31 Low Sodium Recipes That Taste Good

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Lemon Roasted Chicken

Lemon Roasted Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT90M · Total: PT110M · Yield: [‘6’, ‘6 people’]

Simple Italian roasted lemon chicken, Pollo al Limone. A 4-5 pound chicken will serve about 4-6 with leftovers. Nutritional data is for 1 pound of meat per person, taking into consideration bones.

Ingredients

• 5 lb. roasting chicken (giblets and neck removed)
• 1 large lemon (pierced all over with a knife or fork)
• 2 Tablespoons olive oil

Instructions

1. Pre-heat oven to 350 degrees F.
2. Remove giblets, liver and neck from chicken and pat dry with paper towel
3. Place chicken in a baking pan fitted with a rack.
4. Pierce a medium lemon all over with a fork or sharp knife. Place whole lemon inside of chicken and truss up legs. Give the bird a brush with the olive oil.
5. Roast chicken, undisturbed for 1-1 1/2 hours or until juices run clear when thickest part of meat is pierced or internal temperature reads 165-170 degrees F. (do not over cook) Meat will be just done, with no trace of pink and very moist.
6. Remove bird from oven and remove lemon from chicken. Place bird on a carving board, covered loosely with foil and allow to rest 15-20 minutes.

2. Chocolate Raspberry Oatmeal Chia Pudding

Chocolate Raspberry Oatmeal Chia Pudding is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT-497073H8M56S · Total: PT-497073H8M56S · Yield: [‘4’, ‘Serves 4’]

When you can’t choose between overnight oats and chia pudding, have both! These parfaits are layered with chocolate oats and raspberry pudding and topped with more raspberries and mini chocolate chips if you’re feeling extra.

Ingredients

• 1 ½ cups old-fashioned rolled oats
• 2 ¼ cups milk*
• 3 tablespoons maple syrup or honey
• 2 tablespoons unsweetened cocoa powder
• Pinch coarse salt
• ½ cup chia seeds
• 2 ½ cups milk*
• 2 tablespoons maple syrup or honey
• 1 teaspoon pure vanilla extract
• 1 cup raspberries
• 1 cup raspberries
• ¼ cup mini dark chocolate chips (optional)

Instructions

1. In a medium bowl, thoroughly whisk together the oats, milk, maple syrup or honey, cocoa powder and a pinch of salt. Set aside for 5 minutes, then whisk again. Cover and refrigerate for at least 4 hours.
2. In another medium bowl, thoroughly whisk together chia seeds, milk, maple syrup or honey, vanilla extract and salt. Add the raspberries and use the back of a fork to mash them. Stir to combine. Set aside for 5 minutes, then whisk again. Cover and refrigerate for at least 4 hours.
3. Prepare parfaits by laying the overnight oats and chia pudding in 4 medium jars. Top with raspberries and mini dark chocolate chips (if using). Cover and store up to 4 days.

3. Chickpea Tikka Masala

Creamy Coconut Chickpea Curry Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘2’, ‘2 servings’]

A wholesome, vibrant chickpea curry prepared with coconut milk and selected spices.

Ingredients

• 1 Onion
• 2 Pieces Garlic Cloves (fresh)
• 1 Inch Ginger Fresh (fresh)
• 1 Tomato
• 1 Tablespoon Oil (Vegetable, Coconut or Sunflower Oil)
• 2 Tablespoon Tomato Sauce
• 1 Can Chickpeas (*see Notes)
• 1/4 Teaspoon Black Pepper Ground
• 1/2 Teaspoon Cayenne Pepper Ground
• 1 Teaspoon Turmeric
• 1 Teaspoon Cumin Seeds Ground
• 1 Teaspoon Coriander Seeds Ground
• 1 Tablespoon Garam Masala
• 2 Cups Coconut Milk
• Salt to taste (optional)

Instructions

1. Prepare your fresh ingredients. Slice onion, chop garlic and ginger (or even better grate ginger), dice your tomato.
2. Heat up a medium-sized pot with oil and sauté onion slices until they have softened. Cook on a medium to low heat setting.
3. Stir in ginger and garlic and sauté over a medium heat setting.
4. Then add your tomato pieces and tomato purée. Mix it all in and keep over a medium to low-heat setting.
5. Continue to add in ingredients and reduce the heat setting to low. Stir in chickpeas and spices, including the black pepper, cayenne pepper, turmeric powder, ground cumin, ground coriander seeds and garam masala.
6. Pour in Coconut Milk and mix it all in. Increase heat to medium.
7. Cook your curry covered for about 20 minutes over a low to medium heat setting so that the ingredients get cooked through and the curry gains on flavor.
8. Season with salt at the end (optional) and serve up hot with rice or flat bread.

4. Vegan Cauliflower Lentil Loaf

Vegan Cauliflower Lentil Loaf is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Cook: PT45M · Total: PT45M · Yield: 6

A hearty plant-based dinner idea that will satisfy even meat-eaters! A Vegan Cauliflower Lentil Loaf that mimics the classic meatloaf with no meat, gluten-free, nut-free, and soy-free! Get all your protein and veggies in this healthy recipe!

