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You will love the variety of flavors in this Greens and Ancient Grain Bowl. This recipe features nutrient-rich kale, crisp cucumber, and a zesty green cashew dressing served over your favorite ancient grain, such as quinoa or farro, and topped with your protein of choice, like Easy Baked Tofu, beans, or baked tempeh. This recipe is vegan, gluten-free, and totally delicious.
What is an Ancient Grain Bowl?
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An ancient grain bowl is a versatile dish that combines ancient grains like quinoa, kamut, or farro with fresh veggies, a protein source, and a flavorful dressing. It’s a nutrient-packed, customizable meal perfect for any diet.
Why You’ll Love This Recipe
This Greens and Ancient Grain Bowl is a wholesome, customizable dish that’s packed with vibrant flavors, nourishing ingredients, and endless possibilities to suit your taste and lifestyle.
Dietitian-Approved Balance: Packed with ancient grains, fresh greens, and plant-forward ingredients, this bowl delivers the perfect mix of fiber, protein, and flavor for a satisfying, nutrient-rich meal.
Flexitarian Versatility: Whether you add soft boiled eggs, roasted chickpeas, grilled shrimp or salmon, this recipe adapts seamlessly to your dietary preferences.
Batch Cooking Made Easy: Prep grains like farro, kamut, or quinoa in advance for quick and delicious meals throughout the week.
Ingredients For This Ancient Grains Bowl Recipe
The ingredients for this Greens and Ancient Grain Bowl are a perfect blend of fresh greens, hearty grains, crunchy veggies, and a zesty dressing, making it a balanced and flavorful meal that’s easy to customize.
Leafy Greens: A nutrient-packed base with arugula and baby spinach. Swap in kale, Swiss chard, or other greens for variety.
Grains: Cooked quinoa and rice, or experiment with farro, sorghum, or kamut for added texture and nutrition.
Fresh Veggies: Crisp cucumber, radish, and green pepper add crunch and vibrant color. Swap in seasonal produce for variety.
Herbs and Green Onion: Fresh parsley, cilantro, and green onion bring brightness and a boost of antioxidants.
Green Goddess Inspired Cashew Dressing Ingredients
Raw Cashews (½ cup, soaked) – A dairy-free way to achieve a rich and creamy dressing. Cashews bring healthy fats, protein, and a velvety texture.
Water (¼ cup, adjust as needed) – Helps blend everything smoothly while keeping the consistency just right.
Lemon Juice (2 tablespoons) – Brightens up the dressing while providing vitamin C and balancing the flavors.
Rice Wine Vinegar (1 tablespoon) – Adds a mild tanginess and balances the dressing’s flavors.
Olive Oil (1 tablespoon) – A source of heart-healthy monounsaturated fats that enhances the dressing’s silkiness.
Garlic (1 clove) – Brings depth of flavor
Fresh Parsley (½ cup) – Earthy and fresh with antioxidants that support detoxification.
Fresh Cilantro or Basil (¼ cup) – Adds a burst of herbal goodness that complements the greens.
Chives (2 tablespoons) – Subtly oniony with a delicate texture that blends perfectly into the dressing.
Tarragon (1 tablespoon, optional) – A traditional Green Goddess ingredient that brings a  very slight licorice-like flavor.
Dijon Mustard (1 teaspoon) – Helps emulsify the dressing while adding a tangy bite.
Maple Syrup or Honey (½ teaspoon, optional) – A touch of natural sweetness to balance the acidity.
Other Optional Additions
Easy Baked Tofu: A plant-based protein source with all nine essential amino acids.
Cook the Grains: Prepare grains according to package instructions. Cook extras for easy meal prep.
Make the Dressing: Whisk together dressing ingredients, adjusting seasoning as needed.
Assemble the Bowl: Combine greens, grains, veggies, herbs, and protein in a large bowl.
Dress It Up: Drizzle with the cilantro cashew dressing and gently toss to coat.
Garnish and Serve: Add toasted nuts, seeds, crunchy lentils, fresh herbs, or citrus juice for extra flair.
Customizations and Variations
​This Greens and Ancient Grain Bowl is endlessly customizable, making it easy to tailor to your taste, dietary preferences, and seasonal ingredients.
Grains: Mix and match hearty whole grains options like brown rice, farro, red quinoa, kamut, or wheat berries for variety and texture.
Veggies: Add roasted sweet potatoes, shaved Brussels sprouts, snow peas, red onion, or sweet red bell peppers for extra crunch and flavor.
Protein: Keep it plant-based with black beans, chickpeas, tempeh, or Easy Baked Tofu. For flexitarian options, try poached eggs or grilled salmon.
Dressings: Swap the cashew dressing for Creamy Cashew Caesar, Spicy Cashew Dressing, a creamy avocado dressing, tahini-based dressing. or a cilantro olive oil pesto.
