I've been vegan for over 7 years, and this tropical morning smoothie has entirely changed how I think about eating. Scroll down to the recipe card for exact quantities or keep reading for the full story behind it.

WHY I LOVE THIS RECIPE?

I used to start every morning with a smoothie packed with protein powder, nuts, and three bananas. I thought I was being healthy, but I was bloated by 10 AM every single day.

It took me a full digestive reset and then starting my high raw vegan journey to finally understand what was going wrong. My morning body needed simplicity, not a lab experiment.

I prefer to drink this smoothie mid-morning or for my lunch so I can reserve my breakfast for fresh, whole, water-rich fruits.

This tropical morning smoothie is the result of months of testing what actually makes me feel amazing. No bloating. No heaviness. Just that clean, light, energized feeling that should come with a good breakfast.

When I switched to this combination, the bloating I'd lived with for 18 months cleared up in just a few days. That's when I knew I had found something real.

The mango, strawberries, and pineapple give it that bright tropical flavor. The banana makes it creamy. The spinach adds nutrition without changing the taste. And the chia and flax give you staying power without the digestive weight of heavier fats. Every ingredient is there for a reason.

WHY YOU'LL LOVE IT TOO

• Ready in 5 minutes. from fridge to glass, no complicated steps
• One blender, minimal cleanup, perfect for busy mornings
• No protein powder, no dairy, no processed ingredients, just real food
• Naturally sweet and yummy, no added sugar needed
• Dairy-free, gluten-free, raw vegan, and whole food plant-based
• Costco shortcut available (I'll tell you exactly which bag to grab)
• Keeps you satisfied without feeling heavy or bloated

INGREDIENTS YOU'LL NEED

Here are the simple ingredients you'll need. Scroll down to the recipe card for exact quantities and details.

💡 All ingredients should be whole and unprocessed; that's what makes this smoothie work so well for digestion.

• Banana: The riper the better, more natural sweetness, easier to digest.
• Mango: fresh or frozen. Brings tropical flavor and natural sweetness.
• Strawberries: frozen and unsweetened. The frozen ones are preferred because they won't turn bad as fast as the fresh ones. I always keep a bag in the freezer.
• Fresh orange: I prefer the cara version, sweeter with a light pink color. Remove the peel and add to your blend mix.
• Pineapple: chunks, fresh or frozen. Adds brightness and naturally supports digestion.
• Fresh spinach: You will not taste it. The fruits completely cover it.
• Chia seeds: Omega-3s, fiber, and satiety without heaviness.
• Ground flax seeds: Omega-3s and hormone support. Use the ground one for better absorption.
• Water or coconut water: Coconut water adds a little sweetness and electrolytes.

🛒 The Costco Shortcut:

Look for the Wawona Organic Daybreak Blend at Costco so you do not need to buy individual packets of each fruit.

This blend contains mango, strawberries, peach, and pineapple (all organic) in one bag.

Add just one or two bananas, spinach, chia, flax, and water. Blend the all thing and it will be done in 3 minutes flat.

This is what I do on busy weekday mornings.

HOW TO MAKE IT (STEP-BY-STEP)

You can jump to the recipe for the exact measurements; the section below is just an overview.

1. Step 1: Add the banana, mango, strawberries, pineapple, and a fresh orange.

2. Step 2: Add the chia seeds and ground flax seeds.

3. Step 3: Add the fresh spinach, the water, or coconut water. Blend everything until completely broken down, smooth and creamy.

4. Step 4: Pour into a glass and drink immediately for maximum freshness and nutrient absorption.

SUBSTITUTIONS/VARIATIONS

• Spinach → if you're new to greens in smoothies, start with just one small handful. You can also use baby kale or romaine lettuce as alternatives.
• Banana → if you prefer sweeter, use two bananas. For a thicker texture without bananas, frozen mango works beautifully.
• Coconut water → plain water works perfectly fine. Coconut water just adds a subtle sweetness and extra electrolytes.
• Chia seeds → can be swapped for hemp seeds for a slightly nuttier flavor and similar omega-3 profile.
• Flax seeds → make sure you use ground flax, not whole. Whole flax seeds pass through your system without being absorbed properly.

Variations

• Berry forward - double the strawberries and reduce the mango. More antioxidants, slightly more tart.
• Green power version - add a second handful of spinach and a small piece of cucumber for extra hydration and chlorophyll.
• Citrus burst - add the juice of half an orange or a squeeze of lime. Brightens the entire smoothie.

STORAGE TIPS

• Best consumed immediately - this smoothie is at its most nutritious and most delicious right after blending. The enzymes in fresh fruit are most active immediately after blending.
• Refrigerator - if you need to make it ahead, store in a sealed glass jar for up to 24 hours. The chia seeds will thicken it, just shake and add, if necessary, some water or coconut water before drinking.
• Meal prep tip - pre-portion your fruits, chia, and flax into individual freezer bags. In the morning, just dump the bag into the blender, add fresh coconut water or regular water, and blend. Done in under 3 minutes.

TIPS FOR MAKING REALLY GOOD...

The very best Tropical Morning Reset Smoothie comes from a few small details that make a big difference:

• Use ripe bananas — the riper, the better. Brown spots on the peel mean maximum natural sweetness and the easiest digestion. Freeze your ripe bananas before they go bad; they make the creamiest smoothies.
• Start with less liquid — you can always add more. Starting with 1 cup gives you a thick, milkshake-like texture. Add more for a thinner drink.
• Use frozen fruit for thickness — if you want a colder, thicker smoothie, use frozen mango and frozen strawberries. This is my preference.
• Don't skip the flax — it dissolves completely, and you won't taste it. But the omega-3 and fiber benefits are real and worth the added tablespoon.
• Drink it right away — don't let this sit for an hour before drinking. The nutritional quality is best immediately after blending.

FREQUENTLY ASKED QUESTIONS

YOUR TURN

Have you tried making this Tropical Morning Reset Smoothie? I'd love to hear how it went.

Drop a comment below, tell me if you used the Costco shortcut, what variation you tried, or how it made you feel. I read every single comment.

And if you want to see me make this in real time and follow my full raw vegan chef training journey, come find me on YouTube at @malikazsani. I'm documenting everything: the recipes, the discoveries, and what actually work.

