Creamy, rich, and deeply savory, these mashed potatoes get a flavor upgrade with caramelized onions and a secret boost of plant-based protein from pureed white beans. The result is velvety, buttery comfort in every bite. A side that’s perfect for holidays or weeknights alike. (Gluten-free, nut-free, with a soy-free option.)

Everyone loves potatoes in every form, especially mashed potatoes around the holiday season. They’re a fixture at every meal, and we’re going to level them up times two.

This recipe levels up the flavor with caramelized onions, garlic, and herbs that add an amazing flavor to these mashed potatoes. And we’re going to add some pureed white beans for extra protein and heartiness. 

You’ll get protein from the beans, nutritional yeast, and non-dairy milk. You can add even more protein by serving it with crispy lentils or tofu bacon bits.

No matter how you serve caramelized onion mashed potatoes they’re rich, hearty, and perfect for any holiday table or cozy dinner. Served here with my mushroom bourguignon.

Why You’ll Love Caramelized Onion Mashed Potatoes

• creamy mashed potatoes
• savory caramelized onion topping
• sneaky protein
• delicious holiday side dish
• naturally gluten-free and nut-free with easy soy-free option

Continue reading: Caramelized Onion Mashed Potatoes 

The post Caramelized Onion Mashed Potatoes  appeared first on Vegan Richa.

Dal Makhani is one of the most ordered Indian dish in restaurants. You can make authentic, buttery, rich dal makhani at home. It’s just as good as the restaurant version! Black gram and kidney beans are simmered in a creamy spiced sauce and is perfect for special occasions or a great dinner. With Instant Pot and Sauce pan instructions. (gluten-free, soy-free, nut-free, oil-free option).

Love ordering Dal Makhani at restaurants? You’ll love this homemade version even more! This is adapted from my home-style dal makhani that’s on the blog and in my books. The difference is that this version has more spices, including some whole spices, which create more layers of flavor. 

This version of dal makhani is a little bit more involved than my home-style version. It has both a base sauce and a spiced oil. This levels up the flavor and adds a smoky, creamy flavor, like restaurants usually serve.  There’s also a lot more Kashmiri chili powder in this version compared to the home-style one. 

The home-style recipe is quicker and still delicious, but this one takes it up another couple of notches, simmering the beans in a deeply-flavored sauce.

Makhani means both “butter” and “like butter,” and the dish is called dal makhani, both because of the butter content and the creamy, buttery texture of the dal. The goal is to cook the beans long enough that they become soft and almost break down into the sauce, thickening it and creating a smooth consistency. For the right texture, I prefer to use a pressure cooker / instant pot, but you can also cook it in a saucepan. I included both methods in the recipe.

After cooking the beans, we make a delicious sauce with whole spices, aromatics, and ground spices, then add the cooked beans to it. Then, we prepare a spice oil with toasted fenugreek leaves, Kashmiri chili, smoked paprika, and a smoky burnt cinnamon stick. Burning the cinnamon stick for just half a second before adding it to give the dal its smoky restaurant-style flavor.

Traditionally, restaurants achieve this smoky flavor by using food-grade charcoal. They place a piece of hot charcoal in a bowl with oil, which immediately smokes. Then, they nestle the bowl inside the dal pot and cover the pan for 10 to 15 minutes. If you don’t want to use charcoal or burnt cinnamon, liquid smoke can also work.

Why You’ll Love Dal Makhani

• creamy, buttery dal with two kinds of beans
• deep flavor from the sauce and the spice oil, no dairy needed!
• flexible! Cook the beans in the Instant Pot or on the stovetop
• naturally gluten-free, soy-free, and nut-free with an oil-free option

Continue reading: Restaurant-Style Dal Makhani

The post Restaurant-Style Dal Makhani appeared first on Vegan Richa.

Vegan Chicken 555 reimagines a beloved South Indian street-style appetizer. Crisp golden tofu is coated in a richly spiced sauce infused with fennel, ginger, garlic, coriander, and peppers,  and enough heat to make you reach for seconds (and maybe a cold drink).  gluten free, nut free. soy free option.

This is another one in my series creating vegan versions of these amazing, meat-heavy, regional Indian appetizers. There’s just so much variety in all of these super delicious snacks and appetizers, and sometimes you don’t find those flavors and that spice in the vegetarian appetizers.

You can use this recipe with tofu, soy curls, chickpea tofu, chickpeas, or vegetables, like cauliflower. Basically, you coat your protein or vegetables of choice with this amazing, flavorful batter, and either pan fry or bake it. 

Then, we make this easy, spicy, and delicious sauce mixture. It’s kind of a dry sauce, and you toss the crisped tofu “chicken” in it. Oh my god, it’s so incredibly delicious and also pretty spicy!

You can adjust the spice level to your preference. There are four kinds of chilies in this tofu 555: Kashmiri chili powder in the batter, and green chilies, cayenne, and red pepper flakes in the sauce. To get the flavor with less heat, reduce any or all of those. The combination of peppers adds a ton of flavor, so you definitely want to use some of each, even if you don’t use the full amounts. You can use a milder green chili to manage the heat, too,  if you prefer.

Basically, adjust the heat based on your preference, but definitely try this vegan chicken 555. It’s just so fabulously delicious!

Tofu 555 is great on its own or in crunchy salads with juicy fruits like apples, pears, or mangoes, or with roasted or fresh vegetables. A cucumber salad with a simple lime, salt, and pepper dressing also pairs wonderfully with this Indian appetizer. Or, you can make wraps with lettuce, creamy dressing, and fresh green chilis or pickled jalapeños. 

