In recent years, high-fat diets have surged in popularity, challenging conventional dietary norms and revolutionizing how we view fats.
Contrary to the long-held belief that fats harm our health, emerging research has unveiled the benefits of incorporating healthy fats into our diets. From Keto to Mediterranean, high-fat recipes cater to various dietary preferences, each offering unique health advantages.
Rich in essential nutrients like omega-3 fatty acids, vitamins A, D, E, and K, and antioxidants, high-fat foods promote optimal brain function, support heart health, and aid nutrient absorption.
The Ketogenic Diet, renowned for its emphasis on high fat intake and minimal carbohydrates, has shown promising results in weight loss, blood sugar regulation, and improving overall metabolic health.
Similarly, the Mediterranean diet, characterized by its abundance of olive oil, nuts, and fatty fish, has been hailed for its ability to reduce the risk of chronic diseases, including heart disease and diabetes, while promoting longevity and overall well-being.
Join Rily's culinary team Rily as we delve into a tempting array of our favourite high-fat recipes, showcasing the diverse flavours and nutritional benefits of incorporating fats into our daily meals.
From decadent Chocolate Avocado Frosting to savoury Bacon Wrapped Turkey, these Rily good recipes promise to tantalize your taste buds while nourishing your body, proving that fats are not just delicious but also an integral component of a healthy and balanced diet.
Recipe by Jaclyn Irwin
Savour the flavourful harmony of sweet maple and smoky spices in Rily's Maple Coriander Sheet Pan Chicken. Featuring bone-in, skin-on chicken thighs rich in healthy fats, this dish offers a hearty and nutritious meal perfect for Canadian weeknights. The combination of tender chicken, roasted butternut squash, and crispy Brussels sprouts provides a satisfying array of textures and flavours. With its simple preparation and wholesome ingredients, it's a delightful high-fat dish that embodies the essence of healthy cooking.
Recipe by Julia Gibson
Rily's Squash, Brown Butter & Sage Quiche is a nutritious high-fat dish that's perfect for weekends or meal preps. Caramelized butternut squash, fragrant sage, and earthy kale meld together in a tender almond flour crust, creating a savoury sensation that delights the palate. Packed with healthy fats from coconut milk and olive oil, and featuring a dairy-free egg custard, it's a wholesome and satisfying meal option for embracing the goodness of Canadian cuisine.
Recipe by Megan Horsley
Rily's Crab Cream Cheese Dip is a delightful high-fat snack or appetizer that embodies simplicity and flavour. With creamy cream cheese, flavourful horseradish, and succulent crab meat, this dip is packed with protein and beneficial fats, ideal for balancing blood sugar levels. Plus, the anti-inflammatory and anti-cancer properties of horseradish ensure a nutritious boost. Skip the store-bought dips filled with preservatives and enjoy this wholesome dip with your favourite veggies and crackers, guilt-free.
Recipe by Jaclyn Irwin
Rily's Kale Caesar Salad is a Rily great twist on a classic favourite. Featuring nutrient-rich lacinato kale and a creamy, flavourful dressing made from raw cashews and olive oil, this salad is a powerhouse of healthy fats, antioxidants, vitamins, and minerals. Topped with a crispy panko and parmesan topping, it offers a delightful textural contrast. Heighten your salad game with this nutritious and delicious dish, perfect for embracing the goodness of Canadian cuisine.
Recipe by Megan Horsley
Rily's Strawberry Chocolate Semifreddo is a decadent, dairy-free dessert that celebrates the sweetness of Canadian strawberries. With creamy avocados and chilled coconut cream, this decadent treat offers a healthier alternative to traditional ice cream cakes. Packed with nourishing fats and antioxidants, it's a delightful way to satisfy your sweet tooth while embracing the goodness of Canadian cuisine. Plus, its impressive appearance makes it a perfect centrepiece for any gathering, ensuring a memorable and delicious experience for all.
Recipe by Fran Allen
Rily's Spicy Salmon Fish Cakes is a healthy, high-fat dish bursting with flavour and zest. Crafted with wild-caught salmon and warming spices, these cakes are not only quick and easy to make but also packed with nourishing ingredients. With just a handful of pantry staples, they're perfect for a satisfying lunch or dinner, whether enjoyed fresh or packed for meal prep. Embrace bold flavours with every bite, making this dish a delicious and nutritious addition to your culinary repertoire.
