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Are you looking for a healthier alternative to traditional baked goods? Look no further! Oat fiber, a type of soluble fiber, has become increasingly popular due to its numerous health benefits. It can help lower cholesterol levels, regulate blood sugar, and even support healthy digestion. In this article, we’ll explore 22 wholesome oat fiber recipes that will satisfy your sweet tooth while providing a nutritional boost.

From pancakes and waffles to cookies and cakes, we’ve got you covered with delicious and easy-to-make oat fiber treats. Whether you’re a busy professional or a stay-at-home parent, these recipes are perfect for anyone looking to incorporate more fiber into their diet. So go ahead, get baking, and start reaping the benefits of oat fiber!

Oat Fiber Pancakes with Blueberry Compote

Start your day off right with a stack of fluffy oat fiber pancakes topped with a sweet and tangy blueberry compote.

Ingredients:

– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup plain Greek yogurt
– 1 large egg
– 1/4 cup milk
– Blueberry compote ingredients: 1 cup fresh or frozen blueberries, 2 tablespoons honey, 2 tablespoons lemon juice

Instructions:

1. In a medium bowl, whisk together oats, flour, sugar, baking powder, and salt.
2. In a large bowl, combine yogurt, egg, milk, and vanilla extract (if using). Whisk until smooth.
3. Add dry ingredients to wet ingredients and stir until just combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop batter by 1/4 cupfuls onto the skillet. Cook for 2-3 minutes, until bubbles appear on surface. Flip and cook for an additional 1-2 minutes.
6. To make blueberry compote, combine blueberries, honey, and lemon juice in a small saucepan. Bring to a simmer over medium heat and cook for 5-7 minutes, or until berries have broken down.

Cooking Time: 15-20 minutes

Oat Fiber Chocolate Chip Cookies

A delicious twist on traditional chocolate chip cookies, these oat fiber treats are a perfect blend of texture and flavor.

Ingredients:

– 2 cups rolled oats
– 1 cup all-purpose flour
– 1/2 cup unsalted butter, softened
– 1/2 cup granulated sugar
– 1/4 cup brown sugar
– 1 large egg
– 1 teaspoon vanilla extract
– 1 cup semi-sweet chocolate chips
– Pinch of salt

Instructions:

1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together oats, flour, and salt.
3. In a large bowl, cream together butter and sugars until light and fluffy. Beat in egg and vanilla extract.
4. Gradually add the dry ingredients to the wet ingredients, stirring until just combined.
5. Fold in chocolate chips.
6. Drop rounded tablespoonfuls of dough onto prepared baking sheet, leaving 2 inches between each cookie.
7. Bake for 10-12 minutes or until edges are lightly golden.
8. Remove from oven and let cool on wire rack for 5 minutes before transferring to a plate.

Cooking Time: 10-12 minutes

Oat Fiber Banana Bread

Moist and flavorful banana bread gets a healthy boost from the addition of oat fiber, making it a perfect treat for a snack or breakfast on-the-go.

Ingredients:

– 2 ripe bananas, mashed
– 1/2 cup rolled oats
– 1/4 cup oat fiber
– 1/4 cup granulated sugar
– 1/2 cup whole wheat flour
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/4 cup unsalted butter, melted
– 2 large eggs

Instructions:

1. Preheat oven to 350°F (180°C). Grease a 9×5-inch loaf pan.
2. In a medium bowl, whisk together oats, oat fiber, sugar, flour, baking powder, and salt.
3. In a large bowl, combine mashed bananas, melted butter, and eggs. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Pour batter into prepared loaf pan and bake for 45-50 minutes or until a toothpick inserted comes out clean.

Cooking Time: 45-50 minutes

Oat Fiber Cinnamon Rolls

Start your day with a deliciously sweet and satisfying breakfast treat that’s also good for you! These Oat Fiber Cinnamon Rolls are packed with nutritious ingredients and loaded with cinnamon-spiced goodness.

Ingredients:

– 1 cup rolled oats
– 1/2 cup whole wheat flour
– 1/4 cup brown sugar
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon active dry yeast
– 1/2 cup warm water
– 1 tablespoon honey
– 2 tablespoons melted butter
– 1 egg, beaten

Instructions:

1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large mixing bowl, combine oats, flour, brown sugar, salt, and cinnamon.
3. Add yeast to warm water and let sit for 5 minutes. Add honey and melted butter; stir until dissolved.
4. Add egg to the mixture and whisk until smooth. Gradually add dry ingredients and mix until a sticky dough forms.
5. Roll out dough on a floured surface to about 1/4 inch thickness. Cut into desired shape (e.g., rectangle, triangle).
6. Bake for 15-20 minutes or until golden brown.

Cooking Time: 15-20 minutes

Oat Fiber Waffles with Almond Butter

Start your day off right with these wholesome waffles packed with fiber and flavor. These oat fiber waffles are a great breakfast or snack option, and the addition of almond butter takes them to the next level.

