Medically Reviewed by Babar Shahzad, DR on January 12, 2020.
If you’ve recently jumped onto the intermittent fasting bandwagon, you must be wondering about the foods you can eat. In this article, we’ll cover a few essential intermittent fasting recipes you can try out the next time you cook. Also, we’ve included intermittent fasting vegetarian recipes for those of you who choose to go without meat!
Intermittent fasting recipes
As is commonly said, breakfast is the most important meal of the day. And this is especially so since it’s going to be the meal you break your fast. Here are some nutritious intermittent fasting breakfast recipes you can try out the next time you’re in the kitchen.
Poached eggs and bacon on toast
The gentle sizzle of bacon on a pan is the perfect start to anyone’s morning. Imagine that meaty, savory smell that lingers in the air even when it’s in your stomach; how can anyone get mad after that? Make your breakfast more filling by topping your toast with eggs, and you never have to worry about a grumbling stomach amid an 11 am meeting again.
Preparation time: 5 minutes
Cooking time: 15 minutes
Makes: 1 toast
- 2 slices bacon
- 2 medium eggs
- 200 grams baby leaf spinach
- Salmon (optional)
- 1 slice of toast
- Sea salt
- Black pepper
- Bring a large pan of water to a gentle simmer.
- Swirl the water gently and then crack the eggs in; poach for 4 minutes or until the whites are just set.
- In the meantime, heat a deep frying pan, add a splash of water and throw in the spinach. Cook for 2 minutes until wilted.
- Remove the spinach and set it aside on a plate. Pan-fry the bacon until golden brown.
- Lay the spinach (and salmon) on the toast, season with salt and pepper.
- Top if all off with the poached eggs and bacon.
Chewy cinnamon rolls (Vegetarian)
There’s nothing quite like starting your day off with the welcoming fragrance of cinnamon and freshly baked bread. As implied by its name, these chewy cinnamon rolls are incredibly soft, chewy, and sweet.
Preparation time: 45 minutes, plus an hour and 45 minutes for the dough to rise
Cooking time: 20 minutes
Makes: 24 rolls
- 1 cup whole-wheat flour
- 3 cups all-purpose flour
- ¼ ounce active dry yeast
- 1 cup plain soymilk or milk
- ¾ cup of sugar
- ¼ cup of vegetable oil
- 1 teaspoon salt
- 4 egg whites
- ¼ cup trans-fat-free margarine
- 2 teaspoons cinnamon
- 1 cup powdered sugar
- ½ teaspoon pure vanilla extract
- 2 tablespoons soymilk or milk
- Combine the whole-wheat flour, 1 cup of the all-purpose flour, and the yeast in a large mixing bowl. Set aside.
- Combine the soymilk, ¼ cup of the sugar, the oil, and the salt in a saucepan and heat on low until warm. Stir to blend, and then add to the flour and yeast mixture. Whisk in the egg whites.
- Beat on high speed for about 4 minutes, occasionally stopping to scrape down the sides.
- Stir in most of the remaining all-purpose flour to make a stiff dough.
- Remove the dough from the mixing bowl and set it on a floured surface. Knead the dough for about 10 minutes, adding more flour by the tablespoon as needed to prevent sticking.
- Set the dough in an oiled bowl, and then turn it to oil the top of the dough bowl. Cover with a towel and let it rise in a warm place until doubled in size (roughly an hour).
- Punch the risen dough down and divide it into two pieces. Roll each piece of dough into a rectangle about ¼ inch thick.
- Melt the margarine and brush it onto the rectangle of dough. In a small cup, mix the cinnamon and the remaining ½ cup of sugar, and sprinkle the mixture evenly over both rectangles of dough.
- Roll up the rectangles, starting at the widest ends. Pinch the ends shut with your fingers and press the seams into the dough.
- Cut the rolls into 1-inch pieces, and place the slices cut side down in two oiled baking dishes or 9-inch round non-stick pans. Cover each dish with a towel or waxed paper, and let the rolls rise in a warm place until doubled in size (roughly 45 minutes). Preheat the oven to 375 degrees.
- Bake for 20 minutes.
- While the rolls are baking, prepare the glaze by mixing the confectioner’s sugar, vanilla, and 1 tablespoon of the soymilk. Add additional soymilk in increments of 1 teaspoon until the glaze is thick but pourable. Drizzle the glaze over the warm rolls; enjoy.
Chilli beef avocado burger
This might be our favorite! Also, if you’re concerned about practicing intermittent fasting while on a ketogenic diet, this recipe can be made with skipping the bun; you don’t have to give up one for the other. And here’s an example of how you can reap both diets’ health benefits – in a single dish!
Preparation time: 15 minutes
Cooking time: 10 minutes
Makes: 2 burgers
- 400 grams lean beef mince
- 2 red chilies
- Burger bun (optional)
- Sea salt
- Black pepper
- 1 ripe medium avocado
- 2 sundried tomatoes
- Juice of 1 lemon
- Combine the beef and half of the chopped chilies in a bowl, season with salt and pepper, then divide into four balls. Flatten each into a thin patty and set aside.
- Halve the avocados, scoop the flesh into a bowl and mash with a fork.
- Stir in the remaining chili, the sundried tomatoes, and the lemon juice with the mashed avocados.
- Put a tablespoon of the avocado mixture in the center of the two patties, then top each with the remaining patties. Press down the edges to seal the avocado in the middle of the burger.
- Heat a griddle pan to high heat, add the burgers, and cook for 5 minutes on each side until cooked through.
- If you decide to use buns, simply put the cooked avocado patties between two buns (you can use only one if you want to reduce the number of calories). To make yourself feel satiated for longer, consider using a full-grain bun option.
Cajun red beans and rice (Vegetarian)
If the thought of spending hours in the kitchen terrifies you, you’ll appreciate the fuss-free nature of this dish. So long as you make the rice ahead of time, you’ll find that this American, south-coastal traditional dish takes very little time to prepare.
Preparation time: 10 minutes
Cooking time: 15 minutes
Makes: 8 servings
- 3 tablespoons olive oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- ½ cup chopped green bell pepper
- 1 stalk celery, including green leaves, chopped
- ½ teaspoon salt
- 1 teaspoon cumin
- 1 tablespoon chili powder
- ½ teaspoon thyme
- Two 15-ounce cans dark red kidney beans, rinsed and drained
- 20½ cups cooked rice
- Fresh parsley for garnish
- Heat the olive oil in a large skillet. Cook the onions, garlic, bell pepper, and celery in the oil over medium heat until the onions are translucent (roughly 7 minutes). Add the salt, cumin, chili powder, and thyme. Stir to combine.
- Add the beans and mix well. Reduce the heat to low and continue cooking for several minutes until the beans are hot. Be sure to stir frequently to prevent sticking.
- Add the rice to the bean mixture and mix all the ingredients well. Cook for about 5 minutes to heat the rice through before serving. Garnish with sprigs of parsley; enjoy.
Hopefully, you can now see that intermittent fasting recipes aren’t complicated. You can adopt a fasting diet even if you’re a vegetarian; you’ll find that the intermittent fasting diet is complementary to many other diets as well.
Also, while you technically don’t need to change anything you eat during time-restricted feedings, intermittent fasting diet plan recipes typically tend to be more nutritious and satiating. Why? Well, because they’ll keep you full for longer. So you can adhere to the intermittent fasting diet in the long-run!