There is something irresistible about golden, Italian-seasoned tempeh crumbles piled over tender zucchini noodles and silky roasted eggplant, all tossed in a vibrant walnut-basil pesto that tastes like summer in Tuscany. Every forkful delivers a satisfying contrast of textures — crispy-edged tempeh, pillowy eggplant, and just-wilted zoodles coated in rich, herbaceous pesto. This bowl is the kind of lunch that makes colleagues lean over and ask what you are eating, and the answer is a completely plant-based, keto-friendly masterpiece.

With roughly 40 grams of fat, 21 grams of plant protein, and only 9 grams of net carbs per generous serving, these bowls are built for ketosis. The fat comes from a combination of extra-virgin olive oil, toasted walnuts, and the natural oils in tempeh, giving you sustained energy without any afternoon crash. The macros land squarely in the sweet spot for nutritional ketosis while providing enough protein to support muscle maintenance.

Best of all, this recipe is designed from the ground up for batch cooking. Spend 45 minutes on a Sunday afternoon and you have four ready-to-grab lunches that keep beautifully in the fridge for up to five days. The pesto actually deepens in flavor as it sits, and the tempeh crumbles reheat in minutes — or taste great straight from the fridge over a fresh bed of greens.

Ingredients (serves 4)

For the walnut-basil pesto:

  • 2 cups (50g) packed fresh basil leaves
  • 1/2 cup (60g) raw walnuts, lightly toasted
  • 2 tablespoons (10g) nutritional yeast
  • 2 cloves garlic, peeled
  • 1 tablespoon (15ml) fresh lemon juice
  • 1/4 cup (60ml) extra-virgin olive oil
  • 1/4 teaspoon fine sea salt
  • Pinch of black pepper

For the Italian tempeh crumbles:

  • 12 oz (340g) tempeh, crumbled into small bite-sized pieces
  • 2 tablespoons (30ml) extra-virgin olive oil
  • 1 tablespoon (15ml) tamari or coconut aminos
  • 1 teaspoon dried Italian seasoning (oregano, basil, thyme blend)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon smoked paprika

For the roasted eggplant:

  • 1 small Italian eggplant (about 120g), cut into 3/4-inch cubes
  • 1 tablespoon (15ml) extra-virgin olive oil
  • 1/4 teaspoon fine sea salt

For the bowls:

  • 2 medium zucchini (about 400g total), spiralized into noodles
  • 1 tablespoon (15ml) extra-virgin olive oil
  • 1 clove garlic, minced
  • Fresh basil leaves, for garnish
  • Toasted pine nuts or hemp seeds, for garnish (optional)

Instructions

  1. Toast the walnuts and make the pesto. Add the walnuts to a dry skillet over medium heat and toast for 3–4 minutes, stirring frequently, until fragrant and lightly golden. Transfer to a food processor or high-speed blender. Add the basil, nutritional yeast, garlic, lemon juice, salt, and pepper. Pulse a few times, then drizzle in the olive oil while processing until you reach a slightly chunky, spreadable consistency. Taste and adjust salt. Transfer the pesto to a jar or bowl and set aside.

  2. Roast the eggplant. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper. Toss the eggplant cubes with olive oil and salt, then spread them in a single layer on the prepared sheet. Roast for 18–22 minutes, flipping halfway through, until deeply golden and tender when pierced with a fork. The edges should be caramelized and slightly crisp.

  3. Cook the tempeh crumbles. While the eggplant roasts, heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the crumbled tempeh and spread it into an even layer. Let it cook undisturbed for 3–4 minutes until the bottom develops a golden crust. Stir, then drizzle the tamari over the tempeh. Sprinkle with Italian seasoning, garlic powder, onion powder, red pepper flakes, and smoked paprika. Continue cooking for another 4–5 minutes, stirring occasionally, until the tempeh is deeply browned and crispy on the edges. Remove from heat.

  4. Prepare the zucchini noodles. In the same skillet (or a separate one), heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for 30 seconds until fragrant. Add the spiralized zucchini noodles and toss with tongs for 2–3 minutes, just until slightly softened but still retaining a pleasant bite. Do not overcook — you want them al dente, not mushy. Season with a small pinch of salt.

  5. Assemble the bowls. Divide the zucchini noodles evenly among four meal-prep containers. Top each portion with roasted eggplant and Italian tempeh crumbles. Spoon approximately 2 tablespoons of walnut-basil pesto over each bowl. Garnish with fresh basil leaves and a sprinkle of toasted pine nuts or hemp seeds if desired.

