28 Weight-Loss Recipes for Beginners (2024)

If you're looking to slim down, these weight loss recipes are a great place to start. From breakfast to lunch to dinner, these recipes are low in calories and high in fiber. Fiber is an important nutrient because it helps you maintain a healthier weight over time and can leave you feeling full for longer periods of time. Recipes like Slow-Cooker Overnight Barley Porridge and Edamame Hummus Wrap are delicious and can help you meet your goals.

1. Salmon-Stuffed Avocados

Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.

Ingredients

½ cup nonfat plain Greek yogurt
½ cup diced celery
2 tablespoons chopped fresh parsley
1 tablespoon lime juice
2 teaspoons mayonnaise
1 teaspoon Dijon mustard
⅛ teaspoon salt
⅛ teaspoon ground pepper
2 (5 ounce) cans salmon, drained, flaked, skin and bones removed
2 avocados
Chopped chives for garnish

Directions

Combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper in a medium bowl; mix well. Add salmon and mix well.

Halve avocados lengthwise and remove pits. Scoop about 1 tablespoon flesh from each avocado half into a small bowl. Mash the scooped-out avocado flesh with a fork and stir into the salmon mixture.

Fill each avocado half with about 1/4 cup of the salmon mixture, mounding it on top of the avocado halves. Garnish with chives, if desired.

2. Kale & White Bean Potpie with Chive Biscuits

In this vegetarian white bean potpie recipe, kale and hearty white beans are topped with easy, homemade chive biscuits. If desired, add a little shredded Gruyère or Cheddar cheese to the biscuit dough.

Ingredients

2 tablespoons extra-virgin olive oil plus 2 teaspoons, divided
1 cup chopped onion
½ cup chopped carrot
½ cup chopped celery
3 cloves garlic, minced
2 teaspoons chopped fresh thyme or 3/4 teaspoon dried
1 teaspoon chopped fresh rosemary or 1/4 teaspoon dried
8 cups chopped kale (1 small-to-medium bunch)
¼ cup white whole-wheat flour
3 cups low-sodium vegetable broth or no-chicken broth
1 15-ounce can white beans, rinsed
½ teaspoon kosher salt
½ teaspoon ground pepper
1 cup white whole-wheat flour (see Tip)
1 teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon kosher salt
¼ teaspoon ground pepper
3 tablespoons cold butter, cut into small pieces
3 tablespoons minced fresh chives
½ cup cold buttermilk

Directions

Preheat oven to 350 degrees F. Coat a 10-inch cast-iron skillet (or similar-size 2-quart baking dish) with cooking spray.

Heat 2 tablespoons oil in a large pot over medium heat. Add onion, carrot and celery and cook, stirring occasionally, until the vegetables are soft, 4 to 6 minutes. Add garlic, thyme and rosemary; cook, stirring, until fragrant, about 30 seconds. Add kale; cook, stirring often, until tender and wilted, 3 to 5 minutes. Sprinkle with 1/4 cup flour and cook, stirring, for 30 seconds. Stir in broth, increase heat to high and bring to a boil. Reduce heat to a simmer and cook, stirring, until thickened, about 2 minutes. Stir in beans and 1/2 teaspoon each salt and pepper. Transfer the mixture to the prepared pan.

To prepare biscuits: Whisk flour, baking powder, baking soda, salt and pepper in a large bowl. Using a pastry blender or your fingertips, cut or rub butter into the dry ingredients. Stir in chives. Add buttermilk and stir until just combined. Form the dough into 6 biscuits and place on top of the vegetable mixture. Lightly brush with the remaining 2 teaspoons oil. Place the potpie on a baking sheet.

Bake until the biscuits are lightly browned and the filling is bubbling, about 30 minutes. Let cool 5 minutes before serving.

Tip

Try white whole-wheat flour in place of all-purpose flour in baked goods. It's made from hard white wheat berries, which makes it lighter in color and flavor than regular whole-wheat flour, but with the same nutritional properties. Look for it near other whole-grain flours. For the best flavor, store it airtight in the freezer.

Cut down on dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

To make ahead

Prepare through Step 2; refrigerate for up to 1 day. Let stand at room temperature for 30 minutes before finishing.

3. Edamame Hummus Wrap

Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables.

Ingredients

12 ounces frozen shelled edamame (about 2 1/4 cups), thawed

4 tablespoons lemon juice, divided

3 tablespoons extra-virgin olive oil, divided

2 tablespoons tahini

1 large clove garlic, chopped

½ teaspoon ground cumin

¾ teaspoon ground pepper, divided

½ teaspoon salt

2 cups very thinly sliced green cabbage

½ cup sliced orange bell pepper

1 scallion, thinly sliced

¼ cup chopped fresh parsley

4 8- to 9-inch spinach or whole-wheat tortillas

Directions

Combine edamame, 3 tablespoons lemon juice, 2 tablespoons oil, tahini, garlic, cumin, 1/2 teaspoon pepper and salt in a food processor. Pulse until fairly smooth.

