Fatty Liver Recipes: 17 Liver-Friendly Ideas You'll Love (2024)

Today, I have a real treat for you: 17 recipes that are liver-friendly and perfect for those diagnosed with a fatty liver disease.

I have tested and prepared these MANY times and I can promise that they taste good and give you enough variety when preparing lunch or dinner.

All these recipes are foods that I constantly eat and represent just a small portion (no pun intended!) of what you can cook to handle your NAFLD (aka MASLD).

I chose these particular recipes because they use basic ingredients and are easy & fast to prepare, but also delicious.

I am far from an amazing cook, so the photos of the dishes won’t deliver as much eye candy as those from the top recipe blogs out there, but trust me: all these dishes taste amazing and adapted or created to be liver-friendly.

Best part? I am sure that most of them (if not all!) will be enjoyed by your entire family. A great win, since you’ll have them eating healthy food too!

So, let’s get this started by checking out my best recipes for lunch and dinner for fatty liver.

Table of Contents

1. Beans & Chickpea salad

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Ingredients (you can adjust them to your tasting for future preparations)

  • 1 can each of each of black, chickpea and kidney beans (rinsed in cold water)
  • one medium red onion (chopped)
  • 2 stalks of celery (chopped)
  • 2 cloves of garlic (minced)
  • 1/2 teaspoon cumin, salt & chopped parsley (you can use more of the latter)
  • 2 tablespoons of olive oil
  • 1 tablespoon of ACV (apple cider vinegar)
  • The just from one lime or a small lemon
  • optional: one medium tomato (fresh), chopped, one avocado, cut into small bits

Mix all the ingredients in a large bowl and serve immediately after it’s ready or after refrigerating for one hour.

You can use different types of beans if you don’t like any of them (I am not a huge fan of chickpeas, for example).

Servings: 4

2. Chicken Hummus Bowl

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Note: You can use the homemade hummus recipe that I am sharing below in this article, or use prepared hummus (make sure it’s clean!)

Ingredients

  • 1 pound boneless, skinless chicken breast, cut in 1-inch pieces
  • 2 cups of homemade hummus (I repeat: recipe is down on this list)
  • 2 tablespoons extra virgin olive oil (EVOO)
  • 1 teaspoon each of paprika and ground cumin
  • 14 oz cherry tomatoes, cut in half
  • one large cucumber (sliced)
  • one red onion (slivered)
  • fresh parsley to taste (around 1/4 cups)
  • 2 cloves garlic (mashed)
  • 2 tablespoons lemon juice
  • salt and pepper to taste (I use a pinch of each)

1. Mix the cut chicken breast with one of the tablespoons of EVOO, salt & pepper, paprika and cumin.

2. In a preheated oven, set to broil at 450 degrees Fahrenheit (upper third of the oven), place the chicken in a rimmed baking sheet with foil or similar. Let it there until properly cooked (usually around 10 minutes).

3. While the chicken is cooking, mix the mashed garlic with a pinch of salt, the lemon juice and 1 tablespoon EVOO.

4. Add the chicken fresh out of the oven into the mix and stir well. Let it sit for 5-6 minutes.

5. Divide the hummus in 4 portions (best suited are shallow plates or bowls), top it with the vegetables (tomatoes, cucumber, onion and parsley), as well as the chicken. Enjoy!

Servings: 4

3. Cauliflower Buffalo “wings”

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Ingredients:

  • 1 bag (10oz/300g) cauliflower florets
  • 1/2 teaspoon each of paprika, garlic and onion powder
  • 2 tablespoons Primal Kitchen Buffalo Sauce (affiliate link)
  • salt to taste
  • Optional dressing: 1 cup low fat yogurt (4 oz /120g), 1 clove minced garlic, 1/2 tablespoon each of fresh parsley and dill)

1. Mix the paprika, garlic, onion powder and a pinch of salt in a bowl.

2. Coat the cauliflower florets with the spice mix and roast them in a pre-heated over at 400 degrees F for 15 minutes.

3. Turn oven to 450. Move the cauliflower to a bowl and mix it with the Buffalo Sauce, then put it back in the over for 5 more minutes

4. Serve it warm as it is or use the optional dressing (yogurt mixed well with all the ingredients and used as a dipping sauce).

