Unfortunately, as you may have guessed, this original formula relies heavily on animal products. If only those early eaters knew it could be even better with a completely vegan approach! This Creamy Carbonara with Coconut Bacon recipe comes from The Vegan Pasta Cookbook by Rebecca Hincke. Plant- based carbonara tastes every bite as decadent but is much healthier, easier, and comforting for everyone to enjoy.

Why You’ll Love This Dairy-Free Carbonara

Aside from being absolutely delicious, there are even more reasons to love this vegan carbonara recipe. Here are just a few!

• No raw eggs. There’s the ever-present danger of either overcooking the sauce, resulting in a curdled, scrambled egg texture, or undercooking them, which could increase the risk of salmonella. Don’t gamble with food poisoning, especially when there’s a much better alternative!
• Dairy-free. Lactose is notoriously difficult to digest, causing bloating, stomach upset, and much worse. That’s just no way to enjoy so-called “comfort food.”
• Quick and easy. Even a novice cook can get this gourmet meal on the table in 30 minutes or less.
• Gluten-free option. Don’t let food intolerances and allergies get you down; just use your favorite gluten-free noodle to make this a wheat-free treat.

Key Ingredients

What goes into a plant based carbonara, you ask? Minimal elbow grease, plenty of pasta, and some wonderfully creamy components.

Silken tofu: Instantly create a high-protein yet low-calorie base by blending silken tofu to a smooth, creamy consistency. You can find this in shelf-stable, aseptic packages or water-packed near the refrigerated produce area.

Non-dairy milk: Pick a milk, any milk, as long as it doesn’t come from a cow! Make sure it’s unsweetened and then go with your favorite, whether that’s almond, soy, hemp, oat, rice, or something else entirely.

Kala namak: Otherwise known as “black salt,” it’s a bit of a misnomer because the color is actually pink! This is the secret ingredient that creates an uncanny eggy flavor since it’s a kiln- fired rock salt infused with sulfurous aroma. You can find it in most Asian specialty markets or online.

Turmeric: Just a tiny pinch will add a sunny yellow color to anything, which helps create a convincing eggy appearance to this sauce.

White miso paste: Add volumes of umami in a tiny spoonful of this Japanese fermented soybean paste. White miso is very mild, almost sweet, and rather salty.

Spaghetti or bucatini: Any long pasta will do, but bucatini, which is essentially a narrow tube, is the deluxe option. It offers the most satisfying bite, and the open ends to allow the sauce to run through the entire length, rather than just cling to the outside.

Vegan Parmesan: Many people don’t realize that conventional Parmesan isn’t even vegetarian, let alone vegan. Traditionally, rennet is used to make the curds coagulate, which comes from the stomach lining of cows. Chose a cruelty-free option, available from many brands such as Violife, Daiya, and Follow Your Heart to bypass that issue entirely. You can also make your own Chipotle Vegan Parmesan Sprinkle from scratch using whole foods ingredients.

Coconut flakes or chips: Coconut chips will give you larger bacon bits, whereas shreds will create a finer sprinkle. Both will taste great though so you can’t go wrong with either choice!

Liquid smoke: A little bit goes a long way of this concentrated smoky flavor extract. It makes everything instantly taste like bacon, so it’s a great thing to keep in the pantry for when cravings hit.

How to Level-Up Your Vegan Pasta Carbonara

No one would complain if you stick with a simple, straight-forward tofu carbonara sauce, but you can enhance the dish with your own personal touches to make it different and exciting every time.

• Veg out! Toss in sautéed mushrooms, green peas, roasted asparagus, cherry tomatoes, corn kernels, or any of your other favorite veggies to add more color, flavor, and nutrition.
• Bring the heat. For those who like it hot, try adding a drizzle of sriracha, a pinch of red pepper flakes, or a dollop of harissa for a spicy finish.
• Crunch time. Add more textural contrast by adding a handful of crunchy chickpeas, sliced almonds, or crushed kale chips on top.
• Pair with a side salad. If you want to get your greens but keep them separate, this dish pairs beautifully with a simple spinach or arugula salad dress with olive oil and balsamic vinegar.

How to Use Leftover Carbonara Sauce

If you’re making the dish in advance, it’s a great idea to prepare the sauce and keep it separately in an airtight container in the fridge until ready to use. It’s so delicious all by itself though, there are plenty of other ways to enjoy it without noodles:

• Spread on top of pizza as an easy white sauce
• Poured over a vegan “eggs” Benedict instead of the typical hollandaise sauce
• Mix in fresh dill and lemon zest to create a party-ready dip or dressing
• Swirl into creamy soups for a truly luxurious spoonful
• Stir it into cooked rice to make a shortcut risotto

Dairy-free Carbonara FAQs

More Deliciously Dairy-Free Pasta Recipes

• Creamy One-Pot Pasta
• Instant Pot Pasta With Vegan Meatballs
• Walnut Pesto Pasta
• Creamy Hummus Pasta With Sun-Dried Tomatoes
• One-Pot Vegan Enchilada Pasta

Print

Dairy-Free Carbonara (Made With Silken Tofu)

Whether you’re staying in for date night or just want a comforting and tasty meal, this dairy-free carbonara will hit the spot! Creamy, egg-y, and topped with a nice element of crunch from savory coconut bacon, this is one pasta dish you’ll never get tired of.

