This whole-grain fried rice studded with veggies and tofu uses an Instant Pot and the ingenious “pot-in-pot” method. The vegetables and tofu are cooked in the bottom of the pot while the rice is cooked in a small inner cooking pot and trivet (both available online).

Active time: 15 minutes Total time: 1 hour, 5 minutes

Pressure Cooker Tofu and Vegetable Fried Rice

Ingredients

• 2 tbsp canola or avocado oil
• 3 medium garlic cloves, minced
• 1 tbsp ginger, minced
• 1/2 medium onion, chopped
• 2 large carrots, peeled and sliced in ¼-in rounds
• 2 stalks celery, sliced
• 1 cup (75g) shiitake mushrooms, stems discarded, caps thickly sliced
• 1/4 cup (60g) low-sodium vegetable broth
• 8 oz (227g) extra-firm tofu, cut into 1/2-in cubes
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 ½ cups (260g) water
• 2 tsp sriracha or other hot sauce
• 1 ¼ cups (230g) long-grain brown rice, rinsed and drained
• 1/2 cup (67g) frozen peas, defrosted
• 1 egg, beaten
• 2 green onions, thinly sliced

Directions

Put the oil in the Instant Pot, select “SAUTE”, and adjust to medium/normal heat. Add the onions, garlic and ginger and cook, stirring frequently, until the onions soften slightly, about 3 minutes. Press CANCEL. Add the carrots, celery and mushrooms.

Add the broth and scrape up any browned bits on the bottom of the pot. In a medium bowl, combine the tofu, soy sauce, vinegar and sriracha and toss to coat. Pour into the pot but don’t stir.

Place a tall trivet with 2-in feet in the pot over the tofu-vegetable mixture. Combine the rice and water in a metal pot with a 1 ½-quart capacity that fits in the pot. Place the uncovered pot on the trivet. Cover the Instant Pot with lid, lock it and turn the valve to SEALING. Select PRESSURE COOK, adjust to high pressure, and set the timer for 22 minutes.

When the cooking time is up, let the pressure naturally release for 10 minutes. Turn the valve to VENTING and quick-release the remaining pressure. Carefully remove the inner pot with rice and the trivet.

Fluff up the rice and add it to the pot with the vegetables. Add the peas and egg and stir gently to combine. Turn off the Instant Pot. Cover for 1 minute to gently cook the egg.

Sprinkle with the green onions and serve immediately.

Serves: 4 | Serving Size: 1 ⅓ cups fried rice

Nutrition (per serving): Calories: 389; Total Fat: 13g; Saturated Fat:1g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 4g; Cholesterol: 51mg; Sodium: 466mg; Carbohydrate: 55g; Dietary Fiber: 5g; Sugar: 5g; Protein: 13g

Nutrition Bonus: Potassium: 435mg; Iron: 13%; Vitamin A: 43%; Vitamin C: 13%; Calcium: 9%

Originally published February 25, 2020; Updated May 2026

The post Pressure Cooker Tofu and Vegetable Fried Rice appeared first on MyFitnessPal Blog.

Millet is a chronically underappreciated grain, and it deserves a place on your table. The tiny yellow grains are gluten-free and have a neutral, sweet flavor that supports whatever seasonings you add to it. In this easy, make-ahead porridge, the grains fall apart to make it thick and creamy, with a hint of apple sweetness. Apples, cranberries and cinnamon give it a warming, wintry finish.

Active time: 15 minutes | Total time: 45 minutes

Millet Porridge With Cinnamon-Cranberry Apples

Ingredients

• 1 cup (200g) millet
• 1 cup water
• 1 cup (240g) apple juice
• 1 5.3-oz. (143g) container 0% Greek yogurt
• 2 scoops whey protein powder (unflavored)
• 1 large apple, chopped
• 1/4 cup (40g) dried cranberries
• 1/2 tsp cinnamon

Directions

Rinse the millet in a fine-mesh strainer and drain well. Place in a small pot and add 1 cup water and the apple juice. Bring to a boil over high heat, then cover and reduce the heat to low. Cook for about 30 minutes, stirring frequently, until the millet is tender and beginning to break down.

Remove from the heat and stir in the Greek yogurt and protein powder until a thick, creamy porridge forms. Keep warm.

In a small bowl, combine the apple, dried cranberries, and cinnamon and toss to coat.

Serve the porridge topped with the apple mixture.

