Whole30 Recipes

4
Feb

Whole30 Recipes

Written by Nicole DeIorio, Marketing Intern

Whole30 isn’t a new diet fad. It’s a thirty-day commitment to eat clean with no cheat days! It’s a time dedicated to focus on your health by eating whole, nutritious food. Weight loss isn’t the main goal of this diet. It’s a time to reset your body by cutting out dairy, sugar, alcohol, grains, legumes, and other harmful chemicals. It’s a time to get to know your body – to understand what causes poor reactions like bloat or inflammation within it.

To help you get a better understanding of what you can eat on the Whole30 diet, read through the compiled list of recipes below!

Chicken Broccoli Cauliflower Rice Casserole

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45 Minute Cook Time

15 Minute Prep Time

Casserole

Cream sauce

Instructions

  • Preheat oven to 400F. Generously grease a 9″ by 9″ casserole pan with avocado oil (or olive oil).
  • layer in the cauliflower rice, broccoli, chicken, and green chiles into the pan.
  • In a medium sauce pan whisk together all the sauce ingredients, except the egg and tapioca flour. Bring to a boil, then reduce to a simmer.
  • In a cup, whisk the egg and pour into the sauce while stirring continuously. The sauce will begin to thicken, continue to stir to avoid clumping.
  • Next whisk in the tapioca flour and continue to simmer and whisk for about 1 minute until the sauce thickens and all the clumps are beaten out. Then pour the sauce over the casserole and bake on 400F for 45 minutes until the edges are browned.

 

Stuffed Pepper Soup

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TOTAL TIME: 45 minutes

Bell peppers, chopped tomatoes and lean ground beef are simmered in broth with onions and garlic, then topped with brown rice – everything you love about stuffed peppers, in a soup!

INGREDIENTS:

  • 3 cups cooked brown rice (omit for paleo diet)
  • 1 lb 95% lean ground beef
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped red bell pepper
  • 1 cup finely diced onion
  • 3 cloves garlic, chopped
  • 2 cans (14.5 oz each) cans petite diced tomatoes
  • 1 3/4 cups tomato sauce
  • 2 cups reduced sodium, fat-free chicken broth
  • 1/2 tsp dried marjoram
  • salt and fresh pepper to taste

DIRECTIONS:

STOVE TOP:

  1. In a large pot or dutch oven, brown ground meat on high heat and season with salt.
  2. Drain fat if any, reduce heat to medium-low, then add peppers, onions and garlic.
  3. Cook about 5 minutes on low heat.
  4. Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and simmer on low heat for 30 minutes.
  5. Serve about 1 1/2 cups of soup in each bowl and top with 1/2 cup cooked brown rice.

INSTANT POT:

  1. Press saute button on Instant Pot, spray the pot with nonstick spray, add the ground meat and salt and cook until no longer pink, 5 to 8 minutes.
  2. Drain fat if any, then add peppers, onions and garlic and cook 4 to 5 minutes.
  3. Add tomatoes, tomato sauce, chicken broth, marjoram and season with salt and pepper to taste. Cover and cook high pressure 15 minutes. Natural release.
  4. Serve about 1 1/2 cups of soup in each bowl and top with 1/2 cup cooked brown rice.

Note: since there is no evaporation in the pressure cooker, you can reduce the broth by 1/2 cup.

 

Pollo in Potacchio (Braised Chicken With Tomatoes And Rosemary)

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Pollo in Potacchio is an Italian braised chicken dish made with tomatoes, rosemary and garlic. The chicken cooks until it’s fork tender, which is great served with pasta, noodles, spaghetti squash or polenta.

