Simple Roasted Romanesco with Lemon, Garlic, and Parmesean

Simple Roasted Romanesco with Lemon, Garlic, and Parmesean

​Roasted Romanesco with Garlic, Lemon, and Parmesan

Roasting veggies is my go-to for a healthy, easy side. Simple recipes like this make eating well effortless!
Romanesco is a vibrant fall vegetable, similar to broccoli and cauliflower, with a fresh, crisp flavor.
roasted romanesco with lemon, garlic, and parmesan

“What does Romanesco broccoli taste like?”

Raw Romanesco is crisp and mildly sweet, with a flavor similar to cauliflower but a bit nuttier and more delicate. When cooked, it softens and becomes richer and slightly buttery, with roasted notes that bring out its natural sweetness.
head of romanesco in a white bowl

Why You’ll Keep Making This Romanesco Again and Again

Easy: This recipe comes together with simple ingredients and minimal cleanup.
Nutritious: Romanesco has vitamin C, fiber, and other nutrients. Plus, it’s a delicious way to amp up your daily intake of veggies.
Quick: This recipe is ready in under an hour. Prep time is 5-10 minutes, depending on how confident you feel trimming the romanesco. Roasting takes about 20-25 minutes, and finishing (adding toppings, tossing, and serving) takes about 5 minutes.
Seasonal: This is one of my favorite fall veggies. It’s unique, healthy, and delicious. You can find Romanesco at your local farmers’ market, but I found this head at my local grocery store. I was super excited to see one of my favorite veggies in the produce aisle.
Great for Meal prep: I love to make a big pan of this for ingredient prep and eat the roasted veggies in grain bowls or as a snack throughout the week.

Equipment

Ingredients For This Recipe

ingredients for roasted romanesco
One Head of Romanesco – trimmed into florets
Olive Oil – one that you would want to dip bread in
Garlic Cloves – minced
Lemon – both the zest and juice
Parmesan Cheese – as much or as little as you would like. Its nutty flavor enhances the veggie.
Red Pepper Flakes – for a touch of heat
Salt and Pepper – to taste. I use 1/2 tsp salt while roasting and finish it off with fresh cracked pepper.
Tip: The Parmesan adds its own salty kick, so I usually taste and only add a pinch more salt at the end if needed.

roasted romanesco in a cast iron skillet

Instructions

  1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
  2. In a large bowl, toss Romanesco florets with olive oil, garlic, and salt until evenly coated.
  3. Spread in a single layer on the large baking sheet or cast iron skillet.
  4. Roast in a hot oven for 20–25 minutes, stirring halfway through, until tender and lightly browned on the edges.
  5. Remove from oven and immediately top with lemon zest, lemon juice, Parmesan, chili flakes, and black pepper. Toss gently while warm so the cheese melts slightly.
  6. Taste and adjust salt if needed. Serve warm.

Recipe Tips & Variations

Make it vegan: Swap Parmesan for nutritional yeast or pine nuts.

Add freshness: Finish with fresh parsley for more herbaceousness.

Meal prep tip: Roasted Romanesco keeps well for up to 3 days in the fridge; reheat in a 375°F oven for 8–10 minutes to restore crispness.

Veggie Tip: Because Romanesco has a firmer texture than cauliflower, you’ll want to avoid over-cooking. Keep the veggie with a bit of crunch.

Serving Suggestion: This side pairs beautifully with pasta, grilled fish, roasted chicken, or alongside a garden-fresh green tomato salad. I love to make this with some homemade pizza or Cashew Alfredo Pasta to bump up my veggies!

roasted romanesco with lemon, garlic, and parmesan

Nutrition Highlights (per serving, serves 4)

Per serving, this side dish has ~160 kcal,  6-8 g protein, and 5-7 g dietary fiber!
Romanesco is rich in vitamin C, fiber, and plant compounds that support gut health and immunity. Plus, this dish easily adds a full 1 vegetable serving to your day! I love that this is a side dish that will fill you up with fiber and a touch of protein!

More Veggie Recipes You Will Love

What other cool-season veggies are you harvesting or purchasing this fall? Check out some of my favorite seasonal recipes.
roasted romanesco with lemon, garlic, and parmesan

Roasted Romanesco with Lemon, Garlic, and Parmesan

Sarah Harper MS, RD, LDN
This roasted Romanesco with garlic, Parmesan, and chili flakes is a simple, plant-forward side dish that’s nutty, slightly spicy, and perfectly golden on the edges.
Prep Time 15 minutes
Cook Time 25 minutes
Finishing 5 minutes
Total Time 45 minutes
Course Side Dish
Cuisine American
Servings 4 servings
Calories 145 kcal

Equipment

  • Sheet Pan or cast iron skillet
  • sharp knife and cutting board
  • measuring spoons
  • cheese grater

Ingredients
  

  • 400 g Romanesco 1 head
  • 2 tbsp olive oil
  • 2 cloves garlic
  • ½ tsp kosher salt
  • 1 tsp lemon zest
  • 2 tbsp lemon juice
  • 1 tsp red chili flakes optional
  • ½ cup Parmesan Cheese
  • Ground Black Pepper and Salt to taste

Instructions
 

Preheat Oven

  • Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.

Toss Romanesco

  • In a large bowl, toss Romanesco florets with olive oil, garlic, and salt until evenly coated.

Roast

  • Spread in a single layer on the baking sheet.
    Roast for 20–25 minutes, stirring halfway through, until tender and lightly browned on the edges.

Finish

  • Remove from oven and immediately top with lemon zest, lemon juice, Parmesan, chili flakes, and black pepper. Toss gently while warm so the cheese melts slightly.
    Taste and adjust salt if needed. Serve warm.

