20 Delicious Fasting Recipes Healthy

Now, who said fasting has to be boring or bland? Dive into our collection of 20 Delicious Fasting Recipes Healthy that promise to keep your taste buds dancing while sticking to your dietary goals. From hearty soups to refreshing salads, we’ve got something for every craving. Ready to transform your fasting days into a culinary adventure? Let’s get cooking!

Quinoa and Black Bean Salad

You’ve probably seen quinoa salads everywhere, but this one’s a keeper. Yield: a hearty, protein-packed meal that’s as nutritious as it is delicious.

Ingredients

– Quinoa – 1 cup
– Black beans – 1 can (15 oz), drained and rinsed
– Olive oil – 2 tbsp
– Lime juice – 2 tbsp
– Cumin – 1 tsp
– Salt – ½ tsp
– Cilantro – ¼ cup, chopped

Instructions

1. Rinse quinoa under cold water for 1 minute to remove bitterness.
2. Cook quinoa according to package instructions, then let it cool for 10 minutes.
3. In a large bowl, mix black beans, olive oil, lime juice, cumin, and salt.
4. Add cooled quinoa to the bowl and toss gently to combine.
5. Fold in chopped cilantro just before serving for a fresh burst of flavor.
6. Chill in the refrigerator for 15 minutes to enhance flavors.
7. Serve chilled or at room temperature.

Tip: For extra crunch, add diced bell peppers or cucumbers. Tip: Toast the quinoa before cooking for a nuttier taste. Tip: Double the lime juice if you prefer a tangier salad.

Refreshing and light, this salad boasts a perfect balance of textures and flavors. Try serving it in avocado halves for an elegant presentation.

Lentil Soup with Spinach

Always a hearty choice for chilly evenings, this lentil soup with spinach combines simplicity with nutrition. A quick simmer brings out deep flavors.

Ingredients

• Lentils – 1 cup
• Spinach – 2 cups
• Olive oil – 2 tbsp
• Garlic – 2 cloves
• Water – 4 cups
• Salt – 1 tsp

Instructions

1. Rinse 1 cup lentils under cold water until the water runs clear.
2. Heat 2 tbsp olive oil in a large pot over medium heat.
3. Mince 2 cloves garlic and sauté in the pot for 1 minute, until fragrant.
4. Add the rinsed lentils and 4 cups water to the pot.
5. Bring to a boil, then reduce heat to low and simmer for 25 minutes, stirring occasionally.
6. Add 2 cups spinach and 1 tsp salt to the pot, stirring until the spinach wilts, about 2 minutes.
7. Remove from heat and let sit for 5 minutes before serving.

Perfectly tender lentils and vibrant spinach make this soup a comforting meal. Serve with a drizzle of olive oil for extra richness.

Avocado and Tomato Salad

This avocado and tomato salad is a refreshing, no-cook dish perfect for summer. Toss it together in minutes for a healthy side or light meal.

Ingredients

• Avocado – 1, diced
• Tomato – 1 large, diced
• Red onion – ¼ cup, thinly sliced
• Lime juice – 2 tbsp
• Olive oil – 1 tbsp
• Salt – ½ tsp
• Black pepper – ¼ tsp

Instructions

1. In a large bowl, combine diced avocado, tomato, and sliced red onion.
2. Drizzle lime juice and olive oil over the mixture.
3. Sprinkle salt and black pepper evenly.
4. Gently toss all ingredients until well combined. Tip: Use a rubber spatula to avoid mashing the avocado.
5. Let the salad sit for 5 minutes to allow flavors to meld. Tip: Covering the bowl with plastic wrap can prevent browning.
6. Check seasoning and adjust if necessary before serving. Tip: Adding a pinch of chili flakes can introduce a subtle heat.

Avocado and tomato salad offers a creamy texture with a bright, tangy flavor. Serve it atop grilled chicken or with crusty bread for a complete meal.

Chickpea and Cucumber Salad

Kickstart your meal prep with this refreshing Chickpea and Cucumber Salad. It’s light, crunchy, and packed with protein.