Course dinner

Cuisine Italian

Keyword dairy-free carbonara, egg-free carbonara, vegan carbonara, vegan pasta dish

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 3 servings

Calories 632kcal

Author Rebecca Hincke

Ingredients

For The Sauce:

• 10½ ounces silken tofu, drained 297 grams
• ¼ cup unsweetened nondairy milk (oat, soy, or almond) 60 ml
• ¼ teaspoon kala namak
• ¼ teaspoon flaked sea salt
• ¼ teaspoon garlic powder
• ¼ teaspoon ground turmeric
• 2 teaspoon of white miso paste 12 grams

For The Pasta:

• 10 ounces dried spaghetti or bucatini 283 grams
• 4 tablespoons vegan Parmesan, grated (optional) 25 grams
• 1 cup pasta cooking water (as needed) 240 ml

For The Coconut Bacon:

• ¾ cup unsweetened coconut flakes or chips 90 grams
• 2 tablespoons of tamari or soy sauce 30 ml
• ½ tablespoon of olive or vegetable oil 8 ml
• 1 teaspoon maple syrup or brown sugar
• 1 teaspoon liquid smoke
• ¼ teaspoon smoked paprika
• ¼ teaspoon pepper
• Pinch sea salt

To Serve:

• Salt to taste
• Pepper to taste

Instructions

• For the sauce, in a blender, combine the tofu, nondairy milk, kala namak, sea salt, garlic powder, turmeric, and white miso paste, and blend until smooth.
• Put the pasta on to cook in a pot of boiling, salted water. Cook to al dente, then drain and reserve 1 cup (240 ml) of pasta cooking water.
• Transfer the pasta back to the pot and add in the Parmesan (if using) and sauce. Stir together over low heat, until the Parmesan has melted and the sauce is thick and gooey, adding pasta cooking water as needed to loosen the sauce to your liking (you may not need to use all of it).
• Preheat the oven to 325°F (160°C). Add the coconut to a mixing bowl. Whisk together the tamari, olive oil, maple syrup, liquid smoke, paprika, pepper, and salt, and pour it over the coconut. Stir everything together, until the coconut is fully coated in the sauce, then spread the pieces evenly on a large baking sheet lined with parchment paper. The more you can separate the coconut pieces, the more they will crisp up while cooking.
• Bake them for about 20 minutes, until well toasted and crispy, stirring the pieces every 5 minutes to get an even toast and keep them from burning. Transfer to a bowl to cool before using.
• Serve and top with Coconut Bacon and salt and pepper.

Nutrition

Calories: 632kcal | Carbohydrates: 86g | Protein: 21g | Fat: 23g | Saturated Fat: 14g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Sodium: 1153mg | Potassium: 585mg | Fiber: 8g | Sugar: 8g | Vitamin A: 164IU | Vitamin C: 2mg | Calcium: 100mg | Iron: 4mg

This dairy-free carbonara recipe was reprinted with permission from The Vegan Pasta Cookbook by Rebecca Hinke. Copyright © 2022 by Page Street Publishing Co. Photography by Rebecca Hinke. Reproduced by arrangement with the Publisher. All rights reserved. Many thanks to Jessica Sabbagh and Sarah Hudson for recipe testing.

The post Dairy-Free Carbonara (Made With Silken Tofu) appeared first on World of Vegan.

So where are soft pretzels from? These delicious treats are the result of an Americanized German tradition, and we couldn’t be happier it took place. Life is much better with pretzels in it. Don’t you think? Let’s dive right into these soft pretzels from the Cravings Made Vegan cookbook! 

How Are Soft Pretzels Made?

Ok, it’s not exactly the quickest recipe, but I promise it is so worth it! Be prepared to follow this recipe to the T because baking the soft pretzels alone won’t cut it. Two vital steps are uber important to make a pretzel a pretzel.

First, you have to let the dough shapes grow for a few hours, and then you boil the soft pretzels in water with baking soda. Sounds like a lot, but if you plan ahead and calculate a few hours in between you start until you put them in the oven, it won’t seem so daunting. 

Can you imagine what your house will smell like after baking these? Buttery and salty dough heaven! These soft pretzels would be perfect for making before a get together with friends or to take them for a picnic day out. I am sure they wouldn’t last an hour! They are truly irresistible! You’ll know what I’m talking about once you make them.

Ingredient Notes

You don’t need much to make these tasty vegan pretzels! Here are the key ingredients:

• All-Purpose Flour (and a bit more for dusting)
• Instant Yeast -This quick-acting yeast contributes to the soft and fluffy texture of the pretzels, allowing for a shorter rise time.
• Salt – Enhance the flavor of the pretzels with a small amount of salt in the dough.
• Olive Oil – Extra oil is used to coat the dough, preventing it from drying out during the rising process.
• Baking Soda – Essential for the alkaline bath, baking soda gives the pretzels their distinctive chewy exterior and helps in achieving the classic pretzel color during baking.
• Coarse Salt – Don’t forget to sprinkle coarse salt on top of the pretzels before baking!

For exact measurements and details on the optional vegan cheese dip, scroll to the recipe card below!

What To Dip Soft Pretzels In?

These soft pretzels would be amazing with the cider cheese dip but, to be honest, they are amazing on their own! Skipping this dip makes the recipe simpler, and you’ll need a lot fewer ingredients. So enjoy the bites alone (or with some mustard) if you prefer.

If you choose to dip them but don’t want the hustle of making the cheese sauce you can try to get a store bought vegan dip or create your own simple sauce. 

Frequently Asked Questions

More Vegan Appetizer Recipes to Try

• Football Puff Pastries
• Colorful Hummus Crostini
• Vegan Pizza Roll-Ups
• Super Easy No-Wait Vegan Cheese Log
• Epic Hummus Board
• Vegan Cauliflower Wings

Print

Vegan Soft Pretzel Bites with Cheese Dip

Cider, cheese, and pretzels. So wrong, yet so beautifully right. These vegan Soft Pretzels with Cheese Dip will keep your friends coming back for more. Add them to our deliciously tangy cider cheese dip, and you will never be lonely or hungry again.

