10+ Whole Food Recipes You’ll Love for Easy, Healthy Meals

Whole food recipes use natural ingredients with little to no processing. These meals help you enjoy fresh and nutritious foods in simple, tasty ways.

Cooking with whole foods means using fruits, vegetables, grains, and proteins in their natural form. You get the most nutrition and flavor from your meals without unnecessary additives or preservatives.

Exploring whole food recipes lets you create meals that support a healthy lifestyle.

1) Quinoa and Kale Salad with Lemon Vinaigrette

This salad is a fresh and healthy option for any time. Quinoa gives you protein, and kale adds fiber and vitamins.

The lemon vinaigrette brings a bright, tangy flavor. You can add chickpeas, broccoli, or bell peppers to make it more filling.

Toasted nuts or seeds add crunch. It’s quick to prepare, making it great for lunch or a light dinner.

The lemon dressing is simple: mix lemon juice, olive oil, honey, and salt. Toss it all together for a fresh zing in every bite.

Ingredients

• 1 cup quinoa
• 4 cups kale, chopped
• 1 cup chickpeas (cooked or canned)
• 1/2 cup broccoli, chopped
• 1/2 cup bell pepper, diced
• 1/4 cup sliced almonds
• Juice of 1 lemon
• 3 tablespoons olive oil
• 1 teaspoon honey
• Salt and pepper to taste

Cooking Instructions

1. Rinse quinoa and cook it according to package instructions. Let it cool.
2. Massage chopped kale with a little salt until soft.
3. In a small bowl, whisk lemon juice, olive oil, honey, salt, and pepper.
4. Combine quinoa, kale, chickpeas, broccoli, and bell pepper in a large bowl.
5. Pour dressing over the salad and toss well.
6. Sprinkle sliced almonds on top before serving.

2) Sweet Potato and Cauliflower Lentil Bowl

This bowl is a simple, healthy meal with warm flavors. You get a good mix of veggies and protein from the lentils.

The sweet potatoes roast until tender, and the cauliflower adds nice texture. Lentils cook quickly and soak up the spices.

You can adjust the seasonings to fit your taste. Try adding fresh herbs or a squeeze of lemon for extra brightness.

Ingredients

• 1 medium sweet potato, peeled and diced
• 1 small head cauliflower, cut into florets
• 1 cup dried lentils, rinsed
• 2 tablespoons olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups vegetable broth

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes and cauliflower in olive oil, cumin, paprika, salt, and pepper. Spread on a baking sheet.
3. Roast for 25-30 minutes until tender.
4. While roasting, cook lentils in vegetable broth until soft, about 20 minutes.
5. Combine roasted veggies and lentils. Adjust seasoning if needed.
6. Serve warm or chill for later.

3) Vegan Chickpea Curry Jacket Potatoes

Vegan chickpea curry jacket potatoes make a tasty and healthy meal. Bake sweet potatoes until they are soft.

While they bake, cook a simple chickpea curry with coconut oil, cumin seeds, onion, garlic, and ginger. The chickpeas simmer in a light curry sauce that is filling and easy to make.

Once the potatoes are done, split them open and fill them with the warm chickpea curry. This recipe works well for a quick lunch or dinner.

Ingredients

• 4 sweet potatoes
• 1 tbsp coconut oil
• 1½ tsp cumin seeds
• 1 large onion, diced
• 2 garlic cloves, crushed
• 1 thumb-sized piece of ginger, grated
• 1 can chickpeas, drained and rinsed
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. Pierce sweet potatoes with a fork and bake for 45-60 minutes until soft.
3. Heat coconut oil in a pan over medium heat.
4. Add cumin seeds and toast until fragrant.
5. Stir in onion, garlic, and ginger; cook until soft.
6. Add chickpeas, salt, and pepper. Cook for 10 minutes, stirring often.
7. Cut baked potatoes open and fill with the chickpea curry.

4) Chilli and Ginger Squash with Kale and Quinoa

This recipe is simple and full of flavor. Roast butternut squash with ginger and chili for a warm, spicy taste.

The kale adds a fresh, slightly bitter touch, which balances with the soft, nutty quinoa. It’s easy to prepare and makes a healthy meal.

