If you think vegan diets sound restrictive, you're missing out on the wide world of plant-based eating! Our quick guide lays out common vegan meals, vegan protein sources and vegan pantry staples.
What Do Vegans Eat and How Do They Differ from Vegetarians?
Updated on Apr. 13, 2024
When thinking about vegan eating, the first thing that might come to mind is the foods vegans can’t eat. No meat. No dairy. No eggs. No honey. By thinking about the diet in terms of what’s eliminated, it’s easy to lose track of what’s included. So what do vegans eat?
Turns out, vegan eating embraces tons of foods! Our favorite plant-based recipes offer plenty of variety in flavor, texture and presentation. You could eat for weeks without repeating a recipe. That includes naturally vegan foods, like vegetables, as well as an increasing variety of vegan alternatives to animal products like meat and dairy.
What Is a Vegan Diet?
A vegan diet is an entirely plant-based diet. Vegan recipes include cooked and raw vegetable and fruit dishes, stews, stir-fries and soups, bread, rice and other grains.
Vegan diets exclude all products derived from animals, including meat, poultry and fish, as well as dairy, eggs, honey, gelatin and other animal byproducts.
Many people who eat a vegan diet do so for moral and ethical reasons, believing that it’s wrong to eat animals or to keep animals in factory-farm settings. Others are concerned for the environment, as it’s more resource-intensive to raise cattle and other livestock than to grow vegetables. Still others begin eating a vegan diet for the health benefits, whether hoping to maintain a healthy weight or wanting to maximize their intake of plant-based foods.
What Is the Difference Between Vegan and Vegetarian?
One common question is what makes a vegan different from a vegetarian. In a nutshell, vegetarians don’t eat animals, including meat, poultry or fish. They generally will consume animal products such as milk, eggs and cheese.
Vegans avoid any foods (and, often, other consumer products such as leather) derived from animals.
What Do Vegans Eat?
The world of plant-based foods is vast! A wholesome vegan diet centers on whole foods, including vegetables, fruits, grains, legumes, nuts and seeds. Easy vegan meals include curries, grain salads, stews, soups and sandwiches. Vegans don’t have to skip dessert, either. Plenty of vegan food is kid-friendly, such as tasty pastas and treats like potato chips. Vegans can even find fast food options.
Note that not every food that’s vegan is necessarily healthy. Packaged snack foods, white bread, pasta and some fried foods might be vegan, but basing a vegan diet around such foods won’t be very nourishing.
Vegan Protein Sources
Without meat, how do vegans get enough protein? There are plenty of plant-based protein sources.
Most vegan diets include beans in at least one meal per day, including lentils, chickpeas, black beans, pinto beans and many more. Many vegans consume soy-based proteins such as tofu and tempeh; their mild flavor makes them a great substitute for meat in stir-fries, soups and stews. Nuts and seeds are both rich in protein.
Wheat-based proteins like seitan can mimic the flavor and texture of meat products, as do an increasingly large variety of plant-based meat substitutes. Most grocery stores stock a refrigerator of common vegan meat brands, such as Boca Burgers and Impossible Burgers.
You can also recreate your favorite meat recipes in your own kitchen, such as vegan sloppy joes made with lentils or easy vegan tacos. Savory ingredients like mushrooms can replace the beef in your favorite cozy stew, black beans make satisfying burgers and hearty vegan chilli is so richly seasoned, you won’t even miss the meat.
Vegan Pantry Staples
Those used to drinking dairy milk, spreading butter onto bread and cracking eggs for breakfast or baking might worry about transitioning to a vegan diet. The good news is that vegans have plenty of alternatives for these products too! Non-dairy milk is a huge category, including soy, almond, hemp and coconut. It’s easy to find vegan butters in most supermarkets, and you may also swap in oils like olive or coconut.
Vegan bakers have plenty of clever egg substitutes, including flax, chia seeds and aquafaba (that’s the liquid from a can of chickpeas).
How to Become Vegan
It’s never been easier to begin eating vegan. Online, a huge community of influencers and food bloggers promote a vegan lifestyle, offering recipes, grocery shopping tips and support.
In recent years, a spate of vegan cookbooks aims to promote vegan eating, even for those who aren’t ready to commit entirely. For instance, the influential food writer Mark Bittman, author of the How to Cook Everything series, published a book called VB6, which stands for “vegan before 6:00.” The goal of the book was to persuade everyone to eat vegan most of the day, reaping the health benefits of a plant-based diet and reducing their carbon footprint without the rigidity of going entirely vegan.
In short, becoming vegan can look different for everyone, with some people diving in fully and others slowly transitioning away from animal products.
