24 Delicious (And Easy) Endometriosis-Friendly Recipes

Medically Reviewed by Dr. Melissa Thompson, PT, DPT, MTC

Dr. Thompson is board certified and the owner of Louisiana Pelvic Health. Her expertise is in alleviating bladder, bowel, and sexual pain symptoms during pregnancy, postpartum, and throughout a woman's life. 

-------------------------------------------------------------------------------------------------------------

The LAST thing you have the time (or energy) to do is worry about cooking complex recipes that take hours.

But, you also want healthy recipes to reduce endometriosis symptoms.

Thankfully, there are tons of recipes out there that are anti-inflammatory, endometriosis-healing, while also being easy to make (and still delicious).

Scroll down to see the 24 mouth-watering, simple-to-make recipes:

Breakfast

1. Anti Inflammatory Blueberry Hemp Seed Smoothie 

Ingredients:

1 1/4 cup (140 g) frozen blueberries (or other frozen berry of choice)

2 tbsp (22 g) hemp seeds

1 serving (30 g) vanilla plant-based protein powder

1/2 cup packed (30 g), fresh spinach or kale

1 tsp spirulina or chlorella powder

1 1/4 unsweetened plant-based milk of choice

1/4 tsp holy basil powder (optional)

2. Super Foods Detox Smoothie

Ingredients:

2 cups freshly squeezed orange juice, or equal quantity peeled and pitted oranges

1 unpeeled, pitted apple

1 ripe banana

3 tablespoons goji berries

1 teaspoon turmeric

A pinch of pepper

1 teaspoon cinnamon

2 tablespoons tahini (you can up this to 4 tablespoons or even replace with almond butter)

3 brazil nuts

2 teaspoons fresh grated ginger

3 teaspoons chia seeds

3. Beginner’s Luck Green Smoothie 

Ingredients:

2 cups spinach

2 cups water

1 cup mango

1 cup pineapple

2 bananas, Use at least one frozen fruit to chill your smoothie. We often use frozen mangos and bananas our green smoothies.

4. Anti-Inflammatory Healing Bowl with Sweet Potatoes, Turmeric and Kale

We recommend ditching the eggs on this recipe! Replace with another source of protein.

Ingredients:

2 sweet potatoes, cubed (roughly 3 cups cubed)

2 T coconut oil, divided

1 red bell pepper, diced

1 red onion, diced

3 garlic cloves, minced

1 t ground turmeric

½ t pepper

2 cups chopped kale, ribs removed

Salt to taste

2 eggs

1 avocado, sliced lengthwise

5. Paleo avocado sweet potato toast recipe

Ingredients:

• 2 large sweet potatoes, ends removed and sliced lengthwise into ¼-inch (0.65 cm) thick slices
• Salt, to taste
• 2 large avocados, mashed
• 1/4 cup (60 ml) Paleo pizza sauce or tomato sauce

6. Super Food Cereal

Ingredients:

• 1/2 oz. Raw Cacao Nibs
• 1/2 oz. Unsweetened Coconut Flakes
• 1/2 oz. Chia Seeds
• 1/2 oz. Sliced Almonds
• 1/2 oz. Hemp Seeds
• 1 oz. Wild Blueberries
• Unsweetened Almond Milk
• Vanilla Stevia

7. Grain Free Blueberry Coffee Cake

Ingredients:

• 2 1/2 cups unsweetened applesauce (where to buy)
• 1/2 cup chia seeds (where to buy)
• 1 cup coconut flour (where to buy)
• 1 teaspoon baking soda (where to buy)
• 1/2 teaspoon fine sea salt (where to buy)
• 1/2 cup coconut oil, melted (where to buy)
• 1/4 cup honey (where to buy honey) or 1 teaspoon of stevia extract powder (where to buy stevia)
• 1 teaspoon lemon juice
• 1 cup blueberries

Lunch

1. Sweet Potato Walnut Salad

Ingredients:

• 1kg gold sweet potato, cut crossways into 1cm-thick slices
• 2 tablespoons olive oil
• 2 garlic cloves, thinly sliced
• 1/2 cup (50g) walnuts
• 120g pkt Coles Superfood Leaf Blend
• 2 x 250g pkts cooked baby beetroot, quartered
• 1/4 cup (60ml) balsamic dressing

BONUS RECIPE:

I recently made a delicious salad recipe that I wanted to add to this post.

