Lunch / Dinner

Vegan Frittata

Hello from Denver!


I am out here on job interviews, so wish me luck 🙂

While out here I am staying at my sisters. So what better way to thank someone for letting them stay at their place than making them food?!

I love this Vegan Frittata recipe. The main ingredients are Garbanzo Bean Flour & veggies. Hello health & yumminess!

Not only does this frittata taste great but it is easy to make & makes for a great food prep as well. You can make it in advance, refrigerate, & re-heat when desired.

First we will saute some veggies.


Then mix & pour on our garbanzo bean batter.


And lastly, bake them! (This can be done in either a 9×9 pan or 10 muffin tins.)


So let’s get to the recipe!

Vegan Frittata

  • Servings: 4
  • Difficulty: easy
  • Print




  • 1 T coconut oil
  • 3 c veggies of choice (ones that you would like in an omelette)
  • 2 c garbanzo bean flour
  • 2 c water
  • 1/4 c nutritional yeast
  • pinch of pink himalayan salt
  • dash of ground pepper


  1. Preheat the oven to 400F. Spray a 9×9 pan or 10 muffins tins with non-stick cooking spray.
  2. Heat a large skillet on medium heat. Add in the coconut oil.
  3. When the oil is melted, use a spatula to distribute it around the whole pan. Add in your veggies. (I also sprinkled in a little turmeric & red pepper flakes).
  4. Cook until veggies are tender & any kale/spinach is wilted.
  5. In a large bowl add the rest of your ingredients. Whisk until the batter is smooth and everything is combined.
  6. Pour garbanzo bean batter on top of your veggies in the skillet. Mix everything together for about  1 minute.
  7. Pour batter into your pan or distribute amongst your 10 muffin tins. If baking in the pan, bake for 30 minutes. If baking in the muffin tins, bake for 22 minutes.
  8. Serve warm, topped with salsa 🙂 Enjoy!


If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook! See the source image


Lunch / Dinner

Spicy Tofu Filling (great for tacos or on a bun!)

So awhile ago I made ‘Tofu Sloppy Jo’s.’ I wanted to re-create the recipe by making them more spicy & serving the filling in yellow corn tortillas for some yummy tacos.

They turned out great!


I love this recipe because it is…

  • quick & easy to make
  • nutrious
  • filling
  • delicious
  • versatile

Spicy Tofu Filling (great for tacos or on a bun!)

  • Servings: 2-3
  • Difficulty: easy
  • Print




  • 1/2 block firm tofu
  • 1/2 c fresh chopped bell pepper or 1/4 c canned & diced green chiles
  • 1 tsp apple cider vinegar
  • 2 T liquid aminos
  • 2 T organic ketchup
  • 1 T dijon
  • 1/2 tsp cayenne (adjust to your desired spice level)
  • 1/4 tsp turmeric
  • 1/4 tsp onion powder
  • 1/4 tsp garlic powder


  1. Heat a non-stick skillet on medium temperature & add in your tofu.
  2. Chop your tofu with a spatula into tiny pieces.
  3. Add the rest of your ingredients to the skillet/pan & stir.
  4. Cover your skillet & allow to cook on medium to low heat for about 10 minutes, stirring occasionally.
  5. Serve warm in yellow corn tortillas or on a whole-grain sprouted bun with desired toppings. Enjoy!


If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook! See the source image

What will you make with this filling?!

Lunch / Dinner

Butternut Squash Lentil Loaf

I love vegan meatballs & meatloaf. I have made them with vegan cheese, salsa, oats, coconut flour, quinoa, an assortment of veggies & more.

For this loaf I wanted:

  • the main ingredient to be lentils
  • a smokey flavor
  • a yummy homemade glaze
  • clean ingredients & a nutritious outcome

This loaf is great to make ahead of time & either bake or re-heat when desired. You can also freeze to un-thaw & reheat in the future.