Ingredients:

– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 2 tablespoons oat fiber powder
– 1 teaspoon baking powder
– 1/4 teaspoon salt
– 1 large egg
– 1/2 cup almond milk
– 2 tablespoons melted coconut oil or unsalted butter
– 2 tablespoons almond butter, softened

Instructions:

1. Preheat your waffle iron according to the manufacturer’s instructions.
2. In a large bowl, whisk together oats, flour, oat fiber powder, baking powder, and salt.
3. In a separate bowl, whisk together egg, almond milk, melted coconut oil or butter, and almond butter.
4. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
5. Cook the waffles according to your iron’s instructions, about 3-5 minutes per batch.
6. Serve warm with your favorite toppings, such as fresh fruit or a drizzle of honey.

Cooking Time: 15-20 minutes (depending on your waffle iron)

Oat Fiber Apple Muffins

Oat Fiber Apple Muffins Recipe

Summary: These moist and flavorful muffins combine the natural goodness of oat fiber with the sweetness of apples, perfect for a healthy breakfast or snack.

Ingredients:

– 1 1/2 cups rolled oats
– 1 cup oat fiber
– 1/2 cup brown sugar
– 1/2 cup granulated sugar
– 2 large eggs
– 1/2 cup unsalted butter, melted
– 2 teaspoons vanilla extract
– 1 teaspoon baking powder
– 1/4 teaspoon salt
– 1 cup diced apples (Granny Smith or other sweet varieties)
– Confectioners’ sugar for dusting (optional)

Instructions:

1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together oats, oat fiber, brown sugar, granulated sugar, baking powder, and salt.
3. In a separate bowl, whisk eggs, melted butter, and vanilla extract. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
4. Fold in the diced apples.
5. Divide batter evenly among muffin cups. Smooth tops with a spatula or spoon.
6. Bake for 20-22 minutes, or until tops are golden brown and centers are cooked through.
7. Allow muffins to cool in tin for 10 minutes before transferring to a wire rack to cool completely.

Cooking Time: 20-22 minutes

Oat Fiber Protein Bars

A healthy snack that’s easy to make and packed with protein-rich goodness! These bars are perfect for a quick energy boost or post-workout treat.

Ingredients:

– 2 cups rolled oats
– 1 cup oat fiber
– 1/2 cup creamy peanut butter
– 1/4 cup honey
– 1 scoop vanilla protein powder
– 1/4 cup chopped nuts (optional)
– Pinch of salt

Instructions:

1. In a large mixing bowl, combine oats, oat fiber, and chopped nuts (if using).
2. In a separate bowl, mix peanut butter and honey until smooth.
3. Add the vanilla protein powder to the peanut butter mixture and stir until combined.
4. Pour the wet ingredients into the dry ingredients and mix until a dough forms.
5. Press the dough into a lined or greased 8×8 inch baking dish.
6. Refrigerate for at least 30 minutes or until firm.
7. Cut into bars (approx. 12-16).

Cooking Time: None needed! These bars are no-bake.

Oat Fiber Spinach Smoothie

Boost your energy and nourish your body with this nutritious smoothie! This recipe combines the benefits of oat fiber, spinach, and other wholesome ingredients to create a delicious and healthy treat.

Ingredients:

– 1 cup frozen spinach
– 1/2 cup rolled oats
– 1/4 cup plain Greek yogurt
– 1/2 banana, sliced
– 1 tablespoon honey
– 1/2 teaspoon vanilla extract
– Ice cubes (as needed)

Instructions:

1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness or consistency as desired.
3. Pour into a glass and serve immediately.

Cooking Time: None! This recipe is quick and easy, ready in just a few minutes.

Enjoy your Oat Fiber Spinach Smoothie!

Oat Fiber Pumpkin Spice Muffins

These moist and flavorful muffins combine the comforting warmth of pumpkin spice with the nutty goodness of oat fiber, perfect for a cozy morning treat or afternoon pick-me-up.

Ingredients:

– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup oat fiber
– 1 tsp baking powder
– 1/2 tsp salt
– 1/4 cup granulated sugar
– 1/2 cup canned pumpkin puree
– 1/2 cup milk
– 1 large egg
– 2 tbsp melted butter
– 1 tsp vanilla extract
– Pumpkin spice blend (optional)

Instructions:

1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin.
2. In a medium bowl, whisk together oats, flour, oat fiber, baking powder, and salt.
3. In a large bowl, combine sugar, pumpkin puree, milk, egg, melted butter, and vanilla extract.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 20-25 minutes or until tops are golden brown.

Cooking Time: 20-25 minutes

Oat Fiber Peanut Butter Balls

A healthier twist on traditional peanut butter balls, these treats use oat fiber to add fiber and texture.

Ingredients:

– 1 cup rolled oats
– 1/2 cup creamy peanut butter
– 1/4 cup honey
– 1 tablespoon chia seeds
– 1/4 teaspoon salt
– 1 tablespoon ice-cold water

Instructions:

1. In a medium bowl, combine the oats and chia seeds.
2. In a separate bowl, mix together the peanut butter and honey until smooth.
3. Add the peanut butter mixture to the oat mixture and stir until well combined.
4. Gradually add the ice-cold water and stir until a dough forms.
5. Roll the dough into small balls, about 1 inch in diameter.
6. Place the balls on a baking sheet lined with parchment paper.
7. Refrigerate for at least 30 minutes to set.