Toppings: Finish with avocado pieces, sun-dried tomatoes, toasted nuts, seeds, crispy lentils, or pumpkin seeds for a satisfying crunch.
​This Greens and Ancient Grain Bowl is RD-approved because it combines nutrient-dense ancient grains, fresh greens, and plant-based proteins to provide a balanced meal rich in fiber, vitamins, minerals, and healthy fats. The colorful mix of fresh veggies and toppings makes this a truly beautiful bowl that is as nourishing as it is visually appealing.
Nutrient-Packed: Ancient grains like quinoa, farro, and kamut provide fiber, vitamins, and minerals for overall health.
Balanced Protein: Plant-based proteins like quinoa or chickpeas pair with lean animal proteins for a complete meal.
Customizable: Easily adaptable to vegetarian, vegan, or flexitarian diets without sacrificing flavor.
Greens Galore: A mix of fresh greens boosts antioxidants and essential nutrients.
Satisfying: Fiber, protein, and healthy fats keep you full and energized.
This Greens and Ancient Grain Bowl is a blank canvas for balanced, nutritious, and delicious meals. Whether you’re vegan, flexitarian, or just looking for a wholesome recipe, this bowl is perfect for meal prep or a satisfying weeknight dinner.
Green Goddess Grain Bowl with Winter Greens & Cashew Dressing
Sarah Harper MS, RD, LDN
In this Green Goddess Grain Bowl with Winter Greens & Cashew Dressing recipe you will get greens, grains, nutritious vegetables, a zesty dressing, and a plant-based protein.
1tbsptarragonoptional but gives the classic green goddess flavor
Instructions
Prepare Cashew Dressing
Add all ingredients to a high-speed blender or food processor. Blend until smooth and creamy.
Add more water for a thinner dressing or extra cashews for a thicker consistency. Adjust seasoning if needed. Store in an airtight container in the fridge for up to 5 days.
Assemble The Bowls
Divide cooked grains among four bowls. Top with greens, fresh herbs, green onions, bell pepper, and watermelon radish.
Pour the creamy cashew dressing over each bowl, toss lightly, and enjoy immediately.
Notes
This salad is perfect for meal prep, just keep the dressing separate until ready to eat!Baked or Air Fried Tofu
Easy Fresh or Frozen Falafel in Air Fryer: The Best Meal Prep Recipe
Enjoy homemade falafel the healthier way, crispy, golden, and perfectly cooked in the air fryer!
Made with wholesome ingredients, these falafel patties are a great way to enjoy a healthy falafel recipe at home. Skip the mess of oil and achieve the same delicious crunch with this simple, no-fuss method.
Looking for something even easier? Frozen falafel offers a quick, convenient option without sacrificing flavor or texture, perfect for those extra busy days.
In this article, I’ll cover everything you need to know, from homemade vs. store-bought falafel and why frozen falafel is a smart choice, to tools, ingredients, step-by-step instructions, storage tips, serving sauces, and the health benefits of falafel!
Make Your Own or Use Store-Bought Falafel
When it comes to falafel, you have two great options: make it from scratch or use store-bought frozen falafel. Both options have their perks, so you can choose what works best for your time and needs.
Homemade Falafel:Â Freshly made falafel has unbeatable flavor and texture. You control every ingredient, customize flavors, and avoid any preservatives or additives. Plus, it’s fun and rewarding to make!
Store-Bought Frozen Falafel: Short on time? Store-bought frozen falafel is a convenient option for busy weeknights. It’s pre-cooked and ready to air fry, bake, or microwave in minutes. Look for clean ingredient lists and opt for gluten-free or low-sodium varieties, if needed.
Both options work perfectly in falafel bowls, wraps, and sandwiches. If you want a full DIY experience, follow the step-by-step instructions below.
Prefer quick and easy? Skip to the cooking section to see how to cook store-bought falafel to crispy perfection.
Why Choose Frozen Falafel?
Convenience:Â Ready-to-cook, no soaking or blending required.
Versatility:Â Works in many meals, from salads to wraps.
Flexitarian Appeal:Â Plant-based, protein-rich, and aligns with a diet that balances plant and animal-based foods.
Time-Saving:Â Whip up golden, crunchy falafel in minutes, just what you need for a stress-free dinner solution.
Tools Needed
Having the right tools makes preparing falafel easier and more efficient. Here’s what you’ll need:
Food Processor:Â Essential for blending chickpeas, garlic, herbs, and spices into a coarse, flavorful falafel mixture.
Mixing Bowl:Â For combining and chilling the falafel mixture before shaping.
2-inch Ice Cream Scoop:Â Helps portion the mixture evenly, ensuring uniform-sized falafel balls for even cooking.
Air Fryer (or Alternative Cooking Method):Â Cook falafel to crispy perfection using an air fryer, pan, or oven.