Whisk the remaining 1 tablespoon each lemon juice and oil with the remaining 1/4 teaspoon pepper in a medium bowl. Add cabbage, bell pepper, scallion and parsley; toss to coat. Spread about 1/2 cup of the edamame hummus across the lower third of each tortilla and top with about 1/2 cup of the cabbage mixture. Roll closed. Cut in half to serve, if desired.

Tips

Make Ahead Tip: Refrigerate hummus (Step 1) for up to 3 days.

Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.

4. Cheesy Chipotle-Cauliflower Mac

You'll barely notice the cauliflower in this comforting skillet pasta--it's pureed and mixed into the creamy cheese sauce.

Ingredients

3 cups cauliflower florets
8 ounces whole-wheat fusilli or rotini pasta
1 cup nonfat milk
1 chipotle pepper in adobo, minced, plus 1 tablespoon adobo sauce
1 tablespoon olive oil
¼ cup finely chopped yellow onion
2 cloves garlic, minced
4 cups chopped fresh spinach
¼ teaspoon salt
1 tablespoon whole-grain Dijon mustard
4 ounces reduced-fat Cheddar cheese, shredded (about 1 cup)
2 ounces part-skim mozzarella cheese, shredded (about 1/2 cup)
1 teaspoon Ground pepper
1 pinch Paprika

Directions

Place a steamer basket in a large saucepan, add water to just below the basket and bring to a boil. Add cauliflower to the basket; cover, reduce heat to medium and steam until very tender, 8 to 10 minutes.

Meanwhile, bring a large pot of water to a boil. Cook pasta for 2 minutes less than the package directions. Drain the pasta and transfer to a large bowl.

Transfer the cauliflower to a food processor or blender. Add milk, chipotle and adobo sauce; puree until smooth

Dry the large saucepan. Add oil and heat over medium heat. Add onion and cook until softened and transparent, 2 to 3 minutes. Add garlic and cook until fragrant, 1 minute. Add spinach and cook until lightly wilted, 2 minutes. Reduce heat to medium-low, carefully add the cauliflower mixture and stir to combine. Stir in salt and mustard. Gradually whisk in Cheddar and mozzarella just until smooth, about 1 minute. Remove from heat.

Pour the sauce over the pasta and gently stir to combine. Garnish with pepper and paprika, if desired.

5. Slow-Cooker Overnight Barley Porridge

At 6 grams per 1-cup serving, barley is high in fiber compared to many other whole grains. And it has high levels of prebiotic fiber, making it great for promoting healthy gut bacteria. Like oats, barley contains beta-glucans, a type of soluble fiber that's been shown to improve blood pressure and cholesterol levels.

Ingredients

8 cups unsweetened oat milk or other nondairy milk or water (see Tip)

2 cups pearled barley, rinsed

½ teaspoon salt

Directions

Combine oat milk (or other nondairy milk or water), barley and salt in a 5- or 6-quart slow cooker. Cover and cook on Low until tender and creamy, about 8 hours.

Equipment

5- or 6-quart slow cooker

Tip

Use any plant-based milk or water in this recipe, but skip dairy; it will curdle.

6. Summer Vegetable Gnocchi Salad

This riff on pasta salad is best served warm while the gnocchi are nice and tender. Plus, the grilled veggies taste extra-good fresh off the fire in this easy gnocchi recipe.

Ingredients

1 (16 ounce) package whole-wheat gnocchi
1 small eggplant, sliced lengthwise into 1/2-inch planks
1 medium zucchini, sliced lengthwise into 1/2-inch planks
1 medium yellow squash, sliced lengthwise into 1/2-inch planks
1 ear corn, husked
½ medium red onion, cut into 1/2-inch-thick rings
4 tablespoons extra-virgin olive oil, divided
2 tablespoons balsamic vinegar
2 tablespoons chopped fresh basil
2 cloves garlic, grated
½ teaspoon ground pepper
¼ teaspoon salt
½ cup crumbled feta cheese

Directions

Preheat grill to medium-high.

Boil gnocchi according to package directions. Drain.

Meanwhile, brush eggplant, zucchini, squash, corn and onion with 2 tablespoons oil. Grill the vegetables, turning occasionally, until charred and tender, 6 to 10 minutes total. Transfer to a cutting board. Remove the corn kernels from the cob and cut the other vegetables into bite-size pieces.

Whisk the remaining 2 tablespoons oil, vinegar, basil, garlic, pepper and salt in a large bowl. Add the gnocchi and the vegetables and toss to coat. Serve sprinkled with feta.

7. Veggie & Hummus Sandwich

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.

How to Make Veggie & Hummus Sandwich

A veggie and hummus sandwich makes a great fiber-rich, packable lunch. Here's our standard formula plus a few variations to jazz it up.

1) The Bread

We prefer the nutty flavor and fiber-boosting benefits of whole-grain bread for our veggie and hummus sandwich. And we like country bread or bread with a firm crust instead of sandwich bread which has a softer texture, but either will work.