Recipe by Megan Horsley
Rily's High Protein Mushroom Hemp Burger is an inspired-delight that redefines the burger experience. With nutrient-rich ingredients like cremini mushrooms, brown rice, and hemp hearts, this burger offers a unique flavour profile bursting with teriyaki-inspired notes from coconut aminos, garlic, and ginger. Packed with protein, phytosterols, vitamin E, and omega-3 fatty acids from almonds and hemp seeds, it's a powerhouse of nutrition supporting immune health, heart function, and inflammation. Diversify your burger game with this deliciously alternative and nourishing dish.
Recipe by Danielle Wiens
Experience the Mediterranean delight of Rily's Roasted Olives, a healthy high-fat snack or side bursting flavour. Packed with savoury olives, fresh rosemary, and zesty orange juice, this recipe offers a tantalizing blend of flavours perfect for any occasion. Whether served on a charcuterie board or as a party snack, these olives are sure to impress. With their rich taste and nutritious olive oil base, they're a delicious and wholesome addition to your culinary repertoire, embodying the essence of Mediterranean cuisine.
Recipe by Megan Horsley
Indulge in the rich and tangy delight of Rily's Fermented Firm Cashew Cheese, a wholesome, high-fat dish that's a must-have for any charcuterie board. Crafted from soaked cashews, brown rice miso paste, and nutritional yeast, this vegan cheese offers layers of umami, saltiness, and cheesy flavours. Fermented for added depth and gut health benefits, it's a deliciously creamy addition to any meal. Pair it with crackers, cucumbers, or even in a grilled cheese sandwich for a truly decadent experience that supports both gut and mental health.
Recipe by Isra Al-Salem
Rily's Toasted Marinated Walnut Hummus offers a tasty twist on a classic dip that's as nutritious as it is delicious. Made with chickpeas, tahini, and flavourful spices like cumin and black pepper, this creamy hummus is a powerhouse of plant-based protein and fibre. Chickpeas promote weight management, blood sugar balance, and heart health, while cumin aids digestion, making this dip perfect for everyone, especially those with diabetes, arthritis, or cancer. With the added crunch of toasted walnuts, it's a satisfying and wholesome high-fat dish that's sure to please.
Recipe by Tina Gravalos
Rily's Braised Short Ribs with Mashed Potatoes is a dish that's hearty, wholesome, and perfect for any occasion. Made with succulent short ribs, aromatic vegetables, and a rich beef broth, this recipe fills your home with irresistible aromas. Paired with creamy mashed Yukon Gold potatoes, enriched with grass-fed butter and whole milk, it's a satisfying and nourishing high-fat meal that's sure to delight both guests and family alike. Gather around the table and indulge in this flavourful classic, perfect for holiday gatherings or cozy weeknight dinners.
Recipe by Jaclyn Irwin
Simplify your mealtime with Rily's Broccolini Salad with Eggs, a delightful dish that celebrates the vibrant flavours of high-fat cuisine. Quickly blanched broccolini, sautéed with garlic and anchovies, creates a savoury and delicious salad that's both nutritious and satisfying. Topped with jammy medium-boiled eggs, rich in healthy fats and protein, it's an easy and convenient way to enjoy a wholesome meal. With just a handful of ingredients, this recipe showcases the beauty of simplicity while nourishing your body with essential nutrients.
Recipe by Tina Gravalos
Enjoy the wholesome goodness of Rily's Three Bean Salad, a nutritious high-fat dish perfect for any occasion. Packed with protein, fibre, and minerals from garbanzo, pinto, and kidney beans, this salad is a staple in vegetarian, vegan, and Mediterranean diets. With its convenient canned beans and vibrant mix of zucchini, red onion, and celery, it's an easy and quick meal option that doesn't compromise on nutrition. Savour the simplicity and nourishment of this hearty bean salad, ideal for busy days and vibrant gatherings.
