Free 5 Day Meal Plan featuring 30 Minute Meals with Pecans

30 Minute MealsKid FriendlyVegetarianGluten FreeLow Carb

Pecan Crusted Tilapia with a fresh Bruschetta or Grilled Cauliflower Steaks with a Pecan Pesto, which one would you choose? The good news is, you don’t have to! These are just two of the recipes found in my FREE 5 Day Meal Plan with all 30 Minute Meals featuring pecans.

photo of pecan crusted tilapia and grilled cauliflower steaks with pecan pesto

Nutritious 30 Minute Meals 

A post like none other. Two NEW Recipes and one 5 Day Meal Plan! Yup, you can’t beat that. 

Oh wait, yes you can. All of the recipes in this FREE 5 Day Meal Plan are made with minimal ingredients, well balanced in flavor, done in 30 minutes and all feature the super-nut “PECANS”! 

So basically, this is a busy mom’s dream collection. Fast, easy, healthy and a delicious crowd pleaser on all fronts.

Now, I know what you’re wondering. Pecans. A supernut? Yup. They are The Original Supernut and the only major tree nut that is “native” to North America! 

overhead photo of pecans spread out on a table

What are the benefits of Pecans?

Pecans are extremely nutrient dense and nearly two decades of research document their heart-health benefits*. They are among the highest in “good” monounsaturated fats, and provide plant protein, fiber, flavonoids and essential minerals, including copper, manganese and zinc.

As you can see, Pecans are filled with nutrients. So why not make them a part of your weekly grocery list? You can add them to a bowl of oatmeal, to your salad for some crunch, to homemade chicken salad for added nutrients or just make a crust out of them for any protein. They’re versatility makes them easy to add to all of your favorite dishes! Pecans are not just a dessert nut, open your horizons! 

I guess that’s what I’m here for today! To do just that, open your horizons! An easy way to add pecans into a recipe is to put them in a sauce! Ok, first recipe up are these Grilled Cauliflower Steaks with a Basil Pecan Pesto!

I teased you with this recipe on my Instagram stories a couple weeks ago and now it’s finally here. 

overhead photo of grilled cauliflower steaks with pecan pesto

How to make Grilled Cauliflower Steaks?

  1. Preheat grill to medium high heat, about 375-400 degrees F.
  2. Cut cauliflower into 1″ thick steaks.
  3. Brush both sides of cauliflower steaks with avocado oil and season with salt and pepper.
  4. Gently place seasoned cauliflower steaks on clean oiled grill.
  5. Grill each side for 4 minutes, gently flipping with a spatula to grill the other side.
  6. Remove from grill and let rest.

process photos of how to make pecan pesto and grilled cauliflower steaks

How to make Pecan Pesto?

This Pesto Sauce with pecans for a nutritious sauce.

  1. To a food processor basil, raw pecans, 1 garlic clove, salt, pepper, and lemon zest. Pulse the food processor until the basil is finely chopped.
  2. Then, slowly add in olive oil and pulse to blend mixture together until combined.
  3. Transfer pecan pesto to a bowl and gently stir in the parmesan cheese.

Another one of my favorite ways to add pecans to a recipe is by making a pecan crust! Think crust around a protein, not “pie crust,” although you can make that too. So, say hello to one of your new favorite dinners –> Pecan Crusted Tilapia with Tomato Bruschetta. This recipe is easy, light (which is perfect for the summer) and done in 30 minutes as promised!

grilled cauliflower steaks with basil pecan pesto on a plate

How to make a pecan crust for fish?

For the best results you need the following:

  1. Pat the fish dry. This will ensure that the egg mixture sticks to the fish when dredging.
  2. An egg mixture. An egg mixture or egg wash is key to getting the pecans to stick to your fish, otherwise they will just fall off. Add extra flavor to your egg mixture by adding dijon mustard or spices to your eggs.
  3. Finely chopped pecan mixture. Finely chop the pecans in a food processor or blender for best results, you want them smaller than rice so that they stick to the fish, otherwise they will have a hard time adhering to the fish.

process photos of how to make pecan crusted tilapia with tomato bruschetta

How to make Pecan Crusted Tilapia?