Course Appetizer, Snack

Cuisine American, German

Keyword soft pretzels, vegan cheese dip, vegan soft pretzels

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour

Servings 3

Calories 273kcal

Author Bianca Haun & Sascha Naderer

Ingredients

for soft pretzels

• 1¼ cups all-purpose flour and a bit more for dusting
• ½ teaspoon instant yeast
• ⅛ teaspoon salt
• 1 teaspoon olive oil and a bit more to coat the dough
• ⅓ cup water + 3 cups divided
• 1½ tablespoons baking soda
• 2 teaspoons coarse salt

for cheese dip

• 1 tablespoon coconut oil melted or vegan butter
• ¼ teaspoon salt to taste
• ⅛ teaspoon turmeric powder
• ⅛ teaspoon curry powder
• 1 tablespoon all-purpose flour
• 1 tablespoon nutritional yeast
• ¼ cup cider if you don’t have any, mix apple juice and sparkling water
• ½ teaspoon maple syrup

Instructions

For soft pretzels

• Combine the flour, instant yeast, and salt in a mixing bowl. Add olive oil and 1⁄3 cup water. Mix and knead by hand until a soft dough forms or put all the ingredients in a kitchen machine and let the machine knead the dough for you. This will take 4 to 5 minutes. Fine-tune the mixture: If it’s too sticky, add more flour. If it’s too crumbly, add more water.
• Coat the ball of dough with a drizzle of olive oil. Cover the bowl with a clean kitchen towel and let the dough rest in a warm spot for 2 to 3 hours (depending on room temperature) until it doubles in size.
• Preheat the oven to 400°F/200°C.
• Divide the dough into 4 equal parts, roll them into ropes, and cut them into bite-sized pieces.
• In a medium-sized pot, bring the remaining 3 cups water to a boil. Add in the baking soda and stir to combine.
• Work in batches to cook all the pretzel bites in the baking soda bath for 1 minute. Then, transfer them to a baking tray lined with parchment paper and sprinkle them with pretzel salt.
• Bake them in the oven for 15 to 20 minutes until golden and serve with a side of cider cheese dip. You’ve waited long enough. Dig in!

For cheese dip

• Heat the coconut oil or butter in a small pot over low heat. Add the salt, turmeric powder, and curry powder. Add in the flour and whisk. Add nutritional yeast and whisk again until clumpy.
• Add in the cider and maple syrup and whisk on low heat for a few minutes until creamy. If it gets too thick, add more water or cider and whisk again to make it smooth and creamy. Set aside until pretzel bites are ready to serve.

Nutrition

Calories: 273kcal | Carbohydrates: 45g | Protein: 8g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Sodium: 3487mg | Potassium: 148mg | Fiber: 3g | Sugar: 1g | Vitamin A: 2IU | Vitamin C: 0.04mg | Calcium: 14mg | Iron: 3mg

About The Authors

Cravings made vegan is Bianca Haun & Sascha Naderer’s second vegan cookbook. This vegan foodie couple is passionate about sharing their amazing recipes with the world. Bianca started by sharing her vegan ideas on the Elephantastic Vegan Blog, and her creations are seriously addictive! Sascha, on the other hand, is a fan of easy recipes that cook themselves, which makes him Bianca’s perfect cooking partner in crime, complementing each other so well.

This book seriously is fantastic! All of the vegan versions of your dream comfort non-vegan foods are in here. I promise! Philly cheesesteak, lasagna, corndogs, pannacotta… should I stop? You will fall in love with these creations. 

Go get your own copy of the book here!

We want to thank our amazing recipe testers, J.J Steele, Taylor Gillespie, and Anne Sparks. 

Vegan soft pretzels with cheese dip recipe excerpted from Cravings Made Vegan: 50 Plant-Based Recipes for Your Comfort Food Favorites by Bianca Haun and Sascha Naderer with permission from Skyhorse Publishing, Inc. Photos by Bianca Haun and Sascha Naderer.

The post Vegan Soft Pretzel Bites With Cheese Dip appeared first on World of Vegan.

Why You’ll Score Big With This Vegan Football Appetizer

Finger food is always your best bet when it comes to party starters. Forget the forks and fall in love with this catch!

• Meant for a crowd. Each batch easily makes 15 – 20 mini football pastries, depending on the size of your cookie cutter. It’s a great way to stretch your ingredients and make sure no one walks away hungry.
• Fast and easy. They only take 20 minutes to bake and come together in a flash. You can even enlist the kids to help with the assembly process to speed things along.
• High in protein. Vegan ground meat tastes just like conventional beef and is an equally rich source of complete protein. That means you could turn these appetizers into a meal with some veggies to round out your plate!

Key Ingredients

Just eight ingredients, not counting water, stand between you and snacking satisfaction. Here are the essentials you need to stock up on:

Vegan ground meat: One of the most popular meat alternatives on the market, there’s no end to vegan options for ground beef! Use any brand you prefer, fresh or frozen and thawed, or make your own from TVP, crumbled tempeh, seitan, lentils, and/or nuts.

Onion: Start by sautéing an onion and your kitchen will instantly smell amazing. Yellow is fine here, but you can use white or red, or switch things up with shallots or leeks for a change of pace.

Garlic: There’s no thing as too much garlic. Consider the two cloves listed here as a starting suggestion; add to taste.

