Meal Prep Like a Dietitian: Foods That Stay Fresh and Flavorful All Week
The Big Picture: Think Building blocks, not leftovers
The best meal prep foods store well, reheat easily, and stay fresh throughout the week. A mix of grains, veggies, protein, dressings, fruit, and snacks makes it easy to build balanced meals with variety.
When you prep with flexibility in mind, you can mix and match ingredients instead of eating the same meal on repeat.
My Plant-Focused Bowl Formula (No recipe needed!)
Whether you eat plant-based, pescatarian, or flexitarian like me, this formula works for everyone. Think of it as a flexible framework you can mix and match all week long.
The Formula: Base + Protein + Veggie + Sauce + Add-On
Pasta Bowl: protein pasta, burrata, peas, sliced cherry tomatoes, basil pesto, parmesan cheese, toasted nuts (walnuts, almonds, or pine nuts)
You can use this same formula for sandwiches and wraps too!
Sandwich Example: bagel or sourdough, smoked salmon mixed with cream cheese, sliced cucumbers and red onion, drizzle of olive oil, capers
The Best Types of Foods to Prep Ahead (and How to Use Them All Week)
Base: Grains, Potatoes, Pastas, and More
Your base is the foundation of any balanced meal, it’s what brings everything together.
Think of it as the canvas for your proteins, veggies, and sauces. Choose hearty, fiber-rich options that hold up well throughout the week and make it easy to mix and match flavors.
Grains: Rice, quinoa, farro, bulgur, barley, couscous, or wild rice blends Pastas: Protein pasta, whole wheat, chickpea, or lentil pasta, great for hot dishes or cold pasta salads Oats: Perfect for overnight oats, breakfast bakes, or snack bites Potatoes: Sweet, baby, or white potatoes (roasted, mashed, or air-fried) Salads: Kale, cabbage, spinach, romaine, arugula, or mixed greens, use as a base for grain bowls or wraps Bread: Sourdough, whole grain, pita, flatbread, or gluten-free options for sandwiches and toasts
RD Tip: Cook extra grains or potatoes early in the week. They’re easy to reheat and make fast, balanced meals when paired with prepped veggies and proteins.
Proteins
This section breaks down protein options by eating style so you can choose what fits your preferences.
Whether you eat vegan, vegetarian, pescatarian, or include some animal proteins, each category offers nutritious, prep-friendly ways to build balanced meals.
Vegetarian Options: Yogurt, Cottage Cheese and Other Cheeses, Eggs
Pescatarian: Salmon, Tuna, Shrimp, White Fish, Shellfish
Flexitarian: Chicken & Turkey – Versatile and easy to cook in bulk. I prefer to use these protein items more sparingly.
Beef, Pork, Lamb – I use these protein items even more sparingly than chicken and turkey just based on my personalized Flexitarian Lifestyle.
Veggies (and Fruit): Fresh, Frozen, Dried, or Canned
There are endless ways to add color, texture, and nutrition to your meals. Mix and match what’s in season with pantry staples like frozen or canned produce to keep meal prep simple, affordable, and flavorful all year long.
Veggies: Bell peppers, carrots, broccoli, cauliflower, leafy greens (kale, spinach, cabbage), squash, zucchini, green beans, Brussels sprouts, cucumbers, mushrooms, onions, sweet potatoes, and beets
Fruit: Berries, apples, pears, citrus (oranges, grapefruit, mandarins), bananas, grapes, melons, pineapple, kiwi, mango, and stone fruit like peaches, nectarines, cherries, and plums
Best to Use Fresh the Day Of: Some produce just doesn’t store well once cut or cooked.
Leafy greens like spinach or romaine wilt quickly if dressed — keep dressing separate.
Avocados and bananas brown easily once sliced.
Tomatoes can get watery when stored with other ingredients.
Fresh herbs (like basil or cilantro) lose flavor after a few days — add them right before serving.