  1. To a medium bowl add finely chopped raw pecans, garlic powder and dry basil. Mix until incorporated.
  2. In a small bowl, add egg and dijon mustard. Whisk together and set aside.
  3. Pat tilapia filets dry. Dredge each tilapia filet front and back in egg mixture then in the pecan mixture. Make sure to press the pecan mix into the tilapia good.
  4. Place coated tilapia filets on a plate.
  5. Heat a large skillet to medium high heat. Add avocado oil to pan and place tilapia in the skillet.
  6. Saute tilapia for 4-5 minutes per side, depending on thickness.
  7. Remove tilapia from the pan and salt immediately.

Once you’ve got this tasty Pecan Crusted Tilapia made, all you need to do is whip together a quick 4 ingredient Bruschetta and it brightens this dish right up! You’ll absolutely love all the fresh flavors bursting from every bite. It’s perfect and light for the summer. Even the kiddos will like it because tilapia fish has a mild taste!

overhead photo of pecan crusted tilapia on a plate with tomato bruschetta

Ok, now that we’ve got that out of the way let’s talk the 5 Day Meal Plan featuring all 30 Minute Meals, huh?!

I’ve partnered with the American Pecan Council to bring you this flavorful setup, so you can head over and thank them. (PS they have a couple more meal plans on their website if you want to download those too. Just sayin. Wink Wink.)

Free 5 Day Meal Plan (all 30 Minute Meals)

Day 1:  Grilled Cauliflower Steaks with Pecan Pesto —> (Get Recipe below)

Day 2: Honey Mustard Pecan Crusted Salmon –> Get Recipe Here

Day 3: Sweet Potato Noodles with Sage Brown Butter Sauce  –> Get Recipe Here

Day 4: Pecan Crusted Chicken –> Get Recipe Here

Day 5: Pecan Crusted Tilapia with Tomato Bruschetta (Get Recipe below)

Bon Appetit friends I hope you enjoy these recipes as much as I enjoyed creating and EATING them!

a bunch of pecan crusted tilapia with tomato bruschetta on a plate with fresh basil

** This post is sponsored by the American Pecan Council. All opinions are 100% mine. For more information on Pecans please go to the American Pecan Council website. Thank you for supporting the brands that support Joyful Healthy Eats.**

*According to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet lowin saturated fat and cholesterol may reduce the risk of heart disease. One serving (28g) of pecans contains 18g unsaturated fat and only 2g of saturated fat.

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grilled cauliflower steaks with basil pecan pesto on a plate

Grilled Cauliflower Steaks with Basil Pecan Pesto

  • Author: Krista
  • Prep Time: 5 min
  • Cook Time: 10 min
  • Total Time: 15 minutes
  • Yield: 6-8 1x
  • Category: 30 Minute Meal, Gluten Free, Vegetarian, Grilling, Low Carb
  • Method: Grill
  • Cuisine: American

Description

Grilled Cauliflower Steaks topped with a homemade pecan pesto – a nutritious vegan side dish or main dish that everyone will love. The perfect low carb recipe for the summer!


Scale

Ingredients

  • 2 heads of cauliflower, 6-8 1″ cauliflower steaks (each cauliflower head will give you 34 steaks)
  • 1 tablespoon avocado oil
  • salt & pepper to season

Homemade Pecan Basil Pesto:

  • 2 cups fresh packed basil
  • 1/4 cup raw pecan halves
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • clove garlic
  • 1 tsp. lemon zest
  • 1/2 cup of olive oil (or 2/3 cup depending on the type of consistency you like)
  • 1/3 cup of shredded parmesan cheese

Instructions

  1. Preheat grill to medium high heat, about 375-400 degrees F.
  2. Brush both sides of cauliflower steaks with avocado oil and season with salt and pepper.
  3. Gently place seasoned cauliflower steaks on clean oiled grill.
  4. Grill each side for 4 minutes, gently flipping with a spatula to grill the other side.
  5. Remove from grill and let rest.
  6. In the meantime, to a food processor basil, raw pecans, garlic, salt, pepper, and lemon zest. Pulse until the basil is finely chopped.
  7. Slowly add in the olive oil and combine to blend until combined.
  8. Transfer pesto to a bowl and stir in the parmesan cheese.
  9. To serve, top cauliflower steaks with pesto.