2) The Spreads

We use both hummus and mashed avocado as spreads for our sandwich. They help keep the veggies in place and also form a barrier between the bread and the veggies that helps prevent the bread from getting soggy. If you don't have avocado, you can double up on the hummus or try whipped cream cheese (either plain or combined with basil or sun-dried tomato pesto). Just be sure to spread whatever you're using over both slices of the bread. You can use regular hummus, or try a flavored hummus of your choice.

3) The Veggies

We keep our sandwich simple by including salad greens, shredded carrot, cucumber and red bell pepper, but that's just scratching the surface! Try adding spinach, sprouts, sliced red onion, sliced tomato, broccoli slaw, thinly sliced radish and tender fresh herbs like cilantro or basil. Briny ingredients like banana peppers and pickles are good, too, but keep in mind that they will also add sodium. Try and keep your variations simple and pick three to four veggies instead of piling on the entire produce aisle. Wet ingredients like sliced tomatoes should be patted dry to remove excess moisture before adding to the sandwich.

Can I Make Veggie & Hummus Sandwich Ahead?

Yes! This sandwich (or any variation of it) makes a perfect packable lunch. To make it ahead, assemble and refrigerate the sandwich for up to four hours or pack in a portable airtight container with a cooler pack for taking to work or school.

Ingredients

2 slices whole-grain bread
3 tablespoons hummus
¼ avocado, mashed
½ cup mixed salad greens
¼ medium red bell pepper, sliced
¼ cup sliced cucumber
¼ cup shredded carrot

Directions

Spread 1 slice of bread with hummus and the other with avocado. Fill the sandwich with greens, bell pepper, cucumber and carrot. Slice in half and serve.

8. Chipotle Chicken Quinoa Burrito Bowl

This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.

Ingredients

1 tablespoon finely chopped chipotle peppers in adobo sauce
1 tablespoon extra-virgin olive oil
½ teaspoon garlic powder
½ teaspoon ground cumin
1 pound boneless, skinless chicken breast
¼ teaspoon salt
2 cups cooked quinoa
2 cups shredded romaine lettuce
1 cup canned pinto beans, rinsed
1 ripe avocado, diced
¼ cup prepared pico de gallo or other salsa
¼ cup shredded Cheddar or Monterey Jack cheese
Lime wedges for serving

Directions

Preheat grill to medium-high or preheat broiler.

Combine chipotles, oil, garlic powder and cumin in a small bowl.

Oil the grill rack (see Tip) or a rimmed baking sheet, if broiling. Season chicken with salt. Grill the chicken for 5 minutes or broil it on the prepared baking sheet for 9 minutes. Turn, brush with the chipotle glaze and continue cooking until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 3 to 5 minutes more on the grill or 9 minutes more under the broiler. Transfer to a clean cutting board. Chop into bite-size pieces.

Assemble each burrito bowl with 1/2 cup quinoa, 1/2 cup chicken, 1/2 cup lettuce, 1/4 cup beans, 1/4 avocado, 1 tablespoon pico de gallo (or other salsa) and 1 tablespoon cheese. Serve with a lime wedge.

Tips

To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

9. White Bean & Avocado Toast

Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.

Ingredients

1 slice whole-wheat bread, toasted
¼ avocado, mashed
½ cup canned white beans, rinsed and drained
Kosher salt to taste
Ground pepper to taste
1 pinch Crushed red pepper

Directions

Top toast with mashed avocado and white beans. Season with a pinch each of salt, pepper and crushed red pepper.

10. Roasted Vegetable & Black Bean Tacos

These hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.

Ingredients

1 cup roasted root vegetables (see associated recipe)
½ cup cooked or canned black beans, rinsed
2 teaspoons extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon chili powder
½ teaspoon ground coriander
¼ teaspoon kosher salt
¼ teaspoon ground pepper
4 corn tortillas, lightly toasted or warmed
½ avocado, cut into 8 slices
1 lime, cut into wedges
Chopped fresh cilantro & salsa for garnish

Directions

Combine roasted root vegetables, beans, oil, cumin, chili powder, coriander, salt and pepper in a saucepan. Cover and cook over medium-low heat until heated through, 6 to 8 minutes.

Divide the mixture among the tortillas. Top with avocado. Serve with lime wedges. Garnish with cilantro and/or salsa, if desired.

11.Vegetarian Slow-Cooker Pozole

This healthy vegetarian take on the Mexican stew pozole gets tons of flavor from poblano peppers, ancho chile powder and dried herbs and spices, while cannellini beans provide protein and fiber.

What Is Pozole?

Pozole is a Mexican stew that's traditionally made with hominy and meat and topped with various garnishes. Pozole is served as a festive dish to celebrate holidays as well as an everyday meal. Vegetarian pozole often substitutes beans for the meat in the stew.

What Is Hominy?

Hominy is corn that has been treated with lime to remove the tough hull and germ. It's earthy in flavor, chewy in texture and an integral ingredient in the stew. Look for it in cans in the Latin section of your supermarket.

How to Serve Vegetarian Slow-Cooker Pozole

Garnish vegetarian pozole with shredded cabbage, radishes, fresh cilantro and sour cream. For a vegan version, top with diced avocado instead of sour cream. Serve this hearty stew on its own or with warm corn tortillas on the side.