Green peas: For a pop of color and vegetable infusion, frozen peas are the perfect mix-in. Kids won’t even know they’re eating their veggies hidden inside these vegan super bowl snacks!

Puff pastry: The real star of the show, frozen puff pastry takes all the hassle out of prep work. Read on to learn more about this essential staple.

Flour: Regular all-purpose will do the trick here unless you need a gluten-free option. You can use white rice flour or potato starch in that case, since it only takes a small amount to prevent the pastry from getting too sticky.

Coconut oil: Add richness and shine with just a little dab! You could substitute melted vegan butter or simply olive oil if you’d prefer.

Is Puff Pastry Vegan?

Traditionally, puff pastry is a type of laminated dough, made with many thin layers of butter. This is still true for some high-end bakeries and gourmet grocers, but many more storebought options are now “accidentally” vegan! Always read labels to verify, since formulas are liable to change at any time.

Brands Of Vegan Puff Pastry

Availability will vary depending on your location and the season, since some view puff pastry as a holiday item only. Here are the best vegan choices found in the US:

• Pepperidge Farm Puff Pastry
• Jus-Rol Puff Pastry
• Schar Puff Pastry (Gluten Free)
• Aussie Bakery Puff Pastry
• Pampas Puff Pastry Sheets

Where to Buy Vegan Puff Pastry

Most mainstream grocery stores should have at least one option readily available in the freezer section, while more specialized varieties and brands can be purchased online. When in doubt, start your hunt here:

• Target
• Walmart
• Whole Foods
• Sprouts Farmers Market
• Safeway/Randall’s
• Albertson’s
• HEB
• Amazon Fresh

Step-By-Step Instructions

Here’s the rundown on how to make these vegan game day puff pastry footballs!

Step 1: Prepare the vegan ground meat according to the package instructions. In a sauté pan, heat oil, sauté onion and garlic until translucent, then add frozen peas and cook until warmed. Add the vegan ground meat, cook for 4 minutes, remove from heat, and set aside.

Step 2: Sprinkle flour over a flat surface, and using a rolling pin, roll puff pastry sheets until they are twice their original size. Cut out football shapes of uniform size and place half on a lined or greased baking sheet.

Step 3: Brush a thin layer of melted coconut oil along the edges of the dough on the baking sheet. Spoon taco meat onto the center of each pastry piece, leaving a 1/2-inch border for sealing.

Step 4: Cut lace marks into the remaining football-shaped pastry pieces (these will be the tops). Place them atop the bottom dough, covering the plant-based meat filling, and seal tightly using a fork to crimp the edges together. Brush the tops with coconut oil and bake for 20 minutes until golden. Remove from the oven and enjoy as soon as they cool!

Tips For Success

Puff pastry is the Swiss army knife of appetizers and desserts, savory and sweet. You don’t need any baking experience to transform it into impressive treats! If this is your first time working with it, here’s how to use puff pastry like a pro:

1. Let the package of frozen puff pastry thaw completely before working with it; either in the fridge overnight, or on the counter for 1 – 2 hours. If it’s still partially frozen when you unfold it, it’s more likely to crack or tear.
2. Lightly flour both the counter and the top of the dough so it doesn’t stick to either your working surface or the rolling pin. You may need to reapply as you work.
3. Be careful not to over-stuff each football hand pie. Make sure the edges are sealed with a fork all the way around to prevent the filling from leaking out.
4. Brush the tops with coconut oil right before baking to ensure a brilliant golden-brown finish.

Flavor Ideas And Adaptations

The real beauty of such a simple, foolproof formula is that it’s ideal for putting your own unique spin on. Here are a few winning ideas to pump up the flavor:

• Cheese pizza: Add shredded vegan mozzarella and marinara sauce or sundried tomatoes.
• Smoky BBQ: Add smoked paprika and your favorite BBQ sauce.
• Yellow curry: Add madras curry powder and cayenne pepper for an extra kick.
• Breakfast bites: Swap the vegan ground meat for crumbled or chopped vegan breakfast sausage and use diced potatoes or shredded hash browns instead of peas.

Alternate Shapes

If it’s not game day, you can use any cookie cutter shape you like, not just footballs! In fact, you don’t need cookie cutters at all. You can simply cut squares with your knife or use a drinking glass as a template to make circles. For more festive ideas, consider:

• Hearts for Valentine’s Day
• Trees for Christmas
• Stars for Hanukkah
• Four-leaf clovers for St. Patrick’s Day

More Vegan Super Bowl Snacks You’ll Love

• Vegan Buffalo Cauliflower Wings
• Vegan Bagel Bites
• Poppin’ Vegan Jalapeno Poppers
• Vegan Soft Pretzels with Cheese Dip
• Crispy Air Fryer Potato Wedges

Print

Football Puff Pastries

Get ready for game day with these football puff pastries! Fill vegan puff pastry with vegan ground meat and veggies and you'll score big in the flavor department!