Serves: 4 | Serving Size: 1 cup porridge with 1/3 cup apple topping

Nutrition (per serving): Calories: 327; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 16mg; Sodium: 62mg; Carbohydrate: 59g; Dietary Fiber: 3g; Sugar: 22g; Protein: 17g

Nutrition Bonus: Calcium: 10%; Iron: 13%; Potassium: 322mg; Vitamin C: 15%

Originally published December 5, 2020; Updated June 2026

The post Millet Porridge With Cinnamon-Cranberry Apples appeared first on MyFitnessPal Blog.

Use the Instant Pot to produce a hearty, vegetable-packed soup in 30 minutes, start to finish. Cooking the chickpea pasta separately ensures it won’t become mushy in the soup, so it’s worth the extra step. A swirl of fresh pesto adds a pop of color and freshness to this wintery soup.

This soup packs a variety of veggies, perfect to load up on vitamins, minerals and antioxidants during flu and cold season.

Active time: 15 minutes Total time: 30 minutes

Instant Pot Minestrone

Ingredients

• 1 tbsp olive oil
• 1 medium yellow onion, chopped
• 1 large carrot, chopped
• 1 celery stalk, thinly sliced
• 1/2 cup (45g) chopped fennel bulb
• 3 garlic cloves, chopped
• 1/4 cup (60g) dry white wine
• 4 cups low-sodium vegetable broth
• 1 1/2 cups (360g) canned diced no-salt added tomatoes with juice
• 1 1/2 cups (150g) cauliflower florets (2-inch/5cm) 
• 1 small zucchini, diced
• 1 (15-oz.) can low-sodium kidney beans, rinsed and drained
• 1/3 tsp salt
• 1/4 tsp black pepper
• 3/4 cup (50g) protein-plus chickpea elbow pasta, cooked according to package instructions
• 1/4 cup (65g) pesto

Directions

Put the oil in the Instant Pot, select sauté, and adjust to high heat. Add the onion, carrot, celery, and fennel and cook, stirring occasionally, until the vegetables begin to soften, about 4 minutes. Add the garlic and cook until fragrant, about 45 seconds.

Add the wine and simmer, scraping up any browned bits from the bottom of the pot, until nearly evaporated, about 1 minute. Press cancel. Add the broth, tomatoes, and cauliflower. Lock the lid and turn the valve to sealing. Select pressure cook, adjust to high pressure, and set the timer for 5 minutes. When the cook time is complete, turn the valve to venting to quickly release the pressure.

Carefully unlock the lid and stir in the zucchini, beans, salt, and pepper. Select sauté and adjust to medium heat. Cover with a regular pan lid and simmer until the zucchini is just cooked, about 10 minutes. Stir in the pasta.

Ladle into bowls and garnish each serving with 1 tbsp pesto. Cool leftovers and store in an airtight container in the refrigerator for up to 5 days.

Serves: 4 | Serving Size: 1 1/8 cup (280g)

Nutrition (per serving): Calories: 348; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 3mg; Sodium: 655mg; Carbohydrate: 43g; Dietary Fiber: 14g; Sugar: 9g; Protein: 13g

Nutrition Bonus: Calcium: 7%; Iron: 24%; Potassium: 723mg; Vitamin A: 101%; Vitamin C: 90%

Originally published January, 2021; Updated May 2026

The post Pressure Cooker Minestrone appeared first on MyFitnessPal Blog.

This gluten-free pizza swaps a traditional crust for a simple sweet potato and almond flour base that pairs beautifully with smoky barbecue sauce, tender chicken, and sharp red onion.

RD tip: Packed with fiber and protein, this pizza makes a great lunch option that should help keep you full throughout the afternoon.

Active time: 25 minutes | Total time: 50 minutes

BBQ Chicken Pizza With Sweet Potato Crust

Ingredients

• 1 lb (454g) sweet potato, peeled and cut into chunks
• 1/2 cup plus 2 tbsp (62g) almond flour
• 1/4 cup (37g) gluten-free flour
• 1 large egg
• 1/4 tsp salt
• 1/4 cup low-sodium barbecue sauce
• 1 cup (110g) part-skim mozzarella, grated
• 1 1/2 cup (227g) boneless skinless chicken breast, cooked and diced
• 1/4 small red red onion, very thinly sliced
• 1/2 small red bell pepper, thinly sliced

Directions

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and set aside. Place the sweet potatoes in a microwave-safe bowl with 1/4 cup water. Cover and microwave until very tender when pierced with a fork, about 5 minutes. Drain well. Transfer to a large bowl and mash until completely smooth (you should have about 1.5 cups). Set aside and let cool to room temperature.

