Coconuts are chock full of fiber, vitamins, minerals and so much more. Since coconuts many health benefits, including protecting against heart disease, these coconut recipes are not only delicious, but surprisingly healthy!
38 Coconut Recipes That Are Surprisingly Good For You
Updated on Sep. 18, 2024
1/38
Coconut Lentils with Rice
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
Years ago I made this recipe for my kids, and they loved it. One of my daughter's friends would always request this dish when she came over to visit. I recommend basmati rice for this dish. —Diane Donato, Columbus, Ohio
Nutrition Facts:
1 serving: 374 calories, 7g fat (4g saturated fat), 3mg cholesterol, 757mg sodium, 63g carbohydrate (7g sugars, 7g fiber), 16g protein.
2/38
Coconut Curry Soup
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
Similar to a Vietnamese pho rice noodle soup, this red coconut curry chicken soup packs big flavor and a bit of heat. The crisp raw vegetables help cool things down. —Monnie Norasing, Mansfield, Texas
Nutrition Facts:
1 serving: 601 calories, 34g fat (26g saturated fat), 65mg cholesterol, 1722mg sodium, 50g carbohydrate (12g sugars, 4g fiber), 27g protein.
3/38
Pineapple-Coconut Smoothie
Total Time
10 min
Servings
4 servings.
From the Recipe Creator:
Use fresh or frozen fruits in this coconutty recipe. It's like a pina colada, but better for you and more versatile. —Gunjan Dudani, Bellevue, Washington
Nutrition Facts:
1-1/4 cups: 460 calories, 33g fat (33g saturated fat), 0 cholesterol, 69mg sodium, 35g carbohydrate (24g sugars, 3g fiber), 4g protein.
4/38
Coconut-Ginger Chickpeas & Tomatoes
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This is my go-to quick dish. When you add tomatoes, you can also toss in some chopped green peppers (jalapenos, if you like heat) to make it even more colorful. —Mala Udayamurthy, San Jose, California
Nutrition Facts:
2/3 cup chickpea mixture with 3/4 cup rice: 402 calories, 12g fat (3g saturated fat), 0 cholesterol, 590mg sodium, 65g carbohydrate (10g sugars, 10g fiber), 11g protein.
5/38
Breakfast Sweet Potatoes
Total Time
55 min
Servings
4 servings
From the Recipe Creator:
Baked sweet potatoes aren't just for dinner anymore. Top them with breakfast favorites to power up your morning. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 stuffed sweet potato: 321 calories, 3g fat (2g saturated fat), 0 cholesterol, 36mg sodium, 70g carbohydrate (35g sugars, 8g fiber), 7g protein.
6/38
Thai Coconut Beef
Total Time
8 hours 15 min
Servings
10 servings
From the Recipe Creator:
My husband and I love Thai food, but going out on weeknights can be challenging with busy schedules. I wanted to create a Thai-inspired dinner that could double as an easy lunch the following day. The beef is fantastic in this dish, but chicken or pork would be equally delicious! —Ashley Lecker, Green Bay, Wisconsin
Nutrition Facts:
1 cup (calculated without rice and toppings): 421 calories, 28g fat (14g saturated fat), 88mg cholesterol, 731mg sodium, 12g carbohydrate (7g sugars, 2g fiber), 32g protein.
7/38
Orange Appeal
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
Oranges add color and great taste to winter meals! This dish looks very bright and appealing served in a glass bowl, and it's a light and easy dessert to finish off a hearty holiday meal. As far as I'm concerned, the citrusy aroma of oranges is a must at Christmas time! —Billie Moss, Walnut Creek, California
Nutrition Facts:
1 serving: 210 calories, 7g fat (2g saturated fat), 0 cholesterol, 18mg sodium, 36g carbohydrate (30g sugars, 6g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1 fruit.
8/38
Jamaican Salmon with Coconut Cream Sauce
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
We try to eat salmon a lot because it's so healthy, and I love thinking of new ways to make it different and delicious. This dazzler is easy and is my go-to meal for company. —Joni Hilton, Rocklin, California
Nutrition Facts:
1 fillet with 3 tablespoons sauce and 2 tablespoons coconut: 497 calories, 34g fat (12g saturated fat), 102mg cholesterol, 467mg sodium, 16g carbohydrate (14g sugars, 1g fiber), 30g protein.
9/38
Coconut-Crusted Turkey Strips
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My granddaughter shared these baked turkey strips with me. With a plum dipping sauce, they're just the thing for a light supper. —Agnes Ward, Stratford, Ontario
Nutrition Facts:
3 ounces cooked turkey with 2 tablespoon sauce: 278 calories, 8g fat (3g saturated fat), 56mg cholesterol, 519mg sodium, 22g carbohydrate (11g sugars, 1g fiber), 30g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1/2 fat.