Ingredients

1 cup dried cannellini beans, soaked overnight (see Tip)
1 tablespoon extra-virgin olive oil
2 cups chopped yellow onions
2 cups chopped seeded poblano peppers
3 large cloves garlic, finely chopped
1 tablespoon ancho chile powder
1 tablespoon chili powder
2 teaspoons dried oregano
1 teaspoon ground cumin
6 cups low-sodium vegetable broth
1 ¼ cups canned hominy, rinsed
6 tablespoons prepared tomatillo salsa
1 tablespoon lime juice
¼ teaspoon salt
1 cup shredded cabbage
¾ cup sour cream
½ cup sliced radishes
¼ cup chopped fresh cilantro

Directions

Drain beans and transfer to a 6-quart slow cooker. Heat oil in a large skillet over medium heat. Add onions and poblanos; cook, stirring occasionally, until tender, about 4 minutes. Add garlic, ancho chile powder, chili powder, oregano and cumin; cook, stirring often, until fragrant, about 1 minute. Transfer the mixture to the slow cooker. Stir in broth and hominy. Cut a piece of parchment paper to fit inside the slow cooker and press it directly onto the pozole. Cover with the lid and cook on Low until the beans are tender, 7 to 8 hours. Discard the parchment paper.

Stir salsa, lime juice and salt into the pozole. Serve topped with cabbage, sour cream, radishes and cilantro.

Equipment

6-quart slow cooker, parchment paper

Tip

Forgot to soak your beans? No problem! Just place them in a large pot and add enough water to cover them by 2 inches. Bring to a boil, remove from heat and let stand for 1 hour.

To make ahead

Cover and refrigerate in an airtight container for up to three days.

12. Tomato-&-Avocado Cheese Sandwich

Parmesan cheese is such a bold flavor, you only need 1/4 cup to add a big punch to this vegetarian toaster-oven sandwich. Get a serving of fruit too, when you enjoy the sandwich with a fresh pear.

Ingredients

2 slices whole-wheat bread
¼ avocado, mashed
3 slices tomato
¼ cup grated Parmesan cheese
1 cup mixed salad greens or baby spinach
2 teaspoons balsamic vinegar
1 medium ripe pear

Directions

Lay bread on work surface. Spread avocado on one slice. Top with tomatoes and sprinkle with cheese. Toast both pieces of bread in a toaster oven until the plain piece is toasted and the cheese is starting to melt on the topped piece, 4 to 6 minutes.

Remove the toast from the toaster oven with a spatula, and mound greens (or spinach) on top of the cheese side. Drizzle with vinegar and top with the remaining toast. Cut in half if desired and serve with pear.

13. Weight-Loss Cabbage Soup

Loaded with cabbage, carrots, bell pepper and tomato, this healthy cabbage soup recipe packs in lots of flavor and is ultra-satisfying. This easy recipe makes a big batch for lunch or dinner all week.

Nutrition Notes

Is Cabbage Good for You?

Cabbage is a cruciferous vegetable, and like all cruciferous veggies, cabbage has numerous health benefits. According to the United States Department of Agriculture, 1 cup raw cabbage provides 41% of your daily vitamin C needs and 2.5 grams of fiber—which will help keep things moving through your digestive system. In a 2021 Journal of Food Science review, the authors concluded that cabbage helps regulate blood glucose levels, and reduces the risk for kidney and liver disease and inflammation in the body.

Add to it all the other veggies in this soup and you've got an antioxidant-filled dish that multiplies the health benefits of eating produce. A 2021 Circulation study found that eating 5 servings of fruits, vegetables or a combination daily can help you live longer.

Is This Recipe Vegan?

Yes, this recipe is vegan-friendly.

Tips from the Test Kitchen

How to Prep Your Vegetables

Before you begin cooking, it's important to prep the vegetables and have them all chopped and ready to go. We have easy guides for prepping onions, bell peppers, garlic, cabbage and tomatoes to help you improve your knife skills in the kitchen.

Can I Make Weight-Loss Cabbage Soup Ahead?

If you are giving the cabbage soup diet a try, you will quickly notice that you want to have a lot of cabbage soup on hand. Luckily, it is easily made ahead. The soup can be made four days ahead and stored in the refrigerator or frozen for up to three months. You can portion it out into individual serving sizes before storing it so it's ready to just grab and go.

14. Artichoke & Egg Tartine

For a Mediterranean-inspired breakfast, serve up fried or poached eggs on top of sautéed artichokes and toast. If you can't find frozen, be sure to rinse canned artichoke hearts well—they're saltier than frozen. Serve with hot sauce on the side, if desired.

Ingredients

1 teaspoon extra-virgin olive oil
½ cup finely chopped thawed frozen artichoke hearts
1 sliced scallion
¼ teaspoon dried oregano
⅛ teaspoon ground pepper
1 slice whole-wheat bread, toasted
2 large eggs, fried or poached

Directions

Heat oil in a small skillet. Add artichoke hearts, scallion, oregano and pepper; sauté until hot. Spread on toast and top with eggs.

15. Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions

In this healthy chicken recipe, the meat is rubbed with ancho chile powder, a spice made from dried poblano peppers. It adds mild heat and subtle smokiness to the rub on the chicken, but you can use regular chili powder here instead. This recipe makes an extra 1/2 cup of the black bean mash--try it wrapped into a burrito for lunch or as a taco filling (see Tips, below).

Ingredients

Beans
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 teaspoon cumin seeds
2 (15 ounce) cans low-sodium black beans, rinsed
Juice of 1 lime
¼ teaspoon kosher salt
Chicken & Vegetables
16 scallions, trimmed
3 medium red bell peppers, cut into 1-inch strips
1 ½ tablespoons extra-virgin olive oil plus 2 teaspoons, divided
¾ teaspoon kosher salt, divided
¼ teaspoon ground pepper
2 (8 ounce) boneless, skinless chicken breasts, trimmed and halved crosswise
1 teaspoon ancho chile powder (see Tips)
½ teaspoon ground cinnamon
½ teaspoon unsweetened cocoa powder
1 teaspoon brown sugar

Directions

To prepare beans: Heat 1 tablespoon oil in a medium saucepan over medium heat. Add garlic and cumin seeds; cook, stirring, until fragrant and starting to brown, 30 seconds to 1 minute. Stir in beans, lime juice and 1/4 teaspoon salt and cook until hot, 2 to 4 minutes. Remove from heat and mash with a potato masher until mostly smooth. Refrigerate 1/2 cup of the mashed beans for another use (see Tips, below). Cover the remaining beans to keep warm.

Tips

Tips: Ancho chiles--dried poblano peppers--are one of the most popular dried chiles used in Mexico; ancho chile powder has a mild, sweet spicy flavor. Look for it with specialty spices in large supermarkets or Mexican grocers.

Turn leftovers into black bean tacos for lunch: Spread the 1/2 cup leftover beans on 2 corn tortillas. Top each taco with 1/4 cup each chopped romaine lettuce and tomato, 1 Tbsp. each shredded Cheddar cheese and tomato salsa and a squeeze of lime juice.

16. Vegetarian Italian Hoagies

Traditional Italian subs feature meat but this delightfully easy sandwich packs a punch with artichoke hearts, red onion and zesty pepperoncini instead. We love it for dinner as well as lunch. If you're packing the hoagies to take along, keep the ingredients separate and assemble right before eating to avoid soggy bread. Serve with tomato and cucumber salad.

Ingredients

1/4 cup thinly sliced red onion, separated into rings
1 14-ounce can artichoke hearts, rinsed and coarsely chopped
1 medium tomato, seeded and diced
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
1 teaspoon dried oregano
1 16- to 20-inch-long baguette, preferably whole-grain
2 slices provolone cheese, (about 2 ounces), halved
2 cups shredded romaine lettuce
1/4 cup sliced pepperoncini, (optional)

Directions

Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.

Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.

To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with the baguette tops. Serve immediately.

17. Cheesy Beef Enchilada Casserole

This veggie-packed beef enchilada casserole is mild, so put out hot sauce and chopped jalapeños if you're feeding heat-seekers. The quick and easy dinner recipe makes extra cheese sauce—save it to make Mac & Cheese with Cauliflower & Brussels Sprouts later in the week (see Associated Recipes) or serve it with steamed vegetables, such as broccoli, for an easy side dish.

Ingredients

Cheese Sauce
4 tablespoons butter (1/2 stick)
¼ cup all-purpose flour
3 cups reduced-fat milk
2 ½ cups shredded sharp Cheddar cheese
⅓ cup grated Parmesan cheese
½ teaspoon salt
Enchiladas
2 teaspoons avocado oil or canola oil
8 ounces 90%-lean ground beef
1 large onion, diced
1 medium red bell pepper, diced
1 cup frozen corn kernels
1 tablespoon ground cumin
2 teaspoons chili powder
1 teaspoon garlic powder
1 (4 ounce) can diced green chiles
8 corn tortillas, cut into quarters
1 large tomato, seeded and chopped
Italian Dressing
¾ cup red-wine vinegar
5 tablespoons water
1 ½ tablespoons sugar
1 tablespoon Dijon mustard
1 large clove garlic
2 teaspoons dried basil
2 teaspoons dried oregano
½ teaspoon salt
½ teaspoon ground pepper
1 ¾ cups extra-virgin olive oil
Slaw
1 (14 ounce) package coleslaw mix
½ cup chopped fresh cilantro, divided

Directions

To prepare cheese sauce: Melt butter in a medium saucepan over medium heat. Add flour and whisk constantly until thickened and just starting to turn light brown, 2 to 3 minutes. Slowly add milk, whisking constantly. Cook, stirring often, until the mixture is thick enough to coat the back of a spoon, 10 to 12 minutes. (Do not boil.) Remove from heat and, a handful at a time, whisk in Cheddar and Parmesan until smooth. Stir in 1/2 teaspoon salt. (Reserve 2 1/2 cups for another use.)

Preheat oven to 400 degrees F. Coat a 9-inch (or similar size) baking dish with cooking spray.

