50 Daniel Fast Recipes & Guide (2024)

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Need Daniel Fast recipes? Here’s a Daniel Fast food list, meal plan download, and all you need to know about this Bible-based 21 day fast.

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Looking for Daniel Fast recipes, but not sure where to start? The Daniel Fast is a short-term partial fast with the goal of improving spiritual health. It’s followed by people all over the world, meant as a sort of cleanse, not a long-term diet practice. Here’s everything you need to know about the Daniel Fast: what it is, Daniel Fast foods, and all the recipes you need—including a meal plan spreadsheet!

What is the Daniel Fast?

The Daniel Fast is a Biblical-based partial fast that’s often performed for 21 days (though 10 day and 40 day fasts are also common). The goal of the fast is not to be healthier or to lose weight, but draw closer to God. It’s meant as a cleansing to enhance spiritual health through simplifying your diet.

Daniel Fast recipes are essentially a whole food plant based diet with no refined flour, bread, sweeteners. There are two passages (Daniel 1:12 and Daniel 10:12-13) that define the diet as:

  • Eating only fruits, vegetables, legumes, whole grains, nuts and seeds
  • Avoiding “choice foods” such as meat, dairy and sugars
  • Drinking only water

There don’t have to be strict parameters for the Daniel Fast, since there are some gray areas. Set your own rules for your own fast, then try to stick to them.

Daniel Fast foods list

What can you eat on the Daniel Fast? Great question. The short definition above leaves a fair amount of questions. Here’s a few more specifics (or, reference this exhaustive list.)

What you can eat on the Daniel Fast

  • Vegetables (fresh, frozen, canned, or dried): All vegetables (including potatoes and squashes, as long as they are not fried)
  • Fruits (fresh, frozen, canned or dried): All fruits
  • Whole grains and legumes: All whole grains including brown rice, quinoa, corn, wild rice, bulgur wheat, farro, millet, oats, quinoa, popcorn, and all legumes including beans, lentils, peas, chickpeas. Also includes whole grain pasta and whole grain tortillas.
  • Healthy liquid oils: including olive, canola, corn, grapeseed, peanut, sunflower, safflower
  • Nuts & seeds: including nut butters with no added sugars

What to avoid on the Daniel Fast

  • Animal & dairy products including any meat, seafood, eggs, milk, and cheese
  • Processed foods of any kind, including crackers, chips, fries, fast food, anything with additives or preservatives, all-purpose flour, and white rice
  • Leavened bread meaning anything including yeast, like sandwich bread and artisan bread,
  • Sweeteners including sugar, stevia, maple syrup and honey
  • Drinks including coffee, tea, sweetened beverages, soda, and alcohol

Other questions to consider

There is some gray area in the Daniel Fast. Whole grain pasta or tortillas could be considered “processed” so you may opt to avoid from eating them. However, they’re minimally processed and many people opt to allow whole grain versions of them while observing this fast. Here are a few questions to consider:

  • Do you want to include whole grain pasta and tortillas? These are plant based foods that are minimally “processed.”
  • Do you want to include coffee and juices? These are plant based, but the typical definition of the Daniel Fast only includes water for drinking.
  • Do you want to refrain from eating at restaurants to simplify your diet? Making only homemade food for the 21 day fast could be a practice you may want to consider (and might be easier in the long run!).

Daniel Fast recipes

Here’s the big question: what does all this look like in practice? It certainly doesn’t need to be a big plate of carrots and celery. Daniel Fast recipes can be delicious and nourishing (though of course, the goal isn’t to be decadent!). Below are our favorite Daniel Fast recipes.

*Bonus: Meal plan download! To create a meal plan, click this Daniel Fast Recipes Spreadsheet.

If you’re not used to cooking on the regular, the Daniel Fast will involve a lot more cooking and planning than you’re used to! A key to making a meal plan work is leveraging leftovers and planning ahead. See the “10 Day Fast” tab in the spreadsheet above for examples!

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Quinoa Chili

This healthy Daniel Fast chili recipe is hearty and full of flavor, featuring a trio of beans and hearty quinoa. It's robustly spiced with chili powder, and filled with hearty flavor. As a topping, add protein-rich roasted pepitas and a dollop of vegan sour cream. See also:Best Ever Instant Pot Vegetarian Chili.