10/38
Butternut Coconut Curry
Total Time
4 hours 35 min
Servings
9 servings
From the Recipe Creator:
I love my slow cooker because it's so easy to make dinner with one! This flavorful curry was first created for a potluck, and since then the recipe has been requested often.—Jess Apfe, Berkeley, California
Nutrition Facts:
3/4 cup: 200 calories, 6g fat (4g saturated fat), 0 cholesterol, 312mg sodium, 34g carbohydrate (5g sugars, 5g fiber), 3g protein.
11/38
Spicy Coconut Shrimp with Quinoa
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
Help yourself to a plate full—generous servings are still lower in calories and big on protein. If you have company, you can add a salad and call it a day. —Keri Whitney, Castro Valley, California
Nutrition Facts:
1 cup shrimp mixture with 3/4 cup quinoa: 330 calories, 8g fat (3g saturated fat), 138mg cholesterol, 451mg sodium, 37g carbohydrate (6g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
12/38
First-Place Coconut Macaroons
Total Time
30 min
Servings
about 1-1/2 dozen
From the Recipe Creator:
These coconut macaroon cookies earned me a first-place ribbon at the county fair. They remain my husband's favorites—whenever I make them to give away, he always asks me where his batch is! I especially like the fact that this recipe makes a small enough batch for the two of us to nibble on. —Penny Ann Habeck, Shawano, Wisconsin
Nutrition Facts:
1 cookie: 54 calories, 2g fat (2g saturated fat), 0 cholesterol, 41mg sodium, 8g carbohydrate (7g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
13/38
Green Curry Salmon with Green Beans
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Like a lot of people here in the beautiful Pacific Northwest, my boyfriend, Michael, loves to fish. When we have an abundance of fresh salmon on hand, this is one way we cook it. —Amy Paul Maynard, Albany, Oregon
Nutrition Facts:
1 serving: 366 calories, 17g fat (5g saturated fat), 57mg cholesterol, 340mg sodium, 29g carbohydrate (5g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
14/38
Star-Spangled Parfaits
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
The best time for this dessert is midsummer, when the blueberries are thick in our northern woods. Red raspberries can be added to the mixed berries, too, to brighten the patriotic colors. —Anne Theriault, Wellesley, Massachusetts
Nutrition Facts:
1 parfait (calculated without coconut): 172 calories, 7g fat (5g saturated fat), 0 cholesterol, 41mg sodium, 24g carbohydrate (17g sugars, 5g fiber), 5g protein. Diabetic Exchanges: 1 fruit, 1 fat, 1/2 starch.
15/38
Pineapple Shrimp Stir-Fry
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I came up with this recipe for a luau-themed party and served it with sliced papaya, mango and avocado. My family loved it! If you don't care for coconut, sprinkle it with chopped macadamia nuts instead. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
1 cup (calculated without rice): 301 calories, 7g fat (3g saturated fat), 139mg cholesterol, 568mg sodium, 38g carbohydrate (27g sugars, 3g fiber), 20g protein.
16/38
Chicken Curry Soup
Total Time
1 hour 10 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
My German mother would occasionally cook dishes that were not traditional German recipes. One of my favorites was her Curry Chicken Soup. I've added my own touches to it, such as the chickpeas, coconut milk and fresh cilantro.—Deanna Hindenach, Paw Paw, Michigan
Nutrition Facts:
1-1/4 cups: 270 calories, 16g fat (10g saturated fat), 32mg cholesterol, 555mg sodium, 17g carbohydrate (5g sugars, 5g fiber), 16g protein.
17/38
Chocolate-Coconut Angel Cupcakes
Total Time
50 min
Servings
1-1/2 dozen
From the Recipe Creator:
My guests are never satisfied with just one of these, but that's OK because they are so light. The meringue-like tops make them different, and the chocolate and coconut make them memorable. —Bernice Janowski, Stevens Point, Wisconsin
Nutrition Facts:
1 cupcake: 110 calories, 2g fat (2g saturated fat), 0 cholesterol, 78mg sodium, 22g carbohydrate (17g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1-1/2 starch.
18/38
Thai Red Curry Chicken
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
I recreated a favorite red curry chicken dish from a restaurant, and now I cook it almost weekly for my family. On a busy night, frozen stir-fry veggies really speed things up. —Mary Shenk, DeKalb, Illinois
19/38
Slow-Cooked Curry Chicken
Total Time
4 hours 55 min
Servings
6 servings
From the Recipe Creator:
Our three children love the spicy flavors found in this Crock-Pot chicken curry. Add more or less curry depending on your taste preferences. —Helen Toulantis, Wantagh, New York
Nutrition Facts:
1 serving: 353 calories, 9g fat (5g saturated fat), 94mg cholesterol, 576mg sodium, 27g carbohydrate (2g sugars, 1g fiber), 37g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 starch, 1 fat.