As with any habit change, switching to a vegan diet is largely a matter of practice and persistence. At first, it may be daunting to learn which foods are off-limits, as well as how to plan satisfying vegan meals all day long. The more you practice, the easier vegan eating will be. To make it even more easier, here’s our collection of vegan comfort food.
Vegan Dinners for Everyone
Crispy Tofu with Black Pepper SauceSometimes tofu can be boring and tasteless, but not in this recipe! Here, the crispy vegetarian bean curd is so loaded with flavor, you'll never shy away from tofu again. —Nick Iverson, Denver, Colorado
The secret to making good tofu? Cook dry tofu over high heat, ensuring a crispy exterior. Since tofu has a mild flavor, it goes well with virtually any seasoning, like this yummy, piquant black pepper sauce.
Pesto GnocchiPerk up gnocchi and vegetables with a flavorful pesto sauce. If you don't have pine nuts to top the pesto gnocchi, skip them or substitute any nut you like.
Plump, tender gnocchi is always a treat! This recipe is simple, combining store-bought pesto and gnocchi with a few vegetables; feel free to add beans, nuts or whatever vegetables you have at home to make a heartier meal.
Vegan Cashew Cream of Broccoli SoupLooking for an easy dairy-free dinner recipe that's quick to whip up on a weeknight? This vegan broccoli cheddar soup is creamy and flavorful—without any cheese.
To make creamy broccoli soup without the cream, vegans turn to a surprising substitute: cashews. Cooked and blended, the buttery, soft nuts transform into a creamy, mild sauce sans dairy.
Cool Beans SaladThis protein-filled dish could be served as a colorful side dish or a meatless main entree. When you make it, double the recipe because it will be gone in a flash! The basmati rice adds a unique flavor and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin
This colorful bean salad wins rave reviews for its tasty Southwestern-inspired seasoning. Eating beans and rice together makes a complete protein, full of the essential amino acids. This salad keeps well in the fridge, and tastes even better the second day.
Salsa Bean BurgersI created these based on a turkey burger recipe and wanted to make them even better for you. Use a favorite salsa with just the heat you like to make it your own. —Jenny Leighty, West Salem, Ohio
Craving the savory comfort of a juicy burger? Put these bean burgers on your list! Adding salsa to the bean mix contributes both flavor and moisture. Important to note: You'll need to replace the egg in the recipe with a vegan alternative, such as a flax egg or aquafaba (that's the liquid from a can of chickpeas, and it's surprisingly useful).
Soba Noodles with Ginger-Sesame DressingNutty soba noodles, an umami-rich soy sauce-based dressing, and a rainbow of sweet, crunchy vegetables make this chilled salad satisfying and really good for you.
This tasty vegan bowl offers up a delicious array of contrasts—soft soba noodles and crispy slaw; sweet ginger dressing and spicy chili sauce. Edamame are crunchy green soy beans, usually found pre-shelled in the frozen section. They add plenty of protein, but you can also add cubed tofu, raw or crispy.
Asparagus Tofu Stir-FryWith its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. Check out our guide if you’re new to tofu. —Phyllis Smith, Chimacum, Washington
Stir-fry might be the perfect vegan dinner: a quick one-pan meal that's endlessly adaptable and welcomes as many vegetables as you like. Tofu crisps up nicely in the high heat, and a simple sauce flavors every bite with spice, sweetness and tang. Here's how to avoid soggy tofu.
Mushroom-Bean BourguignonIn our family, boeuf bourguignon has been a staple for generations. I wanted a meatless alternative. All this dish needs is a French baguette. —Sonya Labbe, West Hollywood, California
Another French classic, bourguignon is usually made with beef, but savory, umami-rich mushrooms make a fabulous vegan substitute. Adding beans contributes both an earthy flavor and a hearty protein source.
Vegan Tortilla SoupThis vegan tortilla soup is a quick, nutritious recipe packed with wholesome ingredients like quinoa and black beans.
Cozy, spicy tortilla soup draws much of its character from the flavorful, tomato-based broth it cooks in. That makes it adapt well to a vegan twist; with the addition of quinoa for protein and texture, you won't even miss the chicken.
Black Bean & Corn QuinoaQuinoa and black beans is a tasty dish that's also a great source of protein. It's simple to make and perfect for meal prepping because it lasts for a few days in the fridge and freezes well.
This colorful vegan dinner is fun to make in summer, when fresh vegetables are in season, but it works just as well with frozen veggies. Cooking the quinoa in vegetable broth adds flavor (and masks any bitter taste you might find with quinoa; rinsing before cooking also helps). To make fluffy quinoa, be careful not to add too much broth to the pot.