Ingredients

• Chickpeas – 1 can (15 oz), drained and rinsed
• Cucumber – 1 large, diced
• Olive oil – 2 tbsp
• Lemon juice – 1 tbsp
• Salt – ½ tsp
• Black pepper – ¼ tsp

Instructions

1. In a large bowl, combine chickpeas and diced cucumber.
2. Drizzle olive oil and lemon juice over the mixture.
3. Sprinkle salt and black pepper evenly.
4. Toss gently to coat all ingredients. Tip: For enhanced flavor, let the salad sit for 10 minutes before serving.
5. Check seasoning and adjust if necessary. Tip: A pinch of cumin can add a warm depth to the salad.
6. Serve chilled. Tip: Garnish with fresh parsley for a pop of color and freshness.

This salad offers a delightful crunch from the cucumber and a creamy texture from the chickpeas. Try serving it over a bed of greens or as a filling for whole-grain wraps.

Vegetable Stir Fry with Tofu

Hungry for a quick, nutritious meal? This vegetable stir fry with tofu packs flavor and comes together in minutes.

Ingredients

• Tofu – 14 oz
• Vegetable oil – 2 tbsp
• Soy sauce – 2 tbsp
• Broccoli – 2 cups
• Carrots – 1 cup
• Garlic – 2 cloves

Instructions

1. Press tofu for 30 minutes to remove excess water, then cut into 1-inch cubes.
2. Heat vegetable oil in a large pan over medium-high heat until shimmering.
3. Add tofu cubes, cook until golden brown on all sides, about 5 minutes. Tip: Don’t overcrowd the pan to ensure even browning.
4. Remove tofu, set aside. In the same pan, add minced garlic, stir for 30 seconds until fragrant.
5. Add broccoli and carrots, stir fry for 5 minutes until vegetables are crisp-tender. Tip: Keep the heat high to prevent steaming.
6. Return tofu to the pan, add soy sauce, stir to combine, cook for 2 more minutes. Tip: For extra flavor, drizzle with sesame oil before serving.

Firm tofu and crisp vegetables offer a satisfying contrast. Serve over quinoa for a hearty twist.

Spicy Sweet Potato Soup

A hearty Spicy Sweet Potato Soup is perfect for chilly evenings. This recipe balances sweetness with a kick, ready in under an hour.

Ingredients

– Sweet potatoes – 2 large, peeled and cubed
– Vegetable broth – 4 cups
– Coconut milk – 1 cup
– Red pepper flakes – 1 tsp
– Salt – ½ tsp
– Olive oil – 1 tbsp

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add sweet potatoes, sauté for 5 minutes until slightly softened.
3. Pour in vegetable broth, bring to a boil.
4. Reduce heat to low, simmer for 20 minutes until sweet potatoes are tender.
5. Use an immersion blender to puree the soup until smooth.
6. Stir in coconut milk, red pepper flakes, and salt.
7. Simmer for another 5 minutes, stirring occasionally.
8. Tip: For extra creaminess, blend half the soup and mix it back in.
9. Tip: Adjust red pepper flakes to control the spice level.
10. Tip: Garnish with a drizzle of coconut milk for presentation.
Warm and velvety, this soup’s creamy texture contrasts beautifully with its spicy undertones. Serve with crusty bread for dipping or top with roasted chickpeas for crunch.

Mushroom and Barley Stew

Gather around for a hearty Mushroom and Barley Stew that’s perfect for chilly evenings. This dish combines earthy mushrooms with chewy barley for a satisfying meal.

Ingredients

• Olive oil – 2 tbsp
• Onion – 1, diced
• Garlic – 2 cloves, minced
• Mushrooms – 8 oz, sliced
• Barley – 1 cup
• Vegetable broth – 4 cups
• Salt – 1 tsp
• Black pepper – ½ tsp

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and cook until translucent, about 5 minutes.
3. Stir in minced garlic and cook for 1 minute until fragrant.
4. Add sliced mushrooms and cook until they release their juices, about 5 minutes.
5. Pour in barley, vegetable broth, salt, and black pepper.
6. Bring to a boil, then reduce heat to low and simmer for 45 minutes, stirring occasionally.
7. Check the barley for tenderness. If needed, cook for an additional 10 minutes.

