60+ Low Cholesterol Recipes
A comprehensive collection of heart-healthy breakfast recipes with full ingredients and instructions
Table of Contents
- Overnight Oats Recipes
- Chia Pudding Recipes
- Smoothie & Bowl Recipes
- Pancake & Waffle Recipes
- Egg-Based Recipes
- Muffin & Baked Goods
- Toast & Quick Breakfast
- Yogurt & Parfait Recipes
Overnight Oats Recipes
1. Fig & Ricotta Overnight Oats
Prep Time: 10 minutes | Chill Time: 8 hours | Servings: 1
Nutrition (per serving): 294 calories, 9g fat, 10mg cholesterol, 48g carbs, 7g fiber, 10g protein
Ingredients:
- ½ cup old-fashioned rolled oats
- ½ cup water
- Pinch of salt
- 2 tablespoons part-skim ricotta cheese
- 2 tablespoons chopped dried figs
- 1 tablespoon toasted sliced almonds
- 2 teaspoons honey
Instructions:
- Combine oats, water, and salt in a jar or bowl and stir well.
- Cover and refrigerate overnight (at least 8 hours).
- In the morning, heat the oats if desired, or eat cold.
- Top with ricotta cheese, chopped figs, toasted almonds, and drizzle with honey.
Tips: Toast almonds and chop figs the night before for even quicker morning prep.
2. Classic Overnight Oats
Prep Time: 5 minutes | Chill Time: 8 hours | Servings: 1
Nutrition (per serving): 250 calories, 5g fat, 0mg cholesterol, 42g carbs, 8g fiber, 10g protein
Ingredients:
- ½ cup old-fashioned rolled oats
- ½ cup almond milk (or milk of choice)
- ¼ cup plain Greek yogurt
- 1 tablespoon chia seeds
- 1 teaspoon maple syrup or honey
- ¼ teaspoon vanilla extract
- ¼ teaspoon ground cinnamon
- Pinch of salt
Toppings (add in morning):
- Fresh berries (blueberries, strawberries, raspberries)
- Sliced banana
- Chopped nuts (almonds, walnuts, pecans)
Instructions:
- In a mason jar or bowl, combine oats, milk, yogurt, chia seeds, maple syrup, vanilla, cinnamon, and salt.
- Stir well to combine all ingredients.
- Cover and refrigerate overnight or for at least 4 hours.
- In the morning, stir the oats and add more milk if needed to reach desired consistency.
- Top with fresh fruit and nuts before serving.
Variations:
- Peanut Butter Banana: Add 1 tablespoon powdered peanut butter and top with sliced banana
- Apple Cinnamon: Add diced apple and extra cinnamon
- Chocolate Cherry: Add 1 teaspoon cocoa powder and top with fresh or dried cherries
3. Overnight Peach Oatmeal (Slow Cooker)
Prep Time: 10 minutes | Cook Time: 7 hours | Servings: 6
Nutrition (per ¾ cup): 163 calories, 2g fat, 0mg cholesterol, 31g carbs, 4g fiber, 5g protein
Ingredients:
- 2 cups steel-cut oats
- 6 cups water or almond milk
- 2 cups fresh or frozen sliced peaches
- ¼ cup honey or maple syrup
- 1 teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- ½ teaspoon salt
- ¼ cup sliced almonds, toasted
Instructions:
- Spray slow cooker with cooking spray.
- Combine oats, water, peaches, honey, vanilla, cinnamon, and salt in slow cooker.
- Stir well to combine.
- Cover and cook on low for 7-8 hours overnight.
- Stir in the morning and top each serving with toasted almonds.
Make-Ahead Tip: This recipe is perfect for meal prep. Store leftovers in the refrigerator for up to 5 days.
4. Cherry-Almond Overnight Oats
Prep Time: 10 minutes | Chill Time: 8 hours | Servings: 4
Nutrition (per serving): 280 calories, 6g fat, 0mg cholesterol, 48g carbs, 6g fiber, 8g protein
Ingredients:
- 2 cups old-fashioned rolled oats
- 2 cups almond milk
- 2 tablespoons honey
- 1 teaspoon vanilla extract
- 1 teaspoon almond extract
- ½ teaspoon ground cinnamon
- Pinch of salt
- 1 cup fresh or frozen cherries, pitted and halved
- ½ cup sliced almonds, toasted
- 2 tablespoons chia seeds (optional)
Instructions:
- In a large bowl, whisk together almond milk, honey, vanilla extract, almond extract, and salt.
- Add oats, chia seeds (if using), and half of the cherries. Stir well.
- Divide mixture among 4 jars or containers.
- Cover and refrigerate overnight.
- In the morning, top with remaining cherries and toasted almonds.
Chia Pudding Recipes
5. Basic Chia Seed Pudding
Prep Time: 5 minutes | Chill Time: 3-4 hours | Servings: 2
Nutrition (per serving): 180 calories, 9g fat, 0mg cholesterol, 20g carbs, 11g fiber, 6g protein
Ingredients:
- ¼ cup chia seeds
- 1 cup almond milk (or milk of choice)
- 1-2 tablespoons maple syrup or honey
- ½ teaspoon vanilla extract
- ¼ teaspoon ground cinnamon (optional)
Instructions:
- In a mason jar or bowl, combine chia seeds, milk, maple syrup, vanilla, and cinnamon.
- Whisk or shake vigorously for 30 seconds to prevent clumping.
- Let sit for 5 minutes, then whisk again.
- Cover and refrigerate for at least 3 hours or overnight.
- Stir before serving and add more milk if too thick.
- Top with fresh fruit, nuts, or granola.
Ratio Guide: Use 3-4 tablespoons chia seeds per 1 cup liquid for pudding consistency.
6. Blueberry Almond Chia Pudding
Prep Time: 5 minutes | Chill Time: 4 hours | Servings: 2
Nutrition (per serving): 220 calories, 11g fat, 0mg cholesterol, 26g carbs, 13g fiber, 7g protein
Ingredients:
- ¼ cup chia seeds
- 1 cup unsweetened almond milk
- 2 tablespoons maple syrup
- ½ teaspoon vanilla extract
- ½ teaspoon almond extract
- 1 cup fresh blueberries
- ¼ cup sliced almonds, toasted
- 2 tablespoons unsweetened shredded coconut (optional)
Instructions:
- Combine chia seeds, almond milk, maple syrup, vanilla, and almond extract in a jar.
- Shake or whisk well to combine.
- Refrigerate for at least 4 hours or overnight, shaking occasionally.
- Layer pudding with blueberries in serving glasses.
- Top with toasted almonds and coconut before serving.
7. Apple Cinnamon Chia Pudding
Prep Time: 5 minutes | Chill Time: 4 hours | Servings: 2
Nutrition (per serving): 210 calories, 10g fat, 0mg cholesterol, 28g carbs, 12g fiber, 6g protein
Ingredients:
- ¼ cup chia seeds
- 1 cup unsweetened almond milk
- 2 tablespoons maple syrup
- ½ teaspoon vanilla extract
- 1 teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- 1 medium apple, diced
- 2 tablespoons chopped pecans or walnuts
Instructions:
- Whisk together chia seeds, almond milk, maple syrup, vanilla, cinnamon, and nutmeg.
- Cover and refrigerate for at least 4 hours or overnight.
- Stir well before serving.
- Top with diced apple and chopped nuts.
Tip: For warm chia pudding, gently heat in microwave for 30-45 seconds before adding toppings.
Smoothie & Bowl Recipes
8. Power Berry Smoothie Bowl
Prep Time: 10 minutes | Servings: 2
Nutrition (per serving): 172 calories, 3g fat, 3mg cholesterol, 35g carbs, 4g fiber, 5g protein
Ingredients:
For the smoothie base:
- 1 cup fresh spinach, packed
- 1 cup frozen mixed berries (strawberries, blueberries, raspberries)
- 1 frozen banana
- ½ cup low-fat plain Greek yogurt
- ½ cup unsweetened almond milk
- 1 tablespoon ground flaxseed
- ½ cup 100% fruit juice (optional, for sweetness)
For toppings:
- ¼ cup fresh berries
- 2 tablespoons granola
- 1 tablespoon sliced almonds
- 1 tablespoon chia seeds
- Sliced banana
Instructions:
- Add spinach, frozen berries, banana, yogurt, almond milk, flaxseed, and juice (if using) to a blender.