To prepare enchiladas: Heat avocado (or canola) oil in a large skillet over medium-high heat. Add beef, onion and bell pepper and cook, crumbling the beef with a wooden spoon, until it is no longer pink and the vegetables are tender, 5 to 8 minutes. Stir in corn, cumin, chili powder and garlic powder; cook, stirring occasionally, until the corn is heated through and the spices are fragrant, about 1 minute. Remove from heat.

Stir green chiles into 1 1/2 cups of the warm cheese sauce. Arrange one-third of the tortilla wedges in the prepared baking dish, overlapping as necessary to fit. Top with half the beef mixture and 1/2 cup of the cheese sauce. Repeat with half the remaining tortillas, the remaining beef mixture and 1/2 cup of the cheese sauce. Top with the remaining tortillas, the remaining 1/2 cup cheese sauce and tomato. Bake until bubbling, about 15 minutes.

Meanwhile, prepare dressing: Combine vinegar, water, sugar, mustard, garlic, basil, oregano, salt and pepper in a blender. Puree until smooth. With the motor running, slowly add oil and puree until creamy. (Measure out 2/3 cup and transfer the remaining dressing to a large mason jar; refrigerate for up to 1 week.)

To prepare slaw & serve: Toss coleslaw mix with 1/4 cup cilantro and 2/3 cup dressing in a medium bowl. Top the casserole with the remaining 1/4 cup cilantro and cut into 4 servings. Serve with the slaw.

To make ahead

Prepare cheese sauce (Step 1). Transfer to a 4-cup heatproof container and let cool to room temperature, about 30 minutes. Refrigerate for up to 5 days. Prepare dressing (Step 5); refrigerate for up to 1 week.

18. Chocolate Banana Oatmeal

Have your fruit and a little luxury too with this kid-friendly healthy chocolate and banana oatmeal recipe. Short on time in the morning? Try our overnight oatmeal variation.

Ingredients

1 cup water
Pinch of salt
½ cup old-fashioned rolled oats
½ small banana, sliced
1 tablespoon chocolate-hazelnut spread
Pinch of flaky sea salt

Directions

Bring water and a pinch of regular salt to a boil in a small saucepan. Stir in oats, reduce heat to medium and cook, stirring occasionally, until most of the liquid is absorbed, about 5 minutes. Remove from heat, cover and let stand 2 to 3 minutes. Top with banana, chocolate spread and flaky salt.

Tips

Overnight oats variation

Combine 1/2 cup old-fashioned rolled oats with 1/2 cup water and a pinch of salt in a jar or bowl or jar. Cover and refrigerate overnight. In the morning, add toppings. Eat cold or heat up. Makes about 1 cup.

Steel-cut oats variation

Bring 1 cup water and a pinch of salt to a boil in a small saucepan. Add 1/3 cup steel-cut oats, reduce heat to a bare simmer, cover and cook, stirring occasionally, until most of the liquid is absorbed, 15 to 20 minutes. Remove from heat and let stand, covered, 2 to 3 minutes. Add toppings. Makes about 1 cup.

People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.

19. Chicken Parmesan & Quinoa Stuffed Peppers

Chicken Parm gets a fun low-carb and gluten-free twist with these cheesy stuffed peppers with chicken and quinoa. Serve with a salad for a healthy dinner that's easy to prep too.

Ingredients

1 tablespoon olive oil
1 medium onion, chopped (about 1 1/2 cups)
4 cloves garlic, minced
1 cup quinoa, rinsed
1 ¼ cups water
3 cups shredded cooked chicken breast
1 ½ cups lower-sodium marinara sauce
⅓ cup grated Parmesan cheese
¾ cup sliced fresh basil, divided
4 large red bell peppers (about 8 ounces each)
2 ounces low-moisture, part-skim mozzarella cheese, shredded (about 1/2 cup)

Directions

Preheat oven to 350 degrees F. Heat oil in a medium saucepan over medium-high heat. Add onion and garlic; cook, stirring occasionally, until the onion is translucent, 4 to 5 minutes. Add quinoa; cook, stirring occasionally, for 30 seconds. Add water; increase heat to high and bring to a boil. Reduce heat to medium; cover and cook for 15 minutes. Remove from heat; let stand, covered, for 5 minutes. Stir in chicken, marinara, Parmesan and 1/2 cup basil.

Trim top 1/2 inch from peppers; remove seeds and membranes. Arrange the peppers, cut-sides up, in an 8-inch-square glass baking dish. Cover with plastic wrap; microwave on High for 3 minutes. Remove plastic wrap. Spoon the quinoa mixture evenly into the pepper halves (about 1 1/4 cups each).

Bake the stuffed peppers until they are softened, about 15 minutes. Sprinkle evenly with mozzarella. Continue baking until the cheese is melted, 5 to 7 minutes. Sprinkle evenly with the remaining 1/4 cup basil.

Tips

To make ahead: The peppers can be prepared through Step 2 up to 1 day in advance. Cover and refrigerate. Let stand at room temperature while preheating the oven.

20. Edamame Lettuce Wrap Burgers with Peanut Sauce

Edamame make these homemade veggie burgers mean, green protein machines. Peanut sauce, curry paste and quick-pickled carrots give them Thai-inspired flair.

