Adventures in Vegetarian Cooking for One

adventures in vegetarian cooking for one

When you’re a vegetarian or vegan “flying solo” at mealtime it doesn’t matter whether it’s because you’re single, your family doesn’t subscribe to the veg lifestyle, or your spouse is out of town on business.  You just need smaller portions of healthy, plant-based food.

While the most efficient way to do this is probably cooking in bulk and then freezing so you’ll have “now” and “later” meals, it’s not always the most practical.  Crazy work schedules, kids’ extra-curricular activities, and busy holiday seasons often leave us with no large chunks of time to devote to bulk cooking.  (Still, I highly recommend trying to carve out some time…it’s really worth it).

Here are a few ideas for small-portion plant-based meals:


Quick (about 10 minutes, not including tofu-pressing time) and healthy.  Also great as a “breakfast-for-dinner” option.

Blackstrap molasses is a nutritional powerhouse.  It contains good amounts of Vitamin B6, potassium, magnesium, calcium, iron and manganese.  This oatmeal cooks up quickly, and contains add-ins like flaxseeds, pecans or walnuts, and bananas.  Or add-in your own favorites!

A great way to make use of those fresh peaches from the farmers market.  Of course, frozen work just as well and eliminate the need for lots of extra ice.

Lunch / Dinner

Rice that’s not really rice at all…it’s cauliflower! Stir-fried with broccoli, carrot, and bell pepper and sprinkled with pumpkin seeds and cilantro. Yum!

Another one that just begs for your own favorite add-ins.  Switch out the regular cheese for your favorite melty vegan variety if you’re so inclined.

I love both zucchini and shallots, but what if you don’t?  Easy-peasy to switch them out for veggies you like on this frittata-for-one.

This recipe makes 4 stuffed pepper halves.  Only want 2 halves for your meal?  I’d still go ahead and make all of the stuffing at once, and save half of it to make more peppers later in the week.

Desserts / Snacks

Why not make mini-pies right in the apple?  Awesome.

Go right on ahead and make it vegan by using a non-dairy sour cream like Follow Your Heart…or make your own.

Anything I could possibly say would detract from the magnificence of this idea.  So…shhhhh.


If you’d like to learn more about vegetarian cooking for one, check out episode 125 of the Vegetarian Zen Podcast, Vegetarian Cooking for One.

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