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Easy Chickpea Curry

Next up in our Daniel Fast recipes: curry! This easy chickpea curry is bursting with flavor and it takes only 20 minutes to make. There's big flavor from hearty tomatoes, fresh ginger and curry powder. Serve with brown rice for a hearty meal.

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Mediterranean Bowl

Looking for fresh and healthy dinner ideas? Try thisMediterranean Bowl, bursting with colorful veggies! It’s a simple “meal in a bowl” that stars spiced roasted vegetables, seasoned with an irresistible mix of cumin, coriander, garlic and a hint of cinnamon. Add to that quinoa or couscous, fresh cucumber and tomato, and top it all off with a creamylemon tahini sauce (omit the maple syrup) orcreamy cilantro sauce.

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Easy Sheet Pan Dinner

This easy sheet pan dinner is full of colorful vegetables and loaded with flavor! It's a plant-based dinner that roasts up everything on a sheet pan at once: lots ofgood-for-you veggiesand chickpeas for plant based protein. Throw it all in the oven while you cook rice or quinoa. Top with a dollop of hummus, cashew cream, or another vegan sauce. Dinnertime win!

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Falafel Salad

Here’s a fantastic Daniel Fast recipe:Falafel Salad! Make a batch of this easybaked falafel, then layer them with crunchy veggies and top with a creamy, zingy tahini dressing. It's bursting with layered flavor and healthy vegetables.

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Best Wild Rice Soup

This creamy wild rice soup has people all over the world singing it's praises: and it's fully plant based! It's full of hearty flavor from white beans, savory mushrooms, and lots of vegetables. Blended cashews make for the creamiest base: you'll swear it has cream in it.

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Quick Burrito Bowl

Here’s aquick dinner ideathat’salwayssatisfying and works for the Daniel Fast diet. That’s right, the good oldBurrito Bowl! Throw rice, veggies, and burrito fillings in a bowl and call it meal! Use spicy chipotle sauce as the drizzle topping.

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Mexican Sweet Potatoes

These zesty roasted sweet potatoes are topped with black bean salsa and corn in a Mexican-style preparation. To make it Daniel Fast compliant, they're topped with a creamy cilantro sauce that's made of cashews.

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Easy Power Bowls

Try these easyVeggie Power Bowls! This combination of whole grain, veggies, protein and a sauce makes dinnertime delicious. This one is irresistibly good, pairing the grain with tenderroasted broccoli and cauliflower, crunchy raw veg, and finished off with a creamy pop oftahini sauce. (Note: Omit the sweetener from the tahini sauce.)

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Spaghetti Squash Spaghetti

Next up in our Daniel Fast recipes: spaghetti squash is a perfect way to eat your vegetables! Roast up some spaghetti squash, or make it in the Instant Pot for quick and easy prep. Top with your favorite marinara sauce: and we suggest adding some chickpeas and topping with vegan Parmesan to make it a filling (and tasty!) meal.

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Easy Baked Tofu

Try this crispyBaked Tofu! You won’t be able to resist sneaking bites off the pan with this one. It’s irresistibly savory and seasoned to perfection, with a satisfying crunch to each bite. Serve with rice and Simple Sauteed Broccoli for a complete meal.

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Mediterranean Chickpea Bowls

These Mediterranean chickpea bowls are quick to put together and bursting with flavor. Use the quinoa suggestion and top with our Best Tahini Sauce (omit the maple: it will taste just as good!).

This vegan shepherd’s pie is cozy Daniel Fast comfort food! Imagine: a creamy gravy filled with tender vegetables, lentils and scented with fennel and sage. It’s topped with a fluffy layer of Yukon gold potatoes and freshrosemary, then layered in a baking dish and baked until golden. “Wow” is all we can say about this one! (Use the gluten-free option.)

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Easy Kale Soup

Looking for a Daniel Fast soup recipe? Try thisKale Soup with White Beans! Hearty Tuscan kale, white beans and tomatoes float in a tangy broth flavored with oregano and fennel. It’s comforting and full of boldMediterranean-style flavors.(Note: Omit the optional Parmesan cheese garnish.)