Ingredients

• 1 Cup Cooked Brown Lentils (1/2 cup dry)
• 3 Cups Raw Riced Cauliflower
• 1 Cup Chopped Sweet Onion
• 2 Cups Chopped Bell Pepper
• 2 TB Nutritional Yeast
• 1 Tsp Minced Garlic
• 1 Tsp Dijon Mustard
• 1/2 Tsp Smoked Paprika
• 1/2 Tsp Cumin
• 1/4 Tsp Black Pepper
• 1/4 Tsp Chipotle Powder
• Ketchup Glaze:
• 1/3 Cup Unsweetened Homemade Ketchup
• 1 Tsp Liquid Smoke (I used hickory flavor)

Instructions

1. Preheat the oven to 400°F.
2. To prep: Saute the chopped onion and pepper in a skillet on the stove for a few minutes to soften. Rice the cauliflower in a food processor until you have 3 crumbled cups. Squeeze the crumbles with a towel to release excess water. Cook the lentils according to package and let cool.
3. In a large food processor combine all the ingredients for the loaf and process until combined (not smooth, just mixed well).
4. Line a 9×5 loaf pan with parchment paper and press in the loaf mixture into the pan and smooth out the top.
5. In a small bowl, mix the ketchup and liquid smoke together and then spread it evenly over the top of the pressed loaf.
6. Bake the loaf in the oven for 40-45 minutes.
7. Let cool before slicing and serving.

5. Carrot Cake Truffles

Healthy Carrot Cake Truffles is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT35M · Total: PT35M · Yield: [’14’, ’14 truffles’]

Carrot Cake Truffles combine carrots, raisins, and warm spices into healthy energy balls. Portable springtime snack energy for hours!

Ingredients

• 1/2 cup almond butter
• 1 cup shredded carrots
• 1/4 cup rolled or quick oats
• 1/4 cup coconut flakes (unsweetened)
• 1/4 cup raisins
• 1 tbsp maple syrup or honey
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• Pinch of salt
• 2-3 tbsp dark chocolate chips

Instructions

1. In a medium bowl, add all ingredients (except chocolate chips) and using spatula mix until combined.
2. Using small scoop, form and roll golf size carrot cake balls placing on a platter lined with parchment paper. Freeze for 30 minutes.
3. You can enjoy carrot cake bites “as is” straight from the freezer or turn them into healthy truffles. Melt a few tablespoons of chocolate chips with a tiny drop of coconut oil in a microwave or over a double boiler, then drizzle over each bite and sprinkle with himalayan pink salt and “powder” from walnuts for a sure “wow” factor. Thaw for about 5 minutes or so before serving.

6. Cauliflower Rice

Cauliflower Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 large head cauliflower (about 1 1/2 pounds/680 g), cored and florets separated
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/4 cup finely chopped onion (optional)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons chopped fresh parsley
• Optional: 1 tablespoon lemon zest or lemon juice

Instructions

1. 1. Rinse and dry the cauliflower; pulse florets in a processor until they resemble grains of rice.
2. 2. In a large skillet, heat olive oil over medium heat and sauté onion and garlic 2–3 minutes until fragrant.
3. 3. Add the riced cauliflower to the skillet; season with salt and pepper and cook 5–7 minutes, stirring occasionally, until tender but not mushy.
4. 4. Remove from heat and stir in parsley and lemon zest or juice; toss to combine and fluff with a fork.
5. 5. Serve as a light side dish immediately or chill for later use.

7. Beef Vegetable Soup

Instant Pot Beef Vegetable Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Total: PT60M · Yield: [‘6’, ‘6 servings’]

Instant Pot beef & vegetable soup is hearty, healthy, & easy, too! Using your electric pressure cooker to make soup is easier than you think!

Ingredients

• 1 tbsp avocado oil
• 1 lb beef stew meat (cut in 1 inch cubes)
• 1 yellow onion (diced)
• 1 lb potatoes (diced in 1 inch cubes)
• 4 medium carrots (chopped)
• 3 celery sticks (chopped)
• 5 cloves garlic (minced)
• 3 cups chopped vegetables of choice ((see notes))
• 15 oz can diced tomatoes (undrained)
• 2 tbsp Worchestershire sauce
• 4 cups low sodium beef broth
• 1 tbsp fresh thyme
• 2 tbsp fresh rosemary (minced)
• 1 tsp dry oregano
• ¼ tsp black pepper

Instructions

1. Add the avocado oil to your Instant Pot, and hit “saute”. When the oil is heated, brown the beef stew meat, stirring occasionally, until the beef is browned on the outside but still raw on the inside.
2. Hit “cancel”. Add all the remaining ingredients to your Instant Pot, except for any frozen vegetables you may be using.
3. Close the lid and set the steam knob to the “sealing” position. Press “manual” and set the cooking time to 20 minutes. Hit “manual” again to begin pressure cooking. It will take a long time (about 20-25 minutes) for your Instant Pot to pressurize, so expect about 40-45 minutes until it’s completely done cooking.
4. Once it’s done cooking, allow it to sit for 5 minutes with the steam knobbing on the “sealing” position. After 5 minutes, release the steam by moving the knob to the “venting” position. Add in any frozen vegetables (if using), and stir until mixed evenly.
5. Serve now, or cool and freeze for later in an airtight container!

8. Spanish Rice and Beans

Low Sodium Spanish Rice and Beans is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘8’, ‘8 servings’]

This Low Sodium Spanish Rice and Beans packs great flavor with far less sodium than most recipes. This quick and easy recipe is ready in just 30 minutes from start to finish making it a great busy weekday choice!

Ingredients

• 1 tablespoon avocado oil
• 1 cup white rice (uncooked, rinsed well)
• 1 cup onion (chopped)
• 1 ½ cups water (or low sodium chicken or vegetable broth)
• ½ cup tomato sauce (unsalted )
• 1 ½ tsp paprika
• 1 tsp cumin
• 1 tsp dried oregano
• ½ tsp garlic powder
• ¼ tsp cayenne pepper
• 15 ounces canned pinto beans (rinsed and drained)

Instructions

1. Heat oil in a large nonstick skillet set over medium heat. Add the rice and onion and toast for 3 to 4 minutes, stirring frequently, until the rice is golden and the onion is tender.
2. Add in the broth, tomato sauce, and spices and bring the mixture to a low boil. Reduce the heat to low, cover, and simmer for 12 to 15 minutes, or until the rice absorbs the liquid and is fluffy. Do not remove the lid or stir while cooking.
3. Remove the skillet from the heat, remove the lid and taste, adjusting the seasonings as desired. Stir in the beans and cover. Allow to sit for an additional 5 minutes, until warmed through.