INGREDIENTS:

  • 10 skinless chicken thighs on the bone, 5 oz each
  • kosher salt and fresh black pepper
  • 3 – 4 small sprigs fresh rosemary
  • 1 tbsp + 1 tsp olive oil
  • 1 large yellow onion, finely chopped
  • 4 garlic cloves, chopped
  • 1 celery stalk, chopped
  • 1 carrot, chopped
  • pinch red pepper flakes, optional
  • 2 cups Imported crushed tomatoes (Tuttoroso)
  • 1/4 tsp dried marjoram
  • 1/4 cup dry white wine (Omit for Whole30)
  • 2 cups low sodium, fat free chicken broth
  • kosher salt and fresh black pepper

DIRECTIONS:

Dutch Oven

  1. Lightly season the chicken with salt and fresh pepper. Place a Dutch Oven or large heavy pot on medium-high heat. Add 1 tbsp oil, when hot add the chicken and sear until browned on all sides, about 6-7 minutes on each side. Transfer chicken to a dish and set aside.
  2. Sauté garlic and onions (and red pepper flakes if using) in remaining oil; sauté until golden, about 3 minutes, stirring occasionally. Add celery and carrots and saute on medium-low for about 2-3 minutes, until soft. Add the wine and chicken broth, scraping any caramelized bits from the bottom with a wooden spoon.
  3. Add tomatoes, marjoram, reduce heat to low, adjust salt and pepper to taste and simmer for 30 minutes.
  4. Add the chicken and rosemary to the sauce, partially cover and cook slowly on low heat for another 25 – 30 minutes, stirring occasionally, adding water if needed.

Slow Cooker:  

  1. Start with the same directions step 1 and 2 on the stove, reducing the chicken broth to 1 cup. Transfer to the slow cooker with the remaining ingredients and cook on low for 8 hours.

Instant Pot:  

  1. Lightly season the chicken with salt and fresh pepper. Press saute on the Instant Pot and add 1/2 tbsp oil,  brown half of the chicken and sear until browned on all sides, about 6-7 minutes on each side. Transfer chicken to a dish and set aside, repeat with the remaining 1/2 tbsp oil and chicken. Set aside.
  2. Add remaining teaspoon oil, add garlic, onions (red pepper flakes if using) celery and carrots and saute on medium-low for about 3 to 4 minutes, until soft. Add the wine and 1 cup chicken broth, scraping any caramelized bits from the bottom with a wooden spoon.
  3. Add tomatoes, marjoram, adjust salt and pepper to taste and mix, return the chicken to the pot, add the rosemary to the sauce, cover and cook high pressure 30 minutes, natural release.

 

Leftover Ham Bone Soup With Potatoes And Cabbage

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If you’re making a big bone-in ham for the holidays this year, don’t throw away the leftover ham bone once all the meat’s been cut off. It’s a key ingredient in this soup that adds instant flavor with minimal effort!

INGREDIENTS:

  • cooking spray
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1/2 cup chopped celery
  • 2 medium carrots, peeled and sliced
  • 4 cups (1 carton) less sodium chicken broth
  • 10 ounces (2 medium) yukon gold potatoes, peeled and diced small
  • 1 leftover ham bone
  • 5 ounces chopped leftover ham
  • 1 small head cabbage, cored and chopped (13 oz)

DIRECTIONS:

Instant Pot:

  1. Assuming your electric pressure cooker has a saute option, press the saute button and spray with oil, add the onions, celery, and garlic and saute, 4 to 5 minutes.
  2. Add the chicken broth, carrots, 1 1/2 cups water, potatoes, ham bone and ham and cook high pressure 20 minutes.
  3. Let the steam release naturally. Add the cabbage and cook 5 minutes high pressure. Natural or quick release.

To cook on the stove top:

  1. Follow the same directions as above in a large pot or Dutch oven, cook covered low 1 hour adding the cabbage during the last 10 to 15 minutes. Cook until the cabbage and vegetables are tender.

 

Turkey Chili Stuffed Acorn Squash

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What happens when you stuff an acorn squash with turkey chili? You have an edible bowl that’s not just good for you, it tastes great too!

