Meatless Magic

Good Health LifestylesRecipes

Can you go grain-free and meat-free and still enjoy a healthy, satisfying meal? Yes! These delicious meatless recipes will fill the bill, whether you simply enjoy the occasional meatless meal or are a full-time vegetarian.

Serves 4

Hearty and creamy, this Thai-inspired soup will fill you up without weighing you down. Bonus? It’s enriched with not one, but two healing herbs—turmeric and garlic.


  • 1 tablespoon of coconut oil
  • 1 large onion, diced
  • 1 teaspoon sea salt
  • 4 medium zucchini, diced
  • 6 cloves garlic, minced
  • 4 teaspoons turmeric powder
  • 2 teaspoons curry powder
  • 2 cups vegetable stock
  • 1 can full-fat coconut milk
  • 2 teaspoons fish sauce
  • Juice of one lime
  • Fresh cilantro, minced


  1. Heat the oil in a Dutch oven on top of the stove over medium-high heat.
  2. Add the onion and sauté until soft and transparent.
  3. Add the salt, zucchini, and garlic, stirring to combine with the onion.
  4. Stir in the turmeric and curry powder.
  5. Pour in the vegetable stock, coconut milk, and fish sauce. Stir well then bring to a boil.
  6. Reduce the heat. Cover and simmer for 10 minutes.
  7. Remove from the heat and add the lime juice and cilantro. Stir to blend.
  8. Serve immediately.

Per serving: 302 cal; 24.8g total fat; 17.6g carb; 4.5g protein; 486g sodium; 5.6g sugar

Serves 2
The perfect brunch dish, this simple recipe packs a good dose of protein and healthy fat. Add a salad to transform it into a quick and easy supper.


  • 2 ripe Hass avocados, cut in half and pitted
  • 4 pasture-raised eggs
  • ¼ teaspoon salt
  • 1/8 teaspoon pepper
  • 1 tablespoon minced chives


  1. Preheat oven to 425° F.
  2. Scoop about two tablespoons of avocado from the center of each half and place in an 8×8 baking dish.
  3. Crack one egg into each avocado half. Season with salt and pepper.
  4. Bake for 15 to 20 minutes or until the eggs have set.
  5. Divide the avocados between two plates and sprinkle with chives. Serve immediately.

Per serving: 449 cal; 38g total fat; 18g carb; 15g protein; 137g sodium; 2g sugar

Serves 4

A staple of Mediterranean restaurants, this version trades in chickpeas for summer squash and cauliflower. The result is a fresher—and more nutrient-rich—falafel. Drizzled with a tasty yogurt-herb sauce, it’s a veggie-rich way to get your Middle Eastern food fix!


  • 1 cup onion, chopped
  • 2 cups cauliflower, chopped
  • 1 summer squash, chopped (you can substitute zucchini, if desired)
  • 4 cloves garlic, smashed
  • ½ cup fresh parsley, chopped
  • ½ cup fresh cilantro, chopped
  • ¼ teaspoon turmeric
  • ½ teaspoon coriander
  • 1 teaspoon cumin
  • ¼ teaspoon cayenne pepper (optional)
  • ½ cup almond flour
  • Zest of one lemon
  • 1 egg
  • Sea salt and pepper
  • Coconut oil, melted


  1. Preheat oven to 375° F.
  2. In a food processor, blend onion, parsley, cilantro, and garlic until finely minced. Transfer to a large bowl and set aside.
  3. In the same food processor bowl, process the cauliflower and squash. Add them to the bowl with the onion mixture.
  4. Add the lemon zest, spices, almond flour, and egg to the bowl. Combine well and season to taste with salt and pepper.
  5. Brush the coconut oil onto a baking sheet.
  6. Form the mixture into 1-inch balls and place them on the baking sheet. Brush with additional coconut oil.
  7. Bake for 40 minutes, turning halfway through the cooking time.
  8. Serve with yogurt sauce.


Mix one cup of plain yogurt with 1/3 cup minced fresh dill, the juice from ½ lemon, and ½ teaspoon of garlic salt. Refrigerate, covered, for 30 minutes to allow the flavors to blend.

Per serving: 240 cal; 17g total fat; 15g carb; 9g protein; 64g sodium; 4g sugar

Serves 8

Who says Taco Tuesdays can’t be grain-free, meat-free, and outrageously healthy? This innovative recipe offers up all the flavors of the Southwest but without the pro-inflammatory ingredients. Serve along with some creamy guacamole and spicy salsa for a flavor fiesta!


  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • ¼ teaspoon sea salt
  • Pinch cayenne pepper
  • 2 tablespoons extra virgin olive oil
  • 1 red bell pepper, diced
  • 1 medium onion, diced
  • 1 eggplant, diced
  • 1 zucchini, diced
  • ½ cup walnuts, chopped
  • 1 cup canned diced tomatoes with green chili
  • ¼ cup water
  • Coconut tortillas


  1. In a small bowl, combine the chili powder, cumin, salt, and cayenne. Set aside.
  2. Heat the olive oil in a skillet over medium-high heat. Sauté the bell pepper and onion until softened.
  3. Add the eggplant and zucchini. Cook for about 10 minutes, stirring frequently.
  4. Add the walnuts and tomatoes, stirring to mix.
  5. Sprinkle the reserved spice mix over the vegetables, stirring to coat.
  6. Add the water and cook for an additional 10 minutes or until the water has evaporated.
  7. Serve with coconut tortillas along with optional salsa, guacamole, minced cilantro, and lime wedges.



  • 8 large egg whites
  • ¼ cup coconut flour
  • ¼ teaspoon baking powder
  • ½ cup water


  1. Using a stick blender or whisk, combine all the ingredients in a bowl until no lumps remain.
  2. Heat a small nonstick skillet over medium heat. Lightly spray with coconut oil cooking spray.
  3. Pour ¼ cup of the batter into the pan, swirling to coat the bottom.
  4. Cook until the edges appear done, then carefully flip the tortilla.
  5. Cook the other side for 30-60 seconds or until done. Remove to a plate and repeat with the remaining batter. Makes 8-10 tortillas.

Per serving: 283 cal; 18g total fat; 23g carb; 13.2g protein; 382g sodium; 4.5g sugar


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