RECIPE CARD

Tropical Morning Reset Smoothie

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A gentle, digestion-friendly morning smoothie made entirely from whole fruits and seeds, no protein powder, no nuts, no bloating. Just real food from the earth, exactly as nature made it.

• Total Time: 5 minutes
• Yield: 1 1x

Ingredients

Units USM

• 1 ripe banana
• 1 orange
• ¼ cup strawberries
• ¼ cup pineapple chunks
• 2 cups spinach
• 1 tablespoon chia seeds
• 1 tablespoon ground flax seeds
• 1 cup water or coconut water

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Instructions

1. Add the banana, mango, strawberries,  pineapple, and a fresh orange.

2. Add the fresh spinach, the water, or coconut water.

3. Add the chia seeds and ground flax seeds. Blend everything until completely broken down, smooth and creamy.

4. Pour into a glass and drink immediately for maximum freshness and nutrient absorption.

Notes

Costco shortcut: You can use the Wawona Organic Daybreak Blend, it contains mango, strawberries, and pineapple all in one bag. Add banana, spinach, chia, flax, and water. Done. Best drunk within 15 minutes of blending, chia and flax thicken the smoothie as it sits. Start with 1 banana if you prefer a lighter smoothie, 2 if you want it sweeter, creamier and more filling.

• Author: Malika
• Prep Time: 5
• Category: Breakfast
• Diet: Dairy-Free, Gluten-Free, Vegan

The post Tropical Morning Reset Smoothie appeared first on Malika Sani.

Mornings in my house are usually busy. Most days, I’m heading to the gym early, then working on my blog, getting the kids and myself ready, and out the door for school and work. Everything moves fast, and breakfast needs to be simple, nourishing, and already figured out.

That’s why overnight oatmeal has become such a staple for me.

When I’m short on time, I’ll quickly prep a cooked oatmeal in the morning. But when I have a little more breathing room, usually on the weekend, I go into full meal-prep mode and make several small breakfast jars at once, one for every morning. It honestly only takes about seven minutes to prepare them all, and then breakfast is done for my entire week.

What I love is that I could eat this oatmeal every single morning and never get tired of it. When I am ready to eat, I put one jar without the lid in the microwave for 2 minutes to warm up, and it's ready! It’s simple, flavorful, and keeps me full for most of my morning. I don’t find myself snacking or thinking about food after eating that breakfast. It hits all the macros I’m aiming for, especially protein, in one easy-to-go breakfast. It’s not too sweet, not too heavy, easy to digest, and it just feels good in my body.

I also love how flexible it is. I rotate flavors depending on my mood. Sometimes chocolate, sometimes mocha, sometimes vanilla, and cinnamon. Same base, different vibes.

Here is the link to the protein powder I personally use and love. It’s one of the few plant-based protein powders I’ve found that actually tastes good, isn’t overly sweet, is high in protein, low in carbs and fats, and is still reasonably priced. Below are the photos of the different flavors, so you can see the options too.

This overnight oatmeal checks every box for me. It’s simple, efficient, nourishing, and perfectly aligned with how I want to eat and feel in the morning.

WHY I LOVE THIS RECIPE (in summary)?

• It takes less than 7 minutes to prep for all my morning breakfasts,
• It uses real food sweetness, no syrups
• It keeps me full for hours
• It helps me hit my protein target effortlessly
• It makes mornings calmer and simpler

This is one of those recipes that will help you be consistent, with no need to be perfect.

WHY YOU'LL LOVE IT TOO

• Awesome taste, comfort food
• Naturally sweet from banana and dates
• High-protein without tasting artificial
• No cooking required
• Easy to digest and satisfying
• Perfect for batch prep

If you struggle with rushed mornings or skipping breakfast, this recipe is a game-changer.

INGREDIENTS YOU'LL NEED

Here are the simple ingredients you'll need. Scroll down to the recipe card for exact quantities and details.

• Rolled Oats (I love this Sprouted one from Costco)
• Banana
• Medjool Date
• Vegan Protein Powder (mocha flavor here)
• Almond Milk
• Chia Seeds
• Fresh Blueberries
• Cinnamon
• Creatine 

HOW TO MAKE IT (STEP-BY-STEP)

You can jump to the recipe for the exact measurements; the section below is just an overview.

1. Blend the creamy base: Add banana, date, almond milk, protein powder, and cinnamon to a blender. Blend until smooth.

2. Combine oats, chia, creatine, and liquid: Pour the mixture into the jar containing the oats and chia. Stir until thoroughly mixed.

3. Add blueberries: Gently add the fresh blueberries. They can stay on top of the mixture.

4. Refrigerate overnight and enjoy: Cover and refrigerate ideally overnight (if not for at least 4 hours). In the morning, enjoy it as is, or microwave it for 2 minutes if you prefer it warm.

STORAGE TIPS

• Store in an airtight container or mason jar,
• Keeps well in the fridge for up to a week,
• Ideal for batch-prepping multiple jars.

TIPS FOR MAKING REALLY GOOD...

• Use a ripe banana for better sweetness,
• Medjool dates blend smoothly than dry dates,
• If the texture gets too thick, add milk in the morning,
• Warm this up for 2 minutes in the microwave before eating.

FREQUENTLY ASKED QUESTIONS

YOUR TURN

Have you tried overnight oatmeal before?

Tell me in the comments 👇:

• Do you prefer overnight or cooked oats?
• What toppings would you add?

RECIPE CARD

Overnight Oatmeal with Protein Powder for Busy Mornings

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Creamy and naturally sweet, this overnight oatmeal is the kind of breakfast that feels like a treat and supports your fitness and macros goals.
If you love my cooked oatmeal, this is its cooler, no-cook version. Same comforting flavors with zero morning effort, perfect for meal prep.

• Total Time: 5 minutes
• Yield: 1 1x

Ingredients

Units USM

• ½ cup rolled oats
• ½ banana
• 1 Medjool date
• 1 scoop plant-based protein powder
• 1 cup almond milk
• 1 tablespoon chia seeds
• ¼ cup blueberries
• 1 teaspoon cinnamon

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Instructions

1. Blend the creamy base: Add banana, date, almond milk, protein powder, and cinnamon to a blender. Blend until smooth.
2. Combine oats, chia, creatine, and liquid: Pour the mixture into the jar containing the oats and chia. Stir until thoroughly mixed.
3. Add blueberries: Gently add the fresh blueberries. They can stay on top of the mixture.
4. Refrigerate overnight and enjoy: Cover and refrigerate ideally overnight (if not for at least 4 hours). In the morning, enjoy it as is, or microwave it for 2 minutes if you prefer it warm.