No matter how you serve it, you have got to try vegan chicken 555!

Why You’ll Love Chicken 555

• crispy tofu in thick, spicy sauce with flavors of fennel, ginger, garlic, coriander, and 4 kinds of peppers
• easily adjust the heat to your preference
• use your plant based protein or use veggies of choice.
• naturally gluten-free and nut-free with easy soy-free option

Continue reading: Vegan Chicken 555 Appetizer

The post Vegan Chicken 555 Appetizer appeared first on Vegan Richa.

I’m back with an ultra low carb vegetarian meal plan for 7 days that has worked wonderfully for me on my weight loss journey. This vegetarian low carb meal plan includes breakfast, lunch, snack dinner in 30 minutes. I have shared meal ideas along with a printable grocery list & meal prep hacks to gear up metabolism & burn fat fast!

If you have read about my progress with a low carb vegetarian diet with high protein, you will get to know why and how I started.

After successfully losing weight while maintaining high energy levels & feeling satiated, I not only feel good but motivated to go more strict on the carbs as my body is responding amazingly! The key here is to go slow because a holistic approach is always better!

I’m a qualified nutritionist not an RD or NHS dietitian. This is exactly what I’m eating right now. Use it for ideas, then speak with your own healthcare pro before starting.

Quick Rules I am Following

(100 g+ protein • < 50 g net carbs • now shown in metric and U.S. measures)

Rule	Metric	U.S.
Protein	≥ 100 g / day	same
Net carbs	< 50 g / day (total fibre)	same
Healthy fats	Avocado, EVOO, nuts ≤ 30 g	Avocado, EVOO, nuts ≤ ¼ cup
Fluids	3 L water + electrolytes	100 fl oz (12 cups) + electrolyte

My 7 Day LOW CARB Vegetarian Meal Plan | HIGH PROTEIN

In this detailed meal plan, while I have to limit carbs, I have ensured to not compromise on high proteins, healthy full fat from natural sources & fiber. Along with this I am also including eggs in my vegetarian rapid weight loss diet!

Portion guide: I’m 5’7″ (168 cm) and started at 196.2 lb. Adjust up or down for your own energy needs

Day 1: Refuel & Trim

• Breakfast: 2 slices Low-Carb Cottage-Cheese Bread + 3 fried eggs
• Lunch: Shirataki noodle stir fry with 200 g / 7 oz soft tofu
• Snack: 170 g / ¾ cup Greek yogurt + 2 Tbsp hemp seeds
• Dinner: Paneer-tempeh tikka salad bowl (skip quinoa if you want to keep low carb)
• Total carbs: 47 g

Day 2: Fibre-Protein Balance

• Breakfast: matcha Chia pudding (30 g / 3 Tbsp chia, 240 mL / 1 cup almond milk) + 1 scoop vegan protein
• Lunch: Cauliflower rice burrito bowl with 150 g / 5 oz tempeh
• Snack: 2 hard-boiled eggs
• Dinner: 3 egg omelette pizza (mozzarella, olives)
• Total carbs: 33 g

Day 3: Energise & Balance

• Breakfast: 3 eggs spinach omelette + 50 g / ¼ cup feta
• Lunch: Thai coconut lime soup with 150 g / 5 oz tofu & shirataki “rice”
• Snack: 30 g / 1 oz roasted almonds
• Dinner: Halloumi broccoli tray bake (120 g / 4 oz halloumi) or Broccoli Edamame Salad
• Total carbs: 30 g

Day 4: Green & Lean

• Breakfast: Protein smoothie (spinach, 240 mL / 1 cup soy milk, 1 Tbsp peanut butter, 1 scoop protein)
• Lunch: Grilled veggie plate + 120 g / 4 oz halloumi + 2 Tbsp hummus
• Snack: Celery sticks + 50 g / ¼ cup cottage cheese dip
• Dinner: Keto palak paneer over 2 cups sautéed cabbage
• Total carbs: 32 g

Day 5: Simplify & Sustain

• Breakfast: Tortilla quiche ( use almond flour tortilla + 2 eggs, peppers, 30 g / 1 oz cheddar)
• Lunch: Shirataki pad Thai with 200 g / 7 oz tempeh, 2 Tbsp peanuts
• Snack: Bulletproof turmeric latte
• Dinner: Zucchini-boat pizzas (paneer, tomato, basil)
• Total carbs: 29 g

Day 6: Wholesome Boost

• Breakfast: Avocado egg salad lettuce wraps (3 eggs, ½ avocado)
• Lunch: Chinese Eggplant Tofu+ Low Carb Shirataki Rice
• Snack: 30 g / ¼ cup pumpkin seeds
• Dinner: Stuffed portobellos (tofu mince, spinach, nutritional yeast)
• Total carbs: 35 g

Day 7: Bright & Balanced

• Breakfast: Ejjeh + Butter Garlic Mushroom
• Lunch: Rainbow mason jar salad (kale, cabbage, 100 g / 3½ oz tempeh, 2 Tbsp hemp seeds)
• Snack: 125 g / ½ cup coconut yogurt + 1 Tbsp cacao nibs
• Dinner: Egg drop miso soup + 120 g / 4 oz tofu cubes
• Total carbs: 30 g