Perfectly cooked barley should be chewy, not mushy. The stew boasts a deep, umami flavor from the mushrooms. Serve with a sprinkle of fresh herbs for a colorful touch.

Roasted Beet and Carrot Salad

Roasted beet and carrot salad brings earthy sweetness and vibrant colors to your table. Ready in under an hour, it’s a simple yet striking side.

Ingredients

– Beets – 2 large, peeled and cubed – Carrots – 3 large, peeled and sliced – Olive oil – 2 tbsp – Salt – ½ tsp – Balsamic vinegar – 1 tbsp

Instructions

1. Preheat oven to 400°F. 2. Toss beets and carrots with olive oil and salt on a baking sheet. 3. Roast for 35 minutes, stirring halfway, until vegetables are tender and edges are caramelized. Tip: Cube beets uniformly for even cooking. 4. Transfer roasted vegetables to a bowl. 5. Drizzle with balsamic vinegar and toss gently. Tip: Add vinegar while vegetables are warm for better flavor absorption. 6. Let sit for 5 minutes before serving. Tip: Garnish with fresh herbs for an extra flavor boost. The salad offers a delightful contrast between the tender vegetables and their crispy edges. Try serving it over a bed of greens for added texture.

Zucchini Noodles with Pesto

Unleash a fresh take on pasta with zucchini noodles paired with vibrant pesto. This dish swaps carbs for crisp, garden-fresh zucchini, offering a light yet satisfying meal.

Ingredients

– Zucchini – 2 large
– Basil leaves – 2 cups
– Garlic – 2 cloves
– Pine nuts – ¼ cup
– Olive oil – ½ cup
– Parmesan cheese – ½ cup, grated
– Salt – ½ tsp
– Black pepper – ¼ tsp

Instructions

1. Spiralize zucchini into noodles using a spiralizer. Set aside.
2. Toast pine nuts in a dry skillet over medium heat for 3 minutes, until golden. Tip: Stir constantly to prevent burning.
3. Combine basil, garlic, toasted pine nuts, and parmesan in a food processor. Pulse until coarsely chopped.
4. With the processor running, slowly drizzle in olive oil until the pesto is smooth. Tip: Scrape down the sides as needed for even blending.
5. Season pesto with salt and black pepper. Pulse to combine.
6. Toss zucchini noodles with pesto until evenly coated. Tip: Let sit for 5 minutes to soften noodles slightly.
7. Serve immediately. Yields a dish bursting with herby, garlicky flavors and a satisfying crunch. Perfect topped with extra parmesan or cherry tomatoes for a pop of color.

Cauliflower Rice Pilaf

Ready to transform cauliflower into a low-carb side dish? This cauliflower rice pilaf is simple, flavorful, and ready in minutes.

Ingredients

• Cauliflower – 1 head
• Olive oil – 2 tbsp
• Onion – ½ cup, diced
• Garlic – 2 cloves, minced
• Salt – ½ tsp
• Pepper – ¼ tsp
• Chicken broth – ½ cup
• Parsley – 2 tbsp, chopped

Instructions

1. Cut cauliflower into florets and pulse in a food processor until rice-like. Tip: Don’t overprocess to avoid mushiness.
2. Heat olive oil in a large skillet over medium heat. Add onion and garlic, sauté for 3 minutes until soft.
3. Add cauliflower rice to the skillet. Stir in salt and pepper. Cook for 5 minutes, stirring occasionally.
4. Pour in chicken broth. Cover and simmer for 5 minutes until liquid is absorbed. Tip: For more flavor, use homemade broth.
5. Remove from heat. Stir in parsley. Tip: Fresh parsley adds a bright color and fresh taste.

A light and fluffy texture makes this pilaf a great base for proteins. The subtle nuttiness of cauliflower pairs well with grilled chicken or fish. Try topping with toasted almonds for extra crunch.