Baking Sheet (if baking): If you’re baking instead of frying, a lined baking sheet is key for even cooking.
Spatula or Tongs:Â For flipping falafel during cooking to ensure even crispness.
With these simple tools, you’ll have everything you need to prepare crispy, flavorful falafel with ease.
Ingredients for Dietitian-Approved Garlic Scape Falafels
Chickpeas (1 ½ cups cooked or 1 can, drained and rinsed): A plant-based protein powerhouse, chickpeas provide fiber, iron, and essential nutrients while forming the hearty base of this recipe.
Onion (½ medium, chopped): Adds moisture and natural sweetness, while contributing small amounts of vitamin C and antioxidants.
Garlic (2 cloves, minced): Classic garlic flavor with antimicrobial benefits, or swap in garlic scapes for a fresh, nutrient-packed twist.
Garlic Scapes (2-3, chopped): These mild, garlicky greens add a fresh crunch and boost the falafel’s phytonutrient content.
Ground Cumin (1 tsp): Earthy and aromatic, cumin brings warmth and flavor while delivering antioxidants and digestive support.
Salt (½ tsp, adjust to taste): A little salt enhances the flavors, but keep it moderate to support heart health.
Black Pepper (1/4 tsp): Adds a subtle kick while enhancing nutrient absorption, particularly from chickpeas’ iron content.
Fresh Lemon Juice (2 tbsp): Brightens the flavor and provides vitamin C, helping with iron absorption.
Chickpea Flour (2-3 tbsp, optional): A gluten-free binder that keeps falafels together while boosting protein and fiber.
Fresh Herbs (1-2 tbsp, parsley or cilantro, optional): Parsley or cilantro add a pop of flavor, antioxidants, and anti-inflammatory benefits to round out the dish.
These thoughtfully chosen ingredients not only make a delicious falafel but also contribute to a nutrient-dense, balanced meal perfect for flexitarians and plant-based eaters alike.
Ingredient Substitutions
Looking for an easy way to customize your falafel? Here are some simple swaps to keep your falafel flavorful and delicious:
Garbanzo Beans ➡ Fava Beans: Swap chickpeas for fava beans to create a more traditional, Egyptian-style falafel with a soft, creamy texture.
Fresh Parlsey ➡ Cilantro or Dill: If you’re out of fresh parsley, cilantro or dill can provide a fresh, herbaceous flavor. You can also omit it if preferred.
Flour/Breadcrumbs ➡ Almond Flour or Oats:Â Need a gluten-free option? Almond flour or ground oats work as great binding agents.
Garlic Scapes ➡ Green Onions or Leeks: If garlic scapes aren’t available, green onions or leeks offer a mild, onion-garlic flavor.
These substitutions allow you to create a flavorful falafel no matter what ingredients you have on hand
Ingredient Add Ins
Want to elevate your falafel balls with more flavor and texture? Here are some tasty add-ins to try:
Fresh Herbs: Boost the freshness with extra fresh cilantro, parsley, dill, or mint.
Spices: Add fresh jalapeno, turmeric, paprika, or red chili flakes for a flavor boost and a pop of color.
Nuts & Seeds:Â For extra texture, mix in chopped pistachios, sunflower seeds, or sesame seeds.
Veggies:Â Grated carrot, zucchini, or spinach can add moisture and nutrition.
Zest:Â Lemon or lime zest brightens up the flavor for a fresh twist.
These add-ins bring new life to your falafel balls, letting you customize each batch to suit your taste.
Step-by-Step Instructions for Easy, Dietitian-Approved Falafel
This recipe yields 8-9 falafels, each perfectly portioned at 1/4 cup.
1. Prepare the Mixture
Combine chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice in a food processor. Pulse until the mixture is coarse but sticks together—don’t over-process! If the mixture feels too wet, add 1-2 tablespoons of flour or breadcrumbs for binding.
2. Chill the Mixture
Transfer to a bowl, cover, and refrigerate for 30-60 minutes. This step is key to firming up the mixture, making shaping easier.
3. Shape the Falafel
Use a 2-inch ice cream scoop (holds about 1.4 oz) to evenly portion the mixture. Form into balls or slightly flatten for patties, depending on your preference.
4. Cook the Falafel
Air Fryer: Preheat to 375°F (190°C). Arrange falafel in a single layer and cook for 10-12 minutes, flipping halfway for even crisping.
5. Freeze Falafel
Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.
6. Reheat from Frozen
To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.
Other Storage Tips for Leftover Falafel
Not ready to freeze your falafel? You can refrigerate them instead! Simply place leftover falafel in an airtight container and store them in the refrigerator for up to 4-5 days. When you’re ready to enjoy, reheat them in the oven or air fryer to bring back their crispy texture.