Servings: 1

4. Zucchini Roll-ups

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Ingredients:

  • 2 medium sized zucchini
  • 2 red onions (diced)
  • 2 sweet peppers (diced)
  • 1 cup of carrots (shredded)
  • 1/2 cups baby spinach
  • 1 can diced tomato (14 oz / 400g)
  • 2 cloves minced garlic
  • Salt and pepper to taste (usually around 1/4 teaspoon is enough)
  • Optional: 1/4 cups parmesan

1. Sautee all the vegetables except for the zucchini in 1/4 cups of water (no oil necessary). You can puree the tomatoes if you want more of a paste. Add the minced garlic 2 minutes before you stop cooking. Mix regularly.

2. While the vegetables are cooking, wash the zucchini well and using a peeler, make flat zucchini pieces that you can roll.

3. Layer the zucchini to make larger rolls (3 slices are enough) and top them with the sautéed vegetables. Roll them and place them in a baking sheet. You can add any leftover juice on top of them.

4. Cook the mixture in a pre-heated oven (400 F) for 15 minutes. When ready, serve warm or add a sprinkle of parmesan or any grated cheese on top.

Servings: 3

5. Healthy Chicken Shawarma

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Ingredients:

  • 1.1lbs (500g) Skinless, boneless chicken breast
  • 1 tbsp each of ground cumin, turmeric powder, paprika, ground coriander and garlic powder
  • cayenne pepper and salt to taste (around 1/2 teaspoon each)
  • 1 tablespoon extra virgin olive oil (EVOO)
  • 1/2 cups natural lemon juice
  • 1large red onion, thinly sliced
  • 1 cup arugula leaves
  • 1 cup cherry tomatoes cut in halves
  • 1 cucumber, sliced
  • 1 large red pepper, chopped
  • Sauce: 1 cup low fat yogurt (1.5% fat, no sugar) and 1 garlic clove, minced.
  • To serve: 4 whole wheat pita pockets (optional – you can replace them with salad leaves).

1. In a bowl, mix the ground cumin, turmeric powder, paprika, ground coriander, garlic powder, salt & pepper. Put aside.

2. Slice the chicken breast into bite-sized bits and coat it well with the spices. Mix with the oil and the lemon juice, cover the bowl and let it sit in the fridge for 3-12 hours. (You can skip marinating the chicken, but it’s much better if you do it).

3. Preheat the oven to 425 degrees F. Spread the chicken in a baking sheet pan. Roast for 30 minutes (or until ready – you can leave it a bit more if you want the chicken crispier, but keep an eye on it!)

4. While the chicken is roasting, prepare the pita pockets (or salad leaves) by spreading the mixed yogurt with the minced garlic. Add arugula leaves and the other vegetables (cucumber, pepper, cherry tomatoes and onion)

5. When the chicken is ready, divide it in four and fill the pita pockets/leaves with the hot chicken meat. Serve immediately

Servings: 4

6. Slow Cooked Chicken Chili

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Note: To keep it as healthy as possible, don’t add either the cheese or the sour cream (or ideally both).

Ingredients:

  • 1.1lbs (500g) Skinless, boneless chicken breast
  • 1 cup diced tomatoes
  • 1/2 cups each of pinto beans and black beans (cooked or straight from the can)
  • 2 avocadoes cut in bite-sized pieces
  • 1 cup red cabbage (or any type of cabbage)
  • Salt, pepper & garlic powder to taste (around 1/3 teaspoons of each)
  • Optional: 4 tablespoons light sour cream & 1/4 shredded light cheese

1. Cut the chicken into bite-sized pieces and bake it for 30 minutes in a pre-heated oven at 425 degrees F. (with no oils or spices)

2. While it is cooking, mix the tomatoes and beans and add salt& pepper to taste.

3. Mix the cabbage with garlic powder and mix it with the beans (or keep it to add it as a topping later)

4. When the chicken is ready, let it sit for 5 minutes, then mix it with the beans and cabbage. Top it with 1/4 of the avocadoes, 1 tablespoon light sour cream and a sprinkle of cheese (the last two are optional).

