53 healthy colourful recipes
Eat the rainbow with our collection of healthy, cheerful and colourful recipes bursting with antioxidants, from rainbow smoothie bowls to harissa prawns, summer rolls, turmeric eggs and more
Did you know that different colours of different food has different health properties and benefits? And that by eating more varieties and colours, or 'eating the rainbow', can help broaden the nutritional density of your diet with vitamins, minerals and phytonutrients? It's also a great way to help you achieve the recommended five-a-day as well as making your plate look prettier!
Choosing to eat a balanced and varied diet that includes a variety of colours is the best way to ensure that we're receiving the full spectrum of these vital nutrients.
Our top 30 healthy colourful recipes
This turmeric and mango lassi recipe is sunshine in a bottle. Turmeric has plenty of health benefits too, making this the ultimate feel-good drink. Ideal for a hot summer's day to quench your thirst.
Our vibrant supergreen smoothie is set to give you a boost inside and out. Super quick to make, this is a refreshing drink to take on the go while getting in those essential nutrients. Cucumber, spinach, lime and kiwi makes a great flavour combination and avocado adds a lovely creamy texture.
Smoothie bowls are the ultimate on-trend rainbow recipe, and we think our vibrant breakfast bowl is the perfect way to start the day with a whole lot of colour. Unleash your creative side when it comes to toppings. We have plenty more healthy breakfast ideas here.
Pack plenty of texture into this nourishing vegetarian salad with roast sweet potatoes, mixed grains, radishes and cucumber, lifted with a punchy dressing.
Try this nutritious, spice-packed rice salad with cucumber and tomato for a healthy midweek meal.
Flavour prawns with harissa, dill, garlic and lemon, then serve swirled through orzo for a speedy but sophisticated dinner that's delicious, filling and rich in protein.
These fresh prawn and red cabbage summer rolls are packed with punchy herbs and crunchy vegetables, a great summertime meal.
This California scramble is a quick and easy vegetarian meal for one – try for breakfast, brunch or a quick midweek meal.
Shakshuka is typically comprised of spices, eggs and tomatoes, but here we've decided to mix things up a little... making it green and healthy with asparagus tips and broad beans. This dish is loaded with plenty of gut-healthy fibre, protein, vitamins and minerals.
This tagine makes a feature of meltingly soft peppers, but you could add any summery veg to the base sauce – chunks of squash or courgette work great, or why not switch it up according to what's in season?
Try our vibrant turmeric-fried rice. This colourful recipe is packed with crunchy veg and punchy flavours, plus it's really straightforward to make. See more of our favourite turmeric recipes.
Cook aubergine pieces with fragrant spices and red lentils for a hearty yet healthy version of a curry house staple.
Check out these punchy turkey tikka burgers with a light yet creamy coronation slaw. These easy burgers are simple to make, and are packed with plenty of flavour. This recipe offers a unique way to include more fresh, raw vegetables into your diet for added fibre and nutrients.
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Looking for a light option for lunch or dinner? Prepare a zingy Greek-style salad to serve with healthy homemade lamb meatballs. Lamb is not only rich in protein, but it also offers an impressive nutritional profile including iron, zinc and vitamin B12.
This super-easy salmon recipe packs a punch with its spicy Cajun seasoning and rosemary sweet potato wedges. Providing 39.5g of protein, as well as skin-healthy beta carotene and potassium, this is a great a midweek meal for two.
16. Salmon traybake
Traybakes, the midweek saviours. This vibrant, curried salmon dish is full of omega-3 fats and antioxidants – great for healthy skin and mind. Serve as is or add a nutritious grain like brown rice or spelt.
Want an easy midweek dinner that's high in protein and low in salt? Try our pan-fried coriander chicken with vibrant, homemade red pepper hummus. Hummus is a great way of adding some fibre-rich plant protein to a meal, and the roasted red peppers provide vitamin A, potassium, folate and antioxidants.
This easy griddled chicken breast with juicy mango dressing is light, high in protein and ready in just 35 minutes. The sweet mango and fresh vegetables offer fibre and antioxidants. The wild rice keeps you feeling full and energised.
Discover even more chicken salad recipes.
Serve up a healthy supper for two in just 30 minutes. This chicken dinner sees roasted chicken paired with vegetable-spiked rice and a crunchy peanut butter and sriracha dressing.
Try our vibrant salad recipe with crispy golden tofu and crunchy vegetables. This easy dish is vegan-friendly, high in protein and full of nutrients.
This recipe for roast broccoli with lentils and preserved lemon makes for a really easy midweek meal for one. It's light, vegetarian and ready in under and hour but still delivers big, punchy flavours. You're welcome.
Check out our nourishing vegetable salad recipe with roasted peppers, cherry tomatoes and onions. Ready in 45 minutes, this simple salad will make an easy midweek meal for two.
23. Red pepper soup
A vibrant and antioxidant-rich red soup recipe, perfect for sunny days. You'll need plenty of red pepper, garlic and dried chilli flakes for this one.
