Enjoy this recipe as a plant-powered easy prep breakfast or healthy Saint Patrick’s Day treat! The best part? You can enjoy this better-for-you recipe without compromising on taste or flavor! Made with less than 10 ingredients in under 5 minutes, what’s not to love? 

And as an added bonus, we’re sharing a simple 2-Step Homemade Cashew Milk that will take this healthy shamrock shake to a whole new level of creamy. 

Healthy Mint Matcha Shamrock Shake 

Ingredients:

• 1-2 cups homemade cashew milk (recipe below) or favorite milk of choice
• 1 frozen ripe banana
• 1 cup spinach (or dark leafy greens of choice)
• 1 tsp vanilla extract
• 1-2 tbsp fresh mint or ¼ tsp peppermint extract
• ½ tsp matcha powder, optional 
• 1-2 tbsp cacao nibs, optional 
• Ice 

Directions:

Step #1: Add 1 cup of liquid to your blender. Next, add the remaining ingredients aside from the cacao nibs.

Step #2: Blend until smooth, adding additional liquid as needed.

Step #3: Add the optional cacao nibs and pulse 2-3 times until well mixed.

Step #4: Serve and enjoy!

Bonus Recipe: 2-Ingredient Homemade Cashew Milk 

Skip the store-bought milk for this quick and easy 2-ingredient creamy cashew milk! It comes together in minutes — no straining required! Customize with your favorite add-ins or enjoy as is. 

Not a fan of cashews? Give these other homemade dairy-free milks a try!

Ingredients:

• 1 cup cashews
• 3 cups water 

Optional Add-Ins:

• 1-2 Medjool dates, pitted
• 1 tsp vanilla extract
• dash sea salt

Directions:

Step #1: Cover raw cashew nuts with water and soak them for 4 hours or overnight.

Step #2: Strain the cashews and rinse well.

Step #3: Add all of the above ingredients, including any flavor add-ins, to a high-speed blender. Once the lid is secure, blend on medium-high until your mixture is smooth and creamy. No straining is necessary!

Step #4: Taste test and adjust sweetness or flavorings as needed. 

Step #5: Pour mixture into a large pitcher or sealable glass jar. Enjoy immediately or store in the fridge for 3-5 days. 

Keep It Fresh & Green This Spring!

Whether you’re looking for a fun and festive Saint Patrick’s Day recipe or you’re ready to transition into light and flavorful recipes for spring, this healthy matcha mint shamrock shake will satisfy all your needs. It’s packed with plant-based nutrients, low in sugar, and full of metabolism-boosting ingredients like matcha and spinach. Best of all, it’s easy to customize for any eating plan and comes together in minutes! When you’re craving a lean and green treat that tastes like dessert, turn to this energy-boosting blend.

Looking for more nourishing recipes and healthy treats? Sign up for FitOn PRO and gain access to our recipe box full of exclusive recipes. Reach your goals faster while enjoying good-for-you food that’s guilt-free!

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Between newly-released seasonal flavors to limited-edition fall favorites, there are endless products to suit all your needs. So, make space in your kitchen — our list of fall-flavored store-bought snacks is growing at a rapid rate! Trust us — whether you’re a fall fanatic or not, you’ll want in on this list. 

Fall Flavored Breakfast Foods 

Egglife Sweet Cinnamon Egg White Wraps

Made with egg whites, cinnamon, vanilla, and a hint of monk fruit sweetener, these egg white wraps are the perfect vehicle for all your favorite breakfast foods. Load them up with cottage cheese or Greek or coconut yogurt, fill them with scrambled eggs, or enjoy them stuffed with your favorite fresh fruits and a drizzle of honey or maple syrup. Each wrap contains 5 grams of protein, 0 grams of sugar, and just 30 calories!

Kodiak Cakes Single-Serve Oatmeal Cups

Made with whole rolled oats and packed with 14 grams of protein per serving, these single-serve oat cups are the perfect busy day breakfast. Simply heat it up with water or dairy-free milk and top with fresh fruit for an easy-prep breakfast that can be enjoyed on the go! The best part? There are several fall flavors to choose from, including Cinnamon, Maple & Brown Sugar, Cinnamon & Maple, and Cinnamon Roll. 

Siggi’s Pumpkin & Spice Icelandic Style Cream Skyr

Inside this creamy cup of pumpkin spice yogurt, you’ll experience a spoonful of seasonal goodness with ingredients like pumpkin puree, cinnamon, vanilla extract, and nutmeg. With more protein than sugar (a whopping 15 grams of protein per cup) and only 140 calories, feel satiated and satisfied while still feeling healthy.

MUSH Pumpkin Pie Overnight Oats

Made with just seven all-natural ingredients (Pumpkin, oats, dates, cinnamon, nutmeg, almonds, and sea salt), it’s hard to believe this healthy pumpkin snack tastes so sweet. Did we mention it’s dairy-free, gluten-free, and full of fiber and protein? 

The goodness doesn’t stop there! Look out for their other fall flavors, including limited-edition Snickerdoodle and year-round Apple Cinnamon.

Nature’s Path Organic Golden Turmeric Superfood Oatmeal Cup

Made with whole grain oats, coconut, chia seeds, and superfood spices like cinnamon, turmeric, and ginger, this grab-and-go cozy breakfast cup makes the perfect morning meal. Slightly sweetened with coconut sugar and boosted with gut-healthy probiotics, this fall flavored Oatmeal Cup has all the ingredients for a healthy and tasty start to the day.  

One Degree Organic Foods, Oatmeal Sprouted Instant Apple Cinnamon Bag

Another instant oat option? One Degree Organics warming bowl of Cinnamon Apple Sprouted Oats. Made with just six (gluten-free and plant-based) ingredients like sprouted oats, apple, cinnamon, flax, and a sprinkle of coconut sugar. Serve this up on chilly fall mornings with a drizzle of nut butter or a handful of fresh fruit for a tasty meal that’s easy to digest and delicious to enjoy.

Simple Mills Pumpkin Muffin Mix

Add this to your weekly meal prep for a healthy snack that tastes like dessert! Bake this seasonal pumpkin muffin mix into pumpkin muffins, pumpkin bread, or even pumpkin donuts. With just eight simple ingredients (almond flour, organic coconut sugar, cinnamon, nutmeg, cloves, and pumpkin), give healthy fall snacking (and baking) a new meaning! 

Birch Benders Paleo Pumpkin Spice Pancake and Waffle Mix

Pancakes are a breakfast staple, especially when they’re full of cozy fall flavors and nutritious ingredients. Made with cassava, coconut, and almond flour, and slightly sweetened with monk fruit, this grain-free blend is perfect for paleo-dieters or anyone looking to lower their carb and sugar intake. Grab a bag of this Birch Benders Pumpkin Spice Pancake and Waffle Mix when you want something healthy and hearty!

Paleonola Pumpkin Pie Grain-Free Granola

These clusters of Paleo pumpkin pie granola taste like, you guessed it, pumpkin pie! Specifically, that crumbly pumpkin pie topping we just can’t get enough of — yum! Feel good knowing this snack is gluten-free, grain-free, and made with a mix of seeds, nuts, and spices like pecans, walnuts, and pumpkin seeds to keep you nourished and fueled. 

Purely Elizabeth Pumpkin Cinnamon Granola

Speaking of granola, this blend is made with ancient grains and combines foods like pumpkin seeds, cinnamon, and oats into little bites of fall flavored heaven. Sweetened with a little coconut sugar and filled with superfoods like quinoa and chia seeds, this Pumpkin Cinnamon Granola is one of those healthy fall snacks that tastes as good as it makes you feel.

Purely Elizabeth Apple Cinnamon Pecan Superfood Oat Cup

Available in two sizes (single serve to-go cups or multi-serve bags) this fall-flavored oatmeal breakfast is a winner. It’s gluten-free, organic, and packed with superfood ingredients like organic dried apples, pecans, flax, chia, and cinnamon.

Fall Flavored Dips & Spreads 

Chosen Foods Limited-Edition Pumpkin Spice Avocado Oil Caviar

Plant-based caviar!? You heard right. Not only is this limited-edition product plant-based, but it’s also fall flavored with pumpkin spice. While it’s not quite a dip or spread, this one-of-a-kind plant-based product is made with just avocado oil and fall spices and can be enjoyed on toast or baked goods, over frozen desserts, or even blended into your coffee!

Kite Hill Dairy-Free Pumpkin Pie Cream Cheese

The seasonal fall snack we never knew we needed. Enter: Kite Hill’s dairy-free pumpkin pie cream cheese. The fall-flavored twist on the brand’s almond-based cream cheese, made with a handful of wholesome ingredients like almond milk, pumpkin, and spices. Spread it on a sandwich, dip it with fruit or veggies, or even use it as a creamy dressing alternative for salads.

Abby’s Better Pumpkin Spice Pecan Butter

Pecans are one of those underrated fall flavors that scream holiday season, so why not turn it into a protein-packed seasonal snack? This pumpkin spice pecan butter is not only deliciously tasty, but it’s vegan, gluten-free, paleo, and free from peanuts (a top allergen). 

Oat Haus Pumpkin-Spice Granola Butter

Meet Granola Butter: the adult version of Teddy Grahams, but healthy and transformed into a sweet, creamy spread. Free from nuts (aside from coconut), gluten, and additives (and reminiscent of ground graham crackers… yum) this limited-edition granola butter is bound to be your new favorite find. Spread it on everything and thank us later!

88 Acres Organic Pumpkin Seed Butter

Ok… so this protein-rich pumpkin seed butter is available year-round, but we’re keeping it on our healthy fall snacks menu! Give your on-the-go snack a fall-flavored boost with this creamy pumpkin seed butter — spread it on rice cakes or use it as a dip for apples with cinnamon!

Pumpkin Spice Powdered PB

When you want all the fall flavor in a low-fat, protein-rich snack, turn to this Pumpkin Spice Powdered PB. With ⅓ the calories and 90% less fat than traditional peanut butter, this healthy fall snack (filled with 7 grams of protein) is a feel-good solution for all your PB cravings. Just mix it with a little water, and snack away!  

Fix and Fogg Pumpkin Pie Butter

Spread it on toast, drizzle it on pancakes and waffles, add it to smoothies, or enjoy it by the spoonful. Trust us, you’ll want to drizzle this decadent and delicious pumpkin pie nut butter blend on everything. It’s full of healthy fats, and satiating protein, and made with a creamy blend of peanuts, cashews, pecans, and real pumpkin.

Culina Pumpkin Spice Coconut Yogurt 

Craving a fall-flavored yogurt bowl? You’re in for a treat. Not only is this Culina Yogurt infused with real fall flavors (like organic pumpkin, pure maple, and natural pumpkin spice), but it’s also made with a coconut milk base, meaning it’s perfect for plant-based eaters and dairy-free dieters. Available for a limited time, get this seasonal flavor while you can!

Healthy Seasonal Energy Bars & On-the-Go Protein-Rich Snacks

CORE Foods Pumpkin Spice Refrigerated Plant-Based Bar

When protein bars are refrigerated, it’s usually a great sign. Oftentimes it means that the product is free from preservatives and is made with wholesome ingredients – like this Core Foods Pumpkin Spice Protein Bar! Made with ingredients like gluten-free oats, dates, pumpkin seeds, cashews, and dried pumpkin. Plus, it’s gut healthy with the addition of prebiotic fiber and probiotics!

Aloha Pumpkin Spice Protein Bar

This limited-edition flavor will provide you with 14 grams of plant-based protein, 10 grams of fiber, and just 2 grams of added sugars. Plus, it’s organic, climate neutral and B-corp certified, and free of gluten, dairy, soy, stevia, and sugar alcohol. They taste like chewy pumpkin spice cookies without the guilt!

MadeGood Soft-Baked Cinnamon Bun Bar

Satisfy your cinnamon bun cravings with this organic and gluten-free soft-baked fall-spiced bar. Free from the most common allergens and full of nutrients from fruits and veggie extracts like banana, papaya, and mushroom. A single serving will provide you with more than 20% of your daily requirements for Vitamins B1, D, A, and E for just 120 calories.

Cascadian Farm Cinnamon Apple Granola Bars

Sweetened naturally with fruit and free from added sugars, these apple cinnamon granola bars are a chewy, tasty, and nutritious fall-flavored snack. If you prefer a crunch, try their cinnamon apple granola! Either way, you’ll get 23 grams of whole grains with zero added sugar — a sweet (and nutritious) deal. 