Servings: 4

7. Healthy Tuna salad

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Ingredients:

  • 1 can tuna chunks in water (drained weight: 4 oz / 110g)
  • 1 cup lettuce (chopped)
  • 1 small red onion or half a medium one, chopped
  • 4 cherry tomatoes, cut in halves
  • 5 Kalamata olives (or any olives you prefer)
  • 1 teaspoon Extra Virgin Olive Oil
  • 2 teaspoons fresh lemon juice
  • 1/2 teaspoon dried oregano
  • 1 teaspoon apple cider vinegar (optional)
  • Salt and ground black pepper, to taste

1. Drain the water from the tuna can and transfer it into a bowl.

2. Add all the other ingredients and mix well. Serve immediately.

Servings: 1

8. Greek Salad

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Ingredients:

  • 1 large tomato (cut in bite-sized pieces)
  • 1 medium cucumber (sliced)
  • 1 medium red onion (chopped)
  • 1/2 ball pepper (sliced)
  • 5 Kalamata olives
  • 1.4 oz (40 grams) Feta cheese or any white cheese
  • 1 tablespoon EVOO
  • 1/2 teaspoons oregano
  • salt and ground pepper to taste

Note: You can basically mix and match any vegetables that you like for your salads. Keep the added fat low (from oil or cheese) and you’re all set!

In order to prepare your salad, simply mix all the ingredients together and enjoy!

Servings: 1

9. Homemade hummus

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Ingredients:

  • 1 cup chickpeas (leave them overnight in 4 cups of water)
  • 4 tablespoons Organic Tahini (affiliate link)
  • 2 garlic cloves
  • juice from half a lemon
  • half a teaspoon each of pepper flakes or paprika and ground cumin
  • salt to taste

1. Rinse the chickpeas that you kept in the water overnight and transfer them in a large pot and cover with water (around 8 cups). Bring to a boil, turn the heat to low and let it simmer for around 50 minutes.

2. When done, drain the chickpeas and transfer to a food processor. (IMPORTANT: Keep 1-2 cups of the water they cooked in).

3. In the processor, add the garlic cloves, the lemon juice, the tahini, paprika and cumin, as well as the salt. Add 1/2 cups of the water the chickpeas cooked in. Puree until creamy.

Note: You can control the creaminess by adding more water if needed. I usually end up adding 1 cup or a bit more. Experiment until you get the right consistency for you.

3. Transfer it to a bowl and enjoy it. You can sprinkle some extra paprika on top, but don’t add any extra oil as the tahini itself holds enough fat and calories already!

You can eat the hummus with whole wheat bread (homemade), use various vegetables as a base: cucumber, zucchini, green salad leaves, kale – anything that you enjoy!

You can also eat it as it is, or as a dipping sauce for other foods (like falafel) or the recommended recipe above with chicken.

10. Minestrone Soup

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Ingredients:

  • 2 large red onions, chopped
  • 2 cloves of garlic, minced
  • 2 cups chopped celery
  • 3 large carrots, diced
  • 1 cup of green beans (cut in half an inch pieces)
  • 1.5 cups kidney beans, canned
  • 1 large bell pepper, diced
  • 1 cup frozen peas
  • 1 can diced tomatoes
  • 2 cups tomato sauce (make sure it’s 100% tomato content)
  • 2 tablespoons fresh basil (or 1 teaspoon dried basil)
  • 6 cups water
  • salt to taste
  • 1 tablespoon grated Parmesan cheese for topping (optional)

1. Add the onions, carrots and celery into a large stock pot and boil at medium heat in the 6 cups of water.

2. When the water starts boiling, add the green beans, kidney beans, bell pepper, frozen peas and diced tomatoes and let the soup boil for an additional 30 minutes. Add more water if necessary: it needs to be thick, but not too thick, like a stew.

