30 under 30:

30 Recipes That Come Together

in 30 Minutes or Less
vegan, keto, paleo options & more

breakfast &
dessert recipes
included!
 Table of Contents 37 Instant Pot Berbere Lentil Stew
Breakfast 39 Chickpea Stew with Tomato, Kale & Lemon
7 Gluten-Free Blender Pancakes 41 Thai Shrimp Soup

Introduction
9 Raspberry French Toast 43 One-Pot Red Lentil Soup
11 Blueberry Superfood Overnight Oats 45 Vegan Pumpkin Curry
13 Red Pepper & Ham Egg Muffins 47 Vegetarian 4-Bean Chili
15 Chia Seed Cereal Bowl 49 “Cheddar” Pasta with Broccoli
51 Edamame & Mung Bean Fettucine
The world spins quickly – and we’re all busy! Main Courses with Green Tahini Sauce
At Vitacost.com, we understand that sometimes it feels
like we’ve got too much on our metaphorical plates to
19 Quick & Easy Bean Burgers 53 Cheese Tortellini in Creamy Tomato Sauce
prepare a literal plate of food. But relying on takeout 21 Asian Turkey Burgers 55 Mushroom & Leek Pesto Pizza
and drive-thrus can often make us feel more run-down
and unmotivated. The solution to your what’s-for-dinner 23 Vegetarian Tacos with TVP 57 Chicken Tenders with Homemade
debacle? Simple, nutrient-packed meals that come
25 Salmon Tostadas with Spicy Lime Crema Honey Mustard
together in less than 30 minutes.
Here are 30 of our favorite time-saving recipes 27 Quinoa Salad with Black Beans & Arugula Desserts
from our blog that satisfy a wide variety of dietary 29 Fish Taco Salad with Cilantro-Lime
preferences, from keto and vegan to sugar- and salt- 61 2-Minute Protein Brownie in a Mug
Vinaigrette
free. We’ve even included some breakfast and dessert
63 5-Ingredient Dessert Hummus
options for good measure! Eat, drink and be merry – 31 Chickpea Pasta Salad with Honey Mustard
with time to spare! Vinaigrette 65 Chocolate Peanut Butter Balls
33 Kelp Noodle Salad with Peanut Sauce 67 Paleo-Style Peach Cobbler
35 Stir-Fry Bowl with Veggies & Quinoa 69 Strawberry-Mint Dessert Pizza with Collagen
Breakfast
There’s always time for a nutritious breakfast!
While a packaged protein bar is a reliable
solution to a.m. chaos, we’re here to prove
that in 20 minutes you can get a healthy,
homemade dish ready instead of reaching for
that box in the pantry. Some of these recipes
can even be quickly prepped the night before
to make mornings extra easy-breezy! It takes a
few extra minutes – and only a few – to start
the day off on a wholesome note.
 Directions
Gluten-Free
1. Preheat a clean, non-stick frying pan over

Blender Pancakes
medium heat.

2. While the pan heats, combine all pancake

ingredients in a high-speed blender, scrapping
down the sides between pulses, if necessary.
334 calories | 3 g fat | 72 g carbs | 6 g protein
3. In fully heated pan, pour desired amount of
batter and cook for 2-3 minutes on each side.
Mixed in your blender, these flapjacks come together quickly and
Batter will make approximately 6 small
cook in only five minutes. Don’t have five minutes to spare? Make
pancakes, 4 medium-sized and 3 large.
them ahead of time and freeze — they can be reheated in a jiffy!
4. Repeat step 3 until all batter has been used.
by Margaret Chapman
Note: Store leftovers in the freezer for up to
2 months. To reheat, place in the oven at 325
degrees F for 6-8 minutes.
Ingredients
Serves 1–2
Pancakes Toppings (optional)
• ½ cup gluten-free rolled oats • Maple blueberry syrup vegan
• ½ cup white rice flour or plain maple syrup
• 2 Tbsp. coconut sugar, optional • Chia seeds
• ¼ tsp. baking soda • Pumpkin seeds
• ½ cup unsweetened • Coconut flakes
non-dairy milk • Fresh blueberries
• 4 oz. unsweetened applesauce no white sugar

Add to cart

freezer friendly
| Breakfast Vitacost.com | 7
 Raspberry

French Toast
237 calories | 2 g fat | 36 g carbs | 16 g protein

This French toast comes together in just four simple steps and gives you
a nice punch of protein with very little fat. Top with reduced-calorie
syrup and fresh raspberries for an even sweeter start to your day.

by MuscleTech

Ingredients

Serves 1 low fat | sugar free | high protein

• 2 Tbsp. skim milk
• 2 egg whites
• 1 tsp. vanilla extract Directions
• ½ tsp. cinnamon
• 2 slices whole wheat bread 1. In a small bowl, beat together egg whites, milk, cinnamon
• 1 Tbsp. sugar-free, reduced-calorie and vanilla.
maple syrup
2. Spray frying pan with cooking spray for about 5 seconds
• ½ cup raspberries
and heat over medium heat.
• Cooking spray
3. Dip bread in egg white mixture, coating both sides.
Add to cart 4. Place bread in hot pan and cook for 4 minutes on each side.
Serve with syrup and raspberries.

| Breakfast Vitacost.com | 9
 Directions
vegan
1. In large mixing bowl, stir together oats, coconut milk, dates, maple
syrup, almond butter, chia seeds, maqui powder and cinnamon.
Mix until well combined.