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Split Pea Soup

This split pea soup receives rave reviews: it's cozy and full of flavor, bursting with plant based protein. Instead of using ham, it's flavored with a hint of liquid smoke. You can also make it in an Instant Pot.

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Quick Hummus Bowls

This Daniel Fast recipe works as aquick lunchorhealthy easy dinner: theHummus Bowl! Layer a dollop of hummus with crunchy veggies and serve with pita wedges. It’s easily customizable and you can make it super basic or fancier with easy additions of ingredients. It takes just 5 minutes to make thisMediterranean-style mealthat’s bursting with creamy, tangy, crunchy, fresh, and savory flavors.

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Tofu Soup with Spinach

Are you a tofu fan? Then you’ll love this simpletofu souprecipe, a tasty, nourishing plant-based meal! Cubes of tofu float in a savory broth flavored with miso, ginger, dried mushrooms, and fresh mushrooms. Add crunchy carrots and green onions just before serving, and it’s a satisfying combination of hearty earthiness with crisp, fresh vegetables.

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Chickpea Soup with Rice

Here’s a cozy soup that’s made of healthy veggies that taste bright and restorative: thisChickpea Soup with Rice! It’s similar to a chicken rice soup, except it’s made with plant-powered chickpeas instead. Tender grains of rice make for a satisfying thick body to the turmeric and ginger-infused broth, with a punch of lemon zest to brighten each spoonful.

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Vegan Corn Chowder

This vegan corn chowder is a fan favorite! You’ll never believe this creamy soup is vegan: it has the perfect velvety texture and is full of flavor. The secret? Blended cashews help to make the creamy body.

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Favorite Vegan Lasagna

This will become your new favorite vegan lasagna: guaranteed. In fact, it’s our favorite lasagna, period! The secrets? A really good marinara sauce, hummus as the creamy layer (instead of ricotta), and a topping of cashew "Parmesan" cheese. It's a stunner: and leftovers save well in the fridge or freezer! Make sure to use whole wheat pasta for Daniel Fast.

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Stuffed Sweet Potatoes

Need a healthy dinner idea? Look no further than this trusty trick:Stuffed Sweet Potatoes! Bake the spuds whole until they’re moist and tender, then top with savory fillings to make a hearty dinner recipe. The way the savory black beans contrast with the sweet orange flesh makes magic, in our opinion. (Omit the feta cheese; use Cashew Cream if desired.)

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Tofu Chopped Salad

Looking for a tasty main dish salad? TryBaked Tofu Salad!It stars this crispy, perfectly seasonedbaked tofu: so irresistible you’ll find yourself sneaking crunchy bites right off the baking sheet! Toss them over fresh veggies and drizzle withcarrot ginger dressingorsesame dressing, and it makes a deliciously healthy dinner you won’t want to end.

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Easy Cabbage Soup

Looking for a flavor-packedhealthy soup? Try this easy Cabbage Soup recipe! Though it’s humble, cabbage makes incredibly satisfying dishes dressed up assauteed cabbageorcoleslaw. Here it makes a hearty, satisfying soup, packed with veggies that swim in a savory-spiced broth of fire roasted tomatoes.

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Creamy Vegan Mushroom Soup

Here’s a soup that’s ultra cozy and deliciously hearty:Vegan Mushroom Soup! You won’t believe how creamy this is…without the use of dairy! Just like our fan favorite Wild Rice Soup, we’ve harnessed the magic of cashews to make a delightfully creamy base. Add to that spices, lots of veggies and whole grains, and it’s the perfect canvas to highlight deliciously savory mushrooms.

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Sweet Potato Curry

Try thisSweet Potato Curry! Tender sweet potatoes and bell peppers swim in a luscious broth of coconut milk and Thai curry paste, topped with fresh cilantro and crunchy peanuts. There’s so much flavor going on, you’ll want to take another bite before you’re finished savoring the first.

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Classic Bean Soup

Here’s a cozy bowl that’s so hearty and satisfying, you’ll never want to put your spoon down. Try thisSmoky Bean Soup! Make room in your heart for this recipe, because this onedazzles. Kidney beans and navy beans float in a savory, smoky broth of fire roasted tomatoes that has just the right glossy texture. It uses canned beans, but it tastes like it’s been simmering all day. Each silky, smoky spoonful is a bit of heaven.