- Blend on high until smooth and creamy, about 1-2 minutes.
- Pour into two bowls.
- Arrange toppings in sections on top of smoothie.
- Serve immediately.
Tips: For a thicker consistency, use less liquid or add ice cubes. The spinach flavor is masked by the fruit.
9. Pineapple Green Smoothie
Prep Time: 5 minutes | Servings: 2
Nutrition (per serving): 185 calories, 2g fat, 5mg cholesterol, 38g carbs, 4g fiber, 8g protein
Ingredients:
- 1 cup fresh spinach
- 1 cup frozen pineapple chunks
- 1 ripe banana (fresh or frozen)
- ½ cup plain Greek yogurt
- ½ cup unsweetened almond milk
- 1 tablespoon chia seeds
- 1 teaspoon honey (optional)
- Ice cubes (optional, for thickness)
Instructions:
- Place spinach, pineapple, banana, yogurt, almond milk, and chia seeds in blender.
- Blend until smooth, about 1 minute.
- Add honey if additional sweetness is desired.
- Add ice cubes and blend again if thicker consistency is preferred.
- Pour into glasses and serve immediately.
10. Spinach-Avocado Smoothie
Prep Time: 5 minutes | Servings: 2
Nutrition (per serving): 195 calories, 8g fat, 0mg cholesterol, 30g carbs, 7g fiber, 4g protein
Ingredients:
- 2 cups fresh spinach
- 1 frozen banana
- ½ ripe avocado
- 1 cup unsweetened almond milk
- ½ cup water or coconut water
- 1 tablespoon honey or maple syrup
- ½ teaspoon vanilla extract
- Ice cubes (optional)
Instructions:
- Combine all ingredients in a blender.
- Blend on high until smooth and creamy, about 1-2 minutes.
- Taste and adjust sweetness if needed.
- Pour into glasses and enjoy immediately or refrigerate for up to 1 day.
Make-Ahead Tip: This smoothie can be made the night before and stored in the refrigerator.
11. Smoothie Bowl (Classic Berry)
Prep Time: 5 minutes | Servings: 2
Nutrition (per 1½ cups): 155 calories, 0g fat, 2mg cholesterol, 35g carbs, 2g fiber, 5g protein
Ingredients:
For base:
- 2 cups frozen mixed berries
- 1 frozen banana
- ½ cup nonfat milk
- ¼ cup orange juice
For toppings:
- 1 banana, sliced
- ¼ cup granola
- 2 tablespoons peanut butter or almond butter
- Fresh berries
Instructions:
- Blend frozen berries, banana, milk, and orange juice until smooth but thick.
- Pour into two bowls.
- Top with sliced banana, granola, nut butter, and fresh berries.
- Serve immediately with a spoon.
Pancake & Waffle Recipes
12. Banana Oatmeal Pancakes
Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 4 (2 pancakes each)
Nutrition (per 2 pancakes): 155 calories, 4g fat, 0mg cholesterol, 28g carbs, 4g fiber, 7g protein
Ingredients:
- 1 cup old-fashioned rolled oats
- 2 ripe bananas
- 2 tablespoons ground flaxseed mixed with 6 tablespoons water (flax eggs)
- ½ cup unsweetened almond milk
- 1 teaspoon vanilla extract
- 1 teaspoon baking powder
- ½ teaspoon ground cinnamon
- Pinch of salt
- ¼ cup chopped walnuts (optional)
- Cooking spray or coconut oil for pan
Instructions:
- In a small bowl, mix ground flaxseed with water and let sit for 5 minutes to thicken.
- Add oats to a blender and pulse until they reach a flour-like consistency.
- Add bananas, flax eggs, almond milk, vanilla, baking powder, cinnamon, and salt to blender.
- Blend until smooth batter forms.
- Stir in chopped walnuts if using.
- Heat a non-stick griddle or skillet over medium heat and spray with cooking spray.
- Pour ¼ cup batter for each pancake onto griddle.
- Cook for 2-3 minutes until bubbles form on surface.
- Flip and cook for another 2 minutes until golden brown.
- Serve warm with fresh berries, a drizzle of maple syrup, or nut butter.
Tips: These pancakes are naturally sweet from the banana, so additional syrup is optional.
13. Whole Wheat Oatmeal Pancakes
Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 5 (2 pancakes each)
Nutrition (per 2 pancakes): 263 calories, 8g fat, 39mg cholesterol, 42g carbs, 3g fiber, 7g protein
Ingredients:
- 1 cup whole wheat flour
- ½ cup old-fashioned rolled oats
- 2 tablespoons brown sugar
- 2 teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- 1½ cups low-fat buttermilk
- 2 large eggs
- 2 tablespoons canola oil
- 1 teaspoon vanilla extract
Instructions:
- In a large bowl, whisk together flour, oats, brown sugar, baking powder, baking soda, and salt.
- In another bowl, whisk together buttermilk, eggs, oil, and vanilla.
- Pour wet ingredients into dry ingredients and stir until just combined (batter will be slightly lumpy).
- Let batter rest for 5 minutes.
- Heat griddle over medium heat and lightly grease.
- Pour ¼ cup batter for each pancake.
- Cook until bubbles appear and edges look dry, about 2-3 minutes.
- Flip and cook until golden brown, about 2 more minutes.
- Serve with fresh fruit or pure maple syrup.
Egg-Based Recipes
14. Egg White Scramble with Spinach
Prep Time: 5 minutes | Cook Time: 10 minutes | Servings: 2
Nutrition (per serving): 95 calories, 3g fat, 0mg cholesterol, 4g carbs, 1g fiber, 14g protein
Ingredients:
- 6 large egg whites (or ¾ cup liquid egg whites)
- 2 cups fresh spinach
- ¼ cup diced tomatoes
- 2 tablespoons diced onion
- 1 tablespoon olive oil
- Salt and pepper to taste
- ¼ teaspoon garlic powder
- Fresh herbs (optional)
Instructions:
- Heat olive oil in a non-stick skillet over medium heat.
- Add onion and cook until softened, about 2 minutes.
- Add spinach and tomatoes, cook until spinach is wilted, about 2 minutes.
- In a bowl, whisk egg whites with salt, pepper, and garlic powder.
- Pour egg whites into skillet with vegetables.
- Cook, stirring gently, until eggs are set but still moist, about 3-4 minutes.
- Serve immediately with whole grain toast.
15. Veggie Omelet “Muffins”
Prep Time: 15 minutes | Cook Time: 25 minutes | Servings: 12 muffins
Nutrition (per muffin): 45 calories, 2g fat, 5mg cholesterol, 3g carbs, 1g fiber, 5g protein
Ingredients:
- 10 large egg whites (or 1¼ cups liquid egg whites)
- 2 whole eggs
- ¼ cup low-fat milk
- ½ cup reduced-fat shredded cheese
- 1 cup chopped vegetables (bell peppers, onions, mushrooms, spinach)
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- Cooking spray
Instructions:
- Preheat oven to 350°F (175°C).
- Spray a 12-cup muffin tin with cooking spray.
- In a large bowl, whisk together egg whites, whole eggs, milk, salt, pepper, and garlic powder.
- Divide chopped vegetables evenly among muffin cups.
- Pour egg mixture over vegetables, filling each cup about ¾ full.
- Sprinkle cheese on top of each muffin.
- Bake for 20-25 minutes until eggs are set and tops are lightly golden.
- Let cool for 5 minutes before removing from tin.
- Serve warm or store in refrigerator for up to 5 days.
Storage: These freeze well for up to 3 months. Reheat in microwave for 30-40 seconds.
16. Zucchini Tomato Frittata
Prep Time: 15 minutes | Cook Time: 35 minutes | Servings: 4
Nutrition (per slice): 138 calories, 4g fat, 6mg cholesterol, 11g carbs, 3g fiber, 15g protein
Ingredients:
- 1½ cups egg substitute (or 6 egg whites + 2 whole eggs)
- 1 cup diced zucchini
- 1 cup diced tomatoes
- ½ cup diced onion
- ½ cup reduced-fat shredded cheese
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried Italian seasoning
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- Heat olive oil in an oven-safe skillet over medium heat.