LaraBar Pumpkin Pie Fruit & Nut Bar

These nutritious fall-flavored energy bars are filled with, quite literally, all our favorite fall ingredients. Think: dates, almonds, cashews, pumpkin, cinnamon, ginger, nutmeg, and allspice. That’s it! Nothing more — no sneaky additives or hidden sugars!

Looking for other fall flavors? Try their Pecan Pie, Apple Pie, Snickerdoodle & Gingerbread bars!

Pumpkin Pie Perfect Bar

We already love this nutritious protein bar thanks to its wholesome ingredients you can taste and pronounce. No fillers or additives (hence its need for refrigeration), just a blend of over 18 superfood ingredients. Try their pumpkin pie flavor that literally tastes like an on-the-go protein-rich slice of pie. 

Can’t get enough Pumpkin Pie? Be sure to check out their other limited-edition fall flavors, including Salted Caramel, Candy Cane, and Chocolate Mint!

Pumpkin Spice RX Bar

Grab this healthy fall snack when you need quick protein, without the additives. Each pumpkin spice protein bar contains 12 grams of protein thanks to ingredients like dates, egg whites, cashews, almonds, and of course, pumpkin. 

P.S. There’s another RXBar product to keep on your radar — protein-packed nut butter! Enjoy their yummy fall flavors like Maple Almond Butter and Honey Cinnamon Peanut Butter — yum.

The Gluten Free Bar High Protein Apple Cinnamon Oatmeal Bowl

Speaking of protein-packed oatmeal cups, we’ve got another fall menu item to add to the list! Made with whole food ingredients like gluten-free oats, dates, apples, and cinnamon and enriched with a plant-based protein blend of hemp hearts, sunflower seeds, and golden flaxseed, this easy-prep oat bowl is perfect for busy fall days when you want something easy and healthy. Perfect as a protein-rich snack, healthy breakfast, or nourishing post-workout meal. 

Kettle & Fire Butternut Squash Bone Broth Soup

Nothing screams fall like a comforting bowl of fall-flavored soup. And thanks to Kettle & Fire, you can enjoy all the benefits in a protein-packed way. When you want something quick, easy, and protein-packed, grab a container of their Butternut Squash Soup. It’s organic, made with free-range chicken bone broth, and full of nutrient-rich flavor thanks to ingredients like butternut squash, turmeric, coconut milk, and wholesome spices. 

Fall Flavored Sweet Snacks & Desserts

Partake Foods Soft Baked Pumpkin Spice Cookies

These limited-edition pumpkin spice soft-baked cookies are free from the top 8 allergens, making them the perfect healthy fall snack (and dessert) for everything from school lunches to holiday treats.

Pumpkin Spice Cocomels Coconut Milk Caramels

Dairy-free caramels made with creamy coconut milk, real pumpkin spices, and zero dairy. Need we say more? And, they’re 100% plant-based with just 2 grams of sugar per piece. Plus, they released a new seasonal flavor this year: Maple Cocomels, made with real maple syrup!

Emmy’s Pumpkin Spice Coconut Cookies

Do you love pumpkin pie? Do you love cookies? If you said yes, (which we’re guessing you did) hurry and add these limited-edition coconut cookies to your shopping list! Choose from limited-edition fall flavors like Pumpkin Spice, Double Chocolate Mint, and Gingerbread. When fall-flavored treats are made with ingredients this clean, they can be totally guilt-free

Dandies All Natural Pumpkin Flavored Marshmallows

Vegan marshmallows made with ingredients you can feel good about. With no artificial colors, no gelatin, and no corn syrup, we’ll be mixing this sweet pumpkin-flavored snack into baked goods, cozy fall lattes, and homemade trail mix blends! 

And they have a seasonal Peppermint flavor, too! Hello, peppermint mochas. 

Honey Mama’s Pumpkin Spice Cocoa Truffle Bar

We said it — this Honey Mama’s Pumpkin Spice Truffle Bar is better than Mom’s holiday fudge. Made with ingredients like organic raw honey, sprouted pumpkin seeds, coconut oil, and cocoa powder, it’s hard to believe something so delicious could be so healthy. The best part? Each melt-in-your-mouth bite tastes like an infusion of fall (thanks to warming spices like cinnamon, vanilla, ginger, cloves, and orange). Add it to baked goods, melt it on oat or yogurt bowls, or simply enjoy it plain, straight from the wrapper.

Nuts, Chips, & All Sweet + Savory Snacks

Purely Elizabeth Apple Walnut Keto Granola

Packed with 5 grams of protein per serving and made with wholesome ingredients like organic pumpkin seeds, sunflower seeds, cashews, apples, organic coconut, MCT oil, and walnuts. Oh, and it’s vegan, organic, gluten-free, and paleo and keto-friendly — what more could you ask for? Enjoy as a healthy snack, sprinkled over a smoothie or breakfast bowl, or mixed into your favorite baked goods recipe for a healthy hint of fall. 

Go Raw Sprouted Apple Cinnamon Granola

This newly released fall-flavored product is organic, sprouted, nut-free, and made with 0 grams of added sugar. Crunchy, satiating, and filled with wholesome ingredients like dates, sprouted buckwheat, sprouted sunflower and sesame seeds, apples, and hemp seeds.

Lesser Evil Pumpkin Spice Popcorn

This addictive healthy snack just got… dare we say, more addictive, thanks to their seasonal pumpkin spice flavor! This high-quality snacking popcorn is made with coconut oil and just a handful of good-for-you ingredients that are healthy and organic.

From The Ground Up Purple Carrot Crackers 

Purple carrot crackers?! You heard right! These seasonal root veggies have been transformed into a healthy fall-flavored store-bought snack thanks to a few wholesome ingredients such as cauliflower, orange and purple carrots, and cassava root. Just 100 calories per serving and 2 grams of sugar! 

Try their range of crackers, chips, pretzels, and more, all made with nutritious veggies like butternut squash and cauliflower, in a variety of tasty flavors.

​​Karma Cinnamon Cashews 

A little sweet, a little savory, and a whole lot addicting! These healthy fall-flavored nuts are air-roasted without oil to avoid sneaky salts, sugars, and additives. Plus, the skin is left on to  enhance nutrition (a tasty boost of antioxidants and minerals!)

Healthy Fall Flavored Drinks 

La Colombe Oat Milk Pumpkin Spice Latte

Forget sugary holiday drinks and reach for this tasty Oat Milk PSL when you’re craving fall goodness on the go. Compared to the 50 grams of sugar and 380 calories in the average Starbucks PSL, this healthy fall snack contains only 13 grams of sugar and less than 150 calories. It’s foamy, dairy-free, and utterly delicious.

Laird Pumpkin Spice Superfood Creamer

This pumpkin spice superfood creamer is dairy-free and made from just four ingredients: coconut milk, coconut sugar, pumpkin, and pumpkin pie spices. It will add the perfect amount of flavor without the sugar or added calories. Plus, it has many uses beyond coffee! Add it to oat bowls, stir it into desserts, or blend it into smoothies.

Elmhurst Holiday Oat Nog

Oat milk lovers, this one’s for you! This limited-edition Oat Nog made with just six ingredients, including oats, cashews, and pumpkin spices, is deliciously sweet without the added sugar. With an indulgent taste reminiscent of traditional eggnog, you won’t miss the dairy or excess sugar!  

Best of all, Elmhurst has other limited edition Oat Milk-based holiday flavors such as Pumpkin Spice, Chai Spice, Pistachio Creme, and Caramel Macchiato.

And don’t miss their newly-released Apple Pie Spice Seasonal Fall Blend! It’s made with an oat and almond base, contains minimal ingredients, and free from artificial flavors and sugars.

NutPods Dairy-Free Fall Creamers

No matter your fall craving, NutPods has a dairy-free creamer to satisfy your needs. With flavors like Pumpkin Spice, Coffee Cake, Toasted Marshmallow, Cinnamon Swirl, Cinnamon Dolce, and Peppermint Mocha, you can have your seasonal latte and enjoy it too — guilt-free. Choose between unsweetened or sweetened flavors, barista blends, and non-dairy bases made from oat, almond, or coconut. Whipping up a homemade latte has never been easier!

Spindrift Apple Crisp Seltzer

Back as their seasonal flavor, this Spiced Apple Cider Spindrift Seltzer certainly does not disappoint! Made with real squeezed apple and fresh cinnamon spice, enjoy plain as a refreshing fall beverage or mixed into a healthy mocktail. P.S. If you’re craving a cocktail with a healthy twist, Spindrift offers a seasonal Spiked Spiced Apple Cider. It’s less than 100 cals, made with real fruit, and free from all things artificial. Be on the lookout for its seasonal release!

Olipop Crisp Apple Soda

IYKYK, Olipop is the MVP of healthy boosted bubbly beverages. And good news — they just released a new limited-edition seasonal fall flavor, Crisp Apple. That said, you’re going to want to stock up your fridge — if you’re lucky enough to find it, that is! It’s made with a gut-healthy blend of prebiotics, fiber, and botanicals like Calendula, Kudzu, Marshmallow Root, and Slippery Elm Bark. Plus, it tastes like a freshly picked crisp fall apple in beverage form. Yum!

A Healthy Way to Snack This Fall Season

Thanks to our list of healthy fall flavored store-bought snacks, you can feel good snacking your way through the season. With back-to-school and work season underway, not to mention the start of holiday mayhem, time is of the essence! When your schedule is full, utilize these healthy grab-and-go options that are sure to satisfy your pumpkin-craving taste buds. 

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If you’re late to the plant-based party, don’t worry! Getting started with a plant-centric diet is simple. And, you don’t have to be fully vegan or even vegetarian to get on board! Adding more plants to your diet is something anyone can do — no matter your dietary choices or eating style. That said, if you’re just beginning this journey and looking for some support, we’re sharing simple vegan recipes to inspire you! From tacos and pasta to dessert and easy-prep breakfast options, you’ll be satiated and satisfied, no matter if you’re vegan or not.

Ready to Start a Plant-Based Diet? Here Are Easy Plant-Based Recipes to Inspire You

Ahead, healthy vegan recipes for all your eating needs:

• Easy-prep breakfast options
• Protein-packed ideas for lunch
• Family-friendly dinner recipes
• Healthy plant-based snacks, and desserts! 

Easy-Prep Plant-Based Breakfast Recipes

Spicy Southwest-Inspired Tofu Scramble

If you love eggs for breakfast, this protein-packed vegan breakfast scramble will satisfy all your needs. It’s made with tofu and black beans for plant-based protein and flavorful spices like turmeric, cumin, and paprika. Simple, savory, and made with less than 10 ingredients! 

Ingredients:

• 16 oz tofu, extra firm
• 15 oz. can black beans, rinsed and drained
• ½ medium onion, diced (red or sweet onion)
• ⅓ cup red bell pepper, finely chopped
• ½ cup fresh tomatoes, chopped (or sub ¼ cup salsa)
• 2 garlic cloves, minced
• 2 tbsp avocado oil

Southwest Sauce:

• ½ tsp ground cumin
• ½ tsp smoked paprika
• ¼ tsp turmeric powder (optional)
• ¼ tsp chili powder (optional)
• Filtered water, as needed to thin

Toppings (optional)

• Nutritional yeast
• Avocado, sliced
• Salsa
• Guacamole
• Hot sauce

Directions: 

Step #1: First, prep the tofu. Using a kitchen towel or a tofu press, squeeze out as much liquid as possible. Once fully drained of water, add to a bowl and use a fork to roughly crumble the tofu into small chunks.

Step #2: Meanwhile, make the sauce. In a small bowl, add all the spices and stir until well combined. Add water as needed to thin (½ – 2 tbsp), until a thick paste forms. 

Step #3: Next, add 1 tbsp oil to a skillet with garlic and onion. Cook over medium-high heat until soft and fragrant. Add the bell pepper and tomatoes, cooking for 1-2 minutes. Add the black beans, stirring until well combined. Reduce heat to simmer and cook for 4-5 minutes.

Step #4: In a separate skillet, heat the remaining tablespoon of avocado oil over medium-high heat. Add the crumbled tofu and cook until golden brown. Stir in the sauce and mix until well combined. Reduce heat to a simmer and cook until liquid has been absorbed, 4-5 minutes. 

Step #5: Add the tofu scramble to the skillet with the veggies and black beans and stir well. Taste test, adding any optional add-ins such as fresh cilantro, salsa, or nutritional yeast. Serve with toppings of choice, such as avocado and hot sauce. Option to pair with a warmed tortilla.