Serving Suggestions
Falafel is a versatile, plant-based protein that can be enjoyed in countless ways. Serve it in warm pita bread as a falafel sandwich, on top of a fresh salad, in a hearty falafel bowl, or paired with fries and your favorite dipping sauce.
For more creative serving ideas, check out our 10 Delicious Ways to Serve Air-Fried Falafel article for bowls, wraps, salads, tacos, and more!
Best Sauces to Serve with Falafel
Take your falafel to the next level with these five flavorful sauces:
Tzatziki Sauce: A creamy blend of yogurt, cucumber, garlic, and fresh dill—perfect for falafel sandwiches or wraps.
Tahini Sauce:Â Smooth and nutty, this classic sesame-based sauce adds richness to falafel bowls and grain bowls.
Garlic Yogurt Sauce:Â A quick, tangy option made with Greek yogurt, garlic, and lemon juice for a fresh, zesty drizzle.
Spicy Harissa Sauce: Add a fiery kick with this bold North African chili paste—perfect for heat lovers.
Cashew Dressings (Spicy or Caesar): Go creamy and dairy-free with spicy cashew dressing for bold heat or cashew Caesar dressing for a rich, tangy twist. Both add velvety texture to falafel bowls, wraps, or fresh salads.
Health Benefits of Falafel
Falafel isn’t just delicious, it’s a nutrient-packed addition to a balanced flexitarian diet.
Rich in plant-based protein, it supports muscle repair and energy. Falafel are made primarily from beans! Beans are high in fiber content and aids in digestion and promotes fullness. Air-fried falafel is low in saturated fat and a great option for gluten-free and dairy-free diets.
Enjoy this Vegan Air Fryer Garlic Scape Falafel Recipe this spring. Use up some fresh garlic scapes from your garden or from your local farmer's market.
 In a food processor, combine the chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice. Pulse until a coarse, paste-like mixture forms. Avoid over-blending to maintain some texture. If the mixture is too wet, add 1-2 tablespoons of flour or breadcrumbs to help bind it.
Chill The Mixture
Transfer the mixture to a bowl, cover, and refrigerate for 30-60 minutes. This helps it firm up, making it easier to shape into falafel.
Shape The Falafels
Use a 2-inch ice cream scoop (which holds about 1.4 oz) to portion out the mixture evenly. Form the mixture into small balls or flatten slightly to create patties, depending on your preference. (see recipe note)
Cook
Air Fryer: Preheat the air fryer to 375°F (190°C). Place falafel in a single layer and cook for 10-12 minutes, flipping halfway, until crispy and golden.
Serve
Serve warm falafel in pita bread, with hummus, tahini sauce, fresh veggies (like cucumber, tomato, and lettuce), or over a fresh salad for a healthy, delicious meal.
Freeze Falafel
Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.
Reheat from Frozen
To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.
Notes
Troubleshooting Tips
Sticky Mixture: If the falafel mix sticks to your hands, coat your palms with water or olive oil while shaping the falafel balls.
Falling Apart: If the mixture is falling apart, try adding 1-2 eggs to help it bind. Another possible issue is under-processing the mixture. Run it through the food processor again until it holds together better. See the step-by-step photos in the "How to Make Falafels" section for guidance.
Cooking Method: For a classic approach, you can always deep-fry these falafels instead of air frying, pan-frying, or baking.
Healthy Homemade Alfredo Sauce (Lower Fat & Full Flavor)
This lower fat alfredo sauce recipe takes a plant-powered twist by using soaked cashews and unsweetened soy milk as the creamy base. Nutritional yeast adds the essential “cheesy” flavor, while garlic, onion, and lemon juice provide layers of depth and brightness.
It’s an ideal option for an easy weeknight dinner, offering a quick, satisfying, and wholesome meal solution.
As a Flexitarian Dietitian, Here’s Why This Recipe Stands Out
Simple ingredients for a healthier Alfredo sauce that’s quick and easy to make with items from your local grocery store.
Healthy recipe that’s plant-powered with creamy soaked cashews and protein-packed unsweetened soy milk.
Lower fat Alfredo sauce that’s rich, creamy, and satisfying without relying on heavy cream or butter.
Versatile and meal-prep friendly. Make it ahead of time and enjoy it fresh or as leftovers the next day.
This sauce isn’t just a “healthier version” of Alfredo, it’s a completely elevated recipe that’s plant-forward, protein-packed, and rich in flavor. It’s perfect for anyone looking for a nourishing, creamy option that’s as comforting as the classic.
Ingredients
Raw Cashews (3/4 cup): Soaked overnight or in hot water for at least 30 minutes. Soaking softens the cashews, making it easier to blend into a creamy sauce. Cashews bring healthy fats to the recipe, supporting heart health and satiety.
Unsweetened Soy Milk (1 1/2 cups): Soy milk is a nutritional powerhouse — it’s naturally high in protein, which isn’t something you’d normally get from traditional Alfredo sauce. The protein keeps you fuller for longer!