Notes

This overnight oatmeal is one of those recipes that makes my mornings easier. When life is busy, having breakfast already done helps me stay consistent without overthinking food.

• Author: Malika
• Prep Time: 5 minutes
• Cook Time: 0 minutes
• Category: Breakfast
• Cuisine: American
• Diet: Vegan

Nutrition

• Serving Size: 540
• Calories: 420
• Fat: 9
• Carbohydrates: 55
• Protein: 32

The post Overnight Oatmeal with Protein Powder for Busy Mornings appeared first on Malika Sani.

WHY I LOVE THIS RECIPE?

The classic mashed potato recipe usually calls for butter, milk, cream, or even mayo. But you know me. I’m all about macro-friendly, lower-calorie meals that still taste amazing. So I created a lighter version that blends Yukon Gold potatoes, a touch of sweet potato, nutritional yeast, and cauliflower as the natural binding agent instead of using dairy or oil.

It turns out creamy, silky, and so satisfying. Honestly, it tastes just as comforting as the traditional version, but without the heaviness or calories.

The idea of using cauliflower as a binder came from a YouTube video by Chef Derek Samo. His exact recipe wasn’t available anywhere, so I took the inspiration and created my own version based on the method he shared.

What I love most is how perfectly the cauliflower blends into the potatoes. You can’t taste it at all, but it adds body, volume, and that velvety texture we love, while keeping the dish light. The sweet potato brings just enough warmth and subtle sweetness without overpowering the flavor.

This has officially become my go-to mashed potato recipe for holiday dinners, cozy meals at home, and any moment when I want a comforting, macro-friendly side that supports my goals.

WHY YOU'LL LOVE IT TOO

• Creamy without butter or cream. Cauliflower creates the perfect texture.
• Lower calorie + higher volume. Perfect if you're tracking macros or aiming for fat loss.
• Simple ingredients. Potatoes, cauliflower, garlic, salt, pepper, and a touch of nutritional yeast.
• Pairable with everything. Meatloaf, veggies, tofu bowls, roasted meals.
• Meal-prep friendly. Keeps well and reheats beautifully.
• Kid-friendly. Honestly, they won't notice the cauliflower; it is a win!

INGREDIENTS YOU'LL NEED

Here’s everything you need to make this creamy cauliflower-potato mash. Scroll down to the recipe card for exact quantities.

• Organic Yukon gold potatoes
• Organic Sweet potatoes
• Cauliflower
• Bay Leaf
• Water
• Garlic
• Nutritional Yeast
• Salt and Pepper

HOW TO MAKE IT (STEP-BY-STEP)

You can jump to the recipe for the exact measurements; the section below is just an overview.

1. Step 1: Boil the normal and sweet potatoes. Wash the potatoes well and keep the skins on. Peel the sweet potato. Chop everything into medium chunks and boil until fork-tender.

2. Step 2: Cook the cauliflower. Cut the cauliflower head into florets, removing the green leaves. Add some garlic and the bay leaf to the boiling water. Boil until soft, then drain (reserve some cooking water).

3. Step 3: Blend the cauliflower mixture. Add cooked cauliflower, garlic, salt, pepper, and a splash of cooking water to a blender. Blend until completely smooth and creamy.

4. Step 4: Mash and combine. In a large bowl, mash the potatoes and sweet potato with a potato masher. Slowly fold in the cauliflower cream until you reach the consistency you like. Add the salt, pepper, and nutritional yeast.

STORAGE TIPS

If you’re serving this for a family dinner or taking it to someone’s house:

• Store the mashed potatoes in a sealed, airtight container.
• Keep in the fridge for 4 to 5 days.

If you’re using this for meal prep:

• Divide the mash into individual airtight containers.
• Add your portion of vegan meatloaf on the side for easy grab-and-go lunches.

What is the ideal serving size?

To stay aligned with your fitness goals (about 1500 calories/day and 30 g protein per meal):

✔ 1 serving = 150–180 g (about 1 heaping cup) of mashed potatoes
when served next to 140–160 g of mushroom meatloaf vegan.

This gives you a balanced, satisfying lunch or dinner without exceeding your calorie limit.

TIPS FOR MAKING IT REALLY GOOD

• Don’t skip blending the cauliflower. It’s what makes the mash super creamy.
• Add the cauliflower cream slowly so you can control the final texture.
• Use Yukon Gold potatoes. Their creamy texture and rich flavor make the best mashed potatoes.
• Season at the end; potatoes absorb salt differently.
• Keep some extra cooking water on hand to adjust the consistency.

FREQUENTLY ASKED QUESTIONS

YOUR TURN

I’d love to know how this low-calorie mashed potato recipe turns out for you. Did you serve it with my vegan mushroom meatloaf, add some vegan gravy? Add your own twist? Make it for a family dinner or meal prep? Share your version in the comments. I read every message, and it makes my day to see what you create in your kitchen.

RECIPE CARD

Yummy Low Calorie Mashed Potatoes

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A simple, lighter mashed potato recipe made with Yukon Gold potatoes, sweet potato, and blended cauliflower for a creamy, low-calorie texture. Perfect as a side dish for holiday meals, vegan meatloaf, or weekly meal prep.

• Total Time: 35 minutes
• Yield: 6 1x

Ingredients

Units USM

• 6 medium Yukon Gold potatoes, washed and quartered (skins on)
• 1 medium sweet potato, peeled and chopped
• 1 head cauliflower, trimmed and cut into florets
• 2 teaspoons garlic (fresh or jarred)
• 1 bay leaf
• 2 teaspoons salt
• 2 teaspoons black pepper
• 1 tablespoon nutritional yeast
• 1 cup cauliflower cooking water

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Instructions

Video On Off

1. Boil the potatoes and sweet potato

Wash the potatoes well and keep the skins on. Peel the sweet potato. Chop everything into medium chunks and boil until fork-tender.

2. Cook the cauliflower

Cut the cauliflower head into florets, removing the green leaves. Add a bayleaf and a teaspoon of garlic. Boil until soft, then drain (reserve 1 cup of cooking water).

