Starch Solution Recipes

This round-up of Starch Solution recipes will show you just how flavorful and varied eating this way can be. There's no bland “diet food” here.

Whether you’re craving hearty comfort dishes, vibrant salads, or quick weeknight meals, these recipes prove that fueling your body with starch-based goodness can be both simple and seriously tasty. Many of these recipes are also Daniel Fast compliant.

If you’ve been curious about the Starch Solution or are already following Dr. John McDougall’s approach, you know it’s all about delicious, satisfying meals built around whole, plant-based starches like potatoes, rice, oats, and beans.

Starch Solution recipes do not use any oil, so there is no olive oil, no vegetable oil, and no avocado oil. In addition to being oil-free, these recipes do not contain any refined sugars. Finally, Starch Solution recipes tend to have lower dietary fat, so nuts, seeds, and avocados are used sparingly. We hope these recipes bless you on your plant-based weight loss journey.

Starch Solution Breakfast Recipes

Start your day with hearty, plant-based breakfasts that keep you full and energized. These recipes make mornings easy, delicious, and perfectly aligned with the Starch Solution.

1

Vegan Breakfast Burrito

This stick to your ribs hearty Vegan Breakfast Burrito is satisfying and full of flavor, but won't leave you feeling sluggish. Made with black beans, potatoes and veggies, this hot breakfast option is oil-free, soy-free, and nut-free.

Hearty Breakfast Burrito Recipe

2

Blueberry Millet Muffins

These flourless blueberry millet muffins are vegan, gluten-free, oil-free, and super healthy. Made with 9 key ingredients, these muffins are delightfully sweet, hearty, and great for breakfast, snack or side.

Blueberry Millet Muffins Recipe

3

Butternut Squash Breakfast Hash

This yummy vegan butternut squash breakfast hash will help you get your day started on the right foot. Made with whole plant food ingredients, this nutrient-dense hot breakfast takes less than 30 minutes to make. It's oil-free, gluten-free, nut-free, and low-fat. 

Butternut Squash Breakfast Hash Recipe

4

Carrot Cake Baked Oatmeal

This Carrot Cake Baked Oatmeal makes a beautiful breakfast to start the day. But, the fact is—I've also eaten it as an afternoon snack with herbal tea and dessert with banana nice cream. Yum! This baked oatmeal recipe is vegan, gluten-free, oil-free, and soy-free.

Carrot Cake Baked Oatmeal Recipe

5

Apple Cinnamon Muffins

These delicious and healthy oatmeal-based apple cinnamon muffins are great for meal prep. They're fiber-rich, vegan, gluten-free, oil-free, and made without added sugar. 

Apple Cinnamon Muffins Recipe

6

The Best Veggie Tofu Scramble

The Best Veggie Tofu Scramble is heavy on nutrient-rich veggies while still filling, protein-packed, and plate-cleaning delicious. This vegan tofu scramble is gluten-free, nut-free and oil-free.

Veggie Tofu Scramble Recipe

7

Lemon Blueberry Overnight Oats

Lemon Blueberry Overnight Oats are straight-up delicious! Made with whole plant food ingredients and bursting with lemony blueberry goodness, this healthy vegan recipe will become a staple in your meal prep rotation. You may also like our Blueberry Millet Muffins.

Lemon Blueberry Overnight Oats Recipe

8

Cherry Quinoa Breakfast Bake

This deliciously healthy vegan quinoa breakfast bake has a wonderful sweet and tart flavor from the cherries, dates, ginger, and lemon (or orange) zest. It's gluten-free, soy-free, oil-free, and great for meal prep.

Cherry Quinoa Breakfast Bake Recipe

9

Overnight Oats with Berries

These overnight oats with berries are simple, tasty, healthy, and will become a favorite go-to breakfast. You can make this with fresh or frozen berries, and it's gluten-free, soy-free, and vegan.

Overnight Oats with Berries Recipe

10

Matcha Overnight Oats

Matcha overnight oats are the perfect marriage between two of my favorite things to enjoy in the morning. The chewy, sweet, yet mellow grassy flavor of this grab-and-go breakfast might become a staple in your meal prep rotation. It's gluten-free, dairy-free and vegan.

Matcha Overnight Oats Recipe

11

Apple Cinnamon Overnight Oats

This healthy vegan Apple Cinnamon Overnight Oats recipe is not only yummy but makes a good case for helping with weight loss. The sweet, crisp apple pairs beautifully with chewy oats, plump juicy raisins, warm cinnamon, and crunchy walnut topping. Overnight oats are a quick, easy, and perfect grab-and-go breakfast for work, school, or traveling. This recipe is gluten-free, soy-free, and has no added sugar.