Nutritional Yeast (3 tablespoons): This is the “secret weapon” for cheesy flavor in vegan and plant-based recipes. As a dietitian, I love recommending it because it’s rich in B12, a nutrient that’s crucial for energy production, especially for those following a plant-forward diet.
Lemon Juice (2 tablespoons): Brightens and balances the richness of the sauce. It’s also a source of vitamin C, which can aid in the absorption of certain nutrients like iron when paired with plant-based meals.
Onion (1 medium, finely chopped):Cooking onion with olive oil builds a flavorful base for the sauce. It also provides prebiotics, which support gut health by feeding beneficial gut bacteria. I do not recommend swapppign the fresh onion for onion powder. The sauteed onion adds bulk and texture to the sauce.
Garlic Clove (4 cloves, minced): Garlic’s bold flavor is essential in any Alfredo recipe. Garlic also contains allicin, which has been linked to heart health benefits. For a milder garlic flavor, you can swap in 1/2 teaspoon of garlic powder. Option to use 1/2 tsp garlic powder.
Pasta water or water: optional to use a little bit or more for thinning
Step-By-Step Instructions
Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside. (RD Tip: If you’re short on time, boiling water works in a pinch — soak for 30 minutes to achieve a similar result.)
My version of Alfredo sauce is as versatile as it gets.
Use it to create these delicious healthier recipes:
Pasta Night Upgrade: Toss it with fettuccine or your favorite pasta and garnish with fresh parsley, for a comforting, creamy fettuccine alfredo. Using protein pasta in this classic dish is a great way to boost the protein content of the meal and make it more filling.
Vegetable Casseroles: Use it as a sauce base for baked casseroles, like a dairy-free “creamy broccoli bake.”
Grain Bowls: Drizzle it over whole grains (like quinoa or farro) and roasted veggies.
Pizza Sauce: Top it with Italian seasoning, fresh vegetables, and plant-based proteins like beans or tofu. Finish with vegan or traditional mozzarella and a sprinkle of shredded Parmesan cheese.
Dip for Veggies: Serve thick and as a dip for roasted veggies or crackers.
Why This Recipe Works for Flexitarians
As a flexitarian dietitian, I’m always looking for recipes that meet these criteria:
Flavor: This sauce delivers bold, cheesy, umami-rich flavor that’s just as satisfying as traditional Alfredo.
Nutrition: Packed with plant-based protein, heart-healthy fats, and essential vitamins like B12, it’s a functional way to incorporate whole foods into your diet. This sauce is lower in fat than traditional Alfredo sauces.
Sustainability:Â Plant-based meals like this are lower in environmental impact, making them a great choice for those who want to eat more sustainably.
Common Questions & RD Answers
1. Can I make this healthy alfredo sauce recipe ahead of time?
Yes! This sauce keeps well in the refrigerator for up to 5 days. Reheat on the stovetop or microwave, adding a splash of water or soy milk to thin if needed.
2. Can I freeze it?
Yes. Store it in an airtight container and freeze for up to 3 months. Thaw overnight in the fridge and re-blend or whisk to bring it back to its smooth consistency.
3. What if I’m allergic to nuts?
Swap the cashews for sunflower seeds, tofu, or white beans. The texture will be a little different, but it’s still delicious and creamy.
4. What if I’m allergic to soy?
If you’re allergic to soy, you can substitute soy milk with oat milk, almond milk (if not allergic to nuts), coconut milk, or other non-dairy milk alternatives. Double-check any store-bought non-dairy milks for potential cross-contamination with soy.
As a flexitarian dietitian, my goal is to help you create meals that are both delicious and nourishing. This Healthy Homemade Alfredo Sauce is one of my favorite examples of how to take a classic comfort food and give it a more wholesome, plant-powered twist.
Let me know how you customize it! I’d love to hear your personal twist on this versatile sauce.
Healthier Alfredo Sauce (100% Plant-Based)
Sarah Harper MS, RD, LDN
This Healthier Alfredo Sauce is 100% plant-based and a versitile sauce that can be used in pasta, grain bowls, pizzas, or with roasted veggies.
Looking for an easy weeknight meal that’s big on flavor but light on effort? This Cajun Alfredo Sauce is the perfect solution for busy weeknights when time is tight but taste still matters.
Made with simple ingredients and healthy fats, it’s a delicious recipe the whole family will love. Whether you’re tossing it with pasta, drizzling it over roasted veggies, or using it as a creamy dip, this sauce adds bold, spicy flavor to any meal.
Ditch the jarred sauce and embrace the rich, savory taste of this homemade cajun alfredo sauce recipe.
Why I love This Recipe
Simple Ingredients: No need for fancy or hard-to-find ingredients, this recipe uses pantry staples and fresh produce you likely already have on hand.