3. Blend the cauliflower mixture

Add cooked cauliflower, salt, pepper, and the cup of cooking water to a blender. Blend until completely smooth and creamy.

4. Mash and combine

In a large bowl, mash the potatoes and sweet potato with a potato masher and a teaspoon of garlic. Slowly fold in the cauliflower cream. Add nutritional yeast. This is ready to be served now!

Notes

This lighter mash is my go-to side dish when I want something cozy and creamy without the extra calories. It pairs perfectly with my mushroom meatloaf vegan and makes the best meal-prep bowls. Enjoy!

• Author: Malika
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Side
• Cuisine: American
• Diet: Vegan

Nutrition

• Calories: 155
• Fat: 0.5
• Carbohydrates: 33
• Protein: 5.5

The post Yummy Low Calorie Mashed Potatoes appeared first on Malika Sani.

WHY I LOVE THIS RECIPE

I love tasty sauces that bring a meal together, especially for holiday plates. But most traditional gravies are loaded with butter, cream, or fat-heavy drippings, which don’t work for most macro goals.

So I wanted a vegan gravy that was:

• silky
• deeply flavorful
• easy
• lower in fat
• and something I could pour all over my vegan meatloaf and mashed potatoes without stressing about calories

A version from The Burger Dude inspired this recipe, but I adapted it to be lighter, dairy-free, and without Worcestershire (I personally don’t love that flavor).
Instead of Worcestershire, I use a simple combo of soy sauce + tomato paste to get the same umami depth.

If you are not careful, you will eat this gravy by the spoon! It’s THAT good.

WHY YOU'LL LOVE IT TOO

• Silky and delicious. Perfect texture without dairy.
• Super easy. Just whisk, simmer, adjust.
• Low-fat, gluten-free, and macro-friendly. No heavy cream or butter.
• Versatile. Drizzle on potatoes, veggies, vegan meatloaf, grains, tofu, anything.
• Meal-prep ready. Stores well and reheats beautifully.
• Family-friendly. Everyone loves a good gravy… vegan or not.

INGREDIENTS YOU'LL NEED

Here’s everything you need to make this savory gravy.
(See recipe card for exact quantities.)

• Vegan butter (just enough to build the roux)
• Gluten-free all-purpose flour
• Vegetable Better Than Bouillon (BTB)
• Water
• Soy sauce
• Tomato paste
• Mushroom seasoning
• Kitchen bouquet
• Salt and pepper

HOW TO MAKE IT (STEP-BY-STEP)

You can jump to the recipe for the exact measurements; the section below is just an overview.

1. Make the roux: Melt the vegan butter in a pan over medium heat. Add the flour and whisk for 1–2 minutes until smooth and lightly golden.

2. Add the tomato paste: Add one teaspoon of tomato paste in the mix of butter and flour. Blend it well.

3. Add the broth: Slowly pour the broth mixture (1 tablespoon of BTB + soy sauce + the mushroom seasoning into 3 cups of water) in the pan, whisking constantly. Start with a small amount, whisk smooth, then keep adding little by little until fully combined.

4. Finish seasoning and serve: Add the kitchen bouquet, simmer for 3–5 minutes to thicken and deepen the flavor.. Cook it longer if you want a thicker gravy. Remember that it will also get thicker as it cools. Turn off the heat and set aside. You can pour the sauce into a mason jar for easier use.

STORAGE TIPS

• Store leftover gravy in a mason jar.
• Keep in the fridge for 3–5 days.
• It thickens when cold, reheat with a splash of water to loosen.

For meal prep:
Drizzle a little gravy directly over your portions before storing them in containers. This way, the flavor soaks in, and your meals are ready to heat and enjoy as soon as you grab them throughout the week.

TIPS FOR MAKING IT REALLY GOOD

• Don’t skip the roux. Whisking the flour into the butter creates a creamy texture.
• Cook the butter and flour long enough for the roux to turn lightly golden. This step is the secret to getting that deep, nutty, restaurant-style gravy flavor.
• Add broth slowly so the gravy stays smooth.
• Simmer to develop flavor; even 3 minutes makes a difference.
• Adjust consistency with broth until it feels silky and pourable.
• Add that Kitchen Bouquet for that deep, rich gravy look.

FAQS

YOUR TURN

I’d love to hear how this vegan gravy turns out for you. Did you pour it over my vegan meatloaf or mash? Add your own twist? Share in the comments. I read every message and love seeing your creations.

RECIPE CARD

Vegan Gluten Free Gravy

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This vegan gravy is rich, gluten-free, savory, and silky without using a lot of butter or dairy. It’s the perfect cozy sauce to pour over your vegan meatloaf, mashed potatoes, veggies, or any festive meal that needs a little warmth and comfort.

• Total Time: 15 minutes
• Yield: 10 1x

Ingredients

Units USM

• 5 tablespoons vegan butter
• 6 tablespoons gluten-free flour
• 3 cups hot water
• 1 tablespoon vegetable Better Than Bouillon (BTB)
• 1 tablespoon soy sauce
• 2 teaspoons mushroom seasoning
• 1 teaspoon tomato paste
• 1 tablespoon Kitchen Bouquet

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Instructions

Video On Off

1. Make the roux

Melt the vegan butter in a pan over medium heat. Add the flour and whisk for 1–2 minutes until smooth and lightly golden. This helps build that deep, nutty gravy flavor.

2. Add the tomato paste

Stir in 1 teaspoon of tomato paste and blend it well into the roux. This adds richness and depth.

3. Add the broth mixture

In a separate bowl, mix 3 cups hot water + 1 tablespoon BTB + 1 tablespoon soy sauce + 2 teaspoons mushroom seasoning until dissolved. Slowly pour this broth mixture into the pan, whisking constantly.
Start with a small amount, whisk smooth, then gradually add more until thoroughly combined.

4. Finish seasoning and serve

Add the Kitchen Bouquet, then simmer for 3–5 minutes to thicken and develop flavor.
Cook longer for a thicker gravy. Turn off the heat and set aside. Transfer to a mason jar for easy serving and storage.

Notes

One serving of this gravy equal 2 tablespoons.
This is my go-to vegan gravy for holidays, cozy meals, and meal prep bowls. It’s silky, savory, and so easy to make without the heaviness of traditional gravy. I love keeping a jar in the fridge to pour over mashed potatoes, veggies, or my vegan meatloaf all week long.