9. Kalettes Flower Sprouts

The Best Roasted Kalettes (Oven or Air Fryer) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT12M · Total: PT27M · Yield: [‘4’, ‘4 servings’]

Kalettes (kale sprouts, flower sprouts) are a cross between kale and brussels sprouts. Get the most out of the vegetable with this easy roasted kalette recipe.

Ingredients

• 1 lb kalettes (aka kale sprouts)
• 2 tbsp cooking oil
• 1/4 tsp salt

Instructions

1. Preheat your oven or air fryer to 350 °F (175 °C).
2. Wash 1 lb kalettes (aka kale sprouts) thoroughly and shake dry.
3. Toss with 2 tbsp cooking oil, 1/4 tsp salt, and other seasoning of choice. Go in with your hands and really massage the oil and seasoning into the kalette leaves.
4. Oven: Arrange kalettes on a baking sheet, spaced apart. Don’t overcrowd the pan. Roast at 350 °F (see Note 1) for 12–14 minutes on the rack closest to the heating element.
5. Air Fryer: Tip kalettes onto the preheated air fryer tray. The kalettes can be touching each other, but don’t let them overlap. Air fry at 350 °F for 7–8 minutes, shaking halfway.

10. Vegan Soondubu Jjigae Soft Tofu Stew

Vegan Soondubu Jjigae (Korean Soft Tofu Stew) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT55M · Total: PT75M · Yield: [‘3’, ‘3 bowls’]

Soondubu jjigae, a comforting Korean stew made with tangy kimchi and silken tofu, is the perfect vegan recipe that will keep you warm all winter long.

Ingredients

• 1 piece dried kelp aka dasima (4×4 inches *can sub 1/2 tsp kombu dashi powder)
• 5 dried shiitake mushrooms (*can sub 1 tsp mushroom powder)
• 2–3 cups water (see Note 1)
• 1 tbsp cooking oil
• 4 oz vegan pork belly, diced (*optional)
• 3 cloves garlic, minced
• 6 stalks scallions, diced (with greens and whites separated)
• 1/4 small Korean radish aka mu or daikon radish, sliced into rounds then quartered (*optional)
• 1 cup vegan kimchi
• 1 tbsp gochugaru (start with 1/2 tbsp for a milder version *can sub with Aleppo pepper)
• 1 tbsp vegan fish sauce or light soy sauce (plus more to taste)
• 1/2 lb enoki mushrooms (*optional)
• 1 lb silken tofu

Instructions

1. Add kelp, shiitake mushrooms, and water to a stockpot. Heat on low, maintaining the barest simmer, for 15 minutes. (You can skip this step if using powdered kelp and mushroom. Instead of simmering, you could also soak the kelp and mushrooms in the water overnight; see detailed Step-by-Step Process above.)
2. Meanwhile, in a skillet on high heat, add oil and sauté the vegan pork belly until browned. Add garlic and the white parts of the scallions, sauté a minute further.
3. Add radish, kimchi, and gochugaru and cook for a couple more minutes.
4. Remove the kelp from the simmering water and turn heat up to medium. Transfer the contents of the skillet into the stockpot.
5. Add enoki mushrooms (if using) and vegan fish sauce (or soy sauce). Cover and boil gently for 20 minutes.
6. After 20 minutes, put in the silken tofu. Gently break it up with a spatula. Turn off the heat, and cover again for 5 minutes.
7. Taste and adjust for salt. Top with scallion greens. Serve piping hot!

11. Salad with Beans and Quinoa

Salad with Beans, Quinoa, Rice, and Pecans and Lemon Herb Dressing is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘2’]

This fresh lettuce salad is packed with tasty, filling ingredients, Enjoy it for a refreshing summer meal.

Ingredients

• 3 cups lettuce mix with carrots and red cabbage
• ½ cup cooked or canned red beans
• ½ cup cooked quinoa and rice blend
• ½ cup chopped, peeled cucumber
• ½ cup chopped yellow bell pepper
• 2 tablespoon pecan halves
• 2 tablespoons water
• 2 tablespoons fresh lemon juice
• 1 tablespoon extra virgin olive oil
• 1 teaspoon chopped fresh basil and oregano
• ½ teaspoon lemon zest
• ½ teaspoon Dijon mustard
• ½ teaspoon maple syrup
• dash salt
• dash black pepper

Instructions

1. If using canned beans, rinse them under cold water and drain them.
2. Divide the lettuce mix into two bowls. Top each with half of the red beans, cooked quinoa with rice, cucumbers, yellow bell peppers, and pecans.
3. In a small bowl, whisk together the lemon juice, olive oil, basil, lemon zest, Dijon mustard, maple syrup. salt, and black pepper with a fork or a small whisk. Drizzle the dressing on top of the salads.

12. Mango Chia Pudding

Mango Chia Pudding is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Total: PT19M · Yield: [‘2’, ‘2 glasses’]

Mango chia pudding is a refreshing, healthy, and sweet breakfast recipe. It’s yummy, gluten-free, dairy-free, and vegan.