Healthy Alternative: Made with plant-based ingredients and healthy fats, it’s a lighter, dairy-free twist on traditional Alfredo that doesn’t compromise on creaminess.
Versatile Usage: Serve it as a pasta sauce, a creamy dip, a casserole base, or a drizzle over veggies or grain bowls, it’s as versatile as it is delicious.
Easy Dinner Recipe:Â This recipe is easy to make for no-fuss easy weeknight meals.
Meal Prep Friendly: The sauce stores well, making it perfect for meal prep. Whip up a batch and use it throughout the week for quick and easy dinner recipes.
Ingredients For Cajun Alfredo Sauce
Raw Cashews (3/4 cup): Soaked overnight or in hot water for at least 30 minutes to soften, ensuring a smooth, creamy base.
Unsweetened Soy Milk (1 1/2 cups): Adds a velvety texture while keeping the sauce dairy-free and protein-packed.
Nutritional Yeast (3 tablespoons): Provides a cheesy, umami flavor that’s essential for a classic Alfredo taste.
Lemon Juice (2 tablespoons): Adds brightness and a subtle tang that balances the rich, creamy elements of the sauce.
Onion (1 medium, finely chopped): Adds depth and sweetness to the sauce. It’s cooked with olive oil and Cajun seasoning to build a robust flavor base.
Garlic (4 cloves, minced): Infuses the sauce with bold, savory notes. Fresh garlic works best for maximum flavor. Option to use 1/2 tsp garlic powder.
Serve and Garnish: Remove from heat and serve the Cajun Alfredo sauce over pasta, vegetables, or your favorite dish. Garnish with fresh parsley before serving.
Substitutions and Add Ins
Substitutions and Add-Ins
Substitutions:
Cashews: Use raw sunflower seeds or blanched almonds if cashews are not available.
Unsweetened Soy Milk: Substitute with almond milk, oat milk, or unsweetened coconut milk.
Nutritional Yeast: Replace with grated vegan parmesan or omit for a milder flavor.
Onion: Use shallots or leeks as an alternative for a different flavor twist.
Olive Oil: Replace with avocado oil or grapeseed oil for a neutral-tasting option.
Spices: Increase the Cajun heat by adding cayenne pepper or red pepper flakes.
Herbs: Add fresh thyme or oregano for an extra herbal boost.
Serving Suggestions
Enjoy this Creamy Cajun Alfredo Sauce many ways!
Pasta: Toss the Cajun Alfredo sauce with your favorite pasta (like fettuccine, penne, spaghetti, or linguine pasta) for a creamy, spicy main dish. Reserve some pasta water to adjust the sauce consistency if needed. Add chicken or shrimp the the dish for more protein! Check out my Cajun Shrimp Alfredo recipe here!
Grain Bowl: Pour the sauce over quinoa, rice, or farro and top with fresh veggies, crispy tofu, or chickpeas for a filling, protein-packed bowl.
Dipping Sauce: Use the sauce as a dip for breadsticks, garlic bread, or crispy roasted potatoes.
Casserole: Layer the Cajun Alfredo sauce into a baked pasta or vegetable casserole for a creamy, flavorful twist.
Storage Suggestions
Store the Cajun Alfredo sauce in an airtight container in the refrigerator for 3-4 days. Reheat gently on the stovetop or in the microwave, adding a splash of milk, water or plant-based milk to restore its creamy texture.
Freezer Recipe: For longer storage, freeze the sauce in a freezer-safe containers for up to 3 months. Thaw in the refrigerator overnight before reheating.
Toast Cajun Spices: Toast Cajun seasoning, garlic powder, and onion powder in the pan for 30-60 seconds.
Add Cashew Alfredo Sauce: Pour blended sauce into pan, stir with veggies and spices, and cook for 2-3 minutes until warmed.Pour it over pasta, shrimp, or veggies for a creamy, spicy kick.
Notes
Thinner Sauce: If the sauce is too thick, add small amounts of water, broth, or soy milk to thin it out to your desired consistency.Extra heat: Add a splash of hot sauce, more cayenne pepper, or a pinch of red pepper flakes for more heat.Â
Who doesn’t love an easy, comforting bowl of instant ramen? Exactly, no one. That’s why I’ve come up with these 5 game-changing Shin Ramen hacks to elevate your favorite noodles.
These simple tweaks make Shin Ramen not only more filling but also tailored to meet your nutritional needs. In this post, I’ll walk you through five easy ways to transform instant ramen into a truly satisfying meal.
Here’s the lineup:
Veggies
Protein
Aromatic Oils
Fresh Flavors
Ramen Broth Upgrades
Each hack is simple yet delivers incredible flavor. Before we dive in, let me share a quick note on why Shin Ramen (Ramyun) is my go-to instant noodle of choice.