2. Transfer to glass containers with lids.

gluten-free
3. Refrigerate for at least 12 hours, preferably 24.

4. When ready to eat, stir in blueberries and serve.

5. Store for up to 3 days.

prep ahead

Blueberry Superfood Ingredients

Overnight Oats
Servings: 10
• 1½ cups gluten-free rolled oats
• 2 cups canned coconut milk
• ½ cup pitted dates, chopped
• ½ cup maple syrup or agave or honey
447 calories | 20 g fat | 63 g carbs | 12 g protein • ¼ cup unsalted almond butter
• ¼ cup chia seeds
Fight the chaos of weekday mornings with this overnight
• 2 Tbsp. maqui powder
oats recipe. Simply mix the ingredients together before
• 1 Tbsp. ground cinnamon
bed, and the next morning, breakfast is ready to go!
• 2 cups blueberries
by Nicolette Stramara
Add to cart

| Breakfast Vitacost.com | 11
 Red Pepper & Ham

Egg Muffins
Directions
1. Preheat oven to 400 degrees F. Spray 8
muffin cups with grapeseed oil or line with cups.

2. In medium bowl, whisk together eggs,

143 calories | 9 g fat | 3 g carbs | 13 g protein
peppers, Canadian bacon and spices. Transfer
to prepared muffin cups.
Make these egg muffins ahead of time and grab one on your
way out the door. To prep, you only need a handful of ingredients 3. Bake 15 minutes until eggs are cooked through.
(Canadian bacon, anyone?) and less than 20 minutes. Easy-breezy! (They will be puffed up at first then settle
down while cooling.)
by Pamela Higgins
4. To serve, garnish with freshly chopped chives.

Ingredients

Makes 8 (2 muffins per serving)

• 6 eggs
• ¾ cup diced baby sweet red bell peppers
• ¾ cup diced Canadian bacon or ham gluten-free
• 1/8 tsp. paprika
• ¼ tsp. each salt and black pepper
• Grapeseed oil spray to spray muffin pan
or muffin cups
• Chives for garnish keto

Add to cart

paleo
| Breakfast Vitacost.com | 13
 Chia Seed

Cereal Bowl
259 calories | 19 g fat | 22 g carbs | 10 g protein

For an easy, no-fuss, no-blender breakfast that packs a punch of

healthy omegas, try this chia seed cereal bowl. The natural sweetness
from coconut flakes and fresh fruit, combined with the crunch of
pure seeds and nuts, means you’ll never miss pre-packaged cereal.

by Liana Werner-Gray

Ingredients

Serves 1
• 3 Tbsp. chia seeds gluten-free | dairy-free | no cook
• ½ cup hemp milk or almond milk
• 2 tsp. hemp seeds

Directions
• 1 Tbsp. walnuts, almonds, macadamia
nuts, cashews (or Tiger Nuts for a
nut-free option)
• 1 Tbsp. coconut flakes 1. In a cereal bowl, soak seeds in the nut milk for
• 1 tsp. honey or maple syrup about 5 minutes.
• Fruit: apple, banana, peach, pear,
nectarine or ¼ cup berries 2. Add remaining ingredients to the bowl. Enjoy!

Add to cart

| Breakfast Vitacost.com | 15
Main Courses
We’ve all turned to pre-packaged, heat-and-go
dinners before, but they’re not the only way to
get a meal to the table on busy nights. Whether
you’re craving burgers, tacos, pasta or cozy
bowls of stew, you can have them all – in half
an hour or less! These recipes are loaded with
fresh ingredients and pantry staples to satisfy
your body’s needs and the realities of a full and
modern life. Bonus? While time is spared, taste
certainly isn’t! You’ll find these recipes are both
schedule and taste-bud-friendly.
 Directions
1. In small bowl, combine flax meal and water; mix well and let sit, until
egg-free the mixture becomes gummy.

2. In large bowl, combine all ingredients except flax meal, water and
coconut oil.

3. Once combined, add flax-water mixture. (Note: mixture should be

moist enough to hold together, but dry enough to cook well. If needed,
Ingredients
vegan add additional hemp seeds, almond meal or TigerNut flour).

4. Divide mixture into four equal parts and shape into patties.
Serves 4
5. In skillet, heat coconut oil over medium heat. Add patties and cook
• 1 tsp. flax meal until golden-brown (about 4 minute per side).
• 3 tsp. water
gluten-free 6. Serve on organic bread rolls, collard greens or in lettuce leaves for a
• 15 oz. can organic black, kidney
or butter beans, drained veggie wrap.
Quick & Easy • ¼ cup almond meal

Bean Burgers
• ½ cup TigerNut flour
• 1 Tbsp. hemp seeds
• 2 tsp. onion powder
• ½ tsp. cumin
• ½ tsp. garlic powder
• ¼ tsp. fennel
300 calories | 17 g fat | 26 g carbs | 10 g protein • ¼ tsp. thyme
• ¼ tsp. sage
Making your own patties instead of hitting the grocery store
• ¼ tsp. sea salt
freezer case means you pick the protein, the flavors and the
thickness. Plus, you get to bypass processing and packaging • ¼ tsp. black pepper
and know your dinner is made 100% from scratch. • 1/8 tsp. cayenne pepper
• 2 Tbsp. extra virgin coconut oil
by Liana Werner-Gray

Add to cart

| Main Course Vitacost.com | 19

 Asian Directions

Turkey Burgers
1. Preheat oven to 375 degrees F and coat baking sheet
with non-stick spray.