- Add onion and cook until softened, about 3 minutes.
- Add zucchini and garlic, cook for 5 minutes.
- Add tomatoes and Italian seasoning, cook for 3 more minutes.
- In a bowl, whisk egg substitute with salt and pepper.
- Pour egg mixture over vegetables in skillet.
- Cook without stirring for 3-4 minutes until edges begin to set.
- Sprinkle cheese on top.
- Transfer skillet to oven and bake for 15-20 minutes until center is set.
- Let cool for 5 minutes, then slice and serve.
Muffin & Baked Goods
17. Low-Carb Blueberry Muffins
Prep Time: 15 minutes | Cook Time: 25 minutes | Servings: 12 muffins
Nutrition (per muffin): 145 calories, 11g fat, 31mg cholesterol, 8g carbs, 3g fiber, 5g protein
Ingredients:
- 2 cups almond flour
- ½ cup coconut flour
- ⅓ cup brown sugar or coconut sugar
- 2 teaspoons baking powder
- ½ teaspoon salt
- ½ teaspoon ground cinnamon
- 3 large eggs
- ⅓ cup melted coconut oil
- ⅓ cup unsweetened almond milk
- 1 teaspoon vanilla extract
- 1 cup fresh blueberries
Instructions:
- Preheat oven to 350°F (175°C). Line a 12-cup muffin tin with paper liners.
- In a large bowl, whisk together almond flour, coconut flour, sugar, baking powder, salt, and cinnamon.
- In another bowl, whisk together eggs, melted coconut oil, almond milk, and vanilla.
- Pour wet ingredients into dry ingredients and stir until just combined.
- Gently fold in blueberries.
- Divide batter evenly among muffin cups (about ¾ full).
- Bake for 22-25 minutes until tops are golden and a toothpick comes out clean.
- Cool in pan for 5 minutes, then transfer to wire rack.
Storage: Keep in airtight container for 3 days or freeze for up to 3 months.
18. Apple Bran Muffins
Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 12 muffins
Nutrition (per muffin): 135 calories, 2g fat, 16mg cholesterol, 28g carbs, 4g fiber, 4g protein
Ingredients:
- 1¼ cups wheat bran
- 1 cup whole wheat flour
- ¾ cup brown sugar
- 1½ teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- 1 teaspoon ground cinnamon
- 1 cup unsweetened applesauce
- ¾ cup low-fat milk
- 1 large egg
- 2 tablespoons canola oil
- 1 teaspoon vanilla extract
- 1 medium apple, peeled and diced
Instructions:
- Preheat oven to 375°F (190°C). Line muffin tin with paper liners.
- In a large bowl, combine bran, flour, brown sugar, baking powder, baking soda, salt, and cinnamon.
- In another bowl, whisk together applesauce, milk, egg, oil, and vanilla.
- Pour wet ingredients into dry ingredients and stir until just moistened.
- Fold in diced apple.
- Fill muffin cups ¾ full.
- Bake for 18-20 minutes until toothpick comes out clean.
- Cool for 5 minutes before removing from pan.
Tip: Using applesauce instead of oil reduces fat while keeping muffins moist.
19. Baked Banana-Nut Oatmeal Cups
Prep Time: 10 minutes | Cook Time: 30 minutes | Servings: 12 cups
Nutrition (per cup): 125 calories, 5g fat, 16mg cholesterol, 18g carbs, 2g fiber, 3g protein
Ingredients:
- 2½ cups old-fashioned rolled oats
- ½ cup chopped pecans or walnuts
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- ½ teaspoon salt
- 2 ripe bananas, mashed
- 1¾ cups low-fat milk
- 1 large egg
- ¼ cup maple syrup
- 2 tablespoons melted coconut oil
- 1 teaspoon vanilla extract
Instructions:
- Preheat oven to 375°F (190°C). Grease a 12-cup muffin tin or line with paper liners.
- In a large bowl, mix oats, nuts, baking powder, cinnamon, and salt.
- In another bowl, whisk together mashed bananas, milk, egg, maple syrup, oil, and vanilla.
- Pour wet ingredients into dry ingredients and stir to combine.
- Divide mixture evenly among muffin cups.
- Bake for 25-30 minutes until tops are golden and set.
- Cool for 10 minutes before removing from pan.
Storage: Refrigerate for up to 5 days or freeze for up to 3 months. Reheat in microwave for 40 seconds.
Toast & Quick Breakfast
20. Everything Bagel Avocado Toast
Prep Time: 5 minutes | Servings: 2
Nutrition (per serving): 210 calories, 11g fat, 0mg cholesterol, 24g carbs, 8g fiber, 6g protein
Ingredients:
- 2 slices whole grain bread
- 1 ripe avocado
- 1 tablespoon lemon juice
- 2 teaspoons everything bagel seasoning
- Salt and pepper to taste
- Optional toppings: sliced tomato, red pepper flakes, microgreens
Instructions:
- Toast bread until golden brown.
- In a small bowl, mash avocado with lemon juice, salt, and pepper.
- Spread mashed avocado evenly on toasted bread.
- Sprinkle with everything bagel seasoning.
- Add optional toppings if desired.
- Serve immediately.
Variations:
- Add a poached or fried egg white on top for extra protein
- Top with sliced cucumber and radish for crunch
- Add smoked salmon for omega-3 fatty acids
21. Smoked Salmon Breakfast Wrap
Prep Time: 10 minutes | Servings: 2
Nutrition (per wrap): 245 calories, 8g fat, 15mg cholesterol, 28g carbs, 4g fiber, 16g protein
Ingredients:
- 2 whole wheat tortillas (8-inch)
- 4 oz smoked salmon
- ¼ cup light cream cheese or Greek yogurt
- ½ cucumber, thinly sliced
- ¼ red onion, thinly sliced
- 1 cup fresh spinach or arugula
- 1 tablespoon capers (optional)
- Fresh dill
- Lemon wedges
Instructions:
- Spread cream cheese or Greek yogurt on each tortilla.
- Layer smoked salmon, cucumber, onion, and greens on one half of tortilla.
- Sprinkle with capers and fresh dill.
- Fold in sides and roll up tightly.
- Cut in half and serve with lemon wedges.
Benefits: Smoked salmon provides omega-3 fatty acids that help raise HDL cholesterol.
22. Peanut Butter & Chia Berry Jam English Muffin
Prep Time: 10 minutes | Servings: 2
Nutrition (per serving): 240 calories, 10g fat, 0mg cholesterol, 32g carbs, 8g fiber, 9g protein
Ingredients:
For chia berry jam:
- 1 cup fresh or frozen mixed berries
- 1 tablespoon chia seeds
- 1 tablespoon honey or maple syrup
- 1 teaspoon lemon juice
For assembly:
- 2 whole wheat English muffins, split and toasted
- 2 tablespoons natural peanut butter
Instructions:
- In a small saucepan, heat berries over medium heat until they break down, about 5 minutes.
- Mash berries with a fork.
- Stir in chia seeds, honey, and lemon juice.
- Remove from heat and let cool (mixture will thicken as it cools).
- Toast English muffins.
- Spread peanut butter on muffin halves.
- Top with chia berry jam.
- Serve immediately.
Storage: Chia jam can be made ahead and stored in refrigerator for up to 1 week.
Yogurt & Parfait Recipes
23. Rise and Shine Parfait
Prep Time: 15 minutes | Servings: 4
Nutrition (per parfait): 259 calories, 3g fat, 7mg cholesterol, 48g carbs, 7g fiber, 13g protein
Ingredients:
- 2 cups nonfat plain Greek yogurt
- 2 tablespoons honey
- 1 teaspoon vanilla extract
- 2 cups mixed fresh fruit (berries, sliced banana, diced mango)
- 1 cup low-fat granola
- 2 tablespoons chia seeds
- ¼ cup sliced almonds
Instructions:
- In a bowl, mix yogurt with honey and vanilla.