PB Chocolate Overnight Oats 

This meal prep-friendly recipe truly tastes like dessert for breakfast. Not only is this overnight oats recipe fully plant-based, but it’s also low in sugar, packed with minerals, and full of fiber and healthy fats. Make a few servings and store in the fridge for breakfast made easy.

Ingredients:

• ½ cup oats, rolled
• 1 tbsp chia seeds
• 1 cup oat milk
• 1 tsp cinnamon
• 1 tsp cocoa powder
• 1 tbsp peanut butter
• ½ banana, sliced
• 1 tbsp cacao nibs, to serve

Directions:

Step #1: In a bowl or jar, add the oats and chia seeds. Pour milk over top and stir well. Cover and set in the fridge overnight.

Step #2: In the morning, add the cinnamon and cocoa powder and stir well.

Step #3: Top with peanut butter, sliced banana, and cacao nibs.

Step #4: Enjoy!

Overnight Blueberry Chia Pudding

For another easy-prep breakfast option, give this vegan Blueberry Chia Pudding recipe a try. It’s loaded with antioxidants, full of omegas, and naturally sweetened with banana. For an even creamier option, try blending this in a high-speed blender before setting in the fridge overnight!

Ingredients:

• 3 tbsp chia seeds
• 1 cup almond milk
• 1 banana, mashed
• 1 tsp vanilla extract
• 1 tbsp almond butter
• 1 tsp cacao nibs
• 1 tsp shredded coconut
• ½ cup blueberries

Optional toppings to serve: 

• Chopped nuts or seeds (such as walnuts, almonds, or hemp seeds)
• Raw cacao nibs
• 1 tbsp almond butter (or favorite nut or seed butter)
• Fresh berries or sliced fruit of choice 

Directions:

Step #1: Add the chia seeds to a bowl or jar and cover with almond milk.

Step #2: Add the mashed banana and vanilla. Stir to combine.

Step #3: Set in the fridge overnight.

Step #4: Before serving, top with almond butter, cacao nibs, shredded coconut, and blueberries.

RELATED: How to Make Chia Pudding + 6 Delicious Flavor Variations

Loaded Yogurt Bowl

Another quick-and-easy breakfast option that never disappoints is a loaded yogurt bowl! To make, simply grab your favorite non-dairy yogurt of choice (we love Kite Hill, Cocojune, and Harmless Harvest) and add a serving to any bowl or to-go jar. Top it with fresh or frozen fruit, nut butter, vegan granola, or nuts and seeds. Simple and delicious!

Plant-Based Lunch & Dinner Ideas (Simple & Family-Friendly!)

Simple Sheet Pan Chickpea Fajitas

Fajita night with a plant-based twist. Grab your favorite healthy plant-based tortillas (we love Siete grain-free tortillas) and load them up with all this vegan goodness! Packed with plant protein from chickpeas and full of natural flavor from herbs and spices, the whole family will surely love this recipe. Serve with your favorite toppings, such as avocado, fresh herbs, or dairy-free yogurt!

Ingredients:

• 15 oz can chickpeas, rinsed and drained
• 1 yellow bell pepper, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 red onion, thinly sliced
• 2 tbsp olive oil
• 2 tsp ground chili powder
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp ground cumin
• ¼ tsp black pepper
• 8 grain-free tortillas
• ½ tsp salt

Directions:

Step #1: Preheat the oven to 375 degrees.

Step #2: While the oven is preheating, grease a baking sheet with a drizzle of oil and prepare spice mix. Combine chili powder, cumin, paprika, garlic, salt, and pepper.

Step #3: In a large bowl, add chickpeas and chopped veggies. Add remaining oil and spice mix, and toss until well combined and fully coated. Evenly spread in a single layer on greased baking sheet.

Step #4: Bake for 15-18 minutes until golden and crispy. Serve with warmed tortillas and toppings of choice.

Chipotle Black Bean Tacos

For another Mexican-inspired dish, give these Chipotle Black Bean Tacos a try! They’re made with just 10 whole food ingredients and come together in minutes. Serve with Siete tortillas and load them up with any toppings of choice, such as salsa or guac. You could even skip the tortilla and enjoy this recipe over a bed of salad greens!

Ingredients:

• 2 (15 oz) cans of black beans, rinsed and drained
• 1 tbsp olive oil
• 1 small sweet onion, finely diced
• 1-2 chipotle peppers (canned in adobo sauce), finely minced
• 2 garlic cloves, minced
• 2 tsp smoked paprika
• 1 tsp ground cumin
• ½ tsp oregano
• ½ tsp coriander
• 1 tbsp tomato paste
• Sea salt & black pepper, to taste 
• Water or vegetable broth (as needed)

To serve:

• Fresh cilantro, chopped
• 8 tortillas of choice 
• Guacamole
• Salsa
• Unsweetened coconut yogurt

Directions:

Step #1: In a large skillet, heat the olive oil over medium-high heat.

Step #2: Add the onion and chipotle pepper and cook for 4-5 minutes until soft and fragrant. Add the garlic and cook for another 1-2 minutes. Add the paprika, cumin, coriander, oregano, salt, and black pepper. Stir well to combine. Then, add the black beans and tomato paste. If needed, add 1 tbsp of vegetable broth or water at a time to thin. Cook for 4-5 minutes, until the mixture is thick and the liquid is fully dissolved. Taste and season as needed.

Step #3: Serve over warmed tortillas and optional toppings of choice!

Healthy & Hearty Italian Veggie White Bean Soup

Filled with fresh veggies like celery, tomatoes, carrots, and zucchini, this light yet hearty soup is the perfect vegan comfort meal. Plus, with the addition of white beans, you’re getting a creamy and delicious dose of plant-based protein. Serve it for a quick-and-easy dinner option (that you can meal prep in advance) and save the leftovers for a healthy lunch! 

Ingredients:

• 1 tbsp cold-pressed olive oil
• 3 carrots, peeled and cubed
• 1 large sweet onion, diced
• 1 bunch of celery, diced
• 3-4 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried parsley
• 1 tsp dried basil 
• ½ tsp dried thyme
• 2 tbsp tomato paste
• 2 cups green beans, chopped
• 2 zucchinis, chopped
• 3-4 cups low-sodium vegetable broth
• 30 oz cannellini beans, rinsed and drained
• 14 oz canned fire roasted diced tomatoes
• 3 cups baby spinach
• 1 cup lacinato kale, de-stemmed and chopped

Directions

Step #1: In a deep soup pot, heat the olive oil over medium-high heat. Then, add the onion, carrots, and celery. Cook for 5-8 minutes until soft and fragrant. Once cooked, add the minced garlic, tomato paste, oregano, basil, parsley, and thyme. Cook for 1-2 minutes until fragrant.

Step #2: Add the zucchini and green beans, seasoning with salt and pepper to taste. Cook for 2-3 minutes, then add the diced tomatoes, white beans, and veggie broth. Bring soup to a boil, then reduce to a simmer. Cook for 15-20 minutes.

Step #3: Add the spinach and kale and cook for an additional 2-3 minutes (until greens soften). Season as needed, adding optional nutritional yeast or fresh lemon zest. Serve with fresh basil or red pepper flakes.

Veggie Asian Spring Rolls with Peanut Lime Sauce

If you’ve never made your own spring rolls, you’re in for a treat. Despite being much healthier than any take-out spring rolls (often full of sodium and sneaky sugars), this simple-prep recipe won’t disappoint. Full of colorful veggies and tofu for protein and nutrients and served with a tasty PB lime dipping sauce. Customize with any additional ingredients (such as avocado, mango, or cucumber) and enjoy as a yummy lunch!

Ingredients:

• 8-10 rice paper wraps
• 10 oz firm tofu
• 1 cup red cabbage, finely shredded
• 1 red bell pepper, thinly sliced into matchsticks
• 1 English cucumber, thinly sliced into matchsticks
• 1 carrot, thinly sliced into matchsticks
• 1 cup romaine lettuce
• ⅛ cup each: fresh basil, mint, and cilantro

Optional add-ins:

• Sliced mango
• Sliced avocado

Peanut Lime Dipping Sauce

• 3 tbsp creamy peanut butter
• 1 tbsp low-sodium soy sauce (or coconut aminos)
• 1 tbsp lime juice
• 2-3 tsp maple syrup
• ¼ tsp ground ginger
• 1 tsp Asian garlic chili paste, optional
• Hot water, as needed to thin

Directions:

Step #1: Prep the veggies by cutting them into thin strips. Then, cut the tofu into thin rectangles.

Step #2: To assemble spring rolls, pour warm water into a shallow bowl or dish. Then, dip one piece of rice paper at a time into the water for 10-15 seconds. Remove and place on a damp towel or cutting board. 

Step #3: Add the fillings, placing the tofu in the middle of the rice paper. Top with a small handful of sliced vegetables, fresh herbs, and any additional add-ins. Gently fold over one end, then fold over the sides and carefully roll until the spring roll is closed. Repeat with remaining spring rolls until all the toppings are used.

Step #4: Meanwhile, in a small bowl, prepare the sauce. Add the peanut butter, soy sauce, lime juice, maple syrup, ginger, and optional garlic chili paste. Whisk together, adding a splash of hot water at a time, as needed to thin. Mix until the sauce is thick but creamy enough to stir. Taste test and adjust ingredients as desired.

Super Greens Pesto Noodles

Pesto pasta made plant-based and healthy! For a lightened-up option, we used zucchini noodles in place of white pasta. Plus, for a punch of protein, we filled this pesto dish with broccoli and cannellini beans — yum! Serve warm or cold, and enjoy for a healthy lunch or dinner.

Ingredients:

• 2 cups zucchini noodles
• 2 tbsp olive oil
• 1 cup broccoli floret, chopped
• 2 tbsp pesto
• 1 green onion, chopped
• Sea salt & black pepper, to taste
• ½ cup cannellini beans
• 1 tsp crushed red pepper
• Basil leaf, to serve

Directions:

Step #1: Start by heating 1 tablespoon of olive oil in a skillet over medium heat.

Step #2: Add the zucchini noodles to the pan and sauté for 2-3 minutes or until the zucchini noodles start to soften.

Step #3: Add the chopped broccoli, pesto, green onion, and the other 1 tablespoon olive oil. Season with salt and pepper and sauté for an additional 2 minutes.

Step #4: Serve with cannellini beans, red pepper flakes, and fresh basil.

Step #5: Enjoy!

Healthy Vegan Snacks & Desserts

The Ultimate Healthy Chocolate Chip Cookies

Good news, you can still enjoy delicious (and nutritious!!) cookies — even if you’re going vegan! By simply swapping out the egg for a vegan-friendly alternative, we transformed our Ultimate Healthy Chocolate Chip Cookies into a delicious plant-based treat.

Made with simple ingredients like almond flour, honey, and peanut butter, these plant-based cookies are perfect for a healthy snack or tasty dessert. Here’s how to make them!

Ingredients:

• 1½ cups almond flour
• ½ tsp baking powder
• 1 tsp cinnamon
• ¼ tsp sea salt
• 2 tbsp coconut oil, melted
• 3 tbsp honey
• 1 tbsp peanut butter
• 1 tsp vanilla extract
• 1 egg (sub with a flax egg to make vegan)
• ¼ cup dark chocolate chips

Directions:

Step #1: Preheat the oven to 320°F and line a baking sheet with parchment paper.

Step #2: Add the almond flour, baking powder, cinnamon, and salt to a mixing bowl and stir.

Step #3: In a separate bowl add the coconut oil, honey, peanut butter, and vanilla and whisk to combine.

Step #4: if using egg, add the egg to the wet mixture and whisk. If using a vegan alternative, prep the flax egg. To make a flax egg, simply whisk 1 tbsp of ground flax with 3 tbsp of warm water. Allow it to sit for 10-15 minutes, until a gel-like consistency forms.

Step #5: Next, fold the dry ingredients into the wet mixture, and add the chocolate chips.

Step #6: Drop the dough by the rounded tablespoon onto the lined baking sheet and flatten slightly. Bake for 10-15 minutes or until the edges are golden.

Step #7: Cool and enjoy with your favorite dairy-free milk! Store leftovers in an airtight container for up to 3 days.

Microwave Flourless Chocolate Banana Mug Cake

Need we say more?! Almond butter, cocoa, banana, and dairy-free chocolate chips make up this decadent recipe. And with ingredients like these, you can enjoy it totally guilt-free. Plus, it comes together in less than five minutes — your healthy sweet tooth awaits!