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Best Lentil Soup

Yes, this really is the best lentil soup! Fennel brings a smoky undertone to the tomato-y broth, and the lentils come out perfectly tender. This one is a fan favorite and everyone agrees it really does live up to its name.

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Easy Refried Bean Dip

Looking for a snack or lunch on the Daniel Fast? Try this creamy refried bean dip: it's so flavorful you'll swear there's cheese in it! To use for dipping instead of chips, try zucchini or bell pepper strips.

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Superfood Pecan Energy Bars

These energy bars are a Daniel Fast splurge: they're sweet but only made of fruit! Dried Medjool dates bring sweetness: they're a variety of date that's caramely sweet and available at most grocery stores. You'll also need pecans and a food processor for this one.

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Simple Chickpea Salad

Here's an easy, healthy lunch idea that you can make in 5 minutes! It'splant basedand starts with a can of chickpeas. Throw these chickpeas together with cucumber and red pepper, stir with olive oil and red wine vinegar, and you've got an incredibleMediterranean-styleplant based salad that tastes like it took all day. Serve with pita bread or crackers.

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Sweet Potatoes with Thai Peanut Butter Sauce

These sweet potatoes receive rave reviews because they've got so much flavor! Make our quick baked sweet potato or Instant Pot sweet potatoes, then top with a quick cabbage bell pepper slaw and creamy peanut butter sauce. The textures and flavors are outstanding!

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Vegetarian Tortilla Soup

This tortilla soup tastes like it's been simmering all day, but it takes just over 30 minutes to make! It's full of robust flavor from canned adobo sauce, tomatoes and black beans. Omit the crunchy tortilla strips if you'd like (it's just as good without) or use whole wheat tortillas.

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Moroccan Chickpea Stew

This Moroccan stew is full of spices: cumin, coriander, paprika, and cinnamon, which make it incredibly satisfying even though it's a pile of Daniel Fast vegetables. It's made with chickpeas and sweet potatoes, and serve with whole grain quinoa for a filling meal.

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Simple Citrus Salad

Here’s a refreshingly simple side dish recipe that’s just begging to jump on your table: citrus salad! It stars all the beautiful, vibrant citrus: tangy grapefruit, navel oranges, and sweet blood oranges. They’re drizzled with a zingy dressing (omit the maple), then topped crushed pistachios and fresh mint. It’s so gorgeous that you can’t help but eat it!

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Watercress Salad with Apple

Here’s a stand-out Daniel Fast recipe:Watercress Salad with Apple! Watercress is one of the world's healthiest vegetables. Pair this bitter leafy green with lemon, apple and savory Parmesan shavings and you won’t be able to resist another bite! The sweet apple, zingy citrus and flaky salt balance out the watercress beautifully, making for a fresh and vibrant side dish.

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Roasted Sweet Potatoes

All hail the sweet potato! This healthy orange vegetable is super versatile: bake it intocrispy fries,stuff itwith black beans and salsa, or boil it in ahearty stew. But one of thebestways to cook a sweet potato? MakeOven Roasted Sweet Potatoes! Dice them up, season with care, and roast until they’re browned and caramelized on the outsides.

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Crispy Roasted Chickpeas

Daniel Fast snacking can be hard, but that's what these crispy chickpeas are for! They're roasted in a hot oven with lots of cumin, garlic powder and black pepper, and they come out perfectly crunchy. It's hard to stop munching on them!

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Baby Bok Choy Stir Fry

Here’s a savory Daniel Fast recipe to make vegetables sing: thisBaby Bok Choy Stir Fry! This tasty veggie is a type of Chinese cabbage, with a satisfying crunch and a peppery kick.Cook it in a hot pan with mushrooms, garlic and a punchy sauce, and you’ll be amazed at the amount of flavor from this humble veggie. Serve this quick stir fry as a side dish or pair with rice and tofu for a full meal.