- In 4 glasses or jars, layer ingredients as follows:
- 2 tablespoons yogurt
- 2 tablespoons fruit
- 2 tablespoons granola
- Repeat layers
- Top with chia seeds and sliced almonds.
- Serve immediately or refrigerate for up to 2 hours.
24. Yogurt & Honey Fruit Cups
Prep Time: 10 minutes | Servings: 6
Nutrition (per ¾ cup): 97 calories, 0g fat, 2mg cholesterol, 23g carbs, 2g fiber, 2g protein
Ingredients:
- 2 cups nonfat vanilla yogurt
- 2 tablespoons honey
- 1 teaspoon orange zest
- 2 cups mixed fresh fruit (berries, melon, grapes)
- 2 tablespoons fresh mint, chopped (optional)
Instructions:
- In a bowl, mix yogurt with honey and orange zest.
- Divide fruit among 6 cups or bowls.
- Top each with yogurt mixture.
- Garnish with fresh mint if desired.
- Serve immediately.
25. Muesli with Raspberries
Prep Time: 5 minutes | Servings: 1
Nutrition (per serving): 285 calories, 6g fat, 5mg cholesterol, 48g carbs, 8g fiber, 12g protein
Ingredients:
- ½ cup muesli (look for varieties without added sugar or oil)
- ¾ cup low-fat milk or almond milk
- ½ cup fresh raspberries
- 1 tablespoon sliced almonds
- 1 teaspoon honey (optional)
Instructions:
- Place muesli in a bowl.
- Pour milk over muesli.
- Top with raspberries and almonds.
- Drizzle with honey if desired.
- Serve immediately or let sit for 5 minutes to soften.
Note: Unlike granola, muesli is not baked with sweeteners or oil, making it a lower-calorie option.
26. Quinoa Breakfast Bowl
Prep Time: 5 minutes | Cook Time: 25 minutes | Servings: 1
Nutrition (per serving): 475 calories, 13g fat, 0mg cholesterol, 83g carbs, 10g fiber, 13g protein
Ingredients:
- ½ cup quinoa, rinsed
- 1 cup water or almond milk
- 1 tablespoon maple syrup
- ½ teaspoon ground cinnamon
- ¼ teaspoon vanilla extract
- Pinch of salt
Toppings:
- ¼ cup mixed nuts and seeds (almonds, walnuts, pumpkin seeds)
- ¼ cup dried fruit (cranberries, raisins, chopped dates)
- Fresh fruit (banana, berries)
- 1 tablespoon nut butter
Instructions:
- Combine quinoa and water in a small saucepan.
- Bring to a boil, then reduce heat to low.
- Cover and simmer for 15-20 minutes until liquid is absorbed.
- Stir in maple syrup, cinnamon, vanilla, and salt.
- Transfer to a bowl and top with nuts, seeds, dried fruit, fresh fruit, and nut butter.
Make-Ahead: Cook quinoa in advance and store in refrigerator for up to 5 days. Reheat with a splash of milk.
Additional Quick Breakfast Ideas
27. Raspberry Yogurt Cereal Bowl
Prep Time: 5 minutes | Servings: 1
Ingredients:
- ¾ cup nonfat plain Greek yogurt
- ½ cup high-fiber cereal
- ½ cup fresh raspberries
- 1 tablespoon sliced almonds
- 1 teaspoon honey
Instructions:
- Place yogurt in a bowl.
- Top with cereal, raspberries, and almonds.
- Drizzle with honey.
- Serve immediately.
Tips for Low-Cholesterol Breakfast Success
Shopping Tips:
- Choose egg whites or egg substitutes instead of whole eggs
- Select nonfat or low-fat dairy products
- Buy whole grain breads and cereals
- Stock up on fresh and frozen fruits
- Keep nuts and seeds on hand for healthy fats
Meal Prep Strategies:
- Make overnight oats and chia pudding in batches
- Bake muffins and oatmeal cups on weekends
- Prepare egg muffins and store in refrigerator
- Pre-portion smoothie ingredients in freezer bags
- Cook quinoa in advance for quick breakfast bowls
Ingredient Substitutions:
- Replace whole eggs with egg whites (1 whole egg = 2 egg whites)
- Use applesauce instead of oil in baking
- Swap butter for olive oil or coconut oil
- Choose plant-based milk over whole milk
- Use Greek yogurt instead of sour cream or cream cheese
Heart-Healthy Additions:
- Ground flaxseed (omega-3s)
- Chia seeds (fiber and omega-3s)
- Nuts and seeds (healthy fats)
- Berries (antioxidants and fiber)
- Oats (soluble fiber)
- Avocado (monounsaturated fats)
- Spinach and leafy greens (nutrients and fiber)
Conclusion
These 27 complete low-cholesterol breakfast recipes provide a diverse range of options to start your day with heart-healthy nutrition. From make-ahead overnight oats and chia puddings to quick smoothies and savory egg dishes, there’s something for every taste preference and schedule. By incorporating these recipes into your weekly meal plan, you can enjoy delicious breakfasts while supporting your cardiovascular health.
Remember that managing cholesterol is about overall dietary patterns, not just individual meals. Combine these low-cholesterol breakfasts with a balanced diet rich in fruits, vegetables, whole grains, and lean proteins throughout the day for optimal heart health.
A comprehensive collection of heart-healthy lunch recipes with full ingredients and instructions
Table of Contents
Salads
1. Fiber-Packed White Bean & Spinach Salad
Prep Time: 10 minutes | Servings: 4
Nutrition (per serving): 250 calories, 10g fat, 0mg cholesterol, 30g carbs, 10g fiber, 10g protein
Ingredients:
- 2 (15-ounce) cans cannellini beans, rinsed
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon ras el hanout
- 1/2 teaspoon salt
- 1/4 teaspoon ground pepper
- 6 cups baby spinach
- 1/2 cup sliced almonds, toasted
Instructions:
- In a medium bowl, combine beans, oil, lemon juice, ras el hanout, salt, and pepper. Stir to combine, mashing some of the beans for a creamier texture.
- In a large bowl, toss spinach with a light vinaigrette (optional).
- Serve the bean salad over the spinach, topped with toasted almonds.
2. Cabbage, Tofu & Edamame Salad
Prep Time: 15 minutes | Servings: 4
Nutrition (per serving): 300 calories, 15g fat, 0mg cholesterol, 25g carbs, 8g fiber, 15g protein
Ingredients:
- 1 (14-ounce) package extra-firm tofu, pressed and cubed
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 4 cups shredded red cabbage
- 1 cup shelled edamame, cooked
- 1 cup mandarin oranges, drained
- 1/2 cup chow mein noodles
- 1/4 cup sesame vinaigrette
Instructions:
- In a small bowl, toss tofu with soy sauce, rice vinegar, and sesame oil.
- In a large bowl, combine cabbage, edamame, and mandarin oranges.
- Add the tofu to the cabbage mixture.
- Drizzle with sesame vinaigrette and toss to combine.
- Top with chow mein noodles just before serving.
3. Cranberry-Walnut Chickpea Salad
Prep Time: 10 minutes | Servings: 4
Nutrition (per serving): 220 calories, 8g fat, 0mg cholesterol, 28g carbs, 7g fiber, 9g protein
Ingredients:
- 1 (15-ounce) can chickpeas, rinsed and mashed
- 1/2 cup plain Greek yogurt
- 1/4 cup chopped walnuts, toasted
- 1/4 cup dried cranberries
- 1/4 cup chopped celery
- 2 tablespoons chopped red onion
- Salt and pepper to taste
Instructions:
- In a medium bowl, combine mashed chickpeas, Greek yogurt, walnuts, cranberries, celery, and red onion.
- Mix until well combined.
- Season with salt and pepper to taste.
- Serve on whole-wheat bread, in a wrap, or over a bed of greens.
4. Mediterranean Quinoa Salad
Prep Time: 15 minutes | Servings: 4
Nutrition (per serving): 280 calories, 12g fat, 0mg cholesterol, 35g carbs, 7g fiber, 9g protein
Ingredients:
- 2 cups cooked quinoa, cooled
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- In a large bowl, combine quinoa, tomatoes, cucumber, olives, onion, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
- Pour dressing over salad and toss to combine.