• Author: Malika
• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Category: Sauce
• Cuisine: American
• Diet: Vegan

Nutrition

• Calories: 45
• Fat: 3.5
• Carbohydrates: 4
• Protein: 1

The post Vegan Gluten Free Gravy for your Holidays Meals appeared first on Malika Sani.

Why I love this recipe

I created this mushroom meatloaf vegan recipe because I needed something festive, delicious, and that would align with my fitness goals. I was invited to my mother-in-law’s home for Thanksgiving, and I wanted to bring a main dish that felt cozy and celebratory, but vegan, high in protein, and low in fat.

Turkey wasn’t an option (as you know, I’m vegan and don’t eat animals), so I started searching online for a plant-based main dish that would fit that special occasion. Meatloaf kept coming up as one of the top vegan holiday mains, and honestly, it made sense: it’s super popular, hearty, and pairs perfectly with mashed potatoes and some gravy.

That’s when I found the vegan meatloaf recipe from Thee Burger Dude. I absolutely love this guy. His recipes are always packed with flavor, and he’s one of my go-to creators for vegan comfort food. But since I’m focusing on fat loss and fitness this season, I wanted a lighter, higher-protein version of his recipe.

So I used his meatloaf as inspiration and created my own upgraded version:

• I added mushrooms for moisture, flavor, and volume.
• I added lentils and nutritional yeast for extra protein.
• I removed the sugary glaze and replaced it with a simple savory tomato topping that keeps the calories low and the flavor bold.
• I kept the Impossible meat for texture and protein, but adjusted the ratios to make the loaf juicier and more macro-friendly.

The result?
A cozy, high protein, low fat vegan main dish that tastes amazing, reheats even better the next day, and keeps me aligned with my fitness goals even during the holidays. Just because it’s a festive season doesn’t mean I have to sacrifice my goals or feel restricted. You too can absolutely enjoy your food and still make choices that support the body you’re building.

Why you'll love it too

• Super flavorful and juicy.
  Not dry, not crumbly, and the texture is perfect.

• Festive and cozy.
  Pairs beautifully with mashed potatoes, veggies, gravy, and holiday sides.

• Great for next-day meals.
  Turn leftovers into sandwiches, bowls, or quick lunches.

• Meal-prep friendly.
  This loaf slices well and keeps its texture.

• Macro-friendly.
  High protein, lower fat, and nourishing enough to support your fitness goals.

Ingredients you'll need

Here are the simple ingredients you'll need. Scroll down to the recipe card for exact quantities and details.

• Onion
• Mushroom
• Garlic
• Breadcrumbs
• Plant milk
• Impossible ground beef
• Tomato paste
• Nutritional Yeast
• Lentils
• Parsley
• Coco aminos or soya sauce
• Tomato sauce (Rao's homemade tomato basil sauce used here)
• Onion powder
• Garlic powder
• Smoked paprika
• Salt, pepper

How to make it (step-by-step)

You can jump to the recipe for the exact measurements; the section below is just an overview.

1. Step 1: Cook the aromatics. Sauté your onions, mushrooms, and garlic until softened and fragrant. This adds all the flavor to the meatloaf and keeps it juicy.

2. Step 2: Prepare the binder. Mix the breadcrumbs with plant milk and let them soften. This helps the loaf stay together without drying out.

3. Step 3: Combine everything. In a large bowl, mix the Impossible meat, lentils, aromatics, spices, tomato paste, and binder. Combine with clean hands until the mixture holds together.

4. Step 4: Shape, top, and bake. Shape the loaf, add half the tomato topping, and bake for 30 mins. Take it out of the oven, add the remaining topping, and finish baking for an additional 30 mins, until firm and cooked through.

Storage tips

You can store this vegan mushroom meatloaf in a few different ways, depending on how you plan to enjoy it:

If serving the whole family or bringing it to someone’s home:

• Keep the loaf whole.
• Place it in an airtight, sealed container (very important).
• Store in the fridge for 4 to 5 days.

If you’re meal prepping for the week:

I highly recommend slicing the meatloaf into individual servings so your lunches are ready to grab-and-go.

How much is one serving for meal prep (to hit 30 g protein)?

A portion of 140 to 160 grams (about 5 to 6 oz) of the meatloaf gives you roughly 30 grams of protein, depending on the side you add.

This serving size works perfectly with:

• 1 cup mashed potatoes
• Or 1 cup veggies + ½ cup mashed potatoes
• Or a salad and roasted veggies on the side

Store each portion in its own airtight meal-prep container so you can grab it in the morning and head to work without a second thought.

Tips for success

This is a very forgiving recipe.
Just follow the steps, don’t skip any, and make sure to sauté your onion/mushroom/garlic long enough to remove all moisture.

Easy Mushroom Meatloaf Vegan FAQs

Your turn!

If you try this vegan mushroom meatloaf recipe, leave a comment below and let me know how it turned out for you.
Did you add a twist? Serve it with something special? Use it for meal prep? I love hearing from you, and I personally answer every single comment.

Low Calorie Easy Mushroom Meatloaf Vegan

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This juicy, high protein vegan meatloaf is made with Impossible meat, mushrooms, and lentils for a flavorful, lower-fat comfort meal. It’s perfect for holidays, special occasions, or an easy next-day lunch that still supports your macros and fitness goals.

• Total Time: 1 hour 15 minutes
• Yield: 8 1x

Ingredients

Units USM

For the meatloaf

• 30 oz (850 g) Impossible vegan ground beef
• 1 cup mushrooms, finely chopped
• 1 small onion, diced
• 4-5 garlic cloves, minced
• 185 g cooked red lentils
• ½ cup panko breadcrumbs
• 66 g unsweetened plant milk
• 3 tbsp coco aminos
• 2 tbsp tomato paste
• 1 tbsp nutritional yeast
• 3 tbsp onion powder
• 3 tsp smoked paprika
• ¼ cup fresh parsley, chopped
• 2 tbsp salt
• 1 tsp black pepper

Tomato topping 

• 1 cup of Rao basil tomato sauce
• 1 tsp tomato paste
• ½ tsp smoked paprika
• ½ tsp garlic powder
• 1 tsp salt
• 1 tsp pepper

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Instructions

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1. Cook the aromatics

Preheat the oven to 350 F (176 C), it will be used for the meatloaf after. Then heat a pan with a ½ cup of water in the pot. Add the diced onions and cook for 6–8 minutes until soft. Add the mushrooms and garlic and cook for 10 minutes until there is no moisture left. Then remove from heat and let everything cool.