Black Bean & Sweet Potato Rice BowlsThis sweet potato bowl provides you a hearty plant-based meal option that you can readily whip up in 30 minutes.
This one-pan dinner features a triple dose of superfoods: sweet potato, kale and black beans. Make it a kid-friendly vegan recipe by leaving the chili sauce on the side.
Black-Eyed Peas ‘n’ PastaTradition has it that if you eat black-eyed peas on New Year's Day, you'll enjoy prosperity all year through—but I serve this tasty combination of pasta, peas and tangy tomatoes anytime. —Marie Malsch, Bridgman, Michigan
Pasta is a delicious vegan comfort food, no cheese required! This dish of pasta, peas and tomatoes is a vegan recipe that will appeal even to meat eaters. If you don't have black-eyed peas, you can swap in chickpeas or white beans.
Chickpea & Potato CurryGet a whole new perspective on the underappreciated chickpea with this spicy chickpea and potato curry in a tangy tomato sauce. It’s creamy, filling and heady, with wonderful aromas.
Inspired by chana masala, a traditional Indian dish, this easy, not-too-spicy curry is a great entry point to cooking Indian food at home. Want to level up? Serve with homemade naan.
Hearty Asian Lettuce SaladThis meatless version of your favorite restaurant salad packs 13 grams of protein per serving and is bursting with juicy flavor. It's a brilliant choice for lunch or a busy-day dinner. —Taste of Home Test Kitchen
Inspired by the flavors of your favorite Asian takeout, this salad is light and refreshing, yet packed with protein. It's a great winter salad, since it stars a navel orange, but in the summer you can make it with sliced nectarines.
Black Bean-Sweet Potato SkilletMy fiancé loves sweet potatoes. By adding black beans, I came up with a nutritionally complete main dish. Its bright orange and black color makes it fun for Halloween. —April Strevell, Red Bank, New Jersey
Aromatic spices flavor this hearty skillet supper, featuring sweet potatoes, black beans and chipotle pepper. The black and orange bowls look festive in the fall, but this is an all-season dish. Add sliced avocado if you want extra protein (and because avocado is always a good idea).
Garden Quinoa SaladThis recipe is special to me because it’s delicious as well as healthful. Serve it hot or cold, and enjoy the leftovers while they’re fresh! —Patricia Nieh, Portola Valley, California
This grain salad tastes great served hot or cold. Use whichever vegetables are in season, from spring asparagus to summer green beans to fall peppers. Add a vegan meat alternative if you want a heartier meal.
Homemade Meatless Spaghetti SauceDitch the store-bought marinara for this spaghetti sauce without meat. You can prepare a batch to toss on pasta, eggplant Parmesan or a pizza.
With a jar of homemade tomato sauce in the fridge, you're always minutes from a great meal. Serve with your favorite pasta shape, pour over roasted vegetables and polenta or use as a dip for crusty bread.
Market Basket SoupI use kohlrabi in this soothing veggie soup. The vegetable has a mellow broccoli-cabbage flavor and can be served raw, but this is my favorite way to eat it. —Kellie Foglio, Salem, Wisconsin
This cozy vegetable soup is just the thing to make on those early fall days, when the days are warm but the nights are getting chilly. Kohlrabi looks like a root vegetable but is in the same family as cabbage and broccoli. If you can't find it, use a turnip or even plain old potatoes as a substitute. Serve with bread and a quality vegan cheese.
No-Fry Black Bean ChimichangasMy chimichangas get lovin’ from the oven so they’re a bit healthier. Black beans and corn make it meatless. And it’s a smart way to use leftover rice. —Kimberly Hammond, Kingwood, Texas
Thanks to the broiler, spicy, savory chimichangas get a super-crisp exterior—no deep-frying needed. This quick dinner is the perfect place to use up leftover rice hanging out in the fridge. Serve with sliced avocado or guacamole.
Roasted Curried Chickpeas and CauliflowerWhen there’s not much time to cook, try roasting potatoes and cauliflower with chickpeas for a warm-you-up dinner. It's a filling meal on its own, but you can add chicken or tofu to the sheet pan if you'd like. —Pam Correll, Brockport, Pennsylvania
Roasting chopped cauliflower, potatoes and chickpeas on a single sheet pan lets their flavors meld—and makes for easy clean-up. Add chopped, pressed tofu to the pan, if you'd like extra protein.
Vegan Spaghetti Squash with Balsamic VegetablesThe veggies can be prepared while the squash is in the microwave, so I can have this satisfying low-carb and low-fat vegan spaghetti squash recipe on the table in about half an hour. —Deanna McDonald, Grand Rapids, Michigan
Not every vegan recipe is low-carb, but this one is. Spaghetti squash is a perfect substitute for noodles; its mild flavor matches most vegetables and spices, and its slightly sticky flesh clings to every drop of sauce. Add chopped nuts for a protein boost.