Berries and stone fruits can get mushy; prep just before eating for best texture.
Sauces
Homemade dressings add flavor without extra prep during the week.
Sometimes it’s the smallest details that make a dish feel special. A squeeze of lemon, a drizzle of olive oil, or a sprinkle of herbs can instantly transform a simple meal into something vibrant and satisfying.
These finishing touches add flavor, texture, and personality. The little extras that keep your meal prep from feeling repetitive and make every bowl or plate feel fresh again.
Add-Ons: Capers, cheeses, fresh herbs (parsley, cilantro, basil), nuts, seeds, olive oil, yogurt or sour cream, citrus zest, hot sauce, red pepper flakes, salsa, pesto, pickled veggies, or even a sprinkle of flaky salt.
RD Tip: Keep a few go-to add-ons prepped and ready, such as chopped herbs, toasted nuts, or a jar of pickled onions. This will instantly elevate your weekday meals.
Storage Suggestions
I have an entire article dedicated to the storage of your ingredients and prepped foods.
Article coming Nov 1st 2025.
Meal Prep is About Flexibility, Not Perfection
If you take anything away from this article, remember that healthy eating is not about perfection; it’s about being flexible! Start where you are and build from there. It’s about the journey, not the destination.
Just starting out and don’t know where to start? You don’t need to prep for an entire week to see progress, just start small with one of these goals.
Add One Extra Veggie to Every Meal for 7 Days
Keep frozen veggies or pre-cut produce on hand to make this goal easy and visual.
Set a 1-Hour Meal Prep Window Each Week
Choose a time that fits your routine (like Sunday afternoon or Monday evening). Set a timer, turn on your favorite podcast or listen to an hour of audiobook, and see how much you can prep in that one focused hour.
Batch-Cook One Grain and One Protein Every Sunday
For example, cook a pot of quinoa and bake a sheet pan of tofu or chicken. This gives you instant building blocks for mix-and-match meals.
Plan 1 Dinner in Advance This Week
Pick one night to plan ahead for, write your grocery list, and prep what you can. Once that feels easy, add a second night.
Have another goal in mind? I would love to hear about it in the comments or shoot me an email!
Email: sarahharper@addybean.com
Ready To Start? Download my free Meal Prep Template
Want a little extra guidance? I made a free one-page template to help you plan, prep, and store your meals with confidence.
For me, starting the morning off with added protein in my coffee is a great start to the day and helps me meet my protein goals with lifting and endurance running.
To be honest, this Starbucks copycats cold foam recipe might be the easiest one to DIY! Really, all you need is milk. So, I’ll walk you through how to make two variations of a vanilla cold foam that you’ll want to make again and again.
Two Methods of Making Your Homemade version of Starbucks Vanilla Cold Foam
1st Method: Milk + Vanilla Protein Powder
Whey protein froths in milk extremely well, sometimes too well! It’s the same reason I now add my protein powder last when blending smoothies to prevent them from getting overly frothy.
2nd Method: Milk + Coconut Sugar + Vanilla Extract
This is my preferred topper for hot coffee most mornings. It’s not too sweet and adds just the right amount of vanilla flavor.
Why You Will Love This Recipe
Easy: This might be the easiest recipe I have on this blog!
Customizable: Make this for your favorite morning beverage weather its an iced coffee or a hot americano. Everyone has their own special morning routine! I shared a bit about mine further in this article. What’s yours? Would these protein cold foam hacks elevate your morning?
Protein Goals (check!): From weightlifting to the endurance athlete to someone just trying to get enough protein in your day to help meet your health goals, this recipe meets you where you are at. Plus, I love a good protein or fiber hack!
Equipment Needed
Hand Frother or Milk Frother
jar or cup
measuring cups and spoons (or eye ball it)
Ingredients and Instructions
These recipes couldn’t be simpler. The ingredients include:
Milk: Use a high-protein milk also labeled as ultra-filtered milk. Some brands that carry high-protein milk include Fairlife, Horizon, Darigold, and Lactaid. I use Dairgold, they are a company local to the PNW!