2. In food processor, pulse carrots and half onion. In large

bowl, combine with turkey, bread crumbs, ginger, soy
sauce, chili sauce and hoisin sauce.
336 calories | 12 g fat | 31 g carbs | 26 g protein
3. Shape mixture into four patties and place on baking
sheet. Bake 20 minutes, or until cooked through.
When you can’t decide between a tangy Asian entrée or a
hearty American meal, there’s no need for debate. Satisfy both of 4. In small skillet, heat sesame oil over medium heat.
your cravings with the perfect hybrid of spring roll and burger! Slice remaining onion half and sauté with red pepper
for 5 minutes, or until soft. Add lime juice.
by Simple Truth
5. Place pita on oven rack and warm for a few minutes.
Serve burgers on pita halves. Top with peppers and
onions or serve on the side.
Ingredients
Serves 4
• 2 pieces pita bread (halved), • 1 tsp. sweet red chili sauce
sandwich slices or buns • 2 tsp. toasted sesame oil
• ½ cup breadcrumbs • 4 Tbsp. lime juice high protein
• 1 lb. Simple Truth Natural • 2 Simple Truth Organic Carrots
Ground Turkey
• 1 red onion, halved and divided
• 1 Tbsp. fresh ginger, grated
• 1 red bell pepper, cored and
• 2 tsp. Simple Truth Organic thinly sliced
Soy Sauce
• Optional toppings: lettuce,
• 2 Tbsp. hoisin sauce low calorie
tomatoes, cheese, etc.

Add to cart

low fat
| Main Course Vitacost.com | 21
 Vegetarian Tacos
with TVP
(Textured Vegetable Protein)
263 calories | 11 g fat | 23 g carbs | 8 g protein

Vegetable based, TVP contains complete protein and

absolutely no fat. Each bite also gets you a healthy dose of
dietary fiber, iron, magnesium and phosphorus.

by Bob’s Red Mill

Ingredients
vegetarian | high protein
vegan & gluten-free options
Serves 8
TVP Tacos
• 1 cup Bob’s Red Mill TVP®
Textured Vegetable Protein
• Taco shells, hard or soft
(gluten-free if needed)
Directions
• 12 oz. tomato sauce • 2 cups shredded lettuce
1. In a bowl, combine TVP with boiling water. Set aside.
• 1 Tbsp. chili powder • 1 cup shredded cheddar cheese
• 1 Tbsp. cane sugar (omit for vegan)
2. In a pan over low-medium heat, mix tomato sauce with
• 1½ tsp. garlic, minced • 1 tomato, chopped spices and seasonings. Simmer for 10 minutes. Add TVP
• 7/8 cup boiling water • Salsa mixture and cook for another 10 minutes.

3. Assemble tacos with TVP mixture, lettuce, cheese, tomatoes

Add to cart and salsa.

| Main Course Vitacost.com | 23

 Directions
spicy
1. Preheat oven to 400 degrees F.

2. Add salmon to baking dish, then press cashews onto filets and
sprinkle with garlic powder.

gluten-free 3. Bake for 15-20 minutes until filets are cooked through.
Once done, allow salmon to cool, then chop into chunks.

Ingredients 4. While salmon bakes, combine crema ingredients in small bowl.

5. Top tostada shells with salmon, remaining toppings and crema.

Serves 12 keto
Tostadas
• 1 lb. salmon filets
• ½ cup roasted cashews, crushed

Salmon Tostadas
• 1 tsp. garlic powder
• 8 tostada shells
• 1 cup broccoli slaw
• 2 tomatoes, chopped
• 1 avocado, sliced
with Spicy Lime Crema Crema
597 calories | 33 g fat | 21 g carbs | 51 g protein
• ½ cup light sour cream
• 1 tsp. onion powder
These tostadas, a beloved Mexican main dish that’s made on
• 1 tsp. minced garlic
top of toasted tortillas, feature chopped salmon and a surprisingly
delicious combination of crushed cashews and crisp broccoli slaw. • 1 Tbsp. white wine vinegar
Drizzle with homemade crema sauce for a spicy finish. • 1 Tbsp. hot sauce
• Juice of 1 lime
by Jasmine Schmalhaus

Add to cart

| Main Course Vitacost.com | 25

 Quinoa Salad Directions
with Black Beans & Arugula 1. Cook quinoa according to package instructions,
300 calories | 19 g fat | 29 g carbs | 9 g protein
about 12 minutes.