Cooking Time: None! These treats are no-bake.

Oat Fiber Granola Clusters

A crunchy and nutritious snack made with rolled oats, fiber-rich ingredients, and a touch of sweetness.

Ingredients:

– 2 cups rolled oats
– 1 cup oat fiber (available at health food stores)
– 1/2 cup honey
– 1/4 cup brown sugar
– 1/2 teaspoon vanilla extract
– Pinch of salt
– Optional: 1/2 cup chopped nuts or seeds

Instructions:

1. Preheat oven to 300°F (150°C). Line a baking sheet with parchment paper.
2. In a large bowl, mix together oats, oat fiber, and salt.
3. In a separate bowl, combine honey, brown sugar, and vanilla extract. Heat in the microwave for 30 seconds or until warm and smooth.
4. Pour the wet ingredients over the dry ingredients and stir until everything is well combined.
5. If using nuts or seeds, fold them into the mixture.
6. Drop small spoonfuls of the mixture onto the prepared baking sheet, leaving about 2 inches of space between each cluster.
7. Bake for 20-25 minutes or until lightly golden brown.

Cooking Time: 20-25 minutes

Oat Fiber Lemon Poppy Seed Cake

This refreshing Oat Fiber Lemon Poppy Seed Cake is a perfect treat for springtime, with its moist and flavorful texture, infused with the brightness of lemon zest and the crunch of poppy seeds.

Ingredients:

– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup sugar
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 cup unsalted butter, melted
– 1 large egg
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon grated lemon zest
– 1 tablespoon poppy seeds
– Confectioners’ sugar (optional)

Instructions:

1. Preheat oven to 350°F (175°C). Grease a 9-inch (23cm) round cake pan.
2. In a medium bowl, whisk together oats, flour, sugar, baking powder, and salt.
3. In a large bowl, whisk together melted butter, egg, lemon juice, and lemon zest.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Fold in poppy seeds.
6. Pour batter into prepared pan and smooth top.
7. Bake for 35-40 minutes or until a toothpick inserted comes out clean.

Cooking Time: 35-40 minutes

Oat Fiber Blueberry Scones

Start your day with a deliciously wholesome breakfast treat by baking these Oat Fiber Blueberry Scones. Packed with nutritious ingredients, these scones are perfect for a morning pick-me-up or as a healthy snack.

Ingredients:

– 1 1/2 cups all-purpose flour
– 1/2 cup rolled oats
– 1/4 cup oat fiber
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 cup granulated sugar
– 1/2 cup unsalted butter, chilled and cut into small pieces
– 3/4 cup heavy cream
– 1 large egg
– 1 tablespoon vanilla extract
– 1 cup fresh or frozen blueberries

Instructions:

1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together flour, oats, oat fiber, baking powder, and salt.
3. In a large bowl, use a pastry blender or your fingers to work the butter into the dry ingredients until it resembles coarse crumbs.
4. Add sugar, cream, egg, and vanilla extract. Mix until just combined.
5. Gently fold in blueberries.
6. Turn dough onto a floured surface and gently knead a few times.
7. Pat into an 8-inch circle, about 1 inch thick.
8. Cut into 8 triangles or wedges.
9. Place on prepared baking sheet, leaving space between each scone.
10. Bake for 20-22 minutes or until golden brown.

Cooking Time: 20-22 minutes

Oat Fiber Chia Pudding

A nutritious and filling breakfast or snack option, this oat fiber chia pudding combines the nutritional benefits of oats and chia seeds with a hint of sweetness.

Ingredients:

– 1/2 cup rolled oats
– 1 tablespoon chia seeds
– 1/4 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract

Instructions:

1. In a small bowl, mix together oats, chia seeds, and salt.
2. In a separate bowl, whisk together almond milk, honey, and vanilla extract until well combined.
3. Add the wet ingredients to the dry ingredients and stir until smooth.
4. Refrigerate for at least 2 hours or overnight to allow the mixture to thicken.
5. Serve chilled, garnished with your choice of toppings such as sliced fruit, nuts, or seeds.

Cooking Time: 2 hours (or overnight)

Oat Fiber Zucchini Bread

Moist and delicious, this oat fiber zucchini bread is a perfect treat for health-conscious bakers.

Ingredients:

– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/2 cup grated zucchini
– 1/4 cup sugar
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/2 cup unsweetened applesauce
– 1 large egg
– 1/4 cup plain Greek yogurt
– 2 tablespoons honey

Instructions:

1. Preheat oven to 350°F (180°C). Grease a 9×5-inch loaf pan.
2. In a medium bowl, whisk together oats, flour, baking powder, salt, and cinnamon.
3. In a large bowl, combine grated zucchini, sugar, applesauce, egg, yogurt, and honey. Stir until well combined.
4. Add the dry ingredients to the wet ingredients and mix until just combined.
5. Pour batter into prepared loaf pan and smooth top.
6. Bake for 45-50 minutes or until a toothpick inserted in the center comes out clean.

Cooking Time: 45-50 minutes

Oat Fiber Almond Flour Cake

A moist and flavorful cake made with wholesome ingredients, perfect for a guilt-free dessert or snack.