Ingredients

• ¼ cup chia seeds
• 1 cup almond milk
• 1 tsp vanilla extract
• 1 tsp maple syrup
• pinch of sea salt
• 1 cup frozen mango
• 1/2 cup coconut milk
• Unsweetened shredded coconut or coconut flakes

Instructions

1. In a separate bowl, whisk together chia seeds, almond milk, vanilla extract, maple syrup, and salt.
2. Cover the bowl with cling film and refrigerate for at least 4 hours or overnight.
3. Add frozen mango and coconut milk to a blender and blend.
4. Divide the chia pudding mixture out of the fridge into two containers. Pour the mango mixture over chia pudding. Decorate with a few coconut flakes.

13. Cashew Energy Balls

5-Ingredient Cashew Energy Balls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Total: PT55M · Yield: [’27’, ’27 energy balls’]

Cashew energy balls are sweet, nutty, kid-friendly, and yummy. They’re vegan, dairy-free, Whole30, Paleo and made out of 5 ingredients. A great snack or dessert!

Ingredients

• 1 cup raw cashews
• 1 cup soft dates
• ¾ cup unsweetened shredded coconut
• ¼ tsp vanilla extract
• 1/8 tsp sea salt

Instructions

1. Add cashews into the processor and pulse until they become flour-like.
2. Then, add in the rest of the ingredients and pulse until one smooth texture.
3. Roll the dough into small balls. Or use a cookie scoop to just scoop them out.
4. Store in a refrigerator for at least 30 minutes before serving.

14. Vegan Meatballs

Vegan Meatballs Recipe (Gluten-Free, Allergy-Free) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT40M · Total: PT1H10M · Yield: [’16’, ’16 Meatballs’]

This is the best high-protein Vegan Meatballs Recipe! Gluten-Free and allergy-free, these hearty meatless meatballs are packed with lentils, quinoa, and veggies! Baked eggless, made without breadcrumbs, and perfectly seasoned with Italian herbs, this easy and kid-friendly recipe is great for a spaghetti dinner, subs or sandwiches, and paired with any sauce!

Ingredients

• 2 TB Milled Flax Seed + 4 TB Water
• 2 Cups Cooked Brown Lentils (drained, rinsed, patted dried)
• 1 Cup Cooked Quinoa (drained, rinsed, patted dried)
• 1 Cup Chopped Baby Portabello Mushrooms
• 1/2 Cup Minced Vadalia Onion
• 1 Tsp Minced Garlic
• 2-3 TB Nutritional Yeast (optional)
• 1 1/2 Tsp Italian Herb Seasoning (or other seasonings)
• Salt and Pepper (to taste)
• 1 15 oz Can No Salt-Added Plain Tomato Sauce
• 1 1/2 Cups Crushed Tomatoes
• 1 Tsp Minced Garlic
• 1 Tsp Onion Powder
• 1 Tsp Dried Parsley
• 1 Tsp Dried Basil
• 1 Tsp Dried Oregano
• Salt and Pepper (to taste)

Instructions

1. Mix together the flax and water in a small bowl and set aside to gel while you prep the rest of the meatball ingredients.
2. Pat dry the cooked lentils and quinoa so there is no excess moisture. Chop the onions and mushrooms.
3. Add all the meatball ingredients to a large food processor, add the flax eggs, then pulse the mixture until combined. There should be texture, but the mixture should stick together when you press it with your hands. Chill the dough for 30 minutes to an hour.
4. Preheat the oven to 425°F and grease a large 9×13 inch baking pan or lined baking sheet.
5. With the chilled meatball dough, roll about 14-16 meatballs using your hands. They should be about 2 tablespoons each. Space them out on the baking sheet with enough room between for air flow.
6. Bake the meatballs in the preheated oven for 20 minutes. After 20 minutes, gently flip them, reshaped as needed, and bake them for another 20 minutes.
7. Remove the meatballs and let them cool a bit. They firm up the longer they sit and cool.
8. In the meantime you can heat the sauce ingredients on the stove, season to taste, and pour over the meatballs or serve to your choosing.

15. Fruit Salad

Fruit Salad Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: [’18’, ’18 people (as a side)’]

Ready in under 20 minutes and made with no added sugar, this easy fruit salad recipe is made with fresh, ripe fruit and drizzled with a light orange juice dressing.

Ingredients

• 1 large orange (juiced)
• 1 lemon (juiced)
• 2 cups seedless red grapes
• 1 pineapple (cored and chopped into chunks)
• 4 mango (peeled, cored, cubed)
• 6 ounces blueberries
• 2 pounds strawberries (halved)
• 6 cups watermelon (cubed)
• 12 ounces blackberries
• 5 kiwi (peeled and quartered)
• 6 ounces raspberries ((see notes))

Instructions

1. Prepare the orange juice “dressing”. Add the fresh orange juice and lemon juice to a small bowl. Mix to combine and set aside.
2. Prepare the fruit. Prepare and chop fruit – take care not to chop fruit into pieces that are too large, or too small. If they are too small, they will turn mushy faster, and will not taste as fresh should you end up with leftovers.
3. Mix.Add the sturdier fruits to a large mixing bowl first (grapes, pineapple, mango, watermelon, and blueberries). Drizzle with half of the orange-lemon dressing and gently toss to combine. Add the remaining fruit, except for the raspberries, and drizzle with the remaining dressing. Toss gently.
4. Serve. Add the raspberries last, or scatter them over the top of the fruit salad. Serve immediately, or cover and refrigerate until ready to enjoy.