2. In a large bowl, combine salad ingredients except

In less than 20 minutes, you get a healthy, vegan and gluten-free
for arugula and cooked quinoa.
dish that’s delicious and loaded with protein. For a heartier meal,
serve it as a side to your favorite main course. 3. In a small bowl, combine all dressing ingredients.
Pour dressing over salad and toss to combine.
by Bob’s Red Mill
4. Add arugula and quinoa to bowl and toss to coat.

Ingredients

Serves 4–6
Salad Dressing
• 1 cup tricolor quinoa • ½ cup olive oil
• 15 oz. can black beans or • ¼ cup lime juice
1½ cups cooked black beans • 1 clove garlic, minced vegan
• 2 large handfuls baby • 1 tsp. paprika
arugula or baby spinach
• 1 tsp. cumin
• 1 red bell pepper, diced
• 1 tsp. sea salt
• 1 orange bell pepper, diced
• 1 tsp. black pepper
• ½ cup diced red onion
• 1/3 cup cilantro, roughly gluten-free
chopped

Add to cart

no added sugars
| Main Course Vitacost.com | 27
 Fish Taco Salad
with Cilantro-Lime Vinaigrette
563 calories | 24 g fat | 37 g carbs | 51 g protein

While fresh greens and veggies are always a hit, the lime vinaigrette takes this
taco salad from good to great. Plus, with the addition of quinoa and chickpeas, you
have a meal that’s packed with healthy protein to keep you swimming all day long.

by Liana Werner-Gray

Ingredients

Serves 2–4 dairy-free | high protein | gluten-free

Salad Vinaigrette

Directions
• 2, 6-8 oz. fish filets such as white • 3 Tbsp. lime juice
fish, tuna or salmon • ½ Tbsp. olive oil
• 1 Tbsp. lime juice • ¼ tsp. apple cider vinegar
• ½ cup quinoa, cooked according • ½ tsp. jalapeno, diced 1. Cook quinoa according to package directions, about
to packaging 15 minutes.
• 1 tsp. garlic salt or ½ clove
• 4 cups organic greens garlic, crushed 2. Meanwhile, in frying pan, heat lime juice over medium
• 1 cucumber, peeled and cubed • Handful fresh cilantro, heat. Add fish and cook about 3 minutes on each side until
• 1 avocado, cubed chopped cooked through.
• ¼ cup red onion, diced • Salt and pepper, to taste
• ½ can garbanzo beans or black beans 3. In small bowl or jar, combine all ingredients for vinaigrette
and stir or shake vigorously.
• ½ cup cherry tomatoes
• ½ cup tortilla chips, broken into pieces 4. In bowl, combine greens, cooked quinoa, cucumber,
• ¼ cup fresh cilantro avocado, onion, beans, tomatoes, tortilla chips and cilantro.

5. Pour dressing over salad and toss. Top salad with fish.
Add to cart

| Main Course Vitacost.com | 29

 gluten-free Directions
1. Cook pasta according to package directions. When finished cooking,
drain with cold water to allow pasta to cool.

2. In a large bowl, combine romaine, avocado, tomatoes and red onion.

dairy-free Add cooled pasta to bowl.

3. Pour dressing over pasta salad and toss to combine.

4. Season to taste with salt and pepper.

soy-free

Ingredients
Chickpea Pasta Salad Serves 4
• 1 pkg. chickpea fusilli pasta
• 1/3 cup honey mustard vinaigrette
with Honey Mustard Vinaigrette • 1 head romaine lettuce, chopped
• 1 avocado, sliced
500 calories | 20 g fat | 67 g carbs | 23 g protein
• 1 cup cherry tomatoes, halved
Chickpea-based pasta mixes with fresh ingredients and • 1 small red onion, sliced
a taste-bud-tantalizing honey mustard vinaigrette for • Salt, to taste
a delightful meal the whole family will love. • Black pepper, to taste

by Liana Werner-Gray
Add to cart

| Main Course Vitacost.com | 31

 Directions
Kelp Noodle Salad 1. Prep noodles by washing them as instructed on
the package.

2. In a small bowl, make the peanut sauce by

with Peanut Sauce combining peanut butter, apple cider vinegar,
144 calories | 8 g fat | 13 g carbs | 5 g protein maple syrup and garlic.

Tossed with veggies in a homemade peanut sauce, 3. Massage peanut sauce into the washed noodles.
this dish is both healthy and packed with flavor.
4. Serve with spinach and carrots. Garnish with
by Liana Werner-Gray cilantro and green onions.

Liana’s Tips: To spice up the flavor, add other

ingredients, including red pepper flakes, cayenne
Ingredients pepper, sesame seeds and grated ginger.

Serves 4
• 12 oz. kelp noodles
• ¼ cup peanut butter
• 2 Tbsp. apple cider vinegar
• 1 Tbsp. maple syrup
vegan
• 1 tsp. minced garlic
• ¼ cup fresh cilantro, diced
• 1 green onion, diced
• 2 carrots, grated or sliced
• Spinach
gluten-free
Add to cart

no cook
| Main Course Vitacost.com | 33
 Stir-Fry Bowl
with Veggies & Quinoa
294 calories | 14 g fat | 27 g carbs | 17 g protein

This dish is a simplified take on stir-fry that will help you

avoid takeout when you need a quick meal. Use whatever
veggies or grains you have on hand for fuss-free prep.

by Olivia V.