20/38
Frozen Chocolate Monkey Treats
Total Time
20 min
Servings
1-1/2 dozen
From the Recipe Creator:
Everyone needs a fun, friendly way for kids to play with food. These rich bites are nutty and yummy. Just coat bananas in chocolate and dip them into peanuts, sprinkles or coconut. —Susan Hein, Burlington, Wisconsin
Nutrition Facts:
1 treat: 72 calories, 4g fat (2g saturated fat), 0 cholesterol, 0 sodium, 10g carbohydrate (7g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
21/38
Coconut Curry Cauliflower Soup
Total Time
35 min
Servings
10 servings (2-1/2 quarts)
From the Recipe Creator:
When I'm in need of comfort food, I stir up a velvety batch of this Asian-spiced soup. Then I finish it with a sprinkle of cilantro over the top. —Elizabeth DeHart, West Jordan, Utah
Nutrition Facts:
1 cup: 111 calories, 8g fat (5g saturated fat), 0 cholesterol, 532mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 3g protein.
22/38
Coconut Cranberry Cookies
Total Time
25 min
Servings
5 dozen
From the Recipe Creator:
When my husband came home from the grocery store with six bags of fresh cranberries, I launched a full-scale effort to creatively use them all. Bursting with tart and sweet flavors, these cranberry coconut cookies are my favorite result from that experiment. —Amy Alberts, Appleton, Wisconsin
Nutrition Facts:
1 each: 74 calories, 4g fat (3g saturated fat), 3mg cholesterol, 28mg sodium, 9g carbohydrate (8g sugars, 0 fiber), 1g protein.
23/38
Thai Curry Soup
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
My go-to Thai restaurant inspired this curry soup. Shiitake mushrooms are my favorite, but any fresh mushroom will work. Fresh basil and lime add a burst of bright flavors. —Tre Balchowsky, Sausalito, California
Nutrition Facts:
1-2/3 cups: 289 calories, 9g fat (3g saturated fat), 0 cholesterol, 772mg sodium, 41g carbohydrate (3g sugars, 2g fiber), 11g protein. Diabetic Exchanges: 2-1/2 starch, 1 medium-fat meat, 1/2 fat.
24/38
Pork Roast Cubano
Total Time
7 hours 30 min
Servings
8 servings
From the Recipe Creator:
It takes me just minutes to prepare this recipe, and the slow cooker does the rest of the work! It's a one-dish meal that's real comfort food for my family. —Roxanne Chan, Albany, California
Nutrition Facts:
6 ounces cooked pork with 3/4 cup vegetables: 430 calories, 24g fat (9g saturated fat), 101mg cholesterol, 322mg sodium, 18g carbohydrate (6g sugars, 5g fiber), 33g protein.
25/38
Mango & Coconut Chicken Soup
Total Time
6 hours 25 min
Servings
6 servings
From the Recipe Creator:
I love preparing dinner in a slow cooker because it's carefree cooking. This chicken soup uses ingredients that I love, such as coconut milk, edamame and fresh ginger. —Roxanne Chan, Albany, California
Nutrition Facts:
1 serving: 338 calories, 17g fat (6g saturated fat), 73mg cholesterol, 362mg sodium, 15g carbohydrate (8g sugars, 4g fiber), 29g protein.
26/38
Jasmine Rice with Coconut & Cherries
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Our favorite coconut jasmine rice deserves a bit of color and sweetness. We add cherries, peanuts and orange zest. That does the trick. —Joy Zacharia, Clearwater, Florida
Nutrition Facts:
3/4 cup: 291 calories, 7g fat (2g saturated fat), 0 cholesterol, 332mg sodium, 50g carbohydrate (8g sugars, 1g fiber), 6g protein.
27/38
Slow-Cooked Vegetable Curry
Total Time
5 hours 35 min
Servings
6 servings (about 2 -1/2 quarts)
From the Recipe Creator:
I love the fuss-free nature of the slow cooker, but I don't want to sacrifice flavor for convenience. This cozy, spiced-up dish has both. —Susan Smith, Mead, Washington
Nutrition Facts:
1-2/3 cups curry: 304 calories, 8g fat (2g saturated fat), 2mg cholesterol, 696mg sodium, 49g carbohydrate (12g sugars, 12g fiber), 9g protein.
28/38
Chicken in Coconut Peanut Sauce
Total Time
5 hours 15 min
Servings
6 servings
From the Recipe Creator:
My youngest son has been out of the country for several years teaching English. When he returned to the United States, I made this home-cooked meal for him that combined Asian and American cuisine. He loved it! —Sheila Suhan, Scottdale, Pennsylvania
Nutrition Facts:
2 chicken thighs with 1 cup sauce: 559 calories, 31g fat (10g saturated fat), 151mg cholesterol, 865mg sodium, 22g carbohydrate (14g sugars, 4g fiber), 50g protein.