Vanilla Addition: Either 1 tbsp vanilla protein powder or 1 tsp sweetener of choice (coconut sugar, brown sugar, honey, maple syrup, date syrup, agave), ¼ tsp vanilla extract. Alternatively, if you have a vanilla syrup you love a couple tsps of that would also work well.
Step By Step Instructions
First, choose your version:
Protein-Boosted: Use 4 oz milk + 1 tbsp protein powder.
Vanilla-Sweetened: Use 4 oz milk + 1 tsp coconut sugar + ¼ tsp vanilla extract.
Add your selected ingredients to a hand frother and froth for 10–15 seconds, or until thick, creamy, and foamy.
Other ways to froth:
Blend on low speed in a small blender for about 10 seconds.
Shake vigorously in a mason jar for 30–45 seconds.
Last, spoon or pour the cold foam over coffee of choice (cold brew, iced latte, americano, etc.)
Nutrition (per variation)
As a Registered Dietitian and Certified Nutritionist, adding a protein boosted coffee to your day is the perfect addition to get a head start on meeting your daily goals for protein. The below nutrition information is based on the recipe, see below for more details.
Vanilla Protein Powder-Boosted: 125 calories | 12 g protein | 7 g carbs | 4.5 g fat | 0 g fiber
Vanilla-Sweetened: 100 calories | 7 g protein | 10 g carbs | 4 g fat | 0 g fiber
Flavor Variations to Try!
Below are some Protein Cold Foam Flavors Starucks does not carry. Try these flavor combinations for even more variety of fun drinks at home.
Cinnamon Maple Cold Foam
Add 1 tsp pure maple syrup and ¼ tsp ground cinnamon.
French Vanilla Cold Foam
Add sweetener of choice with ⅛ tsp vanilla extract and ⅛ tsp almond extract.
Fall Spice Cold Foam
Mix in ½ tsp pumpkin pie spice (or cinnamon + nutmeg + cloves)
Pumpkin Spice Cold Foam
Mix in ½ tsp pumpkin pie spice (or cinnamon + nutmeg + cloves) and 1 tbsp canned pumpkin.
Salted Caramel Cold Foam
Add 1 tsp caramel sauce and a tiny pinch of sea salt before frothing.
Peppermint Mocha Cold Foam (holiday-ready)
Blend in 1 tsp cocoa powder and ⅛ tsp peppermint extract.
I like to get creative with combinations at home. Sometimes the cold foam doesn’t quite foam up as good as it does for this vanilla cold foam recipe but that is okay with me! I still enjoy it topped over my morning beverage. Don’t be afraid to get wild with your favorite flavors!
Why Make Cold Foam at Home
For me, in addition to its nutritional benefits, I love to make cold foam at home due to its cost savings!
An Iced Vanilla Protein Latte from Starbucks is reported to cost $8.95. That’s nearly $10 for a cup of coffee. Depending on how you make your coffee at home, it can cost less than $1 to make.
Let’s look at the savings
Let’s say the starbucks drink is $8.95 a drink, and making it from home is approx $1.50 per day.
If you buy one coffee every weekday (5 days/week × 52 weeks = 260 days):
$8.95 × 260 = $2,327 Starbucks
$1.50 × 260 = $390 Homemade
Savings: $1,937 per year
Don’t get me wrong, I still love an occasional coffee and pastry from my local coffee shop, but I save it for more for those special occasions.
More Than Just Coffee: My Morning Ritual
If you love starting your day with a good cup of coffee, you’ll love this too. I’ve turned my daily brew into a mindful morning ritual that helps me slow down and savor the moment. From my “no recipe” protein coffee routine to the little sweet treats I enjoy it with, it’s a simple reminder that nourishment is about more than just food.
Check out my article: My Morning Ritual: How I Turn Coffee into a Mindful Moment
Tips For The Best Protein Cold Foam
The more cold foam you add, the more the protein and calories increase in your beverage.
