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Vegetarian Recipes

An estimated 5 percent of Americans say they never eat meat, representing nearly 16 million people (Palmer, 2012). However, significantly more people -- perhaps as much of a third of the country's population -- say that they eat a mostly plant-based diet.

You don’t have to be a strict vegetarian to enjoy the benefits of vegetarian recipes. Indeed, scientific evidence suggests that people who eat mostly plant-based foods have lower cholesterol, decreased risk of obesity, and lower rates of mortality from ischemic heart disease (Key, Appleby, & Rosell, 2006).

How to Ensure Your Vegetarian Diet is Balanced

Vegetarians are particularly susceptible to deficiency in vitamin B12, iron, calcium, vitamin D, protein, and omega-3 fatty acids (Mayo Clinic, 2016). Relying on protein sources such as eggs or low-fat dairy products is a good way to boost your intake of protein, calcium, vitamin D, and vitamin B12.

Whether you’re looking for hearty main courses, a filling breakfast, or healthy desserts, the following vegetarian recipes are delicious and brimming with beneficial nutrients. For even more nutritious recipes, check out our vegan recipes page for inspiration.

Be sure to check out our vegetarian snack page as well for more ways to stick to a healthy vegetarian diet.

 

Lemon Poppy Seed Pancakes {gluten-free}

Lemon Poppy Seed Pancakes Recipe {gluten-free}

These light, citrusy pancakes are the perfect accompaniment to a hot cup of coffee. The recipe calls for brown rice flour, which provides additional fiber thanks to its inclusion of brown rice bran. The addition of coconut flour keeps these pancakes gluten free while keeping the texture light and fluffy. Drizzle these pancakes with maple syrup for a sweet but healthy morning treat.
Ingredients: Brown rice flour, coconut flour, almond milk, egg, coconut oil, lemon, sugar, baking powder, poppy seeds.
Total Time: 25 minutes | Yield: 10 pancakes

Quinoa Pancakes

Quinoa Pancakes Recipe

Quinoa is prized for its nutritional qualities, including the presence of all of the essential amino acids your body needs. Plus, quinoa is a source of dietary fiber, vitamin E, calcium, and B vitamins. Add some fresh strawberries, dried blueberries, toasted nuts, or chocolate chips for a fresh twist on a breakfast classic.
Ingredients: Quinoa, whole wheat pastry flour (or brown rice flour for gluten-free cakes), eggs, milk, maple syrup or honey, raw pecans, baking powder, vanilla extract, salt.
Total Time: 15 minutes | Yield: 7 pancakes

Matcha Green Tea Pancakes

Matcha Green Tea Pancakes Recipe {gluten-free}

Most pancakes contain all-purpose flour, sugar, and very little else. These matcha green tea pancakes are perfect for a weeknight “brinner” (breakfast for dinner) or Sunday morning brunch. The light green color of these pancakes makes them special and provides the perfect counterpoint for a few berries and a dollop of Greek yogurt. Make a double batch, and save the extra in the refrigerator so you can enjoy these delicious pancakes tomorrow.
Ingredients: Almond milk, brown rice flour, egg, sugar, coconut oil, matcha green tea powder, hemp protein powder, butter, greek yogurt, walnuts, almonds, banana chips, cranberries, golden raisins, maple syrup, cacao powder, baking powder.
Total Time: 15 minutes | Yield: 9-10 pancakes

Kale Quinoa Salad

Kale Quinoa Salad Recipe

Kale has earned its title as a superfood and is a source of several essential nutrients, including vitamin A, vitamin C, vitamin K, vitamin E, B vitamins, calcium, potassium, magnesium, and folate (WHFoods, n.d.). Boost your intake of leafy greens with this fresh kale quinoa salad. The rice wine vinegar and olive oil dressing is the perfect zingy accompaniment to this superfood salad.
Ingredients: Quinoa, fresh baby kale, purple cabbage, carrots, fresh dill, boiled eggs, rice wine, extra virgin olive oil, black pepper.
Total Time: 25 minutes | Yield: 8 210-gram servings

