Vegan Baked Pumpkin & Konjac Paella (Keto-Friendly & Low-Calorie)

If you’re craving something cozy and satisfying but still want to keep things on the lighter side, this Baked Pumpkin & Konjac Paella is a great option. It has all the color and comfort of a classic paella but uses konjac rice as a low-calorie, high-fiber base.

Pumpkin cubes, tofu, cherry tomatoes, mushrooms, and red bell pepper bake together in one dish, soaking up a smoky, citrusy broth made with tomato paste, smoked paprika, turmeric, oregano, and lime juice. The konjac rice ties everything together, so you end up with a flavorful, "settled" bake rather than a dry or watery mix.

Once it’s out of the oven, a short rest helps the paella set, and then you can portion it into six smaller servings. 

It’s great for meal prep, too: bake once, chill in the fridge, and reheat portions during the week for an easy, plant-based lunch or dinner that still feels like real comfort food.

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Baked Pumpkin & Konjac Paella 

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⏱️ Time & Prep

Prep time: 15 minutes
Bake time: 30–35 minutes
Total time: ~50 minutes
Yield: 6 small portions

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Ingredients

• 2 cups konjac rice (well rinsed and drained)
• 1 ½ cups pumpkin, small cubes
• 1 cup firm tofu, pressed and cubed
• 100 g of mushrooms 
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 red bell pepper, sliced
• Handful of cherry tomatoes
• 1 ½ cups vegetable broth
• 1 tbsp tomato paste
• 1 tsp smoked paprika
• 1/2 tsp turmeric
• 1 tsp dried oregano
• salt and black pepper to taste
• juice of 1/2 lime (plus extra for serving)
• lime slices (for finishing)

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Instructions

1. Preheat the oven to 190°C (375°F).
2. Rinse konjac rice thoroughly under cold water and drain very well.
3. In a large oven-safe baking dish, add onion, garlic, bell pepper, pumpkin, cherry tomatoes, mushrooms, and tofu.
4. Add konjac rice and gently mix everything so it distributes evenly.
5. In a separate bowl, whisk vegetable broth with tomato paste, smoked paprika, turmeric, oregano, salt, pepper, and lime juice.
6. Pour the liquid evenly over the dish, making sure everything is lightly covered.
7. Cover with foil and bake for 25 minutes, then uncover and bake for another 10 minutes until the pumpkin is soft and everything feels settled and cohesive.
8. Let it rest for 5–10 minutes before portioning into 6 smaller servings.
9. Finish each portion with fresh lime slices on top just before eating.

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Notes / Variations

• Smaller portions make this better for meal prep and controlled reheating.
• If you want more depth, pre-roast the pumpkin separately before baking the dish.
• Lime is best added fresh at the end, not baked. It keeps the dish alive and bright.
• If you want, instead of lime slices, you can top your paella with avocado slices.
• You can increase tofu slightly if you want a higher-protein version without changing the structure.

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Nutrition (per 1 of 6 portions, approx.)

Nutrient	Amount
Calories	115 kcal
Protein	6 g
Fat	4 g
Carbohydrates	18 g
Fiber	6 g

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