Stuffed Bell Peppers with Quinoa

Here’s a straightforward recipe for stuffed bell peppers with quinoa that’s both nutritious and satisfying.

Ingredients

• Bell peppers – 4
• Quinoa – 1 cup
• Vegetable broth – 2 cups
• Olive oil – 1 tbsp
• Garlic – 2 cloves, minced
• Salt – ½ tsp
• Black pepper – ¼ tsp

Instructions

1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds.
3. Rinse quinoa under cold water until water runs clear.
4. In a saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes. Tip: Let quinoa sit covered for 5 minutes after cooking for fluffier texture.
5. Heat olive oil in a pan over medium heat. Add minced garlic, sauté for 1 minute.
6. Mix cooked quinoa with sautéed garlic, salt, and black pepper.
7. Stuff each bell pepper with quinoa mixture. Tip: Pack the filling tightly to prevent it from drying out.
8. Place stuffed peppers in a baking dish, cover with foil, and bake for 25 minutes. Tip: Remove foil last 5 minutes for a slightly crispy top.
9. Remove from oven and let sit for 5 minutes before serving.

Enjoy the tender bell peppers filled with fluffy, garlicky quinoa. Serve with a drizzle of olive oil or a sprinkle of fresh herbs for extra flavor.

Cucumber and Avocado Rolls

Fresh and light, these Cucumber and Avocado Rolls are perfect for a quick snack or appetizer. They combine crisp cucumber with creamy avocado for a refreshing bite.

Ingredients

• Cucumber – 1 large
• Avocado – 1
• Lemon juice – 1 tbsp
• Salt – ¼ tsp

Instructions

1. Wash the cucumber and slice it lengthwise into thin strips using a mandoline or sharp knife.
2. Cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
3. Add lemon juice and salt to the avocado, then mash until smooth but slightly chunky.
4. Lay a cucumber strip flat on a clean surface. Spread a thin layer of the avocado mixture along one end.
5. Roll the cucumber strip tightly around the avocado mixture. Repeat with remaining strips.
6. Serve immediately or chill for 10 minutes to firm up.

Notably, these rolls offer a crisp texture with a creamy center, ideal for pairing with a spicy dip or as a standalone treat. Their vibrant colors make them a standout addition to any platter.

Tomato Basil Soup

Bold flavors come together in this simple yet satisfying tomato basil soup. Perfect for any season, it’s a quick fix for hunger pangs.

Ingredients

• Tomatoes – 4 cups, chopped
• Fresh basil – ½ cup, packed
• Heavy cream – ½ cup
• Garlic – 2 cloves, minced
• Olive oil – 2 tbsp
• Salt – 1 tsp

Instructions

1. Heat olive oil in a large pot over medium heat until shimmering.
2. Add minced garlic, sauté for 30 seconds until fragrant.
3. Add chopped tomatoes, cook for 10 minutes, stirring occasionally.
4. Stir in fresh basil, cook for another 2 minutes.
5. Blend the mixture until smooth using an immersion blender.
6. Pour in heavy cream, stir well to combine.
7. Season with salt, simmer for 5 minutes on low heat.

Hearty and creamy, this soup boasts a velvety texture with a bright, herby kick. Serve with a swirl of cream and a basil leaf on top for an elegant touch.

Grilled Eggplant with Tahini Sauce

Humble yet flavorful, grilled eggplant with tahini sauce is a simple dish that packs a punch. Perfect for summer BBQs or a quick weeknight side, it’s versatile and satisfying.

Ingredients

– Eggplant – 1 large
– Olive oil – 2 tbsp
– Tahini – ¼ cup
– Lemon juice – 1 tbsp
– Garlic – 1 clove
– Salt – ½ tsp

Instructions

1. Preheat grill to medium-high, 400°F.
2. Slice eggplant into ½-inch rounds. Brush both sides with olive oil.
3. Grill eggplant for 4 minutes per side, until char marks appear and flesh is tender.
4. While eggplant grinds, mince garlic finely.
5. In a bowl, whisk tahini, lemon juice, minced garlic, and salt until smooth.
6. Drizzle tahini sauce over grilled eggplant immediately before serving.
Tender and smoky, the eggplant pairs beautifully with the creamy, tangy tahini sauce. Try topping with chopped parsley or a sprinkle of paprika for extra color and flavor.

