Healthy Substitutions for Your Favorite Comfort Foods

Whole Wheat Lavash Veggie Pizza

This whole wheat lavash veggie pizza has a thin and crispy crust topped with vibrant veggies and yummy cheese. You’ll eliminate processed white flour and cured meats while adding whole grains and plenty of veggies.

Makes: 2 servings

To make this Whole Wheat Lavash Veggie Pizza, you’ll need:

Directions:

1. Preheat the oven to 400°F.
2. Place lavash flatbreads on parchment paper-lined baking sheets.
3. Spread half of the tomato sauce evenly over each lavash flatbread. Leave a small border for the crust.
4. Sprinkle half of the shredded mozzarella cheese over each lavash flatbread.
5. Add sliced vegetables on top of the cheese.
6. Bake for 8-10 minutes or until bread is crisp and cheese has melted.
7. Remove from oven and cool.
8. Optional: Garnish with basil and crushed red pepper flakes.
9. Serve

Butternut Squash Mac and Cheese

This creamy mac and cheese is made with butternut squash and low-fat or nondairy milk. You can eliminate some unnecessary starch and fat while adding the vitamin A and flavor of butternut squash.

Makes: 4 servings

To make this Butternut Squash Mac and Cheese, you’ll need:

Directions:

1. Cook the pasta according to the instructions listed on the package.
2. Drain pasta and set it aside.
3. Cook the diced butternut squash in boiling water for about 10 minutes or until tender.
4. Drain squash and place in a blender.
5. Add milk, cheddar cheese, nutritional yeast (optional), olive oil, and seasonings to the blender with the cooked butternut squash. Blend until creamy and smooth.
6. In a large saucepan, combine the cooked pasta and butternut squash cheese sauce.
7. Cook over medium heat, stirring occasionally.
8. Enjoy!

Turkey Burger Lettuce Wraps

These turkey burger lettuce wraps are a flavorful, lighter alternative to traditional beef burgers. Turkey is a lean, heart-healthy meat that can pack plenty of flavor if seasoned well, while foregoing the traditional bun can eliminate extra calories and starches while adding some delightful crunch.

Makes: 4 servings

To make these Turkey Burger Lettuce Wraps, you’ll need:

Directions:

1. In a mixing bowl, combine the ground turkey, chopped onion, minced garlic, Worcestershire sauce, smoked paprika, salt, and pepper. Mix well.
2. Divide the mixture into 4 equal portions and shape them into patties.
3. Heat a grill or skillet to medium heat. Cook the patties for 4-5 minutes on each side or until 165°F.
4. Assemble lettuce wraps – place turkey burger patty on a lettuce leaf and top with sliced tomato, avocado, and red onion if desired.
5. Serve.

Pesto Zucchini Noodles

This is a gluten- and processed flour-free alternative to traditional high-carb pasta. Plus, you’ll add vitamin C and B6, as well as minerals like magnesium, calcium, iron, and potassium. If you don’t already have a spiralizer, we highly recommend exploring the potential of spiralized veggies in place of most noodles.

Makes: 2 servings

To make these Pesto Zucchini Noodles, you’ll need:

Directions:

1. Combine the basil leaves, pine or almond nuts, parmesan cheese, and seasonings in a food processor until finely chopped.
2. Gradually drizzle the olive oil into the mixture until the pesto reaches a smooth consistency.
3. In a large skillet, heat a tablespoon of olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until tender.
4. Moved cooked zucchini noodles to a serving dish.
5. Toss with the homemade pesto.
6. Garnish with additional parmesan cheese and fresh basil if needed.
7. Enjoy!

Greek Yogurt Ranch

This creamy, tangy, Greek yogurt-based ranch is perfect for dipping chips and veggies. You’ll have all the flavor of ranch – one of America’s signature comfort condiments – without nearly the saturated fat and sodium. Better yet, you’ll get some protein, healthy fats, and fresh herbs (packed with vitamins A, C, and B as well as antioxidants and polyphenols) as an added bonus.

Makes: 1 cup of dip

To make this Greek Yogurt Ranch, you’ll need:

Directions:

1. Combine the plain Greek yogurt, chopped fresh dill, chopped fresh parsley, minced garlic, onion powder, lemon juice, salt, and pepper. Stir well.
2. Refrigerate for at least 30 minutes and serve chilled.

Notes: For a thinner consistency – ideal if you’d like to drizzle or dunk instead of dip – feel free to add a splash of water or milk.

Cauliflower Alfredo Pasta

This pasta is a creamy, healthier twist on the classic alfredo pasta. You’ll get the hearty flavor of the pasta beefed up by some veggies that take on the flavor of the sauce – plus some protein, vitamins B and C, iron, magnesium, and calcium.