16. Air Fryer Asparagus

Air Fryer Asparagus is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘4’]

One of the favorite side dishes for dinner tables…

Ingredients

• Non-Stick Cooking Spray
• 1 lb fresh asparagus, trimmed
• 1 tbsp butter (melted)
• 1 tsp garlic powder
• as required salt and ground black pepper

Instructions

1. Grease the Air Fryer Basket with cooking spray and then slide inside.
2. Adjust the temperature of Air Fryer to 450 °F to preheat for 5 minutes.
3. In a bowl, mix together the asparagus, butter, garlic powder, salt, and black pepper.
4. After preheating, arrange the asparagus into the greased Air Fryer Basket in a single layer.
5. Slide the basket into Air Fryer and set the time for 7 minutes.
6. While cooking, shake the basket once halfway through.
7. After cooking time is finished, remove the asparagus from Air Fryer and serve.

17. Rosemary Chicken

Rosemary Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT35M · Total: PT40M · Yield: [‘4’]

This rosemary chicken is seared chicken breasts coated in a garlic and herb sauce, then baked to golden brown perfection. An easy dinner option that’s sure to get rave reviews and is perfect for a busy weeknight.

Ingredients

• 1 1/4 pounds boneless skinless chicken breasts
• 1 tablespoon olive oil
• salt and pepper to taste
• 2 teaspoons fresh rosemary leaves (minced)
• 3 tablespoons butter (melted)
• 1 1/4 teaspoons minced garlic
• 1/4 cup chicken broth
• 2 tablespoons lemon juice
• 1 tablespoon chopped fresh parsley
• lemon slices and rosemary sprigs for serving (optional)
• cooking spray

Instructions

1. Preheat the oven to 400 degrees F. Season the chicken breasts generously on both sides with salt and pepper.
2. Heat the olive oil in a large pan over medium high heat. Add the chicken breasts and cook for 3-5 minutes on each side or until browned.
3. Transfer the chicken to a baking dish coated with cooking spray.
4. In a small bowl, mix together the rosemary, butter, garlic, chicken broth and lemon juice. Pour the butter mixture over the chicken.
5. Bake for 25 minutes or until chicken is cooked through. Bake time may vary depending on the thickness of your chicken breasts. The chicken is done when it reads at least 165 degrees F on a meat thermometer.
6. Spoon the sauce on the bottom of the baking dish over the chicken, then sprinkle with parsley and serve. Garnish with lemon slices and rosemary sprigs if desired.

18. Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT60M · Total: PT75M · Yield: [‘4’, ‘4 bowls’]

This sweet, spiced, and yummy breakfast bowl is a perfect low-calorie meal when you have cravings but want to keep it healthy. They’re vegetarian and gluten-free.

Ingredients

• 2 large sweet potatoes
• 3 tbsp hemp seeds
• 1/2 cup almond milk
• 2 tbsp almond butter
• 1 tbsp maple syrup
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• 2 cups blueberries
• 4 tbsp pumpkin seeds
• 4 tbsp plain Greek yogurt

Instructions

1. Preheat the oven to 400F. Wash, prick with a fork and place potatoes on a baking tray.
2. Bake the potatoes in the oven for 50-60 minutes until you can easily pierce the potatoes with a fork.
3. Once the potatoes cool down, remove the skin.
4. Add cooked sweet potatoes to a bowl. Add the rest of the ingredients except for the toppings.
5. Beat with an electric mixer. The texture should become fluffy. So just mix all the ingredients until the texture is fluffy.
6. Add the mashed potatoes into 4 bowls. Top each with blueberries, pumpkin seeds, and Greek yogurt.

19. 5 Ingredient Brownies

5-Ingredient Brownies (Paleo, Whole30) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘9’, ‘9 brownie squares’]

This vegan 5-ingredient brownie is easy to make. Fudgy, soft, chocolatey, sweet, and filling – a perfect dessert even the kids will love. It’s paleo, Whole30, gluten-free, dairy-free, and vegan.

Ingredients

• 4 medium ripe bananas (or 3 large)
• 1/2 cup creamy almond butter
• 1/2 cup unsweetened cocoa powder
• 1/4 tsp apple pie spice
• 2 tbsp almond flakes

Instructions

1. Heat the oven to 350F and grease your baking sheet (I’m using 9″ x 9″).
2. In a large bowl, mash bananas until it’s smooth.
3. Add almond butter and mix it in gently.
4. Now, add cocoa powder and apple pie spice. Mix the dry and wet ingredients together.
5. Finally, add almond flakes and gently fold them in.
6. Pour in the batter and evenly distribute it.
7. Bake in the oven for 20-25 minutes. Use a toothpick to check; it should come out crumbly.
8. Let it cool down before serving.

20. Blueberry Muffins

Healthy Blueberry Muffins is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT55M · Yield: [’12’, ’12 muffins’]

These Healthy Blueberry Muffins are fluffy, moist, and pack as many blueberries as possible! Made in one bowl for healthy breakfast or snack.

Ingredients

• 2 large eggs
• 1 cup applesauce (unsweetened)
• 1/2 cup maple syrup or honey
• 1/3 cup avocado oil or coconut oil (melted)
• 1 teaspoon pure vanilla extract
• 1 teaspoon cinnamon
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 2 1/3 cups spelt flour or whole wheat flour (plus 1 tablespoon for dusting)
• 1 1/2 cups blueberries (fresh or frozen)

Instructions

1. Preheat oven to 425 degrees F and line muffin tin with parchment paper muffin liners or use silicone muffin pan (I used both and didn’t spray anything).
2. In a large mixing bowl, add eggs, applesauce, maple syrup, oil, vanilla, cinnamon, baking powder, baking soda, and salt. Whisk well to combine, making sure baking powder and soda have dissolved. Add flour and stir gently to mix. Do not over mix.
3. In a small bowl, toss blueberries with 1 tablespoon flour, add to the batter and give a few stirs.
4. Using large ice cream scoop, fill 12 openings of a muffin pan with batter. Bake for 10 minutes, reduce oven temperature to 375 degrees F, and bake for another 10 minutes or until toothpick inserted in the middle comes out clean.
5. Remove from the oven and let muffins cool for at least 30 minutes before transferring onto a cooling rack to cool more or enjoy.