You might also like my Mexican Vegan Meatloaf Muffins…

Mexican Vegan Meatloaf  🔸2 T flax (plus 1/3 c water) 🔸1/2 onion  🔸5 mini 🌶 s  🔸1/2 c chopped cilantro  🔸1 can black beans (drained & rinsed) 🔸1 can white beans (drained & rinsed) 🔸2/3 c vegan cheese 🔸1/2 c cornmeal  🔸1/2 c oats 🔸1/3 c salsa  Seasoning: 🔹 1 T chili powder 🔹1 tsp dried oregano  🔹 1 tsp cumin 🔹 3/4 tsp garlic powder 🔹pinch of Himalayan salt &black pepper Bake at 375 for 30 minutes in muffin tins- click pic for link to full instructions which can be found on my Instagram via this link@thekellydiet 

Butternut Squash Lentil Loaf

  • Servings: 1 loaf
  • Difficulty: medium
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  • 1 lb cubed butternut squash
  • 2 C dry brown lentils
  • 1 flax egg (Mix 1 T Flax with  3 T water & let sit for 5 minutes)
  • 1/2 T coconut oil
  • 1/2 onion, chopped
  • 2 carrots, chopped
  • 1 tsp minced garlic
  • 1/2 tsp cinnamon
  • 1/4 tsp paprika
  • 1/4 tsp turmeric
  • 1 C rolled or old fashioned oats
  • 1 T liquid aminos
  • 1 T balsamic vinegar


  • 1/3 C balsamic vinegar
  • 1/4 C tomato paste
  • 1 tsp raw, local honey or pure maple syrup
  • 1 tsp liquid aminos
  • 1/4 tsp mustard powder
  • 1/4 tsp cinnamon
  • 1/8 tsp paprika


  1. Preheat your oven to 450F.
  2. Spread your cubed squash on a baking sheet lined with a silpat. Bake for about 25 minutes or until roasted.
  3. Cook lentils according to instructions on bag.
  4. Mix your flax egg in a small bowl & set aside.
  5. Heat the coconut oil in a skillet on medium heat. Add in the onion, carrot, garlic, cinnamon, paprika & turmeric. Sauté until onions are translucent & the mixture is fragrant.
  6. When the squash & lentils are done, add all of your loaf ingredients to a large mixing bowl. Beat mixture on a high setting until squash is mashed & the batter is combined.
  7. Pour batter in a loaf pan sprayed with non-stick spray.
  8. Bake at 450F for 50 minutes.
  9. While the loaf is baking make the glaze by simmering your balsamic in a saucepan for 5 minutes. Remove from heat & whisk in the rest of your ingredients.img_6304
  10. After the 50 minutes of baking, remove the loaf from the oven, spread the top with your glaze & bake for another 5 minutes. Serve warm. Enjoy!

img_6332If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook!See the source image

Use this loaf to warm you up during this cold season!


Lunch / Dinner

Tomato Basil, Beet Power Lunch Bowl

*For more recipes not on the blog remember to follow my Instagram @thekellydiet.


And now let’s talk about a little beet power! I don’t know about you but I do not like going more than a few days without eating beets.

Thanks to their unique source of phytonutrients called betalains, beets provide antioxidant, anti-inflammatory, and detoxification support.

Beets play an important role in health, but don’t forget about their greens!

Image result for beet

Beet Greens supply good amounts of protein, phosphorus, & zinc. They are also a great source of fiber. Packed with antioxidants, they’re high in vitamin B6, magnesium, potassium, copper, & manganese.

So clearly this recipe contains beets & beet greens 🙂 But, what gives this lunch bowl it’s awesome flavor is Tomato Basil Soup. My new favorite thing is to cook my quinoa in organic Tomato Basil Soup instead of veggie broth or water. It is so flavorful & easy to do.

This bowl is full of flavor & vitamins & only requires 5 ingredients! *4 if you count the beets & beet greens as one 🙂

Tomato Basil, Beet Power Lunch Bowl

  • Servings: 3
  • Difficulty: medium
  • Print




  • 1 small spaghetti squash
  • 1 small beet
  • 1 box organic Tomato Basil Soup
  • 1/2 to 1 C quinoa
  • Handful of beet greens, chopped


  1. Preheat your oven to 375F.
  2. Cut your spaghetti squash in half, de-seed & bake for 50 minutes.
  3. Cut the greens off your beet. Scrub the outside with a clean veggie scrubber. Wrap your beet in foil & bake for 50 minutes.
  4. While that is cooking, add your soup & quinoa to a medium size pot. Bring heat to a simmer until quinoa is fluffy.
  5. When your squash is done baking, scrape the insides out with a fork & add to your pot.
  6. Chop you beet into small cubes & add to your pot.
  7. Add in your greens & stir everything together.
  8. Serve warm 🙂

*This recipe is a great food prep for a few days of lunch.

**You can also make this in the crockpot. Just add your quinoa, soup, baked squash, chopped beet, & greens to a slow-cooker. Cook on high heat for about 2 1/2 hrs. Enjoy!