24. Temaki hand roll
Our colourful vegan temaki rolls are healthy and super easy to make, ideal for an easy lunchtime treat. The dipping sauce with soy, fresh red chilli and sesame seeds is a winning accompaniment.
Full of flavour with gorgeous fresh colours, this roasted carrot with tahini and pomegranate recipe is a delicious and healthy side dish to complement any meal.
What a way to make cauliflower shine! Roast your florets with ras el hanout, dried cranberries, dates, nuts and pomegranate seeds, then drizzle the whole lot with a tahini and mint dressing for a show-stoppingly colourful salad.
Make your salad so much more exciting with thinly sliced cauliflower florets, cubed apples, raisins, toasted walnuts and a quick mustard dressing.
Toss nutty soba noodles, shredded chicken, crunchy sesame seeds and fresh aromatic herbs with a zingy ginger dressing for a high-protein lunch.
29. Healthy tacos
Stuffed with smoky courgette, zesty black beans, pickled red onion and creamy avocado, these healthy tacos are bursting with flavour – they happen to be vegan, too.
Save on the washing-up with this easy one-pot filled with fragrant basil, sweet tomatoes and plump, juicy hunks of cod.
31. Aubergine chilli
Charred aubergine gives this vegan chilli a delicious, smoky depth, making it a great family midweek meat alternative.
The sweet flavour and soft texture of roasted peppers pairs beautifully with chickpeas and rose harissa in this classic recipe.
This recipe for broccoli and peanut soba noodles is really easy to make and ready in 20 minutes or less. The fresh greens are a great combination with the noodles while the roasted peanuts adds a crunchy texture to the dish.
Try our lightly-spiced vegan curry for a wholesome midweek meal for four. Make the most of storecupboard ingredients such as chickpeas and chopped tomatoes in this flavoursome dish.
35. Salmon poke bowl
This easy salmon poke bowl makes a bright and colourful dinner. Match salmon, red pepper and sushi rice with a spicy dressing made from soy sauce, toasted sesame oil, sriracha and lime juice.
This healthy omelette is a satisfying vegetarian lunch, topped with creamed spinach and juicy cherry tomatoes – we've lowered the fat by replacing cream with light soft cheese and milk.
37. Taco bowl
A wholesome dish with plenty of colours and textures, this taco bowl is a riot of homemade salsa, spiced beef, herby rice, corn tortilla chips and plenty of cheese.
Cubes of chewy, golden paneer are tossed through fragrant fried rice for a healthy twist on a classic, flavoured with ginger, garlic, chilli and curry powder.
This golden bowl of vegan curry is made with sweet potatoes, red split lentils, coconut milk and plenty of spices.
Our 30-minute vibrant vegan recipe is packed with fresh flavours of crunchy radishes, fiery ginger and zesty lime.
41. Salad Niçoise
A classic French-style salad, piled high with baby potatoes, red onion, eggs, Little Gem lettuce, olives, tuna and capers. Serve with a tangy honey-mustard dressing.
Turn storecupboard ingredients into this vibrant, nutritious orzo salad with roasted red peppers, tuna, green beans and black olives.
Check out our easy chicken salad with rice noodles, red cabbage, shredded carrots and roasted peanuts. This vibrant crunchy salad is low in calories and ready in an hour.
Check out our vibrant roast cauliflower salad with giant couscous, crispy fried onions and a punchy zhoug dressing. This easy salad is vegan and low in calories, too.
Flaky, pearly-white cod with a rosemary parmesan crust, served on a sweet cherry tomato and butter bean sauce. It's a great midweek meal.
This one-pan curry is a quick, healthy and easy midweek meal. Using a tikka paste takes any effort out of dinner but still adds lots of flavour – it’s a great fridge-raider to have on hand.
Inspired by Vietnamese bun cha gio, this quick nourishing noodle dish is crunchy from the crispy pan-fried gyozas and the colourful fresh herbs and veg.
Take your shakshuka to the next level with cumin lamb meatballs for a hearty family meal. Serve with flatbreads for scooping up the sauce.
Check out this easy vegan salad recipe with crunchy kale, fiery ginger and topped with a creamy hummus and peanut butter dressing – an easy midweek meal for two.
Sri Lankan curries are heavily spiced, chilli-hot and rich with coconut milk. This version is easy, vegan and under 500 calories.
51. Acai bowl
Try this antioxidant-rich acai bowl for a quick, gluten-free breakfast. It could even be a fruity midweek dessert.
A speedy pick-me-up or post-meal digestive aid, whizz together this pineapple smoothie in less than five minutes.
Start your day with this plant-based blueberry smoothie. Blueberries are loaded with healthy antioxidants – this is a great way to make them a regular part of your diet.
Tracey Raye is the health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a master’s degree in personalised nutrition. She is passionate about harnessing the power of all things health and well-being in a way that enhances, rather than limits, our lives. She covers our nourishing recipes and collections, oversees our health strategy and stays adrift of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.