Ingredients

1 cup julienned carrots
3 tablespoons lime juice, divided
2 teaspoons chile-garlic sauce, divided
1 ½ cups frozen shelled edamame, thawed
1 cup cooked brown rice
½ cup peanut butter powder (see Tip) or 1/4 cup natural peanut butter, divided
¼ cup chopped scallions
1 tablespoon red Thai curry paste
3 tablespoons peanut oil, divided
2 tablespoons reduced-sodium tamari, divided
4 leaves Bibb lettuce
1 cup thinly sliced red onion

Directions

Toss carrots with 2 tablespoons lime juice and 1 teaspoon chile-garlic sauce. Set aside.

Combine edamame, rice, 1/4 cup peanut butter powder (or 2 tablespoons peanut butter), scallions, curry paste and 1 tablespoon each oil and tamari in a food processor. Pulse, scraping down the sides as needed, until coarsely chopped. Shape the mixture into four 4-inch-wide burgers.

Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium heat. Add the burgers and cook, turning once, until well browned, 3 to 4 minutes per side. Transfer to a plate.

Meanwhile, whisk the remaining 1/4 cup peanut butter powder (or 2 tablespoons peanut butter), 1 tablespoon each lime juice and tamari and 1 teaspoon chile-garlic sauce in a small bowl until smooth.

Drain the carrots and add the marinade to the peanut sauce; whisk to combine. Serve the burgers in lettuce leaves with the carrots, the sauce and onion.

Tips

Tip: With the consistency of flour, peanut butter powder helps bind this veggie burger so it doesn't fall apart. It's made from roasted and pressed peanuts. As with peanut butter, look for a brand with little or no added sugar.

To make ahead: Prepare burgers (Steps 1-2) and refrigerate for up to 1 day before cooking.

21. Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta

You'll only have to dirty one pot in this easy pasta recipe that cooks chicken and vegetables right along with the noodles. Plus, by using the exact amount of water you need to cook the pasta, the starch that usually gets drained off with your pasta water stays in the pot, giving you delectably creamy results.

Ingredients

8 ounces whole-wheat linguine or spaghetti
1 pound boneless, skinless chicken thighs
4 cups sliced mushrooms
2 cups sliced Brussels sprouts
1 medium onion, chopped
4 cloves garlic, thinly sliced
2 tablespoons Boursin cheese
1 ¼ teaspoons dried thyme
¾ teaspoon dried rosemary
¾ teaspoon salt
4 cups water
2 tablespoons chopped fresh chives

Directions

Combine pasta, chicken, mushrooms, Brussels sprouts, onion, garlic, Boursin cheese, thyme, rosemary and salt in a large pot. Stir in water. Bring to a boil over high heat. Boil, stirring frequently, until the pasta is cooked and the water has almost evaporated, 10 to 12 minutes. Remove from heat and let stand, stirring occasionally, for 5 minutes. Serve sprinkled with chives.

22. Berry-Almond Smoothie Bowl

A little frozen banana gives creamy texture to this satisfying smoothie bowl.

Ingredients

⅔ cup frozen raspberries
½ cup frozen sliced banana
½ cup plain unsweetened almond milk
5 tablespoons sliced almonds, divided
¼ teaspoon ground cinnamon
⅛ teaspoon ground cardamom
⅛ teaspoon vanilla extract
¼ cup blueberries
1 tablespoon unsweetened coconut flakes

Directions

Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth.

Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.

23. Quick Shrimp Puttanesca

Because refrigerated fresh pasta cooks much faster than dried pasta, this Italian-inspired pasta dish will be on the table lickety-split! Puttanesca, traditionally made with tomatoes, olives, capers, anchovies and garlic, gets shrimp for extra protein and artichoke hearts to boost the vegetable servings (and the fiber!). If you can't find frozen artichoke hearts, sub in drained canned artichoke hearts.

Ingredients

8 ounces refrigerated fresh linguine noodles, preferably whole-wheat
1 tablespoon extra-virgin olive oil
1 pound peeled and deveined large shrimp
1 (15 ounce) can no-salt-added tomato sauce
1 ¼ cups frozen quartered artichoke hearts, thawed (8 ounces)
¼ cup chopped pitted Kalamata olives
1 tablespoon capers, rinsed
¼ teaspoon salt

Directions

Bring a large pot of water to a boil. Cook linguine according to package instructions. Drain.

Meanwhile, heat oil in a large skillet over high heat. Add shrimp in a single layer and cook, undisturbed, until browned on the bottom, 2 to 3 minutes. Stir in tomato sauce. Add artichoke hearts, olives, capers and salt; cook, stirring often, until the shrimp is cooked through and the artichoke hearts are hot, 2 to 3 minutes longer.

Add the drained noodles to the sauce and stir to combine. Divide among 4 pasta bowls. Serve hot.

24. Vegetarian Spinach Enchiladas

This vegetarian enchilada recipe is weeknight-fast when you skip the step of filling and rolling the enchiladas and make a stacked enchilada casserole instead. Just layer the tortillas, sauce and cheesy spinach filling the way you would lasagna and have the casserole in the oven in 20 minutes.

