Essential Whole Foods, Plant-Based Recipes You Need

“Once they realized they could have lasagna, enchiladas, and mac & cheese in plant-based form, they were so stoked.”
– Chef Charity Morgan

Gluten-Free Vegan Chickpea Noodle Mac and Sweet Potato Geez! - Healthy, Plant-Based, Oil-Free, Dairy-Free, Kid-Friendly Pasta Recipe from Plants-Rule — Gluten-Free Vegan Chickpea Noodle Mac and Sweet Potato Geez! – Healthy, Plant-Based, Oil-Free, Dairy-Free, Kid-Friendly Pasta Recipe

A whole foods plant-based diet is a smart way to make a healthy change. Your cooking is centered around fruits, vegetables, whole grains, beans, legumes, nuts, and seeds. Whole foods recipes avoid refined ingredients like white flour, sugar, and oil. Cutting out meat, dairy, and eggs may seem scary. However, there are endless options when it comes to healthy eating!

These are the essential Plant-Based recipes you need to get started. You’ll notice lots of starchy vegetables like sweet potatoes. Plus, some healthy greens and easy whole grain breakfasts. Start incorporating these in your weekly meal prep. Swap out some of your traditional dishes for these meat-free, dairy-free recipes. You’ll love all of the delicious flavors!

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Healthy Plant-Based Breakfasts

Easy Overnight Mixed Berry Oats in Mason Jars

Overnight oats are an essential recipe for a plant-based diet. Get in the habit of making a batch of these during weekend meal-prep. Then, you have healthy, whole grain breakfasts ready for you during the week. A million options with different varieties of fruits, spices, and toppings.

Hearty Banana Bread Oatmeal

Got 5 minutes? Then you’ve got time for this recipe! The flavors of banana bread come together for this Hearty Banana Bread Oatmeal. Quickly make this whole grain, plant-based breakfast in your microwave or stove top. Easy and delicious!

Vegan Banana Bread Walnut Oatmeal - Healthy, Plant-Based, Whole Grain, Gluten-Free, Oil-Free, Easy Breakfast Recipe from Plants-Rule — Vegan Banana Bread Walnut Oatmeal – Healthy, Plant-Based, Whole Grain, Gluten-Free, Oil-Free, Easy Breakfast Recipe from Plants-Rule

Oil-Free Garden Vegetable Tofu Breakfast Scramble

Colorful garden vegetables and crumbled tofu make a healthy, plant-based breakfast. This easy, oil-free recipe comes together in under 20 minutes. It’s an essential vegan dish, perfect for quick mornings.

Garden Vegetable Tofu Breakfast Scramble - Easy, Healthy, Plant-Based, Oil-Free, Gluten-Free Vegan Recipe from Plants-Rule — Garden Vegetable Tofu Breakfast Scramble – Easy, Healthy, Plant-Based, Oil-Free, Gluten-Free Vegan Recipe from Plants-Rule

Gluten-Free Muesli Breakfast Cookies – Oil-Free, No Refined Sugar or Syrup

Dried cranberries, raisins, pumpkin seeds, oats and almond butter pack healthy plant-based energy for these awesome Gluten-Free Muesli Breakfast Cookies. Enjoy them for breakfast on-the-go. Or, pack a few for an afternoon snack. One of my favorites!

Muesli Breakfast Cookies with Cranberries, Raisins, Pumpkin Seeds, Coconut, - Healthy, Plant-Based, Oil-Free, Gluten-Free, Whole Grain Oat Baked Vegan Recipe with no Refined Sugar or Syrup from Plants-Rule — Muesli Breakfast Cookies with Cranberries, Raisins, Pumpkin Seeds, Coconut, – Healthy, Plant-Based, Oil-Free, Gluten-Free, Whole Grain Oat Baked Vegan Recipe with no Refined Sugar or Syrup from Plants-Rule

Blueberry Buckwheat Pancakes

Hearty buckwheat and juicy blueberries are a classic breakfast pairing for these healthy Blueberry Buckwheat Pancakes. Homemade vegan “buttermilk” adds a classic tangy note to this plant-based recipe. Kids and adults will devour these!