Ingredients
vegan | gluten-free | easy to customize
Serves 2–4

Directions
• ½ cup quinoa
• 4 cups frozen stir-fry vegetables,
thawed
• 2 cloves garlic 1. Cook quinoa according to package directions.
• 4 Tbsp. tamari or soy sauce
2. In a large skillet or wok, heat olive oil over medium heat.
• 2 Tbsp. olive oil
Add tempeh and cook for a few minutes.
• 8 oz. tempeh, diced (gluten-free,
if necessary) 3. Add vegetables and garlic and sauté for about 5 minutes
• Salt and pepper, to taste until vegetables are fully cooked but still crisp.

4. Add tamari and cook for another minute or so.

Add to cart
5. In a bowl, combine cooked quinoa and vegetable mixture.
Season with salt and pepper.

| Main Course Vitacost.com | 35

 vegan variation
Directions
1. In an Instant Pot, combine all ingredients and lock lid in place.

no salt added 2. Set pot to cook on high pressure for 25 minutes.

3. Allow pressure to release naturally, or if you just can’t wait to

try this stew, feel free to do a quick release!

high protein

Instant Pot Ingredients

Berbere Lentil Stew

Serves: 2–4
• 3 cups chicken broth or vegetable
broth or water
• 1 cup uncooked lentils
330 calories | 6 g fat | 33 g carbs | 25 g protein • 1 lb. tofu or uncooked beef, cubed
or sliced
Although simple, this dish is far from plain. Thanks to the • 2 Tbsp. Frontier Berbere Seasoning
star ingredient — berbere seasoning — which is an Ethiopian Ethiopian 12-Spice Blend
staple, this flavorful stew will quickly become a family favorite. • 14.5 oz. canned no-salt-added
diced tomatoes
by Frontier Co-op

Add to cart

| Main Course Vitacost.com | 37

 Chickpea Stew
Directions
1. In a large pot over medium heat, add oil.
Cook garlic, fresh thyme, chili flakes and salt
until fragrant, about 1 minute.
with Tomato, Kale & Lemon
224 calories | 8 g fat | 31 g carbs | 9 g protein 2. Stir in chickpeas, tomatoes lemon juice and zest.

3. Bring to a boil and reduce heat to simmer.

Coming together in less than 30 minutes, this dish is perfect for
Cook covered for about 15 minutes.
those cold and busy weeknights when you’d rather cozy up in bed
than cook. Grab your blanket, start the fire and savor every spoonful. 4. Stir in kale and cook for another 2 minutes,
until kale has wilted.
by Allison Day
5. Top with more thyme to serve.

Ingredients

Serves 4
• 19 oz. canned chickpeas, drained • 1 Tbsp. chopped fresh lemon
and rinsed (or 2 cups cooked) thyme or regular fresh thyme,
• 28 oz. canned whole tomatoes, plus more for serving
one pot
roughly broken • ½ tsp. chili flakes
• 1 bunch (about 6 cups) lacinato • ½ tsp. salt
kale, de-stemmed, leaves • Zest and juice of 1 sweet lemon
roughly chopped or Meyer lemon or regular
• 3 cloves garlic, minced lemon (2-3 Tbsp. of juice)
• 2 Tbsp. extra virgin olive oil vegan

Add to cart

gluten-free
| Main Course Vitacost.com | 39
 Thai

Shrimp Soup
830 calories | 20 g fat | 85 g carbs | 74 g protein

This dish is easy to customize – switch out the vegetables with

others you have on hand, dial up the heat by adding more seasoning
or add coconut cream for a richer, thicker finished product.

by Gustus Vitae

Ingredients

Serves 2 keto | paleo | dairy-free

• 1 lb. frozen shrimp
• 2 cloves garlic, finely diced
• 2 Tbsp. coconut cooking oil Directions
• 2 cans coconut milk
• 1 cup low-sodium vegetable broth 1. In pan over medium-high heat, cook shrimp, garlic and coconut
• ½ tin Gustus Vitae Chili Limón Seasoning oil for 5-8 minutes, or until shrimp are cooked. Set aside.
• 1 red bell pepper, sliced thinly
2. In medium-sized pot over medium heat, combine coconut milk,
• 3 oz. button mushrooms
broth and seasoning.
• 1 bay leaf
• 2-3 sprigs cilantro 3. Add bell pepper, mushroom, shrimp mixture and bay leaf.
Cover and simmer 10 minutes.

Add to cart 4. Remove bay leaf and garnish with cilantro and more seasoning.

| Main Course Vitacost.com | 41

 vegan Directions
1. In a medium soup pot over medium heat, sauté carrot, apple
and shallot for 5 minutes.

2. Add broth, water and lentils; bring to boil.

gluten-free
3. Lower heat to simmer, stir in spices and cover. Simmer for
10-15 minutes until lentils are cooked.