If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook!See the source image

And remember to share your beets with your furry friends 🙂


Lunch / Dinner

Golden Soup (slow cooker version)

Golden Soup!

I love this soup because it is…

  • made from vegetables.
  • creamy.
  • a beautiful color.
  • flavorful.
  • filling.
  • nutritious.
  • easy to make.

I hope you enjoy 🙂

Golden Soup (slow cooker vesion)

  • Servings: 2-4
  • Difficulty: easy
  • Print




  • 1 small to medium sized head cauliflower
  • 10 mini bell peppers (assorted colors – yellow, orange, red)
  • 1/2 onion, chopped
  • 2 1/2 c veggie broth
  • 1 tsp minced garlic
  • 1 tsp Flavor God everything Spicy seasoning or crushed red pepper to taste
  • 1/4 tsp turmeric


  1. Chop your head of cauliflower into florets & add to your crock-pot.
  2. Cut stems off the top of your peppers & discard. Chop the peppers & add to your pot.
  3. Add in the rest of the ingredients.
  4. Stir & cook on high heat for 2 1/2 hours.
  5. Transfer mixture to a high speed blender or food processor & blend until smooth. Serve hot. Enjoy!

If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook!See the source image

And a happy holidays from this reindeer 🙂


Lunch / Dinner

Roasted Cauliflower & Bean Soup

Don’t forget to check out my instagram @thekellydiet for more recipes not posted on the blog, like this ‘Crispy Banana Bake.’ 🙂



A fair warning about this soup, if you do not like beans you will hate this soup. If you love beans, like me, than namaste.

 Image result for crown emoji

Feel free to change this soup around. This time I used steamed cabbage but I have also made it with kale & spinach.

In addition, this is a very thick soup because that is how I like it. If you prefer your soups not as thick simply add more veggie broth to yours.

I hope you enjoy!

Roasted Cauliflower & Bean Soup

  • Servings: 2-4
  • Difficulty: easy
  • Print




  • 1 medium sized head caulifower
  • 1/4 head purple cabbage (can replace with kale/spinach – would not need to steam)
  • 2 c veggie broth (or more for desired texture)
  • 1 can white beans (drained & rinsed)
  • 1 tsp garlic powder
  • 1/2 tsp pink himalayan salt
  • 1/2 tsp ground pepper
  • 1/4 c nutritional yeast/ nooch


  1. Preheat your oven to 450F.
  2. Chop your head of cauliflower into florets. Place on a baking sheet, drizzle with a little white wine vinegar. Sprinkle with a little turmeric & mix.
  3. Bake for 20 minutes.
  4. Chop 1/4 head purple cabbage & steam until tender.
  5. Add your roasted cauliflower &  steamed cabbage to a food processor along with your veggie broth, garlic powder, salt & pepper. Blend until smooth.
  6. Transfer your mixture to a medium sized pot & heat.
  7. Stir in your nutritional yeast & serve warm. Enjoy!

If you make this recipe, snap a pic & hashtag it #thekellydiet @thekellydiet- I love seeing your creations on Instagram, Pinterest & Facebook!See the source image

And stay warm out there 🙂



Lunch / Dinner

Tropical Buddha Bowl

2 new foods for me this year are: Jicama & Jackfruit.

Jicama is a root vegetable that is a great source of fiber & vitamin C. You can eat it raw, sauté it, or bake it into fries.

Jackfruit is a fruit than can grow up to 100 lbs! It is a rich source of vitamin, minerals, phytonutrients, carbohydrate, electrolytes, fiber, fat and protein. You can eat it raw or cook it.

I have fallen in love with both!

For this Tropical Buddha bowl I made jackfruit fries & cooked up some of Upton’s Naturals Sweet & Smoky Jackfruit.


Sweet and Smoky JackfruitThis bowl is well sweet & smoky 🙂 , tangy & refreshing!