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2. Prepare the binder

In a bowl, mix the panko breadcrumbs with the plant milk and let it sit for 5 minutes until softened. This will help the meatloaf hold together without drying out.

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3. Combine the meatloaf mixture

In a large bowl, add the Impossible meat, cooked lentils, cooled aromatics, binder, coco aminos, tomato paste, nutritional yeast, onion powder, smoked paprika, parsley, salt, and pepper. Mix with clean hands until fully combined.

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4. Shape, top, and bake

Shape the mixture into a loaf and place it on a parchment-lined baking tray. Spread half of the tomato topping over the loaf and bake for 30 minutes. Remove from the oven, spread the remaining topping, and bake for another 30 minutes. Rest for 10 minutes before slicing and serving with mashed potatoes, veggies, or gravy.

Notes

I created this version for a family Thanksgiving, and it’s become a new favorite at our table. It’s festive, filling, and so easy to share with people you love.

• Author: Malika
• Prep Time: 15 minutes
• Cook Time: 60 minutes
• Category: Main Course
• Cuisine: American
• Diet: Vegan

Nutrition

• Serving Size: 160
• Calories: 265
• Fat: 11
• Carbohydrates: 12
• Protein: 24

The post Low Calorie Easy Mushroom Meatloaf Vegan appeared first on Malika Sani.

When mornings move fast, and you need something filling, comforting, and easy to digest. This is the bowl to make. It will keep you energized for hours, will help you hit your protein goals, and works even as a quick snack.

I use this recipe 80% of the time when I don’t have overnight oats ready. One pot, one blender, simple ingredients, and perfect every single time.

Ingredients you need to make this chocolate oatmeal with protein

Just simple and easy ingredients, no fluff.

• Almond Milk
• Banana
• Dates
• Oats
• Water
• Chia seeds
• Chocolate protein powder
• Cinnamon
• Maple Syrup
• Blueberries and strawberries
• Pumpkin seeds

See recipe card below for quantities.

Instructions

Substitutions

• Milk: Use any plant milk (almond, oat, soy). Almond is best, since it has a low fat and calorie content, it is awesome if you are in a low-fat phase and prefer to reserve your calories for the rest of the day. I am using the generic almond milk brand from Costco.
• Sweetener: you can replace the dattes by some maple syrup or a no-calorie sweetener, here are my favorite: Swerve Sweetener and Better Stevia - Organic glycerite from Now brand .
• Protein powder: chocolate flavor here, Birdman protein powder is my favorite. It has an awesome taste, and it is high in protein and low in fat and carbs:
• Fruit toppings: you can swap berries for sliced banana, apples, mangoes, or even some dried fruit. Be careful with the macros re-calculation.

Variations

• Mocha version: add 1 teaspoon of instant espresso to the almond mix.
• Low sugar: Skip dates and/or maple syrup

Digestion note

If you notice bloating or gas after eating protein oatmeal (I experienced it after eating this cooked oatmeal every morning for several days), try adding your protein powder after the oats are fully cooked, not during cooking.

Heating protein powder can make it harder for some people to digest, especially with plant-based proteins. Simply stir the protein into the oatmeal once it's off the heat and slightly cooled.

This small tweak can make your oatmeal much gentler on digestion, without changing the taste or the protein content.

Equipment

• Blender
• Small saucepan
• Measuring cups/spoons
• Spoon

Optional but helpful: a mason jar for serving on the go.

Storage

This recipe is best eaten fresh, but you can refrigerate leftovers up to 4-5 days in a sealed container. Reheat with a splash of water or milk if it gets too dense.

FAQ

Easy Chocolate Oatmeal with Protein

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A warm, creamy, chocolatey high-protein breakfast you can make in minutes. This is the real-life classic oatmeal with protein. When mornings move fast, and you need something filling, comforting, and easy to digest, this is the bowl you need.

• Total Time: 10 minutes
• Yield: 1 1x

Ingredients

Units USM

• 1 cup almond milk
• ½ banana
• 2 dates (pitted)
• ½ cup oats (rolled)
• 2 cup water
• 1 tablespoon chia seeds
• 1 scoop chocolate protein powder
• 1 teaspoon cinammon
• ¼ cup blueberries (fresh)
• ¼ cup strawberries (fresh)
• 1 tablespoon pumpkin seeds

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Instructions

1. Blend the base mix. Add almond milk, banana, and dates to a blender. Blend until smooth. Set aside.
2. Cook the oats. In a small pot, add the oats, the water, and the chia seeds. Cook on medium heat until the mixture begins to thicken.
3. Add the blended mix and protein powder. When the oats are about three-quarters cooked, pour in the blended mixture and add some cinnamon. Stir well. Add the protein powder and stir until creamy. To support easier digestion, especially for sensitive stomachs, add the protein powder after the oats are fully cooked and slightly cooled, rather than cooking it directly.
4. Customize and serve. Transfer the oatmeal into a bowl and customize: add the maple syrup, fresh fruit toppings, and pumpkin seeds. Enjoy warm.

Notes

If you experience bloating or gas, I recommend adding protein powder after cooking. High heat can change the structure of some plant proteins, making them harder to digest for sensitive stomachs.

This is my go-to breakfast when life gets busy, and I still want to feel nourished, full, and on track with my goals. I eat this at least five days a week for breakfast, mostly, and sometimes for snack. It’s warm, comforting, and gives me steady energy for hours.
Feel free to make it your own with different fruits or flavor. And if you try it, let me know in the comments. I love hearing from you and how you customize it. 😊

• Prep Time: 3 minutes
• Cook Time: 7 minutes
• Category: Breakfast
• Cuisine: American

Nutrition

• Calories: 548
• Carbohydrates: 87.7
• Protein: 34.85

The post Easy Chocolate Oatmeal with Protein appeared first on Malika Sani.

There are a few meals I could happily eat every single day, and a teriyaki bowl is definitely one of them. If you live in Utah like me, you already know how good Chipotle's, Café Rio's, and Costa Vida's salad can be. I love the freshness, the crunch, the big portions, and especially that warm tortilla on the side.