Course Appetizer

Cuisine American

Keyword football hand pie, football puff pastry, vegan hand pie, vegan puff pastries

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 15 pastries

Calories 210kcal

Author Michelle Cehn | World of Vegan

Equipment

• football cookie cutters

Ingredients

• 1 package vegan ground meat any brand will work
• 1 cup hot water
• 2 tablespoons oil
• ½ yellow onion diced
• 2 cloves garlic minced
• ½ cup frozen peas
• 2 sheets puff pastry one standard package (most are accidentally vegan), thawed according to package instructions
• Flour for dusting surface
• 1 tablespoon coconut oil melted

Instructions

• Prepare vegan ground meat per package instructions.
• In a saute pan, heat oil, add onion and garlic, and cook until translucent. Add frozen peas and cook until warm. Add vegan ground meat and cook for 4 minutes, remove from heat, and set aside.
• Preheat oven to 400F. Sprinkle flour over a flat surface. Using a rolling pin, roll out puff pastry sheets until they’re 2x as large as its original size. Cut football shapes (any size as long as they’re uniform) out of the dough and lay half of the footballs on a lined or greased baking sheet.
• Using your finger, rub a very thin layer of melted coconut oil along the edges of the dough on the baking sheet. Add taco meat to the center of each piece of pastry dough leaving 1/2 inch clear for sealing the bottom dough to the top.
• Slice football lace marks into the remaining football-shaped pastry dough pieces (these will be the tops). Place on top of the bottom pastry dough, covering the plant meat filling, and seal tightly using a fork. Push down hard with the fork prongs to crimp or the dough may not stay closed. Brush top with coconut oil and bake for 20 minutes until golden. Remove from the oven and enjoy as soon as they cool!

Notes

This recipe makes about 15-20 football puff pastries depending on your football cookie cutter and how thin you roll the puff pastry. We used the big and medium size of these cookie cutters.

Nutrition

Calories: 210kcal | Carbohydrates: 16g | Protein: 3g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Sodium: 83mg | Potassium: 39mg | Fiber: 1g | Sugar: 1g | Vitamin A: 37IU | Vitamin C: 2mg | Calcium: 7mg | Iron: 1mg

Photos by Michelle Cehn, all rights reserved.

The post Football Puff Pastries (Easy Vegan Game Day Appetizer) appeared first on World of Vegan.

What’s more is that we’ve also got a delightful vegan ranch dip recipe that’ll blow the store-bought options out of the water. 

If you love cauliflower as much as me, you’ll also love roasted cauliflower steaks, vegan cauliflower tacos (great for parties as well), and this easy squash and cauliflower soup.

Why This Is The Best Cauliflower Wings Recipe

If you could only pick one vegan cauliflower wing recipe to try, make it this one! I will never make another wing recipe again because these are already perfection. Here’s why they’re the best:

• Easy to Make – Minimal ingredients and simple steps make this recipe a breeze, perfect for both novice and experienced cooks!
• Golden and Crispy – Achieve a satisfying crunch with a perfect balance of breading and baking, ensuring a delightful texture in every bite.
• Perfect for parties – These cauliflower wings are a great finger food for parties. Serve them with toothpicks and dipping sauce!
• Crowd-pleasing – They’re gluten-free, dairy-free, nut-free, and vegan! Anyone can chow down on these tasty treats without worry. The only thing you’ll need to worry about is if you made enough!

Ingredient Notes

For the Wings

• Cauliflower—Use fresh cauliflower and chop into uniform-sized florets for consistent baking. If you must use frozen, make sure to thaw first and pat dry with a clean lint-free kitchen towel to prevent them from becoming soggy.
• White rice flour—Or regular all-purpose flour works too. This helps to thicken the batter and crisp up into golden deliciousness!
• Vegan wing sauce—I used Frank’s Red Hot which is easy to find at more grocery stores.

For the Dipping Sauce

• Vegan mayo—Choose any plant-base mayonnaise to create a creamy base for the ranch dip.
• Vegan sour cream—Opt for a dairy-free sour cream alternative for richness and tanginess.
• Vegan Worcestershire sauce—Ensure your Worcestershire sauce is vegan-friendly. If you can’t find any, feel free to omit it.
• White vinegar—Adds a touch of acidity to balance out the richness.
• Fresh herbs—Dill, parsley, and chives add tons of flavor to this vegan ranch dip. You can use dried herbs, but you’ll need to adjust the amount 3:1 fresh to dry.

How to Make Vegan Cauliflower Wings

Vegan wings are easy to make and incredibly delicious with just a few simple ingredients! All you need is some cauliflower, seasonings, and your favorite vegan buffalo sauce.

Step 1: Start by preheating your oven to 400 degrees F and line a baking tray with parchment paper.

Step 2: Wash the cauliflower and chop it into florets. You can make them bigger or small depending on your preference of wing size.

Step 3: Combine the water, flour and dry ingredients into a large bowl to make a batter.

Step 4: Dip the cauliflower florets into the batter to thoroughly coat and then place on the prepared baking tray.

Step 5: Bake in the oven on the center rack until they are slightly golden brown on top. Meanwhile, prepare the vegan ranch dressing by whisking all ingredients together well in a large bowl.

Step 6: When the wings are ready, toss them in your choice of wing sauce to evenly coat. Return wings to the oven for another 5 minutes to crisp up.

Serve your vegan chicken wings with the vegan ranch dip and enjoy!

Expert Tips

• To help the batter stick better to the cauliflower wings, pat dry your cauliflower first after washing. If they’re dripping with water it will dilute the batter and take longer for the wings to crisp up in the oven.
• Space your vegan wings out evenly on the baking tray so that they evenly coat. You can also cook these in an air fryer for even less time! Spread them out evenly and cook for 10-15 minutes, flipping halfway.