21. Keto Vegetable Soup

Easy Keto Vegetable Soup – Seriously Good Low Carb Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [’10’, ’10 servings’]

This keto vegetable soup is loaded with vegetables, comforting, filling, and super easy to make. Just chop all the vegetables, simmer for a few minutes, and enjoy a big bowl of warm homemade low carb vegetable soup.

Ingredients

• 2 tbsp olive oil
• 1 medium onion (diced)
• 1 red bell pepper (diced)
• 4 cloves garlic (minced)
• 10 oz. cauliflower florets
• 1 medium carrot (peeled and diced)
• 2 stalks celery (diced)
• 1 medium zucchini (chopped)
• 1 cup green beans (fresh or frozen)
• 1 cup canned diced tomatoes
• 8 cups low-sodium broth (chicken or vegetable for Vegan Soup)
• 1 tbsp Italian seasoning
• 2 bay leaves (optional)
• Sea salt (optional, to taste)
• 1/2 tsp black pepper (or more to taste)
• 1/8 tsp crushed red pepper flakes (optional for heat)
• 3 tbsp fresh parsley (chopped (to garnish))

Instructions

1. In a large pot over medium heat, add the 2 tbsp olive oil.
2. Add the diced 1 medium onion and 1 red bell pepper. Cook for 8-10 minutes until the onions are softened and translucent.
3. Add the minced 4 cloves garlic and cook for an additional 30 seconds, stirring continuously.
4. To the pot, add the 10 oz. cauliflower florets, diced 1 medium carrot, diced 2 stalks celery, chopped 1 medium zucchini, and 1 cup green beans (fresh or frozen). Also, add the 1 cup canned diced tomatoes.
5. Pour in the 8 cups low-sodium broth (chicken or vegetable for Vegan Soup) and add the 1 tbsp Italian seasoning. If you like, you can also add the 2 bay leaves at this point for additional flavor.
6. Cover the pot with a lid and simmer over medium-low heat for about 15-20 minutes or until the cauliflower and carrots are tender. Stir occasionally to ensure even cooking.
7. Once the vegetables are tender, season the soup with sea salt and 1/2 tsp black pepper, adjusting the amount to taste. If you want a bit of heat, add the 1/8 tsp crushed red pepper flakes as well.
8. Remove the bay leaves (if used) and discard them.
9. Serve the vegetable soup warm, garnished with freshly chopped parsley.

22. Broccolini with Lemon Parmesan

Air Fryer Broccolini with Lemon & Parmesan (tenderstem broccoli) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT7M · Total: PT15M · Yield: [‘4’]

Broccolini is crispy thanks to the air fryer. Topped with fresh lemon & parmesan, makes this tenderstem broccoli recipe the best. You’ll love this Italian-inspired fresh vegetable garlicky side dish or appetizer.

Ingredients

• 1 pound small broccolini w thin tiny stalks (** see notes above if using thick broccolini or regular broccoli florets)
• avocado oil spray
• 3 cloves garlic (minced or crushed)
• 1 tablespoon lemon zest
• 2 tablespoons lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1/3 cup shaved parmesan cheese

Instructions

1. Wash & dry the broccolini.   Add broccolini to a large mixing bowl.
2. Spray with avocado oil & toss with hands or tongs to coat.
3. If using tender baby broccoli, sprinkle with the fresh garlic & toss to coat.  Add salt & pepper & toss again. ** If using thicker large broccolini or florets, add only salt & pepper now, no fresh garlic at this time.
4. Place seasoned broccolini on the rack or in an air fryer basket.  Make sure it is in a single layer.
5. No need to preheat.  Set the air fryer to 375° for 7 minutes (for small tender stalks).NOTE: Set it for 10 minutes for larger/thicker stalks or large broccoli florets; fresh garlic will burn in 10 minutes so if using larger broccoli, add garlic midway through cooking or use 1/4 teaspoon garlic powder instead.
6. When done, carefully place air-fried broccolini on a platter. Drizzle on the lemon juice & zest.
7. Top with shaved parmesan.  Add more salt & pepper to taste.
8. ENJOY IMMEDIATELY!
9. Store leftovers in an air-tight container in the refrigerator for up to 5 days.

23. Vegetable Pot Pie Stew

Slow Cooker Vegetable Pot Pie Stew is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT510M · Total: PT525M · Yield: [‘6’, ‘6 Servings’]

A lower calorie and lower carb spin on your favourite vegetable pot pie. This stew offers the same great flavours but in a gluten free, slow cooker version.

Ingredients

• 1 yellow onion (finely chopped)
• 6 carrots (peeled & diced)
• 2 lbs yellow potatoes (peeled & cubed into half inch pieces)
• 1 cup frozen corn
• 1 cup frozen peas
• 4 cups low sodium vegetable broth
• 1/2 teaspoon sea salt (or to taste)
• 1 teaspoon garlic powder
• 1/2 teaspoon dried sage
• 1/2 teaspoon dried thyme
• 4 tbsp water
• 4 tbsp cornstarch
• 1/2 cup unsweetened cashew milk (or milk of choice)

Instructions Slow Cooker Instructions

1. Add all the ingredients except the water, corn starch and milk to your slow cooker. Cook on low for 8 hours.
2. Switch the slow cooker to high. Then in a small bowl or jar, combine your water and corn starch and mix well. Add this mixture to your slow cooker and cook on high for 30 minutes. This will thicken your stew.
3. Turn off your slow cooker, stir in the milk and serve.