Notes

Romanesco is a great source of fiber and vitamin C. According to USDA FoodData Central and independent nutrient analyses, 100 g of raw Romanesco provides about 5.5 g of dietary fiber (SNAP Calorie, n.d.). 
Source: USDA FoodData Central / SNAP Calorie – Romanesco Broccoli Nutrition

Nutrition

Calories: 145kcalCarbohydrates: 7gProtein: 7gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 9mgSodium: 521mgPotassium: 313mgFiber: 3gSugar: 3gVitamin A: 249IUVitamin C: 139mgCalcium: 156mgIron: 4mg
Keyword 5-ingredient
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Easy High-Protein Whipped Herb Cottage Cheese Sauce

Easy High-Protein Whipped Herb Cottage Cheese Sauce

Easy High-Protein Whipped Herb Cottage Cheese Sauce

This recipe comes together in about 5 minutes! It uses simple ingredients and is delicious on so many foods! From roasted veggies to wraps to grain bowls, this recipe will be your new go-to for dipping, drizzling, and slathering.
I took this recipe and used it as a finisher for my Zucchini Casserole! It’s a great way to bump up the protein and flavor!

Equipment

  • Blender or food processor – you could also use a mini food processor.
  • Measuring cups and spoons
  • Rubber spatula – To scrape down the sides of the blender for an even texture.
  • Sharp knife and cutting board

 

ingredients for whipped herb cottage cheese sauce

Ingredients for This Recipe

This creamy whipped sauce is a delicious way to enjoy cottage cheese in a fresh, flavorful way.

  • Full-fat cottage cheese: For the best flavor and a rich, creamy texture. I chose a local cottage cheese to Washington, Eberhard’s, but use whichever brand you prefer!

  • Rice wine vinegar (or white wine vinegar): Adds a subtle tang and brightness.

  • Olive oil: Brings healthy fats and a smooth, silky finish.

  • Fresh herbs: Chives, basil, parsley, and (optional) tarragon. Use whatever herbs you have on hand or growing in your garden! If I were choosing just two, I’d go with basil or parsley plus chives.

  • Salt and freshly ground black pepper: always to round out flavors!

making whipped herb cottage cheese sauce with ingredients and then mixed in the blender

How to Make the Sauce in 5 minutes or less!

This Whipped Cottage Cheese Herb Sauce comes together in minutes, just blend, stir, and serve.

Blend the base: Add cottage cheese, rice wine vinegar, olive oil, salt, and pepper to a blender or food processor. Blend until completely smooth and creamy.

    • Tip: Scrape down the sides once or twice to ensure a silky texture, no lumps!

Add herbs: Stir in (or pulse briefly) the chives, basil, parsley, and tarragon.

Taste and adjust: Add an extra splash of vinegar for more tang or another pinch of salt to brighten the flavor.

Serve and store: Spoon over warm casseroles, roasted vegetables, or grain bowls. Store leftovers in a sealed jar for up to 3 days and stir before serving.

    • Tip: For an extra-smooth finish, chill the sauce for 30 minutes before serving; it thickens slightly and the flavors meld beautifully.

Garlic close up on stalk

Optional Swaps and Add-Ins

Try some of these easy (and delicious) ways to make this sauce your own:

  • Cottage cheese: For a more luxurious dip, swap part of the cottage cheese for sour cream. You can also use plain Greek yogurt for extra tang and creaminess.

  • Garlic: Add a clove of fresh garlic or a pinch of garlic powder for more flavor, it instantly turns this into a garlic-herb cottage cheese dip or sauce.

  • Acid: Swap the vinegar for fresh lemon juice for a brighter, citrusy twist.

plate of zucchini casserole

Healthy Ways to Use Cottage Cheese Sauce

Make this recipe and use it for meal prep during the week! I like to whip up a batch on Sunday and use it with meals throughout the week.
  • As a high-protein dip: This makes for a great high-protein snack or the perfect appetizer. Use it as a dip for pita chips, pretzels, fresh veggies such as bell peppers, carrots, celery, or snap peas, or even roasted veggies and potatoes.
  • In a wrap or sandwich: this makes a great spread for a midday meal.
  • Drizzled on a bowl: Think a grain base with veggies, a protein, something extra for flavor, and this sauce. Try Quinoa, chopped kale, shredded carrot, and sliced radishes, with baked tofu, green onion, olives, and this sauce.
  • As a finisher: I use this recipe to add more flavor to my Healthy Zucchini Casserole Recipe!
blended cottage cheese herb sauce

Protein and Nutrition Benefits

This sauce is a great alternative to many mayo-based sauces or store-bought sauces that may be loaded with sugar and other unpronounceable ingredients.
With about 15g of protein per cup, cottage cheese is a terrific vegetarian option for increasing protein in the diet. Cottage cheese is also calcium rich, important for bone and muscle health. Herbs have antioxidants and micronutrients.

How Long Does It Last in the Fridge?

In an airtight container, this sauce will last 3-5 days in the fridge. Great for meal prepping for the week! Use it as a sauce for a zucchini casserole, then as a spread on sandwiches and wraps for lunches later in the week.

More Easy Recipes for Healthy Sauces and Dressings

Creamy Cashew Caesar Dressing Recipe

Spicy Cashew Dressing Recipe: Better Than Trader Joes

Creamy Apple Walnut Dressing (Vegan & Easy Blender Recipe)

You’ll Want to Pour This 5-Minute Balsamic Basil Vinaigrette on Everything

blended cottage cheese herb sauce

Whipped Herb Cottage Cheese Sauce

Sarah Harper MS, RD, LDN
Creamy, herby, and high in protein, this whipped cottage cheese sauce adds a fresh, flavorful boost to veggies, grain bowls, and everything in between.
Prep Time 5 minutes
Total Time 5 minutes
Course sauce
Cuisine American
Servings 4 servings
Calories 85 kcal

Equipment

  • Blender food processor
  • silicon spatula
  • measuring cups and spoons
  • knife and cutting board

Ingredients
  

  • 1 cup full fat cottage cheese
  • 1 tbsp rice wine vinegar
  • 1 tbsp olive oil
  • 2 tbsp fresh chives
  • 2 tbsp fresh parsley
  • 1 tbsp fresh basil
  • ¼ tsp fresh tarragon
  • 1/4 tsp kosher salt
  • tsp black pepper

Instructions
 

Blend

  • Add cottage cheese, vinegar, olive oil, salt, and pepper to a blender or food processor.