Servings Suggestions and Variations

If you’re looking to make a little more of a meal out of your vegan buffalo cauliflower wings and ranch dip or want some ideas to make it your own, don’t fret! We’ve got some wonderful suggestions for you right here:

• Snack With a Wrap– This Rainbow Lavash Wrap will make an excellent (and beautiful) addition to your plate! You could even throw some of the buffalo cauliflower wings into it for some truly miraculous flavor moments.
• Party With Pasta – Cold pasta can be a real treat and our Fresh Picnic Pasta Salad is a great way to make more of a meal with your buffalo cauliflower wings.
• Game Day Spread – Make a full spread of vegan party appetizers to please a crowd. Along with these buffalo cauliflower wings, serve some football puff pastries, Hasselback potatoes, herbed polenta fries, and vegan pretzel bites.
• BBQ-Flavored – Much like these Barbecue Seitan Wings, you can add a delicious BBQ sauce to these cauliflower wings instead of buffalo sauce.
• More Dipping Sauces – You can never have too many options when it comes to dipping these vegan cauliflower wings! Try this creamy dill dressing or this vegan buffalo queso cheese dip to double down on the buffalo flavors!

Storage

Since cauliflower has high water content, these wings are best eaten right out of the oven but if you find yourself with leftovers, stick them in an airtight container and keep in the fridge for a few days.

To reheat, the oven is best for maintaining crispiness. Place them on a baking sheet and bake for about 5 minutes at 350 degrees F until heated through. An air-fryer also works well for reheating. For something faster, microwaving is fine, too. The cauliflower wings just won’t be as crispy as when first baked.

Frequently Asked Questions

Print

Vegan Buffalo Cauliflower Wings

These vegan cauliflower buffalo wings make a perfect game-day snack, and once you try them, you'll be hooked for life. They are gluten-free and of course, vegan!The ranch dip is especially delicious. I know it takes a little extra time to whip it together yourself (rather than using a store-bought option) but it will be worth it, I promise!

Course Appetizer, Snack

Cuisine American

Keyword appetizer, buffalo, cauliflower, gluten free, spicy, vegan wings

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 8 -10 servings

Calories 338kcal

Author Alex Thomopoulos

Ingredients

Vegan Wings

• 2 medium cauliflower heads (about 2 lbs each) chopped into florets
• 1 cup white rice flour
• ¼ teaspoon salt
• ¼ teaspoon paprika
• ¼ teaspoon garlic powder
• 1 cup water
• 1 12-ounce bottle buffalo wing sauce I used Frank’s Red Hot which is available at most supermarkets

Vegan Ranch Dip

• 1 cup vegan mayo
• ½ cup vegan sour cream
• 1 teaspoon vegan Worcestershire sauce
• 1 teaspoon white vinegar
• 1 tablespoon fresh dill chopped
• 1 tablespoon fresh chives chopped
• ¼ cup fresh parsley chopped
• 1 clove garlic minced
• ⅛ teaspoon cayenne pepper
• ½ teaspoon black pepper

Instructions

• Preheat your oven to 450°F and prepare a baking sheet with parchment paper.
• Combine the water, white rice flour, salt, paprika, and garlic powder in a large bowl. Whisk together to combine.
• Thoroughly coat the cauliflower florets with the batter and place on the prepared baking sheet, evenly spaced out.
• Bake on the center rack for 18-20 minutes, until they are slightly brown on the top.
• Meanwhile, prepare the vegan ranch dip. Add all of the ingredients to a bowl and mix well to combine. Set aside.
• Remove cauliflower wings from the oven and coat them in buffalo sauce. For best results, pour the sauce into a bowl and carefully dip each cauliflower into the sauce using a slotted spoon or fork (cauliflower will be hot).
• Return buffalo cauliflower back into oven to crisp up for another 5 minutes.

Video

Notes

Tip – If you don’t have white rice flour, it is fine to use regular flour if gluten-free is not a necessity for you.

Storage – Store leftover vegan wings in an airtight container in the refrigerator for up to 4 days.

Nutrition

Calories: 338kcal | Carbohydrates: 31g | Protein: 5g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 0.2g | Sodium: 361mg | Potassium: 491mg | Fiber: 4g | Sugar: 5g | Vitamin A: 331IU | Vitamin C: 74mg | Calcium: 40mg | Iron: 1mg

Vegan Buffalo Cauliflower Wings recipe by Alex Thomopolous for World of Vegan. Photos by Amanda McGillicuddy. Copyright of World of Vegan, all rights reserved.

The post Vegan Buffalo Cauliflower Wings appeared first on World of Vegan.

If you’re feeling adventurous, you must try our homemade Vegan Caesar Dressing recipe. All you need are a few simple staple ingredients like olive oil, lemon, and garlic to whip up a mouthwatering masterpiece that rivals any store-bought option. This dressing will jazz up your salad like nobody’s business!

So, lettuce celebrate maximum flavor and minimize cruelty with this fantastic and flavorful plant-based Caesar dressing!

Is Caesar Dressing Vegan?

Nope. Traditional Caesar dressing has fishy stuff and eggs, so it’s far from vegan! But fear not, friends, there are super delicious vegan versions using oil (or cashews), lemon, savory spices, and no animal products in sight. Just be mindful when you’re out and about enjoying your salad.

Ingredients to Avoid

Choosing a creamy salad dressing is sometimes tricky. Although a label will say ‘dairy-free’, that doesn’t mean it’s vegan. A quick tip is to search for words like ‘plant-based’ or ‘vegan’, as well as checking the ingredients carefully. Here are ingredients to look out for when buying Caesar dressing:

• Eggs – This is the trickiest one, though you would think it would be a no-brainer. Usually egg yolks are used in traditional caesar dressing, so be careful.
• Anchovies – These are, of course, fish, and you might want to steer clear. Instead, use look for a seaweed alternative for that same flavor.
• Cheese – Most classic Caesar dressings include dairy-filled parmesan cheese. Keep an eye out for vegan parmesan on the ingredients list instead.
• Worcestershire Sauce – Sometimes a substitute for anchovies, this is an anchovy-based sauce. Although it’s not used in prepackaged dressings, Annie’s vegan worcestershire sauce is a great option if you’re making your own!
• Mayonnaise – This is a mixture of oil and egg yolks. If you can find one that uses a plant-based mayo as the base, then go for it!