Ingredients:

– 1 1/2 cups oat fiber
– 1 cup almond flour
– 1/2 cup coconut sugar
– 3 large eggs
– 1/2 cup unsweetened almond milk
– 1/4 teaspoon salt
– 1/2 teaspoon baking soda
– 1/2 teaspoon vanilla extract

Instructions:

1. Preheat oven to 350°F (180°C). Grease two 6-inch round cake pans.
2. In a large bowl, combine oat fiber, almond flour, coconut sugar, and salt.
3. In a separate bowl, whisk together eggs, almond milk, and vanilla extract.
4. Pour wet ingredients into dry ingredients and mix until smooth.
5. Divide batter evenly between prepared pans and smooth tops.
6. Bake for 20-22 minutes or until a toothpick inserted comes out clean.
7. Allow cakes to cool in pans for 5 minutes before transferring to a wire rack to cool completely.

Cooking Time: 40-44 minutes

Oat Fiber Carrot Cake Bites

These bite-sized treats are a healthier take on traditional carrot cake, with the added benefit of oat fiber for extra fiber and texture.

Ingredients:

– 1 cup all-purpose flour
– 1/2 cup rolled oats
– 1/4 cup oat fiber
– 1 cup grated carrots
– 1/2 cup sugar
– 1/2 cup unsalted butter, softened
– 2 large eggs
– 1 teaspoon vanilla extract
– Pinch of salt

Instructions:

1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together flour, oats, and oat fiber.
3. In a large bowl, combine carrots, sugar, butter, eggs, vanilla extract, and salt. Mix until well combined.
4. Add the dry ingredients to the wet ingredients and mix until a dough forms.
5. Scoop tablespoon-sized balls of dough onto the prepared baking sheet, leaving about 2 inches of space between each bite.
6. Bake for 12-15 minutes or until lightly golden brown.

Cooking Time: 12-15 minutes

Oat Fiber Coconut Macaroons

A delightful twist on traditional macaroon flavors, these chewy treats incorporate the nutritional benefits of oat fiber and the richness of coconut.

Ingredients:

– 1 cup unsweetened shredded coconut
– 1/2 cup granulated sugar
– 1/4 cup oat fiber
– 1/2 teaspoon salt
– 2 large egg whites
– 1 tablespoon unsweetened applesauce
– Flavorings such as vanilla extract or citrus zest (optional)

Instructions:

1. Preheat the oven to 300°F (150°C). Line a baking sheet with parchment paper.
2. In a medium bowl, combine coconut, sugar, oat fiber, and salt. Mix until well combined.
3. In a separate bowl, whip egg whites and applesauce until stiff peaks form. Fold into coconut mixture until well combined.
4. Drop rounded tablespoonfuls of the mixture onto the prepared baking sheet, leaving about 1 inch of space between each macaroon.
5. Bake for 18-20 minutes or until lightly golden brown.
6. Allow to cool completely before serving.

Cooking Time: 18-20 minutes

Oat Fiber Raspberry Thumbprint Cookies

These chewy cookies are infused with the natural sweetness of raspberries and the nutty flavor of oat fiber, making them a delicious and wholesome treat.

Ingredients:

– 1 cup rolled oats
– 1/2 cup unsalted butter, softened
– 1/4 cup granulated sugar
– 1/4 cup brown sugar
– 2 large eggs
– 1 teaspoon vanilla extract
– 1 cup fresh raspberries, mashed
– 1/2 teaspoon baking soda
– Pinch of salt

Instructions:

1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together oats, sugar, and brown sugar.
3. In a large bowl, cream butter and sugars until light and fluffy. Beat in eggs and vanilla extract.
4. Gradually mix in oat mixture until just combined.
5. Stir in mashed raspberries and baking soda.
6. Scoop tablespoon-sized balls of dough onto prepared baking sheet, leaving 2 inches between each cookie.
7. Use your thumb or a spoon to make an indentation in the center of each cookie.
8. Bake for 18-20 minutes, or until edges are lightly golden.

Cooking Time: 18-20 minutes

Oat Fiber Avocado Brownies

A healthier take on traditional brownies, these moist and fudgy treats incorporate oat fiber and avocado for a boost of fiber and creamy texture.

Ingredients:

– 1 and 1/2 cups all-purpose flour
– 1/2 cup rolled oats
– 1/4 cup oat fiber
– 1/2 cup unsweetened cocoa powder
– 1/4 cup granulated sugar
– 1/2 avocado, mashed
– 1 large egg
– 1 teaspoon vanilla extract
– Salt to taste

Instructions:

1. Preheat oven to 350°F (180°C). Line an 8×8-inch baking dish with parchment paper.
2. In a medium bowl, whisk together flour, oats, oat fiber, and cocoa powder.
3. In a large bowl, combine sugar, mashed avocado, egg, and vanilla extract. Whisk until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Pour batter into prepared baking dish and bake for 25-30 minutes or until a toothpick comes out clean.

Cooking Time: 25-30 minutes

Oat Fiber Vanilla Protein Shake

Boost your morning routine with a nutritious and delicious protein shake! This Oat Fiber Vanilla Protein Shake is a great way to kickstart your day with a boost of protein, fiber, and creamy flavor.