Plant-based protein powders do not work as well as whey protein powders. In general, I just haven’t found a plant-based protein powder that tastes as good as the whey.
If anyone has one they love, send me a message! I want to hear about it!
Best Milk for Cold Foam
A higher protein milk like Dairgold or fairlife adds even more protein to your drink; however, you can use a regular milk if you find the added protein powder to be enough.
You can use 2%, whole milk, or half and half. I’ve even mixed heavy cream in with 2% and whole milk. The higher the fat, the more richness in your cold foam.
Dairy-Free Options: If you are a coffee fanatic and don’t drink milk, you probably already know Barista Oat milk is the go to for foaming for cold foams and lattes. Its natural starches help it foam more like dairy.
Note: Almond milk and other nut milks do not froth quite as nicely.
Storage Suggestions
Cold Foam looses its foam when stored in the refrigerator. However, if you store leftovers in an airtight container, you can just take it out and re froth as needed. Your flavorings are already in there ready to be added to your hot or cold coffee.
Skip the drive-thru and make your own creamy, protein-packed coffee at home! This Vanilla Protein Cold Foam is a Starbucks-inspired twist featuring ultra filtered milk.
Protein-Boosted:Use 4 oz milk + 1 tbsp protein powder.Vanilla-Sweetened:Use 4 oz milk + 1 tsp coconut sugar + ¼ tsp vanilla extract.
Add Ingredients
Add your selected ingredients to a milk frother and froth for 10–15 seconds, or until thick, creamy, and foamy.
Spoon and Serve
Spoon or pour the cold foam over cold brew, iced coffee, or americano.
Notes
Vanilla Protein Powder-Boosted: 125 calories | 12 g protein | 7 g carbs | 4.5 g fat | 0 g fiberVanilla-Sweetened: 100 calories | 7 g protein | 10 g carbs | 4 g fat | 0 g fiber
This Creamy and Vegan Apple Walnut Dressing can be used as a salad dressing for salad recipes, a protein marinade, or even as a dip for crackers and veggies. Recently, I paired it with my Kale Apple Walnut Salad.
The inspiration for this dressing came from my desire to pair apples in a salad for Thanksgiving and a continuing education event from fall, 2022 through the Culinary Nutrition Collaborative. Kristy Del Coro’s Apple Cider Walnut Vinaigrette was so good, that it inspired me to create a similar dressing to pair with my Kale Apple Walnut Salad.
Below you will find more information about the ingredients, how I make this dressing, how to use this dressing beyond just salads, and some nutrition information about Apple Cider Vinegar, a key ingredient in this dressing.
Walnuts: This is how I keep this dressing creamy yet mayo-free! Blending nuts into a salad dressing is a delightful way to create a creamy and 100% plant-based dressing.
Don’t have Walnuts or a blender to turn freshly roasted Walnuts into a creamy dressing? No problem, you can use tahini or creamy almond butter instead. You will love either of these alternatives for your massaged kale recipes.
Walnut oil: Walnut oil has a distinctively nutty flavor. Walnut oil is extracted from walnut meats and can be rather pricey. Therefore, you can use a neutral-tasting oil instead, such as avocado or canola.
However, Walnut oil is a great way to keep that Walnut flavor and keep the “healthy Walnut fat” theme for this dressing.
Apple Cider: You could use apple juice or apple cider in this dressing. This apple addition gives the dressing a lovely flavor and some subtle sweetness.
Apple Cider Vinegar (ACV): ACV This pairs so well with the apple cider and gives the dressing a lovely tang. Plus, ACV has health benefits. Two health benefits include improved cholesterol levels and blood sugar management.
Maple Syrup: You can omit this ingredient or swap it for some local honey (note, honey is not vegan). I like to use it to add a touch more sweetness and flavor complexity to the dressing.
