellow Tomato Salad with Roasted Red Peppers, Feta, and Mint (all phases)

(v) Zucchini Salad with Tomatoes and Basil (all phases)

Vegetarian Soups and Stews (Substitute vegetable stock for chicken stock if needed)
(v) Indian-Spiced Slow Cooker Red Lentil Soup with Spinach and Coconut Milk (all phases, limit serving size for Phase One) 

Slow Cooker Vegetarian Greek Lentil Soup with Tomatoes, Spinach, and Feta (all phases; limit serving size for Phase One)  (this can be vegan if made with vegetable stock and Feta is omitted)

(v) Vegan Lentil Chili with Roasted Red Peppers, Olives, and Green Onion (all phases, but a small serving for Phase One) 

Vegetarian Mushroom Stew with Red Bell Pepper, Onion, and Paprika (all phases) 

(v) Mexican Red Lentil Stew with Lime and Cilantro (all phases)

Chickpea (garbanzo bean) Soup with Spinach, Tomatoes, and Basil (all phases)

Chipotle and Black-Eyed Pea Soup with Double Cilantro (all phases)

(v) Garbanzo Bean (Chickpea) Soup with Garlic, Sumac, Olive Oil, and Lemon (all phases)

(v) Gazpacho (cold tomato soup) (all phases)

Revithia – Greek Garbanzo Bean Soup with Lemon and Olive Oil (all phases)

(v) Tomato and Cilantro Soup (all phases)

(v) Vegetarian Lentil Soup with Spinach, Tomatoes, and Cumin (all phases, substitute vegetarian stock for chicken stock)

Vegetarian Black Bean and Tomatillo Soup with Lime and Cilantro (all phases)

Spicy Red Lentil and Chickpea Stew / Paula’s Moroccan Lentil Stew (phase one without rice, could be vegan if vegetable stock is subbed)

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    7 Comments on “South Beach Diet Phase One Vegetarian Main Dishes, Main Dish Salads, Side Dishes, Soups, and Side Salads Featured on Kalyn’s Kitchen”

  1. Prior to not eating meat, I loved and used the South Beach diet books. It was easy to follow the meal plans as they were written out for us. Now that we are vegetarians, I would like to buy the vegetarian version as I need a guideline. I see the diet plan and have printed it off. It also has the recipes and guidelines. Do you have a book for purchase for vegetarians?

    • In 2017 the South Beach Diet was sold to Nutrisystem, who now runs the diet as a system where you buy packaged food. I don’t know much about the new South Beach Diet or what books they have, but I don’t know of any book for vegetarian South Beach. This page is the old index for my site for South Beach Vegetarian Recipes and it’s no longer being updated. Here is the current Index for Meatless Recipes. You can use orange tags about the recipe title to see if each recipe is suitable for the original South Beach Diet.

  2. Pingback: south beach diet tomato soup recipe | INFOLANGSING.CLUB

  3. Hi Kalyn,

    I just wanted to thank you for taking the time to post and compile your recipes. I'm vegetarian and get into a rut with the same old recipes after awhile so it's wonderful to have your blog as a resource. Your efforts are greatly appreciated!


  4. Kim, thanks for letting me know. I will fix that right now. Glad you're enjoying the blog.

  5. Just wanted to let you know that the link on this page to the Garlic Lover's Veggie Stir Fry goes to the wrong recipe. (I found it by searching though.)

    A friend recommended your site to me a few days ago and I'm loving it! I don't follow the South Beach Diet, but I am trying to be vegetarian, so I'm here for veggie recipes. They all look so yummy!

  6. My new "to do" list: follow the (v)'s. 🙂 Thank you!