Add the almond flour, gluten-free flour, egg, and salt to the mashed sweet potatoes and stir to combine. Place the mixture on the prepared baking sheet and spread into a 10-by-8-by-1/2-inch (25 cm by 20 cm) rectangle using an offset spatula. Bake until the base is dry to the touch and beginning to brown on the edges, about 25 minutes.

Spread the barbecue sauce evenly over the pizza base. Top with the chicken, then arrange the onions and bell pepper evenly over the top. Sprinkle the cheese over everything. Bake until the cheese is bubbly and golden, about 10 minutes. Cut into squares and serve.

Serves: 4 | Serving Size: 1/4 of a pizza

Nutrition (per serving): Calories: 443; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 119mg; Sodium: 573mg; Carbohydrate: 38g; Dietary Fiber: 6g; Sugar: 13g; Protein: 32g

Nutrition Bonus: Potassium: 969mg; Iron: 11%; Vitamin A: 55%; Vitamin C: 63%; Calcium: 8%

Originally published June 9, 2020; Updated May 2026

The post BBQ Chicken Pizza With Sweet Potato Crust appeared first on MyFitnessPal Blog.

This recipe gives you a hearty vegetarian dinner in only 30 minutes and uses just one pan. Loads of tender cauliflower florets mingle with whole-grain pasta that’s brightened with fresh lemon, briny feta cheese and meaty olives.

Active time: 15 minutes | Total time: 30 minutes

One-Pot Pasta With Cauliflower, Lemon and Olives

Ingredients

• 2 tbsp olive oil
• 5 cloves garlic, thinly sliced
• 3/4 tsp dried oregano
• 1/2 tsp black pepper
• 1/4 tsp kosher salt
• 8 oz. (225g) whole-grain penne
• 6 cups (660g) fresh cauliflower florets
• 1 tbsp fresh lemon juice
• 1 tsp lemon zest
• 16 pitted Castelvetrano or other green olives, halved
• 1/2 cup (75g) feta cheese, crumbled
• 1/4 cup (15g) fresh parsley, chopped (optional, for garnish)

Directions

Heat a large skillet or sauté pan over medium heat. Add the olive oil and swirl to coat the pan. Add the garlic and cook until lightly golden, about 2 minutes.

Add 4 cups water, oregano, black pepper, kosher salt, and pasta. Bring to a boil, cover, and cook for 6 minutes.

Stir in the cauliflower, cover, and continue cooking until the cauliflower and pasta are tender, 6–8 minutes. If excess liquid remains, uncover and cook for an additional 2–3 minutes until most of the liquid evaporates.

Remove the pan from the heat. Stir in the lemon juice, lemon zest, and olives. Sprinkle with the feta cheese and garnish with parsley, if desired.

Serve immediately.

Serves: 4 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 365; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 1g; Cholesterol: 17mg; Sodium: 737mg; Carbohydrate: 50g; Dietary Fiber: 13g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Potassium: 793mg; Iron: 17%; Vitamin A: 7%; Vitamin C: 130%; Calcium: 19%

Originally published June 4, 2020; Updated June 2026

The post One-Pot Pasta With Cauliflower, Lemon and Olives appeared first on MyFitnessPal Blog.

Overnight oats just got a tropical upgrade. This mango overnight oats recipe comes together in just 5 minutes the night before, so breakfast is ready and waiting when you wake up. Creamy vanilla Greek yogurt and a touch of almond extract give these oats a subtly sweet, nutty flavor that pairs beautifully with the bright, juicy mango. It is the kind of breakfast that feels indulgent but delivers a solid mix of protein, fiber, and complex carbohydrates to keep you energized all morning long

Active time: 5 minutes | Total time: 5 minutes, plus overnight chilling time

Mango Overnight Oats

Ingredients

• 1/2 cup (40g) rolled oats
• 1/3 cup (81g) low-fat milk
• 1/3 cup (82g) vanilla nonfat Greek yogurt
• 1/8 tsp almond extract
• 1 tbsp chia seeds
• 1/2 cup (83g) diced mango

Directions

Add the oats to a jar or container with a lid. Pour in the milk, yogurt and chia seeds and stir to combine. Mix in the almond extract.

Top with the mango. Cover and refrigerate overnight, or for at least a few hours, until the oats have softened.

Serve chilled.