Ingredients:

• 1 medium banana, ripe or brown
• 2 tbsp nut or seed butter of choice (such as almond or cashew)
• 2 tbsp cocoa powder, unsweetened 
• 1-2 tbsp dairy-free chocolate chips
• ½ tsp vanilla extract
• Pinch sea salt
• Additional chocolate chips, to top 

Directions:

Step #1: Lightly grease a microwave-safe mug or ramekin with oil or cooking spray. 

Step #2: In a small bowl, mash the ripe banana. Then add the nut or seed butter, cocoa powder, vanilla, and sea salt. Mix until well combined. Next, stir in chocolate chips.

Step #3: Pour mixture into the greased bowl or ramekin, then top with chocolate chips.

Step #4: Microwave for 60-90 seconds or option to bake for 10 minutes at 350 degrees F. The cake is fully baked when a toothpick comes out clean. Option to serve with fresh fruit, yogurt, or coco whip. Enjoy!

Creamy Cookie Dough Smoothie

Tastes like dessert, but really, this cookie-like smoothie is a nutritious treat! Naturally sweetened with banana and full of fiber and minerals. And based on the taste, you’d never know there’s hidden cauliflower! Trust us, you can’t taste it, and it adds another level of creaminess. 

Ingredients:

• 1 – 1 ½ cups almond milk, unsweetened (for a creamier smoothie, add less liquid)
• ½ – 1 cup cauliflower rice, frozen
• 2 tbsp cashew butter (sub almond or peanut butter)
• 1 large banana, frozen
• ⅓ cup oats
• 1 tbsp maple syrup (or 1-2 pitted Medjool dates)
• 1 tbsp ground flax
• ½ tsp cinnamon
• 1 tsp vanilla extract
• Pinch of sea salt

Directions:

Step #1: In a high-speed blender, add the almond milk liquid base. Then, add the remaining ingredients.

Step #2: Blend until smooth and creamy, adding more or less liquid for your desired consistency. Taste test, adjusting ingredients as desired.

Loaded Hummus Rice Cakes

A quick and customizable snack option that is nutritious and delicious. Perfect when you need something simple and satisfying! 

To make, simply load up your favorite rice cake of choice (such as a brown rice or quinoa rice cake) with hummus and your favorite toppings! 

Start by smearing a serving of (homemade or store-bought) hummus onto your rice cake, then top with your favorite add-ons. 

Here are some ideas. Once you have your hummus base, add:

• Fresh-sliced tomato + sprouts + cucumber
• Avocado + red pepper flakes + basil + nutritional yeast
• Sliced bell pepper + sundried tomato + olives

Not fully vegan? Here are some Vegetarian and Pescatarian-friendly ideas

• Red pepper hummus + smoked salmon
• Hummus + avocado + hard or soft-boiled egg

No-Bake Chocolate Chip Chickpea Cookie Dough Bites 

Considering they taste like cookie dough, you’d never guess these plant-based bites were packed with protein-rich chickpeas! Make a big batch and keep on hand for a healthy snack or dessert. Perfect post-workout or whenever your sweet tooth strikes!

Ingredients:

• 15 oz can chickpeas, rinsed and drained
• ½ cup creamy sunflower seed butter, unsweetened
• 1 tbsp chia seeds
• 2 tbsp maple syrup
• 1-3 tbsp oat flour, as needed
• ⅓ cup dark chocolate chips
• 1-3 tbsp unsweetened almond milk, as needed
• 2 tsp vanilla extract
• 1 tsp cinnamon

Directions:

Step #1: Drain and rinse the chickpeas. Then, place between two paper towels to dry, removing and discarding any chickpea skins that fall off. Option to remove all skins for a creamier texture (though not necessary).

Step #2: Add the chickpeas, nut butter, maple syrup, chia seeds, vanilla, cinnamon, and almond milk to a food processor. Blend until smooth and creamy, adding 1 tbsp of oat flour at a time as needed to thicken (option to omit this step). Stop and scrape down the sides as needed, adding 1 tbsp of almond milk at a time as necessary if the dough is too thick. Once dough consistency is achieved, gently fold in chocolate chips.

Step #3: Place dough in the fridge for 10-15 minutes to harden. Then, use your hands to roll into 1-inch balls. Serve immediately or store in the fridge for up to 4 days.

Delicious Recipes That Make It Easy to Be Powered By Plants!

From healthy breakfast to dessert and every meal in between, we’re making it easier than ever to get started on your plant-based journey. Use these simple vegan recipes to inspire your cooking, no matter if you’re going fully vegan or not! Easy to customize, delicious and nutritious to enjoy, and guaranteed to be loved by all.

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That said, not all plant-based protein foods are created equal. Some plant-based foods are complete proteins and contain all the essential amino acids, while others contain more protein by weight. And some, while still nutrient-dense, contain less protein or lack certain amino acids. But regardless, getting adequate daily protein from plant-based foods is easier than you think — all it takes is a little food combining. And all that really means is filling your plate with a variety of whole food plant foods, particularly those rich in protein! Sounds easy enough, don’t you think?

Ahead, the healthiest plant-based protein foods and the tastiest ways to enjoy them! Whether you’re strictly plant-based or not, these protein-rich plant foods make a healthy addition to any diet.

11 Healthy Plant-Based Protein-Rich Foods 

#1 Lentils (16g of protein per cup)

Packed with plant-based protein, full of antioxidants, and loaded with dietary fiber, folate, iron, and potassium, lentils are a looked-over legume! With a nutrient-rich profile like this, lentils don’t get nearly as much attention as they deserve. I mean, a single cup contains 10 grams of fiber, a nutrient that helps support weight loss goals and digestive health. Plus, the combination of fiber and protein helps to balance blood sugar and keeps you feeling fuller for longer. They’re also a great source of polyphenols, antioxidants known for reducing inflammation and boosting heart health and brain health.

They come in a variety of types (black, brown, red, green, and yellow) and are tasty to enjoy. 

Here are some delicious ways to include lentils in your diet: 

• Use them as a meat replacement in dishes like tacos, pasta dishes, and burritos
• Make a simple lentil salad with green lentils, cucumber, red bell pepper, red onion, and an easy lemon dressing
• Enjoy store-bought pasta alternatives made with 100% lentils, such as Modern Table, or Tolerant Foods
• Add them to soups, curries, and dahls
• Use them in place of rice in stir fry dishes   

#2 Chickpeas (15g protein per cup)

Also known as garbanzo beans, chickpeas are one of the healthiest plant-based protein sources. Delicious in both sweet and savory recipes (think: chickpea cookie dough and chickpea-based falafels), there are so many reasons to love this legume! Thanks to their rich fiber levels, chickpeas support weight loss by suppressing appetite and preventing blood sugar spikes after a meal. And because of their fiber content, chickpeas are also great for digestion and gut health. Containing all the amino acids except methionine, they make a great protein-rich addition to any healthy eating plan. 

Here are some ways to include chickpeas in your diet: 

• Make a creamy traditional hummus or sweet dessert hummus
• Roast them with cinnamon or salt for a crunchy snack
• Mix them with avocado or Greek yogurt as a substitute for canned tuna or chicken
• Enjoy store-bought chickpea pasta from brands such as Banza
• Bake them into cookies with nut butter, honey, vanilla, and chocolate chips

#3 Hemp Seeds (10g protein per ounce)

Containing all essential amino acids, hemp seeds are an easily-digested complete protein source. In fact, an impressive 25% of their calories come from protein! Hemp seeds are also a great source of magnesium and contain both soluble and insoluble fiber, making this superseded a great gut-supporting food. 

Here’s how to enjoy them:

• Add a spoonful to your smoothie 
• Make a homemade hemp milk 
• Sprinkle them on your salad
• Blend them into sauces or dips
• Stir them into baked goods

#4 Chia Seeds (5g protein per ounce)

A great source of plant protein, fiber, and omega-3 fatty acids, Chia seeds are a plant food worth mentioning. These little seeds are free from sugar and loaded with omega-3s. And because they expand to as much as 10 times their size when added to liquid, chia seeds are great for increasing satiety and hydration.

Add a spoonful to your smoothies or baked goods, sprinkle them into your oatmeal or yogurt bowl, or make a fiber and protein-rich chia seed pudding. 

#5 Tempeh (13g protein per 100 grams)

As the higher protein cousin to tofu, tempeh is considered a healthier alternative. Aside from protein, tempeh is also rich in fiber, iron, and potassium. While both tempeh and tofu are made from soy, tempeh is uniquely made from cooked and fermented soybeans. The fermentation process is what sets tempeh apart, as fermented foods enhance the diversity of gut microbes.

With a hearty texture and mild nutty taste, tempeh is a yummy meat replacement in tacos, sandwiches, buddha bowls, and stir-fries. Similar to tofu, tempeh easily absorbs the flavor of any sauce or marinade. Try a ginger peanut, maple balsamic, teriyaki, or Chipotle sauce — you can’t go wrong!

#6 Oats (6g protein per cup)

A nutritious and versatile food, oats are easy to love. From oat milk and smoothies to baked and overnight oats, we can’t get enough! Unique to this plant-based protein, oats are rich in beta-glucan, a soluble fiber known to promote fullness, lower LDL cholesterol and blood sugar, and support gut health by increasing the growth of good bacteria. 

There are so many ways to add oats to your diet!

• Make a homemade oat milk and use it as the base for smoothies or oat bowls
• Grind them into a flour and use it as a flour replacement in baked foods
• Blend them into energy bites
• Make a homemade granola
• Steam your oat milk for a comforting oat milk latte

#7 Black Beans (16g protein per cup)

As one of the highest protein beans, black beans make a filling addition to any meal. They’re rich in both resistant starch and soluble fiber, which are gut-friendly nutrients that improve satiety and support digestion. Research also suggests that beans may help aid weight loss. You’ll also get your fair share of vitamins and minerals, such as calcium, magnesium, potassium, and folate.

Because they’re an incomplete protein, they’re best enjoyed with foods if you want a full amino acid profile! 

Here are some other ways to enjoy them: 

• Blend them into a simple savory black bean dip
• Add them to tacos, nachos, or quesadillas
• Use them in baked goods, like black bean brownies (trust us!)
• Make a comforting black bean soup
• Use them as a meat replacement for homemade burgers

#8 Almonds (6g protein per ounce)

Almond milk, almond flour, almond butter… What isn’t this protein-rich nut food for? Beyond protein, almonds are also rich in vitamin E, monounsaturated fats, and dietary fiber. 

Here are ways to enjoy them:

• Blend them into a simple homemade nut butter or nut milk
• Use almond milk as the base for smoothies, overnight oats, and chia pudding
• Use almond flour for your baked goods or pancakes
• Enjoy them raw with a side of fruit, and other nuts or seeds
• Crush them up and use them as a topping for salads and smoothies 

#9 Pistachios (6g protein per ounce)

A 1-ounce serving of pistachios contains an impressive 6 grams of protein. And because there are about 49 pistachio nuts per serving, you’re less likely to overeat them — especially if you buy the shelled version! Pistachios are rich in antioxidants and carotenoids, they’ve been shown to lower blood pressure and cholesterol, and they’re a great source of fiber.

Aside from eating them raw, here are some yummy ways to enjoy them:

• Make a homemade trail mix with pistachios, cashews, almonds, and pumpkin seeds 
• Blend them into pestos or dips
• Crush them up and sprinkle them on salads or yogurt bowls
• Use them as a garnish for desserts, like banana nice cream or avocado pudding

#10 Leafy Greens (2-3g per cup)

We couldn’t talk about protein-rich plant foods without mentioning all the superior greens! Yes — despite what you may have heard — veggies do contain protein! Of course, the amount will vary depending on the vegetable. But, rather than focus on the number, simply load up your plate with a variety of whole food veggie sources and include some nuts, seeds, legumes, and grains!

When it comes to greens, some of the highest protein-rich sources include:

• Broccoli (1 cup = 2.5 grams protein)
• Spinach (3 cups = 2 grams protein)
• Kale (1 cup = 3 grams)
• Brussels sprouts (1 cup = 3 grams)
• Mushrooms (1 cup = 3 grams)

Wondering how to add more greens to your diet? Try these 21 tasty ways!

# 11 Quinoa (8g per cup)

Another complete plant protein source, quinoa is a healthy and hearty option. With a mild taste, it pairs well with almost any savory dish! Plus, it packs 8 grams of protein per cup and is rich in fiber, antioxidants, and nutrients such as magnesium and iron.