Blend in Herbs

  • Stir in or briefly pulse the chives, basil, parsley, and tarragon. (Per desired consistancy).

Taste and Adjust

  • Taste the sauce and adjust as needed, such as add a pinch more salt, a drizzle of vinegar or lemon juice for brightness, or extra herbs for a stronger flavor.

Serve

  • Spoon or drizzle over casseroles, roasted vegetables, or grain bowls.

Nutrition

Calories: 85kcalCarbohydrates: 2gProtein: 6gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 3gCholesterol: 9mgSodium: 312mgPotassium: 76mgFiber: 0.1gSugar: 1gVitamin A: 339IUVitamin C: 4mgCalcium: 51mgIron: 0.3mg
Keyword 30 minutes or less
Tried this recipe?Let us know how it was!
Healthy Cheesy Zucchini Casserole Recipe

Healthy Cheesy Zucchini Casserole Recipe

Easy And Healthy Cheesy Zucchini Casserole with Mushrooms and Cottage Cheese

Hello Zucchini Lovers! Whether you grabbed some zucchini from the farmers’ market, have some in your fridge that you want to use up, or have a bunch growing in your garden, this recipe is for you!

This recipe is perfect for when you have an abundance of zucchini. You can even prep your summer zucchini for winter casseroles by freezing it when it is ripe and ready for eating. Anyway you slice it, this is one of my favorite casserole recipes featuring tender zucchini.

I make this casserole extra special with a homemade walnut breadcrumb topping made with leftover crusty bakery bread and I serve it all with a whipped herbed cottage cheese sauce for extra creaminess and freshness. This recipe is soon to be your favorite zucchini recipe.

plate of zucchini casserole

Why You Will Love This Recipe

Vegetarian: This is 100% vegetarian

High Protein: This recipe has high-protein ingredients like cottage cheese and eggs.

Veggie Packed: This recipe is loaded with zucchini and mushrooms

Cheesy: This recipe has creamy cottage cheese and sharp and creamy parmesean cheese, adding to the decant flavors of the dish.

Whole Foods: You know all the foods in this recipe.

Easy Recipe: This Easy zucchini casserole  recipe is perfect as an easy side dish to compliment a main protein like grilled chicken thighs, baked fish, or air fryer tofu.

Versatile: keep this 100% vegetarian or add some ground chicken or turkey to the mushroom sauté before the bake for even more of a protein punch.

Special Touches
Meal Prep Friendly- this is there perfect side dish to make in advance for busy weeknights.

Equipment

  • mixing bowl
  • measuring cups
  • mandolin or sharp knife
  • casserole dish
  • serving spoon
labeled ingredients for zucchini casserole recipe

Ingredients

Zucchini Slices: Sliced thin with a mandolin, but you could use a sharp knife
Sautéed Mushrooms: Sliced and sauteed in a good-quality olive oil
Cream sauce base: With ingredients such as cottage cheese, milk, eggs, parmesan cheese, and olive oil, this cream sauce is truly luxurious while adding bulk to the recipe.
Bread Crumb Topping: This sends this recipe over the top. Making your own homemade breadcrumb walnut topping makes this casserole extra special.
Whipped Herb Cottage Cheese Sauce to Finish: This adds a boost of freshness that visually looks amazing, but also tastes fantastic paired with the zucchini and mushrooms.

Step-by-Step Instructions

Prep the pan & zucchini

    • Heat oven to 375°F (190°C). Lightly oil a 9×9 baking dish.

    • Slice 2 medium zucchini into thin rounds.

    • Tip (avoid watery bakes): Skip extra-large zucchini, they hold more water and taste blander. Using frozen zucchini noodles? Thaw, squeeze dry, and chop into 1–2″ lengths so they layer neatly.

sautéing mushrooms

Sauté the veggies

    • In a large skillet, heat 1 Tbsp olive oil.

    • Cook 1 sliced onion until golden (about 8 min). Add 3 cloves minced garlic and 8 oz sliced mushrooms; cook until the mushrooms release liquid and it evaporates and they brown (6–8 min). Season with salt/pepper.

    • Tip Moisture control: Cook until the pan looks nearly dry, this keeps the casserole from becoming too watery. 

Make the cream base

    • Whisk ¼ cup milk, ¼ cup cottage cheese, 2 eggs, ¼ cup grated Parmesan, a pinch of red pepper flakes(optional), salt, and black pepper until smooth.

Assembling zucchini casserole

Assemble

    • Layer all the zucchini in the dish.

    • Spoon the mushroom-onion mixture over top.

    • Pour the cream base evenly over the vegetables.

    • Sprinkle the remaining ¼ cup Parmesan over everything.

    • Top with ½ cup walnut breadcrumbs (your mix of fresh breadcrumbs + chopped walnuts).

    • Finish with a generous drizzle of olive oil over the crumbs.

Bake

    • Cover the dish loosely with foil and bake 20 minutes.
    • Remove foil and bake 15–20 minutes more, until the top is golden and the center is set.

    • Oven variance tip: Cooking times vary by oven, check early on in the bake. If the top browns too fast, re-cover with foil.

top down of healthy zucchini casserole

Rest & Finish

  • Let sit 10 minutes to set.
  • Shower with fresh herbs (basil, parsley, chives, thyme, or oregano).
  • Serve with the Whipped Cottage Cheese Herb Sauce on the side or spooned over each portion.

Variations

Cheese: Add mozzarella cheese or sharp cheddar cheese for even more cheesiness.
Veggie addition: I use sautéed mushrooms, but you could also include bell peppers, beans, tomatoes, or corn.
Use fresh zucchini (sliced or grated), frozen zucchini (diced, spiraled).
Casserole Cream Sauce: For this sauce, I blended cottage cheese with the milk and eggs. You could use sour cream, yogurt, or heavy cream.
Breadcrumbs: You can omit the nuts in the breadcrumb recipe or could use store-bought breadcrumbs if you prefer.
Whipped Cottage Cheese Herb Sauce: For MORE flavor and protein

How To Serve

As a side dish: Pair with roasted chicken, grilled fish, or a simple green salad.