7-Day Meal Plan

Day	Breakfast	Lunch	Snack	Dinner	Net C	Protein
1	2 slices Low Carb CottageCheese Bread + 3 fried eggs	Shirataki noodle stir fry with 200 g / 7 oz soft tofu	170 g / ¾ cupGreek yogurt + 2 Tbsp hemp seeds	Paneer-tempeh tikka salad bowl	28 g	112 g
2	Chia-matcha pudding (30 g / 3 Tbsp chia, 240 mL / 1 cup almond milk) + 1 scoop vegan protein	Cauliflower rice burrito bowl with 150 g / 5 oz tempeh	2 hard boiled eggs	2 egg omelette pizza (mozzarella, olives)	33 g	105 g
3	3 egg spinach omelette + 50 g / ¼ cup feta	Thai coconut lime soup with 150 g / 5 oz tofu & shirataki rice	30 g / 1 oz roasted almonds	Halloumibroccoli tray bake (120 g / 4 oz halloumi) or Broccoli Edamame Salad	30-35g	108 g
4	Protein smoothie (spinach, 240 mL / 1 cup soy milk, 1 Tbsp peanut butter, 1 scoop protein)	Grilled-veggie plate + 120 g / 4 oz halloumi + 2 Tbsp hummus	Celery sticks + 50 g / ¼ cupcottage cheese dip	Keto palak paneer over 2 cups sautéed cabbage	32 g	114 g
5	Tortilla quiche , 2 eggs +peppers, 30 g / 1 oz cheddar) + 1 bread slice	Shirataki pad Thai with 200 g / 7 oz tempeh, 2 Tbsp peanuts	Bullet-proof turmeric latte	Zucchini-boat pizzas (paneer, tomato, basil)	29 g	107 g
6	Avocadoegg salad lettuce wraps (3 eggs, ½ avocado)	Chinese Eggplant Tofu+ Low Carb Shirataki Rice	30 g / ¼ cup pumpkin seeds	Stuffed portobellos (tofu mince, spinach, nutritional yeast)	35 g	110 g
7	Ejjeh + Butter Garlic Mushroom	Rainbow mason jar salad (kale, cabbage, 100 g / 3½ oz tempeh, 2 Tbsp hemp seeds)	125 g / ½ cupcoconut yogurt + 1 Tbsp cacao nibs	Egg drop miso soup + 120 g / 4 oz tofu cubes	37 g	102 g

Net carb and protein tallies use USDA averages; adjust portions to suit you.

Grocery List (In Metric & U.S.)

In this week, I was more prepared & organized to have my shopping list sorted. The items cater to a vegetarian eggs included keto grocery list, aligning with this ultra-low carb meal plan.

Item	Metric	U.S. equivalent
Eggs	24 large	24 large
Paneer	500 g	1 lb 2 oz
Tofu (firm + silken)	600 g	1 lb 5 oz
Tempeh	400 g	14 oz
Greek yogurt (0 %)	350 g	1½ cups
Vegan protein powder	7 scoops	7 scoops (7 oz total)
Halloumi	250 g	9 oz
Shirataki noodles	4 × 200 g packs	4 × 7 oz packs
Shirataki “rice”	2 × 200 g packs	2 × 7 oz packs
Vegetables	See list	2 lb zucchini, 2 medium cauliflowers, 1 lb broccoli, 1 lb kale, 1 spaghetti squash, portbello mushrooms, mushrooms, iceberg lettuce, lettuce leaves
Avocados	4	4
Nuts & seeds	280 g	1 ¼ cups mixed, peanuts
Almond flour	120 g	1 cup firmly packed
Coconut milk (lite)	400 mL can	13.5 fl oz can

Meal-Prep Notes

1. Bake two loaves of Low Carb Cottage Cheese Bread on Sunday—slice, then freeze.
2. Marinate paneer & tempeh (plain yogurt + tikka spices) for quick grilling.
3. Bag pre-measured protein powder (30 g / 1 oz each) for shake & go mornings.
4. Roast spaghetti squash whole (45 min @ 400 °F / 200 °C), fork into noodles, refrigerate.

Why This Works?

• Eggs & dairy = complete, carb-light proteins.
• Tempeh, tofu, paneer pump amino acids without grain carbs.
• Shirataki fills the plate; its glucomannan fibre keeps net carbs tiny.

Five-Day Check-In (My Real Numbers)

After five days on this 100 g-protein vegetarian keto plan I’m 1.4 kg / 3 lb lighter, my workouts feel stronger, and no 3 p.m. slump—extra protein is magic for satiety.

Frequently Asked Questions

Ready to Try It?

Grab the grocery list, bake that cottage cheese bread, and batch cook your veggies. Comment below if you join me on this high protein vegetarian keto sprint let’s compare results!

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

Being a daily consumer of chia seeds, I had to try this viral Tiramisu chia pudding to see if it’s worth all the hype at all! So I tried it and, lo behold, it is so damn good that I have to now repeat it frequently!

If you ask me to name one dessert among the universe of all desserts that I can have without thinking twice then that has to be a classic Italian Tiramisu!

But yes, that will be in a parallel universe where I wouldn’t worry about consuming excess calories that come free of cost with the delicious taste of a generous serving of Tiramisu!

With all that love and affection towards Tiramisu, I also jumped into the bandwagon of a spin-off of Tiramisu made with the cult favorite of all fitness enthusiasts these days!

Chia seeds! So here I present my version of the viral Tiramisu chia pudding!

What is Tiramisu chia pudding?

If you love to watch cooking/recipe videos, I am sure you have come across this viral recipe in your feed many times already!

Just in case this is something new to you and I have the privilege to introduce you to this current social trend, then let me decode it for ya!

First, let’s see what Tiramisu is and then we can figure out its connection with the Tiramisu chia pudding!

