10 Easy Raw Food Recipes For Beginners

Eating raw food can be a refreshing way to incorporate more fruits, vegetables, and natural ingredients into your diet while keeping everything fresh and unprocessed.

Whether you’re trying raw food for health benefits, or just want to explore new recipes, it’s easier than you think to whip up delicious, nutrient-packed meals.

Here’s a casual dive into 10 beginner-friendly raw food recipes for breakfast, lunch, and dinner.

Breakfast Recipes

1. Raw Fruit and Nut Breakfast Bowl
   • Ingredients:
     • 1 banana, sliced
     • 1 apple, chopped
     • 1 handful of berries (blueberries, strawberries, etc.)
     • 1 tablespoon chia seeds
     • 2 tablespoons raw almonds, chopped
     • Coconut flakes (optional)
     • Drizzle of raw honey or agave syrup

   How to Make It: This is the ultimate throw-it-together breakfast bowl! Simply chop the banana and apple, and toss them into a bowl along with your berries. Sprinkle chia seeds, chopped almonds, and coconut flakes on top, then drizzle with a little raw honey or agave for sweetness. The fruits bring natural sweetness, while the nuts and chia seeds provide healthy fats and protein to keep you full until lunch. It’s perfect for mornings when you’re in a hurry.

2. Green Smoothie Bowl
   • Ingredients:
     • 1 cup spinach or kale
     • 1 frozen banana
     • ½ avocado
     • 1 cup almond milk (raw if possible)
     • 1 tablespoon hemp seeds
     • 1 tablespoon raw almond butter
     • Fresh fruit toppings (optional)

   How to Make It: Blend together spinach, banana, avocado, almond milk, and almond butter until smooth. Pour the mixture into a bowl and top it with fresh fruits like strawberries, mango, or blueberries. Sprinkle with hemp seeds for extra protein and fiber. This smoothie bowl is like a green boost to jumpstart your day. It’s creamy, nutritious, and super filling.

3. Raw Overnight Oats
   • Ingredients:
     • ½ cup raw oats
     • 1 cup almond milk
     • 1 tablespoon chia seeds
     • 1 teaspoon vanilla extract
     • Fresh fruit (to top)
     • Raw nuts or seeds (optional)

   How to Make It: Mix the oats, almond milk, chia seeds, and vanilla in a mason jar or container the night before. Place it in the fridge to let the oats soak and soften overnight. In the morning, give it a good stir and top with your favorite fruits and raw nuts for added crunch. This no-cook recipe gives you a creamy, nutrient-dense breakfast that’s ready when you are!

Lunch Recipes

4. Raw Veggie Wraps
   • Ingredients:
     • Large collard green leaves (or raw nori sheets)
     • 1 avocado, mashed
     • 1 cucumber, sliced thinly
     • 1 bell pepper, sliced
     • 1 carrot, julienned
     • ½ cup shredded purple cabbage
     • 1 tablespoon tahini sauce

   How to Make It: Use collard greens or raw nori sheets as a wrap for your veggies. Spread mashed avocado onto the leaf or nori, then load it up with cucumber, bell pepper, carrot, and cabbage. Drizzle with tahini sauce for extra flavor, and roll it up just like a burrito. These raw wraps are super satisfying and easy to pack for lunch. Plus, they’re bursting with fresh, crunchy veggies.

5. Zucchini Noodles with Raw Pesto
   • Ingredients:
     • 2 zucchinis, spiralized
     • 1 cup fresh basil
     • ¼ cup raw pine nuts
     • 1 clove garlic
     • 2 tablespoons olive oil (cold-pressed)
     • 1 tablespoon lemon juice
     • Salt and pepper to taste

   How to Make It: Start by spiralizing the zucchinis to create raw “noodles.” For the pesto, blend basil, pine nuts, garlic, olive oil, and lemon juice until smooth. Toss the zucchini noodles in the raw pesto and season with a bit of salt and pepper. This dish is light yet full of flavor, and it’s a great raw alternative to traditional pasta. Add some cherry tomatoes for a pop of color and extra freshness!

