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Learn How to Build a Balanced Plate 

Eat the Gains

Eat the Gains

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25-Minute Easy Vegan Broccoli Cheese Soup (Gluten-Free)

Last updated March 2, 2023 by Kelly Nardo | 44 Comments
This post contains affiliate links. Please read my policy page.

A bowl filled with vegan broccoli cheese soup topped with red pepper flakes and a spoon coming out of it. Next to it is another bowl of soup and a pot of soup.

This post was originally posted in January 2020 and sponsored in partnership with NOW Foods. All opinions expressed (as always) are my own. … [Read more...]

Filed Under: 30 Minute Meals, Appetizers, Dairy Free, Gluten Free, Low Carb, Main Course, Meal Prep, Meatless, One Pan, Paleo, Side Dishes, Stove Top, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Broccoli, Cashews, Coconut, Coconut Milk, Dairy Free, Gluten Free, Meal Prep, Nutritional Yeast, Paleo, Soup, Vegan, Vegetables, Vegetarian, Whole30

The Best Crispy Air Fryer Buffalo Cauliflower Wings

Last updated March 2, 2023 by Kelly Nardo | 27 Comments
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A plate of crispy air fryer buffalo cauliflower covered in buffalo sauce. Also on the plate is cut up celery, a ramekin of ranch, and a ramekin of buffalo sauce.

The best air fryer buffalo cauliflower wings! Crispy breading on the outside, perfectly tender cauliflower on the inside, and tossed in … [Read more...]

Filed Under: Air Fryer, Appetizers, Dairy Free, Gluten Free, Low Carb, Meatless, Paleo, Side Dishes, Vegetables, Vegetarian, Whole30 Tagged With: Air Fryer, Almond Flour, Appetizers, Buffalo, Buffalo Sauce, Cauliflower, Dairy Free, Gluten Free, Meal Prep, Paleo, Snacks, Vegan, Vegetables, Vegetarian, Whole30

Vegetarian Stuffed Delicata Squash with Quinoa & Apple

Last updated November 14, 2022 by Kelly Nardo | 8 Comments
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Stuffed delicata squash with quinoa, apple, goat cheese, cranberries, and pumpkin seeds, They are sitting on a baking sheet with some filling that has

Vegetarian Quinoa Stuffed Delicata Squash is packed with fall flavors like apple, dried cranberries, pumpkin seeds, and cinnamon. A perfect side dish … [Read more...]

Filed Under: Gluten Free, Main Course, Meatless, Oven, Side Dishes, Vegetables, Vegetarian Tagged With: Apple, Gluten Free, Quinoa, Vegan, Vegetables, Vegetarian

Buffalo Cauliflower Potato Soup

Last updated November 14, 2022 by Kelly Nardo | 12 Comments
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Large pot of vegan buffalo cauliflower potato soup garnished with green onions. Around it is a small bowl of green onions and a bowl of buffalo sauce.

Creamy Buffalo Cauliflower Potato Soup is perfect for a comforting and healthy plant-based meal. Made from cauliflower, potatoes, veggies, buffalo … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Main Course, Meal Prep, Meatless, One Pan, Paleo, Side Dishes, Stove Top, Vegan, Vegetables, Vegetarian Tagged With: Appetizers, Broth, Buffalo Sauce, Carrots, Cauliflower, Cayenne, Celery, Coconut Milk, Dairy Free, Garlic, Gluten Free, Lemon Juice, Meal Prep, Onion, Paleo, Potatoes, Vegan, Vegetables, Vegetarian, Whole30

Pumpkin Pie Milkshake

Last updated August 26, 2022 by Kelly Nardo | 4 Comments
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Close up of a pumpkin milkshake in a glass cup. It is topped with whipped cream and cinnamon with a straw sticking out of it. Behind it is another cup and a pumpkin.

This Pumpkin Pie Milkshake only has 6 ingredients and satisfies your craving for pumpkin pie, without all the baking! Made with vanilla ice … [Read more...]

Filed Under: Dairy Free, Desserts, Drinks, Gluten Free, Meatless, No Bake, Paleo, Snacks, Vegan, Vegetarian Tagged With: Cinnamon, Coconut Milk, Dairy Free, Gluten Free, Ice Cream, Paleo, Pumpkin, Snacks, Vegan

Peanut Butter & Jelly Stuffed Oatmeal Cups

Last updated February 11, 2022 by Kelly Nardo | 38 Comments
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A hand holding a peanut butter and jelly stuffed oatmeal cup with a bite taken out of it. Behind it is more on a baking rake.

Healthy Peanut Butter & Jelly Stuffed Oatmeal Cups are easy to make and require only 10 ingredients. They make a perfect grab-n-go breakfast, … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Meal Prep, Meatless, Oven, Snacks, Vegan, Vegetarian Tagged With: Almond Milk, Breakfast, Cinnamon, Dairy Free, Flax Seeds, Gluten Free, Jam, Maple Syrup, Meal Prep, Peanut Butter, Rolled Oats, Snacks, Vegan, Vegetarian

Healthy Baked Plantain Chips (Paleo)

Last updated April 29, 2022 by Kelly Nardo | 8 Comments
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A large baking sheet with homemade baked plantain chips spread out all over with a small dish of salsa.

