Brown foods are a delicious and nutritious way to add variety to your diet. From hearty whole grains, like quinoa and brown rice, to nutrient-rich fruits and vegetables. Here’s 35+ brown foods to try out.
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35+ Delicious Brown Foods to Try
Pretzels
Pretzels are a good source of carbohydrates, which are the body’s main source of energy. They are also a good source of fiber, which can help to regulate digestion. Try these Homemade Soft Pretzel Bites.
Caramel
Caramel is used in a variety of desserts, such as caramel apples, caramel popcorn, and caramel cakes. Try this Homemade Salted Caramel Sauce, Salted Caramel Yogurt Popsicles or Salted Caramel Banana Bread with Yogurt.
Chickpeas
Chickpeas can be cooked and eaten whole, or they can be ground into a flour. They are a versatile ingredient that can be used in a variety of dishes, such as hummus, falafel, and salads. Try these Indian Butter Chickpeas, Instant Pot Chickpeas, or one of these 37+ Chickpea Recipes.
Roasted Chicken
This is the best simple whole roasted chicken recipe. The skin is perfectly crisp and crackly, there’s no basting, and it results in a lovely pan gravy at the finish. Easy enough for a weeknight dinner!
Potatoes
Potatoes are a good source of carbohydrates, potassium, and vitamin C. They are also a good source of dietary fiber, which can help to regulate digestion. Potatoes can be eaten boiled, mashed, fried, baked, or roasted. Try these Potato Latkes, Easy Mashed Potatoes or create a Baked Potato Bar.
Beef Stroganoff
This traditional Beef Stroganoff recipe features beef cubes slowly cooked in a rich gravy spiked with wine and brandy, and given a healthy dose of sour cream. Served over buttered noodles it’s the ultimate comfort food dish.
Sunchokes
Sunchokes can be roasted, mashed, or added to soups and stews. Try this Easy Roasted Sunchoke Recipe.
Farro
Farro has a chewy texture and a complex, nutty flavor. It’s an excellent source of protein, fiber, and nutrients like magnesium and iron, and works wonderfully in soups, salads, and as a side dish or an alternative to rice or pasta. Try this Instant Pot Farro or Farro Salad with Basil-Lemon Tahini Dressing.
Pinto Beans
Pinto beans are a good source of protein, fiber, and iron. Pinto beans have a mild, earthy flavor and can be used in a variety of dishes, such as refried beans, chili, and bean soup. Try these Instant Pot Pinto Beans.
Black Beans
These versatile beans are a good source of protein, fiber, and iron. They can be eaten in salads, soups, and stews.
Brown Rice
Brown rice is a whole grain that is high in fiber and nutrients. It is also a good source of magnesium, which is important for heart health.
Bread
Brown bread is made with whole wheat flour, which is higher in fiber and nutrients than white flour. Or, try this Guinness Bread.
Chocolate
Chocolate is a good source of antioxidants, and it can also improve your mood. However, it is important to choose dark chocolate, as it is lower in sugar and fat than milk chocolate. Try this Chocolate Charcuterie Board or Chocolate Coffee Mousse.
Coffee
This beverage is a good source of antioxidants and caffeine, which can help improve alertness and cognitive function.
Dates
Dates are a good source of fiber and potassium. They are also a good source of iron, which is important for red blood cell production. Try these Bacon-Wrapped Dates.
Ginger
Ginger is a good source of antioxidants and anti-inflammatory compounds. It can help to relieve nausea, vomiting, and motion sickness. Try this Ginger Stir Fry or Lamb Dumplings in Spicy Ginger Broth.
Lentils
Lentils are a good source of protein, fiber, and iron. They are also a good source of potassium, which is important for blood pressure regulation. Try these Pressure Cooke Lentils, Instant Pot Lentil Bolognese Sauce, or one of these 39+ Lentil Recipes.
Mushrooms
Mushrooms are a good source of fiber and antioxidants. They are also a good source of vitamin D, which is important for bone health. Try this Mushroom Pot Pie, Mushroom Risotto, or Hungarian Mushroom Soup.
Black Cocoa Powder
This type of cocoa powder is made from roasted cocoa beans that have been processed without alkali. It has a richer flavor and a higher concentration of antioxidants than regular cocoa powder.
Oats
Oats are a good source of fiber and protein. Try this Instant Pot Oatmeal or Avocado & Kale Savory Oatmeal.
Peanut Butter
Peanut butter is a good source of protein and fiber. It is also a good source of vitamin E, which is an antioxidant that can help protect your cells from damage. Try these Peanut Noodles with Chicken, Grilled Lamb Chops with Peanut Sauce or Spicy Peanut Tofu Bowls.
Quinoa
Quinoa is a complete protein, which means it contains all nine essential amino acids. It is also a good source of fiber and magnesium. Try this Quinoa Soup, Instant Pot Quinoa or Quinoa Cookies.
