46 Soy Free Vegan Dinner Recipes (2024)

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Created On: May 24, 2018&nbsp|Updated: December 2, 2018| 27 Comments

I’ve rounded up 46 of my favorite Soy Free Vegan Dinner Recipes! They’re so many delicious recipes to choose from and they’re all easy to make!

I feel like soy if a very controversial ingredient. I personally do eat soy products but try to limit them to a few times a week. I’ve seen so many conversations where one person is saying how terrible soy is for you and another person is saying that all those studies have been disproved.

I’m not here to tell you whether or not you should eat soy and if so how much. I am here to provide you with 46 soy free vegan dinner recipes though! If you’re in search of soy free vegan dinner recipes I hope you find these recipes helpful and delicious!

One thing I do want to point out: Soy can be hidden in all kinds of ingredients that you might not expect it to be in, such as vegetable broth, BBQ sauce, enchilada sauce and even some store-bought hummus. Just because I call for a certain ingredient in one of my recipes doesn’t mean that all store-bought versions are soy free. Make sure to read your labels carefully and know what to look for when avoiding soy.

Southwestern Pesto Pasta with Crispy Chickpeas

Instant Pot Vegetarian Chili with Summer Vegetables

Crispy Baked Tacos with Summer Vegetables

Spring Vegetable Pasta with Lemon and Dill

Roasted Root Vegetable Buddha Bowls

Southwestern Butternut Squash and White Bean Soup

Curried Lentil Quinoa Soup

Sweet Potato and Black Bean Bowls with Cilantro Lime Pesto

Roasted Vegetable and Chickpea Bowls

BBQ Shepherds Pie with Chickpeas and Lentils

Loaded Kale Caesar Salad

Vegan Lentil Meatloaf Cups

Sweet Potato, Lentil and Kale Salad

Curried Vegetable Pot Pie

Smoky Pumpkin and Black Bean Chili

Jackfruit and Pinto Bean Baked Taquitos

Zesty Pumpkin Mac N Cheese

Guacamole Pita Pizzas

One Pot Coconut Curry Lentil Quinoa and Sweet Potatoes

30 minute Red Beans and Cauliflower Rice

Spiralized Sweet Potato Enchilada Bowls

One Pot Creamy Vegan Caprese Pasta

Crispy Potato Tacos

BBQ Cauliflower and Chickpea Burgers

Tex Mex Sweet Potato Bowls

Reader Interactions

Comments

Paula McNorton says
May 24, 2018 at 5:47 pm

Aren’t edamame SOY???
Reply
- She Likes Food says
  May 24, 2018 at 9:10 pm
  
  Oops, I totally didn’t even think about that, thank you!! I’ve removed that recipe 🙂
  Reply
Heather says
September 19, 2018 at 10:29 am

Please tell me you have a cookbook!! =)
Reply
- She Likes Food says
  September 19, 2018 at 10:10 pm
  
  Haha, I wish! Maybe someday 🙂
  See Also
  Cucumber Raita with Mint - Refreshing Dip - Vegan Recipe
  Reply
Cheryl Chamberlain says
January 14, 2019 at 9:28 pm

I just made the guacamole pita pizza. SO DELICIOUS!!!! Most of the recipes look so good I can’t wait to try them all!!!
Reply
- She Likes Food says
  January 14, 2019 at 10:38 pm
  
  Yah!! I’m so glad you enjoyed them! I hope you find others you like too!
  Reply
Jane says
June 27, 2019 at 4:05 pm

Thank you so much for this list! I have a soy allergy and it’s always hard to find soy free vegan ideas.
Reply
- She Likes Food says
  July 1, 2019 at 2:47 pm
  
  I hope you find some that you enjoy!
  Reply
Anna says
September 19, 2019 at 1:16 am

Thank you so much for posting all of these! I recently got married and my husband was severe IBS, and can’t eat soy, gluten, or most dairy products. He also has a hard time processing most meats, leaving us with vegan meals as essentially his only option for food that won’t keep him in pain constantly and make him lose weight like crazy. My parents never taught me how to cook and I know next to nothing about vegan meals. This list has been a lifesaver for us! It’s given me a long list of meals I can make for him and has helped me better understand what kind of foods he can have.
Reply
- She Likes Food says
  October 5, 2019 at 2:26 pm
  