INGREDIENTS:

  • 2 acorn squash, halved, seeded
  • 1 pound 93% lean ground turkey
  • 1/2 teaspoon kosher salt
  • 1/3 cup onion, chopped
  • 2 cloves garlic, crushed
  • 10 ounces canned Rotel mild tomatoes with green chilies
  • 1/2 cup canned tomato sauce
  • 1/2 cup water
  • 3/4 tsp cumin
  • 1/4 tsp chili powder
  • 1/4 tsp paprika
  • 1 bay leaf
  • 6 tablespoons shredded sharp cheese (omit for Whole 30 and dairy free)
  • fresh cilantro, for garnish

DIRECTIONS:

  1. Preheat oven to 400F degrees. Spray a baking sheet with nonstick spray.
  2. Place squash halves on the baking sheet, cut sides down. Bake until soft, 30 to 35 minutes.
  3. Meanwhile, in a large skillet, brown turkey over medium-high heat, breaking it up as it cooks into smaller pieces and season with salt and pepper.
  4. When meat is browned and cooked through add onion and garlic; cook 3 minutes over medium heat.
  5. Add the can of Rotel tomatoes, tomato sauce, water, cumin, chili powder, paprika, and bay leaf.
  6. Cover and simmer over medium-low heat about 25 minutes stirring occasionally.
  7. Remove bay leaf, flip the squash over and fill each half with 3/4 cup chili.
  8. Top with cheese and bake until melted, about 5 minutes. Top with cilantro.

To reheat, bake in a 350F oven 20 to 25 minutes or until heated through.

 

Chicken Cacciatore Recipe (Instant Pot)

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Chicken Cacciatore made in an Instant! The sauce is hearty and chunky, loaded with chicken, tomatoes, peppers and onions (sometimes I add mushrooms too!) Great over pasta, squashta, rice or polenta.

INGREDIENTS:

  • 4 chicken thighs, with the bone, skin removed
  • kosher salt and fresh pepper to taste
  • olive oil spray
  • 1/2 can (14 oz) crushed tomatoes (Tuttorosso my favorite!)
  • 1/2 cup diced onion
  • 1/4 cup diced red bell pepper
  • 1/2 cup diced green bell pepper
  • 1/2 teaspoon dried oregano
  • 1 bay leaf
  • 2 tablespoons chopped basil or parsley for topping

DIRECTIONS:

  1. Season chicken with salt and pepper on both side.
  2. Press saute on the Instant Pot, lightly spray with oil and brown chicken on both sides a few minutes. Set aside.
  3. Spray with a little more oil and add onions and peppers. Sauté until soften and golden, 5 minutes.
  4. Pour tomatoes over the chicken and vegetables, add oregano, bay leaf, salt and pepper, give it a quick stir and cover.
  5. Cook high pressure 25 minutes; natural release.
  6. Remove bay leaf, garnish with parsley and serve over pasta, squasta or whatever you wish!

 

Grilled Salmon With Avocado Bruschetta

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Grilled salmon is so easy to make with this foolproof method, you’ll be grilling it outdoors all summer long! Topped with this fresh avocado bruschetta, this dish just screams summer!

INGREDIENTS:

  • 4 wild salmon filets (6 oz each)
  • 1/4 tsp kosher salt
  • black pepper
  • cooking spray

For the avocado bruschetta: (makes 2 1/4 cups)

  • 1/4 cup chopped red onion
  • 1 tbsp extra virgin oil
  • 1 tablespoon balsamic vinegar
  • kosher salt and fresh cracked pepper to taste
  • 2 medium vine ripe tomatoes
  • 2 small cloves garlic, minced
  • 2 tbsp fresh basil leaves, chopped
  • 4 ounces diced avocado, from 1 small

DIRECTIONS:

  1. Combine onion, olive oil, balsamic, 1/4 tsp kosher salt and pepper. Set aside a 5 minutes.
  2. Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional 1/8 tsp salt and pepper to taste. Set aside and let it sit at least 10 minutes.
  3. Preheat a gas grill to medium-high. Oil the grates generously to prevent the fish from sticking.
  4. Season salmon with salt and fresh ground black pepper to taste.
  5. Place skin-side-down on the grill. Close the lid and cook without turning for 8 o 10 minutes (depending on thickness), or until the salmon is just cooked through. The skin will char but will prevent the fish from drying out.
  6. Remove and cover with foil; rest for 2 to 3 minutes while adding the avocado to the bruschetta.
  7. Serve topped each with generous 1/2 cup avocado bruschetta.