Apple Cinnamon Overnight Oats Recipe

Starch Solution Salads

Fresh, colorful, and satisfying, these salads are more than just a side. Each one is packed with nutrient-dense starches and vibrant veggies for a hearty meal or side dish.

12

Chickpea Sweet Potato Salad Recipe

This chickpea sweet potato salad is packed with roasted sweet potatoes, crispy chickpeas, and fresh greens. It's a deliciously healthy option for lunch or dinner. It's gluten-free, oil-free, soy-free, and vegan.

Chickpea Sweet Potato Salad Recipe

13

Tofu Banh Mi Salad

This vegan banh mi salad is bursting with flavor! Made with whole plant food ingredients, this bowl is satisfying, gluten-free, oil-free, and great for meal prep.

Tofu Banh Mi Salad Recipe

14

Jamaican Potato Salad

Enjoy a flavorful twist on a classic with this vegan Jamaican potato salad, perfect for potlucks and healthy dining.

Jamaican Potato Salad Recipe

15

Kale Lentil Salad

Packed with protein and nutrients, this kale lentil salad is the perfect healthy meal. It's gluten-free, oil-free, vegan, and Daniel Fast-approved.

Kale Lentil Salad Recipe

16

Vegan Caesar Salad

Each bite of this amazingly delicious and healthy vegan Caesar salad will satisfy any cravings. It's oil-free, gluten-free, soy-free, made with whole plant food ingredients, and takes only 10 minutes to whip up!

Vegan Caesar Salad Recipe

17

Vegan Chickpea Salad

This easy, one bowl vegan chickpea salad takes 10 minutes to whip up. It goes beautifully on a bed of mixed salad greens or wraps. It's gluten-free, soy-free, oil-free, and oh-so yummy!

Vegan Chickpea Salad Recipe

18

Asian Noodle Salad

This Asian Noodle Salad is as visually stunning as it is delicious. With the sweet and spicy Vegan Peanut Sauce, this salad will leave your taste buds dancing.

Asian Noodle Salad Recipe

19

Southwestern Salad in a Jar

This Southwestern Salad in a Jar has changed the meal prep game, y’all! Gone are the days of not having healthy options on the go and preparing salads in one container ahead of time only to find it wilted, soggy, and discolored.

Southwestern Salad in a Jar Recipe

Starch Solution Soups and Stews

Warm, comforting, and full of flavor, these soups and stews are ideal for cozy meals any time of year. They’re filling, nourishing, and 100% Starch Solution-friendly.

20

Butter Bean Stew

This hearty, flavorful butter bean stew is healthy comfort food at its best. It's gluten-free, soy-free, nut-free, oil-free, low-fat, high-protein, and vegan.

Butter Bean Stew Recipe

21

Split Pea and Kale Soup

This delicious split pea and kale soup is packed with nutrient-dense ingredients. It's great for meal prep and an easy weeknight meal, especially with the Instant Pot. It's gluten-free, low-fat, high-protein, and vegan.

Split Pea and Kale Soup Recipe

22

Vegan Butternut Squash Soup

This creamy, delicious vegan butternut squash soup is the perfect starter for the holidays or for any chilly fall or winter day. Made with whole plant food ingredients, this healthy, warm, comforting soup is fiber-rich, gluten-free, oil-free, low-fat, and packed with the antioxidant beta-carotene.

Vegan Butternut Squash Soup Recipe

23

Leek and Mushroom Soup

This leek and mushroom soup is a wonderful starter or side to pair with a salad. Or, turn this into a full, satisfying meal by adding kale and white beans. It's gluten-free, oil-free, low-fat, soy-free, nut-free, and vegan.

Leek and Mushroom Soup Recipe

24

Lentil Soup

This amazing Lentil Soup will become one of your go-to favorite recipes for lunch or dinner. Enjoy it with a baked sweet potato or side salad, and you're all set! This delicious and healthy soup is vegan, oil-free, gluten-free, soy-free, nut-free, and low-fat. It's also great for meal prep.

Lentil Soup Recipe

25

Cucumber Gazpacho Recipe

Cool down with refreshing cucumber gazpacho, a creamy plant-based soup packed with vibrant flavors and nutrients.

Cucumber Gazpacho Recipe

26

Red Kidney Bean Soup

This tasty, one-pot red kidney bean soup is the perfect healthy comfort food. Made in the Instant Pot, this red kidney bean recipe is gluten-free, soy-free, nut-free, oil-free, low-fat, grain-free, and vegan. 