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Tuscan Soup with White Beans

This Tuscan soup we sometimes call "pizza soup" because it tastes like liquid pizza! There's lots of Italian flavor from the hearty tomatoes and garlic, and it's filled with white beans for protein and spinach for added nutrients. But really: it tastes like pizza!

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Curry Lentil Soup

This curry lentil soup is bright and bursting with flavor! It's got lots of veggies and red lentils for lots of protein. The best part: red curry paste for big flavor: think lemongrass and ginger.

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Classic Home Fries

A favorite Daniel Fast side dish that works for dinner or breakfast? Meet Home Fries! These spuds come out crispy, golden, soft on the inside, and perfectly seasoned with garlic, onion, and salt. This diner-style favorite is perfect with asunny side up eggin the morning, but it also works as a dinner side dish with burgers or salmon.

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Easy Tofu Scramble

Looking for Daniel Fast breakfast ideas? This tofu scramble is a great savory vegan breakfast option: you'll be surprised at how much the flavor and texture of this tofu is similar to scrambled eggs. Look for organic tofu if you can!

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Best Oatmeal Recipe

Here’s a hearty whole grain that makes the ideal easy Daniel Fast recipe for breakfast:oatmeal! What’s the best, easiest way to make it? Here’s our master recipe: exactly how to make oatmeal on the stovetop and in the microwave! This gets made multiple times per day in our house (themicrowave version). Top with oat milk and fresh berries.

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Tropical Mango Quinoa Bowl

This mango quinoa bowl is bursting with tropical flavor, from the sweet mango to the citrusy orange ginger dressing. It's beautiful and colorful, featuring quinoa and cashews for satisfying protein.

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Easy Vegan Tacos

There are lots of ways to make a vegan taco, but this one is our favorite. It’s filled with hearty, spiced walnut taco meat that tastes remarkably similar to the real thing. Add refried beans, your favorite classic toppings, and dollop with a creamy, spicy sauce.

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Homemade Acai Bowl

Another great Daniel Fast breakfast is this acai bowl! It's made from purple acai berries, available as a frozen pulp in most grocery stores. Combine it with pineapple, banana, and mango, then top with sliced fruits and almond butter.

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Hummus and Veggie Roll Ups

These hummus and veggie rollups are perfect for Daniel Fast approved lunches, if you use whole grain tortillas or wraps! Look for wraps that are as unprocessed as possible. Then spread them with hummus and fresh veggies, roll them up, and slice into pinwheels.

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Loaded Quinoa Tacos

These loaded quinoa tacos are a fan favorite, starring taco-spiced quinoa as the filling! Then they're loaded with all the toppings: sliced peppers, salsa, and greens. The best part? Tangy pickled onions add a zing and bright color. Dollop with cashew cream if you'd like, and make sure to use whole grain tortillas to be Daniel Fast approved.

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Black Bean Salad

This tangy black bean salad is full of flavor and a confetti of vegetables! Multi-colored peppers add great color to the brown rice and black beans. The tangy flavor of the apple cider vinaigrette gets even better when stored in the fridge, making it perfect for lunches.

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Coconut Cauliflower Curry

Last but not least in our Daniel Fast recipes, this cauliflower curry! It's always a hit, full of cauliflower, chickpeas, and sweet potatoes. A tomato-based sauce with a hint of curry powder adds savory flavor to the vegetables. Serve with brown rice for a hearty meal.

Side dish recipes

Want to accessorize some of the Daniel Fast recipes to make filling meals? Here are a few more side dish ideas:

  • The BEST Kale Salad
  • Spinach Apple Salad (use toasted walnuts and omit maple in dressing or use Homemade Salad Dressing)
  • Favorite Chopped Salad (omit Parmesan and omit maple syrup in dressing)
  • Shaved Brussels Sprout Salad with Pomegranate (omit maple syrup in dressing)
  • Best Steamed Broccoli (omit feta: it’s just as good!)
  • Lemon Herb Steamed Cauliflower
  • Lemony Steamed Green Beans
  • Best Brussels Sprouts Recipe
  • Baked Potato Wedges
  • Mexican Coleslaw Recipe
  • Vegan Nacho Cheese
  • Best Roasted Vegetables
  • How to Cook Whole Grains