As a brunch recipe: Serve warm with eggs and fresh fruit.

Healthy snack: Cut into squares and enjoy warm or cold.

Meal prep: Portion into containers for easy grab-and-go lunches or dinners.

plate of zucchini casserole

Storage Suggestions

Refrigerator: Let the casserole cool completely. Store leftovers in an airtight container or cover the baking dish tightly with foil. Keep in the fridge for up to 5 days.

Freezer: Slice into portions and wrap tightly in foil or place in freezer-safe containers. Freeze for up to 3 months. For best results, thaw overnight in the fridge before reheating.

Reheating Instructions

Oven (best for texture): Preheat to 350°F (175°C). Cover the casserole with foil to prevent the topping from burning and heat for 20–25 minutes, or until warmed through. For a crispier topping, remove foil for the last 5 minutes.

Microwave (quick option): Place a portion on a microwave-safe plate, cover lightly, and heat for 1–2 minutes, checking halfway through. Note: the topping will soften in the microwave.

From frozen: Bake covered at 350°F for 40–45 minutes, then uncover and bake another 10 minutes until hot in the center and the topping is crisp.

This recipe might be even better the next day as leftover zucchini casserole! It might sound weird but, I love to eat a slice of this at breakfast with a cup of coffee and a side of fresh fruit.

More Holiday Recipes

Easy Cheesy Corn Casserole: A Healthy Recipe without Jiffy

Holiday Sugar Plum Baked Oatmeal (Cozy Christmas Breakfast Recipe)

Air Fried Brussels Sprouts with Horseradish Aioli

Pear Cardamom Bread with a Cardamom Crumble

top down of healthy zucchini casserole

Healthy Zucchini Casserole with Walnut Breadcrumb Topping

Sarah Harper MS, RD, LDN
This Healthy Zucchini Casserole incorporates zucchini, mushrooms, and cottage cheese to create a delicious and creamy casserole. Ready in just 45min this recipe is easy to make and quick to bring together.
Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Course Side Dish
Cuisine American
Servings 8 servings
Calories 104 kcal

Equipment

  • 9x9 baking dish or similar
  • large skillet
  • mixing bowls
  • Whisk
  • cutting board and knife
  • measuring cups and spoons

Ingredients
  

  • 2 medium zucchini, sliced into thin rounds
  • 8 oz mushrooms, sliced
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 2 tbsp olive oil
  • ¼ cup milk 2% or whole
  • ¼ cup cottage cheese
  • ½ cup parmesan cheese divided, 1/4 cup for cream base, 1/4 cup for layering
  • 2 eggs
  • 3 tbsp fresh herbs

Walnut Breadcrumb Topping

  • 2 cups bread cubes stale or day old works best
  • 2 tbsp olive oil
  • cup walnuts
  • ¼ tsp kosher salt
  • ¼ tsp black pepper
  • ½ cup Whipped Herb Cottage Cheese Sauce optional

Instructions
 

Preheat oven:

  • Heat to 375°F (190°C). Lightly oil a 9x9 or similar baking dish.

Cook aromatics:

  • Heat olive oil in a skillet. Add onion and cook until golden, about 8 minutes. Add garlic and mushrooms with a pinch of salt. Cook until mushrooms release liquid and start to brown, ~6–7 minutes.

Make cream base:

  • In a bowl, whisk together milk, cottage cheese, ¼ cup Parmesan, and eggs. Season with salt and pepper.

Walnut Breadcrumbs

  • Tear or cube the bread, then pulse in the food processor until you reach coarse crumbs.
    Spread the fresh crumbs on a baking sheet. Bake at 300°F (150°C) for 8–12 minutes, stirring once or twice, until dry and golden.
    You can pulse the walnuts separately in the food processor, then toast them together with the breadcrumbs in the oven ortoss both in a skillet with olive oil until fragrant.
    Season with salt, pepper, and Parmesan (if using).

Assemble casserole

  • Spread zucchini slices in the baking dish.
    Add the mushroom-onion mixture.
    Pour the cream base evenly over the vegetables.
    Sprinkle the remaining ¼ cup Parmesan over the top.
    Add an even layer of walnut breadcrumbs.

Bake:

  • Drizzle the top generously with olive oil. Cover loosely with foil and bake 20 minutes. Remove foil and bake another 15–20 minutes until golden and set in the center.

Finish with herbs:

  • Sprinkle fresh herbs over the top before serving.

Nutrition

Calories: 104kcalCarbohydrates: 5gProtein: 6gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.004gCholesterol: 47mgSodium: 147mgPotassium: 327mgFiber: 1gSugar: 3gVitamin A: 354IUVitamin C: 12mgCalcium: 115mgIron: 1mg
Keyword casserole, zucchini
Tried this recipe?Let us know how it was!

 

Roasted Carrot and Mini Eggplant Dip: Inspired By Baba Ghanoush (Tahini-Free)

Roasted Carrot and Mini Eggplant Dip: Inspired By Baba Ghanoush (Tahini-Free)

Roasted Carrot and Mini Eggplant Dip

This is one of my favorite dip recipes, roasted eggplant dip. Inspired by a traditional baba ghanoush which incorporates roasted eggplant tahini, and spices, I use almond butter, which i regularly have on hand, and an added veggie bonus of roasted carrots.

I love the sweetness the roasted carrots add and their beautiful orange color. This dip is excellent on its own with crackers and veggie sticks. Or make a grain bowl with your favorite cooked grains, veggies, and a big dollop of this Carrot Eggplant Dip to act as a sauce!