Farro Vegetable Salad

Farro Vegetable Salad Recipe

Foodies have been oohing and aahing over ancient grains such as farro, and this grain has been gaining in popularity ever since. Farro is a Mediterranean grain that pairs well with the seasonal vegetables in this sprightly summer salad. Not only does farro add protein to your diet, but it also delivers dietary fiber that can reduce your risk of cardiovascular disease (Erkilla & Lichtenstein, 2006).
Ingredients: Organic farro, sun dried tomatoes, frozen corn (thawed), scallions, black olives, feta cheese, cherry tomatoes, shredded carrots, salt, fresh dill, fresh mint, extra virgin olive oil, balsamic vinegar.
Total Time: 1 hour | Yield: 6 254-gram servings

Broccoli Quinoa Salad {gluten-free}

Broccoli Quinoa Salad Recipe {gluten-free}

Too often, grain salads rely on wheat or rye products to add bulk. This broccoli quinoa salad begins with running a head of broccoli through the food processor to create broccoli “rice.” The delicate grains of broccoli rice pair well with the nuttiness of quinoa in this satisfying salad. Finally, the salad is topped with pumpkin seeds, which are a vegan source of heart-healthy omega-3 fatty acids (WHFoods, 2014).
Ingredients: Fresh broccoli, quinoa, cucumber, cherry tomatoes, raw pumpkin seeds, sea salt, black pepper, Dijon mustard (optional), vinegar, extra virgin olive oil, maple syrup.
Total Time: 1 hour | Yield: 8 217-gram servings

Chocolate Goji Berry Bars {gluten-free}

Chocolate Goji Berry Bars Recipe {gluten-free}

These chocolate goji berry bars are pure indulgence. They are so delicious that it’s almost impossible to believe that they are also healthy. The bars feature goji berries, a species native to Asia that has gained popularity as an “anti-aging fruit.” In fact, goji berries contain 21 trace minerals in addition to dietary fiber!
Ingredients: Pitted dates, almond butter, quinoa puffs, goji berries, raw pistachios, coconut oil, dark chocolate chips.
Total Time: 20 minutes | Yield: 8 bars

Banana Bread {gluten-free}

Banana Bread Recipe {gluten-free}

It is difficult to create a banana bread that rises well, remains moist, and highlights the natural sweetness of the bananas, but this recipe stands apart from the crowd. The addition of honey as a natural sweetener and the presence of toasty walnuts for some extra crunch will make this your new go-to banana bread recipe.
Ingredients: Overripe bananas, eggs, coconut oil, applesauce, almond milk, honey, vanilla extract, brown rice flour, coconut flour, walnuts, gluten-free rolled oats, baking soda, baking powder.
Total Time: 1 hour | Yield: 12 80-gram servings

Pumpkin Granola Bars {gluten-free}

Pumpkin Granola Bars Recipe {gluten-free}

Pumpkin is best known as an autumn food, but these gluten free pumpkin granola bars are a fantastic treat at any time of the year. A mixture of cashew butter and pumpkin puree provides the perfect base for these homemade granola bars. The addition of crunchy pumpkin seeds and chia seeds create a nutritious, satisfying granola bar that is easy to pack when you are on the go.
Ingredients: Gluten-free rolled oats, pumpkin puree, cashew butter, honey, maple syrup, dark chocolate chips, pumpkin seeds, chia seeds, pumpkin spice.
Total Time: 45 minutes | Yield: 8 bars

Quinoa Stuffed Peppers {gluten-free}

Quinoa Stuffed Peppers Recipe {gluten-free}

Stuffed peppers are a staple at the vegetarian table, but you have never had a stuffed pepper as flavorful as these. Each bell pepper is loaded with lentils, quinoa, and spinach. Because quinoa is a complete protein, this dish contains all of the essential amino acids your body needs to function well.
Ingredients: Quinoa, green bell peppers, canned lentils, fresh spinach, feta cheese, frozen corn (thawed), salt, black pepper.
Total Time: 40 minutes | Yield: 6 259-gram servings (8 half-peppers)

Farro Risotto with Mushrooms

Farro Risotto with Mushrooms Recipe

Mushroom lovers will swoon over the earthy flavor of this creamy risotto. This recipe coaxes a rich, full flavor from only a few simple ingredients. The earthiness of the mushrooms is offset by the mild sweetness of fresh basil, and you can choose your favorite ‘shrooms -- shiitake, portobellos, or oyster mushrooms -- to put your own stamp on this recipe.
Ingredients: Organic pearled farro, sliced mushrooms, garlic cloves, extra virgin olive oil, frozen peas, salt, fresh basil, parmesan cheese, hot water.
Total Time: 1 hour, 15 minutes | Yield: 6 servings