4. Serve warm with fresh cilantro stirred in.

one pot

Ingredients
One-Pot

Red Lentil Soup

Serves 3
• 1 cup red lentils, rinsed
• 16 oz. vegetable broth or chicken broth
• 16 oz. water
• 2 cups carrots, peeled and sliced
284 calories | 1 g fat | 53 g carbs | 17 g protein • 1 cup apple, chopped
• 1 shallot, minced
You can get this nutritious, from-scratch red lentil • ½ tsp. salt
soup to the table in about 30 minutes. It comes • ¼ tsp. black pepper
together in one pot, making cleanup a breeze.
• ¼ tsp. cardamom
by Pamela Higgins • Freshly chopped cilantro for garnish

Add to cart

| Main Course Vitacost.com | 43

 Vegan Directions

Pumpkin Curry
1. Heat large pot over medium. Add garlic, ginger,
red onion and green chili. Sauté for 3 minutes until
onions soften.

2. Add red curry paste, ground coriander, garam masala

and turmeric. Stir spices for a few seconds.
153 calories | 19 g fat | 24 g carbs | 4 g protein
3. Add red pepper and pumpkin and toss to combine with
spices. Cook for 2 minutes.
While making curry sounds slightly complex, it’s actually
quite easy! Once your produce is washed and chopped,
4. Add coconut milk, vegetable broth (or water), salt and
all that’s left to do is stir and simmer.
brown sugar. Stir until well combined.
by Manali Singh 5. Lower heat to medium-low, cover pot and simmer
around 10 minutes or until pumpkin is soft. Stir in
chopped kale and simmer for 2 more minutes. Taste
Ingredients and adjust seasonings if necessary. Squeeze in lime juice.

6. Garnish with cilantro or basil and serve curry over rice

Serves 4 or quinoa if desired.

• 1½ Tbsp. avocado oil • 1 large red pepper, sliced

• 3 large garlic cloves, • 3½ cups cubed pumpkin,
finely chopped from small 800-gram pumpkin
• 1-inch ginger, finely chopped • 14 oz. canned light coconut milk one pot
• 1 small red onion, chopped • ¼ cup vegetable broth or water
• 1 green chili, chopped • 1 tsp. salt, or to taste
• 2 Tbsp. red curry paste • 1 Tbsp. brown sugar, or to taste
• 1 tsp. ground coriander • 1½ cups baby kale, chopped
• ½ tsp. garam masala • 1 lime vegan
• ½ tsp. ground turmeric • Cilantro or basil, to garnish

Add to cart

gluten-free
| Main Course Vitacost.com | 45
 Vegetarian

4 -Bean Chili
372 calories | 12 g fat | 44 g carbs | 24 g protein

Just because you aren’t adding red meat to this mildly

spicy pot of chili doesn’t mean you aren’t adding flavor,
nutrients and a whole lotta yumminess!

by Paige Alexander

Ingredients

Serves 4–6
• 3 cans (14.5 oz) diced tomatoes vegan | gluten-free | one pot
• 1 can (15 oz.) black beans
• 1 can (15 oz.) refried black beans
• 1 can (15 oz.) kidney beans Directions
• 1 can (15 oz.) pinto beans
• 1 can (15 oz.) corn 1. In a large pot over medium heat, cook oil, onion, garlic and
• 1 lb. soy crumbles cayenne until onion becomes slightly golden.
• 1 yellow onion, diced
2. Add remaining ingredients and stir well.
• ¼ cup extra virgin olive oil
• 3 Tbsp. chili powder 3. Simmer for 15 minutes, or until flavors are blended and fragrant.
• 1 Tbsp. chopped garlic
4. Serve with your favorite chili toppings and enjoy!
• Dash cayenne

Add to cart

| Main Course Vitacost.com | 47

 Directions
vegan
1. In large sauce skillet, combine milk, oil and water and bring to boil.

2. Whisk in nutritional yeast, miso, bouillon, garlic and parsley.

3. Add pasta and broccoli and cover. Reduce heat to medium-low

gluten-free and continue to cook pasta for about 10 minutes or until desired
texture is reached.

4. Season to taste. Top with Vegan Sunflower-Hemp Parmesan,

if desired, and serve.

Ingredients skillet meal

Serves 8

“Cheddar” Pasta
• 1 lb. gluten-free pasta
• 3/4 cups nutritional yeast
• 1½ Tbsp. miso paste
• 2 tsp. vegan bouillon
• 2 cups broccoli, finely chopped
• 2¼ cups filtered water
with Broccoli • 1½ cups unsweetened soy milk
339 calories | 6 g fat | 56 g carbs | 18 g protein • 1 Tbsp. oil or vegan butter, as needed
• 1 tsp. garlic powder
It might surprise you just how many dishes can be easily
• 1 tsp. parsley
modified to fit a vegan diet without sacrificing the taste
you expect. This recipe uses nutritional yeast and miso • Pepper, to taste
to bring about the familiar “cheesy” flavor. • Vegan Sunflower-Hemp Parmesan,
optional, to top
by Margaret Chapman
Add to cart

| Main Course Vitacost.com | 49

 Edamame & Directions

Mung Bean Fettuccine 1. Cook pasta for 4 minutes, then drain and rinse
briefly under cold water. Reserve ½ cup
cooking water for sauce.
with
Green Tahini Sauce 2. In food processor, combine green tahini sauce
ingredients, including pasta water, until smooth.
366 calories | 13 g fat | 60 g carbs | 6 g protein
3. Transfer pasta back into pot and cook over low
This gluten-free and vegan gourmet-looking dish is heat. Add sauce and spinach, cooking for just
perfect for lazy nights when you still want to enjoy a minute or two until spinach starts to wilt.
a dinner that’s wholesome and nourishing.
4. Add tomatoes and onions. Remove from heat.
by Explore Cuisine (courtesy of Buffy Allen)
5. Divide pasta into bowls. Add pepper and sea
salt to taste.