Ingredients:

– 1 scoop vanilla protein powder (25g)
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1 tablespoon chia seeds
– 1 teaspoon honey or natural sweetener
– Ice cubes (as needed)

Instructions:

1. In a blender, combine the vanilla protein powder, rolled oats, and chia seeds.
2. Add the unsweetened almond milk and honey or natural sweetener.
3. Blend the mixture on high speed for 30-45 seconds until smooth and creamy.
4. Add ice cubes if desired to thicken the shake.
5. Blend again for a few seconds to combine.

Cooking Time: None, as this is a no-cook recipe!

Oat Fiber Fig and Walnut Bars

These wholesome bars combine the natural sweetness of dried figs with the nutty flavor of walnuts, all wrapped up in a delicious oat fiber crust.

Ingredients:

– 1 cup rolled oats
– 1/2 cup almond butter
– 1/4 cup honey
– 1/4 cup chopped dried figs
– 1/2 cup chopped walnuts
– 1 tablespoon vanilla extract
– Pinch of salt

Instructions:

1. Preheat oven to 350°F (175°C). Line an 8×8-inch baking dish with parchment paper.
2. In a large bowl, combine oats, almond butter, and honey. Mix until well combined.
3. Fold in chopped figs and walnuts.
4. Press mixture into prepared baking dish.
5. Bake for 25-30 minutes or until lightly golden brown.
6. Remove from oven and let cool completely before cutting into bars.

Cooking Time: 25-30 minutes

Summary

Discover the benefits of wholesome oat fiber recipes for healthy living! This collection of 22 mouthwatering treats incorporates oat fiber into classic favorites like pancakes, cookies, and muffins. From sweet indulgences like blueberry compote pancakes and chocolate chip cookies to savory delights like spinach smoothies and zucchini bread, these recipes showcase the versatility of oat fiber. With options for breakfast, snacks, and desserts, this article provides a wealth of inspiration for anyone looking to incorporate more fiber-rich ingredients into their diet. Try one today and start savoring the benefits!

Comfort food at its finest – that’s what you get when you incorporate black eyed peas into your meals. These creamy, nutritious legumes are a staple in many cuisines around the world, and for good reason: they’re deliciously versatile and packed with protein, fiber, and vitamins. From hearty stews and casseroles to spicy curries and savory salads, black eyed peas bring a depth of flavor and texture that’s hard to resist.

In this article, we’ll explore 18 mouth-watering recipes that showcase the best of black eyed peas. Whether you’re in the mood for classic Southern comfort food, spicy Latin-inspired dishes, or international flavors with an African twist, we’ve got you covered. So sit back, get cozy, and let’s dive into the world of savory black eyed peas!

Southern Style Black Eyed Peas with Ham Hocks

A classic Southern side dish that’s easy to make and packed with flavor, this recipe combines tender black eyed peas with rich ham hocks for a truly comforting meal.

Ingredients:

– 1 pound dried black eyed peas
– 2 ham hocks (about 4-5 inches long)
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon salt
– 1/4 teaspoon black pepper

Instructions:

1. Rinse the black eyed peas and pick out any debris or stones.
2. In a large pot, combine the peas, ham hocks, onion, garlic, salt, and pepper.
3. Add enough water to cover the ingredients by about an inch.
4. Bring the mixture to a boil, then reduce the heat to low and simmer for 1 hour.
5. Continue to simmer until the peas are tender and the liquid has been absorbed, about another 30-40 minutes.

Cooking Time: About 2 hours

Spicy Black Eyed Peas and Collard Greens Stew

A hearty, comforting stew that combines the creamy sweetness of black eyed peas with the earthy flavor of collard greens. This spicy twist adds a kick of heat from the red pepper flakes.

Ingredients:
• 1 cup dried black-eyed peas, soaked overnight and drained
• 2 cups chopped fresh collard greens
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon red pepper flakes (adjust to taste)
• 1 can diced tomatoes
• 4 cups vegetable broth
• Salt and pepper, to taste
• 2 tablespoons olive oil

Instructions:

1. In a large pot, heat the olive oil over medium-high.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the soaked black-eyed peas, cumin, smoked paprika, and red pepper flakes. Cook for 1-2 minutes.
5. Add the collard greens, diced tomatoes, and vegetable broth. Season with salt and pepper to taste.
6. Bring the stew to a boil, then reduce heat and simmer for 30-40 minutes or until the peas are tender.

Cooking Time: 30-40 minutes

Creamy Black Eyed Peas and Rice Casserole

A classic Southern-inspired casserole that combines the comforting flavors of black-eyed peas, creamy sauce, and fluffy rice. This easy-to-make dish is perfect for a weeknight dinner or a special occasion.

Ingredients:

– 1 cup uncooked white rice
– 2 cups water
– 1 can (15 oz) black-eyed peas, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup cream of mushroom soup
– 1/2 cup heavy cream
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon butter

Instructions:

1. Preheat oven to 350°F (175°C).
2. Cook rice according to package instructions.
3. In a large skillet, sauté chopped onion and minced garlic until softened.
4. Add black-eyed peas, cream of mushroom soup, heavy cream, paprika, salt, and pepper. Stir until combined.
5. In a 9×13-inch baking dish, combine cooked rice and pea mixture.
6. Dot top with butter.
7. Bake for 25-30 minutes or until casserole is hot and bubbly.