Roasted Carrot and Eggplant Dip with dippers

Why You’ll Love This Recipe

  • Veggie-Focused: This dip is made mostly from vegetables! Roasted eggplant and carrots blend into a creamy, flavorful base that feels indulgent but is light and nourishing.
  • Fiber-Rich: Packed with fiber, this dip is a delicious way to help you meet your daily nutritional needs while keeping you satisfied.
  • Customizable: Make it your own! Add more carrots for sweetness, extra garlic for a kick, or swap in different herbs. This dip is made by YOU for YOU! Make it the way you like it!
food processor with dip

Equipment Needed

  • Roasting pan or baking sheet
  • Tongs (for turning and handling the hot eggplants)
  • Food processor (or blender)
  • Rubber spatula (for scraping down the sides)
  • Measuring cups and spoons
  • Sharp knife and cutting board

ingredients for roasted carrot and eggplant dip

Ingredients

  • Eggplant – I used mini eggplants, but any variety works. Roast until soft and charred for that creamy dip base.
  • Carrots – Roasting brings out their natural sweetness, which balances the smokiness of the dip
  • Oil – A little olive oil for roasting, plus sesame oil in the dip for flavor
  • Almond Butter – My swap for tahini. It adds creaminess and a subtle nuttiness.
  • Lemon – The zest and juice. This element brings brightness and balance.
  • Spices – Just a touch of salt, garlic, and cumin to round out the flavors.
  • Herbs – Parsley (you could also use chives, basil, or mint) for a fresh pop at the end.

Step-by-Step Instructions

Step 1: Roast the vegetables
Preheat your oven to 400°F (200°C). Prick the mini eggplants a few times with a fork, then place them whole on a baking sheet. Add the carrot (peeled and chopped) and toss it with a little olive oil. Roast everything until the eggplants are soft and charred (about 25–35 minutes) and the carrot is tender (about 25–30 minutes).
roasted eggplant picture showing process
Step 2: Cool and prep the eggplant
Let the roasted eggplants cool just enough to handle. The skins should peel away easily with your fingers once they’re cooked through. Discard the skins and keep only the soft, creamy, smoky flesh.
peeling away skin to reveal eggplant flesh
Step 3: Blend it up
Add all the ingredients, except parsley,  to a food processor. Blend until smooth and creamy. Taste and adjust seasoning as needed, such as more lemon for brightness or more salt if it needs a lift.
food processor with dip
Step 4: Serve and enjoy
Scoop the dip into a shallow bowl, drizzle with a little extra olive oil, and finish with fresh parsley. Add a sprinkle of smoked paprika for extra smokiness and color. Serve with pita, veggies, or as part of a grain bowl. See Below for more dipper ideas!
plated roasted carrot and eggplant dip in black bowl on a orange plate with dippers

Roasted Carrot and Eggplant Dip Dipper Ideas

Breads & Crackers

  • Warm pita bread or pita chips
  • Sourdough slices, toasted or grilled
  • Flatbread cut into triangles
  • Seeded crackers

Fresh Veggies

  • Cucumber rounds or spears
  • Celery sticks
  • Cherry tomatoes
  • Carrot sticks (raw or lightly blanched)
  • Radishes, halved or sliced

Roasted or Cooked Veggies

Protein & Extras

More Creative Options

  • Pretzel sticks or pretzel crisps
  • Plantain chips or sweet potato chips
  • Endive leaves
  • Roasted Cremini mushroom caps or breaded mushrooms

Easy Weeknight Serving Ideas

One of my favorite ways to enjoy this dip is the simple route: pair it with crunchy veggie dippers like carrots, celery, cucumbers, tomatoes, and peppers. Add a handful of crackers, a couple of hard-boiled eggs, and some toasted sourdough “toastini,” and you’ve got an easy dinner board that comes together in minutes!

Want to mix it up? Try spreading this dip into wraps, serving it alongside warm roasted potatoes with a fresh salad, or pairing it with a grain bowl for a filling, well-balanced dinner.

Pro Tip: Got extra time in the morning? Make the dip in advance! The flavors develop more as this dip sits.

More Recipes You Will Love

plated roasted carrot and eggplant dip in black bowl on a orange plate with dippers

Roasted Carrot and Mini Eggplant Dip

Sarah Harper MS, RD, LDN
This Roasted Carrot and Eggplant Dip is an excellent weeknight meal prep recipe! Made with Roasted carrots, eggplant, almond butter, lemon, and spices!
Prep Time 10 minutes
Cook Time 35 minutes
Cool and Mix 25 minutes
Total Time 1 hour 10 minutes
Course Appetizer, dinner, Side Dish
Cuisine American
Servings 6 servings
Calories 102 kcal

Equipment

  • Baking Sheet or Roasting Pan
  • Tongs
  • Food Processor
  • silicone spatula
  • measuring cups and spoons

Ingredients
  

  • 6 mini eggplants 515g, 6-8 mini eggplants, or 3 small eggplants
  • 1 large carrot 85g
  • 1 tbsp olive oil 13g, more for garnishing
  • 2 tbsp almond butter 32g
  • 1 tbsp sesame oil 13g
  • 2 tbsp fresh lemon juice 30g
  • 1 tsp lemon zest
  • 1 garlic clove, minces
  • ½ tsp kosher salt
  • ¼ tsp ground cumin
  • fresh parsley for garnish

Instructions
 

Roast the Vegetables

  • Preheat oven to 400°F (200°C). Prick the mini eggplants with a fork and place them whole on a baking sheet. Add the chopped carrot (tossed with a drizzle of olive oil). Roast until the eggplants are charred and soft (25–35 minutes) and the carrot is tender (25–30 minutes).

Cool and Remove Skin

  • Let the eggplants cool slightly. Remove the skin by peeling it away with fingers. Once the eggplants have been cooked and cooled this is really easy. Discard the skin and keep only the soft roasted flesh.

Blend Ingredients

  • Add the roasted eggplant flesh, carrot, almond butter, sesame oil, lemon zest, lemon juice, garlic, salt, cumin, and olive oil to a food processor. Blend until smooth and creamy. Adjust seasoning to taste.

Serve

  • Spread into a shallow bowl, drizzle with olive oil and garnish with parsley.