Red Kidney Bean Soup Recipe

27

White Bean Kale Soup

This deliciously creamy one-pot white bean kale soup will warm you up on that chilly day. It's vegan, oil-free, gluten-free, nut-free, and low-fat.

White Bean and Kale Soup Recipe

28

Mushroom Barley Soup

Discover the delicious mushroom barley soup, a vegan, high-protein, and low-fat meal that is hearty, filling, and nutritious. Gluten-free option available.

Mushroom Barley Soup Recipe

29

Curry-Spiced Mushroom Potato Soup

This Curry-Spiced Mushroom Potato Soup takes mushroom potato soup to a whole new level. It's amazingly delicious, nutritious, easy on the waistline, and satisfying. This delicious soup is vegan, gluten-free, nut-free, soy-free, and low-fat.

Curry Spiced Mushroom Potato Soup Recipe

30

North African Chickpea Soup

This one-pot North African Chickpea Soup has become my family's new "go-to" meal. It packs bold flavors—the spices will transport your taste buds to the vibrant streets of Morocco. This satisfying harissa chickpea soup checks the box for nutritional density. As an added bonus, it takes less than 30 minutes to prepare. It's low-fat, high-protein, oil-free, gluten-free, soy-free, nut-free, vegan, and delicious!

North African Chickpea Soup Recipe

31

Red Lentil Dal

This Red Lentil Dal recipe is vegan and super easy to pull together. It's great on it's own or over rice. If you want to take it up a notch, wilt a handful of baby spinach or chopped rainbow chard and top with diced tomato.

Red Lentil Dal Recipe

32

Miso Chickpea and Mushroom Stew

This delicious vegan miso chickpea and mushroom stew is bursting with umami goodness from the miso. Packed with nutrient density, this easy, one-pot chickpea stew is oil-free, gluten-free, nut-free, low-fat, and loaded with healthy plant protein. It takes less than 30 minutes to whip up!

Miso Chickpea and Mushroom Stew Recipe

33

Detox Beet Soup

This detox Beet Soup is the perfect remedy for when you feel like you might be coming down with a cold or want to detox from unhealthy foods. It's a great way to kickstart a dietary reset.

Beet Soup Recipe

34

7-Minute Quick and Easy Black Bean Soup

In a pinch and need something super fast? This 7-Minute Quick and Easy Black Bean Soup will do the trick.

Fast Black Bean Soup Recipe

35

Pumpkin Curry Soup

Warm up with a delicious bowl of pumpkin curry soup. This recipe is packed with nutritious goodness and is ready in under 30 minutes.

Pumpkin Curry Soup Recipe

Starch Solution Dinner Recipes

From quick weeknight staples to crowd-pleasing favorites, these dinners prove that eating starch-based can be both satisfying and simple.

36

Stuffed Delicata Squash

This tasty and healthy stuffed delicata squash is perfect for the holidays. Made with whole plant food ingredients, this entree will fill you up but won't derail your weight-loss goals. It's vegan, gluten-free, oil-free, high-protein, high-fiber and low-fat.

Stuffed Delicata Squash Recipe

37

Vegan Lentil Loaf

Try our delicious vegan Lentil Loaf, a hearty and healthy addition to your holiday meals. Perfectly satisfying and gluten-free. Pair this with mashed potatoes, mushroom gravy, steamed broccoli, or vegan collard greens, for a complete and satisfying holiday dinner.

Lentil Loaf Recipe

38

Vegan Shepherd's Pie

Vegan Shepherd's Pie is the ultimate guilt-free comfort food. This delicious hearty meal is oil-free, gluten-free, and nut-free.

Vegan Shepherd's Pie Recipe

39

Cauliflower Steak with Butternut Squash Puree

This cauliflower steak sits on a silky bed of butternut squash puree. With only 7 ingredients, this lovely entrée is vegan, gluten-free, soy-free, nut-free, oil-free, and guilt-free.

Cauliflower Steak with Butternut Squash Recipe

40

Aloo Gobi

Explore the delightful flavors of Aloo Gobi, a comforting Indian-inspired curry with potatoes and cauliflower. It's gluten-free, nut-free, soy-free, oil-free, vegan, and Daniel Fast approved.

Aloo Gobi Recipe

41

Nourish Bowl Recipe

This plant-based nourish bowl is as pleasing to the taste buds as it is to the eyes. It's gluten-free, oil-free, and absolutely delicious.

Nourish Bowl Recipe

42

Green Goddess Tacos Recipe

Green Goddess Tacos are delicious, fast, and a great way to mix up taco Tuesday. These healthy vegan chickpea tacos are gluten-free, oil-free, and soy-free and take less than 30 minutes to make.