 

Shoyu Ahi Poke

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Shoyu Ahi Poke is the traditional Hawaiian dish of raw fish seasoned with soy sauce and sesame oil.

INGREDIENTS:

  • 1 lb sushi grade tuna, cut into 3/4 inch cubes
  • 1/4 cup thin sliced onions
  • 1/2 cup sliced scallions, green parts only
  • 2 tbsp reduced sodium soy sauce* (use coconut aminos for Whole30/Paleo)
  • 1 teaspoon sesame oil
  • 1/2 teaspoon sambal oelek or sriracha

DIRECTIONS:

  1. In a medium bowl combine all the ingredients and gently fold until mixed well.
  2. Serve immediately or cover tight and refrigerate for up to a day.
  3. If you let it marinate, you may need to add another splash of soy sauce to taste.

*use gluten-free soy sauce for gluten-free diets.

 

Asparagus Egg And Bacon Salad With Dijon Vinaigrette

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Asparagus Egg and Bacon Salad with Dijon Vinaigrette is the perfect easy Spring salad made with just a few simple ingredients – asparagus, hard boiled egg and bacon tossed with a Dijon vinaigrette.

INGREDIENTS:

  • 1 large hard boiled egg, peeled and sliced
  • 1 2/3 cups chopped asparagus
  • 2 slices cooked and crumbled center cut bacon (check labels for Whole30)
  • 1/2 tsp Dijon mustard (check label for Whole30)
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon red wine vinegar
  • pinch salt and pepper, to taste

DIRECTIONS:

  1. Bring a pot of water to a boil, add the asparagus and cook 2 to 3 minutes, until tender yet firm. Drain and run under cold water to stop it from cooking further. Set aside.
  2. In a small bowl mix the Dijon, oil, vinegar and a pinch of salt and pepper.
  3. Arrange the asparagus on a plate, top with egg and bacon and drizzle with the vinaigrette. Enjoy!

 

Sheet Pan Balsamic-Herb Chicken And Vegetables

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This easy, 30 minute sheet-pan dinner is loaded with vegetables and seasoned with balsamic and herbs.

INGREDIENTS:

Chicken:

  • 16 ounces boneless, skinless chicken breasts, halved
  • 1 tbsp balsamic vinegar
  • 1/2 tbsp extra-virgin olive oil
  • 2 cloves crushed garlic
  • 2 teaspoons chopped basil
  • 1 teaspoon chopped parsley
  • 3/4 teaspoon kosher salt

Balsamic Veggies:

  • olive oil spray
  • 1 large red bell pepper, cored and cut into 1-inch pieces
  • 1 medium (7-ounce) zucchini, quartered lengthwise and cut into 1-inch cubes
  • 1 cup asparagus, cut into 1-inch pieces
  • 1 medium red onion, cut into 1-inch pieces, layers separated
  • 1 cup cauliflower florets
  • 2 tbsp balsamic vinegar
  • 1 1/2 tbsp extra-virgin olive oil
  • 1 teaspoon kosher salt
  • freshly ground black pepper
  • 2 teaspoons chopped basil
  • 1 teaspoon chopped parsley

DIRECTIONS:

  1. Preheat the oven to 450 degrees F. Line a large sheet pan with parchment, if desired.
  2. Season chicken with 1 tablespoon balsamic, 1/2 tablespoon olive oil, garlic, 2 teaspoons dried basil, 1 teaspoon dried parsley and 3/4 teaspoon salt.
  3. Marinate while you prep the vegetables, the longer the better.
  4. In a large bowl toss the vegetables with 2 tablespoon balsamic, 1 1/2 tablespoons olive oil, 3/4 teaspoon salt, black pepper, 2 teaspoon basil and 1 teaspoon parsley.
  5. Spread out onto the sheet pan. Nestle the chicken in with the vegetables and roast until tender in the lower rack of the oven, about 20 minutes until the chicken is cooked through.
  6. Serve right away.

Freezer Friendly

  1. Let the cooked dish cool completely.
  2. Portion it into freezer containers and freeze for up to 3 months.
  3. To serve, thaw in the refrigerator overnight.
  4. Reheat in a 325°F oven until warmed through 20 minutes.

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