Recipe by Jaclyn Irwin
Rily's Red Wine Braised Short Ribs is a hearty, high-fat, and nutritious dish that's perfect for a cozy winter night in. While it requires some time to cook, most of it is hands-off, allowing you to relax as the flavours meld together. Braising boneless short ribs in red wine and aromatic herbs yields tender, rich, melt-in-your-mouth beef that's sure to satisfy. Embrace the heartiness of this dish and warm your winter evenings with its delicious flavours and nourishing ingredients.
Recipe by Kelsey Russell-Murray
Discover the satisfying richness of Rily's Black Bean Brownies, a wholesome twist on a classic treat that's both flavourful and nourishing. Crafted with black beans, Medjool dates, and coconut oil, these brownies are packed with plant-based protein and essential fats. With the bold taste of cacao powder and dairy-free chocolate chips, they provide a guilt-free indulgence for any occasion. Enjoy a decadent dessert that's sure to please your taste buds while supporting your health goals.
Recipe by Jaclyn Irwin
Rily's Crispy Miso Salmon and Broccolini is a delightful dish that offers a delightful twist on classic salmon. With a simple yet flavourful miso sesame dressing, this dish elevates oven-baked broccolini to a whole new level of deliciousness. Served alongside crispy skin salmon, it's a satisfying and nourishing meal that's perfect for any occasion. With just a handful of ingredients, it's easy to prepare and sure to become a favourite in your recipe repertoire.
Recipe by Megan Horsley
Experience the delightful harmony of sweet and savoury flavours in Rily's Caramelized Onion, Date & Goat Cheese Dip. With caramelized onions, plump Medjool dates, and creamy goat cheese, this dip offers a unique blend of tastes and textures. Whether served warm or chilled, it's a versatile appetizer that pairs perfectly with toasted sourdough baguette slices or as a complement to your favourite cheese board. Enjoy the richness and complexity of this high-fat dish at your next gathering.
Recipe by Jaclyn Irwin
Rily's One Pan Crispy Chicken & Artichokes is a high-fat dish featuring bone-in, skin-on chicken thighs and heart-healthy olive oil. With tender artichoke hearts and creamy olives, this recipe offers a satisfying dose of healthy fats. Enjoy the convenience of one-pan cooking and the flavourful combination of ingredients. Ideal for those seeking a high-fat, flavourful meal option that's both delicious and nutritious.
Recipe by Megan Horsley
Breakfast meets dessert with this creamy tiramisu chia pudding. Packed with fibre, protein, and healthy fats from chia, almonds, and Greek yogurt, it’s a gut-friendly way to start the day while keeping blood sugar balanced. A touch of cocoa and coffee brings those classic tiramisu vibes, while plant-based protein and cashew milk give it staying power. Perfect for meal prep, this wholesome yet indulgent-tasting breakfast will quickly become a favourite for busy mornings.
Recipe by Megan Horsley
These flavour-packed salmon burgers bring a fresh twist to dinner while serving up immune-boosting nutrients and heart-healthy omega-3s. Blended with sweet potato, dill, and quinoa flour, the patties are light yet satisfying. Served with a zesty lemon aioli, they’re perfect over greens or on a bun. High in protein and rich in good fats, this recipe supports hormonal health and makes a nutritious alternative to traditional beef burgers. A versatile, nutrient-dense meal that the whole family will love.
Recipe by Fran Allen
Hearty and nourishing, this slow-simmered beef short rib stew is comfort food at its best. Rich in collagen, iron, and fat-soluble nutrients, it’s especially supportive for digestion thanks to its long, gentle cooking time. Root vegetables and peas add fibre and natural sweetness, while red wine deepens the flavour. Perfect for meal prepping or freezing, the stew actually tastes better the next day. A high-fat, protein-rich recipe that warms you up on chilly evenings while delivering long-lasting nourishment.
Recipe by Jaclyn Irwin
This creamy salmon chowder swaps heavy cream for full-fat coconut milk, making it dairy-free yet luxuriously rich. Infused with turmeric and ginger, it’s anti-inflammatory and deeply comforting. Potatoes and carrots add heartiness, while salmon (or cod) brings brain-boosting omega-3s. A squeeze of lime brightens the bowl, keeping it fresh and vibrant. Ready in just 20 minutes, it’s the perfect weeknight soup when you’re craving something cozy, filling, and nutrient-dense.
