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Steph McKercher, RDN


Quick, easy, and delicious vegetarian recipes✨ Dietitian

Roasted Sweet Potato Kale Salad - easy, filling, and so delicious 😍 #recipesforyou #dietitiansoftiktok #plantbasedrecipe #wintersalad #foodblogger created by Steph McKercher, RDN with Curtis Roach’s Rose Tea
Baked Brie Puff Pastry Bites ✨ If you’re looking for an easy holiday appetizer, these are melt-in-your-mouth delicious, and they come together with just 10 minutes of prep time. (You can make ahead, too!) I love the brie + fig jam combo, 😍 but you could also use cranberry, raspberry, apricot, or any other flavor you like.

Recipe below - you can find more details, nutrition info, and substitution tips on my website.


▢ 1 sheet puff pastry thawed in fridge and cut into 12 rectangles
▢ 8 ounces brie cheese sliced into 12 wedges
▢ ¼ cup jam or fruit preserves such as fig, raspberry, apricot, or cranberry
▢ 3 tablespoons butter melted, plus more for greasing muffin tin
▢ ½ cup pecan pieces
▢ 1 tablespoon fresh thyme leaves separated from stem
▢ Flaky salt for garnish (optional)


Preheat the oven to 400 degrees Fahrenheit and grease the cups and top of a muffin tin. (You want the entire surface of the muffin tin to be greased to prevent the pastry from sticking even if it lays over the sides of the cup.)

Working quickly so the puff pastry stays cold, add one puff pastry rectangle to each of the muffin cups. Add one teaspoon of jam and one wedge of brie cheese to each puff pastry. Brush the sides of the puff pastry with melted butter.

Mix pecan pieces and thyme with the remaining melted butter. Spoon the pecan mixture on top of each puff pastry.

Transfer to the oven and bake for 20 minutes, or until the pastry is golden brown. Allow to cool for 10 minutes in the muffin tin. Once cool, run a knife along the edges of the muffin cups to separate the pastry from the pan. Transfer to a serving dish and garnish with flaky salt if desired. Enjoy!

Follow @gratefulgrazer for more easy vegetarian recipe ideas!

#easyhealthyrecipes #vegetarianrecipe #bakedbrie #plantforward #flexitariandiet #semivegetarian #holidaypartyideas #christmasfoodideas #holidayappetizers #puffpastryrecipes
There’s something so comforting about these 30-minute White Beans and Greens. 😌 I love that you can make the whole thing in one pan so it’s really easy to clean up. 🙌 Serve with fresh toasted bread for a quick and balanced weeknight dinner.


▢ 2 tablespoons olive oil or oil of choice
▢ ½ medium onion diced
▢ 4 large cloves garlic minced (2 tablespoons)
▢ 3 cups chopped kale (1 bunch)
▢ 3 cups white beans drained and rinsed if canned
▢ ¼ cup tomato paste
▢ 1 ½ cups vegetable broth
▢ ¼ cup grated parmesan cheese or pecorino romano cheese (or nutritional yeast for vegan)
▢ ¼ teaspoon salt or to taste
▢ ¼ teaspoon crushed red pepper flakes or to taste
▢ 1 tablespoon lemon juice
Optional for serving:
▢ Shaved parmesan or pecorino romano cheese
▢ Lemon slices
▢ Toasted bread


Heat oil in a large skillet over medium heat. Once the oil is shimmering, add the onion and cook, stirring occasionally, for 4 minutes, or until translucent.

Stir in the garlic and cook for 1 minute, or until fragrant.

Stir in the kale and cook for 3 minutes, or until wilted.

Stir in the white beans, tomato paste, and vegetable broth. Use a wooden spoon to mash some of the white beans. Bring to a boil, and then reduce the heat to low and simmer for 6 minutes, or until the liquid has reduced.

Turn off the heat and stir in the cheese, salt, crushed red pepper, and lemon juice. Taste and adjust the seasoning if necessary.

Transfer to a serving dish and serve with additional shaved parmesan or pecorino romano cheese, lemon slices, and toasted bread if desired.

Go to my blog for the full recipe with extra notes, photos, and tips!

#30minutemeals #beansandgreens #easyhealthymeals #whitebeans #kalerecipes #vegetarianrecipes
Boxed Cumin Carrot Oat Milk Soup is the perfect semi-homemade meal starter with a few handfuls of greens, crispy roasted chickpeas, and pomegranate. 🥕 It works great for meal prepping ahead of time, too. Love a low-effort, plant-based meal that tastes just as good as homemade! 🎉

Serves 2


Roasted Chickpeas:
1 (15-ounce) can chickpeas, drained, rinsed, and patted dry
2 tablespoons grapeseed oil or oil of choice
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon salt

1 (32-ounce) box
@Pacific Foods Cumin Carrot Oat Milk Soup
3 cups chopped spinach
Salt and pepper to taste
¼ cup pomegranate seeds (@POM Wonderful )

1. Preheat the oven to 400 degrees Fahrenheit and prepare a lined baking sheet. Mix chickpeas, oil, garlic powder, onion powder, and salt on the baking sheet until chickpeas are evenly coated in a single layer.
2. Transfer to the oven and roast for 20 minutes, or until crispy and golden.
3. In the meantime, pour the soup into a small pot and warm over low-medium heat. Once simmering, stir in the spinach and cook for 2 minutes, or until wilted. Taste and add salt and pepper if needed.
4. Transfer the soup to bowls and top with the roasted chickpeas and pomegranate (if using).