Roast the squash at 400°F (200°C) until tender. Toss it with sautéed kale and cooked quinoa.

Chilli flakes and fresh ginger give it a nice kick without being too spicy.

Ingredients

• 500g butternut squash, sliced
• 2 tbsp rapeseed oil
• ¼-½ tsp dried chilli flakes
• 1 tsp fresh ginger, grated
• 75g kale, chopped
• 100g quinoa

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Toss the squash with 1 tbsp oil, chilli flakes, and ginger.
3. Roast the squash for 15-20 minutes until soft.
4. Cook quinoa according to package instructions.
5. Sauté kale in remaining oil until wilted.
6. Mix roasted squash, kale, and quinoa together.
7. Serve warm.

For more details, visit the Chilli & ginger squash with kale & quinoa recipe – BBC Good Food.

5) Gluten-Free Zucchini Noodle Stir-Fry

This zucchini noodle stir-fry offers a light, gluten-free meal. Use zucchini noodles instead of regular pasta for a low-carb, fresh dish.

The dish is colorful with veggies like carrots and cabbage. The ginger and sesame sauce gives it a nice, savory flavor.

It comes together fast and is perfect for busy weeknights. You can keep it vegan or add your choice of protein.

This recipe is easy to customize with what you have on hand.

Ingredients

• 3 medium zucchinis, spiralized
• 1 cup shredded cabbage
• 1 large carrot, julienned
• 2 tablespoons sesame oil
• 2 teaspoons fresh ginger, grated
• 2 cloves garlic, minced
• 3 tablespoons gluten-free soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon maple syrup (optional)
• Sesame seeds for garnish

Cooking Instructions

1. Heat sesame oil in a large pan over medium heat (350°F / 175°C).
2. Add garlic and ginger, cook 1 minute until fragrant.
3. Toss in carrots and cabbage, stir-fry 3-4 minutes until just tender.
4. Add zucchini noodles and soy sauce mixture, cook 2-3 minutes until noodles soften.
5. Remove from heat, drizzle with rice vinegar and maple syrup if using.
6. Garnish with sesame seeds before serving.

6) Paleo-Friendly Grilled Chicken with Avocado Salsa

This grilled chicken recipe is perfect for a paleo diet. The chicken is seasoned with lime and cilantro for a light, healthy taste.

Topping the chicken is a creamy avocado salsa made with ripe avocados and fresh herbs. This adds a cool, smooth texture.

You can make this meal in about 30 minutes. It’s great for a quick, fresh dinner.

The recipe is also gluten-free and dairy-free.

Ingredients

• 4 boneless, skinless chicken breasts
• 1/4 cup fresh lime juice
• 1/2 cup chopped cilantro
• 2 ripe avocados, diced
• 1 small red onion, finely chopped
• 1 jalapeño, seeded and diced (optional)
• Salt and pepper to taste

Cooking Instructions

1. Preheat your grill to medium-high heat (around 375°F / 190°C).
2. Mix lime juice, cilantro, salt, and pepper in a bowl.
3. Marinate chicken breasts in the mixture for 10-15 minutes.
4. Grill chicken for 6-8 minutes on each side until cooked through.
5. While chicken grills, combine avocados, onion, jalapeño, and a pinch of salt for the salsa.
6. Serve chicken topped with the fresh avocado salsa.

For more details, check out this Grilled Chicken with Avocado Salsa.

7) Keto-Friendly Cauliflower Fried Rice

If you want a low-carb version of fried rice, try cauliflower fried rice. It uses cauliflower rice instead of regular rice to cut down on carbs.

You can make it quickly, usually in about 10 to 15 minutes. Customize it with your favorite veggies, eggs, and seasonings.

It also works well for keto and Whole30 diets. Using frozen cauliflower rice makes this even faster.

Just cook it with oil, scrambled eggs, garlic, and soy-free sauce for a simple meal. You can find an example of this recipe here.