Shin Ramyun
Shin Ramyun is a soft and chewy noodle combined with a spicy broth creating the perfect instant ramen. Fair warning, it is a spicy broth, be warned!
The spicy flavor has beef, mushrooms, carrots, and peppers. A Nongshim product, this ramen is increasing in popularity in the US but Korea is one of the largest consumers of Shin Ramyun.
For more about my favorite ramen noodle check out Nongshim’s page all about Shin Ramyun.
Bump Up The Veggies
My favorite shin ramen hack is simple – add vegetables!
Whether it’s a scoop of kimchi, a 1/4 cup of frozen veggies, or a handful of leafy greens, veggies bring beautiful colors and flavors.
In my Vegan Kimchi Instant Ramen recipe, I add both frozen veggies and spicy kimchi. These veggies add green, red, and golden hues to my steaming bowl of noodles and broth. I love how the kimchi adds spicy-sour flavors, while the frozen veggies (peas, corn, and edamame) add buttery and sweet pops to every bite.
Pack in the Protein
Adding protein to your shin ramen bowl is a scientifically proven way to increase that feeling of satiety (or fullness). Getting sufficient protein is also critical if you do 150 minutes of moderate-intensity activity per week or are just being an active human.
Some of my favorite protein additions include:
Roasted Chicken
Baked or Stir-fried Tempeh
Baked, Stir-fried, or Silken Tofu
High-protein veggies such as edamame, peas, and beans
Another protein option you probably didn’t think of is A protein-packed noodle!
Feeding multiple people with your instant ramen recipe? Add Shin ramen and some other protein-packed noodles all in the same pot! Who says you can’t use 2 different noodles?
If you are on a high-protein diet, it does not get much easier than making instant ramen that starts with 20+ of protein per package. Immi Instant Ramen is 100% plant-based and packed with protein.
They have yummy flavors such as Black Garlic “Chicken”, Tom Yum “Shrimp”, and Spicy “Beef”. My favorite flavor is the Tom Yum (Shrimp).
Add Aromatic Oils
Aromatic oil is the finishing oil one might drizzle over hot broth and ramen noodles. The definition of Aromatic oil is an oil that has been cooked with other ingredients and thus takes on those flavors.
Examples of aromatic oils:
Garlic oil
Chili oil
I also like to use toasted sesame oil. While this technically is not an “aromatic oil” it is loaded with a lovely and nutty sesame flavor and is an easy addition to any instant ramen bowl.
Include Fresh Flavors
Now that you have added your aromatic oils, it is time to think about some other aromatics and flavors.
Try adding the following fresh flavors to your instant noodles:
Fresh herbs & scallions
Nori
Soy sauce & fish sauce
Rice wine vinegar
Peanut butter
Ginger
Citrus
Kimchi & pickled vegetables
Follow your taste buds and you can’t go wrong.
Bonus flavors: Add a little Kewpie mayo or cheese to your ramen bowl. This shin ramen hack makes super creamy ramen bowls.
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The Last Shin Ramen Hack – Ditch the Seasoning PacketÂ
I saved this upgrade for last because, in all honestly, sometimes I do opt for the seasoning packet added to the water. Hey, it’s tasty! Usually, I’ll only use a portion of it and add some other little additions of my own.
Below are some examples of broths you might make for your quick and easy at-home ramen.
Veggie scraps broth – boiling then straining veggie scraps from your freezer or another meal/dish
Homemade Chicken broth – using the carcass of a rotisserie chicken with some veggies such as onions, carrots and celery
And to doctor up store-bought veggie or chicken broth I might:
Add some miso paste to your instant ramen.
You can use broth from a box or bouillon, and some grocers even have ramen soup broth ready to go in a box, like this Organic Ramen Broth from Imagine.
Drop in some peanut and fish sauce for some Thai-inspired slurping.
Plop some curry paste and coconut milk for a coconut curry broth.
More on Ramen Broth
You can even make a Traditional Japanese Cuisine Ramen Broth. Note that this is a time-consuming process but also a work of art. There are different classifications of broth, Shio (salt) Shoyu (soy sauce), miso (fermented bean paste), and tonkotsu (pork).
For a basic (not traditional) yet quick broth, you can use some chicken or vegetable stock with some garlic, onion, and ginger powder, perhaps a little soy sauce, maybe some peanut butter, or even some chili peppers or hot sauce. You can get creative here.
If you looking for flexitarian dinner ideas where we focus on plants and don’t sacrifice flavor you have come to the right place. In this article, we will explore a variety of mouthwatering Flexitarian dinner ideas and recipes that strike the perfect balance between flavors, textures, and nutrition.Â
But first, a little more about Flexitarian Diets.
What is a Flexitarian Diet?