  6. Store for the week. Let the bowls cool to room temperature, then seal the containers and refrigerate. The bowls keep well for up to 5 days. For the best texture, store any extra pesto in a separate small container with a thin layer of olive oil on top to prevent browning.

Nutrition per Serving

Nutrient Amount
Calories ~485 kcal
Fat ~40g
Protein ~21g
Total Carbs ~16g
Fiber ~7g
Net Carbs ~9g

Nutrition is approximate and calculated based on the ingredients and quantities listed. Actual values may vary depending on specific brands and ingredient sizes.

Tips & Variations

Keep pesto bright for days. Press a piece of plastic wrap directly against the surface of leftover pesto, or pour a thin layer of olive oil on top before sealing. This prevents oxidation and keeps it vibrantly green through the end of the week. A squeeze of extra lemon juice before sealing also helps.

Swap the protein source. If tempeh is not your favorite, extra-firm tofu pressed and crumbled works beautifully with the same seasoning blend. You can also try a mix of crumbled tofu and chopped walnuts for a heartier "meat sauce" texture that absorbs the Italian spices well.

Watch for hidden carbs in store-bought pesto. If you ever substitute store-bought pesto for convenience, check the label carefully — many commercial pestos add sugar, fillers, or potato starch that can push your carb count significantly higher. Making your own takes five minutes and guarantees clean keto macros.

Boost the fat if you need more calories. Drizzle an extra tablespoon of olive oil over each bowl before eating, add a quarter of a sliced avocado, or increase the walnut quantity in the pesto. These are simple ways to push fat higher without adding meaningful carbs, which is especially useful if you are doing a higher-calorie keto protocol.

Spiralize zucchini ahead but salt it last. You can spiralize the zucchini up to two days in advance and store the raw noodles wrapped in paper towels inside a sealed container. However, do not salt them until you cook or reheat — salt draws out moisture and turns stored zoodles into a soggy puddle overnight.

Frequently Asked Questions

Will this recipe keep me in ketosis with 9g net carbs per serving?
At 9 grams of net carbs per serving, this bowl fits comfortably within a standard ketogenic daily carb limit of 20–25 grams. That leaves you plenty of room for a low-carb breakfast and dinner alongside this lunch. If you are following a stricter approach and aiming for under 20 grams total for the day, you could reduce the eggplant slightly or swap it for additional zucchini, which is even lower in carbs. The high fat content of 40 grams per serving ensures your body stays well-fueled for ketone production.
Can I substitute the walnuts for a different nut or make this nut-free?
Absolutely. For a different flavor profile, try toasted pecans or macadamia nuts in the pesto — both are excellent low-carb options with even higher fat content. To make this fully nut-free, substitute raw sunflower seeds or hemp hearts for the walnuts. Sunflower seed pesto has a slightly earthier taste that pairs wonderfully with Italian seasoning. Just be aware that sunflower seed pesto can sometimes turn slightly gray-green due to a reaction with the chlorophyll in basil — a squeeze of lemon juice prevents this.
How should I reheat these bowls for the best texture?
For the best results, reheat the tempeh crumbles and eggplant in a skillet over medium heat for 3–4 minutes until warmed through and the edges re-crisp. You can microwave the entire bowl for 90 seconds if you are short on time, but the tempeh will lose some of its crunch. Another great option is to eat the zucchini noodles cold or at room temperature — they hold up surprisingly well chilled and the pesto tastes fantastic without reheating. If microwaving, add a fresh drizzle of olive oil and a pinch of salt after heating to revive the flavors.
How can I adapt this for lacto-vegetarian keto instead of vegan?
This recipe is designed to be fully vegan keto, but if you eat dairy, you have delicious options. Replace the nutritional yeast in the pesto with freshly grated Parmigiano-Reggiano for a richer, more traditional pesto flavor. You could also add small cubes of fresh mozzarella to the assembled bowls for extra fat and protein. A dollop of ricotta on top before serving adds creaminess. These swaps will increase the fat and protein content while keeping carbs virtually the same.
My tempeh crumbles are not getting crispy — what am I doing wrong?
The most common culprit is overcrowding the pan. Tempeh needs direct contact with the hot surface to develop that golden, crispy crust, so cook it in a single layer with space between the pieces. If your skillet is too small, cook in two batches. The second key is patience — resist the urge to stir for the first 3–4 minutes so the bottom crust forms properly. Make sure your oil is shimmering hot before adding the tempeh, and do not add the tamari until the crumbles have already started browning, as the liquid will initially create steam that softens the exterior before it crisps back up.