Other Seasonings: Other flavors I include are red pepper flakes, cracked black pepper, and kosher salt.
How to Make this Creamy and Vegan Apple Walnut Dressing
Most salad dressings are super simple to make. This dressing is no exception all you need is a blender.
First, add all your ingredients to your blender.
Next, blend the ingredients until everything is evenly incorporated.
Last, give your dressing a taste and adjust flavors as needed. (i.e. add more sweetness, salt, pepper, etc.)
How to use this Creamy Vegan Apple Walnut Dressing
This dressing is so good that I do not want you to limit it to the suggestions I have listed below. If you have other uses for this dressing I would love to hear about them in the comments!
My Personal Favorite – Salad Dressing: This dressing is featured in another recipe in my Kale Apple Walnut Salad.
Some other salad ideas include my Apple, Carrot, Walnut Coleslaw, recipe image below, new article coming soon! You could also use it in a butternut squash salad with spinach, butternut squash, walnuts, hard-boiled eggs, and red onion, not vegan but flexitarian friendly!
Dip: This creamy dressing is so thick that it makes for a great dip. Try creating a board with roasted walnuts, sliced apples, celery, carrots, and some crackers, then feature this dip as an accompaniment. Some non-vegan options for your board include prosciutto and cheese.
Another idea for dippers includes, chicken nuggies, roasted potatoes and root vegetables.
Spread: This Apple Walnut Dressing is marvelous as a spread for sandwiches and wraps. Try the combination of deli-sliced tofurkey, thinly sliced apples, spinach, and red onion. For a non-vegan alternative, try swapping the tofurkey for roast turkey.
Additionally, this spread wrapped up in a tortilla complimented with massaged kale, beans, and whatever veggies you have lying around the house makes for a delightful veggie wrap.
Marinade/Sauce: I have used this dressing in marinade for tempeh. Other non-vegan marinade options include an apple walnut marinade for roasted chicken or a sauce slathered over some salmon before baking.
Why Apple Cider Vinegar Makes This Dressing So Good for You
ACV is made from fermented apple cider and has a sweet apple flavor.
ACV Nutrition: As mentioned earlier, research has shown ACV aids in improving cholesterol levels and in blood sugar management. ACV also contains some Vitamin B complex and Vitamin C. Unpasteurized AVC with a loving mother in the bottle includes thriving probiotics that can aid in gut health.
How to Use: ACV can be incorporated in salad dressings, marinades, sauces, pickling, and even beverages!
ACV in beverages?! Yes, ever heard of drinking vinegar? Drinking vinegar is also known as a shrub and we have been drinking shrubs for centuries. You can add a few tablespoons to water or sparkling water.
This Creamy Vegan Apple Walnut Dressing has apple cider, apple cider vinegar, walnut oil, and walnuts to a sweet and creamy dressing that is perfect for those autumn and winter time salads.
Kale Apple Walnut Salad with Creamy Walnut Dressing: A Perfect Kale Salad for The Cooler Months
This Kale Apple Walnut Salad is one of many great easy salad recipes. I pull it out as one of my fall salads or a healthy dose of green in the winter months. This hearty kale salad also makes a great addition to any Thanksgiving menu.
I love Massaged Kale Salads. They are easy, healthy, and a great way to eat more veggies.
Kale Apple Walnut Salads are not new to the internet. However, I love them because you can take that base salad concept and make it your own with additional ingredient add-ins and different salad dressings.
The Ingredients in This Kale Salad Recipe
Massaged Kale: Massaging the kale leaves allows for a more palatable salad. Each bite is more manageable and chewable. Check out my article all about How to Create the Perfect Kale Salad. Lacinato kale works well in this salad but you could also use a curly kale or baby kale.
Walnuts: I use freshly toasted crunchy walnuts in the salad dressing and as a salad topper. Walnuts, like many other nuts, are heart-healthy! I love the nutty and earthy flavor.