Makes: 4 Servings

To make this Cauliflower Alfredo Pasta, you’ll need:

Directions:

1. Cook the pasta according to the instructions listed on the package.
2. Drain pasta and set it aside.
3. Boil cauliflower florets for about 10 minutes or until tender.
4. Drain and move to a blender.
5. Add minced garlic, vegetable broth, nutritional yeast, lemon juice, olive oil, salt, and pepper to the blender with the cooked cauliflower. Blend until smooth, adding vegetable broth if needed.
6. In a large skillet, heat sauce over medium heat
7. Add cooked pasta to skillet with sauce and toss until evenly coated.
8. Serve and enjoy!

Cauliflower Pizza

This is a low-carb alternative to traditional pizza crust. You’ll add all the vitamins and minerals of cauliflower without the processed white flour.

Makes: 2-3 Servings

To make this Cauliflower Pizza you’ll need:

Directions:

1. Preheat oven to 400°F.
2. Line a baking sheet with parchment paper.
3. In a bowl, combine grated cauliflower, egg, oregano, mozzarella cheese, garlic powder, salt, and pepper. Mix well.
4. Put cauliflower mixture on a baking sheet and shape it into a round crust.
5. Bake crust for 20-25 minutes or until golden brown.
6. Remove the crust from the oven and add toppings.
7. Bake for an additional 10-15 minutes or until the cheese is melted.
8. Slice and serve.

Quinoa Stuffed Bell Peppers

These stuffed bell peppers are bursting with southwest flavor and packed with veggies plus nearly twice the nutritious protein and fiber as the traditional rice-stuffed peppers. In addition, quinoa has a lower glycemic index than rice, which can help you control your blood sugar.

Makes: 4 Servings

To make these quinoa-stuffed bell peppers, you’ll need:

Directions:

1. Preheat the oven to 375°F.
2. Cook quinoa according to the package.
3. Arrange bell pepper halves in a baking dish with the cut side up.
4. In a mixing bowl, combine the cooked quinoa, black beans, diced tomatoes, corn kernels, diced red onion, shredded cheddar cheese, and seasonings. Mix well.
5. Spoon the quinoa mixture evenly into each bell pepper half.
6. Cover the baking dish with foil.
7. Bake for 25-30 minutes or until the peppers are tender.
8. Uncover and bake for an additional 5 minutes.
9. Optional: Garnish with cilantro.
10. Enjoy!

Sweet Potato Black Bean Enchiladas

These sweet potato black bean enchiladas are flavorful, rich in protein, fiber, vitamin B and C, and calcium.

Makes: 4 Servings

To make these Sweet Potato Black Bean Enchiladas, you’ll need:

Directions:

1. Preheat the oven to 375°F.
2. Lightly grease a 9×13-inch baking dish with oil.
3. Peel and dice the sweet potatoes.
4. Boil sweet potatoes for about 10-15 minutes or until tender.
5. Drain and move to a mixing bowl.
6. Add beans, diced red onion, minced garlic, ground cumin, and seasonings to the bowl with the sweet potatoes. Mash together.
7. Warm tortillas in the microwave or on the stove if desired.
8. Spread 2 tablespoons of the enchilada on the bottom of the baking pan.
9. Place a spoonful of the sweet potato black bean mixture onto each tortilla.
10. Roll tortillas and place fold side down in baking dish.
11. Pour the remaining enchilada sauce on the rolled tortillas.
12. Sprinkle with shredded cheese.
13. Cover the dish with foil and bake for 20-25 minutes.
14. Remove foil and bake for an additional 5 minutes or until golden brown.
15. Optional: Garnish with cilantro

Chicken Salad Wraps w/ Greek Yogurt

These wraps are a refreshing alternative to a traditional chicken salad. Since they’re made with healthy Greek yogurt instead of mayonnaise, they reduce saturated fat and sodium while adding healthy fats and protein.

Makes: 4 Servings

To make these Chicken Salad Wraps w/ Greek Yogurt, you’ll need:

Directions:

1. Combine shredded cooked chicken breast, greek yogurt, diced red bell pepper, diced red onion, diced cucumber, chopped fresh dill, lemon juice, salt, and pepper. Mix well.
2. Line whole grain tortillas with lettuce leaves.
3. Add chicken salad mixture tortillas.
4. Roll tightly to form wraps.
5. Slice the wraps in half diagonally.
6. Serve and enjoy!

Portobello Mushroom Burgers

These burgers are a vegetarian-friendly alternative to beef burgers made with tasty portobello mushrooms. By eliminating red meat and swapping in mushrooms, you’ll reduce cholesterol risk while adding flavor, B-group vitamins, selenium, and zinc.

Makes: 4 servings

To make these Portobello Mushroom Burgers, you’ll need:

Directions:

1. To make a marinade, whisk balsamic vinegar, olive oil, minced garlic, dried thyme, salt, and pepper in a bowl.
2. Marinade the portobello mushroom caps in the mixture for 30 minutes. Flip them after 15 minutes.
3. Preheat a grill or skillet over medium heat.
4. Remove the portobello mushroom caps from the marinade.
5. Shake off any excess marinade.
6. Grill for 4-5 minutes on each side
7. Place mushrooms on buns and add toppings.
8. Serve!