Essential Potatoes, Starchy Carbs and Sides

Easy Oil-Free Roasted Sweet Potato Wedges

This basic recipe for oil-free roasted sweet potatoes is a must-have for healthy eating. Make a batch of these on the weekend and use for Buddha bowls or as a side for Southwestern Black Bean Burgers.

Italian Herb Roasted Oil-Free Red Potato Wedges

This basic recipe for oil-free Italian roasted red potato wedges is a must-have for healthy eating. What’s the trick to making the herbs stick? Place them on the pan first. Make a batch of these on the weekend and enjoy with Chickpea Frittata for breakfast or as a side for Southwestern Black Bean Burgers.

Chili Roasted Oil-Free Russet Potato Fries

This basic recipe for oil-free chili roasted Russet potato fries is a must-have for healthy eating. What’s the trick to crispy fries that don’t get stuck to the pan? Parchment paper. Make a batch of these on the weekend and enjoy with Portobello Mushroom Burgers and Apple-Sweet Chipotle Ketchup.

Ultimate Vegan Smashed Potatoes

This vegan gluten-free, oil-free recipe for the Ultimate Smashed Potatoes is an essential comfort food dish. Red and yellow potatoes are boiled and mashed together with some plant-based secret ingredients. Serve it with Hearty Belgian Mushroom Stew, Port Mushroom Gravy, or just dive into a bowl when you need some love.

Get Your Greens and Must-Have Salads

Kale Avocado Salad

Ditch the oil and pick up the avocado! Mash avocado into dark greens for a simple, creamy salad. Get your healthy fat with this easy Kale Avocado Salad recipe.

5-Minute Mango Black Bean Salad

Sweet mango, healthy black beans, and spicy flavor come together in this easy, 5-minute Mango Black Bean Salad. Packed with plant-based protein, this makes a satisfying lunch. Also, make this as an impressive side dish for a party. A must-have recipe!

5-Minute Mango Corn Black Bean Salad - Easy, Healthy, Plant-Based, Grain-Free, Oil-Free, Vegan Recipe — 5-Minute Mango Corn Black Bean Salad – Easy, Healthy, Plant-Based, Grain-Free, Oil-Free, Vegan Recipe

Healthy Vegan German Potato Salad

This simple German Potato Salad recipe is a healthy, vegan twist on a classic dish. Traditionally made with bacon and cider vinegar, this plant-based version gets bold flavor from smoked salt and spicy brown mustard. Serve this side dish for a delicious vegan side that everyone will love.

German Potato Salad - Healthy, plant-based, oil-free, fat-free, gluten-free, easy vegan recipe — German Potato Salad – Healthy, plant-based, oil-free, fat-free, gluten-free, easy vegan recipe

Lacinato Kale Waldorf Salad with Apples, Walnuts, Raisins

Sweet, nutty, and tangy, this vegan, gluten-free salad hits it all. The ingredients in the salad work double-duty as the ingredients for the oil-free dressing. With walnuts, apples, raisins, and a tangy Dijon dressing. This Lacinato Kale Waldorf Salad will win over any plant-based skeptic!

Lacinato Kale Waldorf Salad with Apple, Walnut, Dijon Dressing - Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Winter Salad Recipe from Plants-Rule — Lacinato Kale Waldorf Salad with Apple, Walnut, Dijon Dressing – Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Winter Salad Recipe from Plants-Rule

The Best Easy, Travel-Friendly Healthy Plant-Based Salad

This is the best Travel-Friendly, Plant-Based Salad! I’ve traveled all over the world: New Zealand, Argentina, Germany, Guatemala…and this salad always comes with me. Healthy tomatoes, bell peppers, and beans come together quickly for this easy vegan recipe. A must-have recipe!

Smoky Broccoli Pecan Crunch Salad

Smoky-sweet and full of crunchy texture, this beautiful Raw Broccoli Crunch Salad is a must-have for summer picnics and barbecues. An irresistible oil-free dressing comes together with spicy brown mustard, apples, and pecans. This healthy vegan recipe will soon become a crowd favorite!