More Daniel Fast breakfast recipes

Need a few more ideas for breakfast? Here are some more Daniel Fast approved breakfast recipes:

  • Best Oatmeal Recipe with peanut butter & sliced strawberries
  • DIY Instant Oatmeal with almond butter
  • Easy Tofu Scramble
  • Tofu Scramble with Black Beans
  • Sweet Potato Hash Browns
  • Coconut Strawberry Smoothie
  • Green Apple Smoothie
  • Homemade Acai Bowl
  • Superfood Pecan Energy Bars
  • Cashew No Bake Energy Bars
  • Cherry Vegan Energy Bars

Whole food plant based eating

The Daniel Fast is very similar to a whole foods plant based diet. This way of eating can be a sustainable and healthy way of eating (including getting plenty of protein).Here are a few of our resources if you’re interested in eating this way in the long-term:

  • Guide to Plant Based Protein


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50 Daniel Fast Recipes (Chili & More!)

★★★★★5 from 6 reviews
  • Author: Sonja Overhiser
  • Prep Time: 25 minutes
  • Cook Time: 30 minutes
  • Total Time: 55 minutes
  • Yield: 8 1x
Print Recipe


This healthy chili recipe is full of Daniel Fast approved ingredients and big flavor, featuring a trio of beans, quinoa, and lots of hearty spices.



  • ¾ cup dry quinoa
  • 1 large yellow onion
  • 4 cloves garlic
  • 2 large carrots
  • 2 celery stalks
  • 1 green bell pepper
  • 2 15-ounce cans beans (black beans or kidney beans, or 1 of each)
  • 2 tablespoons olive oil
  • 3 tablespoons soy sauce
  • 2 tablespoons adobo sauce (from 1 can chipotle peppers in adobo sauce)
  • 2 28-ounce cans tomatoes (we usedcrushed Muir Glen-brand tomatoes)
  • 1 ½ cup frozen corn
  • 4 ounces chopped green chiles
  • 1 tablespoon chili powder
  • 2 teaspoons each garlic powder and paprika
  • 1 teaspoon ground cumin
  • 1 tablespoon white wine vinegar
  • Kosher salt & fresh ground black pepper
  • To garnish: Vegan Sour Cream,roasted salted pepitas, hot sauce


  1. Place ¾ cup quinoa in a saucepan with 1 ½ cups water. Bring to a boil, then reduce the heat to very low. Cover the pot, and simmer where the water is just bubbling for about 15 to 20 minutes, until the water has been completely absorbed. (Check by pulling back the quinoa with a fork to see if water remains.) Turn off the heat and let sit covered to steam for 5 minutes.
  2. Meanwhile,chop the onion.Mince the garlic. Peel and chop the carrots. Chop the celery.Dice the green pepper. Drain and rinse the beans.
  3. In a large pot or Dutch oven, heat the olive oil, then saute the onion for 5 minutes. Add in garlic, carrot, celery, and green pepper, and saute about 5 minutes, stirring occasionally. Stir in the soy sauce and adobo sauce and cook 30 seconds more.
  4. Add the black beans, kidney beans, Muir Glen tomatoes, 2 cups of the cooked quinoa (reserve remainder for future use), corn, and green chiles. Add enough water to obtain a liquid consistency, about 3 cups. Season with the chili powder, garlic powder, paprika, and ground cumin and bay leaf. Simmer chili on low for 30 minutes.
  5. When ready to serve, stir in the white wine vinegar and several pinches ofkosher salt. Taste, and add additional salt and pepper to taste. Serve with hot sauce and other chili fixings of your choice (lime, cilantro, and so forth).
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American

Keywords: Daniel Fast, Daniel Fast Recipes

Published on / Last updated on

Categorized In:

  • Meal Plans
  • Recipe Collections

Tagged with:

  • Daniel Fast
  • Roundup

About the authors

50 Daniel Fast Recipes & Guide (53)

Sonja & Alex

Hi, we’re Alex and Sonja Overhiser, married cookbook authors, food bloggers, and recipe developers. We founded A Couple Cooks to share fresh, seasonal recipes for memorable kitchen moments! Our recipes are made by two real people and work every time.

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50 Daniel Fast Recipes & Guide (2024)


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