Serves: 1 | Serving Size: 1 container

Nutrition (per serving): Calories: 344; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 4g; Cholesterol: 33mg; Sodium: 59mg; Carbohydrate: 54g; Dietary Fiber: 9g; Sugar: 21g; Protein: 18g

Nutrition Bonus: Calcium: 27%; Iron: 15%; Potassium: 542mg; Vitamin A: 5%; Vitamin C: 54%

Originally published November 2018; Updated: insert information here

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This creamy smoothie tastes like a nutritious milkshake that is totally acceptable for breakfast or, better yet, after a workout. Ground flaxseeds up your fiber intake without sacrificing taste (making it great for kids or picky eaters). For this recipe you’ll want unsweetened and unsalted natural almond butter to control the amount of added sugar sugar and sodium in the smoothie. We also like to use an almond butter made with roasted almonds for a more toasty, nutty flavor.

This is a great post-workout meal as it has more than 20g of protein — the recommended minimum for a post-workout snack (1).

Active time: 5 minutes | Total time: 5 minutes

Creamy Almond Butter and Banana Smoothie

Ingredients

• 1 cup (244g) unsweetened almond milk
• 1 cup ice
• 2 medium bananas, chopped and frozen
• 2 tbsp (32g) unsalted almond butter
• 2 tbsp ground flaxseed
• 1 tbsp honey
• 2 scoops protein powder

Directions

Add all of the ingredients to a blender and process until smooth. Pour into two glasses and serve right away.

Serves: 2 | Serving Size: About 1 1/2 cups

Nutrition (per serving): Calories: 389; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 191mg; Carbohydrate: 46g; Dietary Fiber: 7g; Sugar: 25g; Protein 20g

Nutrition Bonus: Potassium: 777mg; Iron:9%; Vitamin C: 18%; Calcium: 31%

Originally published August 6, 2020; Updated January 2026

The post Creamy Almond Butter and Banana Smoothie appeared first on MyFitnessPal Blog.

This filling, Mexican-inspired breakfast is quick to put together and boasts plenty of protein (16g), healthy fats from avocado and olive oil and zesty pico de gallo for a dose of fresh veggies, too. Baking instead of frying the tortillas makes them sturdy enough to hold all the delicious toppings and cuts down on fat.

Steam 4 cups of spinach and layer it between the beans and the egg to add a serving of vegetables into this meal.

Active time: 20 minutes | Total time: 20 minutes

Black Bean and Avocado Breakfast Tostadas

Ingredients

• 1 15-oz. can no-salt added black beans, rinsed and drained
• 1 tsp taco seasoning
• 1/4 cup water
• 4 (6-inch/15cm) corn tortillas
• 1 tbsp plus 1 tsp olive oil, divided
• 4 large eggs
• 1/2 cup fresh pico de gallo
• 1 medium avocado, thinly sliced
• 1/4 cup (28g) crumbled Cotija or feta cheese
• 1 green onion, thinly sliced

Directions

Preheat the oven to 400°F (200°C). Brush the tortillas on both sides with 1 tbsp olive oil and arrange in a single layer on a baking sheet. Bake for 5 minutes, or until golden on one side. Flip and bake for about 3 more minutes, or until crisp. Remove from the oven and set aside.

While the tortillas bake, heat a large nonstick skillet over medium heat. Add the black beans, taco seasoning, and 1/4 cup water. Mash the beans with a potato masher until mostly smooth and simmer for about 3 minutes, or until thickened and heated through. Transfer to a bowl and cover. Rinse the skillet.

Heat the remaining 1 tsp olive oil in the skillet over medium-high heat. Crack the eggs into the pan and cook for about 4 minutes, or until the whites are almost set.

Spread the beans evenly over the baked tortillas. Top each with a fried egg. Spoon about 2 tbsp pico de gallo over each tostada, then sprinkle with cheese and green onions. Finish with slices of avocado and serve immediately.

Serves: 4 | Serving Size: 1 tostada

Nutrition (per serving): Calories: 364; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 2g; Cholesterol: 213mg; Sodium: 367mg; Carbohydrate: 35g; Dietary Fiber: 10g; Sugar: 3g; Protein: 16g

Nutrition Bonus: Vitamin D: 13%; Calcium: 15%; Iron: 17%; Potassium: 735mg; Vitamin A: 2%; Vitamin C: 13%

Originally published: April 16, 2020; Updated March 2026

The post Black Bean and Avocado Breakfast Tostadas appeared first on MyFitnessPal Blog.