Raw Shaved Cabbage Apple Pecan Crunch Salad - Healthy, Plant-Based, Oil-Free, Gluten-Free, Raw Vegan Slaw Recipe — Raw Shaved Cabbage Apple Pecan Crunch Salad – Healthy, Plant-Based, Oil-Free, Gluten-Free, Raw Vegan Slaw Recipe

Easy and Essential Entree Recipes

Gluten-Free Pasta with Oil-Free Garlic Tomato Sauce

Brown rice pasta and an oil-free marinara come together for this healthy Gluten-Free Pasta with Garlic Tomato Sauce. For simple, classic Italian flavor, this is a go-to dinner recipe.

Gluten-Free Vegan Mac and Sweet Potato “Geez!”

You won’t believe this is vegan! Cheesy, creamy, and comforting – this easy, plant-based Mac and Sweet Potato Cheese leaves you satisfied on so many levels. Gluten-free chickpea noodles make this a dish everyone can love. Your family will be begging you for more!

Easy Vegan Lentil Tacos

If you love tacos, you need this Lentil Taco recipe! Big flavor comes from Mexican spices for this easy dinner. Serve these on a busy weeknight with salsa and diced avocado. Or use them as a starting point for a plant-based Taco Bar with Guacamole, Salsa, and Stewed Black Beans. These are crowd-pleasers!

Lentil Tacos - Healthy, Plant-Based, Gluten-Free, Oil-Free, Vegan Mexican Dinner Recipe from Plants-Rule — Lentil Tacos – Healthy, Plant-Based, Gluten-Free, Oil-Free, Vegan Mexican Dinner Recipe from Plants-Rule

Hearty Plant-Based Mushroom Lentil Loaf

Hearty lentils and mushrooms create the base for this satisfying Plant-Based Mushroom Loaf. Taste the traditional flavors of the holiday season with rosemary, sage, and thyme. Enjoy this oil-free, plant-based as a centerpiece with Vegan Smashed Potatoes and Port Mushroom Gravy.

Hearty Mushroom Lentil Loaf - Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan, Holiday Entree Recipe from Plants-Rule — Hearty Mushroom Lentil Loaf – Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan, Holiday Entree Recipe from Plants-Rule

5 Minute Asian Soba Noodle Bowl

Dinner in 5 Minutes? Without using a knife? Yes, it can be done! Try this quick, healthy, and ridiculously satisfying vegan recipe for Asian Soba Noodle Bowl any night you don’t feel like waiting for take-out. The secret ingredient? A quick Asian peanut sauce you make with some pantry ingredients.

5 Minutes Asian Soba Noodle Bowl - Healthy, Plant-Based, Oil-Free, Whole Grain, Quick, Easy, Vegan, Dinner for One from Plants-Rule — 5 Minutes Asian Soba Noodle Bowl – Healthy, Plant-Based, Oil-Free, Whole Grain, Quick, Easy, Vegan, Dinner for One from Plants-Rule

Chipotle Black Bean Soup

Smoky, creamy, satisfying Black Bean Soup — there’s nothing quite like it. This easy, healthy, fat-free vegan recipe gets smoky spice from dried chipotle peppers and Mexican flavors from cumin and marjoram. The perfect recipe for a Slow-Cooker or Crockpot.

Cavolo Nero: Kale and White Bean Soup

This vegan oil-free recipe for Kale and White Bean Soup is based on the classic Italian Beans ‘n Greens recipe. Its name comes from the dark Cavolo Nero kale (aka Tuscan, Lacinato, or Dino kale), but you can use any dark greens like escarole, spinach, or arugula. Hearty, satisfying, and easy to make — this is a pantry go-to.

Cavolo Nero Soup - Healthy, Gluten-Free, Oil-Free, Italian, Kale, White Bean, Plant-Based, Hearty, Cheesy, Vegan Recipe — Cavolo Nero Soup – Healthy, Gluten-Free, Oil-Free, Italian, Kale, White Bean, Plant-Based, Hearty, Cheesy, Vegan Recipe

Sweet Desserts from Dates, Bananas, and Other Fruits

Gluten-Free Carrot Pecan Spice Muffins

These gluten-free Carrot Pecan Spice Muffins are incredibly moist and deliciously sweet. You won’t believe how healthy they are – no refined sugar, syrup, flour, or oil! Warming pumpkin pie spices like cinnamon, ginger, and cloves combine with texture from raisins and pecans. These will take you back to your childhood – with memories of carrot cake and spiced bread.

