Roasting the cauliflower for this vegan soup makes it nutty and cancels out any of the brassica funk cauliflower can have when boiled. Oat milk and a russet potato make the soup thick and creamy, without adding any dairy. A stick blender, also called an immersion blender, is an inexpensive kitchen gadget that makes pureed soups a breeze to throw together, but a regular kitchen blender works, too. Pair this delicious soup with a protein source for a complete, balanced meal.

Active time: 60 minutes | Total time: 1 hour 5 minutes

Creamy Roasted Cauliflower Soup

Ingredients

• 1 medium (588g) head of cauliflower
• 2 tbsp olive oil, divided
• 4 whole garlic cloves
• ½ tsp freshly ground black pepper
• ¼ tsp salt
• 1 medium onion, chopped
• 4 cups low-sodium vegetable broth
• 1 medium (213g) russet potato, peeled and chopped
• 1 bay leaf
• 1 cup (244g) plain unsweetened oat or hemp milk
• ½ tsp freshly ground nutmeg
• 1–2 tbsp fresh lemon juice
• 2 tbsp chopped parsley, for garnish

Directions

Preheat the oven to 400°F (204°C). Cut the cauliflower into 2-inch florets and thinly slice the center stalk. On a rimmed baking sheet, toss the cauliflower and garlic with 1 tbsp of the olive oil, plus salt and pepper. Roast until the cauliflower is deeply browned in spots, about 30 minutes.

Meanwhile, heat the remaining tbsp of oil in a soup pot over medium heat. Add the onion and cook, stirring occasionally, until translucent and beginning to brown, about 5 minutes.

Transfer the cauliflower and garlic to the pot, reserving 1/2 cup (about 40 g) of the smallest browned pieces for garnish. Add the broth, potatoes, and bay leaf. Bring to a simmer, then cover, reduce the heat to medium-low, and cook until the vegetables are very tender, about 25 minutes.

Discard the bay leaf. Add the oat milk, then puree the soup with an immersion blender directly in the pot until smooth. (Alternatively, blend in batches in a standard blender, venting the lid slightly to release steam.) Stir in the nutmeg and lemon juice. If the soup is too thick, add warm water to thin as needed.

To serve, ladle the soup into bowls and top with the reserved roasted cauliflower and parsley.

Serves: 4 | Serving Size: 2 cups

Nutrition (per serving): Calories: 174; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 356mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 5g; Protein: 5g
Nutrition Bonus: Potassium: 798mg; Iron: 7%; Vitamin C: 131%; Calcium: 15%

Originally published November 5, 2020; Updated October 2026

The post Creamy Roasted Cauliflower Soup appeared first on MyFitnessPal Blog.

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.

If you’re craving a tropical twist on traditional pancakes, these gluten-free, lower-carb cakes are a great option. They’re tender and tasty, and subbing naturally sweet mango topping for the syrup makes them seem decadent — with fewer grams of added sugar.

Active time: 25 minutes | Total time: 25 minutes

Coconut Pancakes With Mango Puree Recipe

Ingredients

• 1 cup (165g) mango, chopped
• 1 tsp fresh lime juice
• 1/4 cup (30g) coconut flour
• 1/4 tsp baking powder
• 1/2 cup (122g) unsweetened vanilla almond milk
• 1 tbsp coconut oil, melted
• 1 tbsp maple syrup
• 3 large egg whites
• 1 tsp vanilla

Directions

Place the mango and lime juice in a blender and puree until smooth, scraping sides and repeating as needed. Pour into a small bowl and set aside.

In a large bowl, combine the coconut flour and baking powder, whisk to combine. In a medium bowl, combine the almond milk, coconut oil, maple syrup, egg whites and vanilla and whisk vigorously for 1 minute to really incorporate the egg whites.

Preheat a griddle or large non-stick skillet over medium heat.

Stir the egg white mixture into the coconut flour mixture. It will thicken as you stir. When well-mixed, it should be pourable but thick. If it is too thick, stir in another tablespoon of almond milk.

Coat the hot pan with coconut-oil spray. Scoop heaping 1/4-cup portions and drop on the oiled pan, spreading into 4-inch rounds. Cook for about 2–3 minutes on the first side, until the edges look cooked and the top is bubbly. Carefully turn the cakes and cook for another 2 minutes, until puffed in the center and cooked through. Top with mango puree and serve immediately.

Serves: 2 | Serving Size: 2 pancakes with 2 tablespoons of topping

Nutrition (per serving): Calories: 246: Total Fat: 10g; Saturated Fat: 8g: Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 189mg; Carbohydrate: 30g; Dietary Fiber: 7g; Sugar: 18g; Protein: 9g

Nutrition Bonus: Potassium: 579 mg; Iron: 9%; Vitamin C: 51%; Calcium: 17%

Originally published June 13, 2019; Updated January 2026

The post Coconut Pancakes With Mango Puree 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.