Easy Baked Plantain Chips! All you need is green plantains, oil, and salt to make crispy, better than store-bought, homemade plantain chips. Perfect … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Meal Prep, Meatless, Oven, Paleo, Snacks, Vegan, Vegetarian, Whole30 Tagged With: Appetizers, Dairy Free, Gluten Free, Meal Prep, Paleo, Snacks, Vegan, Vegetarian

Berry Chia Jam

Last updated August 3, 2022 by Kelly Nardo | 11 Comments
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Overhead shot of a jar with berry chia jam with a spoonful of it overtop. Next to is a small bowl of chia seeds and a bowl of frozen berries.

No sugar added 2 ingredient Berry Chia Jam made with just frozen berries and chia seeds. Super easy to make and makes a great addition to add to … [Read more...]

Filed Under: Breakfast, Dairy Free, Gluten Free, Low Carb, Meal Prep, Meatless, Paleo, Stove Top, Vegan, Vegetarian, Whole30 Tagged With: Berries, Breakfast, Chia Seeds, Dairy Free, Gluten Free, Jam, Meal Prep, Paleo, Vegan, Vegetarian, Whole30

Grilled Carrots with Cinnamon & Chipotle

Last updated August 14, 2022 by Kelly Nardo | 2 Comments
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Overhead shot of grilled carrots on a plate topped with fresh herbs.

Grilled Carrots with Cinnamon & Chipotle combine sweetness, spice, and a little smokiness for a flavor-packed appetizer or side dish to any meal. … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Grill, Meal Prep, Meatless, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Carrots, Chipotle, Cinnamon, Dairy Free, Gluten Free, Grill, Meal Prep, Paleo, Vegan, Vegetables, Vegetarian, Whole30

Cauliflower Chickpea Curry

Last updated February 11, 2022 by Kelly Nardo | 10 Comments
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Large dutch oven filled with vegan cauliflower chickpea curry garnished with cilantro. Next to it is lime wedges and a bowl of white rice.

Easy Vegan Cauliflower Chickpea Curry loaded with chickpeas, veggies, potatoes, and coconut milk for an authentic Thai curry at home. Packed with … [Read more...]

Filed Under: 30 Minute Meals, Dairy Free, Gluten Free, Main Course, Meal Prep, Meatless, One Pan, Stove Top, Vegan, Vegetables, Vegetarian Tagged With: Cauliflower, Cayenne, Chickpeas, Coconut Milk, Curry Paste, Curry Powder, Dairy Free, Garlic, Ginger, Gluten Free, Meal Prep, Onion, Peppers, Sweet Potato, Tomato Paste, Turmeric, Vegan, Vegetables, Vegetarian

Instant Pot Pumpkin Soup

Last updated September 1, 2022 by Kelly Nardo | 15 Comments
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Overhead shot of Instant Pot pumpkin soup garnished with pumpkin seeds, chili pepper, and pepper. Next to it is more sliced peppers and another bowl.

Creamy Instant Pot Pumpkin Soup made with fresh pumpkin, jalapenos for some spice, and just 7 ingredients in total. Makes an easy and healthy soup … [Read more...]

Filed Under: Appetizers, Dairy Free, Gluten Free, Instant Pot, Lunch, Main Course, Meal Prep, Meatless, One Pan, Paleo, Side Dishes, Vegan, Vegetables, Vegetarian, Whole30 Tagged With: Appetizers, Broth, Cashews, Dairy Free, Garlic, Gluten Free, Jalapeno, Meal Prep, Onion, Paleo, Pumpkin, Vegan, Vegetables, Vegetarian, Whole30

Pumpkin Pie Butter

Last updated September 1, 2022 by Kelly Nardo | 57 Comments
This post contains affiliate links. Please read my policy page.

Jar filled with homemade pumpkin pie butter sprinkled with cinnamon. Next to it is a spoon with some on it, a pumpkin, and a plate of sliced apples in the back.

The taste of pumpkin pie in creamy butter form. This Pumpkin Pie Butter is perfect for spreading, dipping, and topping and it is paleo, vegan, … [Read more...]

Filed Under: Breakfast, Dairy Free, Desserts, Gluten Free, Low Carb, Meal Prep, Meatless, Oven, Paleo, Snacks, Vegan, Vegetarian, Whole30 Tagged With: Appetizers, Breakfast, Cinnamon, Cloves, Dairy Free, Ginger, Gluten Free, Maple Syrup, Meal Prep, Nutmeg, Paleo, Pumpkin, Snacks, Vegan, Vegetarian, Whole30

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About Kelly

Hey there, I’m Kelly! On Eat the Gains you’ll find easy, delicious, and healthy recipes that help your body thrive and promote balance, along with macro tracking tips and nutrition education.

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