- Serve immediately or refrigerate for up to 3 days.
5. Asian Chicken Salad
Prep Time: 15 minutes | Servings: 4
Nutrition (per serving): 265 calories, 10g fat, 65mg cholesterol, 18g carbs, 4g fiber, 28g protein
Ingredients:
- 3 cups shredded cooked chicken breast
- 4 cups mixed salad greens
- 1 cup shredded carrots
- 1 red bell pepper, thinly sliced
- 1/2 cup sliced almonds, toasted
- 2 tablespoons sesame seeds
- 3 tablespoons rice vinegar
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 1 teaspoon grated ginger
Instructions:
- In a large bowl, combine greens, chicken, carrots, and bell pepper.
- In a small bowl, whisk together vinegar, soy sauce, sesame oil, honey, and ginger.
- Pour dressing over salad and toss to combine.
- Top with almonds and sesame seeds.
6. Tuna and White Bean Salad
Prep Time: 10 minutes | Servings: 2
Nutrition (per serving): 310 calories, 11g fat, 35mg cholesterol, 25g carbs, 8g fiber, 28g protein
Ingredients:
- 1 (5-ounce) can tuna in water, drained
- 1 (15-ounce) can cannellini beans, rinsed
- 2 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 tablespoon fresh basil, chopped
- Salt and pepper to taste
Instructions:
- In a bowl, combine tuna, beans, tomatoes, and onion.
- Whisk together olive oil, lemon juice, basil, salt, and pepper.
- Pour dressing over tuna mixture and toss gently.
- Serve over mixed greens.
Bowls
7. Black Bean Fajita Skillet
Prep Time: 15 minutes | Servings: 4
Nutrition (per serving): 285 calories, 8g fat, 0mg cholesterol, 42g carbs, 12g fiber, 12g protein
Ingredients:
- 2 tablespoons olive oil
- 1 (16-ounce) bag frozen fajita vegetables (onions and peppers)
- 2 (15-ounce) cans black beans, rinsed
- 1 (1-ounce) packet fajita seasoning
- Optional toppings: avocado, salsa, cilantro, lime wedges
Instructions:
- Heat oil in a large skillet over medium-high heat.
- Add frozen vegetables and cook until heated through, about 5 minutes.
- Stir in black beans and fajita seasoning.
- Cook, stirring occasionally, until the beans are heated through, about 5 minutes.
- Serve in bowls with your favorite toppings.
8. Teriyaki Tofu Rice Bowls
Prep Time: 15 minutes | Servings: 4
Nutrition (per serving): 340 calories, 10g fat, 0mg cholesterol, 48g carbs, 6g fiber, 16g protein
Ingredients:
- 1 (14-ounce) package extra-firm tofu, pressed and cubed
- 1/4 cup teriyaki sauce
- 4 cups cooked brown rice
- 4 cups steamed broccoli florets
- 1 cup shredded carrots
- 1/4 cup sliced green onions
- 1 tablespoon sesame seeds
Instructions:
- In a small bowl, toss tofu with teriyaki sauce.
- Heat a non-stick skillet over medium-high heat and cook tofu until golden, about 8 minutes.
- Divide rice among 4 bowls.
- Top with broccoli, carrots, and tofu.
- Garnish with green onions and sesame seeds.
9. Buddha Bowl with Tahini Dressing
Prep Time: 20 minutes | Servings: 4
Nutrition (per serving): 380 calories, 15g fat, 0mg cholesterol, 52g carbs, 11g fiber, 14g protein
Ingredients:
- 2 cups cooked quinoa
- 1 (15-ounce) can chickpeas, rinsed and roasted
- 2 cups kale, massaged with lemon juice
- 1 cup shredded red cabbage
- 1 cup shredded carrots
- 1 avocado, sliced
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water
- 1 clove garlic, minced
- Salt to taste
Instructions:
- To roast chickpeas: toss with olive oil and spices, bake at 400°F for 20 minutes.
- Divide quinoa among 4 bowls.
- Arrange chickpeas, kale, cabbage, carrots, and avocado on top.
- Whisk together tahini, lemon juice, water, garlic, and salt.
- Drizzle dressing over bowls.
10. Mexican Burrito Bowl
Prep Time: 15 minutes | Servings: 4
Nutrition (per serving): 395 calories, 10g fat, 0mg cholesterol, 62g carbs, 14g fiber, 16g protein
Ingredients:
- 2 cups cooked brown rice
- 1 (15-ounce) can black beans, rinsed
- 1 cup corn kernels
- 1 cup salsa
- 1 avocado, diced
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons lime juice
- 1 teaspoon cumin
- Lettuce leaves for serving
Instructions:
- In a bowl, mix beans with cumin and warm through.
- Divide rice among 4 bowls.
- Top with beans, corn, salsa, avocado, and cilantro.
- Drizzle with lime juice and serve over lettuce if desired.
Soups
11. Butternut Squash Soup with Avocado & Chickpeas
Prep Time: 10 minutes | Servings: 4
Nutrition (per serving): 285 calories, 12g fat, 2mg cholesterol, 38g carbs, 9g fiber, 10g protein
Ingredients:
- 1 (32-ounce) carton butternut squash soup
- 1 (15-ounce) can chickpeas, rinsed
- 1 teaspoon curry powder
- 1/2 cup plain Greek yogurt
- 1 avocado, diced
- 1/4 cup chopped cilantro
Instructions:
- In a large saucepan, heat soup over medium heat.
- Stir in chickpeas and curry powder.
- Cook until heated through, about 5 minutes.
- Remove from heat and stir in Greek yogurt.
- Ladle into bowls and top with avocado and cilantro.
12. Minestrone Soup
Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 6
Nutrition (per serving): 210 calories, 4g fat, 0mg cholesterol, 36g carbs, 8g fiber, 10g protein
Ingredients:
- 2 tablespoons olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 (28-ounce) can diced tomatoes
- 4 cups vegetable broth
- 1 (15-ounce) can kidney beans, rinsed
- 1 cup small pasta (ditalini or elbow)
- 2 cups fresh spinach
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery; cook until softened, about 5 minutes.
- Add garlic and cook for 1 minute.
- Add tomatoes, broth, beans, and Italian seasoning.
- Bring to a boil, add pasta, and cook according to package directions.
- Stir in spinach until wilted.
- Season with salt and pepper.
13. Split Pea Soup
Prep Time: 10 minutes | Cook Time: 1 hour | Servings: 6
Nutrition (per serving): 245 calories, 3g fat, 0mg cholesterol, 42g carbs, 16g fiber, 15g protein
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 2 cups dried split peas, rinsed
- 8 cups vegetable broth
- 1 bay leaf
- 1 teaspoon dried thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot over medium heat.
- Add onion, carrots, and celery; cook until softened.
- Add garlic and cook for 1 minute.
- Add split peas, broth, bay leaf, and thyme.
- Bring to a boil, then reduce heat and simmer for 45-60 minutes until peas are tender.
- Remove bay leaf and season with salt and pepper.
- Blend partially if desired for a creamier texture.
14. Tomato Basil Soup
Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 4
Nutrition (per serving): 165 calories, 7g fat, 0mg cholesterol, 24g carbs, 5g fiber, 4g protein
Ingredients:
- 2 tablespoons olive oil
- 1 onion, diced
- 4 cloves garlic, minced
- 2 (28-ounce) cans crushed tomatoes
- 2 cups vegetable broth
- 1/4 cup fresh basil, chopped
- 1 teaspoon sugar (optional)
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot over medium heat.
- Add onion and cook until softened, about 5 minutes.
- Add garlic and cook for 1 minute.
- Add tomatoes and broth; bring to a boil.
- Reduce heat and simmer for 20 minutes.
- Use an immersion blender to puree until smooth.
- Stir in basil and season with sugar, salt, and pepper.
Sandwiches & Wraps
15. Veggie Sandwich
Prep Time: 10 minutes | Servings: 1
Nutrition (per serving): 320 calories, 14g fat, 0mg cholesterol, 42g carbs, 10g fiber, 11g protein
Ingredients:
- 2 slices whole-wheat bread
- 1/4 cup hummus
- 1/2 cup mixed greens
- 1/4 cup sliced cucumber
- 1/4 cup shredded carrots
- 1/4 cup sliced bell pepper
- 1/4 avocado, sliced
- Sprouts (optional)
Instructions:
- Spread hummus on both slices of bread.