Spinach and Mushroom Quiche

You’ll love how this Spinach and Mushroom Quiche combines simplicity with elegance. Perfect for any meal, it’s a crowd-pleaser that’s as nutritious as it is delicious.

Ingredients

– Pie crust – 1 (9-inch)- Eggs – 4- Heavy cream – 1 cup- Spinach – 2 cups, chopped- Mushrooms – 1 cup, sliced- Salt – ½ tsp- Black pepper – ¼ tsp- Butter – 1 tbsp

Instructions

1. Preheat oven to 375°F.2. Roll out the pie crust and fit it into a 9-inch pie dish. Trim edges.3. In a skillet over medium heat, melt butter. Add mushrooms, cook until golden, about 5 minutes. Tip: Don’t overcrowd the skillet to ensure even cooking.4. Add spinach to the skillet, cook until wilted, about 2 minutes. Remove from heat.5. In a bowl, whisk together eggs, heavy cream, salt, and pepper.6. Spread the spinach and mushroom mixture evenly over the pie crust.7. Pour the egg mixture over the vegetables. Tip: Gently shake the dish to distribute the filling evenly.8. Bake for 35 minutes, or until the center is set and the top is lightly golden. Tip: Check doneness by inserting a knife in the center; it should come out clean.9. Let the quiche cool for 5 minutes before slicing. The quiche is creamy with a crisp crust, offering a balance of earthy mushrooms and fresh spinach. Serve warm with a side salad for a complete meal.

Butternut Squash Soup

Looking for a cozy, effortless dish? Butternut squash soup is your go-to, blending simplicity with rich flavors.

Ingredients

• Butternut squash – 1 large
• Olive oil – 2 tbsp
• Onion – 1, chopped
• Garlic – 2 cloves, minced
• Vegetable broth – 4 cups
• Salt – 1 tsp
• Black pepper – ½ tsp

Instructions

1. Preheat oven to 400°F.
2. Cut butternut squash in half lengthwise. Scoop out seeds.
3. Brush squash halves with 1 tbsp olive oil. Place cut side down on baking sheet.
4. Roast for 45 minutes or until flesh is tender. Tip: A fork should easily pierce the squash.
5. Heat remaining olive oil in a pot over medium heat. Add onion and garlic. Sauté for 5 minutes until soft.
6. Scoop roasted squash flesh into the pot. Add vegetable broth, salt, and pepper.
7. Bring to a boil. Reduce heat. Simmer for 10 minutes. Tip: Stir occasionally to prevent sticking.
8. Use an immersion blender to puree soup until smooth. Tip: For extra creaminess, blend longer.
9. Serve hot. Adjust seasoning if needed.

Ultra-smooth and velvety, this soup pairs wonderfully with crusty bread. For a twist, drizzle with coconut milk before serving.

Green Bean Almondine

Fresh green beans meet crunchy almonds in this classic side dish. Perfect for weeknights or special occasions.

Ingredients

• Green beans – 1 lb
• Butter – 2 tbsp
• Almonds – ¼ cup
• Lemon juice – 1 tbsp
• Salt – ½ tsp

Instructions

1. Trim the ends off the green beans.
2. Bring a pot of salted water to a boil. Add green beans and cook for 3 minutes until bright green.
3. Drain the beans and immediately plunge into ice water to stop the cooking. Tip: This keeps them crisp.
4. Melt butter in a large skillet over medium heat. Add almonds and toast for 2 minutes, stirring constantly.
5. Add green beans to the skillet. Cook for 2 minutes, tossing to coat in butter.
6. Sprinkle with lemon juice and salt. Toss to combine. Tip: Lemon juice adds a fresh zing.
7. Cook for another minute until everything is heated through. Tip: Don’t overcook the beans; they should stay crisp.

Mildly crunchy green beans with buttery, toasted almonds offer a simple yet elegant side. Try serving with grilled salmon for a complete meal.