A classic Tiramisu has multiple layers of classic lady finger biscotti soaked in freshly brewed coffee with alternating thick layers of whipped up mascarpone cheese in between two layers of lady fingers.

The final layer of mascarpone is dusted with a generous amount of cocoa powder. Then the assembled Tiramisu is chilled in the refrigerator overnight to set things up.

This also allows the flavors of coffee and cocoa to mingle with each other resulting into a mind-blowing no-bake dessert making you fall in love with it instantly!

The post Viral Tiramisu Chia Pudding for Weight Loss Friendly Breakfast | How to Make Tiramisu Chia Pudding first appeared on Flavor Quotient.

Scrambled eggs with cottage cheese recipe is one high protein breakfast thatTikTok and nutrition pros can’t stop talking about. The curds melt into pillowy eggs, adding 30  grams plus of complete protein in under 10 minutes. If you need a low‑carb, high protein high‑satiety breakfast that still feels indulgent, this one‑pan recipe of high protein, cottage cheese scrambled eggs is your new favourite breakfast.

Move over, plain scrambled eggs scrambled eggs with cottage cheese are the 2025 TikTok breakfast star. Curds melt into pillowy eggs, giving high protein scrambled eggs (30 g!) in five minutes. Perfect for low‑carb, muscle‑fuel mornings or budget‑friendly meal prep.

Make High Protein Scrambled Eggs With Cottage Cheese

• 30 g protein, 270 kcal: ideal for weight‑loss or muscle‑fuel meals.
• 5 minute cook, 1 pan, zero fancy tools
• Naturally gluten free & keto friendly; easy dairy free swap noted below.
• Look for small curd, 2 % milkfat; Good Culture or Daisy work well.

Ingredients

• 6 eggs – Farm fresh or pasteurised
• 200g Cottage Cheese – Look for small curd; Good Culture brand blends smoothly
• Salt to taste
• Freshly ground black pepper – Everything bagel seasoning (optional)
• 1 tbsp Olive Oil/Butter

Macros (per serving): 270 calories, 30g protein, 5g carbs, 14g fat

Storage

Best hot off the pan, but you can refrigerator meal‑prep in glass containers up to 2 days. Reheat gently at 50 % power.

FAQs

More High‑Protein Breakfasts

• Egg Veggie Bites
• Cottage Cheese Keto Bread
• Matcha Chia Pudding   Prep‑ahead, high protein
• Low Carb High Protein Egg Salad
• Low Carb Salad Wrap
• Caprese Stuffed Portobello Mushrooms
• Keto Egg Salad 
• High Protein Chocolate Chia Pudding

Watch Video

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

Lentil trail mix is a super delicious snack, and here I will show you three ways to make it! Peanut gochujang, Indian Chivda, Doritos Nacho flavor! This high protein, savory granola is easy and fun to make and a perfect breakfast or snack. (16 grams of protein and fiber per serving!)

When I shared my red lentil granola recipe, quite a few of you asked for a savory version, and today I’m sharing three different ways to make savory lentil granola/trail mix! Make all three flavors of this delicious lentil trail mix, or triple your favorite flavoring and make one big batch.

Why three ways? Because I just couldn’t decide between these amazing flavors: Indian-spiced, peanut gochujang, and nacho spice. So, I decided to let you choose for yourself!

This trail mix/savory granola recipe uses split red lentils (aka masoor dal) as the base. You cook the red lentils on the stovetop until they are just al dente, and they roast up to be light and crisp in the oven with your seasonings of choice. 

The result is a protein-packed snack that is absolutely full of flavor, no matter which seasoning mix you choose! A serving of this trail mix has around 16 grams of protein and 16 grams of fiber. You can amp up the protein even more by folding in hemp seeds into the granola once it has finished roasting.

The Indian-spiced lentils are inspired by Indian chivda, which usually uses rice flakes or other flaked or puffed grains. It is spicy savory with some balancing sweet from raisins or dates and is fantastically delicious! 

For the nacho spiced savory lentil trail mix, a took inspiration from my nacho cheese granola bars. It’s your favorite snacking chip in crisp trail mix form! you can adjust it to your flavor preference. Add more cayenne for more heat or more nutritional yeast for more cheesiness.

If you love gochujang, definitely try the peanut gochujang lentil trail mix which has an amazing savory-spicy flavor with a hint of sweetness. It pairs so well with the crunchy peanuts! Comment below on which one will you try first!

Why You’ll Love Lentil Trail Mix

• protein- and fiber-packed breakfast or snack with 16 grams each of protein and fiber per serving!
• make all three flavors or choose from 3 amazing flavors: Indian-spiced, peanut gochujang, or nacho cheese
• deep flavors and incredible textures
• naturally gluten-free with soy-free and nut-free options included

Continue reading: High Protein Lentil Trail Mix, 3 Ways Peanut gochujang, Indian Chivda, Nacho cheese flavors

The post High Protein Lentil Trail Mix, 3 Ways Peanut gochujang, Indian Chivda, Nacho cheese flavors appeared first on Vegan Richa.

This High protein overnight oats recipe packs massive 30 grams of protein per serving and is my go to for the hectic mornings. One of the best breakfasts I meal-prep for weight loss, muscle gain, or to simply stay full all morning long. Whether you’re meal-prepping for weight loss, trying to hit your protein goals, or just want a delicious breakfast that tastes like dessert, this creamy high protein overnight oats recipe checks every box

With 5‑minute prep time, this chocolate peanut butter High Protein Overnight Oats jar is packed with 30 grams of protein, 8 g fiber thanks to Greek yogurt, protein powder, and nut butter. These overnight oats stay fresh for days, so you’ll have a grab‑and‑go meal prep high protein breakfast prepped night before and ready whenever you need it.