Why You’ve Got to Try This Vegan Caesar Dressing Recipe

This vibrant vegan recipe lets you enjoy the classic taste of lush and creamy dressing without any harm to animals. It’s also fun to make, super versatile, and allows you to choose exactly which whole plant foods are in the finished product. You’ll seriously love it!

• Easy Peasy Prep: Whipping up vegan Caesar dressing is a breeze – just toss a few ingredients in a mason jar, shake, and voila! A tasty, hassle-free dressing for your salads.
• Healthy Vibes: Packed with plant-based ingredients, this dressing often offers a lighter and healthier alternative so you can feel good about what you’re eating.
• Allergy-Friendly Fun: Perfect for those with dairy or egg allergies, vegan Caesar dressing opens up a world of flavor for everyone to savor without worries.
• Flexible Flavors: You’re able to add exciting twists to the recipe, like garlic, capers, or nutritional yeast, turning your plant-based Caesar salad into a choose-your-own-flavor adventure!

Best Vegan Caesar Dressing Brands

Finding delectable plant-based Caesar dressing options was surprisingly easy. From creamy cashew blends to zesty lemon-infused varieties, these delicious vegan alternatives are both flavorful and cruelty-free. You’re sure to discover a new favorite from this list!

Cleveland Kitchen

The vegan, gluten-free Caesar dressing has a fantastic burst of flavor! Cleveland Kitchen combines zesty herbs and a touch of mustard for a rich and creamy topping. Create the most delicious salads with this tangy and satisfying dressing for a perfect plant-based twist.

Daiya

This dairy-free Creamy Caesar from Daiya offers a scrumptious blend of savory goodness to any salad. It’s got a creamy and tangy taste that’s sure to delight. Enjoy a burst of flavor in every bite with this classic, gluten-free and non-GMO dressing.

Fody

If you suffer from a sensitive gut, this low FODMAP, vegan Caesar dressing is the perfect choice. It’s free of GMOs, garlic, gluten, and is also keto-friendly. With a perfect balance of savory and creamy, it’s a delicious choice for those seeking a flavorful and digestive-friendly dressing.

Follow Your Heart

FYH’s Organic Vegan Caesar Dressing is a delectable blend of tangy taste and creamy texture. Crafted with high-quality ingredients, it offers the classic Caesar flavor without any compromise on taste. It’s also kosher, gluten-free, and preservative-free.

Gotham Greens

Vegan Caesar Dressing and Dip by Gotham Greens is a savory harmony of fresh ingredients, delivering a burst of flavor to elevate your salads. With its plant-based ingredients, it’s a delicious choice for those seeking a dairy and egg-free dressing option. We love that this dressing has a touch of miso and Dijon mustard with no gluten or sugar added.

Mother Raw

Mother Raw’s organic and vegan Caesar Dressing has the best combination of creamy texture and bold flavors. Made with wholesome ingredients, it’s a delicious choice that caters to both taste and a commitment to natural goodness. Free from gluten, peanuts, soy, canola, and any artificial colors, flavors, or preservatives.

Organicville

An incredibly tasty vegan Caesar Dressing! Organicville offers a tantalizing blend of organic ingredients, creating a creamy symphony for your salads. This organic dressing is gluten-free and Whole 30 approved with no added sugar.

Plant Perfect

This palm oil-free dressing from Plant Perfect is a flavorful option for any salad. Using sunflower oil, mustard, and garlic as a base, it really packs a punch. Free of hydrogenated fats, high fructose corn syrup, and bleached or bromated flour.

Primal Kitchen Plant-Based

An avocado oil-based dressing that is fully plant-based and fantastic. Here’s what not included in their recipe: gluten, soy, canola, sugar, and dairy. This rich and yummy dressing is Whole 30 approved, KETO, and vegan. You can use it as a dressing, as well as a marinade on salads, for crudités, and roasted vegetables.

Trader Joe’s

A must-try vegan dressing! It’s creamy and zesty and transforms salads with a burst of flavor. Made with simple plant-based ingredients, it’s an easy way to elevate your greens. We love how affordable this dressing is, especially with the added umami bonus of white miso!

Vegan Caesar Salad Dressing FAQs

Make Your Own Easy Vegan Caesar Dressing at Home

Level up your salad mastery with a DIY adventure into concocting the perfect Homemade Vegan Caesar Dressing! Gather a bottle of olive oil, squeeze in some lemony goodness, toss in a garlic clove, and voilà—create a creamy, cruelty-free delight that turns every salad into a flavor-packed sensation.

Print

Vegan Caesar Dressing

Creamy cashews blended with zesty lemon, garlicky goodness, and a sprinkle of nori flakes unite in this Vegan Caesar Dressing, creating a plant-powered symphony for your taste buds. Perfect as an appetizer or full meal salad for yourself!

Course Condiment

Cuisine American

Keyword vegan caesar dressing

Prep Time 4 minutes minutes

Mixing Time 1 minute minute

Total Time 5 minutes minutes

Servings 4

Calories 123kcal

Author Allison Rivers Samson

Equipment

• Blender
• Mason Jar or other container with lid for storing

Ingredients

• ¼ cup olive oil
• 1 clove garlic
• 1½ tablespoons lemon juice freshly squeezed
• 1 teaspoon nori flakes toasted
• 1 teaspoon capers
• ½ teaspoon salt
• ¼ teaspoon black pepper freshly ground
• ¼ teaspoon Dijon mustard

Instructions

• Add all ingredients to a blender and process until completely combined.
• Serve over romaine lettuce and refrigerate any leftovers.