Cooking Time: 25-30 minutes

Black Eyed Peas Salad with Fresh Herbs and Feta

This refreshing salad is perfect for a light summer meal or as a side dish to accompany your favorite grilled meats. Sweet black eyed peas, tangy feta cheese, and fragrant fresh herbs come together in harmony to create a delightful flavor profile.

Ingredients:

– 1 cup cooked black eyed peas
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked black eyed peas, crumbled feta cheese, chopped parsley, and chopped dill.
2. Drizzle the olive oil and lemon juice over the mixture and toss gently to combine.
3. Season with salt and pepper to taste.
4. Serve immediately and enjoy!

Cooking Time: 5 minutes

Smoky Black Eyed Peas and Bacon Skillet

Get ready for a flavor-packed breakfast or brunch with this easy skillet recipe, featuring smoky black-eyed peas, crispy bacon, and a hint of spices.

Ingredients:
– 1 cup dried black-eyed peas, soaked overnight and drained
– 6 slices of thick-cut bacon, diced
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon smoked paprika
– Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large cast-iron skillet over medium-high heat.
2. Add the diced bacon and cook until crispy, about 5 minutes. Remove from the skillet with a slotted spoon and set aside.
3. Add the onion and garlic to the skillet and cook until the onion is translucent, about 3-4 minutes.
4. Add the soaked black-eyed peas, smoked paprika, salt, and pepper to the skillet. Stir to combine.
5. Cook for an additional 2-3 minutes, stirring occasionally, or until the peas are tender and slightly smoky.
6. Return the cooked bacon to the skillet and stir to combine.
7. Serve hot, garnished with chopped fresh herbs if desired.

Cooking Time: 15-20 minutes

Black Eyed Peas and Sausage Jambalaya

This hearty jambalaya dish combines the rich flavors of spicy sausage, creamy black eyed peas, and flavorful rice for a one-pot wonder that’s perfect for a weeknight dinner.

Ingredients:

– 1 lb spicy sausage (such as Andouille or chorizo), sliced
– 1 cup uncooked white rice
– 2 cups chicken broth
– 1 cup frozen black eyed peas, thawed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Scallions, chopped (optional)

Instructions:

1. Heat oil in a large skillet over medium-high heat. Add sausage; cook until browned, about 5 minutes.
2. Add onion and garlic to the skillet; cook until onion is translucent.
3. Stir in rice, chicken broth, black eyed peas, oregano, salt, and pepper.
4. Bring mixture to a boil; reduce heat to low, cover, and simmer for 20-25 minutes or until rice is tender.
5. Taste and adjust seasoning as needed.
6. Garnish with chopped scallions (if using).

Cooking Time: 25-30 minutes

Vegan Black Eyed Peas Curry with Coconut Milk

This flavorful curry is a perfect blend of Indian spices and creamy coconut milk, making it an ideal vegan option for a quick and delicious meal. Made with nutritious black eyed peas, this dish is not only tasty but also packed with protein and fiber.

Ingredients:

– 1 cup dried black eyed peas, soaked overnight and drained
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1 can (14 oz) coconut milk
– 1 cup vegetable broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish

Instructions:

1. In a large pan, sauté onions and garlic until softened.
2. Add cumin, curry powder, and turmeric. Cook for 1 minute.
3. Add soaked black eyed peas, coconut milk, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until peas are tender.
4. Season with salt and pepper to taste.
5. Garnish with fresh cilantro leaves and serve over rice or with naan bread.

Cooking Time: 25 minutes

Black Eyed Peas and Cornbread Casserole

This hearty casserole combines the flavors of black-eyed peas and cornbread with a hint of spice, perfect for a chilly evening or a family gathering. The result is a comforting dish that’s sure to please even the pickiest eaters.

Ingredients:

– 1 cup dried black-eyed peas, soaked overnight and drained
– 2 cups water
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 cup cornbread mix
– 1/4 cup butter, melted
– 1 cup heavy cream

Instructions:

1. Preheat oven to 375°F.
2. In a large pot, combine soaked black-eyed peas, water, onion, garlic, cumin, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 45 minutes or until peas are tender.
3. Prepare cornbread mix according to package instructions. Add melted butter and heavy cream; stir until combined.
4. Grease a 9×13-inch baking dish with cooking spray.
5. Combine cooked black-eyed peas and cornbread mixture in the prepared dish.
6. Bake for 25-30 minutes or until casserole is golden brown.

Cooking Time: 1 hour 15 minutes

Black Eyed Peas Soup with Kale and Tomatoes

This hearty soup is a perfect blend of comforting flavors, with the sweetness of black eyed peas, the earthiness of kale, and the tanginess of tomatoes. A nutritious and filling meal that’s ready in no time!