Muesli is a cold porridge of oats, fruit and milk or yogurt that can be eaten immediately, or can be left to soften in the fridge overnight. However, don’t be fooled by this humble dish. Something magical happens while the muesli sits in the fridge over time, turning the oats into a soft, creamy and satisfying breakfast.

Active time: 20 minutes | Total time: 20 minutes

Coconut-Green Apple Muesli

Ingredients

• 1 1/2 cups (368g) plain 0% Greek yogurt
• 1/2 cup (122g) unsweetened coconut milk
• ¼ cup (62g) freshly squeezed orange juice
• 2 tbsp light honey or maple syrup
• ¼ tsp ground cinnamon
• ⅛ tsp kosher salt
• 1 cup (80g) rolled oats
• ½ cup (46g) sliced almonds, roasted and unsalted
• ½ cup (59g) pepitas, roasted and unsalted
• 1/2 cup (21g) shredded unsweetened coconut
• 1 large Granny Smith apple, cored and shredded

Optional garnishes

• Ground cinnamon, for sprinkling
• Honey or maple syrup, for drizzling
• Toasted shredded coconut
• Shredded apple
• Toasted chopped nuts, such as almonds, hazelnuts or walnuts

Directions

In a medium bowl, whisk the yogurt and milk with the orange juice, honey, cinnamon and salt. Fold in the oats, almonds, pepitas, coconut and apple until thoroughly combined. Scrape the muesli into four 1-cup jars with tight-fitting lids. Refrigerate at least 1 hour, preferably overnight.

Eat right out of the jar, garnished with cinnamon, honey, toasted coconut, shredded apple or toasted nuts, if desired.

Serves: 4 | Serving Size: About 1 cup

Nutrition (per serving): Calories: 426; Total Fat: 22g; Saturated Fat: 9g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 5g; Cholesterol: 5mg; Sodium: 120mg; Carbohydrate: 42g; Dietary Fiber: 7g; Sugar: 20g; Protein 20g

Nutrition Bonus: Potassium: 585 mg; Iron: 17%; Vitamin C: 8%; Calcium: 20%

Originally published February 8, 2020; Updated December 2025

The post Coconut-Green Apple Muesli appeared first on MyFitnessPal Blog.

This salad is vegan and incredibly satisfying — a big bowl of lettuce and radicchio smothered with a creamy, herby green goddess dressing made from avocado. Slices of roasted beets, cucumber and cherry tomatoes make it deliciously easy to devour your vegetables. The sunflower seeds up the protein to 7 grams per serving — and add a lovely crunch. Boost the protein even more with some edamame to make this a complete meal.

Active Time: 10 minutes | Total time: 10 minutes

Vegan Green Goddess Salad

Ingredients

• 1 medium avocado, pit and peel discarded
• 1/2 cup mixed tender herbs such as basil, chives, dill or tarragon, chopped
• 1/4 cup (60g) lemon juice
• 1 tbsp maple syrup
• 1 tbsp olive oil
• 1 tbsp tahini
• 1 small garlic clove, peeled
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1/4 cup water
• 1 7 oz (198g) bag mixed baby greens with radicchio
• 1 cup (85g) cherry tomatoes, halved
• 1 cup (170g) store-bought roasted beets, peeled and sliced
• 1/2 cucumber, halved lengthwise and thinly sliced
• 1/2 cup (57g) toasted sunflower seeds

Directions

Combine the avocado flesh, herbs, lemon juice, maple syrup, olive oil, tahini, garlic, salt and pepper in a blender. Add 1/4 cup water and blend until smooth.

For the salad, toss the greens and 1/2 cup of the dressing together and mound the salad on four plates. Arrange the cherry tomatoes, beets and cucumbers on top. Dot each salad with the remaining dressing, if desired. Sprinkle with the sunflower seeds and serve.

Serves: 4 | Serving Size: About 2 cups salad, 1/4 cup dressing

Nutrition (per serving): Calories: 277; Total Fat: 21g; Saturated Fat: 3g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 201mg; Carbohydrate: 20g; Dietary Fiber: 7g; Sugar: 8g; Protein: 7g

Nutrition Bonus: Potassium: 743mg; Iron: 14%; Vitamin A: 13%; Vitamin C: 29%; Calcium: 9%

Originally published February 2020; Updated January 2026

The post Vegan Green Goddess Salad appeared first on MyFitnessPal Blog.