Green Goddess Tacos Recipe

43

Green Lentil Bolognese

Green Lentil Bolognese is a deliciously hearty and healthy vegan version of the traditional meat-based bolognese. Packed with protein and fiber, this whole food, plant-based entree is gluten-free, oil-free, soy-free, nut-free, and low-fat.

Green Lentil Bolognese Recipe

44

Veggie Chili

This hearty Veggie Chili is a go-to fav that I'll eat no matter what the weather is doing outside. It's vegan, gluten-free, oil-free and soy-free, and a meal prep favorite!

Veggie Chili Recipe

45

Vegan Puttanesca

This flavor-packed vegan puttanesca is made from whole plant food ingredients. It's deliciously hearty, protein-packed, high in fiber, oil-free, nut-free, and soy-free. This meal is healthy comfort food at its finest! 

Vegan Spaghetti alla Puttanesca Recipe

46

Split Mung Beans

This one-pot split mung beans recipe is high in protein, high fiber, low fat, and takes 30 minutes to make. It's oil-free, gluten-free, soy-free, nut-free, and satisfyingly delicious. A meal-prep favorite!

Split Mung Beans Recipe

47

Curried Butter Beans

These creamy curried butter beans are packed with protein, fiber, and flavor. The comforting spices in this Indian butter beans recipe hit the taste buds in all the right places. It's gluten-free, soy-free, nut-free, oil-free, low-fat, and vegan.

Curried Butter Beans Recipe

48

Mexican Rice Casserole

This tasty, vegan one-pot Mexican rice casserole is made in the Instant Pot. It's gluten-free, soy-free, oil-free, and takes less than 30 minutes to make.

Mexican Rice Casserole Recipe

49

Vegan Fajitas

These vegan mushroom fajitas are packed with flavor and great for cookouts or weeknight dinners. They're also gluten-free, oil-free, soy-free, nut-free, and low-fat.

Vegan Mushroom Fajitas Recipe

50

Vegan Enchilada Casserole

This gluten-free, vegan enchilada casserole is made with black beans, sweet potato, and spinach. It's absolutely out-of-this-world delicious! It's healthy comfort food at its best. This casserole is oil-free, soy-free, and a meal prep favorite. 

Vegan Enchilada Casserole Recipe

51

Natto Maki Bowl

This natto maki bowl is how you eat natto! Made with everything you'd put into a roll (and then some) but without all the fuss of roll. This natto bowl is packed with nutrients and beneficial probiotics. It's also gluten-free, nut-free, oil-free, and vegan. 

Natto Maki Bowl Recipe

52

High Protein Chickpea Tempeh Bowl Recipe

Try this high-protein chickpea tempeh bowl for a satisfying vegan meal packed with protein, grains, and vibrant veggies.

High Protein Chickpea Tempeh Bowl Recipe

53

Jamaican Rice and Peas

This Jamaican Rice and Peas is made in the Instant Pot with dried kidney beans and brown rice. You can enjoy this deliciousness with sauteed kale and mushrooms, vegan collard greens, vegan crab cakes, or vegan ackee. This dish is gluten-free, soy-free, nut-free, oil-free, and vegan.

Jamaican Rice and Peas Recipe

54

Vegan Chana Masala

Try this vegan chana masala recipe packed with flavor and comforting spices; a perfect addition to your meal rotation.

Vegan Chana Masala Recipe

55

Sweet and Smoky Black-Eyed Peas and Greens

This sweet and smoky black-eyed peas and collard greens meal is a soul food favorite. The sweetness from the dates and smokiness from the smoked paprika and chipotle chili powder hit the taste buds in all the right places.

Black Eyed Peas and Greens Recipe

56

Refried Bean Tostadas

These refried bean tostadas has a crunchy, spicy base with fresh baby arugula, cilantro, purple cabbage, lime juice, and topped off with a delicious drizzle of cashew cream.

Refried Bean Tostadas Recipe

57

Vegan Mac 'n Cheese

This Vegan Mac and Cheese will blow your mind! Made with whole plant food ingredients, it's creamy, oil-free, soy-free, satisfying, and delicious.

Vegan Mac and Cheese Recipe

58

Veggie Pizza for One

This healthy single-serving veggie pizza is vegan, oil-free, and soy-free. The no yeast crust is a thin crispy sprouted grain tortilla. 

Veggie Pizza Recipe

59

Veggie Stir Fry with Noodles

This Veggie Stir Fry recipe is made with brown rice noodles. Of course, rice would be fantastic with this; the noodles are just so much fun to eat.