Carrot Spice Muffins – Healthy, Plant-Based, Gluten-Free, Oil-Free, Vegan Baked Breakfast Recipe

4-Ingredient Raw Chocolate Walnut Brownies

These raw Vegan Chocolate Walnut Brownies come together with just four simple ingredients. This gluten-free, plant-based recipe makes it easy to stay healthy, even while enjoying dessert. You’ll love the rich, chocolate flavor in these decadent treats.

4-Ingredient Raw Walnut Chocolate Fudgy Vegan Brownies – Healthy, Oil-Free, Gluten-Free, Dairy-Free, Plant-Based Dessert Recipe

Gluten-Free Oatmeal Raisin Cookies

Oatmeal Raisin Cookies elicit childhood memories of grandma and comfort food. This recipe takes her original recipe and swapping out ingredients for healthy, plant-based alternatives. Bananas, applesauce, and oats replace oil, sugar, and refined flour. Heat them up a few seconds for the ultimate treat.

Healthy, delicious gluten-free, vegan cookies? Yes, they do exist. This easy recipe avoids refined sugar or syrup with the natural sweetness of bananas. Applesauce keeps them oil-free. Whole grain oats are great source of vegetarian protein and plant-based fiber. These treats are delicious enough for dessert…and nutritious enough for breakfast. Also great for athletes needing a quick energy boost.

Simple Fruit Mocktail Salad

Fruit is your new dessert! This easy, refreshing Fruit Mocktail Salad is a healthy take on the classic canned version of pears, peaches, and cherries. Make a big batch on the weekend and enjoy for sweet, whole foods snacking throughout the week.

Fruit Mocktail Salad - Easy, Healthy, Plant-Based, Gluten-Free, Essential Vegan Dessert and Breakfast Recipe — Fruit Mocktail Salad – Easy, Healthy, Plant-Based, Gluten-Free, Essential Vegan Dessert and Breakfast Recipe

5-Minute Chocolate Banana “I-Scream!”

If you’re trying to cut out ice cream, frozen bananas are going to become your new best friend. Keep some on-hand and you can whip up this creamy, healthy Vegan Chocolate Banana “I-Scream” any time. This easy dessert recipe is free of refined sugars and syrups, but brings sweet satisfaction for kids of any age.

Chocolate Banana I-Scream - Healthy, Gluten-Free, Oil-Free, No Refined Sugar or Syrup, Plant-Based, Dairy-Free, Vegan Recipe from Plants-Rule — Chocolate Banana I-Scream – Healthy, Gluten-Free, Oil-Free, No Refined Sugar or Syrup, Plant-Based, Dairy-Free, Vegan Recipe from Plants-Rule

Mayan Raw Cacao Chia Energy Balls

Having an easy, portable energy recipe is essential for surviving on a plant-based diet. These Chocolate Chia Energy Balls are packed with healthy nutrition and easy to make. The perfect recipe for weekend meal-prep. Keep your fridge stocked!

1 Mayan Raw Cacoa Chia Energy Balls - Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Dessert Snack Recipe — 1 Mayan Raw Cacoa Chia Energy Balls – Healthy, Plant-Based, Oil-Free, Gluten-Free, Vegan Dessert Snack Recipe

About the Author:

Plant-Based Personal Chef Katie Simmons

Chef Katie is a Personal Chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, vegan, oil-free, and low-residue. Outside of the kitchen, she is a Group Fitness Instructor, with over 15 years experience in the fitness industry. For fun, she loves to travel. Some of her favorite trips have included hiking the Incan Trail, backpacking 5 months in New Zealand, and tasting the flavors of Northern India. The Irish love is an homage to her maternal Grandma, Rose Hagan, who wondrously fed 9 children every day with simple foods like potatoes, kale, and cobbler.

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