Recipe by Kelsey Russell-Murray
These naturally sweet stuffed dates deliver fibre, prebiotics, and healthy fats all in one satisfying bite. Filled with peanut butter and a mix of chia, hemp, and sunflower seeds, they provide plant-based protein and slow-release energy that keeps blood sugar steady. Cinnamon adds a warm touch, making them a perfect snack when sweet cravings strike. Quick to assemble and requiring no cooking, they’re a wholesome treat you can enjoy anytime — ideal for on-the-go energy or a gut-friendly dessert.
Recipe by Kelsey Russell-Murray
Thick, creamy, and reminiscent of a milkshake, this chocolate peanut butter smoothie is a high-fat, high-fibre powerhouse. Bananas and almond milk form the base, while peanut butter, hemp hearts, chia, and flax seeds provide plant-based protein and omega-3s. Cocoa powder delivers antioxidants that combat inflammation, making this both a treat and a gut health booster. Kid-friendly and naturally sweetened, it’s a perfect breakfast or snack to fuel your day with long-lasting energy.
Recipe by Kelsey Russell-Murray
Weekend mornings deserve this vibrant smoothie bowl — thick, spoonable, and packed with anti-inflammatory superfoods. Frozen bananas and berries create a creamy base, while toppings like almond butter, granola, and shredded coconut add texture and healthy fats. Hemp hearts and chia boost protein and omega-3s, making this bowl both indulgent and nutrient-dense. Customizable to your tastes, it’s supportive for gut health and hormonal balance, especially for conditions like PCOS. A high-fat, high-fibre breakfast that feels like dessert.
Recipe by Kelsey Russell-Murray
These no-bake bars are the perfect healthier spin on a peanut butter cup. With just six ingredients, including natural peanut butter, almond flour, flaxseed, and dark chocolate, they deliver protein, fibre, and healthy fats in every bite. Sweetened naturally with maple syrup, they’re lower in sugar but still decadently rich. Prep takes only minutes, making them an easy go-to dessert or snack. Keep them in the fridge for quick access to a satisfying, high-fat treat.
Recipe by Kelsey Russell-Murray
This colourful bowl layers fibre-rich farro and roasted veggies with creamy goat cheese and herby pesto for a meal that’s as hearty as it is nourishing. Packed with antioxidants, protein, and healthy fats, it’s a gut health superstar that fuels you while satisfying cravings. A drizzle of balsamic glaze ties it all together. Quick to prepare in 30 minutes, it’s a flexible weeknight option — swap in any whole grain or seasonal vegetables you have on hand.
Recipe by Jaclyn Irwin
Inspired by the flavours of al pastor, these salmon skewers balance smoky, spicy, and sweet notes with ease. Salmon cubes are marinated in a chile-forward sauce and paired with pineapple chunks for natural caramelization on the grill. Rich in omega-3s and protein, this dish proves weeknight dinners can be both fast and flavour-packed. Serve over rice, tucked into tacos, or on their own with fresh cilantro and lime. Perfect for summer grilling or a quick indoor cook.
Recipe by Megan Horsley
Creamy avocado is the secret ingredient behind this rich, chocolatey pudding that doubles as a nourishing snack or dessert. Collagen and cacao powder team up to deliver protein and antioxidants, while coconut milk and maple syrup keep it luscious and naturally sweet. High in healthy fats and fibre, it’s a dessert that supports blood sugar balance, skin health, and overall energy. Easy to whip up in minutes, this pudding feels indulgent while fueling your body with lasting nutrients.
Recipe by Jaclyn Irwin
This elegant halibut dish highlights the delicate flavour of the fish with minimal ingredients and plenty of healthy fats. Olive oil and butter create a rich base, while fresh tarragon and lemon brighten each bite. Served alongside tender leeks, it’s a simple yet nutrient-dense dinner high in omega-3s and supportive for mental health. Ready in just 35 minutes, it’s perfect for a weeknight splurge or a special at-home date night.