Check it out in the video below - all ingredients and instructions are explained there :)

 

2. Paleo Chinese Chicken Lettuce Wraps

Ingredients:

Avocado oil

2 tbsp chopped garlic

1 large shallot, , chopped

1.5 tbsp chopped ginger, , ~ 3 thin slices

½ lb. ground chicken breast, (see notes)

¼ tsp coarse salt

⅛ tsp white pepper

⅔ cup chopped carrots, , ~ 1 medium size carrot

⅔ cup chopped celery

4-5 whole water chestnuts, , chopped

½ lb. raw shrimp, , peeled and diced + 1 tsp arrowroot powder (optional. see notes)

Sauce (use 1 tbsp a time):

2 tbsp coconut aminos

½ tbsp almond butter

1 to 1.5 tsp hot pepper sauce, optional

3. Shrimp Ceviche With Fruity Salad

Get rid of the mayo from this recipe to avoid eggs!

Ingredients:

• 1 lb cleaned jumbo shrimps.
• 1/2 red onion minced.
• 3 limes.
• 3 jalapeño chilies.
• 1 bunch of cilantro.
• 1 mango.
• 1/2 cucumber.
• 1 tomato diced.
• 1 cup of cherry tomatoes cut in quarters.
• 1 cup of garlic mayo.
• Extra virgin olive oil.

4. Taco Chicken Salad

Again, remove the mayo to avoid eggs.

Ingredients:

3–4 cups cooked chicken, diced

1/2 cup mayo, or to taste

1/2 green pepper, diced

1/2 red pepper, diced

1/2 cup red onion, diced

1/2 medium tomato, diced

1/2 cup chopped cilantro

1 tablespoon chili powder

1/2 tablespoon garlic powder

1/4 tablespoon paprika

1/2 teaspoon cumin

1/4 teaspoon cayenne

1/4 teaspoon chipotle powder

Juice of 1/2 lime

5. Italian Salad

Ingredients:

Oregano Vinaigrette

1/2 cup avocado oil or extra virgin olive oil

2 tablespoons mayonnaise

3 tablespoons red wine vinegar

2 garlic cloves , minced

1/4-1/2 teaspoons salt

1/4 teaspoon black pepper

2 teaspoons Italian seasoning

For Salad:

1 head radicchio , chopped, about 4 cups

1 romaine heart , stem cut off and sliced thin

1/4 cup sliced red onion

1/2 cup grape tomatoes , halved

1/4 cup kalamata olives , pitted and sliced

1/4 cup black olives , pitted and sliced

1/2-3/4 cup Italian dry salami , sliced

1/4 cup sun-dried tomatoes , sliced

2/3 cup Mezzetta Peperoncini , stemmed, deseeded and sliced

2-4 medium-boiled eggs , diced

1/4 cup chopped marinated artichoke hearts

1/4 cup chopped roasted garlic cloves

6. Easy Sushi Sandwich Wraps

Ingredients:

1 nori sheet

1/2 ripe avocado, sliced

4-5 ounces sliced pre-cooked pastured chicken

Pinch of salt

7. Buffalo Chicken Stuffed Yams

Ingredients:

For The Potatoes:3-4 medium sweet potatoes or yams

1 tablespoon ghee or coconut oil

1 small yellow onion, diced

3 garlic cloves, minced

1 small zucchini, diced

1 red bell pepper, diced

1 lb boneless, skinless chicken thighs or breasts, cut into bite sized pieces (you could also use leftover, shredded chicken)

For The Buffalo Sauce:2/3 cup avocado oil

1 egg (preferably pasture-raised)

1 teaspoon lemon juice

½ teaspoon mustard powder

½ teaspoon sea salt

¾ cup hot sauce (I used Tessemae’s Buffalo , but any clean hot sauce would work)

Dinner

1. One Pot Lemon Chicken And Asparagus

Ingredients:

• 2 tbsp olive oil
• 4 chicken breasts
• 1 lemon, sliced into thin rounds
• 4 cloves garlic
• 1 tsp oregano
• 1 bunch of asparagus, woody parts trimmed and then cut into 1" strips
• salt and pepper, to taste

2. Thai Red Beef Curry

 

Ingredients:

2 - 2 1/2 pounds pastured chuck steak, cubed

2 tablespoons Thai red curry paste with no added preservatives or sugar

1/4 cup beef bone broth (try this recipe), warmed

1 teaspoon turmeric powder

One 14-ounce can coconut cream (not coconut milk; BPA-free)

1 fresh kaffir lime leaf (or zest and juice from 1/2 lime)

3/4 tsp salt (if curry paste is salt-free)

3. Jalapeno Turkey Burgers

Ingredients:

1 pound ground turkey 

1/2-3/4 of one jalapeño pepper minced (I like it hot so I use 3/4)

