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.
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.
As a cookbook author with an expertise in special diets like Mediterranean diet, vegan, vegetarian, and gluten-free, I’ve researched the best ways to implement this short-term fast and tried it myself multiple times! Here’s what 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.
Think of Daniel Fast recipes as 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
What does all this look like? It certainly doesn’t need to be a big plate of carrots and celery. Daniel Fast recipes can be both delicious and nourishing. Below are my favorite Daniel Fast recipes and a meal plan download for incorporating them into your life.
Meal Plan Download
To create a meal plan, click this Daniel Fast Recipes Spreadsheet. A key to making a meal plan work is leveraging leftovers and planning ahead. See the “10 Day Fast” tab in the spreadsheet for examples!
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. Also try my Best Ever Instant Pot Vegetarian Chili.
Another one of my favorite Daniel Fast recipes is this 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.
This Mediterranean Bowl is with colorful veggies, a simple “meal in a bowl” that stars spiced roasted vegetables 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 creamy lemon tahini sauce (omit the maple syrup) or creamy cilantro sauce.
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 of good-for-you veggies and 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.
This creamy wild rice soup is a fan favorite soup recipe with a secret: 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, but you'll swear it has cream in it.
Here’s a fantastic Daniel Fast recipe: Falafel Salad! Make a batch of this easy baked falafel, then layer them with crunchy veggies and top with a creamy, zingy tahini dressing. It's bursting with layered flavor and healthy vegetables.
Here’s a quick dinner idea that’s always satisfying and works for the Daniel Fast diet: the good old Burrito Bowl! Throw rice, veggies, and burrito fillings in a bowl and call it meal. Use spicy chipotle sauce as the drizzle topping.
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.
This easy lentil soup recipe uses just 7 simple ingredients and costs pennies per serving, making it perfect for meal prep and weeknight dinners. This plant-based soup is hearty, satisfying, and delicious. Also try my Sweet Potato Lentil Soup.
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.
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 fresh rosemary, then layered in a baking dish and baked until golden. (Use the gluten-free option for Daniel Fast.)
Try these easy Veggie Power Bowls! This combination of whole grain, veggies, protein and a sauce makes dinnertime delicious. This pairs quinoa with tender roasted broccoli and cauliflower, crunchy raw veg, and finished off with a creamy pop of tahini sauce. (Note: Omit the sweetener from the tahini sauce.)
Here’s a cozy bowl that’s so hearty and satisfying, you'll want to make it every week. 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.
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. (Substitute tomato paste for the ketchup for Daniel Fast and use corn tortillas.)
Next up in these 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 I suggest adding some chickpeas and topping with vegan Parmesan to make it a filling meal.
Try this crispy Baked 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.
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 syrup: it will taste just as good!).
Looking for a Daniel Fast soup recipe? Try this Kale 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 bold Mediterranean-style flavors. (Note: Omit the optional Parmesan cheese garnish.)
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.
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.
This Daniel Fast recipe works as a quick lunch or healthy easy dinner: the Hummus Bowl! Layer a dollop of hummus with crunchy veggies and a whole grain. It’s easily customizable and you can make it super basic or fancier with easy additions of ingredients. It's a Mediterranean-style meal that’s bursting with creamy, tangy, crunchy, fresh, and savory flavors.
You’ll love this simple tofu soup recipe: 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.
A good vegetable curry is perfect for Daniel Fast, and here 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 and it's so satisfying.
Here’s a cozy soup that’s made of healthy veggies that taste bright and restorative: this Chickpea 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.
These Stuffed Sweet Potatoes have saved me for many dinners! Bake them 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 and use Cashew Cream if desired.)
This will become your new favorite vegan lasagna: guaranteed. 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.
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. It works perfectly with canned corn in winter.
This salad stars crispy, perfectly seasoned baked tofu, which so irresistible you’ll find yourself sneaking crunchy bites right off the baking sheet! Toss them over fresh veggies and drizzle with carrot ginger dressing or sesame dressing, and it makes a healthy dinner you won’t want to end.
Looking for a flavor-packed healthy soup? Try this easy Cabbage Soup recipe! Cabbage makes incredibly satisfying dishes dressed up as sauteed cabbage or coleslaw. Here it makes a hearty, satisfying soup, packed with veggies that swim in a savory-spiced broth of fire roasted tomatoes.
You won’t believe how creamy this soup is without the use of dairy! Just like my fan favorite Wild Rice Soup, the magic of cashews makes 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.
These sweet potatoes receive rave reviews because they've got so much flavor! Make my quick baked sweet potato or Instant Pot sweet potatoes, then top with a quick cabbage bell pepper slaw and creamy peanut butter sauce.
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!