Tropical Buddha Bowl

  • Servings: 2
  • Difficulty: easy
  • Print




Jicama Fries:
  • 1 jicama
  • 1 T melted coconut oil
  • 2 tsp seasoning of choice (I used FlavorGod’s fiesta sweet & tangy seasoning)
  • 1/2 tsp garlic powder
Bowl Ingredients:
  • 1 box Upton’s Naturals Sweet & Smoky Jackfruit
  • 1/2 head caulifower
  • 2 handfuls kale/ spinach
  • Pomegranate seeds
Tropical Dressing:
  • 1 1/2 c chopped mango, pineapple & strawberry combo (I used a pre-chopped organic frozen bag.)
  • 1/4 c apple cider vinegar
  • The juice from 1 lime


Jicama Fries:
  1. Preheat your oven to 400F.
  2. Peel jicama & cut into fries.
  3. Place them onto a baking sheet. Pour the melted coconut oil over the fries, sprinkle on your seasoning & mix. Make sure all fries are laying next to each other on the sheet & not on top of one another.
  4. Bake for 20-25 minutes, flip, & bake another 20-25 minutes or until crispy.
  1. Chop half of your cauliflower head into florets.
  2. Place on a baking sheet, add any seasonings or healthy oils you like & roast for about 30 minutes or until slightly browned.
  3. Heat your package of jicama on a pan sprayed with non-stick cooking spray. Cook until hot throughout.
Tropical Dressing:
  1. Add all of your tropical dressing ingredients to a high speed blender.
  2. Blend until combined.
  1. Distribute your greens, fries, jackfruit & cauliflower among 2 plates.
  2. Drizzle on your dressing.
  3. Top with pomegranate seeds. Enjoy!

Check out my Instagram @thekellydiet for even more unique plant-based recipes!




Lunch / Dinner

Beet Dough Ravioli with a Pumpkin ‘Cheeze’ filling – Vegan of course :)

So I am always excited to share my recipes with you & today is like no other because oh my goodness did this turn out good!

This ravioli is made completely from scratch. It requires a little bit of time but really isn’t that hard to make at all! Another great thing is that you can make it in advance (up to right before the boiling in water step) & freeze the ravioli. I made this late on a weekday night & boiled & sautéed it up within 15 minutes on the weekend.

You will have leftover filling with this recipe but for a reason. It’s so good! Save your extra filling to come up with a completely new meal. I used my extra filling to make a flatbread.

img_5110This is a pizza flat from flatout. The left side is the ravioli filling & the right side is my easy pea pesto. -Simply blend 1 can organic peas (drained & rinsed), 1/4 c nutritional yeast, 1 tsp garlic powder & a handful of basil in a blender or food processor until combined. Bake the flat at 375F for 2 minutes spread on the filling & pesto, add some toppings & bake for another 5 minutes. Simple, easy, delicious.

So, let’s get on to the Ravioli!

Beet Dough Ravioli with a Pumpkin Cheeze filling

  • Servings: Makes about 14 large Raviolis
  • Difficulty: medium
  • Print


100% Vegan 🙂



  • 1 1/2 c sprouted whole wheat flour
  • 1/2 c chickpea/ garbanzo bean flour
  • 2 flax eggs (Mix 2 T ground flax with 6 T water)
  • 1 c roasted beets
  • 1/4 c warm water
  • 1 c organic pumpkin puree
  • 1/3 c raw cashews (soaked in boiling water for 20 mins)
  • 1/3 c nutritional yeast/ nooch
  • 1 T lemon juice
  • 1 tsp pink Himalayan salt
  • 2 tsp garlic powder
  • 1/3 c vegetable broth
  • 1 large basil leave
  • 1 tsp nutmeg
To sauté:
  • 1 T coconut oil
  • 1/4 c sweet onion, chopped
  • 1/4 c white wine


  1. Add all dough ingredients to a food processor. Process until as combined as you can get it.
  2. Transfer to dough to a clean surface sprinkled with a little bit of flour. Knead the dough for about 2 minutes.
  3. Place the dough in a clean bowl. Cover with clear wrap & let rest for about 20-30 minutes.
  1. Drain & rinse  your cashews.
  2. Add the cashews along with the rest of the filling ingredients to your clean food processor. Process until combined.
  3. Refrigerate.img_5050
  1. Roll your dough out on a clean surface sprinkled with a little flour. You don’t want your dough too thick or too thin where it would break.img_5048
  2. Use the top of a cup to cut your dough into circles.
  3. Place your circles on a baking sheet sprinkled with flour (if freezing). Spoon a small amount of your filling into the middle of your circle. Fold the circle in half & press down on the edges ensuring none of the filling seeks out.img_5051
  4. Seal the edges by taking a fork & slightly pressing down along on the edges. You do not want any air to be able to get in.
  5. If you are freezing your ravioli, sprinkle the tops with a little bit more flour so that they do not stick, cover with foil & freeze.
Final Steps:
  1. Boil your ravioli in small batches for 3 minutes or so until they float to surface.
  2. Heat a medium size pan. Add your coconut oil & chopped onion. Heat until fragrant.
  3. When ravioli is at the surface, remove from the pot & transfer to your pan. Let ravioli cook on each side for about 2 minutes or until a golden color starts to appear on the outside.
  4. Add in your white wine & cook for another 2-3 minutes.
  5. Serve immediately. I topped mine with some extra filling, the onion from the pan, lemon zest & basil. Enjoy!img_5072

Would you change or add anything to this recipe?! Let me know how yours turns out!

