Resistant starch is a powerhouse nutrient that supports digestion, balances blood sugar, and nourishes your gut microbiome.
Unlike regular starches that break down quickly, resistant starch passes through your digestive system, acting more like fiber and feeding beneficial gut bacteria. The best part? You can easily incorporate it into your meals with simple, everyday ingredients like cooked and cooled potatoes, rice, beans, lentils, and even unripe bananas!
Below we’ll share a variety of delicious recipes that harness the benefits of resistant starch—helping you feel full longer, support digestion, and promote overall wellness.
Whether you’re looking for a hearty meal, a refreshing salad, or a nutrient-packed smoothie, these recipes make it easy (and tasty!) to add more gut-friendly foods to your diet.
A word of caution: Whenever you introduce new fiber-rich, resistant starch, or prebiotic foods, do so at a slow pace to not upset your digestive system with a shock ;-)
READ MORE: The best resistant starch foods to include in your diet
Recipes Packed With Resistant Starch
BREAKFAST
Overnight Oats with Lentils
A powerhouse breakfast packed with fiber and resistant starch.
Ingredients:
- ½ cup rolled oats
- 1 Tbsp. cooked and cooled lentils (red or green)
- 1 cup milk of choice
- 1 Tbsp. honey or maple syrup
- 1 Tbsp. chia seeds (optional for extra fiber)
- ½ green banana (sliced)
Instructions:
- In a jar, combine oats, lentils, milk, honey or maple syrup, and chia seeds. Stir well.
- Top with green banana slices and drizzle with honey.
- Cover and refrigerate overnight.
- Enjoy in the morning for a creamy, gut-friendly meal
Resistant Starch Smoothie
A quick and easy way to get a boost of resistant starch on the go.
Ingredients:
- ½ unripe banana
- 1 Tbsp. potato starch
- 1 cup unsweetened almond milk
- 1 tsp. honey or maple syrup
- ½ tsp. cinnamon
- Ice cubes (optional)
Instructions:
- Blend all ingredients until smooth.
- Pour into a glass and enjoy immediately!
*Please note: Images are for representation purposes only
LIGHT MEALS
Cold Potato & White Bean Salad
A refreshing and fiber-rich dish perfect for a light meal or side.
Ingredients:
- 2 cups cooked and cooled potatoes (cubed)
- 1 cup cooked and cooled white beans
- ½ cup peas (fresh or frozen, thawed)
- 2 Tbsp. olive oil
- 1 Tbsp. lemon juice
- 1 tsp. Dijon mustard
- Salt to taste
- Fresh herbs (parsley or dill) for garnish
Instructions:
- In a bowl, combine cooled potatoes, beans, and peas.
- In a small bowl, whisk together olive oil, lemon juice, mustard, salt, and pepper.
- Pour the dressing over the salad and toss gently.
- Garnish with fresh herbs and serve chilled.
Chilled Lentil & Rice Salad
A protein-packed, fiber-rich salad perfect for meal prep.
Ingredients:
- 1 cup cooked and cooled brown or white rice
- ½ cup cooked and cooled lentils
- ½ cup cooked and cooled peas
- ½ cup chopped cucumbers and tomatoes
- 2 Tbsp. olive oil
- 1 Tbsp. apple cider vinegar
- ½ tsp. garlic powder
- Salt to taste
- Fresh parsley or cilantro for garnish
Instructions:
- In a bowl, mix the rice, lentils, and peas.
- Add chopped cucumbers and tomatoes and toss.
- In a small bowl, whisk together olive oil, apple cider vinegar, garlic powder, salt, and pepper.
- Pour the dressing over the salad and mix well.
- Garnish with fresh herbs and serve chilled.
SOMETHING FILLING
Sweet Potato Pilaf
A nutrient-dense bowl with a combination of resistant starch sources.
Ingredients:
- 2 cups vegetable broth
- 1 cup rice of your choice
- 1/2 teaspoon dried parsley
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1 Tbsp. olive oil
- 1 cup peeled and cubed sweet potato
- 1 small sliced red onion
Instructions:
- Cook your rice with vegetable broth for added flavor. Let it cool in the fridge (the longer the better).
- In a medium-sized pan, add the oil, onion, sweet potato and herbs. Saute until tender, adding a tablespoon of water occasionally in order to create steam.
- Once the sweet potato is cooked, you can decide to either let it cool or use it immediately.
- Add all the ingredients together in a serving dish and top off with some fresh thyme, cranberries, and pecans (optional).
Lentil & White Bean Patties
A crispy, savory and fiber-rich meal that’s perfect for meal prep or a protein-packed snack.
Ingredients:
- ½ cup cooked and cooled lentils
- ½ cup cooked and cooled white beans (mashed)
- ½ cup cooked and cooled rice (brown or white)
- ¼ cup oat flour (or blended rolled oats)
- 1 Tbsp. ground flaxseeds (or 1 egg)
- ½ tsp. garlic powder
- ½ tsp. cumin
- Salt to taste
- 1 Tbsp. olive oil (for cooking)
Instructions:
- In a bowl, mix mashed white beans, lentils, rice, oat flour, flaxseeds, garlic powder, cumin, salt, and pepper. Stir until well combined.
- Form the mixture into small patties.
- Heat olive oil in a pan over medium heat. Cook patties for 3-4 minutes on each side until golden brown.
- Serve warm or cold with a side of yogurt dip, tahini sauce, or in a lettuce wrap.