Jackfruit TacosThese easy jackfruit tacos are a fantastic meatless option, with a flavorful spicy cumin chipotle sauce coating the jackfruit. Add your choice of taco toppings!
A surprising meat alternative, jackfruit is a versatile ingredient to keep in your vegan pantry. Its sweetness works well in this vegan taco inspired by pulled pork.
Mediterranean ChickpeasAdd this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
Classic Mediterranean flavors brim in this vegan bowl: think olives, artichokes and oregano. Couscous is a natural pairing, but if you're gluten-free, you can use brown rice, quinoa, millet or whole grain sorghum.
Peanut Butter NoodlesPeanut butter noodles combine whole wheat linguine with a savory-sweet peanut-ginger sauce, plus broccoli, carrots and sweet red peppers for crunch and color. It all comes together in less time than it takes to wait for takeout from your local Thai spot.
Slow-Cooker Vegan ChiliI combine ingredients for this hearty slow-cooker vegan chili the night before, start my trusty slow cooker in the morning and come home to a rich, spicy meal in the evening! —Marjorie Au, Honolulu, Hawaii
A good pot of chili overflows with smoky, savory and spicy flavors. This top-rated recipe is so packed with beans, corn and peppers, you won't even notice the lack of meat. Serve at a party after a starter of vegan charcuterie.
Tuscan Portobello StewHere’s a healthy one-skillet meal that’s quick and easy to prepare yet elegant enough for company. I often take this stew to my school’s potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin
Portobello mushrooms are so hearty, they're a great vegan alternative to beef. If you crave a steak, try grilling portobellos and serving them whole. Or, try this savory Italian-inspired stew, which wins top ratings for flavor and ease.
Tropical Fusion Salad with Spicy Tortilla RibbonsFresh fruits and veggies pair up for a fantastic summer salad that's savory, sweet and spicy all at once. Make the tortilla strips with your pizza cutter—so easy! —Jennifer Fisher, Austin, Texas
The best salads offer up an abundance of colors, textures and flavors. This sweet and spicy tropical salad is a prime example. Every bite is a bit different thanks to a mix of creamy avocado, tender papaya, crunchy corn and crispy tortilla strips.
Zippy Zucchini PastaA colorful combination of zucchini and zippy canned tomatoes is delicious over quick-cooking angel hair pasta. We like the extra zest from crushed red pepper flakes. —Kathleen Timberlake, Dearborn Heights, Michigan
Pasta has a reputation as a comfort food, but it can also lean light and bright. In this vegan pasta, angel hair noodles are simply dressed with spicy tomatoes, diced zucchini and parsley flecks. Serve with a simple salad dressed in a vinaigrette (so long as you make one without honey!).
Viva PanzanellaAdd some white beans, and suddenly the traditional Italian bread and tomato salad is filling enough to stand on its own. It’s a great way to use fresh tomatoes from the garden or farmers market. —Patricia Levenson, Santa Ana, California
Never throw away stale bread—it's so useful! Turn it into breadcrumbs, croutons or this delicious bread salad. Tossed with ripe tomatoes, the bread softens and soaks in flavor. Add your favorite summer vegetables and white beans for a speedy dinner.
Vegetarian Black Bean PastaThis black bean pasta was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn't eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon
Make sure to put mushrooms on your plant-based grocery list. In addition to being nutritious, they add a subtle savory note to dishes. Along with the black beans and whole wheat fettuccine, this is a wonderfully filling meal.
Barley Vegetable SoupVegetable barley soup is a hearty-tasting yet low-calorie, healthy soup that's perfect for cold winter evenings or Sunday afternoons.
Barley is higher in fiber than white rice, making it a hearty backbone for this soup. Its mild, earthy flavor tastes great with vegetables, and it adds a wonderful texture when mixed into the broth. Serve with bread and a good store-bought vegan butter.
Penne with Veggies and Black BeansChock-full of zucchini, tomatoes, sweet pepper and carrots, this hearty pasta dish puts your garden harvest to good use. For variety, I sometimes add one-half cup of salsa or one-half cup of thickened teriyaki sauce. —Vickie Spoerle, Indianapolis, Indiana
When your garden has a bumper crop of vegetables, make this pasta! Fresh herbs and tomato flavor the abundant vegetables and noodles. While you must omit the Parmesan cheese to make it vegan, you can substitute nutritional yeast, which has a cheesy flavor.