Instant Pot Instructions

1. Add all the ingredients except the water, corn starch and milk to your pot, and pressure cook on high pressure for 6 minutes.
2. Meanwhile, whisk the water and cornstarch in a small bowl and set aside.
3. When the timer completes, quick release the steam valve and open the lid once safe to do so. Switch the pot to the sauté function and pour the cornstarch slurry into the pot and sauté for 5 minutes, stirring often. Then turn off the pot, stir in the milk and enjoy.

24. Zucchini Chickpea and Potato Curry

Zucchini, Chickpea, and Potato Curry is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT30M · Total: PT50M · Yield: [‘6’]

This vegan Indian curry recipe is full of zucchini (courgette), chickpeas (garbanzo beans), and potatoes. This coconut milk curry is medium spiced and has a rich savory flavor that is velvety and satisfying.

Ingredients

• 2 tsp coconut oil
• 3 small yukon gold potatoes (small 1/4″ diced cubes)
• 1/2 medium white onion (diced small)
• 3 medium zucchini (sliced in thin half circles)
• 16 oz can chickpeas/garbanzo beans (drained)
• 1 TB garam masala
• 1 clove garlic (minced)
• 1/2 tsp black mustard seeds
• 1/4 tsp turmeric
• 1/8 tsp cayenne
• 1/4 tsp cumin
• 1/4 tsp salt
• 1 TB tomato paste
• 14.5 oz can crushed tomatoes
• 13 oz can coconut milk
• chopped cilantro and/or parsley (OPTIONAL)

Instructions

1. Cut up the onion, zucchini, and potatoes per the ingredient list.
2. In a large saute pan, heat the coconut oil over medium heat.
3. Add the onion & potatoes to cook for about 5 minutes. Stir to make sure the onion doesn’t burn and just starts to brown and caramelize. The potatoes will start to cook but still be hard at this point.
4. Add the sliced zucchini and saute for an additional 5 minutes. At this point, all the ingredients should be partially cooked and slightly brown but not overdone or mushy. It will continue to cook later when you simmer everything together.
5. Add the drained can of chickpeas/garbanzo beans. Stir to combine.
6. Add the aromatics and spices now. Stir in the garlic and the spices through the salt. Stir and let the spices toast and cook in the pan with the vegetables for 5 minutes. Stir frequently so nothing burns.
7. Now add the tomato paste and stir into the pan. Add the tomato sauce and coconut milk, stir to combine. Once it heats up and start to bubbl, lower the heat to low and let simmer on the low heat for 20 minutes. The potatoes should be tender at this point and this is how you know it is done and ready to eat.
8. Serve with rice, naan, rice noodles, or as is. Top with fresh chopped cilantro or parsley.
9. Zucchini & chickpeas store very well. This recipe can be stored in an air-tight container in the refrigerator for up to 5 days or in the freezer for up to a month. Thaw/Reheat – in a pan or microwave.
10. Enjoy!

25. Rice and Fava Bean Salad

Cold Rice Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT25M · Total: PT45M · Yield: [‘4’]

The best spring or summer salad of rice and fresh fava beans. The cold rice salad It is tossed with lemon vinaigrette & topped with scallions and lemon zest for a bright pop of flavor.

Ingredients

• 1 C long-grain white rice
• 1 C fresh fava beans (cooked & peeled)
• 3 TB scallions (minced)
• 2 tsp lemon zest
• salt & pepper
• 3 TB olive oil
• 2 TB fresh lemon juice
• 2 tsp dijon mustard
• 1/8 tsp salt
• dash black pepper

Instructions

1. Cook the white rice by your usual method, via stovetop or rice cooker for instance.
2. While the rice is cooking prepare the fava beans, see above and link on how to shell, cook, and peel fresh fava beans.
3. Let the rice cool slightly but you still want it warm so it absorbs some of the vinaigrette and becomes more flavorful.
4. In a medium-sized serving bowl add the cooked rice and fava beans.
5. In a small bowl whisk together the vinaigrette ingredients. Pour over the rice and fava beans. Stir gently to combine.
6. Add the scallions and the lemon zest, stir lightly. Season with salt and pepper to taste. Serve immediately while still slightly warm or cold.
7. This can be stored in the refrigerator for about 5 days. Bring to room temperature before serving and you may need to add additional dressing to bring it back to life.

26. Peanut Butter Protein Cookies

Peanut Butter Protein Cookies (5 Ingredients) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT12M · Total: PT32M · Yield: [’12’, ’12 cookies’]

These peanut butter protein cookies are chewy, yummy, and nutty. A perfect gluten-free, vegan, dairy-free and high protein dessert.

Ingredients

• 1 cup rolled oats
• 3 tbsp vanilla protein powder
• 1/2 cup smooth peanut butter (unsalted, unsweetened)
• 1 medium banana (mashed)
• 2 tbsp maple syrup

Instructions

1. Preheat the oven to 350F.
2. Combine rolled oats with protein powder in a bowl.
3. In a separate bowl, mix together peanut butter, mashed banana, and maple syrup.
4. Pour wet mixture over dry mixture. Stir together, and then knead the dough. If it’s too crumbly, top up with a little more mashed banana to introduce moisture.
5. Once the dough is ready, make 12 balls.
6. Place the balls on a baking sheet lined with parchment paper. Press down the balls with either a spoon or a fork to flatten them out and form cookies.
7. Bake for 12 minutes. Let the cookies cool down before serving.