Fresh Apples: In this recipe, I use two different types of “all-purpose” apples. I use sweet Honeycrisp apples, Granny Smith, or Pink Lady. These tangy apples are crisp with sweet-tart harmonies and hints of berry flavors.
If you want to substitute the apple, I recommend pears. I recommend a crispier pear variety like a Bosc pear. You could also sub in celery for a crunchy addition or even fennel with a licorice-like flavor.
I prefer to cut the apples into thin matchsticks but diced apples work well too.
Crispy Quinoa: This is a fun way to incorporate whole grains into your salad. You could use cooked quinoa that is not crispy to make this more of a grain bowl, but I love the crispy quinoa over-top the salad for a crispy, crunchy, and nutty finish. The little black specs in my photos are crispy quinoa.
The Creamy Walnut Dressing
I keep this dressing creamy yet mayo-free by using toasted walnuts. Blending nuts into a salad dressing is a delightful way to create a creamy dressing that is 100% plant-based.
Don’t have Walnuts or a blender to turn freshly roasted Walnuts into a creamy dressing? No problem, you can use tahini or creamy almond butter instead.
Don’t have walnut oil? Olive oil will also work in this recipe.
In a blender or food processor, combine the walnut oil, toasted walnuts, apple juice, apple cider vinegar, water, maple syrup, garlic, Dijon mustard, salt, and pepper.
Blend until smooth. If the dressing is too thick, add more water, a tablespoon at a time, until the desired consistency is reached.
Taste and adjust seasoning if necessary.
Prepare the Kale:
In a large salad bowl, add the chopped kale. ( I like to chop the kale into thin strips)
Add 1/4 cup of the salad dressing over the kale. Massage the dressing into the kale with your hands for a few minutes until it becomes tender.
Prepare the Salad:
Add the sliced crunchy apples and toasted walnuts to the large bowl.
Assemble the Salad:
Pour more dressing (to your liking) over the salad and toss to combine.
Sprinkle the crispy quinoa on top just before serving for added crunch.
Serve immediately or let it sit for a bit to allow the flavors to meld together.
Store any leftovers in an airtight container.
Substitutions & Additions
Substitutions
Walnuts: Option to substitute the crunchy walnuts for other crunchy nuts or seeds such as pumpkin seeds, sunflower seeds, or almonds.
Apples: Option to substitute the apples with another fruit such as pomegranate seeds, dried cherries, or dried cranberries.
Additions
Do you want to bulk up this Kale Apple Walnut Salad? You can add roasted butternut squash, roasted chicken, or leftover Thanksgiving turkey.
Feeling like you want some cheese? You can add some vegan feta or, if not trying to keep this a plant-based salad, feel free to incorporate some cheese! Feta cheese, blue cheese, or goat cheese would taste great in this recipe.
I love to encourage creativity in the kitchen. Let this recipe bring on the inspiration!
Tips and Tricks
Washing Kale
Tip: Use a Salad Spinner
One of my favorite ways to wash lettuce and greens for salads is with a large bowl of cold water and a salad spinner.
Washing lettuce and kale for salads is so much easier with a salad spinner. I like to submerge the kale leaves in a large bowl of clean cold water and swish them around. This will loosen any dirt or debris and it will sink to the bottom of the bowl.
Then, rinse the kale with cool running water and add it to your salad spinner to remove excess water from formthe leaves.
Dealing with Leftovers
Dressing Tip:
This dressing is simple, and a great recipe to make in bulk and in advance. You can freeze or save it for another recipe for later in the week, like Apple Walnut Marinated Tofu, tempeh, chicken, or salmon.
Salad Tip: If eating this salad for leftovers the next day (so good), don’t add all the crispy quinoa at once to the salad. Despite the name, crispy quinoa that is added to the salad and stored in the fridge will not retain its crispiness overnight. For best results, top each salad before serving.
Enjoy This Recipe? Check Out These Delicious Salad Recipes
In a blender or food processor, combine the walnut oil, toasted walnuts, apple cider, apple cider vinegar, maple syrup, red pepper flakes, salt, and pepper.