A flexitarian diet is a flexible and inclusive approach to eating that emphasizes plant-based foods while allowing for the occasional inclusion of meat or other animal products. The term “flexitarian” is a blend of “flexible” and “vegetarian,” capturing the essence of a dietary pattern that adapts to individual preferences and health goals.
Flexitarian Diet – Key Principles
Let’s keep things really simple with just three key principles
Plant-focused healthy eating
Occasional Inclusion of Meat, fish, or other animal products like milk, eggs, and yogurt.Â
Balanced Nutrition with healthy recipes
Here are 23 Flexitarian Dinner Ideas
From hearty vegetable stir-fries to savory grain bowls and creatively crafted plant-centric dishes, flexitarian dinners celebrate the best of both worlds. Whether you’re a seasoned flexitarian or just exploring the concept, these healthy dinner ideas are sure to add vibrancy to your dining table.
Whether you are vegetarian, vegan, flexitarian, or something else, these meals will appeal to you on those busy weeknights.Â
#1 Grain Bowl with TofuÂ
Savor the goodness of a Grain Bowl with Tofu where nutty grains meet savory tofu. Add some chopped fresh veggies with cucumber, onions, peppers, and greens for some added veggies.
Embrace the flavors of Vegan Yakisoba-inspired noodles. This is a plant-based delight that is inspired by Japanese cuisine. Add lots of veggies like mushrooms, edamame, spinach, and onions. Round this recipe out with some baked tofu or tempeh.
Spicy Tuna with Crispy Rice is one of my favorite easy weekday meals. Keep things even simpler buy serving this over a simple and quick sushi rice, no crisping needed!
I have relied on instant ramen for an easy healthy meal since college. I love to add eggs, vegetables (like frozen veggies), and other flavorings for a super easy meal any time of the week.
Enjoy this burger with a whole wheat bun and either oven-roasted sweet potato wedges or a simple salad. I like to make extra burgers for future easy weeknight meals.
Like the Tik Tok Baked Feta Pasta, my Pasta with Goat Cheese Bake is full of tomatoes and is served with pasta. I like to add a dollop of Harissa for an extra spicy kick.
Feeling fancy one weeknight? Make this Layered Arugula Salad. Option to pickle your own beets or grab store-bought. However, using the slightly sweet Apple Walnut Dressing is fantastic with the blend of flavors and the smoked fish.
I LOVE a veggie-packed chili. Honestly, I prefer this over any meat chilis. The secret ingredient in this chili is riced cauliflower. It’s bulky like ground meat but its cauliflower!
This AIP-compliant meal was made for a friend. She was struggling to find a variety of AIP-compliant recipes. However, this recipe is so good, that no AIP-compliant restrictions are needed!
I love this recipe on a cold night. Every bite of this Spicy Butternut Squash Farro “Risotto” is warming and nutritious. Looking for more protein? Serve this with some rotisserie chicken or some sausages.
Air-Fryer Chicken Wings is a go-to air-fryer meal in my house. They are seriously better than at your local watering hole! Serve them alongside a Kale Apple Walnut Salad to round out the meal.
I am a cottage cheese girly and cottage cheese has so many applications! This salad is a great way to get creative with cottage cheese, I love it with some fresh farmers’ market tomatoes.
Try my Glass Noodle Salad with Crispy Tofu. I love to pack this with shredded veggies like carrots. Top this with some Nuoc Cham Sauce and lots of fresh herbs!
Warm, comforting, and packed with vibrant flavors, this Thai-inspired chicken noodle soup combines tender chicken, rice noodles, and a rich, aromatic coconut broth for a flexitarian-friendly dinner everyone will love.
#25 Trader Joe’s Thai Wheat Noodles with Peanut Sauce and Veggies
Quick, flavorful, and packed with colorful veggies, this dish features Trader Joe’s Thai wheat noodles tossed in a creamy peanut sauce for a satisfying flexitarian dinner in no time. Curious about the blend itself? Check out Are Trader Joe’s Thai Wheat Noodles Good?: Dietitian Review for an in-depth look!
#26 Trader Joe’s Harvest Blend Inspired by Greek Salads
This vibrant dish combines Trader Joe’s Harvest Grain Blend with fresh veggies, tangy feta, and a zesty dressing, bringing the flavors of a classic Greek salad to your flexitarian table. Curious about the blend itself? Check out Is Trader Joe’s Harvest Blend Good? A Dietitian’s Review for an in-depth look!
#27 Eggplant Salad with Farro and Roasted Chicken or Fish
Hearty, wholesome, and bursting with Mediterranean flavors, this eggplant salad pairs nutty farro with roasted chicken or fish for a versatile flexitarian dinner that’s as nourishing as it is delicious.
Creamy burrata, juicy tomatoes, fresh basil, and a drizzle of balsamic glaze come together in this classic Caprese salad, perfectly paired with crusty bread for a simple yet indulgent flexitarian dinner.
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