Ingredients

• 4 cups frozen cauliflower rice
• 2 large eggs
• 2 tablespoons oil (olive or avocado)
• 2 cloves garlic, minced
• 1/4 cup diced onion
• 1/2 cup mixed vegetables (optional)
• 2 tablespoons soy-free sauce or coconut aminos
• Salt and pepper to taste

Cooking Instructions

1. Heat oil in a pan over medium heat.
2. Add garlic and onion; cook until soft.
3. Push veggies to the side, scramble the eggs in the pan until cooked.
4. Add cauliflower rice and mixed vegetables; stir well.
5. Pour in sauce and cook for 5–7 minutes, stirring often.
6. Season with salt and pepper.
7. Serve hot.

8) Whole Grain Oatmeal with Fresh Berries and Nuts

Start your day with a warm bowl of whole grain oatmeal topped with fresh berries and crunchy nuts. This simple recipe gives you fiber, vitamins, and healthy fats.

Cook oats slowly to keep their natural texture. When the oatmeal is ready, add berries like strawberries or blueberries for sweetness and nuts for protein and crunch.

Add a little cinnamon or a drizzle of maple syrup for extra flavor if you like. Use water or nut milk to cook the oats, based on your preference.

Ingredients

• ½ cup whole grain rolled oats
• 1 cup water or nut milk
• ½ cup fresh berries (strawberries, blueberries, or raspberries)
• 2 tablespoons nuts (almonds, walnuts, or pecans)
• ¼ teaspoon cinnamon (optional)
• 1 teaspoon maple syrup (optional)

Cooking Instructions

1. Bring water or nut milk to a boil in a small pot.
2. Stir in the oats and reduce heat to low.
3. Cook for 5-7 minutes, stirring occasionally, until oats are soft.
4. Remove from heat and transfer oatmeal to a bowl.
5. Top with fresh berries and nuts.
6. Sprinkle cinnamon and add maple syrup if you like.
7. Enjoy warm for a healthy breakfast.

Find more ideas at Plant-Based Cooking.

9) Dairy-Free Creamy Tomato Soup

Enjoy a rich and creamy tomato soup without any dairy. This recipe uses simple whole food ingredients for a comforting meal.

Fresh tomatoes and basil add a bright flavor. Use plant-based milk or cauliflower to make the soup smooth.

You can make this soup in about 30 minutes. Serve it as a light lunch or a starter for dinner.

It pairs well with crusty bread or a fresh salad.

Ingredients

• 6 large ripe tomatoes, chopped
• 1 cup fresh basil leaves
• 1 small onion, chopped
• 3 cloves garlic, minced
• 1 cup unsweetened plant-based milk (like almond or oat)
• 1 cup vegetable broth
• 1 small cauliflower, chopped (optional, for creaminess)
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add onion and garlic, and cook until soft, about 5 minutes.
3. Add chopped tomatoes and cauliflower. Cook for 10 minutes until soft.
4. Pour in vegetable broth and bring to a simmer. Cook 10 more minutes.
5. Remove from heat and blend the soup with fresh basil and plant milk until smooth.
6. Season with salt and pepper. Reheat gently if needed before serving.

Find more details at The Whole Cook’s dairy free tomato basil soup.

10) Black Bean and Corn Veggie Tacos

Black bean and corn veggie tacos are a simple, tasty choice for a quick meal. Enjoy spiced black beans and sweet corn with a crunchy veggie topping.

Add fresh cabbage, red onion, or radishes for extra texture and flavor. A squeeze of lime brightens every bite.

Use corn or whole-grain tortillas to keep it whole food friendly. These tacos come together fast and make a great dinner any night.

Ingredients

• 1 can (15 oz) black beans, low-sodium
• ½ cup corn salsa or fresh corn
• ½ cup shredded cabbage
• ¼ cup chopped red onion
• Corn or whole-grain tortillas
• 1 lime
• Optional: radishes, avocado, or feta

Cooking Instructions

1. Warm the tortillas in a pan or oven at 350°F (175°C) for 5 minutes.

2. Heat black beans in a skillet over medium heat until warm.

3. Add corn salsa or fresh corn to the beans. Stir well.

4. Layer beans and corn mixture onto the tortillas. Add cabbage and red onion.

5. Squeeze lime juice over the top before serving.