3. After the time passes, add the tomato sauce and basil then salt to taste. Let it simmer for 5-10 more minutes and finally add the garlic. Let it simmer for 5 more minutes (or longer if the vegetables are not cooked – but they should be by now).

4. When serving, sprinkle some Parmesan over the Minestrone soup. It’s absolutely delicious!

Servings: 6

11. Three Beans Salad – Mediterranean Style

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Note: This is very similar to the first recipe I shared. I personally prefer this because I don’t really like the taste of chickpeas in anything but hummus. So if you’re in a similar situation – this salad will be perfect for you too!

Ingredients:

  • 1 can (15oz) each of black beans, red beans and white beans (drained and rinsed)
  • 1 chopped medium tomato
  • a small red onion (chopped)
  • 4 tablespoons sweet corn (no extra sugar added!)
  • juice from half a lemon OR 2 tablespoons Apple Cider Vinegar
  • 1 tablespoon EVOO
  • 1 teaspoon mustard
  • 1 avocado, chopped
  • Optional: 1 chalk celery, chopped (for extra crunchiness)

Simply mix all the ingredients in a large bowl and and let it sit in the fridge for 1 hour before serving. Really easy to prepare and delicious!

Servings: 4

12. Chia seeds pudding

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Ingredients:

  • 3 tablespoons Chia Seeds
  • 10 tablespoons Water (you can split it and use 50% water, 50% low fat milk)
  • 1/2 teaspoon honey
  • 1/4 cups fresh berries of choice (I prefer blueberries and raspberries, but anything goes!)
  • 1 teaspoon coconut flakes
  • 1/4 teaspoon Ceylon cinnamon (the only cinnamon type you should use!)
  • 1 tablespoon roasted almond flakes (or any similar amount of other nuts/seeds)

1. In a bowl, add the water (or water/milk mixture) and the Chia Seeds and honey and mix then well. Let them sit for 5 minutes.

2. Mix the Chia Seeds well, then add all the remaining ingredients: go with the coconut flakes first (then mix well), add the almond flakes (and mix well), add the cinnamon (yes – mix well afterwards) and finally top it off with the berries.

Let it sit for 5 more minutes, mix it well and enjoy your delicious & fatty liver-friendly chia pudding!

Servings: 1

13. Hearty Homemade Vegetable Soup

Fatty Liver Recipes: 17 Liver-Friendly Ideas You'll Love (13)

Ingredients:

  • 2 lbs (1kg) frozen baby carrots
  • 2 whole large onions
  • 1 medium celeriac (the root) – grated
  • 2 medium potatoes cut in cubes
  • 1 cup peas
  • 1/2 teaspoons of turmeric powder
  • 1 tablespoon dried parsley (ideally, freshly chopped one is better)
  • salt and pepper to taste

Put all the ingredients in a pot with 85 oz (2.5 liters) of water and let them boil on medium heat until properly cooked (around 45 minutes)

Note: If you use fresh parsley, add it before serving, not while cooking.

You can add any vegetables you like, you can create thicker broths by grinding a lot of vegetables together, you can make your own cream soup: the secret here is to only use vegetables and (only if needed) low fat meat.

Servings: 8

14. Lentil stew with poached egg

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Ingredients:

  • 1/2 cups cooked red lentils
  • 3/4 cups fresh baby spinach & arugula leaves
  • 1 small tomato (chopped)
  • 1 poached egg

I usually mix everything in a terrible, yet delicious mess and eat it up as a treat. Sometimes, the worst looking dishes taste the best.