But as much as I enjoy them, eating out every day adds up quickly, not just financially, but with macros too. Most bowls are extremely high in carbs and fat. The rice usually has some butter or oil added; the same goes for the beans. The dressings are heavy, the guacamole adds hundreds of calories, and the tortilla (the regular one and the chips) push everything even higher.

So for a long time, I tried recreating that same satisfying restaurant-style bowl at home… lighter with less calories and honestly, it never tasted quite right. Something was always missing.

Until now.

This version finally cracks the code. It gives me that same comforting, delicious feeling as a Café Rio or Costa Vida bowl, but lighter, higher in protein, and aligned with macro goals. It’s not a traditional Mexican bowl because it has a teriyaki twist, thanks to the smoky Japanese BBQ tofu, but the flavor is even more incredible.

And because we’re busy women, we keep this simple.
No cilantro chopping. No fancy garnishes. Just clean ingredients and a creamy dressing you can make once and use all week.

Speaking of dressing, the reason this bowl uses a parsley–mint dressing instead of the classic cilantro lime dressing is simple: my husband doesn’t like cilantro, maybe you can relate. Since I meal prep for both of us, I try to make recipes we can enjoy together. This parsley–mint version is fresh, bright, creamy, and honestly just as delicious. We both love it, and we end up using it on salads and bowls throughout the week.

This bowl has become one of those recipes I rotate every other day without getting tired of it. It’s flavorful, comforting, high in protein, and perfectly aligned with fat-loss goals.

I hope you try it, customize it, and make it your own.

Let's see what ingredients you need to prepare this incredible bowl.

Ingredients you will need

• Extra firm tofu
• Japanese barbecue sauce
• White Japanese sweet potatoes (I got them from Sprouts, check below the picture of what they look like)
• Cooked white or brown rice
• Mixed spring greens
• Canned cannellini beans
• Canned corn
• Red bell pepper
• Grape tomatoes
• Onion
• Parsley
• Mint
• Tamari
• Dumpling sauce (optional)
• Spices (paprika, cumin, garlic, salt, and pepper).

See recipe card below for the exact quantities.

Instructions to make the teriyaki tofu rice bowl

Follow the steps below for the perfect teriyaki bowl

1. Step 1: Roast the sweet potatoes. Preheat the air fryer. Toss sweet potato cubes with tamari, paprika, cumin, and garlic powder. Air fry 12–13 min at 360°F until soft and golden.

2. Step 2: Prepare the tofu. Shred the tofu with your hands or using a fork. Place it in a non-stick pan over medium heat with a small splash of water. Then add the Japanese BBQ sauce and stir until the tofu is evenly coated. Let it cook until the tofu becomes slightly caramelized and fully absorbs the BBQ sauce. Taste and add a little more sauce if you want it sweeter. Once completed, remove from the heat and set aside.

3. Step 3: Prepare the vegetables. Thinly slice the onion and the red bell pepper into julienne strips. Add them to a pan with a splash of water and cook over medium heat until they soften. Season with salt and pepper. Transfer the cooked vegetables to a bowl. In another bowl, add the grape tomatoes cut in half, canned corn, and the drained black beans. Season with salt and pepper. Mix gently and set aside for assembling the bowl.

4. Step 4: Assemble the bowl. Add your mixed greens salad to the bottom of the bowl, then place the cooked rice, roasted sweet potatoes, BBQ tofu, and vegetable–bean mixture on each side. Finish with a drizzle of the parsley–mint creamy dressing and the dumpling sauce. Serve warm and enjoy.

Substitutions

Variations

• Tofu - Replace tofu with tempeh, soy curls, or plant-based steak strips for a different texture and flavor.
• Vegetables - Add more vegetables or swap them, like shredded lettuce, cabbage, zucchini, cucumbers, for extra volume or if there are some vegetables that you do not like..

Equipment

• Air fryer (or oven) to roast the sweet potatoes

• Non-stick pan for the tofu and vegetables

• Cutting board and sharp knife

• Small pot for cooking rice

• Meal prep containers for storage

• Squeeze bottles for sauces (optional but very useful)

Storage

-Store the fresh salad base (mixed greens, beans, corn, tomatoes) in one container and keep it cold.

-Store the cooked ingredients (tofu, roasted sweet potatoes, onions, peppers) in a separate small container.

When ready to eat, warm the cooked ingredients in the microwave for 2 to 2½ minutes, then pour them over the cold salad base.

-Keep your parsley–mint dressing and dumpling sauce in small squeeze bottles. Add them right before serving for the best texture and flavor.

This bowl keeps well for 4–5 days in the refrigerator.

FAQ

Recipe Card

Amazing Teriyaki Tofu Rice Bowl

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A simple, satisfying, high-protein teriyaki bowl made with smoky Japanese BBQ tofu, roasted sweet potatoes, a bed of fresh mixed greens salad, fluffy white rice, black beans, and my creamy parsley–mint dressing.

• Total Time: 35 minutes
• Yield: 1 1x

Ingredients

Units USM

• 120 g sweet potatoes (cubed)
• 90 g tofu (extra firm)
• ½ cup Bachan's Japanese BBQ sauce (original version)
• ½ red pepper (julienne)
• ¼ onion (julienne)
• ⅓ cup corn (canned)
• 65 g white rice (cooked)
• 70 g cannellini beans (canned)
• ¼ cup creamy parsley-mint dressing
• 1 teaspoon tamari
• ¼ teaspoon paprika (smoked)
• ¼ teaspoon cumin (powder)
• ¼ teaspoon garlic (powder)

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Instructions

1. Roast the sweet potatoes. Preheat the air fryer. Toss sweet potato cubes with tamari, paprika, cumin, and garlic powder. Air fry 12–13 min at 360°F until soft and golden.
2. Prepare the tofu. Shred the tofu with your hands or using a fork. Place it in a non-stick pan over medium heat with a small splash of water. Then add the Japanese BBQ sauce and stir until the tofu is evenly coated. Let it cook until the tofu becomes slightly caramelized, and fully absorbs the BBQ sauce. Taste and add a little more sauce if you want it sweeter. Once completed, remove from the heat and set aside.
3. Prepare the vegetables. Thinly slice the onion and the red bell pepper into julienne strips. Add them to a pan with a splash of water and cook over medium heat until they soften. Season with salt and pepper. Transfer the cooked vegetables to a bowl. In another bowl, add the grape tomatoes cut in half, canned corn, and the drained black beans. Season with salt and pepper. Mix gently and set aside for assembling the bowl.
4. Assemble the bowl. Add your mixed greens salad to the bottom of the bowl, then place the cooked rice, roasted sweet potatoes, BBQ tofu, and vegetable–bean mixture on each side. Finish with a drizzle of the parsley–mint creamy dressing and the dumpling sauce. Serve warm and enjoy.