Why You’ll Love These High Protein Overnight Oats

• 30 g protein Breakfast: with only 350 calories (great for muscle gain or weight loss). More than most protein shakes.
• 5 minutes hands‑on: stir, chill, eat.
• Weight Loss & Fitness Approved: high protein = better satiety.
• Budget meal‑prep:  Make six jars for under $6. Make at once for a grab-and-go week.
• Portable: grab‑and‑go meal breakfast, post‑workout snack, or late‑night sweet fix.

 Explore more flavors in my Ultimate Overnight Oats Guide.

Ingredients

1. Whey Protein Powder: Whey protein powder helps for muscle gain. 1/2 scoop adds 13g protein.
2. Rolled Oats: Complex carbs + 5 g protein
3. Chia Seeds: Omega‑3 + 2 g protein for muscle recovery meals.
4. ½ cup unsweetened milk (dairy or soy): 4 g protein
5. ¼ cup 0% Greek yogurt: 6 g protein + creaminess
6. Cacao Powder: for Deep chocolate flavor
7. Mini unsweetened dark Chocolate Chips: optional Adds a dessert-like twist and fun crunch to your protein-packed breakfast.
8. Maple Syrup: for Natural sweetness

Tip: Feel free to explore nut butter variations (like peanut or almond butter) for  peanut butter protein overnight oats. Or switch up the fruit for a strawberry banana protein overnight oats for meal prepversion.

Step-by-Step: How to Make High-Protein Overnight Oats

• Prepare the Base:
  • In a small bowl, blend cacao powder with a splash of milk until you have a lump-free mixture.
• Combine Ingredients:
  • In a jar or bowl, stir together the remaining milk, rolled oats, chia seeds, chocolate protein powder, yogurt, and maple syrup.
  • This combination ensures you’re getting overnight oats with chia seeds and protein powder that boast a macros balanced diet profile.
• Refrigerate Overnight:
  • Cover and refrigerate for at least 6 hours (or overnight). This waiting period softens the oats, creating creamy overnight oats with Greek yogurt consistency.

• Adjust the Consistency:
  • In the morning, check if it’s too thick. Stir in a bit more milk to reach your desired texture.
• Add the Final Touch
  • Top with mini chocolate chips (and extra chia seeds and flaxseeds if you like) to transform these into fitness breakfast ideas that taste like a treat.
• Serve & Enjoy
  • Enjoy them straight from the jar or pour into a bowl. They’re perfect as breakfast shake alternatives and on-the-go breakfast solutions for busy days.

Morning texture check
If thick, splash more milk; if thin, add 1 tsp chia seeds or basil seeds

High Protein Overnight Oats Variations & Tips

• Mocha Crunch: replace 2 Tbsp milk with brewed espresso; top with cocoa nibs.
• Salted Caramel: use vanilla protein + add 1 tsp date syrup + flaky salt.
• Peanut Butter high Protein Overnight Oats: Stir in a spoonful of peanut butter for a rich, nutty twist.
• Berry Protein Oats – fold in fresh or frozen blueberries/strawberries.
• Vegan Protein Oats – use soy protein + almond milk.

One recipe, endless possibilities: Try them all and build your own weekly meal prep rotation!

How to Add Even More Protein

Want to push beyond 30g? Try these swaps:

• Use high-protein Greek yogurt (Skyr or Icelandic) → +5g protein.
• Double the protein powder (if texture allows).
• Add cottage cheese for extra creaminess.

You can experiment with protein powder options (whey, casein, pea, soy), and customise your overnight oats for different dietary needs and flavors.

Why These Oats Fit Your Goals

• Weight‑loss friendly: high satiety protein + fiber, moderate calories. This makes them as ideal meal prep friendly weightloss breakfast recipe.
• Muscle‑gain approved: 30 g complete protein—ideal post workout meal for muscle recovery.
• Gluten‑free & vegetarian; easy to make vegan by swapping dairy for soy yogurt.
• No‑cook: perfect for dorms, travel, hot summers and in general when life is busy. It’s a busy mom approved recipe.

FAQs

Storage & Meal Prep Tips

• Store in sealed jars for up to 5 days in the fridge.
• Prep 5 at once for a week’s worth of breakfasts.
• Add toppings (fruit, nuts, chocolate chips) just before serving.

Texture Guide For Overnight Oats

This guide will help you to navigate the texture of meal-prep overnight oats on various days of the week.

Fridge 4 °C	Texture	Safe to Eat
Day 1‑3 ★★★★	Creamiest
Day 4‑5 ★★★☆	Still good
Freeze (no fruit) ★★☆	Thaw overnight

More Such Overnight Oats Recipes

• Overnight Oats Guide
• Apple Cinnamon Overnight Oats
• Blueberry Banana Overnight Oats
• Cookie Dough Overnight Oats
• Peanut Butter Banana Overnight Oats
• Shaken Espresso Overnight Oats
• Brown Sugar Overnight Oats

More Meal Prep Breakfast Recipes

• 

  Strawberry Matcha Chia Pudding

• 

  Mango Matcha Chia Pudding

• 

  Matcha Chia Pudding Recipe

• 

  High Protein Chocolate Chia Pudding

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If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

💾

If you’ve never tried shirataki noodles before, you’re in for a game-changing pantry staple vegan noodle recipe. There’s a reason that these are popularly known as weight loss noodles.