Nutrition

Calories: 102kcalCarbohydrates: 8gProtein: 2gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 203mgPotassium: 278mgFiber: 3gSugar: 4gVitamin A: 1720IUVitamin C: 5mgCalcium: 32mgIron: 0.5mg
Keyword appetizer, carrot, dip, eggplant
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Plum Baked Oatmeal (Cozy Breakfast Recipe)

Plum Baked Oatmeal (Cozy Breakfast Recipe)

Plum Baked Oatmeal with Crumble Topping

This Plum Baked Oatmeal is perfect for plum season. It started when I had 2 lbs of Italian plums from a local farmer. I had been making a lot of baked oatmeals for my husband and I for easy breakfasts. It was meal prep for 2-3 mornings.

During my baked oatmeal phase, I had a craving for a fruit crumble and realized a fruit crumble mixed with baed oatmeal could become breakfast.

Sugar Plum Baked Oatmeal on a plate dusted with powdered sugar

What Makes This Plant-Forward Recipe So Good

Whole Ingredients: This recipe involves ingredients you can find at your local grocery store.
Healthy Recipe: With lots of fresh fruit, healthy fats from the nuts, and fiber from the oats, flax, and chia seeds, you can’t go wrong! I like to use a filtered milk like Darigold for an extra protein boost too!
Unique: A sugar plum-themed dessert or breakfast is just the thing for around the holidays. But I also like to make this recipe and lean into all the fresh plums during plum season! Fresh plums in desserts and breakfasts are so underrated!
Festive: If you can get your hands on some plums, this is a festive winter solstice or Christmas-time treat! This Plum Baked Oatmeal recipe has all the makings of a super Hygge Christmastime treat or breakfast.

Equipment

To make this baked oatmeal, you’ll need:
  • 9×9-inch baking dish – greased with butter or oil so the oatmeal doesn’t stick.
  • Large mixing bowl – for combining the oats and spices.
  • Medium mixing bowl – for whisking wet ingredients.
  • Whisk – to beat eggs and blend liquids smoothly.
  • Measuring cups and spoons – for accuracy, especially with spices.
  • Fork or pastry cutter (optional) – to cut the butter into the crumble topping. I actually just use my fingers.
ingredients for plum baked oatmeal

Ingredients You Will Need

These ingredients make this baked oatmeal cozy, nourishing, and festive:

The Base

  • Rolled oats (160 g / 2 cups): The heart of baked oatmeal! Use old-fashioned oats for the best texture.
  • Fairlife 2% milk (480 ml / 2 cups): Adds creaminess, extra protein!
  • Eggs (100 g / 2 large): Help bind everything together while adding more protein.
  • Melted Butter or coconut oil (42 g / 3 tbsp): Adds richness and moisture.

Sweeteners & Flavor

  • Coconut sugar (67 g / ⅓ cup): Natural sweetness with a caramel-like note.
  • Vanilla extract (10 ml / 2 tsp) + almond extract (1 ml / ¼ tsp): A festive, cookie-like combo. Tip: You can measure this ingredient with love!

Warm Spices

  • Cinnamon (2.5 g / 1 tsp), ginger (2 g / ½ tsp), nutmeg (1 g / ¼ tsp), cloves (pinch): Together, these turn everyday oatmeal into a Christmas breakfast. Optional to just use cinnamon.

Nutrient Boosters

  • Ground flaxseed (14 g / 2 tbsp) + chia seeds (20 g / 2 tbsp): Extra fiber, healthy fats, and a little crunch.
  • Nuts or seeds (60 g / ½ cup, optional): Almonds, walnuts, or pumpkin seeds add protein and texture.

The Fruit

  • Plums (480 g / 3 cups, diced): Juicy, tart-sweet, and the star of this “sugar plum” breakfast. I use Italian plums I got from a friend’s tree!

Crumble Topping

  • Flour (60 g / ½ cup) + coconut sugar (50 g / ¼ cup): The base of a sweet, golden topping.
  • Cold butter (42 g / 3 tbsp): Creates the perfect crumbly texture for your crumble.
  • Cinnamon (1 g / ¼ tsp, optional): For extra warmth and crunch.

Step-by-Step Instructions with Recipe Tips

Preheat and prepare

Preheat oven to 375°F (190°C). Grease an 9×9-inch baking dish with butter or oil.

Mix the dry ingredients

In a large mixing bowl, combine oats, baking powder, cinnamon, ginger, nutmeg, cloves, salt, coconut sugar, flax, and chia.

Whisk the wet ingredients

In a medium bowl, whisk together the milk, eggs, vanilla, and melted butter.

Tip: Let the butter cool slightly before whisking to prevent scrambling the eggs.

Combine wet and dry

Pour the wet mixture into the dry mixture and stir until combined.

Add fruit and nuts

Fold in the diced plums and nuts (if using). Pour the batter into the prepared baking dish.

Tip: Cut the plums into perfect bite sized pieces to avoid cumbersome chunks of plums. 

 

steps for making plum baked oatmeal

 

Make the crumble topping

In a small bowl, combine flour, coconut sugar, cinnamon. Cut in the cold butter with a fork or your fingers until the mixture resembles coarse crumbs.

Tip: Don’t overmix! Look for Small pea-sized clumps for the best topping.

Assemble and bake

Sprinkle the crumble evenly over the oatmeal. Bake for 40–45 minutes, until golden brown and set in the center.

Tip: If the top is browning too quickly, cover loosely with foil during the last 10 minutes. I didn’t need to do this but everyone’s oven is different. 

Cool and serve

Allow to cool for 10–15 minutes before slicing.

Serve warm, dusted with powdered sugar if you want a snowy holiday finish!

plum baked oatmeal in a baking dish with serving spoon

Recipe Variations

Less Holiday Vibe: I like the coziness of the spices but if you remove the holiday spices and just use ½ tsp cinnamon in the filling and ¼ tsp cinnamon in the crumble topping it is also delicious.
Nuts: Substitute with your preferred nuts or those you have on hand. Option to omit the nuts as well
Milk: Use a plant-based milk or whole milk for more decadent baked oatmeal.
Fruit: Swap the plums for another fruit of choice, such as blueberries, peaches, apples, or pears! I use Italian plums from a local farmer, but feel free to use whatever plums you prefer. You can even use canned or frozen fruit in this recipe!