Notes

If you’re a Chipotle, Café Rio, or Costa Vida girl like me, this bowl is going to hit the spot. It’s yummy, lighter, high in protein, and still so satisfying. I hope it brings as much joy and fuel to your week as it does to mine. Don’t forget to leave a comment. I love hearing what you tried!

• Author: Malika
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Main Course
• Cuisine: Japanese
• Diet: Vegan

Nutrition

• Calories: 435
• Fat: 13
• Carbohydrates: 82
• Protein: 35

The post Amazing Teriyaki Tofu Rice Bowl appeared first on Malika Sani.

It’s creamy without cream, rich in plant-based protein, and ready in about 45 minutes. Whether you’re meal-prepping for the week or craving something warm after a workout, this recipe gives you that “hug in a bowl” feeling while keeping your nutrition on point.

This recipe was inspired by my love for Indian-inspired comfort food.

Lentils and mung dal are the perfect duo: they cook quickly, blend beautifully, and create a satisfying texture that’s hearty yet light. This meal is also one of my go-tos on a cold evening.

You’ll need just a few pantry staples and fresh veggies to make this magic happen.

Ingredients

• Dry red, brown, or green lentils
• Dry split mung dal (soaked overnight, drained)
• Diced tomatoes or salsa
• Spinach chopped
• Diced onion
• Diced carrots and celery
• Garlic minced
• Better Than Bouillon
• Cumin
• Turmeric
• Paprika or chili powder
• Bay leaf
• Water
• Lemon
• Cilantro for garnish (optional)

See recipe card below for quantities.

Instructions

Follow these easy steps for a perfect one-pot soup:

1. Step 1: Sauté your aromatics. Add a splash of water to a large non-stick pot. Sauté onion, carrot, celery, and garlic for 4–5 minutes until soft and fragrant.

2. Step 2: Add spices. Stir in cumin, turmeric, paprika, and the bay leaf. Cook for 30 seconds to release flavor.

3. Step 3: Simmer the dal and lentils. Add mung dal, lentils, tomatoes, bouillon, and water. Bring to a boil, then lower the heat and simmer 25–30 minutes, stirring occasionally until both legumes are tender.

4. Step 4: Add greens, finish, and serve. Stir in kale or spinach during the last 5 minutes. Remove bay leaf, stir in lemon juice, and taste for salt. Garnish with cilantro and serve hot.

Substitutions

• Lentils: Use red lentils for a creamier texture (reduce cook time to 20 minutes).
• Tomatoes: Swap 1 cup of pumpkin purée for a milder, fall twist.
• Greens: Use kale, spinach, or even collard greens, depending on what’s on hand.
• Bouillon: If you don't have any Better Than Bouillon available (BTB), you can replace it with ½ teaspoon salt and 4 cups of vegetable broth.

Variations

Spicy version: Add ½ teaspoon chili flakes to the soup.

Extra protein: Stir in baked tofu cubes or ¼ cup cooked quinoa before serving.

More liquid texture: Blend 1 cup of the cooked soup and stir it back in for a thicker result.

Equipment

• Large pot or Dutch oven
• Wooden spoon or silicone spatula
• Chef’s knife and cutting board
• Measuring cups and spoons
• Fine mesh strainer (for rinsing lentils and mung dal)
• Optional: immersion blender for thicker texture
• Optional: glass meal-prep containers for storage

Storage

Fridge: Store in airtight containers for up to 5 days.

Freezer: Freeze up to 2 months (leave space for expansion).

Reheat: Just microwave gently until hot.

FAQ

Recipe Card

High-Protein Lentil Mung Dal Curry Soup

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Comforting, protein-packed, and meal-prep friendly for busy, plant-strong women.

• Total Time: 45 minutes
• Yield: 4 servings 1x

Ingredients

Units USM

• ½ cup dry brown or green lentils (raw)
• ½ cup dry split mung dal (soaked overnight, drained)
• 1 cup diced tomatoes (fresh or canned)
• 1 cup chopped kale or spinach
• ½ cup diced onion
• ½ cup diced carrots + celery
• 2 cloves garlic (minced)
• 1 tsp Better Than Bouillon (vegetable base)
• 1 tsp ground cumin
• ½ tsp turmeric
• ½ tsp paprika or chili powder (if would like some heat)
• 1 bay leaf
• 4 cups water or vegetable broth
• Juice of ½ lemon (or to taste)
• Fresh cilantro for serving (optional)

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Instructions

1. Sauté aromatics:: In a non-stick pot, add a splash of water. Sauté the onion, carrot, celery, and garlic for 4–5 min until soft and golden.
2. Add spices: Stir in cumin, turmeric, paprika, and bay leaf for 30 sec to release flavor.
3. Add lentils & mung dal: Pour in lentils, mung dal, tomatoes, bouillon, and 4 cups water.
4. Simmer: Bring to a boil, then lower heat and simmer 25–30 min, stirring occasionally until legumes and beans are tender. You’ll see the lentils soften and the soup start to thicken.
5. Finish: Add kale/spinach during the last 5 min. Let them wilt gently.; taste and adjust salt/spices.
6. Serve warm with fresh cilantro or a squeeze of lime.

Notes

Every time I make this soup, I’m reminded how simple food can still feel luxurious. It’s humble:  just lentils, mung dal, and a few veggies, but it gives that “hug in a bowl” comfort that you’ll want again and again.

If you’re having one of those days where you need a reset meal, or you’re trying to stay on track without overcomplicating your food, this meal is for you.

• Author: Malika
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Soup
• Cuisine: Indian

Nutrition

• Calories: 340
• Fat: 6
• Carbohydrates: 39
• Protein: 28

The post Mung Dal Lentil Curry Soup appeared first on Malika Sani.