  I’m so glad you are finding these recipes to be helpful!! It can be so intimidating cooking for someone who can’t eat certain foods but once you get the hang of it it gets easier!
  Reply
Maddie Wright says
October 14, 2019 at 4:58 pm

Yum these all look sooo good! I have been on a tofu run for a while and I have been wanting to mix things up. Can’t wait to try some of your recipes out! Thank you for sharing 🙂
Reply
- She Likes Food says
  October 16, 2019 at 11:03 pm
  
  Awesome! I hope you find some you enjoy!
  Reply
Vee says
December 16, 2019 at 11:08 am

Omg! I am so happy I found these recipes. I am going Vegan January 1st 2020 I am so excited to take this journey. I have lost about 45 lbs but I need to lose more and I want to go plant based because I feel that is what God intended from the beginning anyways God is in control!
Reply
- She Likes Food says
  December 16, 2019 at 6:56 pm
  
  Yah! I hope you find some that you enjoy! And congrats on the huge weight loss, that’s awesome!
  Reply
margaret elrick says
January 12, 2020 at 10:45 am

Thankyou your recipes are so easy and uncomplicated, very healthy and so versatile, and find I have most of the ingredients in my cupboard
Reply
- She Likes Food says
  January 14, 2020 at 4:52 pm
  
  I’m so glad you are enjoying them!
  Reply
John Hannam says
March 7, 2020 at 1:34 am

Thanks for this! Question, how come nutrition is only listed for some recipes? Also, the sodium content is rather high and the ones that have nutrition listed… Thoughts??
Reply
- She Likes Food says
  April 27, 2020 at 4:47 pm
  
  Hi John, I haven’t had time to add the nutritional information to all my recipes yet but I’m working on it! I’ll check the sodium, I’ve heard that feedback before so I’m thinking it might be the program that I’m using.
  Reply
Mary Ann says
May 13, 2020 at 12:05 pm

I love the diversity in your recipes. With all of the allergies that are in my family, this will give me more options to cook healthy food for them. Thank you for making these recipes available to the world.
Reply
- She Likes Food says
  June 3, 2020 at 11:58 am
  
  I’m so glad to hear that!
  Reply
- Nana Monty says
  April 22, 2021 at 4:14 pm
  
  Same here!
  Reply
Becky H. says
June 2, 2020 at 1:02 am

Thank you for these recipes!! I recently became vegan and have been eating tons but really simple food! I was looking for flavorful complex meal ideas to jazz it up (not to mention add some calories)! Hitting the store tomorrow and trying many of these recipes!!!
Reply
- She Likes Food says
  June 3, 2020 at 11:45 am
  
  So glad you found this post helpful!
  Reply
Jennifer HIrayama says
July 18, 2020 at 2:05 pm

So thankful I came across your site. I though I’d print out a recipe for dinner then ended up printing a vast majority of them to try. They all look so good. Now I’m hungry and need to decide which one to start with.
Reply
- She Likes Food says
  July 24, 2020 at 4:28 pm
  
  Yah!! I hope you find some you enjoy!
  Reply
Nana Monty says
April 22, 2021 at 3:39 pm

These look SO GOOD! It’s difficult being vegan, gluten-free, soy-free AND cauliflower-free (don’t ask why), so this will help me out tremendously! I also love the fact that you can prep everything for most of these and have your meals ready 2-3 days in advance :3
Thanks so much for your hard work!
Reply
- She Likes Food says
  April 29, 2021 at 1:53 pm
  
  I’m so glad these recipes will be helpful to you!!
  Reply

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FAQs

Can you be a soy free vegan? ›

Soy is nutritious and versatile, making it a popular choice for vegans. But if you're allergic or intolerant, there are still plenty of options for you as a vegan without soy. For many vegan brands, soy is a go-to ingredient.

