15 Blue Zone Recipes to Try if You Want to Live Like the Healthiest People on the Planet

Source: @sakaralife
Source: @sakaralife

Today’s hustle culture promotes doing more and being as efficient as possible, but one of the latest “as seen on TikTok” trends is touting doing less and slowing down. And by slowing down, I mean reversing biological aging. Live to 100: Secrets of the Blue Zones, a Netflix show that went viral and caused major waves, especially for those interested in health, wellness, and optimizing their well-being, highlights the practices of the healthiest people in the world. If you haven’t binged the docuseries or come across reactions, clips, or summaries on social media, let me explain: Blue Zones is a term that was made popular by Dan Buettner that refers to five regions of the world with the greatest longevity (Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California). 

After the release of the Netflix show, creators have taken to social media to share how they are adapting the principles of the Blue Zones to their own lives, leading to better health, happiness, and longevity. For example, TikToker Mikayla Flynn started a challenge centered around eating like people in the Blue Zones for a year to test how it would affect her biological aging. 

While Buettner’s team identified nine specific lifestyle habits that all the Blue Zones have in common, diet was one of these key factors (no surprise there). Beans are the cornerstone of the centenarian diet, as well as a variety of antioxidant-rich plant foods. Meat is eaten only about five times per month, and processed foods and added sugars are nowhere in sight. If you’re curious to try out Blue Zones food for yourself, we’ve rounded up 15 Blue Zone-approved recipes for you to try at home today.

1. Sheet Pan Gnocchi


Welcome to Episode 6/10 of Greek Blue Zone. A series where I’ll be sharing recipes for longevity. Today we are making a Simple Sheet Pan Gnocchi Recipe. Make this dish if you’re ever in a pinch — it takes minutes to pull together and will satisfy the whole family. Inspired by the flavours of Greece and incorporated the rustic pillowy flavor sponges from Italy! Craving Shrimp, add them, want Chicken, add them! Want more beans, add them! You get my point, this dish is versatile and FORGIVING! The full recipe is below or tap the link in my bio to access our website. Don’t forget to save this post for later! Here is everything you need to make the most Delicious Sheet Pan Blue Zone Meal! Ingredients: For the sheet pan— 19 oz can lentils, drained and rinsed 1 pint baby tomatoes, halved 1 yellow or orange pepper, chopped in 1/2 inch pieces 1 small eggplant, chopped in 1/2 inch pieces 1 red onion, chopped in 1/2 inch pieces 2 garlic cloves, chopped 500 g store-bought potato gnocchi
For the Greek dressing— 1/2 cup olive oil 1/2 tbsp dried oregano 1/2 tsp salt 1/4 tsp pepper juice of one lemon 1/2 tbsp red wine vinegar 2 small garlic cloves, pressed
Toppings: 100-125 g plain goat cheese 1/2 cup chopped fresh herbs (mix of parsley, dill and mint) olive oil (optional) handful of black olives
Instructions: 1. Preheat the oven to 400F and line a large baking sheet with parchment paper.
2. Mix the Greek dressing ingredients together and set aside.
3. To the sheet pan add: rinsed lentils, chopped baby tomatoes, chopped pepper, chopped eggplant, chopped onion, gnocchi and chopped garlic cloves.
4. Drizzle the Greek dressing over the ingredients on the pan and toss to ensure everything is very well coated.
5. Bake for 25 minutes, tossing at the 15 minute mark. After 25 minutes crumble the goat cheese over top of all the ingredients on the pan and bake for 5 more minutes.
6. Serve immediately topped with a mix of fresh chopped herbs, a drizzle of olive oil and handful of fresh black olives if desired.
#Greece #GreekRecipes #GreekFood #BlueZoneRecipes #GreekTok

♬ original sound – Maria Koutsogiannis

2. Lemon Dill Sardine Sandwich


Ep. 8 of my Cozy Soups & Grilled Cheese Series! ⛷ Today, we’re making a Lemon Dill Sardine Melt that is incredibly high in anti-inflammatory omega 3 fatty acids, proteins, antioxidants, & so much more. I’m using @wildplanetfoods Lightly Smoked Wild Sardines in Extra Virgin Olive Oil, a company I can trust to provide me with the highest quality canned seafood products. 🎣 INGREDIENTS ⬇️ Sourdough Bread Wild Planet Lightly Smoked Sardines in Extra Virgin Olive Oil, drained Red Onion, finely chopped Cream Cheese, room temp. Fresh Dill, chopped Honey Lemon White Cheddar, or Havarti Butter, softened Salt & Black Pepper, to taste FIND FULL RECIPE on my blog at (also linked in bio) 🥰 #tunamelt #sardines #bluezonesdiet #bluezoneskitchen #bluezonerecipes

♬ original sound – Lauren 🧚🏻‍♀️

3. Shakshuka


Who’s watched the Netflix documentary Secrets of the Blue Zones? It inspired us to create this heartwarming Shakshuka with Butter Beans recipe. Perfect for a cosy winter evening! 🍽️💙 Ingredients: Olive oil for cooking (we like @mani) 1 jar of shakshuka sauce 1.5 tablespoons of harissa paste (adjust to taste) 1 jar of queen butter beans, drained and rinsed 3 tablespoons of pesto 200g of baby spinach 60g of grated Parmesan cheese (adjust to taste) A handful of fresh parsley, chopped 2 tablespoons of pumpkin seeds Salt and pepper to taste Method: 🌱 In a large pan, add the Shakshuka and combine with harissa paste and slowly warm over medium heat. 🌱 Add the butter beans and pesto, and stir. 🌱 Add the spinach and cook until wilted 🌱 Sprinkle on top, the pumpkin seeds, parsley, and Parmesan cheese Bon appétit! 💙 #BlueZonesInspired #HealthyEating #WellnessRecipe #Liveto100 #HealthyRecipes