Made from the root of the konjac plant, shirataki noodles are:

• Virtually zero net carbs
• Very low calorie (about 5–10 calories per serving)
• Gluten-free and grain-free
• High in glucomannan, a prebiotic fiber that supports gut health

Shirataki noodles have a slightly chewy texture and are perfect for absorbing sauces which are ideal in stir-fry and noodle bowls like this one.

Why You’ll Love This Stir Fry Noodles Recipe

• Low in Calories: Just 192 calories per serving!
• High in Plant Protein: Thanks to tofu and peanuts – 14g protein.
• Low-Carb & Keto-Friendly: Only 14g net carbs from natural veggies.
• Naturally Gluten-Free & Vegan: No dairy or wheat.
• Meal Prep & Weight Watchers Friendly: Keeps well in fridge.
• Quick and Easy: Done in 20 minutes, perfect Weight Loss Dinner for busy days.

This stir fry noodles recipe is perfect if you’re following:

• A weight loss or GLP-1 diet 
• A Weight Watchers meal plan
• Diabetic-friendly eating
• Vegan, vegetarian, or gluten-free lifestyles

Ingredients You’ll Need

• Shirataki noodles: Rinse & drain before cooking
• Olive oil: Or use avocado oil
• Onion: Finely chopped
• Red bell pepper:Sliced thin
• Green bell pepper: Sliced thin
• Mushrooms: Button or cremini mushrooms
• Tofu: Firm or extra-firm, diced
• Lemon Juice
• Basil Leaves 
• Roasted peanuts
• Sesame seeds 
• Lemon juice

Spicy Ramen-Style Peanut Stir Fry Sauce

For making this spicy stir fry sauce whisk together:

• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tsp sriracha or hot sauce
• 1 tbsp peanut butter
• 1 tsp tahini
• ½ tsp chili flakes
• Salt to taste
• 2 tbsp water

This bold, creamy sauce pairs perfectly with tofu and shirataki noodles. Adjust spice to taste. This spicy, nutty sauce is the heart of the dish. It’s creamy, rich, and perfectly coats the noodles.

Step-by-Step Instructions

1. Prep the Shirataki Noodles

Drain and rinse the noodles well under cold running water to remove their natural odor. Shake off any excess water and set aside.

2. Make the Sauce

In a small bowl, whisk together soy sauce, sriracha, peanut butter, tahini, chili flakes, salt, and water until smooth and creamy.

3. Sauté the Vegetables

Heat olive oil in a non-stick skillet. Add onion and bell peppers. Sauté for 3–4 minutes until they begin to soften but remain slightly crisp. Add mushrooms and cook for another 2 minutes.

4. Cook the Tofu

Add diced tofu to the pan and sauté until lightly golden on the edges, about 2–3 minutes. Add rinsed shirataki noodles to the pan.

5. Toss in Noodles & Sauce

Pour in the sauce and gently toss everything together until noodles are fully coated.

6. Finish & Garnish

Turn off the heat. Add lemon juice and torn basil. Garnish with sesame seeds, chopped roasted peanuts, and green onions. Serve hot! Perfect macro balance for a healthy lunch or dinner!

Frequently Asked Questions

Storage & Meal Prep Tips

• You can store leftover noodles in an airtight container for up to 2 days.
• Best reheated in a skillet with a splash of water.
• Great for meal prepping healthy lunches.

Expert Tips

• Rinse Shirataki well.
• Crisp your tofu: Air fry or pan-fry tofu beforehand for more texture.
• Make it spicy: Add more sriracha or chili oil to dial up the heat.
• Add greens: Toss in spinach, bok choy, or kale for added volume and nutrients.

More Such Recipes

• Low-Carb Fried Rice Recipe
• Low Carb Keto Egg Salad Recipe
• Low Carb Vegetarian Meal Plan

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

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Best Asian-Style Broccoli Salad Recipe (Easy, Healthy & Vegan). Whenever I need a quick lunch that ticks vegan, gluten-free, high protein and low-carb salad boxes without skimping on crunch or flavour this broccoli edamame salad is my 15-minute hero.

Think tender-crisp broccoli, plant-protein-packed edamame and peanuts, all slicked in a spicy-creamy peanut-butter dressing that clings to every floret. It travels like a dream, keeps for days, and earns rave reviews at barbecues and potlucks (even from the “broccoli skeptics” in my life!).

Here are my few reasons to love this keto broccoli salad recipe/ low-carb broccoli salad.

• Lightning fast: ready in 15 minutes, start to finish.
• Protein-rich: edamame + peanuts = 14 g protein per serving.
• Naturally vegan & dairy-free.
• Gluten-free option: swap soy for tamari.
• Low-carb / keto-friendly: only 6 g net carbs when made with tamari.
• Perfect make-ahead side stays crunchy up to four days.

Ingredients & Smart Swaps For This Broccoli Salad

• 1 medium head broccoli – lightly steamed 5 min (raw works too for extra crunch).
• 3–4 Tbsp shelled edamame – frozen is fine, thawed.
• 2 Tbsp peanut butter (creamy) – or almond/cashew butter.
• 1 Tbsp dark soy sauce – use tamari or coconut aminos for 100 % GF.
• ½ tsp gochujang powder – sub sriracha, chili flakes, or sambal.
• ½ tsp fresh ginger, finely chopped – ground ginger in a pinch.
• 2 Tbsp roasted peanuts – swap almonds, cashews, or sunflower seeds (nut-free).
• Hot water – to thin the dressing.
• Handful fresh coriander (cilantro), chopped.