Tofu
Tofu is a good source of protein and calcium. It is also a good source of iron, which is important for red blood cell production. Try this Spicy Peanut Tofu Bowls, Buffalo Tofu Bites or one of these 27+ Chinese Tofu Recipes.
Onions
Onions can be cooked in a variety of ways, such as sauteing, roasting, or grilling. They can be added to soups, stews, and stir-fries. Try these Sauteed Onions, Air Fryer Onions, or Greek Yogurt Onion Dip.
Steak
There are many different cuts of steak, each with its own unique flavor and texture. Try this Classic Steak Diane, Traeger Steak, or Garlic Butter Steak Bites.
Raisins
Raisins are a good source of fiber and potassium. They are also a good source of iron, which is important for red blood cell production.
Walnuts
Walnuts are a good source of protein, fiber, and healthy fats. They are also a good source of vitamin E, which is an antioxidant that can help protect your cells from damage.
Molasses Cookies
Molasses cookies are a classic cookie that is made with molasses, brown sugar, and spices. The molasses gives the cookies their characteristic brown color.
Tempeh
Tempeh is a fermented soybean product that is a good source of protein, fiber, and iron. It is also a good source of vitamin B12, which is an important nutrient for vegetarians and vegans.
Almonds
Almonds are a good source of protein, fiber, and healthy fats. They also contain vitamin E, which is an antioxidant that can help protect your cells from damage.
Black Rice Vinegar
This type of vinegar is made from black rice that has been fermented. It has a deep, fruity flavor and is often used in Asian cuisine.
Blackstrap Rum
This type of rum is made from molasses. It has a strong, sweet flavor and is often used in cocktails.
Blackened Catfish
This dish is made with catfish that has been coated in a spice mixture and blackened in a pan. It is a popular dish in the southern United States.
Blackened Chicken
This dish is made with chicken that has been coated in a spice mixture and blackened in a pan.
More Color Themed Foods
- Purple Foods
- Pink Foods
- Red Foods
- Blue Foods
- Green Foods
- Yellow Foods
- Orange Foods
- Black Foods
- Maroon Foods
- White Foods
Did you Make Any of These Brown Foods?
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35+ Brown Foods to Try Out!
Ingredients
Pretzel Bites
- 1 1/2 cups water (lukewarm)
- 2 1/4 teaspoons instant rise yeast ((1/4 ounce packet))
- 2 Tablespoons butter (melted)
- 1 Tablespoon brown sugar
- 1 teaspoon salt
- 4 cups flour
- 1/2 cup baking soda
- 1 egg (beaten)
- Coarse salt (for sprinkling)
Cheese Dip
- 2 1/4 cups whole milk
- 1/4 cup unsalted butter
- 1/4 cup flour
- 2 cups Sharp Cheddar Cheese (grated)
- salt + pepper to taste
Nacho Cheese Dip
- Cheese Dip (recipe above)
- 1 jalapeno (ribs & seeds removed, diced )
- 2 Tablespoons hot sauce
- 1 teaspooon cayenne
Mustard Cheese Dip
- Cheese Dip (recipe above)
- 1 Tablespoon mustard
Horseradish Cheese Dip
- Cheese Dip (recipe above)
- 2 Tablespoons horseradish
Instructions
Pretzel Bites
- Dissolve the yeast in the lukewarm water. Whisk well until combined, about 1 minute.
- To a mixing bowl add the butter, brown sugar, salt, and yeast mixture. Stir until combined. Slowly add in 3 cups of flour, 1 cup at a time. Mix by hand or use mixer fitted with dough hook, until dough is thick. Add 3/4 cup more flour and stir. If dough is still sticky, add flour, and additional 1/4 cup at a time, until no longer sticky, and dough bounces back when poked with your finger.
- Turn dough out onto a lightly floured surface. Knead for 2 minutes and shape into a ball. Place in a large mixing bowl that has been lightly coated with nonstick spray. Cover and let rest for 10 minutes.
- Meanwhile, bring a large pot of water to a boil with the baking soda, preheat oven to 425 degrees, and line two large baking sheets with parchment paper.
- Section dough into six equal parts and roll each section into long ropes. Then, cut into 1-1/2 inch bites.
- Once water is boiling, drop 10 pretzel bites into water and boil 20 seconds. Remove with a slotted spoon and place onto prepared baking sheets, making sure that pretzel bites do not touch. Repeat with remaining pretzel bites.
- Brush beaten egg over each pretzel bite and sprinkle with salt. Bake for 12-15 minutes, until golden brown, rotating the sheet pans once halfway through cooking.
Cheese Dip
- Heat milk in a small saucepan over medium heat until small bubbles form on the top.
- Meanwhile, melt the butter in another saucepan over medium heat. Add flour and whisk until lightly browned, 2-3 minutes.
- Add the warm milk to the flour butter mixture in a slow, steady stream, whisking constantly. Cook until the mixture thickens, about 5 minutes. Add the cheese and stir until smooth. Season with salt and pepper, to taste.