• Make a quinoa and veggie soup
• Use is as a replacement for rice in stir-fries 
• Add it to a warm Mexican-inspired salad with black beans, tomatoes, and sweet potato
• Enjoy a cold Mediterranean-style dish with cucumber, red onion, red pepper, olives, avocado, and chickpeas
• Add it to homemade falafels 
• Use it as a flour alternative in baked goods 

Power Up Your Plate with Plant Protein

With so many good-for-you options, it’s easy to get all the protein you need from plant sources! From overnight oats filled with oats and chia seeds to protein-rich plant-based smoothies made with spinach, nut milk, and nut butter, there are plenty of options to choose from. That said, it’s important to remember that not all plant foods contain a complete amino acid profile. And, serving size matters! For some foods (like leafy greens), you may need to boost your serving sizes, whereas other foods (like nuts and seeds) require healthy moderation. Use these protein-rich plant foods to help guide your meal planning and balance your plate. And if you need some extra recipe inspiration, sign up for FitOn PRO and gain access to thousands of delicious recipes and personalized meal plans. 

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Here’s what a healthy Thanksgiving plate could look like for the following diet plans: Keto, Paleo, Pescatarian, Vegan, Whole30, Gluten-free.

A Sample Healthy Thanksgiving Plate For 6 Popular Diets

A Healthy Keto Thanksgiving Plate 

Keto diets have boomed in popularity over the last couple of years. If you’re unfamiliar with this eating trend, the Keto Diet is a very low-carb, high-fat, moderate-protein diet. In addition to avoiding processed and artificial foods, grains, certain fruit, natural sugars, and even beans should be limited or avoided. Needless to say, making a keto-friendly plate can be tricky. If you follow a keto diet yourself or you have some dinner guests that would appreciate some keto-friendly Thanksgiving dish options, here’s a sample healthy thanksgiving plate for the low-carb eaters. 

Protein: Turkey, ham, or fatty fish such as salmon. 

Sides: Mashed cauliflower (made with ghee), asparagus wrapped in bacon, brussels sprouts, green beans, charcuterie board made with keto-friendly options (such as nuts, deli meat, cheese, guac, and pesto), garlicky green broccoli sauteed in oil with slivered almonds, low-carb cauliflower stuffing made with onions and mushrooms. 

Dessert: Enjoy this Dairy-free Pumpkin Pie Parfait but without the granola and swap out the maple syrup for your favorite low-carb sweetener of choice (like monk fruit). To top it off, make an unsweetened (or monk fruit-sweetened) coconut whipped cream using full-fat canned coconut milk and finish with a sprinkle of crushed nuts or seeds. 

A Healthy Paleo Thanksgiving Plate 

A Paleo Thanksgiving dinner plate is super easy to put together. The key here is to steer clear of added dairy, sweeteners, gluten, and grains. That may sound like a lot of off-the-table items, but you’d be surprised at how many Thanksgiving staples can be made paleo-approved. When in doubt, focus on whole foods! 

Protein: Turkey, Ham, or Salmon 

Sides: Mashed cauliflower (made with ghee or coconut cream), Brussel sprouts with crumbled bacon, mashed sweet potatoes (made with coconut oil, coconut cream, or ghee), homemade cranberry sauce, homemade gravy (use bone broth & arrowroot starch vs. flour to thicken), cranberry bacon stuffing made with paleo breadcrumbs, candied sweet potatoes or acorn squash made with pecans and maple syrup. 

Dessert: Paleo-friendly pumpkin pie (using grain-free pie crust and made with coconut cream and pure maple syrup), baked apples or pears with cinnamon, and a drizzle of pure maple syrup.

A Healthy Pescatarian Thanksgiving Plate

Aside from missing out on the quintessential dish of the holiday (Thanksgiving Turkey), enjoying a pescatarian Thanksgiving plate is quite simple! A pescatarian diet is defined as someone who follows a vegetarian diet but includes seafood, though many choose to eliminate all other animal-based products as well, including eggs and dairy. This means all plant-based whole foods such as fruits, veggies, nuts, and legumes (in addition to fish and sometimes eggs and dairy), are fair game at the holiday dinner table, making pescatarian recipes easy to make and delicious to enjoy.

Protein: Lean fish such as salmon, scallops, lobster, or sea bass.

Sides: Roasted or mashed sweet potatoes made with coconut or avocado oil, maple butternut squash roasted with pecans and cranberries, warm beet and ricotta kale salad (made with nut-based ricotta for a dairy-free option), roasted carrots with pesto, crispy balsamic Brussel sprouts, wild rice, and sweet potato stuffing. 

Dessert: Dairy-free pecan or apple pie sweetened with dates and maple syrup with an almond flour crust (which can be made without eggs).

A Healthy Vegan Thanksgiving Plate 

While eating vegan may sound difficult this time of year, there are so many delicious plant-based options available. You can easily make a yummy tofurkey dish in place of the traditional turkey and load your plate up with delicious and nourishing veggies. And, if tofu isn’t your thing, you can still make a nourishing plate by combining various plant foods like beans and rice to make a complete protein! Complete your dish with some roasted sweet potatoes or dairy-free mash potatoes for that comfort we all crave in our Thanksgiving meal. 

Protein: Vegan Tofurkey or baked tofu. 

Sides: Mashed potatoes or mashed sweet potatoes (use coconut cream), roasted sweet potatoes with olive oil, garlic, and onion, vegan stuffing, Brussel sprouts or asparagus, green beans, homemade cranberry sauce, vegan gravy. 

Dessert: Dairy-free pumpkin or apple pie, raw vegan pumpkin pie made with a date and nut crust and cashew-based filling, baked apples or pears with cinnamon, and a drizzle of pure maple syrup.

A Healthy Whole30 Thanksgiving Plate 

When it comes to putting together your Whole30 Thanksgiving plate, it will look pretty similar to what a Paleo dieter would eat. The focus here is going to be on selecting the highest quality food options possible and steering clear of all sweeteners. Focusing on fresh, whole foods is the easiest way to navigate this menu! 

The trickiest thing about eating Whole30 during Thanksgiving is dessert! We got a little creative and are sharing a real food, sugar-free dessert idea below.

Protein: Organic turkey. 

Sides: Mashed cauliflower made with ghee and garlic, roasted sweet potato cubes with cranberries, Brussel sprouts, asparagus, homemade cranberry sauce (swap out the honey for a splash of freshly squeezed orange juice), homemade gravy (use bone broth & arrowroot starch vs. flour to thicken), bacon-wrapped dates, deviled eggs made with avocado, carrots roasted with garlic and parsley.  

Dessert: Baked apples, pears, or grapefruit with a sprinkle of cinnamon, a baked sweet potato with a dollop of ghee, and a sprinkle of ground cinnamon, nutmeg, and clove, topped with crushed pecans or walnuts, or dates stuffed with almonds, pecans, or walnuts.

A Healthy Gluten-Free Thanksgiving Plate 

Eating gluten-free is so much easier than it was even just a few years ago. With so many people adopting this dietary style, it’s easy to find gluten-free alternatives for virtually any food or recipe (think: gluten-free pie crusts, bread for stuffing, dinner rolls, and baking flours) at almost any grocery store. Or better yet, stick to real, whole foods that are naturally gluten-free for your Thanksgiving feast. 

Here are some ideas of what you can add to your gluten-free Thanksgiving plate. 

Protein: Turkey, fish, or tofu 

Sides: Mashed cauliflower made with ghee and garlic, roasted sweet potato cubes with cranberries, Brussel sprouts, or asparagus, homemade cranberry sauce, homemade gravy (use arrowroot starch vs. flour to thicken), stuffing made with cranberries, sweet potatoes, and gluten-free bread, green beans sauteed with mushrooms, onions, and almonds, cauliflower.   

Dessert  Pumpkin, pecan, or apple pie made with a gluten-free almond flour pie crust, Dairy-Free Pumpkin Pie Parfait, Mini Sticky Date Pudding.

Have a Healthy & Happy Thanksgiving No Matter What Your Eating Style 

Whether you’re hosting Thanksgiving dinner or just trying to stay on track with a healthy eating plan, use these healthy sample menus to guide you through the holiday with ease. While we often think about comfort foods and heavy carbs when it comes to Thanksgiving, there are so many yummy ways to enjoy this holiday, no matter what your dietary preference or your dietary restrictions may be. 

A lot of this also comes down to mindset — it’s about thinking about all the foods we can have and not so much about the foods we can’t. This mindset shift is huge and can be a total game-changer when it comes to helping you create your healthy Thanksgiving plate and enjoying every bite of it! 

If you splurge a little, that’s ok too! Do your best to stay on track, but enjoy yourself without the guilt or stress. And, if you overdo it, tomorrow’s a new day. 

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We’ve partnered with Daily Harvest to offer easy prep breakfast hacks to fuel even the busiest mornings. Unlike most meal delivery services, Daily Harvest is built on real fruit and vegetables and they make healthy eating easy. Daily Harvest is delivered right to your door, so you’ll always have nourishing meals on hand that can be ready in minutes. 

Read on to find out how keeping your freezer stocked with delicious meals from Daily Harvest will give your morning breakfast routine a serious boost. 

Why Breakfast is So Important

Aside from curbing hunger cravings and fueling our morning, breakfast is one of the most important meals of the day. Research suggests starting the day with a healthy breakfast can increase productivity and concentration, prevent mid-day energy dips, and even support weight loss goals. 

But, keep in mind — not all breakfast foods are created equal. So, if you want to set your day up for success, consider how you’re fueling your body. 

Ready to whip up an easy prep breakfast? Here are the most nutritious foods to add to your morning meal according to research.

The Best Foods to Eat For Breakfast According to Research

Protein-Rich Foods

According to research, protein-rich breakfast foods keep us feeling full longer, thanks to the hunger hormone ghrelin. Increased satiety means fewer cravings, less snacking, and lessened chances for overeating! Plus, protein-rich foods could help us reach our fitness goals by revving up our metabolism and keeping our blood sugar levels balanced. Reduced sugar cravings and more calories burned, all thanks to a delicious protein-packed meal? Sounds like a win-win.

Protein-rich foods include: 

• Salmon
• Eggs
• Greek yogurt
• Protein powder
• Nuts and seeds (such as hemp seeds, chia seeds, walnuts, and almonds)

Try these easy prep breakfast ideas for an extra protein boost: add a scoop of nut butter to your smoothie, make a loaded yogurt bowl, or meal prep a yummy chia pudding! Better yet, have a ready-in-minutes option with Daily Harvest’s Oat bowls or Smoothies. 

Fiber-Rich Foods 

Despite its known health benefits, fiber is one of the most overlooked nutrients. In fact, only about 5% of Americans meet the daily recommended requirements! So, adding fiber to your first meal of the day may be a good idea to help support digestion, satiety, and blood sugar. 

Fiber-rich foods include:

• Berries 
• Chia seeds
• Oats
• Almonds
• Avocados

While a majority of Americans are deficient, eating a fiber-rich diet is easier than you think. One of the best ways to increase fiber? Increasing your daily intake of fruit and veggies! And, with more than 90 different fruit and veggie-filled options, Daily Harvest makes doing so convenient and delicious. Simply stock your freezer with your favorite Smoothie, Oat Bowl, Harvest Bowl, and more, and kick off the day fueled and full of fiber.

Complex Carbs 

With the rise in Keto and Paleo diets, there’s (understandably) a lot of misinformation surrounding carbs and their role in a healthy diet. Remember: everyone has different dietary needs — just because your neighbor is cutting out carbs doesn’t mean you should! To be clear, carbs can be a healthy addition to your breakfast plate if you’re reaching for healthy sources like complex carbs. Research suggests they can even support weight loss and provide you with a steady stream of energy! 

Complex carbs include:

• Rolled Oats 
• Sweet Potatoes 
• Quinoa 
• Chickpeas

For an easy prep breakfast idea, add a spoonful of oats to your smoothie or make overnight oats. Don’t have time to prepare something yourself? When time is of the essence, grab a Daily Harvest Oat Bowl and head out the door. 

Healthy Fats 

Did you know that healthy fats are needed to absorb fat-soluble vitamins such as vitamins A, D, E, and K? That’s right — incorporating foods like avocado or nuts could increase the nutrient absorption of your breakfast! Plus, healthy fats increase satiety, balance blood sugar, and boost energy.

Healthy fats include:

• Avocado 
• Nuts and nut butter (such as walnuts, almonds, and pistachios)
• Seeds (such as hemp seeds, flax seeds, and pumpkin seeds)
• Whole eggs

For a simple breakfast hack, keep a jar full of mixed nuts and seeds stored in your fridge. Simply sprinkle a spoonful on your favorite breakfast — everything from smoothies to avocado toast — to absorb all the benefits. Daily Harvest also offers deliciously balanced smoothies and breakfast options that make it easy to add healthy fats to your morning rush! With smoothies like Chocolate + Blueberry and Cold Brew + Almond, adding healthy fats to your breakfast has never been more delicious.   