Flavor tip: Dark soy gives gorgeous colour and umami depth; for a lighter look, but same savoury hit, mix ½ light soy + ½ dark soy.

Step-by-Step Instruction

1. Whip Up the Peanut-Butter Dressing

1. In a small bowl, whisk 2 Tbsp peanut butter, 1 Tbsp soy/tamari, ½ tsp gochujang, ½ tsp chopped ginger, and 2 Tbsp hot water until silky.
2. Adjust heat with extra gochujang; thin with more hot water, 1 tsp at a time, to a pourable consistency.

2. Steam & Chop Broccoli

1. Steam whole head 5 minutes (bright green, tender-crisp).
2. Rinse under cold water to stop cooking; pat dry.
3. Trim tough stem, then cut florets into bite-size pieces.

3. Toss & Serve

1. In a mixing bowl, combine broccoli florets, edamame, roasted peanuts, and fresh coriander.
2. Drizzle over all the peanut dressing.
3. Toss until every floret gleams. Taste; add salt, pepper, or a splash more soy if needed.
4. Serve immediately or chill 30 min for flavours to deepen.

Chef Secrets for Maximum Crunch & Colour

• Ice-bath shock: Dunk steamed broccoli in ice water for 60 seconds to lock in that vibrant green.
• Toast the peanuts: A quick 90-second skillet toast intensifies aroma.
• Meal-prep hack: Store salad + dressing separately up to 4 days; toss right before eating.
• Low-carb boost: Double the peanuts, skip edamame (drops net carbs to ~4 g).

Variations to Try

• Raw Vegan Broccoli Salad – skip steaming; add shredded carrot & purple cabbage.
• Broccoli-Cauliflower Remix – sub half the broccoli with raw cauliflower florets for extra crunch.
• Satay-Style – add 1 tsp lime juice + ½ tsp maple syrup to the dressing for sweet-tangy Thai vibes.
• High-Protein Power Bowl – serve over quinoa or cauliflower “rice” with baked tofu cubes.

FAQs

Nutrition Snapshot (per serving, 1/4 recipe)

Calories 175 • Protein 14 g • Net Carbs 6 g • Fat 11 g • Fiber 4 g
(Values are estimates calculated with tamari and edamame.)

Serving Suggestions

• Pack in mason jars for grab-and-go work lunches.
• Pair with grilled veggie kebabs at your next summer BBQ.
• Stuff into lettuce wraps, top with sesame seeds for a quick appetiser.

More Quick Salads You’ll Love

• Mexican Street Corn Salad – sweet, smoky, and creamy
• Broccoli and Beans Salad with Tahini
• Air Fryer Asian Roasted Broccoli
• Summer Salad Recipes Collection – twenty+ heat-wave winners
• Persian Beetroot Salad

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

A fully loaded, flavor packed, protein rich summer spinach salad with an umami-packed crisp chickpea hemp seed olive crumble, nutrient dense greens, and creamy, vibrant tahini lemon dressing. A perfect hot weather dinner. (23g protein and 15g fiber per serving, (gluten-free, soy-free, nut-free, high protein)

This is a fantastically hearty summer spinach salad. It has so many textures and flavors, and it has 80 grams of protein for the entire salad. That’s 20 grams of protein per serving. For a salad!

There is protein from the chickpeas, from the hemp seeds, and from the nutritional yeast in the chickpea crumble. There’s also protein from the tahini in the dressing, the non-dairy yogurt (depending on the brand), as well as a little protein from the greens that you use in the salad. You can amp up the protein even more by sprinkling it with some hemp seeds before serving or adding some of my tofu bacon bits, or other high protein toppings.

The salad has this creamy texture from the dressing, the crunch from the fresh veggies, and crispiness from the chickpea crumbles, which we bake until they’re crispy-crunchy. The umami comes from the olives and the sun-dried tomato, and the refreshing, fresh flavor comes from lemon zest, the cucumbers, and any other crunchy veggies and greens. 

It’s just a fabulous combination of flavors and textures. The combination of tahini and yogurt helps mellow tahini’s strong flavor and makes for a rich, creamy dressing.

Why You’ll Love this Summer Spinach Salad

• incredible combination of flavors and textures! Crunchy veggies, creamy dressing, and savory, crisp chickpea-olive crumble.
• easy to make in about 30 minutes
• packed with veggies and protein
• naturally gluten-free, soy-free, and nut-free

Continue reading: Summer Spinach Salad with Chickpea Olive Crumble

The post Summer Spinach Salad with Chickpea Olive Crumble appeared first on Vegan Richa.

Marry me tofu bake is like a high protein plant-based lasagna style bake. Tofu, creamy smoky sauce, spinach sun-dried tomato tofu ricotta, and no pasta! Lasagna meets tofu parmigiana meets marry me tofu, minus pasta. Easy to make all in one baking dish. Over 20 gm protein! Options for gluten-free, soy-free, and nut-free

My husband loves my tofu parmesan bake, and so did you guys, because lots of you have made that one and variations of it since I first posted it. It’s basically like a lasagna with this delicious spinach ricotta filling and some pasta sauce, all layered up but with tofu slices instead of lasagna noodles. It’s a hearty dish that’s easy to make and can be served in various ways.

For this marry me tofu bake, I changed up the fillings. I used the flavors from my marry me pasta and made this creamy smoky sauce and the an umami filled ricotta filling to create something new and delicious. It has this incredible, smoky rose-style sauce. Then, we make the spinach ricotta filling, but we also add sun-dried tomato and some heat to it for a richer deeper umami flavor.