Ingredients:

– 1 cup dried black eyed peas, soaked overnight and drained
– 2 cups water or vegetable broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 cups kale leaves, stems removed and chopped
– 2 medium tomatoes, diced
– 1 teaspoon ground cumin
– Salt and pepper to taste

Instructions:

1. In a large pot, sauté the onion and garlic until softened.
2. Add the black eyed peas, water or broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 45 minutes.
3. Stir in the chopped kale and cook until wilted, about 5 minutes.
4. Add the diced tomatoes and continue to simmer for an additional 10-15 minutes.
5. Serve hot, garnished with chopped fresh herbs if desired.

Cooking Time: 1 hour 10 minutes

Black Eyed Peas and Sweet Potato Chili

A hearty, comforting chili that combines the natural sweetness of sweet potatoes with the creamy goodness of black eyed peas.

Ingredients:

– 1 medium sweet potato, peeled and diced
– 1 can black eyed peas, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 can diced tomatoes
– 1 teaspoon chili powder
– Salt and pepper to taste
– 1 tablespoon olive oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potato with 1/2 tablespoon of the olive oil and roast for 20-25 minutes, or until tender.
3. In a large pot, sauté onion, garlic, and red bell pepper in remaining 1/2 tablespoon of olive oil until softened.
4. Add chili powder, salt, and pepper to taste. Cook for an additional minute.
5. Add roasted sweet potato, black eyed peas, and diced tomatoes to the pot. Stir to combine.
6. Simmer for 15-20 minutes or until flavors have melded together.
7. Serve hot and enjoy!

Cooking Time: 45-50 minutes

Black Eyed Peas and Shrimp Gumbo

A classic Louisiana dish that combines the creamy sweetness of black eyed peas with the succulent flavor of shrimp, all wrapped up in a rich and spicy gumbo.

Ingredients:

– 1 cup dried black eyed peas, soaked overnight and drained
– 2 tablespoons vegetable oil
– 1 medium onion, chopped
– 3 stalks celery, chopped
– 1 clove garlic, minced
– 1 pound large shrimp, peeled and deveined
– 1 teaspoon paprika
– 1/2 teaspoon cayenne pepper
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 cups long-grain rice
– 2 tablespoons filé powder (optional)
– 2 cups chicken broth

Instructions:

1. Heat oil in a large pot over medium heat. Add onion, celery, and garlic; cook until vegetables are tender.
2. Add shrimp, paprika, cayenne pepper, salt, and black pepper. Cook for 2-3 minutes or until shrimp turn pink.
3. Add soaked and drained black eyed peas, rice, and filé powder (if using). Stir to combine.
4. Pour in chicken broth and bring mixture to a boil. Reduce heat to low and simmer for 30-40 minutes or until peas are tender.
5. Serve gumbo hot over cooked rice.

Cooking Time: 45-50 minutes

Black Eyed Peas and Spinach Stuffed Peppers

A flavorful twist on traditional stuffed peppers, this recipe combines the sweetness of bell peppers with the spicy kick of black eyed peas and the earthiness of spinach.

Ingredients:

– 4 large bell peppers, any color
– 1 cup cooked black eyed peas
– 1/2 cup fresh spinach leaves
– 1/4 cup breadcrumbs
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: 1 jalapeño pepper, seeded and finely chopped (for extra heat)

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes.
3. In a bowl, mix together black eyed peas, spinach, breadcrumbs, olive oil, onion, garlic, salt, and pepper.
4. Stuff each pepper with the pea-spinach mixture, leaving some room at the top.
5. Cover baking dish with foil and bake for 30 minutes.
6. Remove foil and continue baking for an additional 15-20 minutes, or until peppers are tender.

Cooking Time: 45-50 minutes

Black Eyed Peas and Andouille Sausage Stew

This classic Louisiana-inspired stew is a comforting blend of tender black eyed peas, spicy Andouille sausage, and aromatic vegetables. Perfect for a chilly evening or a quick weeknight dinner.

Ingredients:

– 1 lb dried black eyed peas, rinsed and drained
– 1 lb Andouille sausage, sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 4 cups chicken broth
– 1 teaspoon dried thyme
– Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium-high. Add the sausage and cook until browned, about 5 minutes.
2. Remove the sausage with a slotted spoon and set aside. Add the onion, garlic, and bell pepper; cook until the vegetables are tender, about 5 minutes.
3. Add the black eyed peas, diced tomatoes, chicken broth, thyme, salt, and pepper. Stir to combine.
4. Return the sausage to the pot and bring the mixture to a simmer.
5. Reduce heat to low and let stew cook for 1 hour or until the peas are tender.

Cooking Time: 1 hour

Black Eyed Peas and Quinoa Pilaf

A hearty and nutritious side dish that combines the creamy texture of black eyed peas with the nutty flavor of quinoa.

Ingredients:

– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 cup dried black eyed peas, soaked overnight and drained
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 2 tablespoons olive oil

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a medium saucepan, bring quinoa and water or broth to a boil. Reduce heat, cover, and simmer for 15-20 minutes or until quinoa is tender.
3. In a large skillet, heat olive oil over medium-high heat. Add chopped onion and cook until translucent, about 5 minutes.
4. Add garlic, cumin, salt, and pepper to the skillet and cook for an additional minute.
5. Add soaked black eyed peas to the skillet and stir to combine with the onion mixture. Cook for 2-3 minutes or until peas are tender.
6. Fluff cooked quinoa with a fork and add it to the skillet with the black eyed pea mixture. Stir to combine.
7. Transfer the pilaf to a baking dish and bake for an additional 10-15 minutes or until heated through.