Ingredients Note: If desired, top with Vegan “Parmesan”

before serving.

Serves 4
Fettucine Green Tahini Sauce
• 1 pkg. Explore Cuisine • 1 cup fresh packed basil
Organic Edamame & • ½ cup lemon juice
Mung Bean Fettuccine
• ½ cup water (use water dairy-free
• 4 cups spinach, finely from cooked pasta)
sliced & packed
• ¼ cup cashews
• 2 cups cherry tomatoes,
halved • ¼ cup tahini
• 2 spring onions, finely sliced • 4 cloves garlic
• 1 tsp. sea salt • 1 tsp. sea salt vegan
• Freshly cracked black
pepper, to taste

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gluten-free
| Main Course Vitacost.com | 51
 Cheese Tortellini
in Creamy Tomato Sauce
552 calories | 33 g fat | 35 g carbs | 30 g protein

Though this perfect-on-a-cold-day dish is hearty by

definition, it’s not heavy. The rich creaminess comes
from a few dollops of protein-packed Greek yogurt.
Omit sausage for vegetarian version.

by Jasmine Schmalhaus

low carb | high protein | vegetarian option

Ingredients

Serves 4–5 Directions

• 8.8 oz. three cheese • 28 oz. canned petite
tortellini diced tomatoes
1. In a skillet or saucepan over medium heat, add olive oil,
• 1 lb. ground sausage, • 15 oz. tomato sauce onion and garlic. Sauté 5-10 minutes, or until onion softens.
optional • ½ cup plain Greek yogurt
• 1 cup chopped spinach, • ½ tsp. dried oregano 2. Add tomatoes, tomato sauce, dried herbs, yogurt, salt and
optional pepper. Bring mixture to a boil.
• ½ tsp. dried thyme
• 1 Tbsp. olive oil
• ½ tsp. dried basil 3. Meanwhile, in a separate pan, cook ground sausage until
• ½ onion, chopped
• Salt & pepper to taste no longer pink and heated through.
• ½ Tbsp. minced garlic
4. Once sauce mixture begins boiling, add tortellini. Reduce
heat and let simmer 10-15 minutes.
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5. Stir in sausage and spinach (if using) and serve with
chopped fresh basil and Parmesan.

| Main Course Vitacost.com | 53

 vegan Directions
1. Preheat oven to 375 degrees F.

2. Top pizza shell with pesto sauce. Add half of cheese and top with
mushrooms and leeks. Top with remaining cheese.
gluten-free
3. Bake for 10 minutes or until your desired crispiness is reached.

4. Garnish with fresh basil, if desired.

date night dish

Mushroom & Leek

Ingredients

Pesto Pizza Serves 2

• 1 gluten-free pizza shell
• Vegan pesto or alfredo-pesto sauce
• 1 cup vegan mozzarella or cheddar
478 calories | 45 g fat | 30 g carbs | 11 g protein cheese (like Daiya)
• ¾ cup mushrooms, sliced
This pizza comes together in 15 minutes –
• 1 leek, sliced
how’s that for fast? If you can spare an extra
• Fresh basil, optional
5 or 10 minutes, whip up your own pesto. Get
really fancy and make it pesto-alfredo sauce.
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by Liana Werner-Gray

| Main Course Vitacost.com | 55

 Chicken Tenders Directions
1. Preheat oven to 375 degrees F.
with Homemade Honey Mustard 2. In small bowl, whisk eggs. In another bowl mix
434 calories | 15 g fat | 27 g carbs | 50 g protein dry ingredients.

For a truly over-the-top meal, pair these perfectly seasoned 3. Dip each strip of chicken in eggs then coat in dry
bites with homemade honey mustard sauce and you’ll be mixture. Arrange coated tenders on baking sheet.
satisfied for hours (or at least until dessert time).
4. Bake for 15-20 minutes or until cooked through.
by Kyra Williams
5. To make sauce, mix honey and mustard, adding
a few drops of water to thin out if desired.

Ingredients 6. Serve tenders with steamed veggies.