4 Easy Prep Breakfast Ideas

Anything to make the mornings easier, right? With these easy prep breakfast ideas, you’ll never have to leave the house hungry again. Prep and pack the night before or toss these healthy meal-prep breakfast foods together in the morning!

Here are some nutritious and delicious options to help make mornings that much simpler. 

#1 Protein-Rich Overnight Oats 

What’s not to love about overnight oats? They’re easy to customize for any dietary or taste preference, they taste like dessert, and they take minutes to prep. Plus, oats are loaded with dietary fiber and complex carbs making them a healthy breakfast food to prevent cravings and keep us satiated!

New to making overnight oats? Check out our detailed guide on how to make overnight oats, including five delicious flavor variations. 

And for those busy weeks when you can’t be bothered in the kitchen, Daily Harvest is there to fuel your mornings. Stashed away in our freezer, you’ll find a delicious assortment of Daily Harvest Oat Bowls! These options take the stress out of busy mornings while nourishing us with a delicious, on-the-go blend of fruits, veggies, and superfoods. 

No need to measure, chop, prep, or stir. Simply add ⅓  cup of your favorite liquid, give it a quick stir, cover, and let it sit in the fridge overnight (or at least 6 hours) to work its magic. Grab and go the next day for cold overnight oats, or heat it up on the stovetop for a cozier breakfast option. Trust us, you can’t go wrong either way. 

And if you want to take your oat-filled morning to the next level, try soaking your overnight oats in creamy oat milk. Its naturally creamy flavor enhances the already decadent dairy-free experience. 

#2 Daily Harvest Smoothies 

Take easy prep breakfast to the next level with Daily Harvest. When you’re pressed for time, why make your own smoothie when you could have someone else do the prep work for you? 

And, we’re not talking about a trip to the local smoothie shop! While I love a good açaí bowl, the average “healthy” blend is often full of sugar and devoid of most other nutrients. Sometimes a single bowl can have upwards of three bananas, not to mention the sweetened açaí puree thrown into the mix! Add toppings and a liquid for blending, and you’re looking at 1,000 calories, easy. 

That’s why I stick to Daily Harvest. Unlike the standard fruit smoothie, Daily Harvest Smoothies combine fruit with veggies, nuts, seeds, and superfoods. These nutritious foods add fiber, vitamins, and minerals to each blend while increasing satiety, boosting protein, and preventing a blood sugar surge. 

All you have to do is reach in your freezer, add your preferred liquid of choice, and blend that baby up! Convenient, nutritious fuel made in minutes. And, all Daily Harvest smoothies (and meals) are plant-based, gluten-free, and made with 95% organic ingredients. A done-for-you option that is built on real, wholesome ingredients.

Banana + Almond 

Ok, where are our dessert lovers at? We tried Daily Harvest’s new Banana + Almond high protein option smoothie … and wow, it tastes like nut butter-swirled banana bread in the form of ice cream. Except it’s dairy-free and filled with plant-based protein thanks to flaxseeds, nut butter (made from hazelnuts, cashews, almonds, and sun shower seeds), and a specialty almond protein blend made by Daily Harvest themselves. This new smoothie was specifically created to be a higher protein option and the protein blend is made from ground almonds, but that’s not all. To make this protein blend even healthier, they press out the oil to boost the protein content and reduce fat — genius. And I can vouch, no bloat! 

Seriously, I can’t recommend this Smoothie enough. All I did was grab it from my freezer and blend it up with oat milk. It was so indulgent and creamy that I found myself double-checking the ingredients… I couldn’t believe something so healthy could taste SO delicious. And it made for a perfect post-workout treat with the optimal carb to protein ratio. Its 42 grams of carbs (thanks to potassium-rich banana) complement the 15 grams of plant-based protein to help restore glycogen and speed the recovery process. Plus, it gave me a nice little energy boost with subtly sweet notes of adaptogenic maca blended in this superfood mix. Daily Harvest, you really outdid yourself with this one (in the best possible way). 

Passion Fruit + Pineapple 

When you can’t sip a pina colada on the beach, this Passion Fruit + Pineapple smoothie is the next best thing. This new Daily Harvest blend truly tastes like a mango-inspired pina colada, but it’s actually good for you. One of the star ingredients in this blend is Soursop, a prickly tropical green fruit that’s full of Vitamin C and antioxidant-rich ingredients to support immunity and fight inflammation. 

Each creamy spoonful felt like a tropical oasis in my mouth. Best of all, every bite was helping to support my body’s natural defenses. How, you ask? Well, this powerful immune-supporting blend also contains banana, pineapple, and Camu Camu — one of the most potent Vitamin C-rich foods! Why take supplements when you can eat your Vitamins in the form of a delicious superfood smoothie?

All you have to do is add your favorite liquid of choice and blend it up! I opted for oat milk to make a thick and creamy smoothie bowl. If oat milk isn’t your thing, try blending it with coconut water to keep the tropical vibes going!

Smoothie: Mint + Cacao

Transport your taste buds back to childhood with this Mint + Cacao Smoothie. As you sip away the stress of busy mornings, feel good knowing this easy prep breakfast is made without added sugar or artificial ingredients. In fact, this smoothie is built on organic fruits and veggies and contains whole ingredients like organic bananas, spinach, cacao, cashew butter, chlorella, vanilla bean, and peppermint. 

And, these ingredients come with jam-packed nutrients to fuel your morning. This smoothie is a rich source of vitamin D, potassium, and iron, plus it’s loaded with powerful polyphenols and flavonoids thanks to antioxidant-rich cacao nibs. Plus, it contains chlorella — a nutrient-dense freshwater algae that contains both vitamin D and B12, two nutrients needed to support bone health, immunity, and metabolism. What better way to kick off the morning?

#3 Energy Bites 

Every time we make our protein-packed energy bites, we question how something this healthy can be so delicious! But, it’s true — energy bites are one the healthiest and easiest breakfast foods to meal prep. And, it’s easy to mix in all those good-for-you nutrients like protein, healthy fats, and fiber. 

While it’s fun to get creative in the kitchen and whip up our own recipe (plus, recipe testing means eating that no-bake batter), sometimes we wish they were already prepared and waiting in our freezer. 

It looks like Daily Harvest ticks this box too. Luckily for us (and you) one of their 9 collections is none other than their energy bites! Think: flavors like Cacao Nib + Vanilla, and Hazelnut + Chocolate… are we drooling, or is that you? Whatever the case, add these to your easy meal prep breakfast menu.

#4 Egg Muffins

Low-cal, protein-packed, and full of veggies. Enter: egg muffins! Egg muffins are the ultimate breakfast-made-easy recipe! Don’t believe us? This easy prep breakfast food can literally be made in minutes. Simply whisk a dozen eggs, stir in your favorite chopped veggies, grease a muffin tin, and bake for 10 minutes. Voila! You can even enjoy them hot or cold. 

For a more balanced plate, pair your egg muffins with some mashed avocado for healthy fats and leftover sweet potato for clean carbs! You can also pair your egg muffins with Daily Harvest’s Sweet Potato + Wild Rice Hash. 

Grab and Go Meals to Fuel Busy Mornings

While we can’t add more hours to your day, we can optimize your time! When life gets busy, having quick, healthy meals on hand is a *must* — especially when it comes to breakfast. That’s why we love keeping our freezer stacked with Daily Harvest.

Daily Harvest makes busy mornings simple with easy prep breakfast options ready to grab and go. When weekend meal prep isn’t on the agenda, no need to stress. Just head to the freezer, grab your favorite breakfast, and get ready to crush the day as you head out the door! 

Ready to give your busy mornings a nutritious boost? In partnership with Daily Harvest, we have an exclusive offer for you! Get up to $40 off your first box with the code FITON. Click here to get started — your mornings are about to get a whole lot more delicious! 

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What’s more? It can be easily modified for any eating plan or dietary preference. Swap out lentils for chickpeas or black beans, skip the legumes altogether and load up with various veggies, or top off your plate with extra protein like shredded chicken or hard-boiled eggs. 

Stuffed Sweet Potato Ingredients

This yummy recipe is stuffed with a balanced proportion of macronutrients to keep you nourished — think: clean carbs, healthy fats, and protein-rich plant foods!

Sweet Potato 

The star of this plant-based dish is none other than nature’s comfort food: sweet potato. Sweet potatoes are a seasonal fall food full of Vitamin A, antioxidants, and gut-supporting nutrients like fiber.

Now that sweet potatoes are in season, there are tons of types to choose from! Switch up this recipe by subbing traditional sweet potatoes for one of its nutritious cousins. Try Japanese sweet potatoes for a slightly sweet flavor, or purple sweet potatoes for something more starchy and hearty.

Avocado 

Avocado makes a nutritious, healthy swap for butter or sour cream, two fat sources typically used to flavor potato dishes. Avocados are a healthy fat source full of fiber, filled with potassium (even more than a banana!), and rich in omega-3 fatty acids. 

RELATED: The Healthiest Fats to Add to Your Diet

Lentils

We opted for lentils as our primary protein source — they’re low in fat, rich in protein, and plant-based to support all types of diets! Did you know this plant-based legume contains an impressive 18 grams of protein per cup? Plus, a single cup contains more than 20% of your daily fiber, iron, potassium, and folate needs — just to name a few! Impressive, huh? 

Pumpkin Seeds 

With high levels of minerals like zinc, manganese, magnesium, and copper, these small but mighty seeds add the perfect amount of nutritious crunch to top off our dish. Plus, one cup contains an additional 7 grams of protein! Who said you need meat to get your daily protein needs?

Parsley 

We decided to add a fresh element of seasonal flavor by seasoning our plate with detoxifying parsley. Parsley is rich in Vitamins A, C, and K and full of anti-inflammatory properties. Don’t be afraid to get heavy-handed with this flavorful herb!

Tahini 

Did you know you can make a creamy and delicious dressing without adding oil? We subbed tahini for a nutritious oil replacement — get the satiating fat benefits with the addition of other nutrients like protein and B vitamins.

Lemon Juice 

Forget empty calories, artificial ingredients, and sneaky sugars — flavor your dish the healthy way by making your own dressing! We used lemon juice for a low-cal, fresh, and flavorful way to spice up this dish.

Protein-Packed Stuffed Sweet Potatoes With Lemon Tahini Dressing

Ingredients:

• 4 sweet potatoes
• 2 avocados
• Sea salt & black pepper, to taste
• 1 cup lentils, cooked
• 2 tbsp pumpkin seeds 
• 2 tbsp fresh parsley
• 1 tbsp red pepper flakes

For the dressing

• 1 tsp sea salt
• 2 tbsp lemon juice
• 1 tsp ground cumin
• ¼ cup warm water
• 2 tbsp tahini

Step #1: Prep Your Ingredients & Cook Your Sweet Potato Base

Start by preheating the oven to 350°F and line a baking tray with parchment paper, then gather all of your ingredients for the base recipe and dressing.

Place the sweet potatoes evenly on the tray, and using a fork, poke holes in each sweet potato. Bake for 45-60 minutes or until the sweet potatoes are soft and cooked through.

Step #2: Prepare Avocado Filling

While the sweet potatoes are cooking, prep avocados for the sweet potato filling. Slice lengthwise and remove the pit. Scoop out the avocado flesh, and add to a separate bowl. Season with salt and pepper to taste. 

While the sweet potatoes are cooking, mash the avocado in a separate bowl with a generous pinch of salt and pepper. Set aside. 

Step #3: Make The Dressing

Make the dressing by adding the lemon juice, tahini, water, cumin, garlic, salt, and pepper to a mixing bowl and whisk. Set aside

Step #4: Remove Sweet Potatoes From The Oven

Once the sweet potatoes are cooked, remove them from the oven and allow them to slightly cool before cutting them in half. Scrape half of the sweet potato flesh out, leaving room to add the cooked lentils and mashed avocado. 

Step #5: Fill Your Sweet Potatoes With the Base & Bake

Fill each sweet potato with lentils. Return to the oven and cook for an additional 10 minutes.

Step #6: Toast the Pumpkin Seeds

While the sweet potatoes are cooking for the additional 10 minutes, evenly spread the pumpkin seeds on another lined baking tray and place in the oven for 5-10 minutes, until toasted and slightly golden.

Step #7: Fully Stuff & Dress Your Sweet Potatoes

Remove sweet potato and top with avocado, pumpkin seeds, chopped parsley, and red pepper flakes. Drizzle with the tahini dressing and enjoy!