Blend until smooth. If the dressing is too thick, add more water, a tablespoon at a time, until the desired.
Taste and adjust seasoning if necessary.
Prepare the Kale
In a large salad bowl, add the chopped kale. ( I like to chop the kale into thin strips).
Add 1/4 cup of the salad dressing over the kale. Massage the dressing into the kale with your hands for a few minutes until it becomes tender.
Prepare the Salad
Add the sliced crunchy apples and toasted walnuts to the large bowl.
Assemble the Salad
Pour more dressing (to your liking) over the salad and toss to combine.
Sprinkle the crispy quinoa on top just before serving for added crunch.
Serve immediately or let it sit for a bit to allow the flavors to meld together.
Store any leftovers in an airtight container.
Notes
If you halve this recipe, make the full amount of dressing and save it for future salads or marinades. I've used this slathered over salmon and as a chicken marinade and it is perfection. Apples: I like to cut the apple into thick matchstick like slices but but diced works too. I used one honey crispy apple and one Green Newtown Pippin apple.
One-Pot Trader Joe’s Cauliflower Gnocchi in Pumpkin Brown Butter Sage Sauce
Why You Will Love This Recipe
Added Lentils for fiber and protein: Lentils are high in fiber! The lentils and the cauliflower gnocchi are loaded with fiber! The high fiber in this meal promotes satiety, heart, and gut health! This meal is also full of plant protein! Lentils are one of the most protein-dense legumes! Additionally, they are a fraction of the cost of meat!
One-Skillet Dinner: This saucy dinner comes together in one pot or skillet, making it super easy for quick and easy weeknight meals.
Seasonal weeknight meal using a can of pumpkin: This delicious dinner uses a whole can of pumpkin! I that this recipe is perfect for when you have a leftover can of pumpkin or even part of a can of pumpkin and don’t know what to do with it. Even tho my recipe calls for an entire can, you can use more or less depending on what you have on hand.
Ingredients You’ll Need
Frozen gnocchi: I use Trader Joe’s cauliflower gnocchi and pumpkin gnocchi in these photos! The recipe calls for 2 bags of Frozen Cauliflower Gnocchi, vegan and gluten-free!
Red lentils: The secret plant-based nutrient powerhouse in this dish! Lentils add lots of fiber, protein, vitamins and minerals!
Onion and Garlic: Adds flavor, and the onion adds some bulk and texture.
Brown Butter and Sage: This complementary duo adds that depth of richness and woodsiness to the dish.
Broth and Milk: These ingredients help to create the sauce for the gnocchi and lentils. Reminiscent of a very thick soup or curry!
Bonus ingredient: Swap one of your cauliflower gnocchi bags for a package of Trader Joe’s soft and pillowy potato and pumpkin gnocchi!
Step-by-Step: How to Cook Trader Joe’s Cauliflower Gnocchi in a Skillet
Brown the Butter & Sage
Melt butter in a large skillet over medium heat. Add sage leaves and cook until the butter foams and turns golden brown (3–4 minutes). Remove sage leaves and set aside.
Tip: You must remove the sage from the brown butter before adding the onion, or it will start to break apart! You want whole leaves to top your meal with! Trust me, brown butter fried sage leaves are an insanely delicious topping for this recipe!
Cook Onion
Add onion to the brown butter with a pinch of salt. Cook 4-5 minutes, stirring occasionally, until soft and golden. Stir in garlic and cook for 30 seconds.
Make a Roux
Sprinkle flour into the onion mixture and stir for 1 minute until it forms a paste.
Cook Lentils
Stir in red lentils and 2 ½ cups broth. Simmer uncovered, stirring occasionally, until lentils are just tender and most of the liquid is absorbed, about 12–15 minutes.
