Looking for healthy Puerto Rican recipes for your dinner rotation? I’ve got you!
As a Latina dietitian, I talk to clients every day who tell me they’re too scared to eat their favorite Latin American foods. My clients have been told their favorite Latin American foods are not healthy, and to stay away.
But the truth is there are so many healthy Puerto Rican meals to try!
That’s why I pulled a list of the 10 most delicious, healthy Puerto Rican dishes you have to try! Save this list, you’ll want to come back to it over and over!
Let’s dive in!
Top 10 Healthy Puerto Rican Recipes
Stuffed plantains: This is my recipe and it’s more Puerto Rican-inspired than a true, classic Puerto Rican recipe. But these stuffed plantains combine the gut-healthy benefits of plantains with the benefits of plant-based protein from beans. Plus, you can cook this up in 30 minutes!
Stewed codfish with eggplant: Codfish is a Puerto Rican staple. Serve it with stewed eggplant for a good combination of healthy, lean protein and vegetables.
Arroz con gandules: This is one of the most iconic Puerto Rican dishes, and it’s healthy! While some people are nervous about the carbs in rice, the gandules add extra protein and fiber making it an overall healthy dish. This is very similar to the health benefits of rice and beans.
Gazpacho (Puerto Rican Salt Cod Salad): Cod makes another appearance! This time in a cold salad with onion and avocado. Serve with some crusty bread or rice for a complete meal.
Quimbombo Guisado: This okra stew is a very rich source of vegetables. In addition to okra, this stew is made with sofrito, which adds a lot of extra vegetables and nutrients to any dish.
Camarones Guisados (Stewed Shrimp): These stewed shrimp combine the lean protein in shrimp with a rich tomato sauce for extra antioxidants. Serve over plantains for a complete, nutritious meal.
Yuca en escabeche: Yuca is another example of a healthy, starchy vegetable in Puerto Rican food (called “viandas”). Yuca is a good source of fiber and potassium!
Habichuelas guisadas: These stewed red beans are another Puerto Rican dish cooked with sofrito, for extra nutrients and antioxidants.
Asopao de pollo: This chicken stew is a complete meal all in one, pairing chicken with vegetables and fiber-rich carbs like squash and corn.
Mamposteao (rice and beans): Yet another rice and beans dish for your table! The combination of rice and beans makes a great plant-based meal, pair with a simple avocado salad for an easy, complete meal.
Challenges Building Healthy Puerto Rican Meals
Many of my Puerto Rican clients worry that their meals don’t have enough vegetables. But as we saw in the examples above, there are plenty of vegetables in Puerto Rican food, whether it’s sofrito, in a stew, or a simple avocado side.
My Puerto Rican clients also worry that Puerto Rican food is too high in carbohydrates. But many of the carbohydrates in Puerto Rican food are healthy, starchy vegetables which are rich in fiber and other important nutrients.
Final thoughts
As you can see, there are so many different healthy Puerto Rican recipes to choose from! Whether it’s a classic rice and beans dish, or a delicious seafood dish, there are Puerto Rican dishes full of fiber, protein, and plenty of nutrients!
If you’re like many of my Latina clients, you may be worried about how to manage your nutrition while eating your favorite foods. But the good news is you don’t have to choose between the two!
My mission as a Latina dietitian is to help my fellow Latinas improve their nutrition while embracing their heritage foods.
If you’re ready to start eating healthy while embracing your culture, get started with my free 1-week Mexican meal plan. Get your copy when you sign up below!