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
Vegan LasagnaTo make this vegan lasagna recipe, we layer tofu ricotta, spinach, mushrooms and vegan Italian sausage with pasta and red sauce. Yum!
Layers of tofu ricotta, spinach, mushrooms and vegan Italian sausage make up this hearty vegan lasagna recipe. Serve with a fresh loaf of bread and a lettuce salad.
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 preparing tofu is to 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.
Vegan Mac and CheeseThe combination of soaked cashews and nutritional yeast creates a savory sauce for this vegan mac and cheese. The cashews don't blend up completely smooth, but will have a fine texture even after processing, which helps the sauce cling to the noodles. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Sometimes, you just crave a familiar old friend. This vegan mac and cheese is every bit as savory and creamy as the classic version. The secret ingredient? Cashews, which make a creamy sauce—no dairy required.
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.
The Best Veggie BurgerIt was so hard finding a veggie burger that tasted good, didn't fall apart on the grill and was easy to make so I decided to create my own. —Sarah Tramonte, Taste of Home Associate Culinary Producer
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.
Soba Noodle SaladWe love it when opposites attract. A sweet-and-sour gingery dressing goes hand in hand with soft soba noodles, edamame and crunchy slaw. Add grilled shrimp or chicken for a protein-packed finish. —Mandy Rivers, Lexington, South Carolina
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.
Vegan Sloppy JoesWhen I experimented with making more vegetarian-friendly recipes, this was one of my biggest hits—we still eat it weekly! My preschooler will always eat every bite of these tangy lentil joes. —Christina Rock, Covington, Washington
Vegan PizzaColorful veggies and dairy-free Parmesan are the building blocks to this gorgeous vegan pizza. Even the homemade pizza dough is plant-based! —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Tomato Zucchini PastaI came up with this recipe after planting too many zucchini plants in our vegetable garden. My husband loved it the first time I served it and now we make it quite often. —Joy Turner, Amherst, Ohio
Pasta is always a treat! This recipe is simple, combining your noodle of choice with a few vegetables. Feel free to add tofu, beans or nuts to add plant-based protein for 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.
Vegan BurritosThese hearty and zippy burritos can be whipped up in a jiffy. —Kimberly Hardison, Maitland, Florida
Having trouble finding a vegan burrito at the taco truck? Make one at home! Quick, healthy and flavorful, vegan burritos are also easy to adapt to your favorite fillings and spice tolerance. Serve with tortilla chips and your favorite salsa recipes.
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. Rice and bean recipes are fantastic for vegan eaters because the combination creates a complete protein, full of the essential amino acids. This salad keeps well in the fridge, and tastes even better the second day.
Vegan Stuffed ShellsLow-fat and dairy-free, these jumbo pasta shells are stuffed with vegetables like mushrooms, spinach and onions and packed with protein-rich tofu. It's a great-tasting dish that everyone will enjoy. —Kimberly Hammond, Kingwood, Texas
Traditional stuffed shells almost always include ricotta cheese for creaminess. This vegan recipe uses silken tofu instead. It's so rich, you might not even notice the difference!
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.
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 mushrooms add umami and make a fabulous vegan substitute. Adding beans contributes both an earthy flavor and a hearty protein source.
Vegan Tortilla SoupQuinoa may be an unconventional ingredient, but it adds protein in this vegan tortilla soup, making it hearty enough for a main dish. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
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.
Quinoa and Black BeansSome vegan quinoa recipes are boring, but this one definitely isn't. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
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.
Vegan Stir-FryThis vegan stir-fry is quick and easy to make at home! Just toss fresh vegetables with a homemade sauce for a flavorful weeknight meal.
Learn to make this easy vegan stir-fry, and you'll be able to riff on it endlessly, every season of the year. The base recipe includes a cornucopia of vegetables (all of which you can adjust to your preferences). Feel free to add tofu, tempeh or cashews for protein.
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.
Sweet Potato BowlI have three hungry boys in my house, so dinners need to be quick and filling, and it helps to get in some veggies too. This one is a favorite because it's hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey
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.
Chickpea and Potato CurryI make chana masala, the classic Indian chickpea curry, in my slow cooker. First browning the onion, ginger and garlic really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas
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.
Tofu Chicken NuggetsThese tofu chicken nuggets can be made ahead to use throughout the week. To mimic the taste (and texture!) of chicken, we also use a plant-based product called seitan. —Rashanda Cobbins, Milwaukee, Wisconsin
In this crispy dish, firm tofu masquerades as chicken. Mild in flavor and rich in protein, it's a great swap. As when making crispy baked tofu, the key trick is to drain it really well.
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).
Spaghetti Sauce Without MeatWhen my tomatoes ripen, the first things I make are BLTs and this homemade spaghetti sauce. —Sondra Bergy, Lowell, Michigan
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.
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.
Jackfruit TacosThis jackfruit tacos recipe is my vegan spin on traditional pork carnitas tacos. The spicy cumin chipotle sauce is delicious and coats the shredded jackfruit so well that even meat eaters won't notice the difference! —Lila Cornelio, Morton Grove, Illinois
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.
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.
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.
Black Beans and 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.
Vegetable Barley SoupYou'll love this delicious meatless soup brimming with veggies and barley. The plus is it's good for you too! —Mary Tallman, Arbor Vitae, Wisconsin
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.
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 StewBack when I was in college, my mom made an addicting sweet potato and peanut stew. I shared it with friends, and now all of us serve it to our own kids. They all love it, of course. —Alexis Scatchell, Niles, Illinois
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 Eggplant ParmesanThis vegan eggplant Parmesan is a lightened-up version of the classic comfort food dish. It's made with layers of roasted eggplant slices and plant-based cheese. —Taste of Home Test Kitchen
It's easy to translate eggplant Parmesan to a vegan diet, considering that the main ingredient is already vegan! Look for a plant-based cheese that will melt (the package will usually specify). Work this dish into your vegan meal plan on a day you have extra time for prep, as the layering does take a while.
Vegan Potato SoupIt can be a challenge to find a great vegan potato soup, as most recipes contain cream. But this delicious version keeps the luxurious texture without the dairy. —Jenna Urben, McKinney, TX
What's cozier than potato soup? This easy recipe doesn't need any dairy—it doesn't even require a blender! To maintain creaminess, this recipe uses soy milk and vegan butter-style sticks.
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.
Vegan Dinner Recipes FAQs
What are some easy vegan dinner ideas?
Easy vegan dinner recipes include recipes made with vegetables and plant-based proteins like legumes or tofu. Try making slow-cooker chili, vegan tacos or burritos, black bean pasta or one-pan dishes like soup or curry.
What is the best vegan meal?
The best vegan meal is completely up to your preference, but our reviewers love our black beans and pasta recipe. Other good options are Tuscan portabello stew, meatless spaghetti sauce and soba noodle salad.
What vegan dinner recipes are good for a family meal?
Vegan dinner recipes that are good for a family meal include familiar flavors and textures, like vegan lasagna, burritos or mac and cheese. If your family doesn't mind trying new flavors, try chickpea and potato curry or jackfruit tacos.
