Embarking on a vegan journey can be both exciting and daunting. As you transition to a plant-based lifestyle, one of the most common questions that will arise is, “Can Vegans Eat That?” To get you off on the right foot, we’ve compiled a list of the most commonly asked foods and answered the question for you.
From staple ingredients like tofu and chickpeas to common pantry items such as milk and yogurt, we’ve covered a wide array of foods. If a food isn’t suitable for a vegan diet, we’ve included a list of readily available substitutes.
Whether you’re a seasoned vegan looking for new ideas or someone considering a plant-based lifestyle, this guide will offer valuable insights into the delicious world of vegan eating.
| Can Vegans Eat…? | Yes/No | Vegan Alternatives |
|---|---|---|
| Eggs | No | Cooking: Tofu scramble, chickpea flour scramble, vegan egg replacers Baking: Flax/chia seeds, mashed bananas, applesauce |
| Cheese | No | Nutritional yeast, vegan cheese made from nuts or soy, commercially prepared cheeses like Daiya & Violife |
| Dairy milk | No | Almond milk, soy milk, oat milk, coconut milk, rice milk |
| Honey | No | Maple syrup, agave nectar, date syrup, coconut nectar |
| Gelatin | No | Agar-agar, carrageenan, pectin, vegan gelatin substitutes |
| Yogurt | No | Soy yogurt, almond yogurt, coconut yogurt, cashew yogurt |
| Butter | No | Vegan butter, margarine, coconut oil, avocado spread |
| Cream | No | Coconut cream, cashew cream, soy cream |
| Whey protein | No | Pea protein, soy protein, hemp protein, rice protein |
| Tofu | Yes | |
| Tempeh | Yes | |
| Seitan | Yes | |
| Lentils | Yes | |
| Chickpeas | Yes | |
| Beans | Yes | |
| Rice | Yes | |
| Pasta | Depends | Some pastas include eggs – check the label. Whole wheat pasta, brown rice pasta, corn pasta, quinoa pasta |
| Bread | Depends | Some breads include eggs – check the label. Whole grain bread, sourdough bread, rye bread |
| Tortillas | Depends | Some breads include lard – check the label. Corn tortillas, whole wheat tortillas |
| Potatoes | Yes | |
| Avocado | Yes | |
| Nuts | Yes | |
| Seeds | Yes | |
| Nutritional yeast | Yes | |
| Plant-based milk | Yes | |
| Agave nectar | Yes | |
| Maple syrup | Yes | |
| Dates | Yes | |
| Coconut oil | Yes | |
| Quinoa | Yes | |
| Hummus | Yes | |
| Guacamole | Yes | |
| Salsa | Yes | |
| Olive oil | Yes | |
| Vinegar | Yes | |
| Soy sauce | Yes | |
| Tofu scramble | Yes | |
| Chickpea flour | Yes | |
| Vegan egg replacers | Yes | |
| Almond milk | Yes | |
| Soy milk | Yes | |
| Oat milk | Yes | |
| Coconut milk | Yes |
As you can see, there is a remarkable variety of foods available to vegans. From hearty grains to protein-rich legumes, veganism offers an abundance of nutritious and delicious choices.
Innovative plant-based alternatives like tofu, tempeh, and seitan are great options for creating satisfying meals that rival their animal-based counterparts. With a bit of culinary creativity, vegans can enjoy a rich and varied diet that both nourishes the body and delights the taste buds.