Serves 4
• 4 chicken breasts, refuse excluded, sliced
into tenders
• 2 cups Bob’s Red Mill Almond Meal Flour
• 2 large eggs
• 5 Tbsp. raw honey paleo
• 2 Tbsp. Dijon mustard
• 1 tsp. garlic powder
• 1 tsp. paprika
• 1 tsp. dried oregano
• 1 tsp. sea salt gluten-free
• ½ tsp. black pepper

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dairy-free
| Main Course Vitacost.com | 57
Desserts
Life is short; eat dessert! If lack of time and
nutritional concerns are your main reasons for
avoiding dessert, these recipes will change your
mind. Heat up a protein brownie in a mug, dip
into sugar-free chocolate hummus or bake a
collagen-packed dessert pizza. The options are
quick, healthy and, boy, are they delicious!
 2-Minute

Protein Brownie
in a Mug
196 calories | 6 g fat | 9 g carbs | 30 g protein

This recipe makes a single-serving protein

brownie, so you aren’t handcuffed to an entire
chocolate cake or three dozen cookies.

by Jasmine Schmalhaus

Ingredients

Serves 1 keto | paleo | high protein

• 2 scoops (about 50 g)
chocolate protein powder
• 1 Tbsp. almond flour
Directions
• 1 Tbsp. cocoa powder
• 2 egg whites
1. In mug, combine all ingredients and mix well, until batter
is thick and smooth.
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2. Microwave 1 to 1-½ minutes.

| Dessert Vitacost.com | 61
 dairy-free
Directions
1. In a food processor, puree chickpeas until smooth.

vegan 2. Add remaining ingredients and pulse to combine.

3. Serve with fresh fruit.

no white sugar

5-Ingredient Ingredients

Dessert Hummus Serves 8

• 1½ cup cooked chickpeas
• 1/3 cup cacao powder
231 calories | 8 g fat | 38 g carbs | 10 g protein • 1/3 cup maple syrup
• 2 Tbsp. coconut oil
Serve this chocolate dessert hummus as a dip for fresh fruit, • 1 Tbsp. water
cookies and crackers or add a dollop to coconut yogurt.
Add to cart
by Pamela Higgins

| Dessert Vitacost.com | 63
 Directions
Chocolate

Peanut Butter Balls

1. In a large bowl, combine cacao powder
and almond meal.

2. Add maple syrup and water. Mix until

well combined.

151 calories | 10 g fat | 20 g carbs | 8 g protein 3. Stir in peanut butter and swirl it into
the chocolate.
These dessert balls boast the rich flavors of peanut butter
and chocolate, yet they’re made with real ingredients and 4. Scoop out batter and roll into balls.
sweetened with only maple syrup.
5. They can be eaten immediately, but
by Liana Werner-Gray placing the balls in the fridge or freezer
allows them to set and harden.

Ingredients
Makes 12
• 1 cup cacao powder
• 1 cup almond meal
vegan
• 4 Tbsp. peanut butter
• 3 Tbsp. maple syrup or honey
• 2 Tbsp. water

Add to cart
gluten-free

one bowl
| Dessert Vitacost.com | 2
 Paleo-Style

Peach Cobbler
333 calories | 24 g fat | 27 g carbs | 5 g protein

Rather than a crumbly topping made with traditional flour, butter

and brown sugar, this version calls for gluten-free almond meal
flour, coconut butter and maple syrup. Frozen peaches can be
subbed in, but you’ll have to wait a little longer to dig in.
grain-free | no white sugar | gluten-free
by Kyra Williams

Directions
Ingredients
1. Preheat oven to 375 degrees F.
Serves 4
2. In small saucepan, heat coconut butter until liquefied;
• 3-4 fresh peaches (2-2½ cups grease 8 x 8 or larger baking dish with 1 tablespoon of melted
skinned and sliced)
coconut butter.
• 1½ cups almond flour
• 4 Tbsp. raw coconut butter 3. While coconut melts prepare topping. In large bowl, combine
• 2 Tbsp. maple syrup or honey almond flour, honey and vanilla Add 3 remaining melted
tablespoons of coconut butter and mix with hands until
• 1½ tsp. vanilla
crumbly and moist.

Add to cart 4. Use hands to sprinkle topping evenly over peaches.

5. Bake cobbler for 20 minutes or until topping is brown and crisp.

Note: If using frozen peach slices, increase baking time to
30-40 minutes.

| Dessert Vitacost.com | 67
 Directions
1. Preheat oven to 400 degrees F. Grease baking sheet or line with
added protein parchment paper.

2. Roll out pizza dough on baking sheet and bake for 10-12 minutes or until
golden brown. Remove from oven and allow to cool.

3. Meanwhile, in bowl of stand mixer or with hand mixer, combine cream

also good cheese, collagen, sugar and salt. Chill in fridge until ready to use.
for brunch
4. In separate mixing bowl, combine strawberries, maple syrup, mint and
lemon juice. Set aside to marinate.

5. To assemble pizza, spread cream cheese mixture on cooled dough. Top

with strawberries and an extra drizzle of maple syrup. Serve immediately.
easy to customize
Note: Not strawberry season? Try this recipe with any in-season fruit.

Strawberry-Mint Ingredients

Dessert Pizza
Serves 8
• 1 scoop (20 g) collagen peptides
• 8 oz. cream cheese, softened
• 1 Tbsp. organic cane sugar
• ½ tsp. sea salt
with Collagen • 1 lb. fresh strawberries, sliced into quarters
473 calories | 22 g fat | 60 g carbs | 9 g protein
• 2 Tbsp. maple syrup
Pizza for dessert? In this recipe, strawberries, soaked with maple • Mint, chopped
syrup, mint and lemon juice, top a velvety, collagen-infused • Squeeze of lemon
cream cheese spread and pre-made pizza dough. • Refrigerated, pre-made pizza dough

by Chad Montano
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| Dessert Vitacost.com | 69
 About
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