Serving Suggestions

My Favorite Breakfast: I love this recipe served warm, with a dollop of Greek yogurt and a cup of coffee in the morning.
Healthy-ish Dessert: You could also serve this warm with a scoop of vanilla ice cream or homemade whipped cream.
Snack: Enjoy this cold for a healthy mid-day snack.
Make It Festive: Dust with powdered sugar, top with sugared cranberries, add a yogurt-honey swirl, drizzle warm spiced maple, sprinkle toasted nuts, or serve with whipped cream/ice cream for dessert.
Sugar Plum Baked Oatmeal on a plate dusted with powdered sugar

Storage & Reheating Tips

One of the best parts about baked oatmeal is how well it keeps. Here’s how to store your Sugar Plum Baked Oatmeal so you can enjoy it all week long:

Refrigerator:

  • For longer storage, keep leftovers in the fridge for up to 5 days. Reheat individual slices in the microwave for 30–45 seconds or warm in the oven at 325°F (160°C) for 10 minutes.

Freezer:

  • Slice into squares, wrap each piece tightly in plastic wrap or foil, and place in a freezer bag. Freeze for up to 6 months. Thaw overnight in the fridge, then reheat before serving.

Meal Prep Pro Tip:

  • Portion into single-serve containers with a spoonful of yogurt or nut butter on the side for an easy grab-and-go breakfast.

More Healthy and Healthy-ish Dessert Recipes

The Easiest Homemade Strawberry Rhubarb Crisp

Easy Healthy Snickers Dates (Chocolate Covered Date Bites)

Homemade White Chocolate Macadamia Nut Clif Bar

Easy Peach Bread Recipe Made with Less Sugar

 

Sugar Plum Baked Oatmeal on a plate dusted with powdered sugar

Plum Baked Oatmeal with a Crumble Topping

Sarah Harper MS, RD, LDN
This baked oatmeal is made with hearty oats, warm cinnamon, and 2–3 cups of fresh fruit, then topped with a golden crumble. A cozy, make-ahead breakfast that’s perfect for busy mornings or weekend brunch.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Breakfast, Dessert
Cuisine American
Servings 8 servings
Calories 369 kcal

Equipment

  • 9x9 inch cake pan
  • Large Mixing Bowl
  • Medium Mixing Bowl
  • Whisk
  • measuring cups and spoons
  • rubber spatula

Ingredients
  

  • 2 cups old-fashioned rolled oats 160g
  • 2 tbsp ground flax
  • 2 tbsp chia seeds
  • 1 tsp ground cinnamin
  • ½ tsp ground ginger
  • ¼ tsp nutmeg
  • tsp ground cloves
  • ½ tsp kosher salt
  • 2 cup 2% milk
  • 2 eggs
  • cup coconut sugar
  • 2 tsp vanilla extract
  • 3 tbsp melted butter
  • 3 cups plums, diced 480g
  • ½ cup walnuts

Crumble Topping

  • ½ cup all-purpose flour 60g
  • ¼ cup coconut sugar 50g
  • ¼ tsp ground cinnamon
  • 3 tbsp cold butter, cubes

Instructions
 

  • Preheat oven to 375°F (190°C). Grease an 8x8-inch (20x20 cm) baking dish.
  • In a large bowl, mix oats, baking powder, cinnamon, ginger, nutmeg, cloves, salt, coconut sugar, flax, and chia.
  • In another bowl, whisk together 2% milk, eggs, vanilla, and melted butter.
  • Pour wet ingredients into the dry and stir to combine.
  • Fold in the diced plums and nuts (if using). Spread mixture evenly into the prepared dish.
  • In a small bowl, combine flour, coconut sugar, and cinnamon. Cut in the cold butter with a fork or your fingers until coarse crumbs form.
  • Sprinkle crumble evenly over the oatmeal mixture.
  • Bake for 40–45 minutes, until golden brown on top and set in the center.
  • Cool slightly before slicing into squares. Dust with powdered sugar before serving, if desired.

Nutrition

Calories: 369kcalCarbohydrates: 43gProtein: 9gFat: 19gSaturated Fat: 7gPolyunsaturated Fat: 6gMonounsaturated Fat: 4gTrans Fat: 0.4gCholesterol: 68mgSodium: 282mgPotassium: 343mgFiber: 5gSugar: 17gVitamin A: 599IUVitamin C: 6mgCalcium: 127mgIron: 2mg
Keyword oatmeal, plum
Tried this recipe?Let us know how it was!
Written by Sarah Harper, MS, RD, LDN, a registered dietitian and food blogger at The Addy Bean. Sarah shares plant-forward, flexible recipes that are simple, nourishing, and delicious. Her baked oatmeal recipes are designed to make healthy eating easy, cozy, and satisfying for any season.
Southwest Sauce Recipe (High-Protein Copycat)

Southwest Sauce Recipe (High-Protein Copycat)

Homemade Southwest Sauce: A High-Protein Copycat Recipe

How to make Southwest sauce that’s healthier and more flavorful than any copycat Subway chipotle version? Start with this simple, higher protein recipe.

I take simple ingredients and create your new favorite sauce you will want to put on everything. From salad dressing for salad greens and grain bowls, a spread for wraps or sandwiches or a delicious dip for breaded mushrooms or roasted veggies, this dressing is so versatile! One of my favorite applications is as a sauce for roasted sweet potatoes and baked sweet potato fries!

This sauce is healthy with 4g of protein per serving, delicious and is the perfect sauce for you to try today!

Why I Created a Healthier Version of Southwest Sauce

As a registered dietitian, I love taking popular sauces and giving them a nutritious twist. Classic Southwest Sauce is creamy and delicious, but it’s usually heavy on mayo and light on protein.

By swapping in cottage cheese, this version keeps all the smoky, tangy flavor you love while adding extra protein and a lighter texture. It’s a simple upgrade that makes your meals a little more satisfying and balanced, without losing the indulgent taste.

Three Reasons I Love This Southwest Sauce

  1. Protein Boost: This sauce adds creaminess and extra protein from blended cottage cheese, helping you feel full and satisfied. With 24g of protein per recipe you will want to make this high protein recipe on repeat.