Protein-Packed Ways to Fuel Your Fall Menu 

Comfort food made easy, healthy, and flavorful. Add this protein-packed dish to your meal plan and prepare to soak in the comforting (plant-based) flavors of fall. With ingredients this healthy, keeping up with your fall fitness goals is looking easier than ever. 

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Making healthy food swaps can give the body nutrients that add benefits beyond what can be seen to ensure that all systems run at peak performance. As a Registered Dietitian Nutritionist, I am mindful of the big picture and balance over time that will help support long-term health goals. Experiment with these food swaps and see what works best for you. 

23 Healthy Food Swaps 

#1 Natural Peanut Butter VS. Traditional

When first making this healthy swap, you may miss the creamy texture of the traditional version.  Over time, taste buds will adapt, and you may notice the sweetness of the traditional version as many brands add sugar. When choosing less processed peanut butter, read the label and look for options with just two ingredients — peanuts and salt.  Keep an eye on the portion size (2 Tablespoons max) and reap the nutritional benefits of this tried and true favorite. 

#2 Banana Based Nice Cream Vs. Dairy-Based Traditional Ice Cream

Simply blending a frozen banana with some vanilla extract and milk of your choice will give you a creamy and sweet dessert that is just as satisfying as the real deal, but with a fraction of the fat and calories. 

RELATED: The Best Banana Nice Cream + 10 Delicious Flavors

#3 Dates, Honey, Pure Maple Syrup VS. Refined Sugar

While all of these choices offer up a satisfying sweet flavor, sugar gives you nothing in the nutrition department other than empty calories. Dates, honey, and 100% pure maple syrup, on the other hand, give your body a boost of antioxidants, minerals, and other nutrients that help support your overall health. 

RELATED: 15 Healthy Swaps to Turn Dessert Into a Guilt-Free Treat

#4 Farro Instead of Pasta

Ready to try a new grain? Try farro. This ancient grain is packed with fiber and protein with the texture of barley. Add to soups or mix into salad greens. It can also be eaten at breakfast in place of oatmeal. 

#5 Seltzer VS. Diet Soda

You may have already swapped your regular soda for diet. While this swap may seem like a good idea to cut calories — mounting data suggests that the body can’t be fooled for long. The non-nutritive sweeteners in diet drinks have a potential impact on the brain, insulin confusion and may even contribute to weight gain. There are so many varieties of flavored seltzers to sample; you’re bound to find fizzy favorites.  

#6 Greek Yogurt VS. Sour Cream

Swapping out plain Greek yogurt for sour cream gives all of the creaminess with more nutrition. For about the same amount of calories, Greek yogurt provides protein, probiotics, B-vitamins, and calcium.  Buy a tub and give it a try with several different meals. Did you know it can take up to 12 times to develop a taste for a new food?

#7 Coconut Milk Vs. Coffee Creamer 

While black coffee is naturally calorie and sugar-free, it can need a little more “oomph” for some people. Skipping sweetened coffee creamer and instead using unsweetened coconut milk will spare your body from unhealthy oils, sugars, and artificial ingredients. 

#8 Veggies With Hummus VS. Chips 

Need a crunch? While chips are a lot of people’s go-to, they are not the most healthful choice. Swapping chips for crunchy fresh veggies can give you that satisfaction with a boost of nutrients and far fewer calories. Dip them in hummus for an added fiber boost.

#9 Few Pieces of Dark Chocolate VS. Candy 

If the sweet tooth strikes, candy is the first thing that many people reach for. But while candy can taste delicious, it gives your body nothing that will help you live a healthier life. Dark chocolate, on the other hand, is loaded with natural antioxidants, magnesium, and a slew of other health-supporting nutrients. Eat a few pieces of dark chocolate slowly and savor the sweet and satisfying flavor. 

#10 Whipped Goat Cheese VS. Cheddar

Whipping a food adds air and, as a result, volume. With higher-calorie foods like cheese, whipped versions are a great option to enjoy the flavor without so many calories. Whipped versions also make it easier to spread and smear or vegetables and crackers. 

#11 Open Face Your Sammy

Sometimes a sandwich is the quickest, easiest, and healthiest option available. Stop first and ask if you need all of the bread? A simple fix is to make a sandwich open-faced and top with lettuce and tomato. Add pickles or pepperoncini peppers for zest. 

RELATED: Love Bread? This is The Healthiest Kind According to an RD

#12 Boston Bibb Lettuce VS. Bread

While sandwiches are super easy and convenient, sometimes you might choose to skip the bread altogether — Boston bibb or romaine lettuce makes a great swap to mix up a lunchbox.  

#13 Homemade Salad Dressing VS. Store-Bought

Making salad dressings is quicker and easier than you think. The benefit is to moderate the amount of fat, salt, and sugar added for a fresher and healthier version.  Double the amount of vinegar or lemon to cut the amount of oil — this saves calories and adds some zest and zing.  

#14 Chia Seed Pudding VS. Pudding In A Cup

Making chia seed pudding is another food that is easy and quick to make. Chia seeds are little nutritional powerhouses — packed with protein, antioxidants, and fiber.  There are countless versions to keep it interesting. Enjoy at breakfast or for a snack.  

RELATED: 95% of People Don’t Get Enough of This Nutrient 

#15 Cauliflower Rice VS. Rice

Frozen versions are quick in a pinch and cut down prep time. If you want to grate it yourself, go for it, but feel free to save time and effort with a just as good frozen option.  Use plain as a side, or add mushrooms and spinach with a lean protein to round it out for the main event. 

RELATED: 5 Ways to Use Cauliflower You Haven’t Tried Yet

#16 Add More Color To Your Plate

Instead of french fries, try some baked sweet potato wedges. The rich orange color will give your body a boost of beta carotene, and the method of cooking will save you a ton of calories. 

#17 Plain Latte VS. Flavored

A plain latte with low-fat milk or non-dairy milk (almond, oat, or soy) is a great on-the-go option. Be careful when adding flavors — these flavors are syrups with a fair amount of sugar or sugar-free, non-nutritive sweeteners. If you need a little sweetness, try a drizzle of honey or pure maple syrup. 

RELATED: How to Make The Perfect Iced Coffee 

#18 Breakfast Sandwich VS. Muffin 

Muffins are essentially cake, and better options are available on your morning coffee run. Keep it simple — look for breakfast sandwich options on an English muffin, flatbread, or in a wrap. Use your nutrition know-how and avoid croissants and bagels. In place of a muffin, try an egg and cheese with ham on an English muffin or scrambled egg wraps packed with vegetables.   

#19 Guacamole VS. A Cheesy Dip

Guacamole is made from whole, fresh avocados — which have heart-healthy fats and are high in both potassium and fiber.  While you enjoy this savory starter, share among the group to help keep an eye on your serving size. 

RELATED: The Healthiest Fats You Can Eat Every Day 

#20 Oil Atomizer For Cooking Spray

While it may seem a little nit-picky, the more foods you can keep as close to their original version, the better. Purchase an atomizer for $10-$12, pour in the oil of choice, and voila — a spay oil in a healthier, less processed version that benefits the body and the environment. 

#21 Stove-top Popcorn VS. Microwave

Freshly popped popcorn smells and tastes yummy. A little oil goes a long way. Flavor to your liking when warm and only pop what you need to avoid mindless munching.  

#22 Substitute One Plant-based Meal A Week  

There is no downside to eating more plant-based meals. Give it a try and swap in mushrooms or beans in place of meat. There are many varieties of both, that you’re bound to find a couple of family favorites. Swapping out even one meal a week with a plant-based option has both health and environmental benefits.    

#23 Enjoy Dried Fruit VS. Gummy Bears

Gummy bears, gummy worms, or any other gummy candy typically offers no nutritional value. Dried mangos, apples, or really any other fruit, on the other hand, are loaded with vitamins, minerals, and antioxidants to help fuel your body with key nutrients. 

Add it All Up!  

When making healthy food swaps, a little effort can go a long way. Have some fun — sample and experiment with these suggestions in your own kitchen to see what sticks with your personal lifestyle. Soon, you will see that small changes in your diet can result in profound results when it comes to your health and well-being. Practice these changes consistently and watch them become habits. Soon enough, all of the small changes will add up to big results.   

Want more healthy eating inspiration? Sign up for FitOn PRO and get access to personalized meal plans and delicious recipes.

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RELATED: 10 Best Healthy Eating Secrets to Simplify Clean Eating

The Top 10 Clean Eating Recipes to Try 

#1 2-Step Chocolate & Peanut Butter Overnight Oats

One of FitOn PRO’S favorite clean eating recipes, this 2-Step Chocolate & Peanut Butter Overnight Oats recipe makes for the ultimate easy grab and go breakfast or nourishing snack to help keep your healthy eating goals on track. 

Ingredients

• ½ cup oats, rolled
• 1 tbsp chia seeds
• 1 cup almond milk, or milk of choice
• 1 tsp cinnamon
• 1 tsp cacao powder
• 1 serving chocolate protein powder
• ½ banana, mashed
• 1 tbsp peanut butter
• Berries, to serve
• Granola, to serve

Directions

Step #1: In a jar or bowl, combine the oats, chia seeds, and almond milk or milk of choice. Stir to combine and place in the fridge to soak overnight.

Step #2: Once the oats have soaked, add the cacao powder, chocolate protein, peanut butter, and mashed banana. If the mixture is too thick, add some more milk.

Step #3: Top with fresh berries and granola to serve.

#2 Creamy Broccoli Pasta

Turns out pasta can be healthy, and this Creamy Broccoli Pasta does not disappoint! Packed full of flavor and wholesome ingredients, this is a must-try weeknight dinner. 

Ingredients

• 2 heads broccoli, cut into florets
• 1 cup pasta of choice, cooked
• ¼ cup almond milk, or milk of choice
• 3 tbsp olive oil
• 1 tbsp parmesan cheese, shaved, to serve (optional)
• salt, to taste
• black pepper, to taste
• chili flakes, to taste
• parmesan cheese, grated, to garnish
• basil leaves, to garnish

Directions

Step #1: Add the broccoli florets to a pot of boiling water and boil until they’re cooked through. Alternatively, steam the florets in a steaming basket until they’re cooked.

Step #2: Meanwhile, cook the pasta in a pot of salted water on the stove according to the packet instructions. Once cooked, strain the pasta. Set aside.

Step #3: Place the cooked broccoli in a food processor and blend until it forms a creamy consistency. Add your milk of choice, olive oil, salt, and pepper. Blend again. If the sauce is too thick, add 1-2 tbsp water.

Step #4: Add the broccoli sauce to the mixing bowl with the pasta. Stir to coat the pasta.

Step #5: To serve, top the pasta with Parmesan cheese and fresh basil.

#3 One Pan Honey Mustard Chicken

Chicken dinner never looked so good. This One Pan Honey Mustard Chicken requires minimal prep and clean up time, making it a clean eating recipe win that’s also perfect for busy weeknights. 

Ingredients 

• 10 Brussel sprouts, halved
• 1 basket cherry tomato, halved
• 1 bunch asparagus, ends chopped
• 1 tbsp extra virgin olive oil
• 1 tsp sea salt
• 2 chicken breast

For the marinade

• 2 tbsp fresh parsley, chopped
• 1 clove garlic
• 1 tbsp honey
• 1 tbsp dijon mustard
• 1 tbsp apple cider vinegar
• 2 tbsp olive oil

Directions

Step #1: Preheat the oven to 350°F. Line a baking tray with baking paper.

Step #2: Place the Brussels sprouts, cherry tomatoes, and asparagus on the baking tray. Drizzle with 1 tbsp olive oil and season with sea salt.

Step #3: To make the marinade, add all of the ingredients in a small bowl and whisk until they’re combined.

Step #4: Add two chicken breasts to the center of the tray and spoon over the marinade.

Step #5: Place the tray in the oven to bake for 30-35 minutes, or until the chicken breast is cooked and the vegetables are golden.

#4 Omelete with Greens & Avocado

A delicious, nourishing, and satisfying breakfast, this omelet makes a great addition to a clean eating plan. 

Ingredients

• 1 tsp coconut oil
• 2 eggs, beaten lightly
• Handful fresh parsley, chopped
• sea salt & black pepper
• Handful mixed greens
• ¼ avocado, sliced
• Sesame seeds to garnish 
• Toast of choice for serving

Directions

Step #1: Heat 1 tsp coconut oil in a small non-stick frying pan over medium heat.

Step #2: Combine the whisked eggs and parsley in a bowl. Season with salt and pepper.