29/38
Coconut Macaroons
Total Time
30 min
Servings
32 cookies
From the Recipe Creator:
These chewy cookies are my husband's favorite, so he requests them often. I like to make the macaroons on cold winter days and keep them in an airtight bowl on the kitchen counter. They never last long! —Peggy Key, Grant, Alabama
Nutrition Facts:
1 cookie: 83 calories, 3g fat (2g saturated fat), 2mg cholesterol, 41mg sodium, 13g carbohydrate (11g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
30/38
Apple Chicken Curry
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
When she was in college, my daughter introduced me to curry dishes. Now we love the aroma of apples simmering with chicken, curry and coconut milk. —Dawn Elliott, Greenville, Michigan
Nutrition Facts:
1 serving: 435 calories, 17g fat (6g saturated fat), 76mg cholesterol, 550mg sodium, 43g carbohydrate (13g sugars, 7g fiber), 26g protein. Diabetic exchanges: 3 lean meat, 2-1/2 starch, 2 fat, 1/2 fruit.
31/38
Pecan-Coconut Crusted Tilapia
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
When I have guests with dietary restrictions, tilapia coated in pecans and coconut makes everyone happy. It's gluten-free and loaded with flavor. —Caitlin Roth, Chicago, Illinois
Nutrition Facts:
1 fillet: 380 calories, 26g fat (8g saturated fat), 129mg cholesterol, 377mg sodium, 4g carbohydrate (1g sugars, 3g fiber), 35g protein.
32/38
Almond-Chai Granola
Total Time
1 hour 35 min
Servings
8 cups.
From the Recipe Creator:
Whether you snack on it by the handful or eat it with milk or yogurt, you’ll be happy that you found this granola recipe. —Rachel Preus, Marshall, Michigan
Nutrition Facts:
1/2 cup: 272 calories, 16g fat (3g saturated fat), 0 cholesterol, 130mg sodium, 29g carbohydrate (16g sugars, 4g fiber), 6g protein. Diabetic exchanges: 3 fat, 2 starch.
33/38
Shrimp with Coconut Rice
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
You may not be able to see the coconut milk, but it’s such a treat in this dish. Add a bit of lime and you’ve got a smart entree that’s company worthy. —Charla Arnold, North Branch, Michigan. Here are a few tips for making coconut rice.
Nutrition Facts:
1 cup shrimp mixture with 1/2 cup rice: 516 calories, 26g fat (21g saturated fat), 161mg cholesterol, 527mg sodium, 44g carbohydrate (2g sugars, 1g fiber), 24g protein.
34/38
Peanut Butter Pork Curry
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
For an anniversary with my boyfriend, I cooked pork Asian style with peanut, coconut and curry flavors. Bonus: The butcher cubed the pork for me to save time. —Angela Robinson, Findlay, Ohio
Nutrition Facts:
1 cup: 463 calories, 24g fat (9g saturated fat), 64mg cholesterol, 837mg sodium, 36g carbohydrate (29g sugars, 4g fiber), 29g protein.
35/38
Coconut Cream Cake
Total Time
40 min
Servings
15 servings
From the Recipe Creator:
Have the urge to splurge? Try Deborah Protzman's moist and mouthwatering cake. "No one who's ever eaten a piece can believe it's lower in fat"—Deborah Protzman, Bloomington, Illinois.
Nutrition Facts:
1 piece: 231 calories, 4g fat (3g saturated fat), 3mg cholesterol, 266mg sodium, 44g carbohydrate (32g sugars, 1g fiber), 4g protein.
36/38
Coconut Curry Vegetable Soup
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
I've been a vegetarian since high school, so modifying recipes to fit my meatless requirements is a challenge I enjoy. This soup tastes rich and creamy and is packed with nutrients! —Carissa Sumner, Washington, DC
Nutrition Facts:
3/4 cup: 186 calories, 8g fat (4g saturated fat), 0 cholesterol, 502mg sodium, 22g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
37/38
Slow-Cooked Coconut Chicken
Total Time
4 hours 10 min
Servings
6 servings
From the Recipe Creator:
One of my favorite things about this recipe is how incredible it makes my home smell. Everyone who comes by asks, "What are you cooking?" And anyone who tastes it goes home with the recipe. —Ann Smart, North Logan, Utah
Nutrition Facts:
1 serving: 201 calories, 10g fat (3g saturated fat), 76mg cholesterol, 267mg sodium, 6g carbohydrate (5g sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.
38/38
Spicy Beef Stir Fry
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Think of this stir-fry as your chance to play with heat and spice. I balance the savory beef with coconut milk and a spritz of lime. —Joy Zacharia, Clearwater, Florida
Nutrition Facts:
3/4 cup: 312 calories, 16g fat (5g saturated fat), 46mg cholesterol, 641mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable, 1/2 starch.