  2. Meal Prep Friendly: It’s perfect to make ahead and keeps well in the fridge, ready to grab and use when you need it.

  3. Quick and Easy: All the ingredients are easy to find and it comes together in about 5 minutes.

Sauce Tip!

Let this Southwest Sauce rest for 1 to 2 hours before serving so the flavors can blend together. It’s the same idea as letting ranch, dill pickle dip, or spinach artichoke dip sit for a bit, worth it for the best flavor. You can store this sauce in an airtight container in the refrigerator for up to 5 days.

Tools Needed

  • Blender, food processor, or a mini blender like a Magic Bullet

  • Measuring cups and spoons
ingredients for blended cottage cheese southwest sauce on a light background

I forgot to include the fresh lime!

Ingredients

This sauce is made with real-food ingredients that pack in flavor and protein without a long ingredient list.

  • Cottage cheese: A creamy, high-protein base that blends beautifully into a smooth sauce. I used a local PNW brand of cottage cheese Dairigold. Another one of my favorite brands is Good Culture. 

  • Lime juice: Adds brightness and a fresh, citrusy tang.

    **One of my favorite citrus hacks: If you are fresh out of limes you can swap for True Lime, 1 tbsp water + 1 packet of true lime is equivalent to 1 tbsp of lime juice.

  • Olive oil or avocado oil: For a smooth texture and dose of healthy fats. I love Graza Drizzle olive oil for this recipe.

  • Chili powder and cumin: Warm spices that give this sauce its classic Southwest flavor

  • Garlic powder and onion powder: For savory depth and no need to chop anything

  • Kosher salt (optional): Enhances all the other flavors

  • Adobo sauce (optional): Adds a smoky, spicy kick if you like a little heat
  • Water or milk (optional): Used to thin the sauce to your desired consistency

Recipe Variations

  • Swap cottage cheese with plain Greek yogurt for a slightly different texture

  • Use sour cream or mayo if you prefer a richer, tangier sauce

  • Add a chipotle pepper or pickled jalapeños if you want more heat

  • Try a splash of Worcestershire sauce for added depth of flavor

  • Use 1 tsp lime zest for more citrus flavor

How to make southwest sauce with two images. One of the pre-blend and the other of the post blend of ingredients

How To Make Southwest Sauce: It is as easy a 1-2-3!

  1. Add all ingredients to a blender or food processor.

  2. Blend until smooth, about 15 to 20 seconds.

  3. Taste and adjust seasonings to your liking.

    **Optional: Add water or milk as needed to reach your desired consistency.

Recipe Tip: This sauce thickens slightly after chilling. If you think it is too thick after chilling you can add water or milk 1 tbsp at a time and mix until you reach your desired consistency.

Storage Suggestions


In the refrigerator, store the sauce in an airtight container or mason jar. It will keep for up to 5–7 days in the fridge. Stir before serving, as some separation may occur.

Serving Suggestions

This higher protein Southwest sauce is the kind of recipe that earns a permanent spot in your fridge. It’s creamy, smoky, and just the right amount of zippy. Here are a few of my favorite ways to use it:

  • Roasted Veggies: Drizzle over carrots, cauliflower, or broccoli for an easy flavor boost.

  • Potatoes (Any Style): Try it with baked, air-fried, or smashed potatoes for something craveable.

  • Grain Bowls: Spoon it over quinoa, rice, or farro with beans, greens, and roasted veggies.

  • Sauce for Protein: Tastes great on tofu, tempeh, grilled chicken, shrimp, or even leftover steak.

  • Salads: Thin it with olive oil, rice vinegar, lime juice or all three for a creamy, spicy dressing.

  • Sandwiches and Wraps: Spread on bread or tortillas to add flavor and moisture.

  • Tacos: A dollop works well with both plant-based and meat-filled tacos.

  • Chicken Nuggets: A fun dip for adults and kids, great with homemade or store-bought nuggets.

It’s one of those sauces you’ll start making on repeat because it pairs well with just about anything.

More Copycat Recipes You Will Love

Mexican Street Corn Chowder

Copycat Panera Thai Chicken Soup

Berry Bliss Smoothie

Diced roasted sweet potatoes on a plate served with a creamy blended cottage cheese Southwest sauce in a clear glass bowl.

Southwest Sauce Recipe (High-Protein Copycat)

Sarah Harper MS, RD, LDN
This creamy Southwest sauce blends cottage cheese with lime and warm spices for a higher protein drizzle, dip, or dressing that’s perfect for quick meals.
Prep Time 5 minutes
rest time 2 hours
Total Time 2 hours 5 minutes
Course Appetizer, sauce
Cuisine American, Southwest
Servings 6 servings
Calories 111 kcal

Equipment

  • Food Processor or blender

Ingredients
  

  • 1 cup cottage cheese whole milk preferred
  • 4 tbsp lime juice
  • 3 tbsp olive oil
  • 2 tsp chili powder
  • 1 tsp cumin
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • 1 tbsp adobo sauce optional
  • ½ tsp kosher salt optional
  • 1-4 tbsp water or milk optional

Instructions
 

  • Add all ingredients to a blender or food processor.
  • Blend until smooth, about 15 to 20 seconds.
  • Taste and adjust seasonings to your liking.
    **Optional: Add water or milk as needed to reach your desired consistency.

Notes

Yield: Approx. 1.25 cups
 

Nutrition

Calories: 111kcalCarbohydrates: 3gProtein: 4gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 6mgSodium: 831mgPotassium: 77mgFiber: 0.4gSugar: 1gVitamin A: 262IUVitamin C: 3mgCalcium: 40mgIron: 1mg
Keyword easy
Tried this recipe?Let us know how it was!
Author Bio: Sarah Harper, MS, RD, LDN, is a registered dietitian and the recipe creator behind The Addy Bean. She specializes in simple, plant-forward recipes with a nutritious twist. Sarah developed this high-protein Southwest Sauce to keep all the smoky, tangy flavor of the classic while making it a little lighter and more satisfying.