Farro Veggie Burger

Farro Veggie Burger Recipe

The quest for the perfect veggie burger has ended. This farro veggie burger replicates everything that is great about a juicy burger without the unhealthy addition of red meat. Farro contains 6 grams of protein and 5 grams of dietary fiber, which will make this veggie burger a filling addition to your dinner table.
Ingredients: Farro, corn kernels, baked beans, basil, egg, mayonnaise, tomato paste, paprika, salt, olive oil.
Total Time: 1 hour | Yield: 8-10 medium patties

Gluten-Free Almond Cake

Gluten-Free Almond Cake Recipe

Gluten free baking has a reputation for being tricky, but it doesn’t have to be. This recipe includes a blend of almond flour and coconut flour that is remarkably similar to the texture of wheat flour, except without the wheat gluten. Because these flours have a low glycemic index, they are suitable for people watching their blood sugar levels. For some extra flair, drizzle your moist slice of almond cake with agave syrup or melted dark chocolate.
Ingredients: Eggs, almond milk, unrefined sugar, almond flour, coconut flour, coconut oil, baking powder, baking soda, vanilla extract, sliced almonds.
Total Time: 15 minutes | Yield: 8 servings

Chocolate Streusel Bread {gluten-free}

Chocolate Streusel Bread Recipe {gluten-free}

Traditional streusel toppings are sugar bombs. This delicious recipe combines walnuts, hemp seeds, dark chocolate chips, and coconut to create a crunchy topping that is actually good for you. Plus, the addition of walnuts provide heart-healthy omega-3 fatty acids that help mitigate your body’s inflammatory response.
Ingredients: Gluten-free flour, Greek yogurt, sugar, almond milk, olive oil, baking powder, vanilla extract, egg.
Total Time: 45 minutes | Yield: 8 servings

Chocolate Banana Coconut Flour Muffins {gluten-free}

Chocolate Banana Coconut Flour Muffins Recipe {gluten-free}

These chocolate banana coconut flour muffins are so simple that even a novice baker can make them with ease. Plus, they make a great way to use up those past-ripe bananas that have been hanging out in your kitchen. Greek yogurt boosts the protein content of these muffins while keeping them moist. Meanwhile, coconut flour provides your body with non-heme iron, fiber, healthy fats, and protein. Grab one of these muffins on your way out the door for a nutritious breakfast that will keep you feeling energized all morning.
Ingredients: Coconut flour, Greek yogurt, eggs, bananas, unrefined sugar, dark chocolate, baking soda, vanliia extract
Total Time: 30 minutes | Yield: 12 muffins

Matcha Green Tea Muffns

Matcha Green Tea Muffins Recipe {gluten-free}

Who said you can only enjoy green tea in hot beverage form? The delicate flavor of green tea works perfectly in these breakfast-friendly muffins. Matcha green tea powder is full of antioxidants, chlorophyll, and the amino acid L-theanine. L-theanine is thought to be helpful for improving concentration, making these muffins the best way to start a Monday morning. Adding a dark chocolate glaze with crushed pistachios makes these muffins wholesomely indulgent.
Ingredients: Almond flour, coconut flour, gluten-free rolled oats, egg, olive oil, vanilla extract, almond milk, unrefined sugar, matcha green tea powder, baking powder, baking soda, dark chocolate chips, coconut oil, pistachios.
Total Time: 1 hour | Yield: 10 muffins

Gluten-Free Blueberry Muffins

Blueberry Muffins Recipe
{gluten-free}

Waking up to the scent of freshly baked blueberry muffins is one of life’s little pleasures. Unfortunately, traditional muffin recipes contain so many refined carbohydrates that they do not make a very sensible breakfast choice. These gluten free blueberry muffins contain fiber-rich coconut flour, brown rice flour, and gluten-free rolled oats, which will keep you feeling full until lunchtime. Adding dried blueberries provides you with beneficial antioxidants that may help promote cellular health.
Ingredients: Coconut flour, brown rice flour, gluten-free rolled oats, egg, olive oil, vanilla extract, almond milk, coconut chips, dried blueberries, unrefined sugar, baking powder, baking soda.
Total Time: 45 minutes | Yield: 10 muffins

