What Do Vegans Eat? - The 55 Most Popular Vegan Recipes! (2024)

Published: Feb 26, 2018 · Modified: Jul 14, 2020 by Sina · This post may contain affiliate links · 12 Comments

What do vegans eat? I’ve probably heard this question a million times! To show everyone how delicious and versatile vegan food can be, I teamed up with some fellow food bloggers and put together a huge list of 55 popular vegan recipes. So many delicious vegan recipes in just one place!!

What do vegans eat? And what does being vegan mean?

People who follow a vegan diet avoid any kind of animal products. Like vegetarians, vegans don’t eat meat, but they avoid dairy products and eggs as well. This also includes other kind of animal-derived substances like gelatin. Some people go vegan because of ethical motivation. They don’t want to support factory farming and the horrific animal cruelty that is often involved. Others choose a vegan diet due to health problems or sometimes even environmental reasons. Or of course you can have a combination of all of these reasons.

So what do vegans eat?

fruits and vegetables
grains (pasta, bread, rice, couscous, bulgur, millet, quinoa, and so much more) – it’s always best to choose whole grains!
legumes, nuts, and seeds (chickpeas, black beans, and other beans are a great source of plant-based proteins! Nuts and nut butters are packed with nutrients. Try flaxseeds, walnuts, or chia seeds for omega 3! )
tofu and tempeh
fortified dairy substitutes (almond, oat, or soy milk as well as plant-based yogurt)
vegan food productsor meat alternatives like vegan burger patties, vegan mayonnaise, vegan ice cream etc.

You don’t have to win the lottery to afford a vegan diet and you also don’t have to move to a big city! On the contrary, you can find healthy vegan food almost everywhere…

Just look for fresh vegetables and fruit either in the supermarket or on farmers’ markets. And you can also go crazy in the bulk section of your local grocery store for very little money. Keep an eye out for dried or canned beans like chickpeas, black beans, and lentils. They’re not only super healthy and packed with proteins but they also fill you up.

It’s true, buying vegan food products like vegan ice cream and vegan cheese can be a bit pricy in the long run. But I see these products as a special treat that we enjoy once in a while. And you can make a lot of these products at home if you don’t want to spend too much money on them! It’s often not only way healthier but also pretty easy to just make a homemade version.

To show you how delicious and easy a vegan diet can be, I teamed up with some fellow food bloggers to put together this giant roundup of the most popular vegan recipes! I hope this will help new vegans and vegetarians and I’m sure it will be a great list for those who are already vegan.

So let’s get started!

Cauliflower Hot Wings with Vegan Aioli

Pesto Spinach Quinoa Stuffed Tomatoes by Stacey from Stacey Homemaker

Southwestern Pasta Salad

Quinoa Stuffed Peppers by Melissa from Vegan Huggs

Rice Paper Rolls with Mango and Mint

Easy Vegan Butter by Melanie from A Virtual Vegan

Vegan Garlic Pasta with Roasted Cajun Cauliflower by Richa from Vegan Richa

Creamy Vegan One Pot Pasta Asian Style

Vegan Mexican Chopped Salad by Elena from Happy Kitchen Rocks

Vegan Bang Bang Broccoli by Lauren from Rabbit and Wolves

FAQs

What Do Vegans Eat? - The 55 Most Popular Vegan Recipes!? ›

Fruits and vegetables, whole grains, nuts and seeds, and other vegan staples are rich in fiber, vitamins, minerals, and antioxidants that help protect against disease. Plant-based diets also tend to be lower in unhealthy saturated fat and cholesterol.

What food do vegans eat the most? ›

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What does 100% vegan eat? ›

The vegan diet

eat at least 5 portions of a variety of fruit and vegetables every day.
base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)

More items...

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Is peanut butter vegan? ›

The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.

Can vegans eat pizza? ›

Try barbecue with mushrooms and caramelized onions, or if you still consume dairy, try a white pizza with spinach, one of our favorites. A good sauce is a foundation for a tasty pizza, so try them all. If you're a vegetarian or vegan, you can still indulge in pizza; you don't have to miss out on a thing!

Why is ketchup not vegan? ›

While not an animal product in itself, many vegans consider sugar in ketchup to be non-vegan-friendly, as many white and brown sugars are filtered and bleached using animal bone char. Heating cow bones to a high temperature until they break down into carbon creates bone char or activated carbon.

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Is spaghetti vegan friendly? ›

Is spaghetti vegan? Most spaghetti and pasta varieties are vegan. To be sure, check the ingredient list to make sure it doesn't contain eggs. You are, however, more likely to find eggs in fresh pasta vs.

What are vegans most deficient in? ›

Intake and status of vitamin B12, vitamin D, iron, zinc, iodine, calcium and bone turnover markers were generally lower in plant-based dietary patterns compared to meat-eaters. Vegans had the lowest vitamin B12, calcium and iodine intake, and also lower iodine status and lower bone mineral density.

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What are the 5 most important rules of a vegan diet? ›

5 diet rules vegans get right

Eat foods that are in season. This isn't a steadfast vegan "rule," but many people who consciously choose to eat vegan are also making other conscious (or even unconscious) decisions. ...
Fill up with fiber. ...
Plant your protein. ...
Eat those good-for-you fats. ...
You may need to supplement.

Aug 24, 2017

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Are vegans generally healthier than meat-eaters? ›

Vegetarians and vegans typically have lower body mass index, serum low-density lipoprotein (LDL) cholesterol and blood pressure than comparable regular meat-eaters, as well as lower bone mineral density.

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