Ingredients

1 14-ounce can diced tomatoes
1 small onion, chopped
3 teaspoons minced canned chipotle chiles (see Tip), divided
¼ teaspoon salt
1 ½ cups low-fat, reduced-sodium cottage cheese
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1 cup shredded Monterey Jack cheese, divided
1 bunch scallions, sliced, white and green parts separated
½ teaspoon garlic powder
8 6-inch corn tortillas

Directions

Preheat oven to 450 degrees F. Coat an 8-inch-square baking dish with cooking spray.

Place tomatoes, onion, 2 teaspoons chipotle and salt in a blender. Puree until smooth. Mash cottage cheese in a medium bowl; stir in spinach, 1/2 cup cheese, scallion whites, garlic powder and the remaining 1 teaspoon chipotle.

Spread 1/4 cup of the tomato sauce in the prepared baking dish. Cover with 4 tortillas (they will overlap). Spread on 1/2 cup sauce, then all the spinach filling. Top with another 1/4 cup sauce. Layer on the remaining 4 tortillas and the remaining 1 cup sauce. Sprinkle the remaining 1/2 cup cheese on top.

Bake the casserole until the cheese is melted and the filling is hot, about 25 minutes. Sprinkle with 2 tablespoons of the reserved scallion greens.

Tips

Tip: Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they'll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.

25. Baby Kale Breakfast Salad with Quinoa & Strawberries

Fruit, whole grains and greens for breakfast? Yes! Start your day off right with this breakfast salad recipe and you'll knock out half of your daily veggie quota with the first meal of the day.

Ingredients

1 teaspoon minced garlic
Pinch of salt
1 tablespoon extra-virgin olive oil
2 teaspoons red-wine vinegar
Pinch of ground pepper
3 cups lightly packed baby kale
½ cup cooked quinoa
½ cup sliced strawberries
1 tablespoon salted pepitas

Directions

Mash garlic and salt together with the side of a chef's knife or a fork to form a paste. Whisk the garlic paste, oil, vinegar and pepper together in a medium bowl. Add kale; toss to coat. Serve topped with quinoa, strawberries and pepitas.

26. Avocado, Tomato & Chicken Sandwich

In this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.

Ingredients

2 slices multigrain bread
¼ ripe avocado
3 ounces cooked boneless, skinless chicken breast, sliced (see Tip)
2 slices tomato

Directions

Toast bread. Mash avocado with a fork and spread onto one piece of toast. Top with chicken, tomato and the second piece of toast.

Tips

Tip: If you don't have cooked chicken, you can poach it to use in a recipe. Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to a simmer and cook until no longer pink in the middle, 10 to 15 minutes, depending on size. (Eight ounces raw boneless, skinless chicken breast yields about 1 cup sliced, diced or shredded cooked chicken.)

27. Spaghetti Squash & Meatballs

With this spaghetti squash and meatballs recipe, cooking the squash first in the microwave and then in a skillet to cook off the extra moisture, gives the squash a more spaghetti-like texture.

Ingredients

1 3-pound spaghetti squash
2 tablespoons water
2 tablespoons extra-virgin olive oil, divide
½ cup chopped fresh parsley, divided
½ cup finely shredded Parmesan cheese, divided
1 ¼ teaspoons Italian seasoning, divided
½ teaspoon onion powder
½ teaspoon salt, divided
½ teaspoon freshly ground pepper
1 pound 93%-lean ground turkey
4 large cloves garlic, minced
1 28-ounce can no-salt-added crushed tomatoes
1/4-1/2 teaspoon crushed red pepper

Directions

Halve squash lengthwise and scoop out the seeds. Place facedown in a microwave-safe dish; add water. Microwave, uncovered, on High until the flesh can be easily scraped with a fork, 10 to 15 minutes.

Heat 1 tablespoon oil in a large skillet over medium-high heat. Scrape the squash flesh into the skillet and cook, stirring occasionally, until the moisture is evaporated and the squash is beginning to brown, 5 to 10 minutes. Stir in 1/4 cup parsley. Remove from heat, cover and let stand.

Meanwhile, combine the remaining 1/4 cup parsley, 1/4 cup Parmesan, 1/2 teaspoon Italian seasoning, onion powder, 1/4 teaspoon salt and pepper in a medium bowl. Add turkey; gently mix to combine (do not overmix). Using about 2 tablespoons each, form into 12 meatballs.

Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the meatballs, reduce heat to medium and cook, turning occasionally, until browned all over, 4 to 6 minutes. Push the meatballs to the side of the pan, add garlic and cook, stirring, for 1 minute. Add tomatoes, crushed red pepper to taste, the remaining 3/4 teaspoon Italian seasoning and 1/4 teaspoon salt; stir to coat the meatballs. Bring to a simmer, cover and cook, stirring occasionally, until the meatballs are cooked through, 10 to 12 minutes more.

Serve the sauce and meatballs over the squash, sprinkled with the remaining 1/4 cup Parmesan.

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