Cranberry Almond Flour Cookies {gluten-free}

Cranberry Almond Flour Cookies Recipe {gluten-free}

When you’re craving a sweet treat, there is nothing better than a cookie tempered by the tart taste of cranberries. Organic coconut oil replaces the butter in these cookies, providing a source of healthy lauric acid. Enjoy this recipe as-written or add a handful of chocolate chips for a nutritious, gluten free cookie that remains guilt-free.
Ingredients: Brown rice flour, almond flour, rolled-oats, dried cranberries, egg, coconut oil, sugar, vanilla extract, baking soda.
Total Time: 25 minutes | Yield: 20-22 cookies

Gluten-Free Pecan Pie

Pecan Pie Recipe {gluten-free}

Most pecan pie recipes are laden with sugar, sugar, and more sugar. This gluten free recipe really lets the robust flavor of the pecans shine through. The gluten free crust is made of coconut oil, honey, and almond flour. This makes the crust perfectly flaky while adding beneficial fiber and minerals. Blending coconut sugar with maple syrup creates a sticky, sweet filling that plays beautifully against the roasted flavor of the pecans. This year, make a resolution to let pecan pie escape the Thanksgiving table and enjoy this delectable dessert all year long.
Ingredients: Almond flour, coconut oil, honey, eggs, pecan halves, coconut sugar, maple syrup, vanilla extract, butter, salt.
Total Time: 1 hour | Yield: 8 servings

Chocolate Cake {gluten-free}

Chocolate Cake Recipe {gluten-free}

Everyone needs the perfect chocolate cake recipe in their baking arsenal. Fuel your inner chocoholic with this incredibly moist cake. This gluten free cake uses almond flour, which is a very fine flour that is higher in protein than all-purpose flour. Almond flour also provides monounsaturated fats, vitamin E, calcium, and iron, making this cake a healthy way to end your meal. Topping the cake with hazelnuts not only increases your consumption of omega-3 fatty acids, but it also makes an elegant presentation that is perfect for your next dinner party.
Ingredients: Almond flour, brown rice flour, cacao powder, eggs, almond milk, coconut oil, unrefined sugar, vanilla extract, baking powder, baking soda, hazelnuts.
Total Time: 1 hour | Yield: 8 servings

Chocolate Coffee Flour Muffins

Chocolate Coffee Flour Muffins Recipe

Combine your coffee and your morning muffin into one simple treat with this tasty chocolate confection. The crunch of hazelnuts adds a hearty dimension to the sweet and adds nutritional value in the form of protein, fiber, and healthy unsaturated fats. The result is a light and fluffy treat that will help hold you over until your mid-morning snack and subsequent lunch. Try this incredible recipe today and enjoy the muffins for breakfast, lunch, dessert, or a midday treat!
Ingredients: Coffee flour, cacao powder, baking soda, sugar, egg, milk, coffee, coconut oil, vanilla extract, salt, hazelnuts.
Total Time: 30 minutes | Yield: 16 muffins

Gluten-Free Chocolate Mug Cake

Gluten-Free Chocolate Mug Cake Recipe

Who needs an oven when you can make cake in the microwave? Baking made easy has never tasted so good with this simple means of making a mouthwatering dessert. Not only does this make for a snappy cook time, but it also allows for a quick and personal treat that you can enjoy without having to worry about over-indulgence.
Ingredients: Coconut flour, milk, eggs, sugar, coconut oil, cacao powder, baking powder, vanilla extract.
Total Time: 10 minutes | Yield: 2 servings

References

Erkilla, A.T. & Lichtenstein, A.H. (2006). Fiber and cardiovascular disease risk: how strong is the evidence? Journal of Cardiovascular Nursing, 21(1), 3-8.

Key, T.J., Appleby, P.N., & Rosell, M.S. (2006). Health effects of vegetarian and vegan diets. Proceedings of the Nutrition Society, 65(1), 35-41.

Mayo Clinic. (2016). Planning a healthy vegetarian diet. Retrieved from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446?pg=2

Palmer, A. (2012). 2011 vegetarian and vegan stats. PETA. Retrieved from http://www.peta.org/living/food/2011-vegetarian-vegan-stats/

WHFoods (n.d.). Kale. Retrieved from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

WHFoods. Pumpkin seeds. Retrieved from http://lpi.oregonstate.edu/mic/minerals/zinc