These loaded quinoa tacos are a favorite starring taco-spiced quinoa as the filling, plus toppings like sliced peppers, salsa, and greens. The best part? Tangy pickled onions add a zing and bright color. Dollop with cashew cream and make sure to use whole grain tortillas to be Daniel Fast approved.
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.
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.
Last but not least in my Daniel Fast dinner recipes is 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.
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.
Here's an easy, healthy lunch idea that you can make in 5 minutes! It's plant based and 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 incredible Mediterranean-style plant based salad that tastes like it took all day.
This black bean salad is zingy and refreshing, with a burst of sweetness from corn and zingy lime. It will become your “back pocket” idea for everything: bring it to cookouts and picnics, eat it as a side or in bowl meals,
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.
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: the sweet apple, zingy citrus and flaky salt balance out the watercress beautifully, making it a fresh and vibrant side dish.
This healthy orange vegetable is super versatile: bake it into crispy fries, stuff it with black beans and salsa, or boil it in a hearty stew. But one of the best ways to cook a sweet potato? Make Oven Roasted Sweet Potatoes! Dice them up, season with care, and roast until they’re browned and caramelized on the outsides.
A favorite Daniel Fast side dish that works for dinner or breakfast is these 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 a sunny side up egg in the morning, but it also works as a dinner side dish too.
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.
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!
Here’s a hearty whole grain that makes the ideal easy Daniel Fast recipe for breakfast: oatmeal! This is my master recipe for exactly how to make oatmeal on the stovetop and in the microwave! This gets made multiple times per day in my house (especially the microwave version). Top with oat milk and fresh berries.
Another great Daniel Fast breakfast is an 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.
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.
These homemade oatmeal protein bars pack 8 grams of natural protein per serving without any protein powder or added sugar! Made with just 6 simple ingredients, they’re the perfect healthy snack that takes minutes to make and stores for weeks: ideal for making it through the Daniel Fast.
This no bake peanut butter energy balls recipe tastes like healthy brownie bites! It’s an easy naturally sweet treat made with Medjool dates, walnuts, and peanut butter, so it's Daniel Fast approved.
Daniel Fast Side Dish Recipes
Want to accessorize some of the Daniel Fast recipes to make filling meals? Here are a few more side dish ideas:
- Kale Salad
- Spinach Apple Salad (use toasted walnuts and omit maple in dressing or use Homemade Salad Dressing)
- Chopped Salad (omit Parmesan and omit maple syrup in dressing)
- Brussels Sprout Salad (omit maple syrup in dressing)
- Steamed Broccoli (omit feta: it’s just as good!)
- Lemon Herb Steamed Cauliflower
- Lemony Green Beans
- Roasted Brussels Sprouts
- Baked Potato Wedges
- Mexican Coleslaw Recipe
- Vegan Nacho Cheese
- Roasted Vegetables
- Easy Grain Salad
More Daniel Fast Breakfast Recipes
Need a few more ideas for breakfast? Here are some more Daniel Fast approved breakfast recipes:
- Oatmeal with peanut butter & sliced strawberries
- DIY instant oatmeal with almond butter
- Tofu Scramble
- Sweet Potato Hash Browns
- 15 Vegan Smoothie Recipes
- Homemade Acai Bowl
- Pecan Energy Bars
- Cashew No Bake Energy Bars
Whole Food Plant Based Resources
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:
Daniel Fast recipes typically include fruits, vegetables, whole grains, legumes, nuts, and seeds. These ingredients can be used to create a variety of delicious and satisfying dishes, such as soups, stews, salads, stir-fries, and baked goods.
Yes, most spices and seasonings are allowed on the Daniel Fast, including salt, pepper, herbs, and spices like cumin, coriander, and turmeric. However, seasonings that contain added sugar or artificial ingredients should be avoided
Yes, oils such as olive oil, avocado oil, and coconut oil are generally allowed on the Daniel Fast.
50 Daniel Fast Recipes (Chili & More!)
Pin Recipe
Print RecipeThis healthy chili recipe is full of Daniel Fast approved ingredients and big flavor, featuring a trio of beans, quinoa, and lots of hearty spices.
- Prep Time: 25 minutes
- Cook Time: 30 minutes
- Total Time: 55 minutes
- Yield: 8
- Category: Main Dish
- Method: Stovetop
- Cuisine: American
Ingredients
- 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 used crushed 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
Instructions
- 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.
- Meanwhile, chop the onion. Mince the garlic. Peel and chop the carrots. Chop the celery. Dice the green pepper. Drain and rinse the beans.
- 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.
- 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.
- When ready to serve, stir in the white wine vinegar and several pinches of kosher 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).
from A Couple Cooks https://ift.tt/t7XbHf5
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