- Layer greens, cucumber, carrots, bell pepper, avocado, and sprouts on one slice of bread.
- Top with the other slice of bread.
- Cut in half and serve.
16. California Turkey Club Wrap
Prep Time: 10 minutes | Servings: 1
Nutrition (per serving): 385 calories, 15g fat, 55mg cholesterol, 35g carbs, 6g fiber, 28g protein
Ingredients:
- 1 (10-inch) whole-wheat tortilla
- 3 ounces sliced turkey breast
- 2 slices cooked turkey bacon
- 1/4 avocado, sliced
- 1/4 cup mixed greens
- 2 tablespoons light mayonnaise
- Sliced tomato
Instructions:
- Spread mayonnaise on the tortilla.
- Layer turkey, bacon, avocado, tomato, and greens on one half of the tortilla.
- Fold in the sides and roll up tightly.
- Cut in half diagonally.
17. Grilled Vegetable Wrap
Prep Time: 15 minutes | Cook Time: 10 minutes | Servings: 2
Nutrition (per serving): 295 calories, 11g fat, 0mg cholesterol, 42g carbs, 8g fiber, 9g protein
Ingredients:
- 2 whole-wheat tortillas
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1 yellow squash, sliced
- 1/2 red onion, sliced
- 2 tablespoons olive oil
- 1/4 cup hummus
- 2 cups fresh spinach
- Salt and pepper to taste
Instructions:
- Toss vegetables with olive oil, salt, and pepper.
- Grill or roast vegetables until tender, about 10 minutes.
- Spread hummus on tortillas.
- Layer spinach and grilled vegetables.
- Roll up tightly and cut in half.
18. Chicken Avocado Wrap
Prep Time: 10 minutes | Servings: 2
Nutrition (per serving): 380 calories, 14g fat, 65mg cholesterol, 32g carbs, 7g fiber, 32g protein
Ingredients:
- 2 whole-wheat tortillas
- 2 cups cooked chicken breast, sliced
- 1 avocado, mashed
- 1 cup mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tablespoons lime juice
- Salt and pepper to taste
Instructions:
- Spread mashed avocado on tortillas.
- Layer chicken, greens, tomatoes, and onion.
- Drizzle with lime juice and season with salt and pepper.
- Roll up tightly and cut in half.
Pasta & Grain Dishes
19. Whole Wheat Pasta Primavera
Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 4
Nutrition (per serving): 320 calories, 9g fat, 0mg cholesterol, 52g carbs, 9g fiber, 12g protein
Ingredients:
- 8 ounces whole wheat pasta
- 2 tablespoons olive oil
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 yellow squash, sliced
- 1 cup cherry tomatoes, halved
- 3 cloves garlic, minced
- 1/4 cup fresh basil, chopped
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions:
- Cook pasta according to package directions.
- Heat olive oil in a large skillet over medium-high heat.
- Add broccoli, bell pepper, and squash; cook until tender-crisp, about 5 minutes.
- Add tomatoes and garlic; cook for 2 minutes.
- Drain pasta and add to skillet with vegetables.
- Toss with basil, lemon juice, salt, and pepper.
20. Quinoa and Black Bean Stuffed Peppers
Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 4
Nutrition (per serving): 285 calories, 6g fat, 0mg cholesterol, 48g carbs, 11g fiber, 12g protein
Ingredients:
- 4 large bell peppers, halved and seeded
- 2 cups cooked quinoa
- 1 (15-ounce) can black beans, rinsed
- 1 cup corn kernels
- 1 cup salsa
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- 1/4 cup fresh cilantro, chopped
Instructions:
- Preheat oven to 375°F (190°C).
- In a bowl, mix quinoa, beans, corn, salsa, cumin, and chili powder.
- Stuff pepper halves with quinoa mixture.
- Place in a baking dish and cover with foil.
- Bake for 25-30 minutes until peppers are tender.
- Garnish with cilantro.
Smoothies
21. Berry-Kefir Smoothie
Prep Time: 5 minutes | Servings: 1
Nutrition (per serving): 245 calories, 9g fat, 10mg cholesterol, 35g carbs, 6g fiber, 10g protein
Ingredients:
- 1 cup plain kefir
- 1 cup mixed berries, frozen
- 1 tablespoon almond butter
- 1/2 banana
- 1 tablespoon chia seeds
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth.
- Pour into a glass and enjoy.
22. Really Green Smoothie
Prep Time: 5 minutes | Servings: 1
Nutrition (per serving): 215 calories, 10g fat, 0mg cholesterol, 28g carbs, 9g fiber, 6g protein
Ingredients:
- 1 cup kale
- 1/2 cup spinach
- 1/2 avocado
- 1/2 cup unsweetened almond milk
- 1/2 cup water
- 1 tablespoon chia seeds
- 1/2 green apple
- 1/2 banana
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth.
- Add more water if needed for desired consistency.
23. Tropical Green Smoothie
Prep Time: 5 minutes | Servings: 2
Nutrition (per serving): 180 calories, 3g fat, 0mg cholesterol, 38g carbs, 5g fiber, 4g protein
Ingredients:
- 2 cups fresh spinach
- 1 cup frozen mango chunks
- 1 cup frozen pineapple chunks
- 1 banana
- 1 cup coconut water
- 1 tablespoon lime juice
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth and creamy.
- Divide between two glasses.
Tips for Lunch Success
Make-Ahead Strategies:
- Prepare salads in mason jars for grab-and-go convenience
- Cook grains and proteins in bulk on weekends
- Pre-chop vegetables for quick assembly
- Store dressings separately to keep salads fresh
Portion Control:
- Use divided containers for balanced meals
- Include a palm-sized portion of protein
- Fill half your container with vegetables
- Add a fist-sized portion of whole grains
Storage Tips:
- Most salads last 3-4 days when stored properly
- Keep dressings separate until ready to eat
- Soups freeze well for up to 3 months
- Wraps are best made fresh but can be wrapped tightly and refrigerated for 1 day
These 23 lunch recipes provide variety, nutrition, and convenience for your cholesterol-lowering meal plan.
A comprehensive collection of heart-healthy dinner recipes with full ingredients and instructions
Table of Contents
Chicken & Poultry Dinners
1. Sheet-Pan Chicken Fajita Bowls
Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 4
Nutrition (per serving): 385 calories, 12g fat, 75mg cholesterol, 38g carbs, 9g fiber, 32g protein
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into strips
- 2 bell peppers (different colors), sliced
- 1 large onion, sliced
- 1 tbsp olive oil
- 1 packet fajita seasoning
- 1 (15-ounce) can black beans, rinsed
- 4 cups cooked quinoa or brown rice
- Toppings: avocado, salsa, cilantro, lime wedges
Instructions:
- Preheat oven to 400°F (200°C).
- On a large sheet pan, toss chicken, peppers, and onion with olive oil and fajita seasoning.
- Arrange in a single layer and bake for 15-20 minutes, or until chicken is cooked through and vegetables are tender.
- Serve over quinoa or brown rice, with black beans and your favorite toppings.
2. High-Protein Spaghetti with Chicken & Broccoli
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4
Nutrition (per serving): 450 calories, 10g fat, 80mg cholesterol, 55g carbs, 8g fiber, 38g protein
Ingredients:
- 8 ounces whole-wheat spaghetti
- 1 lb boneless, skinless chicken breasts, cubed
- 4 cups broccoli florets
- 1 cup low-fat cottage cheese
- 1/2 cup low-fat milk
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions:
- Cook spaghetti according to package directions. Add broccoli during the last 3 minutes of cooking.
- While pasta is cooking, cook chicken in a large skillet over medium-high heat until browned and cooked through.
- In a blender, combine cottage cheese, milk, Parmesan cheese, and garlic. Blend until smooth.
- Drain pasta and broccoli, reserving 1/2 cup of pasta water.