Veggie Stir Fry with Noodles

Starch Solution Desserts and Sweets

Yes, you can enjoy dessert on the Starch Solution! These sweet treats are whole food, plant-based, and contain no refined sugar. Naturally satisfying, these Starch Solution treats can be enjoyed knowing they're sweetened with fruit.

60

Oatmeal Raisin Cookies (VEGAN, GLUTEN FREE)

These healthy Oatmeal Raisin Cookies, spiced with warm cinnamon, are crisp outside. The almond butter gives this little cookie a nice chew on the inside. Sweetened with date syrup and raisins, these cookies make a great dessert on their own or with banana nice cream. They are so legit; you can even enjoy them with a golden milk latte or pumpkin spice milk latte for breakfast.

Healthy Oatmeal Raisin Cookies Recipe

61

Tofu Chocolate Mousse

If you're looking for a guilt-free dessert that's both creamy and rich in chocolatey goodness, this vegan Tofu Chocolate Mousse is sure to satisfy your cravings!

Tofu Chocolate Mousse Recipe

62

Cherry Oat Fruit Pizza

This cherry oat fruit pizza is like a healthy version of a McDonald's cherry pie in pizza form. This dessert is made with whole plant food ingredients, so there's no added sugar. The base is a sprouted whole-grain tortilla topped with cherries, rolled oats, dates, ground flaxseeds, fresh lemon juice, and sliced almonds. This dessert fruit pizza is oil-free, soy-free, and delicious!

Cherry Oat Fruit Pizza Recipe

63

Black Forest Overnight Oats

These black forest overnight oats will help you get your day started on the right foot. Made with six ingredients, this yummy overnight oats recipe is vegan, gluten-free, soy-free, and nut-free.

Black Forest Overnight Oats Recipe

64

Healthy Fruit Pizza

This fast and easy fruit pizza is perfect for summertime. Made with whole plant food ingredients, this deliciously sweet and healthy fruit pizza is soy-free and vegan.

Healthy Fruit Pizza Recipe

65

Crustless Vegan Sweet Potato Pie

This Crustless Sweet Potato Pie is a healthy, plant-based version of the traditional soul food favorite. This pie is vegan, gluten-free, soy-free, and absolutely delicious. Make it extra special by topping it with a dollop of Sweet Cashew Cream.

Crustless Vegan Sweet Potato Pie Recipe

66

Banana Nice Cream

This guilt-free Banana Nice Cream is not only insanely yummy but also healthy and requires only one or two ingredients. This is a great way to use up those ripe bananas you didn't use for smoothies or oatmeal. Also, if your grocery store discounts ripe bananas, it'll be friendly on the wallet. There's no added sugar, just the fruit.

Banana Nice Cream Recipe

67

Starbucks Pink Drink Recipe

Craving that iconic Starbucks Pink Drink but aiming for a healthier, homemade version? This copycat Starbucks Pink Drink recipe delivers the same creamy, fruity delight with added nutritional benefits.

Copycat Starbucks Pink Drink Recipe

68

Healthy Peach Cobbler (Single-Serving)

This delicious single-serve healthy peach cobbler takes only 20 minutes to prepare. It's made with whole plant food ingredients and is gluten-free, oil-free, high in fiber, and has no added sugar.

Healthy Peach Cobbler Recipe

69

Chocolate Hummus

This delicious chocolate hummus recipe is kid-friendly and will help you get more beans into your nutrition plan. Made with whole plant food ingredients, this sweet, healthy dessert is gluten-free, low fat, and high in fiber. 

Chocolate Hummus Recipe

70

Matcha Oatmeal Cookies

Indulge in matcha oatmeal cookies that are soft, sweet, and packed with earthy flavor. A healthy twist on a classic treat.

Match Oatmeal Cookies Recipe

71

Pumpkin Spice Milk Latte

This Pumpkin Spice Milk latte is made without coffee and can be served warm or iced. With only 4 to 5 key ingredients, this delightfully sweet drink is gluten-free, vegan, and can easily be made nut-free or soy-free.

Pumpkin Spice Milk Latte Recipe

If you’re ready to take your plant-based journey to the next level, these recipes are just the beginning. For a deeper dive into the science, health benefits, and practical tips behind this way of eating, check out Dr. John McDougall’s book The Starch Solution. It’s packed with evidence-based guidance and even more mouthwatering recipes to help you thrive on a starch-centered, whole food, plant-based lifestyle, proving once and for all that carbs can be your best friend.

If you tried any of these Starch Solution Recipes, please leave a 🌟 star rating and let us know how it went in the 📝 comments! We appreciate your feedback for improvement.