Step #3: Add whisked eggs to a frying pan and cook for 1-2 minutes, or until the omelet starts to bubble and the egg sets. Using a spatula, flip and cook for another 1-2 minutes, until the omelet is golden on both sides.

Step #4: Transfer the omelet to a plate and serve with mixed greens, sliced avocado, and a sprinkle of sesame seeds.

Step #5: Serve with 1 slice of sourdough rye bread, toasted.

#5 Cleanse Bowl

The perfect dish to kickstart your new year, this Cleanse Bowl is a delicious clean eating recipe that’s bursting with healthy fats and antioxidant-rich ingredients. Enjoy this nutritious dish for lunch or dinner. 

Ingredients

• ¼ butternut squash
• 1 tbsp olive oil
• ½ cup quinoa, cooked
• ½ avocado, cubed
• 1 carrot, grated
• 1 beetroot, grated
• 2 handfuls baby spinach
• Sea salt, to taste
• Sesame seeds, to serve
• Chili flakes, to serve

For The Dressing

• 1 tbsp lemon juice 
• 1 tsp turmeric 
• 1 tbsp olive oil 
• 1 tbsp tahini 

Directions

Step #1: Preheat oven to 350°F. Line a baking tray with baking paper.

Step #2: Slice the butternut squash into long wedges and arrange them on the baking tray. Drizzle with olive oil. Place in the oven for 35-40 minutes, or until it is cooked through and slightly caramelized.

Step #3: Meanwhile, make the dressing by adding all of the dressing ingredients in a small bowl and whisking until combined.

Step #4: To serve, divide the cooked quinoa, avocado, grated carrot, beetroot, spinach, and roasted butternut squash between bowls.

Step #5: Drizzle over the dressing and finish with a pinch of salt, sesame seeds, and chili flakes.

#6 Japanese Salmon Bowl

Here’s a nutritionally balanced meal that’s easy to make and absolutely delicious. Enjoy it for lunch or dinner. 

Ingredients

• 10 brussel sprouts, chopped
• 3 tbsp olive oil
• Sea salt, to taste
• 2 salmon fillets
• 1 bunch kale, washed and shredded
• 2 cups cauliflower rice
• 1 tsp curry powder

For The Marinade

• 1 tbsp sesame seeds
• 1 tsp honey (optional)
• 1 tsp sesame oil
• 1 tsp dijon mustard
• ¼ cup tamari

Directions

Step #1: Preheat the oven to 350°F. Line a baking tray with baking paper.

Step #2: Place the Brussels sprouts on the prepared baking tray. Coat with 1 tbsp olive or coconut oil, season with salt, and roast in the oven for 20 minutes.

Step #3: Meanwhile, make the marinade by combining all of the ingredients in a bowl. Whisk until combined.

Step #4: Remove the Brussels sprouts after 20 minutes and place the salmon fillets on the baking tray. Spoon the marinade over fillets and place back in the oven for a further 13-15 minutes, or until the salmon is cooked to your liking.

Step #5: While salmon is cooking, heat a pan over medium-high heat and add 1 tbsp oil. Add kale and sauté for 2-3 minutes until it has wilted. Remove from the pan and set aside.

Step #6: Heat the remaining oil in the pan and add the cauliflower rice. Season with the curry powder or ground turmeric, season with salt, and sauté for 2-3 minutes until it’s cooked.

Step #7: Remove salmon and Brussels sprouts from the oven and serve between two bowls. Add the sautéed kale and cauliflower rice to bowls.

#7 Healthy Chicken Pesto Pasta

Who doesn’t love pesto pasta? This dish takes a healthy spin on the traditional pasta dish and is served with grated parmesan. It’s simply delicious.  

Ingredients

• 1 tbsp olive oil
• 2 chicken breast, cut into thin slices
• 2 tbsp pesto
• Sea salt, to taste
• 1 head broccoli, chopped into florets
• 2 cups gluten-free pasta, cooked 
• basil leaves, to garnish
• Parmesan cheese, to serve

Directions

Step #1: Heat the olive oil in a non-stick frying pan over medium heat.

Step #2: Add the sliced chicken breasts and 1 tbsp of pesto to the pan. Season generously with salt and sauté until the chicken is cooked through.

Step #3: In the meantime, cook the pasta according to the packet instructions.

Step #4: Once the chicken is cooked, add the chopped broccoli and continue to sauté for another 3-4 minutes.

Step #5: Add the cooked pasta to the pan with the chicken and add 1 more tbsp of pesto. Stir and top with fresh basil.

Step #6: Serve.

#8 Blood Sugar Balancing Smoothie

Adding a daily smoothie to your clean eating plan? Look no further than this delicious Blood Sugar Balancing Smoothie. Enjoy it for breakfast or as a healthy snack between meals. 

Ingredients

• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• 1 tbsp chia seeds (optional)
• 1 tbsp almond butter (optional)
• 1 cup ice cubes
• 1 tsp cinnamon
• 1 tsp stevia granules (optional)

Directions

Step #1: Place all of the ingredients into a high-speed blender and blend until smooth. Pour into a glass and enjoy!

#9 Healthy Mexican Tacos

Ready to add a healthy spin to Taco Tuesday? This clean eating recipe is a fan favorite. Easy to make and packed full of flavor — you can’t go wrong with these Healthy Mexican Tacos. 

Ingredients

• ½ cup brown rice or cauliflower rice
• 2 leaves Romaine lettuce
• 2½ tbsp olive oil
• 1 red onion, chopped
• 1 lbs ground beef
• ½ cup napoletana sauce
• 1 tsp curry powder
• 1 pinch sea salt
• 2 carrots, chopped
• 1 basket cherry tomato, chopped
• 1 avocado, smashed

Directions

Step #1: Cook the brown rice (if using) according to the packet instructions. Set aside.

Step #2: Cook the cauliflower rice (if using) by placing 1 head of cauliflower florets in a food processor. Blend until it forms a rice-like consistency. In a medium frying pan over medium heat, add 1 tbsp olive oil. Add the cauliflower rice and gently sauté it for 5-7, or until it’s golden and toasted. Set aside.

Step #3: Wash the lettuce and tear off individual lettuce leaves to use as tacos.

Step #4: Heat 1 tbsp olive oil in a frying pan over medium heat. Add the chopped red onion and sauté for 2-3 minutes until it’s cooked. Add the meat to the pan and break it up with a spoon. Continue to sauté until it is brown and cooked through.

Step #5: Once the meat is cooked, add the remaining olive oil, Napoletana sauce, curry powder, and a pinch of sea salt. Sauté for 2-3 minutes, until combined. Remove from heat and set aside.

Step #6: Place the lettuce cups on a serving plate and fill each cup with meat, chopped carrots, tomatoes, quinoa, or rice (if using). Top with smashed avocado.

RELATED: 5 Healthy Taco Recipes That Taste Better Than The Real Thing 

#10 3-Step Banana & Cinnamon Pancakes

These pancakes make healthy eating easy and delicious. They are a FitOn PRO favorite for a couple of reasons. One, they are super easy to make, and two they taste just as good as traditional pancakes without all the added sugar.  Here’s how to make them. 

Ingredients

• ½ cup oats
• 1 egg (optional)
• 1 tsp baking powder
• 1 tbsp chia seeds
• 1 banana
• 1 tsp cinnamon
• ¼ cup almond milk
• 1 tsp coconut oil

For the toppings

• ½ banana, sliced
• 1 tsp maple syrup (optional)

Directions

Step #1: To make the pancakes, place all of the ingredients, except the coconut oil, into a blender or food processor. Blend until you’ve reached a smooth consistency.

Step #2: Heat the coconut oil in a non-stick frying pan over medium heat. Add 2 tbsp of pancake mixture to the pan and fry for 2-3 minutes on each side, or until the pancakes are golden and cooked through.

Step #3: To serve, stack the pancakes on a plate and top with freshly sliced banana, raw nuts, and a drizzle maple syrup, if desired.

RELATED: Pancakes Just Got Healthy: 5 Ways to Enjoy Them For Breakfast or Dinner

Reach Your Goals Faster With Access to FitOn PRO’s Clean Eating Recipes 

Want to start your year off strong and simplify healthy eating? Sign up for FitOn PRO for access to exclusive recipes to help you reach your fitness goals faster without counting calories and with food you’ll love to eat. 

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And good news because we’re sharing seven of our favorite healthy desserts that you would never even know were much healthier than the real deal. 

These healthier treats are free of:

• Refined sugar
• Gluten
• Dairy

And, while they’re much healthier than the sugary alternatives, they taste pretty darn good.

7 Sugar Free Desserts You Need in Your Life 

#1 Blueberry Froyo 

Turns out, you can enjoy froyo without all the added sweeteners, and this is one of those healthy desserts that proves that you can enjoy dessert sans the side of guilt. 

Plus, all you need are a handful of ingredients and five minutes of time from prep to bowl (yes, please!) 

Ingredients:

• 1 frozen banana 
• 1 cup frozen blueberries 
• 1 tbsp almond butter
• ¼ cup unsweetened almond milk 
• 1 tsp pure vanilla extract
• Optional toppings: shredded unsweetened coconut, raw cacao nibs, almonds 

Add all ingredients to a food processor or high-speed blender and blend until the mixture turns into a soft-serve ice cream-like consistency. 

Top with desired toppings and enjoy! 

#2 Guilt-free Brownie Bites 

Making healthy desserts, like these guilt-free brownies, makes it easy to eat healthy. And, if you’re a big chocolate fan, you’re going to want in on this decadent treat. 

Made with Medjool dates for natural sweetness, and walnuts for some added healthy fat, have a batch of these on hand to combat any chocolate craving that comes on. 

Ingredients:

• 20 pitted Medjool dates 
• 1 cup raw walnuts 
• ¼ cup raw unsweetened cacao powder 
• 1 tsp pure vanilla extract
• ½ tsp sea salt 
• 2 tbsp water

Add all ingredients to a high-speed blender or food processor and blend until the mixture comes together. Add more water if needed. 

Transfer the mixture to a freezer-safe bowl and freeze for 15 minutes to make the dough easier to roll. 

Remove from the freezer and roll into bite-sized rounds. 

Store in the fridge until ready to enjoy. 

#3 Chocolate Covered Almonds 

Who doesn’t love another excuse to enjoy chocolate (are we right?) Now you can make a healthier dessert by using 70% or darker dark chocolate melted together with a bit of coconut oil as your base for chocolate covered almonds. 

Now you have a nutrient-packed dessert or decadent snack you can feel really great about munching on. 

#4 Dark Chocolate with Fruit 

Not in the mood to make something from scratch? No worries — healthy desserts can be as simple as grabbing a piece of dark chocolate and pairing it with your favorite fruit. It makes the perfect sweet treat without all the added refined sugar. 

Just be sure to stick to 70% or darker dark chocolate and double-check the label making sure it doesn’t contain added sugar. 

#5 Sliced Banana with Almond Butter

If you have a hankering for dessert after dinner, this healthier dessert makes a delicious and filling guilt-free treat. 

Simply slice a banana and add some almond butter. Sprinkle with raw cacao nibs if desired and enjoy. 

#6 Coconut Yogurt Bowl 

Yogurt parfaits can be healthy, and yes, they can be delicious enough to be turned into dessert. All you need is a cup of unsweetened coconut milk yogurt, some fresh berries, and raw cacao nibs. 

Grab a spoon and dig in. 

#7 Strawberries & Cream Popsicles 

Homemade popsicles are actually way easier to make than you may think, and they are one of those healthy desserts that you can enjoy all year long — you can even get fancy with it and change up the fruit to something in-season. 

Here’s how to make a simple strawberry popsicle recipe that also happens to be dairy-free (win!) 

Ingredients: 

• 2 cups unsweetened coconut milk yogurt 
• 1 banana, sliced 
• 1 cup strawberries
• 1 tsp pure vanilla extract

Add all ingredients to a high-speed blender and blend until smooth. 

Pour into popsicle molds and freeze for at least 8 hours. 

Keep in the freezer until ready to enjoy. 

See, You Can Have Your Cake and Eat it Too… The Healthy Way, Of Course

We believe that healthy eating should absolutely be delicious — you’re so much more likely to stick to your healthy eating goals if you allow yourself some room to enjoy what you love! 

So, if you’ve been craving dessert, but are wanting to do things a healthier way, use this list of seven healthy desserts. They may be exactly what you need when those sugar cravings kick in to help harness your inner power to say no to refined sugar, but yes to something that won’t leave you feeling deprived. 

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