Servings: 1

15. Garlic Salmon with Vegetables

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Ingredients:

  • 21 oz (600 grams) wild salmon fillet
  • 1 teaspoon each of parsley and garlic powder
  • salt and black pepper to taste
  • juice from half a lemon (up to an entire lemon)
  • vegetable salad of choice (greens work best in my opinion: lettuce, arugula, baby spinach and some cucumber & cherry tomatoes)

1. Place the salmon in a baking tray, on a baking sheet. Mix the parsley, garlic, salt and lemon juice and brush the mixture all over the salmon. (If you don’t have enough liquid for it, add some water)

2. Preheat oven to 400 degrees (200 degrees Celsius) and cover the tray with a cap or aluminum foil. Let the salmon cook for around 20 minutes (or until properly cooked for your liking – I prefer mine better cooked)

Tip: After around 15 minutes, you can remove the cover and let the salmon get darker and crispier.

Server with vegetables, topped with freshly squeezed lemon.

Servings: 4

16. Eggplant Boats

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Ingredients:

  • 1 eggplant (cut in two halves)
  • 3 tablespoons water
  • 2 medium red onions (chopped)
  • 1 red pepper (finely chopped)
  • 1/2 cups 100% tomato juice or minced tomatoes
  • 2.8oz (80 grams) low fat cheese (grated)
  • some green onions or parsley for topping it up
  • salt & ground pepper to taste (add some paprika too, or chilly if you want it spicier)

1. In an oven pre-heated at 350 degrees F, place the eggplant halves in a tray and let them cook for ~30 minutes.

2. While they are cooking, “brown” the onion in a pan, in the water (around 3 minutes), then add the pepper for 3 minutes more. Finally add the tomato juice and let everything cook for 5-7 more minutes. When ready, remove from the fire and wait for the eggplants to be done.

3. When the eggplants are cooked, use a spoon to scoop it out of the jackets, making sure that they remain intact (don’t scoop all the way to the margin).

4. Mix the eggplant with the onions & pepper and add the spices. Transfer everything back into the empty eggplant jackets and sprinkle the cheese on top.

5. Put them again in the oven at 400 degrees F for 10 more minutes (or until the cheese gets as crispy as you like it).

6. When ready, top with green onions or parsley and eat straight from the eggplant jackets while warm.

Servings: 2

17. Grilled Chicken Breast with Green Leaves Salad

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Ingredients:

  • 7 oz (200 grams) chicken breast fillet (boneless, skinless)
  • salt & pepper to taste
  • 1 spring onion for topping (chopped)
  • 1/4 cups fresh beetroot (grated)
  • 1/4 cups carrots (grated)
  • 1/2 cup baby spinach
  • 1 teaspoon extra virgin olive oil
  • 1 tablespoon Apple Cider Vinegar

1. Simply grill the chicken breast until ready and add salt & pepper when done, then sprinkle the spring onion on top.

2. Mix the vegetables with the extra virgin olive oil and ACV and server them as a side for the chicken. Fast, easy and healthy!

Note: you can use any type of salad, like the Mediterranean salad recommended above, or one made from green leaves (baby spinach, lettuce, arugula and spring onions with a dash or EVOO and ACV).

Servings: 1

Please pin this if you found it useful:

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Conclusion

As you can see, there are a lot of dishes that you can prepare when it comes to eating healthy, liver-friendly foods. And this is just scratching the surface.

If you want even more recipes for fatty liver, as well as a well laid out plan on how to reverse your condition, make sure to check out my favorite program out there –The Fatty Liver Remedy.

This is a premium program that will guide you through all the steps you need to follow to reverse your fatty liver (and it includes over 180 liver-friendly recipes too!).

I also published on this blog some other ideas for the various meals of the day, and I am leaving links to the said articles below (although many of the recipes above are also to be found there):

  • Fatty liver Breakfast ideas
  • Lunch Ideas for fatty liver
  • Fatty liver Dinner ideas
  • Fatty liver Snack ideas
  • Healthy deserts for fatty liver
  • Christmas Menu ideas

If you found this article useful, don’t hesitate to share it with your friends and on all social media channels – it will help me a lot and motivate me to keep producing useful content like this (which does take tens of hours to publish)

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Lynn

I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.

My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.

I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.

Fatty Liver Recipes: 17 Liver-Friendly Ideas You'll Love (2024)

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