Lunch / Dinner

Roasted Red Pepper Soup: 4 Ingredients & Just Veggies :)

I have no credit for this recipe. My boyfriend made it & I’m obsessed!

Why?! This soup is…

  • made with JUST VEGGIES 🙂
  • only requires 4 ingredients.
  • has a natural beautiful red/orange color
  • absolutely delicious.


The peppers he used are from his balcony garden. I have never tasted a more flavorful pepper than these ones. If you like growing vegetables I highly recommend growing your own red bell peppers. I hope you can taste the difference as well!

He also used a few hot lemon peppers from his garden. These peppers are spicy & great for sauces & soups. You can add these if you have them & like more spice. If you chose to use these chop them & add to the baking sheet along with the tomatoes, onion & shallot.

Hot Lemon Peppersimg_4920

Another thing that I’ve noticed in all soups is that roasting your veggies makes a huge difference. Pumpkin, broccoli, cauliflower… roasting all these veggies before turning them into soup really takes the taste to the next level.

For this recipe you will 1) Roast your bell peppers 2) Steam them in a paper bag & 3) Peel off the skin after roasting.

img_4922-1Let’s get to the recipe!

Roasted Red Pepper Soup: 4 Ingredients & Just Veggies 🙂

  • Servings: 4
  • Difficulty: medium
  • Print


This is a non-filtered image… I mean look at that color!!!



  • red bell peppers
  • 3 hot lemon peppers, chopped (optional)
  • 6 medium sized tomatoes, chopped
  • One shallot, chopped
  • 1/2 of a sweet onion, chopped
  • Fresh basil (optional)


  1. Preheat your oven to 400F.
  2. Place peppers directly on the rack & bake for about 25 minutes, rotating half way through.
  3. Spread your tomatoes, lemon peppers (if using), shallot & onion on a baking sheet. Bake for half an hour.
  4. When peppers are done baking immediately place them in a paper bag & close. Allow them to steam in the bag for 5 minutes.
  5. When peppers are done steaming peel off the skin & discard.
  6. When the tomato mixture is done baking add everything, along with the peppers, to a food processor or blender. Blend until smooth & creamy. Sprinkle with fresh basil to serve if desired. Enjoy!

I hope this soup makes you as happy as it makes me 🙂

Lunch / Dinner

Healthy Mexican Crockpot

I don’t mean to insult the Mexican cuisine by naming this a Mexican Crockpot. I realize it’s a very Americanized version of calling something Mexican. So yes this is an American calling their food Mexican but I thought it described the dish best so please don’t be insulted 🙂

Making lunches for the whole work week is a hassle. To make it easier on myself I usually make a big crockpot to use as my lunches for the week. Sure by the 4th or 5th day you may get sick of it, but that’s a great day to pick something up or go out to lunch. Only  buying lunch once a week… not bad for a tight budget & healthy life-style!

This recipe is very easy. Use it solely as a guideline. Remove any veggies, spices or grains you don’t like & add any in that you do! For example I’ve made similar crockpots adding quinoa & zucchini & using enchilada sauce instead of salsa.

Healthy Mexican Crockpot

  • Servings: 4
  • Difficulty: easy
  • Print




  • 1 14 oz can diced green chiles
  • 1 15 oz can black beans, drained & rinsed
  • 1 1/2 c corn (I used a bag of frozen organic corn)
  • 1 red bell pepper (chopped)
  • 5 c sweet potato chunks (I also took the easy way out here using a bag of pre-chopped organic sweet potato)
  • 1/2 red onion, diced
  • 1/4 c nutritional yeast/nooch
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp chili powder
  • 3/4 c salsa
  • 3/4 c veggie broth


  • Avocado slices
  • Cilantro
  • Tomato


  1. Simply add all ingredients (except your toppings) to a crockpot.
  2. Stir & cook on high heat for 3 hours.
  3. Enjoy right away or use crockpot as a food prep. Top with desired toppings. Enjoy!

Make sure to try & fit some time in your day for exercise. Fuel your body right, exercise it & remember to be good to your head space.