27. Italian Pasta Salad

Italian Pasta Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 12 oz (340 g) short pasta (rotini or fusilli)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup black olives, sliced
• 1/2 cup red onion, finely chopped
• 1 cup fresh mozzarella pearls or cubed
• 1/2 cup prepared Italian dressing
• 1 tablespoon chopped fresh basil or parsley
• Salt and pepper to taste

Instructions

1. 1. Cook pasta in salted water until al dente; drain and rinse with cold water.
2. 2. In a large bowl, combine cooled pasta with tomatoes, cucumber, olives, red onion, mozzarella and herbs.
3. 3. Drizzle with Italian dressing; toss to coat evenly and season with salt and pepper to taste.
4. 4. Refrigerate at least 30 minutes before serving to let flavors meld.

28. Date Energy Balls

Date Energy Balls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Total: PT55M · Yield: [’35’, ’35 energy balls’]

These date energy balls are naturally sweet, nutty, and yummy. They’re no-bake, vegan, gluten-free, Paleo and Whole30-friendly. A perfect healthy snack or sweet treat.

Ingredients

• 1 cup pecans
• 1 cup walnuts
• 1 cup shredded unsweetened coconut
• 2 cups soft dates (pitted)
• 2 tbsp almond butter
• 1/2 tsp vanilla extract
• 1/2 tsp sea salt

Instructions

1. Add pecans, walnut, and shredded coconut into a food processor. Process until the mixture is crumbly.
2. Now, add in the rest of the ingredients. Process until the mixture is sticky and crumbly but make sure to not overprocess. Otherwise, it will become too oily.
3. Scoop out the dough and form balls with your hands.
4. Place in a fridge for at least 30 minutes before serving.

29. Rump Roast

Tender Slow Cooker Rump Roast is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT480M · Total: PT490M · Yield: [‘6’, ‘6 servings’]

Slow cooker rump roast is tender & shreds easily! Crockpot beef pot roast with vegetables like potatoes & carrots is a healthy & easy dinner!

Ingredients

• 3-3½ lbs rump (or bottom round) roast (trimmed of excess fat)
• 2 cups low sodium beef broth
• 2 tbsp Worcestershire sauce
• 1 ½ lbs yellow potatoes
• 2 cups baby carrots (or chopped carrots)
• 1 yellow onion (quartered)
• 3 tbsp homemade ranch seasoning
• ¼ cup unsalted grass-fed butter

Instructions

1. Trim the rump roast of excess fat, and set in the slow cooker.
2. Arrange the potatoes, carrots, and onions around the roast.
3. Mix together the beef broth and Worcestershire sauce, and pour over the roast and vegetables.
4. Sprinkle everything with ranch seasoning, and place the 1/4 cup butter on top of the roast.
5. Cook on low for 8-10 hours, until tender & easily shredded. Serve!

30. No Bake Protein Cookies

Healthy No Bake Protein Cookies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: [’15’, ’15 cookies’]

Healthy No Bake Protein Cookies pack in 12 grams of protein, are naturally sweetened with dates and gluten free.

Ingredients

• 1 cup quick or old fashioned rolled oats (use certified gluten free oats for GF version)
• 2 cups plant-based protein powder
• 1/3 cup peanuts (unsalted)
• 1/4 cup organic peanut butter (unsalted)
• 1/4 cup coconut oil (melted)
• 4 Medjool dates (pitted)
• 3/4 cup + 2 tbsp warm water

Instructions

1. Line large baking sheet or a cooling rack with parchment paper and set aside.
2. In a large mixing bowl, mix together oats, protein powder and peanuts.
3. In a powerful blender or food processor, add peanut butter, coconut oil, dates, water and process until smooth. Transfer to the bowl with dry ingredients and mix until combined. The batter will be quite thick. If you still see dry patches, add water by a tablespoon and keep mixing.
4. Scoop the dough with a spoon or a small scoop, roll into golf size balls and flatten with your hands. Place on a prepared baking sheet and repeat this step until you run out of dough. Refrigerate uncovered for 1 hour and enjoy cold.

31. Chicken Noodle Soup

Pressure Cooker Chicken Noodle Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Total: PT30M · Yield: [‘8’, ‘8 servings’]

Homemade pressure cooker chicken noodle soup is the best and much healthier than canned soup. Using raw chicken & herbs, this Instant Pot soup is packed with flavor.

Ingredients

• 2 tbsp avocado oil
• 1 yellow onion (diced)
• 2 carrots (chopped)
• 2 celery sticks (chopped)
• 1 tsp black pepper
• 1 tsp salt
• 1 tbsp fresh thyme leaves
• 1 tsp fresh dill (chopped)
• 1 tsp dry oregano
• 6 cups low sodium chicken broth
• 2 lbs diced chicken breasts ((see notes if using frozen chicken))
• 2 cups water
• 6 oz wide dry egg noodles ((roughly 3 cups))
• 2 cups kale (shredded)

Instructions

1. Add avocado oil to the pressure cooker, then hit “Saute”. Add onion, carrots, and celery to the pot. Saute for 2-3 minutes until onion is translucent.
2. Add pepper, salt, fresh thyme leaves, fresh dill, oregano, broth, and water to the pot. Stir, and bring to a simmer. Once simmering, hit “cancel”.
3. Add diced chicken breasts to the pot. Close the lid, turn the venting knob to a natural release (sealing setting on Instant Pot), hit the “soup” setting for 8 minutes, then allow the natural release for 10 minutes.
4. After the natural release is complete, open the lid, and push “saute”. Add the egg noodles and kale, and bring to a simmer. Cook for 6-7 minutes until egg noodles are cooked through. Serve!

If Using Frozen Chicken Breasts:

1. Follow instructions 1-2. For step 3, add your frozen chicken to the pot, close the lid, turn the venting knob to a natural release (sealing setting on the Instant Pot), then hit the soup setting and set the time for 12 minutes.
2. Allow the natural release for 10 minutes. When complete, remove your chicken from the pot, shred, then add back to the pot before moving on to step 4.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.