Add Cauliflower Gnocchi & Pumpkin Sauce
Stir in pumpkin puree, 1 cup broth, half-and-half, and nutmeg. Add frozen cauliflower gnocchi, cook 6–8 minutes, stirring frequently, until gnocchi are tender and the sauce is creamy and slightly thickened.
Tip: If adding fresh pumpkin gnocchi, it only needs a few minutes to cook in the sauce. I like to purchase the pumpkin gnocchi fresh, then freeze it. When I am ready to use it in cooking, I cook it like I would the cauliflower gnocchi, so I throw them in together like I show in the photos.
Finishing Touches
Season with salt and black pepper. Stir in Parmesan, if using. Garnish with crispy sage leaves and a sprinkle of Parmesan or red pepper flakes before serving.
Variations of This Recipe
Add riced cauliflower for more bulk and veggies.
Omit Lentils for a creamier, less textured sauce.
Add Tofu, tempeh, or serve with chicken sausage for more satisfying protein.
Use another mashed or canned winter squash, such as butternut squash or acorn squash.
Omit parmesan and use margarine or olive oil, coconut milk over the dairy for a 100% vegan recipe.
Option to change out the gnocchi: swap the bag of cauliflower gnocchi and use your usual potato gnocchi, or your favorite brand.
Serving Ideas For This Trader Joe’s Cauliflower Gnocchi Recipe
Pair with roasted veggies, sauteed green beans, a fall salad, or my favorite way to enjoy this recipe with a chunk of crusty bread! This is a great way to stretch the recipe into more meals, making it perfect for meal prep.
Storing and Reheating Leftovers For Easy Meal Prep
This recipe makes 6 servings, making it perfect for meal prep.
I like to store leftovers in an airtight container for 5 days in the fridge. Reheat in a skillet or the microwave, option to add a splash or broth or cream.
You can also freeze this recipe for 3-6 months. I recommend portioning it out beforehand for easy grab-and-go meals.
What’s in Trader Joe’s Cauliflower gnocchi
This vegan and gluten-free Trader Joe’s item is made with is made with cauliflower, cassava flour, potato starch, extra virgin olive oil, and sea salt. That’s it!
More Simple Trader Joe’s Cauliflower Gnocchi Recipe Ideas
Simply boiled, then tossed in your favorite sauces such as my cashew Alfredo sauce for a vegan and gluten-free meal.
Sprayed with a bit oil oil and crisped up in the air fryer with your favorite sauce for dipping, like my Southwest sauce.
Placed in a single layer on a baking sheet and roasted until cooked.
24ozTrader Joe’s cauliflower gnocchi (frozen, do not thaw)2 bags
15ozpumpkin puree1 can
½cupwhole milk
¼tspground nutmeg
¼cupgrated parmesan cheesemore for finishing
Instructions
Brown The Butter and Sage
Melt butter in a large skillet over medium heat. Add sage leaves and cook until the butter foams and turns golden brown (3–4 minutes). Remove sage leaves and set aside.
Cook Onion
Add onion to the brown butter with a pinch of salt. Cook 10–12 minutes, stirring occasionally, until soft and golden. Stir in garlic and cook for 30 seconds.
Make a Roux
Sprinkle flour into the onion mixture and stir for 1 minute until it forms a paste.
Cook Lentils
Stir in red lentils and 2 ½ cups broth. Simmer uncovered, stirring occasionally, until lentils are just tender and most of the liquid is absorbed, about 12–15 minutes.
Add Cauliflower Gnocchi and Pumpkin Sauce
Stir in pumpkin puree, 1 cup broth, half-and-half, and nutmeg. Add frozen cauliflower gnocchi, Cook 6–8 minutes, stirring frequently, until gnocchi are tender and the sauce is creamy and slightly thickened.
Finishing Touches
Season with salt and black pepper. Stir in Parmesan, if using. Garnish with crispy sage leaves and a sprinkle of red pepper flakes before serving.
Notes
Nutrition Facts: Nutrition information is automatically calculated and may vary based on specific ingredients and portion sizes.
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