Together, all of these flavors create a sort of a marry me pasta flavor profile, but in a parmigiana kind of format. This bake is hearty, delicious, and everybody’s going to keep going in for seconds. And thirds!

It is a high-protein dish, because we use tofu layers instead of lasagna noodles, add tofu to our spinach ricotta filling and even in the creamy pasta sauce. The pasta sauce gets its creaminess from protein-rich cashews and tofu. So, there’s protein in each element of this dish. If you don’t want to use cashews for the sauce, you can use hemp seeds or silken tofu as another source of protein. There’s also nutritional yeast in the sauce, which adds even more protein to each helping, making each serving super satisfying and delicious.

You can serve this with some sourdough or whole grain bread for even more protein, or over lentil spaghetti or lentil pasta for an extra protein boost.

Why You’ll Love Marry Me Tofu

• super simple, 1-pan, weeknight meal
• Lasagna meets tofu parmigiana meets marry me tofu, minus pasta!
• bakes in the oven, so very little active cooking time
• tofu in creamy, smoky, marry me cream sauce
• high protein dinner
• easy gluten-free, nut-free, and soy-free options

Continue reading: Marry Me Tofu Bake (Lasagna style)

The post Marry Me Tofu Bake (Lasagna style) appeared first on Vegan Richa.

Picture this: a bowl of creamy keto egg salad ready in just 5 minutes. Packed with 13 g protein, only 1.6 g net carbs, and perfect for busy low‑carb eaters or meal‑prep fans. Here’s my Keto Egg Salad recipe in quick & tasty way.

This is the best egg salad recipe if you are looking for a lite and easy egg salad.  Simple and easy egg recipe for dinner, lunch or breakfast. This Keto egg salad is perfect even if you are bothered with classic egg salad calories.

All you need is hard-boiled eggs, avocado, and mayonnaise, to make this keto egg salad that is low carb, creamy, and delicious.

Why You’ll Love This Keto Egg Salad 

Looking for a low‑carb lunch that actually fills you up? This creamy keto egg salad clocks in at just 1.6 g net carbs per ½ cup serving, delivers 13 g protein, and takes five minutes once your eggs are boiled. It’s gluten‑free, Whole30‑friendly, and the perfect make‑ahead meal for busy workdays. Pair it with lettuce cups, cucumber slices, or my Thai Cucumber Salad for crunch.

Quick nutrition note: keeping carbs this low helps some people stay in nutritional ketosis, but be sure the rest of your day’s meals supply plenty of potassium‑rich greens to avoid “keto flu.”

Low Carb Egg Salad Ingredients

You will need only six basic ingredients to make this low carb egg salad. Good quality eggs, avocado, mayonnaise, greek yogurt (hung), Dijon mustard, lettuce.

How To make egg salad

This egg salad recipe is one of the easiest one to make. The only tricky part is to perfectly boil and peel the eggs. I have shared 3 methods to Make perfect Hard Boiled Eggs. You can use any of these as per your convenience.

1. Instant Pot Boiled Eggs
2. Stove Top Boiled Eggs
3. Air Fryer Hard Boiled Eggs

Now only thing you have to take care is before peeling boiled eggs make sure that the eggs have cooled down before you chop it. Adding chopped eggs when they are still warm will make the salad mushy.

• Peel the boiled eggs and chop them into small pieces. Cut half an avocado into small pieces.
• In a bowl add in chopped eggs, avocados, mayonnaise, dijon mustard, salt to taste and mix it well.  
• Serve it as it is or over lettuce wraps to make Keto egg salad rolls. 
• Top with chopped parsley cilantro or chives. Sprinkle roasted chilli flakes.

How To Make Low Carb Egg Salad Keto Wraps

Egg salad with avocado is tasty, low carb and a perfect keto recipe, if you are LCFH beginner. There are 2 variations of the egg salad keto wraps that I make often.

In this recipe I have used iceberg lettuce to make these egg salad keto wraps because I also wanted this to make low calorie dinner. But if you are not following calorie restricted diet or adding a keto tortilla fits in your calorie budget you can use that.

Recipe Notes and Tried and Test Tips

• Adding a teaspoon of Dijon mustard to give egg salad a delicious tangy kick and  flavour.
• For the meal prep. you can make this egg salad in advance and store it in fridge for 1-2 days. 
• If you are not eating wrapped in salad leaves this is an excellent egg salad for sandwich (but won’t be keto or low carb)

Meal‑Prep & Storage Tips

• Fridge: airtight container 3 days; keep lettuce or wraps separate until serving.
• Freezer: not recommended the mayo splits.
• Make‑ahead hack: stir salt in just before eating to keep the eggs from weeping.

Calories in Lite Egg Salad

Traditional egg salad packs 500 calories per serving. But, this lighter version of keto egg salad has 291 calories per serving and tastes pretty awesome.

To keep the net carb low I have not added any veggie even for crunch. If you are not really into counting carbs you can add chopped celery or red onion.

Storage & Meal‑Prep 

Store in an airtight jar for 3 days in the fridge. Not freezer‑friendly, mayo separates when thawed.

More Egg Recipes

• Egg and Cheese sandwich
• Avocado Toast
• Masala egg Sandwich

Watch Video

Expert Tips from Rekha (Nutritionist & Food Photographer)

I test every version twice, once for flavour, once for macro balance. For this update I swapped half the mayo for avocado oil mayo to cut added sugar to zero and shot in diffused daylight so the yolks stay sunshine‑yellow. 

First published May 2018, updated July 18 2025 for improved texture, photos and keto macros.

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

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