Grilled Lebanese SaladAmazingly, even our kids eat their greens, herbs and garden veggies when they’re prepared this way. Fresh and healthy never tasted more delicious. —Trisha Kruse, Eagle, Idaho
It's a cliche that vegans eat salad for dinner, but sometimes you really do just want a fresh, filling salad. This Lebanese-inspired salad has a clever trick for lending a rich, meaty flavor: grilling mushrooms along with chunks of oiled bread. The smoky, grilled flavor is just the right balance to the bright herbs and balsamic dressing.
Chard & White Bean PastaI love to prepare dishes without gluten or dairy products, and this recipe meets the criteria when you use gluten-free pasta. It's proof you can use delicious, healthy products to create a crowd-pleasing meal. It's also soy-free, nut-free and vegetarian. —Amie Valpone, New York, New York
This pasta dish is not only vegan but also gluten-, soy- and nut-free, making it ideal for serving to groups with multiple allergies. That said, it's a delicious meal in its own right, so nobody will feel like they're missing a thing. Store-bought marinara sauce gets an upgrade with dried herbs, leeks, sweet potatoes and a dash of balsamic vinegar.
Zippy Bean StewThis bean stew is a staple for my co-workers and me once the weather turns cool. Although this is a low-fat dish, it definitely doesn't taste like it! —Debbie Matthews, Bluefield, West Virginia
Cooking good ingredients low and slow draws out so much rich flavor, you don't need much added fat. This wholesome bean stew gets its "zip" from canned green chiles, which you can incorporate based on your preferences. Use mild for less heat and fire-roasted for a more medium-heat.
Sweet Potato Lentil StewYou'll want to make enough for second helpings of this aromatic and zesty Sweet Potato Lentil Soup that will satisfy your comfort food craving while delivering a mega dose of healthy veggies.
The slow cooker is our secret weapon for making cozy meatless soups all winter long. Earthy lentils and sweet potatoes are a classic combination. Go ahead and add extra vegetables to the pot, like chopped kale, spinach or corn.
Mushroom and Sweet Potato PotpieThe last time I was in the U.S., I had an amazing mushroom and beer potpie at a small brewpub. It was so rich and comforting. I tried numerous versions when I got home and I think I've come pretty close! —Iben Ravn, Copenhagen, Denmark
Potpie might be the ultimate comfort food. This one, inspired by a classic British stout pie, is entirely vegan, relying on two kinds of mushrooms (plus mushroom broth), dark beer, onions and soy sauce for a rich umami flavor in every bite.
Vegan French Onion SoupThis vegan French onion soup uses a few unconventional ingredients to create umami. If you cook vegan foods regularly, keep a jar of dried mushrooms in your pantry and add to soups, stocks and casseroles to add a savory, earthy note to your dishes. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Traditional French onion soup calls for beef broth and an oozing layer of cheese. In this vegan recipe, a mound of onions is slow-cooked until caramelized, sticky and melting, and then mushrooms, garlic, balsamic vinegar and soy sauce go into the pot to provide plenty of flavor. Use a good dairy-free mozzarella on top.
African Peanut Sweet Potato StewThis hearty slow-cooker stew is a wonderful meal to serve when you’re making dinner for folks with all types of dietary restrictions (or none whatsoever!).
Peanuts and sweet potatoes are a classic flavor combination in many African cuisines. In this hearty soup, the sweet and savory flavors are perfectly balanced. Garbanzo beans and kale fill out the pot to make it a complete meal.
Vegan Butter CauliflowerI created this Indian butter cauliflower recipe for all the picky eaters in my family who love ethnic food. It's also vegan-friendly. —Mihaela Metaxa-Albu, London, New York
Inspired by Indian butter chicken, this delicious dish swaps in cauliflower. Like chicken, the mild vegetable takes on the flavorings of any dish, so it's a great one to keep in the crisper.
Best Ever Veggie BurgerThere's a new burger in town! Our Test Kitchen shares their very best veggie burger recipe.
To make a good veggie burger, you need a faux meat mix with plenty of flavor and enough moisture to stand up to cooking without falling apart. In this recipe, black beans and oats add heft, while walnuts and sun-dried tomatoes provide both flavor and oil.
Lemon Mushroom OrzoSometimes I serve this side dish chilled and other times we enjoy it hot.
It has a pleasant tinge of lemon and a nice crunch from pecans.
—Shelly Nelson, Akeley, Minnesota
A filling, zesty bowl of orzo is the perfect cozy dish after a tiring day. A little lemon zest goes a long way for flavoring this dish, and the mushrooms and pecans give the dish more buttery, foresty notes.
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