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Do vegans need soy? ›

Although vegans and vegetarians can meet protein needs without consuming soyfoods, their rich protein content and high protein quality make these foods valuable for those with higher protein needs such as older vegans, athletes, and those on weight reduction diets.

View Details ›

Is too much soy bad for you vegan? ›

So, stay away from soy isoflavone supplements and foods made with textured vegetable protein and soy protein isolate, found in many protein powders and nutrition bars. Still, McManus says it's okay to eat whole soy foods — like soy milk, edamame, and tofu — in moderation, several times per week.

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How to eat vegan if allergic to soy? ›

If you're looking to replace the protein that soy delivers, legumes may be your solution. Black beans, kidney beans, chickpeas, and lentils are filling and nutrient-rich ingredients that can be incorporated into salads, soups, or into mains like burritos and nachos.

Do vegans eat spaghetti? ›

Most packaged pasta—including spaghetti, penne, and more—is vegan. It's worth checking the label to be sure, as some pasta contains eggs, but most of the pasta you see on the supermarket shelves is 100% vegan!

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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)

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Can vegans eat rice? ›

Yes, absolutely! Rice is a common grain in all cooking and has a significant place in the plant-based world too. Some rice dishes may not be suitable for vegans though, so if you're eating out or following a recipe make sure there are no meat, fish or other animal products being used before you tuck in!

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What is the best meat for vegans? ›

1 Tempeh. Tempeh has become fairly standard in most supermarkets and hip all-day eateries, but what actually is it? ...
2 Jackfruit. Despite its status as a tropical fruit, jackfruit surprisingly makes another good substitute for meat. ...
4 Beans. ...
5 Seitan. ...
6 Mushrooms. ...
7 Cauliflower.

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Which country is #1 for vegans? ›

India. Three of India's major religions — Hinduism, Buddhism, and Jainism — teach the practice of ahimsa, or non-violence towards all beings. Because of this religious tradition, India has the highest percentage of vegetarians out of all the countries in the world.

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What foods can you eat without soy? ›

General guidelines for soy allergy

Foods	Allowed
Vegetables	Fresh, frozen, or canned vegetables (except those listed as not allowed) without sauces or breading containing soy ingredients
Fruit	All fresh, frozen, or canned fruits and juices processed without soy products
Beverages	Soft drinks Tea, coffee Fruit juice

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How can a vegan get enough protein without soy? ›

12 Best Protein-Rich Plant Foods that Are Soy-Free, Gluten-Free, Grain-Free and Legume-Free

Well, we are here to bust that myth!
Hemp seeds.
Pumpkin Seeds.
Quinoa.
Avocado.
Almonds.
Sunflower seeds.
One serving of sunflower seeds contains 175 calories, 5 grams of protein, 14 grams of good fats and 3 grams of fibre.

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What foods are high in soy? ›

Unfermented foods include – tofu, soymilk, edamame, soy nuts and sprouts, while fermented soy products include – miso, tempeh, natto and soy sauce. Some soy products are sources of calcium and iron – such as tofu or tempeh (made with a calcium coagulant) and calcium-fortified soy drinks.

Can I eat tofu if I'm allergic to soy? ›

People with a soy allergy should not consume soy milk, soy yogurt or ice cream, edamame, miso, tempeh and tofu. Most individuals allergic to soy can safely consume highly refined soybean oil. Ask your allergist about avoiding this ingredient.

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What does it mean to be soy-free? ›

The soy-free diet is a modification of the normal diet with the elimination of soybeans and all foods containing by-products of soybeans. Soybeans are a legume and are a staple in Asian countries.

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Can tofu be soy-free? ›

Given that soy-free tofu is primarily made with chickpea flour and water, you can expect the nutrition to be fairly advantageous. Like soy-based tofu, this varietal is naturally gluten-free. It's also very low in total fat and contains no saturated or trans fats.

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46 Soy Free Vegan Dinner Recipes (2024)

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Comments

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FAQs

Can you be a soy free vegan? ›

How can a vegan get enough protein without soy? ›

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