Nutrition

  • Serving Size: 1 cauliflower steak + pesto
  • Calories: 212
  • Sugar: 3 g
  • Sodium: 257 mg
  • Fat: 19 g
  • Saturated Fat: 2 g
  • Carbohydrates: 9 g
  • Fiber: 4 g
  • Protein: 4 g
  • Cholesterol: 0 mg

Keywords: grilled cauliflower steaks, cauliflower steaks, pecan pesto, pesto sauce, basil pesto sauce, low carb cauliflower recipes, how to grill cauliflower steaks

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a bunch of pecan crusted tilapia with tomato bruschetta on a plate with fresh basil

Pecan Crusted Tilapia with Tomato Bruschetta

  • Author: Krista
  • Prep Time: 15 min
  • Cook Time: 10 min
  • Total Time: 25 min
  • Yield: 4 filets 1x
  • Category: Seafood, Gluten Free, 30 Minute Meal
  • Method: Mixed
  • Cuisine: American

Description

Easy 30 Minute Pecan Crusted Tilapia topped with a fresh tomato Bruschetta. The perfect light and nutritious dinner recipe for the summer, made with minimal ingredients but bursting with flavor! 


Scale

Ingredients

Pecan Crusted Tilapia

  • 1 lb. tilapia filets
  • 2 tablespoons avocado oil
  • 1 cup finely chopped raw pecans
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dry basil
  • 1 egg
  • 1 teaspoon dijon mustard
  • salt to season

Tomato Bruschetta

  • 1 1/2 cup diced cherry tomatoes
  • 1 garlic clove, minced
  • 1/4 cup fresh basil, chiffoned
  • 1 tablespoon olive oil
  • salt to taste

Instructions

Pecan Crusted Tilapia

  1. To a medium bowl add finely chopped raw pecans, garlic powder and dry basil. Mix until incorporated.
  2. In a small bowl add egg and dijon mustard. Whisk together and set aside.
  3. Pat tilapia filets dry. Dredge each tilapia filet front and back in egg mixture then in the pecan mixture. Make sure to press the pecan mix into the tilapia good.
  4. Place coated tilapia filets on a plate.
  5. Heat a large skillet to medium high heat. Add avocado oil to pan and place tilapia in the skillet.
  6. Saute tilapia for 4-5 minutes per side, depending on thickness.
  7. Remove tilapia from the pan and salt immediately.

Tomato Bruschetta

  1. To a medium bowl add diced tomatoes, garlic, fresh basil, olive oil and salt. Gently toss to coat.

Assemble

  1. Place cooked tilapia filets on a plate and top with tomato bruschetta.
  2. Serve.


Nutrition

  • Serving Size: 4 oz tilapia + bruschetta
  • Calories: 463
  • Sugar: 3 g
  • Sodium: 85 mg
  • Fat: 36 g
  • Saturated Fat: 5 g
  • Carbohydrates: 7 g
  • Fiber: 4 g
  • Protein: 35 g
  • Cholesterol: 111 mg

Keywords: pecan crusted tilapia, pecan crusted fish, how to make pecan crusted tilapia, keto recipes, keto fish recipes, pecan recipes, gluten free dinner ideas, summer dinner recipes, tomato bruschetta, low carb dinner recipes,

pinterest image for grilled cauliflower steaks with pecan pesto

pinterest image for grilled cauliflower steaks with pecan pesto

pinterest image for pecan crusted tilapia with tomato bruschetta

pinterest image for pecan crusted tilapia with tomato bruschetta

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Krista
Hi! I'm the recipe developer and food photographer behind all these easy healthy recipes! I love food, Jesus, morning lattes, and am obsessed with fantasy football! { more }
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