♬ baby im yours by cass elliot – ✧⋆˚𝚙⋆。✧

4. Salmon Tacos


Replying to @Daley South and check out the Blue Zone Blueprint for more recipes like these and to join me in the challenge!! #bluezone #bluezones #bluezonesdiet #bluezoneskitchen #healthytacos #healthylunchrecipes #salmonrecipe

♬ original sound – Maggie MS, RDN

5. Cinnamon Sweet Potato Rolls


SUPERFOOD CINNAMON SWEET 🍠 ROLLS 🫶 – inspired by the blue zones this grain-free and paleo take on the classic cinnamon rolls is rich in fiber + antioxidants and one you’ll want to save + make later. recipes details below all you need is: 2 c Japanese purple sweet potatoes, boiled 2/3 c cassava flour 1/2 t pink salt filling: 1/4 c + 1 t coconut oil, melted 2 T cinnamon 1 t vanilla paste 1/2 t pink salt 1/4 c coconut sugar *icing of your choice. i made a 3 ingredient one using 1 c monk fruit confectioners sugar, 1 T @nutpods vanilla creamer + 1 T ghee preheat oven to 375F. in a small bowl combine melted coconut oil, cinnamon, vanilla, salt + coconut sugar. in a separate larger bowl, add 2 cups of sweet potato, flour, + salt. mash and mix together until ingredients come together into a ball of dough. you’ll want a soft dough that is not wet or sticky. place ball of dough between two pieces of parchment paper. roll out dough into a large rectangle, no less than 1/4 in thick. spread filling over the dough using a spatula. using parchment paper to help you, fold the top 1/3 of the dough down to cover the middle ⅓ + fold the bottom 1/3 up to place on the middle third. cut dough into 3/4 in wide strips. carefully roll each strip inward into a circle. if the dough cracks, use a little coconut oil on your fingertips to help put it back together. place rolls in a baking dish + bake for 30 mins. let cool, top with optional icing or your choice + enjoy! #superfood #bluezoneskitchen #bluezones #healthybaking

♬ original sound – Cathy Cox

6. Tuna, Brown Rice, and White Bean Salad


Blue Zone friendly recipe for Tuna, Brown Rice, and White Bean Salad — made with whole grains, vegetables, canned tuna, canned beans, and an olive oil and lemon juice dressing. #antiaging #longevity #agebackwards #bluezones #bluezonerecipe #salad #nutrition #dietitiansoftiktok #pulses #cannedbeans #cancerprevention #lentils #foodtiktok #seafood#wholegrains

♬ Food – Densky9

7. Barley and Chickpea Stew


Barley & Chickpea Stew — A plant-based Blue Zone style #longevity recipe made with vegetables, chickpeas (a type of bean), and canned tomatoes. #vegetarian #stew #soup #bluezone #bluezonerecipe #budgetrecipe #plantbasedrecipes #foodtok #nutrition

♬ Ghibli-style nostalgic waltz(806744) – MaSssuguMusic

8. Tabbouleh


Eating like the longest living people on earth for the week might not be so hard if everything tastes like this 🥵🤩 will absolutely be saving this recipe and it’s so easy. Like 3/10 for effort, mostly bc it takes a while to chop everything. 10/10 for taste. Follow for more blue zone recipes #bluezone #bluezones #bluezonerecipe #bluezonerecipes #healthyrecipes #tabbouleh #tabboulehrecipe #recipe #foodtok #bluezonediet

♬ original sound – Katie Ryder

9. Blue Zone Banana Bread

10. Homemade Pasta


How to eat to live over 100 years old, I know there are so many fads and trends in America right now. Especially with companies dangling carrots in front of you with a fancy name, when in reality the people who really got it right, don’t eat any of that. They grow their own food, are mindful with their cooking, and eat tons of vegetables & beans. They don’t eat much meat, it’s a treat when they do, and no more than 3 eggs a week. These centenarians are known to get daily movement and still walk up and down stairs, they don’t use the word “retirement” either. They work until the very end because they enjoy what they do. There is so much more to all of this, and I think it is super interesting! . . . #bluezones #bluezonesdiet #healthyrecipes #homestead #homemade #momsoftiktok #vegetarian #mediterranean #pastatiktok

♬ La Vie En Rose – Emily Watts

11. Pasta Soup

12. Minestrone Soup


Minestrone time complements of my friend @danbuettner #bluezones #easypeasy 🥗 #vegandish

♬ Sunny Day – Ted Fresco

13. Rice Noodle Bowl


Eating a plant-based diet is one of the secrets to longevity in the Blue Zones. Today, I’m sharing how to make a delicious Okinawan bowl with just 5 ingredients! Want to learn more about plant-based cooking? Message me to sign up for my introduction to plant-based online cooking course! 🌱🍜🥢 #plantbased #bluezones #longevity #healthyeating #cookingcourse #onlinelearning #vegan #plantbased #vegetarian #onlinecookingclass #bluezones #bluezoneskitchen #veganlife #veganfoodshare #veganfood #easydinner #easyrecipe #whatsfordinner #foodphotography #homecooking #dinnerideas #comfortfood #realfood #crueltyfree #veganinspo #plantbaseddiet #plantbasedfoodie #dairyfree #whatveganseat

♬ そよ風 – SHISE

14. Avocado Toast

15. Wild Rice and Chickpea Mediterranean Salad