✅ SAVE this post to try the recipe later!

#semihomemade #easyhealthyfood #plantbasedlunch #vegetarianlunch #30minutemeals #plantbasedgutdietitian
Hot Honey Whipped Goat Cheese! 🍯✨ You can make this dreamy dip in just a few minutes with 5 ingredients. 🎉 It’s perfect for a simple holiday appetizer, and I love it as a spread for toast, too.

Save the full recipe below!

- 4 ounces goat cheese
- 1/2 cup Greek yogurt (I use
@FAGE 5%)
- 1 tablespoon hot honey (such as @Mike’s Hot Honey )
- 2 teaspoons fresh thyme leaves
- 2 cloves garlic, minced
- 1/4 teaspoon salt

Optional for serving:
Hot honey for drizzling
Fresh thyme leaves for garnish
Fresh bread

1. Add goat cheese, yogurt, hot honey, thyme, garlic, and salt to a small food processor. Pulse for 30 seconds, or until smooth and airy. Don’t over-mix!
2. Transfer to a serving bowl and drizzle with hot honey and garnish with fresh thyme if desired. Serve with bread and crackers.

#hothoney #whippedgoatcheese #thanksgivingrecipe #holidayappetizers #holidaypartyideas #easyappetizers
4-Ingredient Thai Chili Mango Tofu Salad 🥭✨ First up in my new semi-homemade series is this salad kit upgrade! Since having two babies in the past two-ish years, I’ve really had to lean on SUPER simple meals like this one. As a dietitian, I want to remind you it’s totally fine to have convenience foods, especially if that’s what helps you get a balanced meal in! 🥰 This salad recipe is one of my favorite ways to do it:


✅ 1 Thai Chili Mango Choped Kit (
@Taylor Farms )
✅ 1 (7-ounce) package baked tofu, diced (I use @Simple Truth teriyaki. You could also sub extra firm raw tofu.)
✅ 1 avocado, sliced
✅ 2 tablespoons hemp seeds (optional)

1. Prepare the salad kit.
2. Toss with the diced tofu.
3. Transfer to serving dish and top with avocado and hemp seeds. Enjoy!

This makes enough for two entrees. If I’m making it just for me, I’ll usually prep the whole salad minus the avocado and pack up half for the next day. Then I just add the avo right before serving. Can’t beat two meals for about 5 mins of prep work! 🎉

#semihomemade #saladkit #mommeals #quickeasymeals #easylunchideas #vegetarianlunch
It only takes about 10 minutes of prep to whip up this delicious meal prep noodle soup with sesame ginger broth.🍜✨ Toss in your ingredients, and then once you’re ready to eat, just pour in the boiling water and this soup cooks itself in less than 5 minutes. 🎉

Shout out to
@Reena for sharing this idea! I knew I had to try it immediately. 😍


2 teaspoons soy sauce
1 teaspoon sesame oil
1 teaspoon rice vinegar
1 teaspoon grated ginger
1/2 teaspoon maple syrup
1/8 teaspoon crushed red pepper flakes (optional)

Noodle Soup:
1 ounce rice noodles
1/2 cup diced firm tofu
1/4 cup diced baby bok choy
1/4 cup diced mushrooms
1 carrot peeled and shaved into thin ribbons
2 tablespoons frozen corn
2 cups boiling water

Optional garnishes:
Chopped cilantro
Chopped green onion
Lime slices

Find the full recipe on my blog!

#mealpreprecipes #15minutemeals #ricenoodlesoup #easyhealthyfood #mommeals #plantbaseddietitian
15-Minute Butternut Squash Chickpea Orzo with Tahini Sauce! Perfect for a quick weekday lunch, and you can make it ahead of time too.

Save the recipe below and follow me for more easy healthy meal ideas!

2 tablespoons tahini (I use
@soomfoods )
1 tablespoon lemon juice
1 teaspoon Italian seasoning
1/4 teaspoon salt or to taste
2 tablespoons water, or as needed to thin

1 cup chickpea orzo (I use @barilla )
2 teaspoons grapeseed oil (or oil of choice)
2 cups frozen butternut squash
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 cup crumbled goat cheese
2 tablespoons pomegranate seeds
2 tablespoons sliced kalimata olives
2 tablespoons chopped pecans
2 tablespoons chopped parsley

1. Bring a pot of water to a boil.
2. In the meantime, whisk together the tahini, lemon, Italian seasoning, and salt. Gradually stir in water as needed to reach desired consistency. Sauce should be smooth and pourable.
3. Once pot of water is boiling, add the chickpea orzo and boil 9 minutes, or until tender.
4. In the meantime, heat oil in a skillet and stir in frozen butternut squash, garlic powder, and onion powder. Cook 5 minutes, or until warmed through.
5. Drain the orzo and transfer to a serving dish. Add cooked squash, goat cheese, pomegranate, olives, pecans, and parsley and toss gently.
6. Drizzle tahini sauce on top and enjoy!

#vegetariansalad #mommeals #15minutemeals #healthylunchideas
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