You don’t have to go all-out vegetarian to eat less meat, and this recipe is the perfect example. You only need a half-pound of meat for this updated version of meatloaf. Hearty lentils and savory mushrooms combine with a little lean ground beef for a healthier take on the comfort food classic.

Active time: 10 minutes | Total time: 50 minutes

Meat-Lite Meatloaf

Ingredients

• 8 oz. (227g) white mushrooms, stems removed
• 1 tbsp olive oil
• 1 yellow onion, finely chopped
• 2 cups (300g) cooked lentils
• 8 oz. (227g) 90% lean ground beef
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 large egg
• 1/3 cup (91g) ketchup
• 1 tsp chili powder

Directions

Preheat the oven to 375°F (190°C). Line a sheet pan with parchment paper.

Place the mushrooms in a food processor and pulse until very finely chopped. Heat the olive oil in a large skillet over medium-high heat. Add the onion and cook for about 3 minutes. Add the mushrooms and cook for about 4 minutes more, or until tender and the liquid has evaporated.

Place half of the lentils in a food processor and pulse until almost smooth, scraping down the sides as needed. In a large bowl, combine the pureed lentils, remaining whole lentils, and mushroom mixture. Add the ground beef, garlic powder, salt, black pepper, and egg and mix until well combined.

Shape the mixture into a 7-by-4-inch freeform loaf on the prepared sheet pan. Bake for 20 minutes.

In a small bowl, combine the ketchup and chili powder. Remove the meatloaf from the oven and brush the ketchup mixture evenly over the top. Return to the oven and bake for 10–15 minutes more, or until the center reaches 160°F (71°C). Slice into 8 pieces and serve.

Serves: 4 | Serving Size: 2 slices

Nutrition (per serving): Calories: 323; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 89mg; Sodium: 785mg; Carbohydrate: 32g; Dietary Fiber: 9g; Sugar: 10g; Protein: 24g

Nutrition Bonus: Potassium: 664mg; Iron: 29%; Vitamin A: 13%; Vitamin C: 8%; Calcium: 5%

Originally published February 2020; Updated May 2026

The post Meat-Lite Meatloaf appeared first on MyFitnessPal Blog.

Saucy, savory and messy, these sloppy Joe sandwiches are vegan, but they contain 20 grams of protein thanks to a vegan chickpea-lentil filling instead of ground beef. These are served on whole grain buns, but you can also serve the filling in tacos or on quinoa for a nutritious bowl meal.

The fiber and protein in this recipe helps keep you full, so give this one a try for meal prep for lunch and you may not feel the need to snack throughout the afternoon.

Active time: 15 minutes | Total time: 25 minutes

Vegan Sloppy Janes

Ingredients

• 1 tbsp olive oil
• 1/2 yellow onion, finely diced
• 1/2 cup green or red bell pepper, finely diced
• 1 8-oz. can no salt added tomato sauce
• 2 tbsp Dijon mustard
• 1 tbsp honey (or maple syrup)
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/8 tsp cayenne
• 3 tbsp water
• 1 15.5-oz. (455g) can low-sodium garbanzo beans, rinsed and drained
• 1 1/2 cup (297g) cooked lentils or canned, rinsed and drained brown lentils
• 4 whole-wheat hamburger buns, toasted
• 4 romaine lettuce leaves

Directions

Heat the olive oil in a large saute pan over medium heat. Add the onions and peppers and saute, stirring occasionally, until tender, about 4 minutes. Add the tomato sauce, mustard, honey, garlic powder, salt, cayenne pepper and 3 tbsp of water. Stir to combine.

Add the garbanzo beans and lentils. Reduce heat to low, cover, and simmer for 10 minutes. Using a potato masher, mash about half of the garbanzo beans. Serve on toasted buns. topped with lettuce.

Tip: To cook lentils from dried, put 1 cup lentils in a medium saucepan. Cover with cold water by 2 inches. Add 1 bay leaf and bring to a simmer over high heat. Cover, reduce heat to low, and simmer until tender, 20–30 minutes, depending on the age of the lentils. Drain. Makes about 3 cups.

Serves: 4 | Serving Size: heaping cup bean mixture, 1 bun

Nutrition (per serving): Calories: 404; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 806mg; Carbohydrate: 64g; Dietary Fiber: 16g; Sugar: 15g; Protein: 20g

Nutrition Bonus: Calcium: 18%; Iron: 34%; Potassium: 835 mg; Vitamin A: 8%; Vitamin C: 35%

Originally published February 9, 2021; Updated February 2026

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