- Return pasta and broccoli to the pot. Add the chicken, cottage cheese sauce, and reserved pasta water. Stir to combine and heat through.
3. Lemon Herb Roasted Chicken
Prep Time: 10 minutes | Cook Time: 50 minutes | Servings: 4
Nutrition (per serving): 320 calories, 10g fat, 95mg cholesterol, 5g carbs, 1g fiber, 48g protein
Ingredients:
- 4 boneless, skinless chicken breasts (6 oz each)
- 2 tablespoons olive oil
- 1 lemon, juiced and zested
- 2 cloves garlic, minced
- 1 tablespoon fresh rosemary, chopped
- 1 tablespoon fresh thyme, chopped
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- In a bowl, whisk together olive oil, lemon juice, zest, garlic, rosemary, and thyme.
- Place chicken in a baking dish and pour marinade over, ensuring chicken is coated.
- Season with salt and pepper.
- Bake for 25-30 minutes, or until chicken is cooked through.
4. Turkey Meatloaf
Prep Time: 15 minutes | Cook Time: 1 hour | Servings: 6
Nutrition (per serving): 280 calories, 9g fat, 85mg cholesterol, 18g carbs, 3g fiber, 30g protein
Ingredients:
- 1.5 lbs lean ground turkey
- 1 cup whole-wheat breadcrumbs
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper
- 1 egg white, lightly beaten
- 1/4 cup ketchup
- 1 tablespoon Worcestershire sauce
- 1 teaspoon dried thyme
Instructions:
- Preheat oven to 375°F (190°C).
- In a large bowl, combine all ingredients. Mix gently but thoroughly.
- Shape into a loaf and place in a baking dish.
- Bake for 50-60 minutes, or until cooked through.
Fish & Seafood Dinners
5. Oven-Baked Salmon
Prep Time: 5 minutes | Cook Time: 15 minutes | Servings: 4
Nutrition (per serving): 350 calories, 20g fat, 85mg cholesterol, 2g carbs, 0g fiber, 38g protein
Ingredients:
- 4 (6-ounce) salmon fillets
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp dried herbs (dill, parsley, or oregano)
- 1 lemon, sliced
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Place salmon fillets on a baking sheet lined with parchment paper.
- In a small bowl, mix olive oil, garlic, and herbs. Brush over the salmon.
- Season with salt and pepper and top with lemon slices.
- Bake for 12-15 minutes, or until salmon is cooked through.
6. Quick Shrimp Puttanesca
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4
Nutrition (per serving): 420 calories, 12g fat, 175mg cholesterol, 55g carbs, 9g fiber, 28g protein
Ingredients:
- 8 ounces whole-wheat linguine
- 1 lb large shrimp, peeled and deveined
- 1 (28-ounce) can crushed tomatoes
- 1/2 cup Kalamata olives, halved
- 1/4 cup capers, drained
- 4 cloves garlic, minced
- 1/4 tsp red pepper flakes
- 2 tbsp olive oil
Instructions:
- Cook linguine according to package directions.
- While pasta is cooking, heat olive oil in a large skillet over medium-high heat. Add garlic and red pepper flakes and cook for 30 seconds.
- Add crushed tomatoes, olives, and capers. Simmer for 10 minutes.
- Add shrimp and cook until pink and opaque, about 3-5 minutes.
- Drain pasta and add to the skillet with the sauce. Toss to combine.
7. Baked Cod with Tomatoes and Herbs
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4
Nutrition (per serving): 250 calories, 8g fat, 90mg cholesterol, 8g carbs, 2g fiber, 35g protein
Ingredients:
- 4 (6-ounce) cod fillets
- 2 cups cherry tomatoes, halved
- 1/4 cup fresh basil, chopped
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon, sliced
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Place cod fillets in a baking dish.
- In a bowl, toss tomatoes with basil, olive oil, and garlic. Spoon over cod.
- Top with lemon slices and season with salt and pepper.
- Bake for 15-20 minutes, or until fish is flaky.
8. Grilled Fish Tacos
Prep Time: 15 minutes | Cook Time: 10 minutes | Servings: 4
Nutrition (per serving): 380 calories, 12g fat, 80mg cholesterol, 35g carbs, 7g fiber, 32g protein
Ingredients:
- 1.5 lbs firm white fish (cod, halibut, or tilapia)
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 8 small whole-wheat tortillas
- 2 cups shredded cabbage
- 1 avocado, diced
- 1/4 cup cilantro, chopped
- Lime wedges for serving
Instructions:
- Preheat grill to medium-high.
- Season fish with chili powder and cumin.
- Grill fish for 4-5 minutes per side, until cooked through.
- Warm tortillas on the grill.
- Flake fish and assemble tacos with cabbage, avocado, and cilantro.
- Serve with lime wedges.
Vegetarian & Vegan Dinners
9. Chickpea Curry
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4
Nutrition (per serving): 380 calories, 12g fat, 0mg cholesterol, 55g carbs, 12g fiber, 15g protein
Ingredients:
- 2 tbsp olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 tbsp grated ginger
- 2 tbsp curry powder
- 1 tsp turmeric
- 1 (28-ounce) can diced tomatoes
- 2 (15-ounce) cans chickpeas, rinsed
- 1 (13.5-ounce) can light coconut milk
- 4 cups fresh spinach
Instructions:
- Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and cook until softened.
- Add garlic and ginger and cook for 1 minute more.
- Stir in curry powder and turmeric and cook for 30 seconds.
- Add tomatoes and chickpeas. Simmer for 10 minutes.
- Stir in coconut milk and spinach. Cook until spinach is wilted.
- Serve over brown rice or quinoa.
10. Black Bean Burgers
Prep Time: 15 minutes | Cook Time: 10 minutes | Servings: 4
Nutrition (per serving): 350 calories, 8g fat, 0mg cholesterol, 55g carbs, 12g fiber, 18g protein
Ingredients:
- 1 (15-ounce) can black beans, rinsed and mashed
- 1/2 cup whole-wheat breadcrumbs
- 1/4 cup chopped onion
- 1/4 cup chopped cilantro
- 1 tsp cumin
- 1/2 tsp chili powder
- 4 whole-wheat buns
- Toppings: lettuce, tomato, avocado
Instructions:
- In a medium bowl, combine mashed black beans, breadcrumbs, onion, cilantro, cumin, and chili powder.
- Form into 4 patties.
- Cook in a large nonstick skillet over medium heat for 5 minutes per side, or until heated through.
- Serve on whole-wheat buns with your favorite toppings.
11. Eggplant Parmesan (Baked)
Prep Time: 20 minutes | Cook Time: 40 minutes | Servings: 6
Nutrition (per serving): 320 calories, 12g fat, 25mg cholesterol, 35g carbs, 8g fiber, 18g protein
Ingredients:
- 2 large eggplants, sliced into 1/2-inch rounds
- 1 cup whole-wheat breadcrumbs
- 1/2 cup grated Parmesan cheese
- 2 egg whites, beaten
- 1 (24-ounce) jar marinara sauce
- 1 cup shredded part-skim mozzarella cheese
Instructions:
- Preheat oven to 400°F (200°C).
- Dip eggplant slices in egg whites, then in breadcrumbs mixed with Parmesan.
- Place on a baking sheet and bake for 20 minutes, flipping once.
- In a baking dish, layer eggplant, marinara sauce, and mozzarella.
- Bake for 20 minutes, or until bubbly and golden.
12. Tofu Stir-Fry
Prep Time: 15 minutes | Cook Time: 15 minutes | Servings: 4
Nutrition (per serving): 350 calories, 15g fat, 0mg cholesterol, 30g carbs, 6g fiber, 22g protein
Ingredients:
- 1 (14-ounce) package extra-firm tofu, pressed and cubed
- 1 tablespoon sesame oil
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 carrot, julienned
- 1/4 cup low-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon honey
- 2 cloves garlic, minced
Instructions:
- In a large skillet or wok, heat sesame oil over medium-high heat.
- Add tofu and cook until golden.
- Add broccoli, bell pepper, and carrot; stir-fry for 5-7 minutes.
- In a small bowl, whisk together soy sauce, vinegar, honey, and garlic.
