Meatless Monday Recipes & Tips

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Savory Spice Shop

Tags: Healthy cooking Meatless Monday Vegetarian

Juice cleanses, the Paleo diet, and kale-everything are all trends that have had their rise and fall in our modern food scene, but there’s one movement that’s surpassed them all: vegetarianism.

It’s easier than ever to find delicious, plant-based foods in grocery stores and restaurants. Even if you’re not up for completely cutting meat out of your life, skipping it for even one day of the week can be a great way to cook and eat something new! Here are some of my favorite recipes, spices, and tips for your next Meatless Monday. (Pictured above: Sweet & Sour Stir-Fry with Sesame Tofu)

Banana Cocoa Almond Smoothie

Breakfast

It can be difficult to find a breakfast that ticks all the boxes: carbohydrates for an energy boost, protein to keep you full, and a little fat to sustain you (even after that first cup of coffee starts to wear off). Our Banana Cocoa Almond Smoothie passes this test while tasting great too!

Key Ingredients:

  • Tofu adds some “secret” protein to each sip while also providing a super creamy texture.
  • A pinch Cayenne Pepper adds a subtle, warm chile note to the sweeter flavors of cocoa and cinnamon.

Pro Tip: If you’re more of a savory breakfast lover, skillet potatoes like these are awesome topped with a fried egg for an ovo-lacto start to your day. Want to keep it plant-based? Use oil instead of butter and top with scrambled tofu. Try them with Herbes de Provence Seasoning Salt, Capitol Hill Seasoning, or any of your favorite all-purpose blends.

Smoky Quinoa Burgers

Lunch

Many people are often concerned about getting enough protein on a vegetarian diet, but it isn’t actually as hard as you might think. Often, grains need to be paired with legumes in order to have all nine essential amino acids (read: building blocks of protein) to make them “complete.”

Key Ingredient:

Pro Tip: Need a super quick lunch? Top leafy greens with a drizzle of olive oil and white wine vinegar, and sprinkle on Bucktown Brown Mustard & Honey Rub for a honey mustard-dressed salad. Add any of your favorite salad toppings like sliced red pepper, cherry tomatoes, sunflower seeds, or a hardboiled egg.

Calabrian Hot Pepper Hummus

Snacks

Homemade vegetarian snacks are super easy and most can be prepped and portioned for the whole week.

Key Ingredients:

  • Chickpeas are good sources of fiber and protein, so pick up a can (or two) next time you’re at the store. Use them to mix up a batch of Crispy Tan-Tan Chickpeas or Calabrian Hot Pepper Hummus.
  • Nuts are perfect for snacking because they’re packed with nutrients like Vitamin E, protein, and heart-healthy unsaturated fats. Cinnamon Sugar Almonds are great to keep within arm’s reach, but if you like a bit of heat, you should definitely try sweet and spicy Moongphali Chatpata peanuts.

Pro Tip: If you’re pressed for time, skip making your own hummus! Upgrade the store-bought stuff with simple stir-ins like:

Grilled Veggie BBQ Pizza

Dinner

Here’s where you can get really creative – there are plenty of ways to make flavorful, meat-free dinners.

Key Ingredient:

Pro Tip: Park Hill Maple & Spice Pepper is an excellent choice for roasted vegetables! Sprinkle liberally on quartered Brussels sprouts and cubed sweet potato and roast in a 400-degree oven until tender. Serve the veggies with your favorite cooked legume (like Great Northern beans or chickpeas) on top of brown rice with a jarred or homemade pesto.

A few other great vegetable pairings:

 

Do you participate in Meatless Monday? Leave a comment with your vegetarian cooking “wins” or favorite Savory Spice + veggie pairing. If you want ideas, check out our vegetarian recipes! As always, if you make a dish that you’re proud of, remember to share it on Instagram or Facebook and tag it with #savoryspiceshop for us to see! 


Comments on this Article


(guest), on March 12, 2018

Thank you for this! I just started Meatless Monday's and this is very helpful.

(guest), on March 12, 2018

I have been vegetarian for nearly 30 years now, working my way to vegan. I love all the new recipes to make food more interesting.

(guest), on March 12, 2018

Thanks so much for having more plant-based recipes! I'm looking forward to trying them. We are meatless every day and

(guest), on March 12, 2018

I look forward to meatless Mondays! Thank you. Do you have a recipe for mushroom walnut loaf?

(guest), on March 12, 2018

Am clean eating and am so happy to have this feature on your site. I need new and fresh ideas which I’m finding here. Thanks so much! Have found many of your spices give my dishes the real umph that they need!

Ashlee Redger (registered user) on March 12, 2018

We don't have a mushroom walnut loaf recipe... yet! If you make one you love, please feel free to submit it—just look for the form in our Recipes tab!

(guest), on March 13, 2018

Judging by your comments within your recipes, I'm thinking you need to upgrade your understanding of fats - they are not unhealthy. Fats are necessary. Sugar is the culprit.

Ashlee Redger (registered user) on March 13, 2018

With nearly 1000 recipes from a variety of sources—customers, spice merchants, our Test Kitchen, etc.—we have acquired quite a few recipes for a variety of eating choices! While I agree that fats are a part of a healthy diet, what you should eat greatly depends on your lifestyle and health history so asking your doctor or dietician about nutrition is always the best option. Thanks for commenting!

(guest), on March 13, 2018

Thank you so much for making vegetarian options! I’ve been a vegetarian a long time and a lot of people think that vegetarians don’t like spices on their food LOL. I think it’s also important to remember that some veggies have more protein than even meats! I always appreciate your wonderful little spice shop and absolutely love the freshness. My favorite is your Capitol Hill seasoning...by far heavenly! Thanks a lot guys, keep up the good work!!! ????????????

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