Roasted Brussels Sprouts with Balsamic Glaze

Simple yet flavorful, roasted Brussels sprouts with balsamic glaze turn a humble vegetable into a standout side. Perfect for any season, this dish balances earthy flavors with a sweet, tangy finish.

Ingredients

• Brussels sprouts – 1 lb
• Olive oil – 2 tbsp
• Salt – ½ tsp
• Balsamic vinegar – ¼ cup
• Honey – 1 tbsp

Instructions

1. Preheat oven to 400°F.
2. Trim Brussels sprouts and halve them uniformly for even cooking.
3. Toss sprouts with olive oil and salt in a bowl until evenly coated.
4. Spread sprouts in a single layer on a baking sheet, cut side down, to maximize caramelization.
5. Roast for 20 minutes, then flip sprouts and roast for another 10 minutes until crispy and golden.
6. While sprouts roast, simmer balsamic vinegar and honey in a small saucepan over medium heat until reduced by half, about 5 minutes.
7. Drizzle glaze over roasted sprouts and toss to coat evenly before serving.

Lightly charred edges and a glossy glaze make these Brussels sprouts irresistibly crunchy and sweet. Serve them warm alongside grilled meats or fold into a grain bowl for a hearty vegetarian option.

Cabbage and Apple Slaw

You’ll love this Cabbage and Apple Slaw for its crisp texture and sweet-tangy flavor. It’s a quick, refreshing side that pairs perfectly with grilled meats or sandwiches.

Ingredients

– Green cabbage – ½ head, thinly sliced
– Apple – 1, julienned
– Mayonnaise – ¼ cup
– Apple cider vinegar – 2 tbsp
– Sugar – 1 tbsp
– Salt – ½ tsp

Instructions

1. In a large bowl, combine the thinly sliced green cabbage and julienned apple.
2. In a small bowl, whisk together the mayonnaise, apple cider vinegar, sugar, and salt until smooth.
3. Pour the dressing over the cabbage and apple mixture.
4. Toss everything together until evenly coated. Tip: For best flavor, let the slaw sit for 10 minutes before serving to allow the flavors to meld.
5. Serve chilled. Tip: For extra crunch, add a handful of toasted walnuts or pecans right before serving.
6. Store any leftovers in an airtight container in the refrigerator for up to 2 days. Tip: The slaw gets better the next day as the flavors continue to develop.
This slaw stays crisp with a delightful balance of sweetness from the apple and tang from the vinegar. Try serving it atop a pulled pork sandwich for a crunchy contrast.

Pumpkin and Lentil Curry

Vegan-friendly and packed with flavor, this Pumpkin and Lentil Curry is a hearty dish perfect for chilly evenings. It combines simple ingredients for a satisfying meal.

Ingredients

– Pumpkin – 2 cups, cubed
– Lentils – 1 cup
– Coconut milk – 1 can
– Curry powder – 2 tbsp
– Olive oil – 1 tbsp
– Salt – 1 tsp

Instructions

1. Heat olive oil in a large pot over medium heat (350°F).
2. Add cubed pumpkin to the pot. Cook for 5 minutes until slightly softened.
3. Stir in lentils, coconut milk, and curry powder. Tip: Rinse lentils before adding to remove any debris.
4. Bring the mixture to a boil, then reduce heat to low (200°F). Simmer for 25 minutes. Tip: Stir occasionally to prevent sticking.
5. Add salt. Continue simmering for another 5 minutes. Tip: Taste and adjust seasoning if necessary, but avoid over-salting.
6. Remove from heat. Let it sit for 5 minutes before serving.
Warm and comforting, this curry has a creamy texture with a slight bite from the lentils. Serve over rice or with naan for a complete meal.

Conclusion

Exploring these 20 Delicious Fasting Recipes Healthy offers a treasure trove of nutritious, flavorful options perfect for any home cook looking to maintain a healthy lifestyle without sacrificing taste. We invite you to dive into these recipes, find your favorites, and share your experiences in the comments below. Don’t forget to spread the love by pinning this article on Pinterest for others to discover!