What Vegans Eat

Vegans are often asked: What do you eat? It’s an excellent question, and no, it’s not just salads.

As foodies, we’ve learned to recreate our favorite dishes with simple substitutions, from holiday classics to everyday staples, comfort foods, and everything in between. At gatherings, when we bring dishes, people are often surprised they’re vegan and ask us for the recipes.

Fresh produce is abundant at local grocers and farmers markets, and frozen produce, picked at peak ripeness and flash‑frozen to preserve nutrients, is another convenient option. The food groupings below reflect the rich diversity of plant‑based choices available to vegans, paired with stunning visuals to show what’s possible.

What Vegans Eat - Savory and Sweet:

Vegans Eat:

• Legumes,

• Vegetables,

• Grains,

• Nuts,

• Seeds,

• Herbs,

• Spices,

• Vinegars,

• Oils,

• Fruits,

• Natural sweeteners,

• Plant-based Dairy alternatives, and

• Plant-based Protein - Meat, Poultry, and Seafood alternatives

Note:
Natural sweeteners include sugar from cane and beets (which also yields molasses, brown sugar, and powdered sugar), date sugar, maple syrup, agave syrup, and corn syrup. While these options provide variety, they offer little nutritional value and are best enjoyed in moderation.

The Resources > Knowledge and Inspiration section offers medical experts with data on the risks of too much sugar consumption.

Welcome to all of the possibilities as a vegan!