6. Raw Taco Salad
   • Ingredients:
     • 2 cups romaine lettuce, chopped
     • 1 cup cherry tomatoes, halved
     • 1 avocado, diced
     • 1 cup raw corn kernels
     • ¼ cup raw sunflower seeds
     • ½ cup raw walnut taco “meat” (made with walnuts, cumin, and chili powder)
     • 1 lime, juiced

   How to Make It: In a large bowl, combine chopped romaine, tomatoes, avocado, corn, and sunflower seeds. For the walnut taco “meat,” pulse walnuts with cumin, chili powder, and a pinch of salt in a food processor. Add the walnut mixture to your salad and drizzle lime juice over the top. This taco salad is fresh, crunchy, and super flavorful without any need for cooking.

Dinner Recipes

7. Raw Zucchini Lasagna
   • Ingredients:
     • 2 zucchinis, sliced lengthwise
     • 1 cup raw cashews (soaked for 2 hours)
     • 1 lemon, juiced
     • 2 tablespoons nutritional yeast
     • 1 tablespoon olive oil
     • 1 tomato, thinly sliced
     • Fresh basil leaves
     • 1 cup marinara sauce (raw or store-bought, no added sugars)

   How to Make It: To make the “cheese,” blend soaked cashews, lemon juice, nutritional yeast, and olive oil until smooth. Start layering the lasagna by placing slices of zucchini on the bottom of a dish, followed by a layer of cashew cheese, tomato slices, and marinara sauce. Repeat the layers until you run out of ingredients. Garnish with fresh basil leaves. This raw lasagna is surprisingly rich and creamy, and it’s perfect for a light yet satisfying dinner.
8. Raw Pad Thai
   • Ingredients:
     • 2 zucchinis, spiralized
     • 1 carrot, julienned
     • 1 red bell pepper, sliced thin
     • ½ cup fresh cilantro
     • ¼ cup raw peanuts, crushed
     • 2 tablespoons raw almond butter
     • 2 tablespoons tamari or coconut aminos
     • 1 tablespoon lime juice

   How to Make It: In a large bowl, toss together the spiralized zucchini, carrot, bell pepper, and cilantro. For the dressing, whisk together almond butter, tamari, and lime juice until smooth. Pour the dressing over the veggie noodles and toss to coat. Top with crushed peanuts. This raw Pad Thai is tangy, crunchy, and full of the vibrant flavors you’d expect from the cooked version.

9. Raw Cauliflower Rice Stir-Fry
   • Ingredients:
     • 1 head of cauliflower, pulsed into rice-sized pieces
     • 1 cup broccoli florets
     • 1 red bell pepper, sliced
     • 1 carrot, julienned
     • 2 tablespoons cold-pressed olive oil
     • 1 tablespoon tamari or coconut aminos
     • 1 tablespoon fresh ginger, grated
     • 1 garlic clove, minced

   How to Make It: In a large bowl, combine the cauliflower rice, broccoli, bell pepper, and carrot. In a small bowl, whisk together olive oil, tamari, ginger, and garlic. Pour the sauce over the veggies and toss until everything is evenly coated. This raw stir-fry is super crunchy and flavorful, making it a perfect light dinner option.

10. Raw Sushi Rolls

• Ingredients:
  • 4 raw nori sheets
  • 1 cup cauliflower rice
  • 1 avocado, sliced
  • 1 cucumber, julienned
  • 1 carrot, julienned
  • 1 tablespoon tamari or coconut aminos
  • Pickled ginger and wasabi (optional)

How to Make It: Lay a nori sheet flat and spread a thin layer of cauliflower rice on top. Add avocado, cucumber, and carrot down the center, then carefully roll the nori sheet into a sushi roll. Slice into bite-sized pieces and serve with tamari for dipping. This raw sushi is a fun and easy way to enjoy fresh, light flavors without needing to cook a thing.

These raw food recipes for breakfast, lunch, and dinner are simple, fresh, and perfect for beginners. They’re packed with nutrients, full of vibrant flavors, and easy to prepare, making them ideal for anyone who wants to try raw eating. Whether you’re blending up a smoothie bowl for breakfast or putting together a raw lasagna for dinner, these recipes will help you embrace a healthier, more natural way of eating without feeling overwhelmed.