Cooking Time: 35-40 minutes

Black Eyed Peas and Avocado Tacos

Add a nutritious twist to traditional tacos with this flavorful recipe, combining the creamy goodness of avocado with the comforting warmth of black eyed peas.

Ingredients:

– 1 cup cooked black eyed peas
– 2 ripe avocados, diced
– 8-10 corn tortillas
– 1/4 cup chopped fresh cilantro
– 1 lime, juiced
– Salt and pepper to taste
– Optional toppings: diced tomatoes, shredded cheese, sour cream

Instructions:

1. Heat a large skillet over medium heat.
2. Add the cooked black eyed peas and stir in 1 tablespoon of lime juice. Cook for 2-3 minutes or until warmed through.
3. In a separate pan, warm the tortillas over medium heat for about 30 seconds on each side. This will make them more pliable and easier to fold.
4. Assemble the tacos by spooning the black eyed pea mixture onto a tortilla, followed by a slice of avocado, a sprinkle of cilantro, and a squeeze of lime juice.
5. Top with your desired toppings and serve immediately.

Cooking Time: 10-12 minutes

Black Eyed Peas and Turkey Chili

A hearty and flavorful twist on traditional chili, this recipe combines the comfort of turkey with the nutritional benefits of black-eyed peas.

Ingredients:

– 1 lb ground turkey
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 cup cooked black-eyed peas
– 1 tsp chili powder
– 1/2 tsp ground cumin
– Salt and pepper to taste
– 1/4 cup water

Instructions:

1. In a large pot or Dutch oven, cook the turkey over medium-high heat, breaking it up with a spoon as it cooks.
2. Once the turkey is browned, add the onion, garlic, and red bell pepper. Cook until the vegetables are tender.
3. Stir in the chili powder, cumin, salt, and pepper.
4. Add the diced tomatoes, black-eyed peas, and water. Bring to a simmer.
5. Reduce heat to low and let cook for 20-25 minutes or until the flavors have melded together.

Cooking Time: 20-25 minutes

Black Eyed Peas and Roasted Vegetable Medley

This hearty medley combines the natural sweetness of black eyed peas with a colorful mix of roasted vegetables, all smothered in a rich and tangy tomato-based sauce.

Ingredients:

– 1 cup dried black eyed peas, soaked overnight and drained
– 2 tablespoons olive oil
– 1 large onion, peeled and chopped
– 2 cloves garlic, minced
– 2 medium bell peppers, seeded and chopped
– 2 medium zucchinis, sliced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)

Instructions:

1. Preheat oven to 425°F (220°C).
2. In a large pot, combine black eyed peas and enough water to cover. Bring to a boil, then reduce heat and simmer for 45 minutes.
3. Meanwhile, toss vegetables with olive oil, garlic, smoked paprika, salt, and pepper on a baking sheet. Roast in the preheated oven for 25-30 minutes or until tender.
4. In a large skillet, combine roasted vegetables, cooked black eyed peas, and diced tomatoes. Simmer over medium heat for 10-15 minutes or until heated through. Taste and adjust seasoning as needed.

Cooking Time: 1 hour 15 minutes

Black Eyed Peas and Garlic Herb Bread Bowl

A flavorful and nutritious twist on traditional bread bowls, this recipe combines the creamy sweetness of black-eyed peas with the savory goodness of garlic herb bread.

Ingredients:

– 1 cup dried black-eyed peas, soaked overnight and drained
– 2 cups water
– 2 tbsp olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 tsp dried thyme
– 1/2 tsp paprika
– Salt and pepper to taste
– 2 cups bread flour
– 1/4 cup whole wheat flour
– 1/2 tsp active dry yeast
– 1 tbsp butter, melted

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large pot, combine black-eyed peas and water. Bring to a boil, then reduce heat and simmer for 45-50 minutes or until tender.
3. Meanwhile, prepare garlic herb bread. In a mixing bowl, combine flours, yeast, salt, and thyme. Add melted butter and mix until a dough forms.
4. Knead the dough for 5-7 minutes, then shape into a ball.
5. Place the dough in a greased bowl, cover with plastic wrap, and let rise in a warm place for 1 hour.
6. Punch down the dough and shape into a round bread bowl.
7. Bake for 25-30 minutes or until golden brown.

Cooking Time: 2 hours (including soaking time)

Summary

Get cozy with these 18 savory black-eyed peas recipes that are perfect for comfort food. From classic Southern-style dishes to international twists, there’s something for everyone. Recipes include hearty stews and soups like Spicy Black Eyed Peas and Collard Greens Stew and Black Eyed Peas Soup with Kale and Tomatoes. You’ll also find creative casseroles like Creamy Black Eyed Peas and Rice Casserole and Black Eyed Peas and Cornbread Casserole, as well as international flavors in dishes like Vegan Black Eyed Peas Curry with Coconut Milk and Black Eyed Peas and Shrimp Gumbo. Whether you’re looking for a comforting meal or a flavorful side dish, these recipes are sure to satisfy.