- Pour sauce over stir-fry and cook for 2 minutes, until thickened.
Soups & Stews
13. Lentil Soup
Prep Time: 15 minutes | Cook Time: 45 minutes | Servings: 6
Nutrition (per serving): 280 calories, 4g fat, 0mg cholesterol, 45g carbs, 18g fiber, 18g protein
Ingredients:
- 2 tbsp olive oil
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 4 cloves garlic, minced
- 1 cup brown or green lentils, rinsed
- 8 cups vegetable broth
- 1 (14.5-ounce) can diced tomatoes
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery and cook until softened.
- Add garlic and cook for 1 minute more.
- Stir in lentils, vegetable broth, diced tomatoes, and thyme.
- Bring to a boil, then reduce heat and simmer for 40-45 minutes, or until lentils are tender.
- Season with salt and pepper to taste.
14. Slow-Cooker Chicken & White Bean Stew
Prep Time: 15 minutes | Cook Time: 4-6 hours | Servings: 6
Nutrition (per serving): 350 calories, 8g fat, 75mg cholesterol, 35g carbs, 9g fiber, 35g protein
Ingredients:
- 1.5 lbs boneless, skinless chicken thighs
- 2 (15-ounce) cans cannellini beans, rinsed
- 1 (28-ounce) can diced tomatoes, undrained
- 1 large onion, chopped
- 4 carrots, chopped
- 4 celery stalks, chopped
- 4 cloves garlic, minced
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 4 cups low-sodium chicken broth
Instructions:
- Place all ingredients in a slow cooker. Stir to combine.
- Cover and cook on low for 6-8 hours or on high for 3-4 hours.
- Before serving, shred the chicken with two forks.
15. Vegetable Barley Soup
Prep Time: 15 minutes | Cook Time: 50 minutes | Servings: 6
Nutrition (per serving): 220 calories, 3g fat, 0mg cholesterol, 42g carbs, 10g fiber, 9g protein
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 cup pearl barley
- 8 cups vegetable broth
- 1 (15-ounce) can diced tomatoes
- 2 cups chopped mushrooms
- 1 teaspoon dried thyme
Instructions:
- Heat oil in a large pot. Sauté onion, carrots, and celery until soft.
- Add barley and cook for 3 minutes.
- Add broth, tomatoes, mushrooms, and thyme. Bring to a boil.
- Reduce heat and simmer for 40-50 minutes, until barley is tender.
This collection provides over 20 dinner recipes to support your cholesterol-lowering goals.
16. Chicken Piccata Meatballs
Prep Time: 20 minutes | Cook Time: 20 minutes | Servings: 4
Nutrition (per serving): 320 calories, 12g fat, 90mg cholesterol, 10g carbs, 2g fiber, 38g protein
Ingredients:
- 1 lb ground chicken
- 1/2 cup whole-wheat breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 egg white
- 2 cloves garlic, minced
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons olive oil
- 1/2 cup low-sodium chicken broth
- 1/4 cup lemon juice
- 2 tablespoons capers, drained
Instructions:
- In a bowl, combine ground chicken, breadcrumbs, Parmesan, egg white, garlic, and parsley.
- Form into 1-inch meatballs.
- Heat olive oil in a large skillet over medium-high heat. Brown meatballs on all sides.
- Add chicken broth, lemon juice, and capers to the skillet. Bring to a simmer.
- Reduce heat, cover, and cook for 10-12 minutes, until meatballs are cooked through.
17. Butternut Squash Chili
Prep Time: 20 minutes | Cook Time: 45 minutes | Servings: 6
Nutrition (per serving): 280 calories, 5g fat, 0mg cholesterol, 48g carbs, 15g fiber, 12g protein
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 medium butternut squash, peeled and cubed
- 1 (28-ounce) can diced tomatoes
- 1 (15-ounce) can black beans, rinsed
- 1 (15-ounce) can kidney beans, rinsed
- 2 tablespoons chili powder
- 1 teaspoon cumin
- 4 cups vegetable broth
Instructions:
- Heat oil in a large pot. Sauté onion and garlic until soft.
- Add squash, tomatoes, beans, chili powder, and cumin. Stir to combine.
- Pour in vegetable broth and bring to a boil.
- Reduce heat and simmer for 30-40 minutes, until squash is tender.
18. Portobello Mushroom Burgers
Prep Time: 10 minutes | Cook Time: 15 minutes | Servings: 4
Nutrition (per serving): 350 calories, 12g fat, 15mg cholesterol, 45g carbs, 8g fiber, 18g protein
Ingredients:
- 4 large portobello mushrooms, stems removed
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 4 whole-wheat buns
- 4 slices provolone cheese (optional)
- Toppings: lettuce, tomato, red onion
Instructions:
- Preheat grill or grill pan to medium-high.
- In a small bowl, whisk together vinegar, oil, and oregano.
- Brush mushrooms with the mixture.
- Grill mushrooms for 5-7 minutes per side, until tender.
- During the last minute of cooking, top with cheese if using.
- Serve on buns with your favorite toppings.
19. Slow-Cooker Chicken & Chickpea Soup
Prep Time: 15 minutes | Cook Time: 6 hours | Servings: 6
Nutrition (per serving): 320 calories, 7g fat, 70mg cholesterol, 32g carbs, 8g fiber, 30g protein
Ingredients:
- 1.5 lbs boneless, skinless chicken thighs
- 1 (15-ounce) can chickpeas, rinsed
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 6 cups low-sodium chicken broth
- 1 teaspoon dried turmeric
- 1 bay leaf
Instructions:
- Place all ingredients in a slow cooker.
- Cover and cook on low for 6-8 hours or on high for 3-4 hours.
- Before serving, remove bay leaf and shred chicken.
20. One-Pot Spinach, Chicken Sausage & Feta Pasta
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4
Nutrition (per serving): 420 calories, 15g fat, 60mg cholesterol, 45g carbs, 7g fiber, 28g protein
Ingredients:
- 12 oz cooked chicken sausage, sliced
- 8 ounces whole-wheat penne pasta
- 4 cups fresh spinach
- 1/2 cup crumbled feta cheese
- 1/4 cup sun-dried tomatoes in oil, chopped
- 2 cloves garlic, minced
- 3 cups low-sodium chicken broth
Instructions:
- In a large pot, combine pasta, sausage, garlic, and chicken broth.
- Bring to a boil, then reduce heat and simmer, stirring occasionally, for 12-15 minutes, until pasta is tender and liquid is mostly absorbed.
- Stir in spinach, feta, and sun-dried tomatoes. Cook until spinach is wilted.
21. Ancho Chicken with Black Beans
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4
Nutrition (per serving): 380 calories, 10g fat, 80mg cholesterol, 35g carbs, 9g fiber, 38g protein
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 teaspoons ancho chile powder
- 1 tablespoon olive oil
- 1 (15-ounce) can black beans, rinsed
- 1 red bell pepper, chopped
- 1/2 cup chopped scallions
- 1/4 cup fresh cilantro, chopped
Instructions:
- Rub chicken with ancho chile powder.
- Heat oil in a large skillet. Cook chicken for 6-8 minutes per side, until cooked through.
- Remove chicken from skillet.
- Add beans and bell pepper to the skillet and cook until tender.
- Serve chicken with the bean and pepper mixture, topped with scallions and cilantro.
22. Chicken & Sun-Dried Tomato Orzo
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4
Nutrition (per serving): 410 calories, 12g fat, 75mg cholesterol, 48g carbs, 6g fiber, 30g protein
Ingredients:
- 1 lb boneless, skinless chicken breast, cubed
- 1 cup orzo pasta
- 1/2 cup sun-dried tomatoes in oil, chopped
- 1/4 cup grated Romano cheese
- 2 tablespoons fresh marjoram, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 3 cups low-sodium chicken broth
Instructions:
- Heat olive oil in a large skillet. Brown chicken on all sides.
- Add garlic and cook for 1 minute.
- Stir in orzo, chicken broth, and sun-dried tomatoes.
- Bring to a boil, then reduce heat and simmer for 10-12 minutes, until orzo is tender and liquid is absorbed.
- Stir in Romano cheese and marjoram before serving.