1 medium size shallot peeled and minced

zest and of one lime and 2 teaspoon lime juice

2 Tablespoon chopped cilantro

1 teaspoon paprika

1 teaspoon cumin

1/2 a teaspoon sea salt

1/2 teaspoon black pepper

guacamole

pico de gallo

4. Mexican Cauliflower Fried Rice

Ingredients:

12 oz riced cauliflower about 1 head, just shy of 4 cups

1 lb ground beef turkey, chicken, or pork

3 Tbsp cooking fat coconut oil, bacon fat, olive oil, ghee, divided

1/2 tsp fine grain sea salt

1/2 tsp onion powder

1/2 tsp garlic powder

1 tsp cumin

1 tsp chili powder

generous dash chipotle pepper adjust to your taste or omit

1 red bell pepper diced

1 small yellow onion diced

3 garlic cloves minced

1 can chopped green chilis

1 jalapeno pepper seeds removed and minced

Cilantro for garnish

1/2 cup homemade chipotle ranch dip

1 batch easy guac see below:

easy guac:

1 large ripe avocado or 2 small, mashed

2-3 Tbsp onion minced

1 clove garlic minced

1-2 Tbsp jalapeno peppers minced

1 1/2 Tbsp fresh lime juice

2 Tbsp chopped fresh cilantro plus more for garnish

5. Roasted Brussels Sprouts with Bacon and Apples

Ingredients:

1 lb brussels sprouts washed, tops removed and cut in half

2 tsp olive oil + sea salt to taste for roasting

1 medium pink lady apple {or other tart/sweet crisp apple}

4-6 slices nitrate free bacon sugar-free (for Whole30)

1 Tbsp fresh rosemary finely chopped

additional salt and pepper to taste

6. One-Pan Chicken with Fennel, Tomatoes, Olives, and Spinach

Ingredients:

• 4 ounces boneless, skinless chicken breast (about ½ a large breast)
• kosher salt
• freshly ground pepper
• ½ cup low sodium chicken stock
• 1 teaspoon crushed red pepper flakes (optional, to taste)
• 2-4 cloves garlic, crushed
• ½ a lemon, cut crosswise in ½-inch slices
• 6 cherry tomatoes, halved
• 1 small bulb fennel, sliced lengthwise in wedges 1-inch thick
• 5 kalamata olives, halved
• 1 cup loosely packed baby spinach

7. Turkish Stuffed Eggplant

Ingredients:

• 2 large eggplants, cut in half lengthwise, or 4 medium-sized eggplants
• 2 tsp sea salt
• 1 lb ground beef
• 1 small onion, diced
• 2 medium tomatoes, one sliced into 4 slices, the rest coarsely chopped
• 1 tbsp tomato paste
• 2 cloves garlic, minced
• 1/2 tsp each salt and pepper, more to taste
• 1 small handful fresh parsley, chopped
• 2 tbsp coconut oil or ghee
• 4 long green chiles (serrano or jalapeño okay, depending on heat preference), or 1/2 of a green bell pepper cut into 4 long strips

Dessert

1. Chocolate Dipped Frozen Bananas

Ingredients:

• 3 large bananas, cut into thirds
• popsicle sticks
• chopped salted pistachios
• chopped spiced or smoked almonds
• cocoa nibs

2. Gluten-Free Date Bars

Ingredients:

1 1/2 cup oats (divided)

1/2 cup unsweetened coconut

5-6 Medjool dates (4 ounces of pitted dates)*

1/2 cup walnuts

1/4 teaspoon sea salt

1/2 teaspoon baking soda

1 egg

2 tablespoons ground flax

1/4 cup coconut oil

Date Layer

18 Medjool dates (12 ounces of pitted dates)*

1 teaspoon lemon juice

1/4 - 1/2 teaspoon sea salt (I like 1/2, but begin with 1/4 and add to taste)

3. Superfood Hot Chocolate

Ingredients:

• 2 cups non-dairy milk of choice (I used coconut but hemp or almond are great)
• 2 T raw cacao (or cocoa powder)
• 1 tsp maca powder*
• 1/4 tsp ground turmeric
• 1/2 tsp of ground cinnamon
• 1 T raw honey (or more to taste)
• 1 T coconut oil

The Endometriosis Diet is Just The First Step

There are multiple things that you can do to help endometriosis, like stretching, exercising, do yoga, and more.

One thing that changed my life was applying a daily moisturizer that's 100% chemical free, vegan, and naturally healing.

It replenishes the vaginal skin and promotes anti-inflammation and rejuvenation.