Notes

• Double It Up: Make a double (or triple!) batch to make sure you have leftovers for another day. 
• To Nori or Not to Nori: If that seaweed flavor is not your favorite, feel feel to substitute a few teaspoons of nutritional yeast instead. 
• Olive Oil is Optional: You can swap out the olive oil for any oil of your choice. For a lighter flavor and texture, choose sunflower oil. All-purpose vegetable oil works great, too. 

Nutrition

Calories: 123kcal | Carbohydrates: 1g | Protein: 0.2g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Sodium: 309mg | Potassium: 16mg | Fiber: 0.1g | Sugar: 0.2g | Vitamin A: 66IU | Vitamin C: 3mg | Calcium: 4mg | Iron: 0.1mg

The post Vegan Caesar Dressing appeared first on World of Vegan.

Growing kids especially need almost continuous access to stay full and focused, fueling a full day of work or play. It’s also a great opportunity to sneak more vitamins and nutrients into your picky eaters, simultaneous staving off the impulse to overeat at mealtimes. When energy levels run low, a quick bite can be a real lifesaver.

Unfortunately, it’s not always easy to navigate around the junk food out there, especially when cravings strike. There’s nothing wrong with an occasional treat, but things like chips and cookies should be the exception rather than the rule.

Avoid the pitfalls of processed foods, get out of your snacking rut, and rediscover the fun of healthy snacking all over again. Just a little bit of planning can take the stress out of that midday break.

Easy Vegan Kids Snack Ideas

The best snacks for kids will always be fresh, whole foods. Sugar, fat, and salt are non-issues when you’re serving up the basics, like cut apples and baby carrots. That doesn’t mean it needs to be boring, though! Get everyone on board by dressing up fruits and veggies with sauces and dips, playful presentations, and crave-worthy flavors. Try fun lunchboxes to make snacking more fun!

Here are a few healthy snacks you can whip up anytime, no recipes required.

• Fruit
• Hummus with carrot sticks
• Sliced apples with peanut butter
• Dates stuffed with nut butter
• Fruit kebabs
• Nuts (cashews, peanuts, seasoned walnuts, etc.)
• Trail mix
• Refried bean quesadilla or mini burritos
• Ants on a log (celery with peanut butter and raisins)
• Smoothies
• Popcorn
• Edamame in pods
• Sliced bell pepper (with vegan ranch dip)

Vegan Snack Recipes for Kids

Great snacks shouldn’t take a lot of time, effort, or money. Here are some delicious ideas that anyone can make!

Green Blender Muffins (with Spinach and Banana)

If you’re struggling to get your kid to eat their greens, whip up a batch of these green blender muffins! You can call them “Monster Muffins” or “Dino Muffins” to make them extra-fun. These are great for toddlers, growing kids, and even babies trying Baby Led Weaning. You can make a batch and freeze them and pull them out for a secretly healthy quick breakfast, snack, or lunchbox addition.

Air Fryer Tofu Cubes

These tofu snacks are encrusted with nutritional yeast, known by some as vegan catnip. You might not normally think of bean curd as prime snacking material, but these buttery, cheese little cubes are an excellent high-protein alternative to plain popcorn. Especially when you want something more substantial between meals, this is the recipe to eat on repeat.

Vegan Bagel Bites

These easy vegan bagel bites take the universally beloved flavors of cheese pizza and transform it into an almost instant treat. They’re ready in minutes, freezer-friendly, and great for packed lunches too.

Roasted Chickpeas

These roasted chickpeas are insanely addictive and stunningly healthy! All you need are beans and a handful of spices to create a crunchy savory sensation.

Sweet Potato Fries

If your kiddo loves french fries, try making them a bit healthier by using sweet potatoes! Sweet potatoes contain far more nutrition than white potatoes, and they arguably taste even better. These will never steer you wrong as a side, starter, or snack. They’re a snap when made in the air fryer, and much healthier than anything deep fried. Save the oil and load up on flavor instead.

Date & Walnut Healthy “Cookie Dough” Truffles

These delicious nut and date balls taste like a cross between chocolate ganache and cookie dough. For something so impossibly decadent, it’s hard to believe they’re made with just nuts and dried fruits! Anyone with a sweet tooth will be draw to these chocolatey morsels; no one needs to know their wholesome secrets.

Chia Pudding

Packed with nutrition, chia pudding can be meal prepped in under 5 minutes and served up for snacks, breakfast, or even dessert. Layer it with fresh fruit, vegan yogurt, or granola for extra excitement.

Quinoa Nuggets

Delight your kids with these flavorful chewy nuggets made with quinoa! They’re surprisingly easy to make and loaded with healthy whole foods—a far better option than traditional chicken nuggets.

Pizza Rolls

These pizza spirals are a nostalgic favorite for anyone who grew up in the 90s, and now kids can enjoy them today, without all the processed ingredients! It only takes four simple ingredients to get some gooey pizza goodness on the table. The recipe is positively foolproof.     

Khichdi

Khichdi has long been a staple for vegan and vegetarian kids in India, made from easily digestible whole grains and legumes. Traditionally a simple, warming stew, it can also be rolled into balls that are easier for toddlers to pick up and feed themselves. The whole family can enjoy this one as a main dish, too.

Air Fryer Broccoli

This easy-to-make broccoli isn’t just a side dish; it’s also a great snack for kids! A touch of garlic goes a long way in transforming those green florets into prime snacking material. It may sound like a stretch, but veggie-lovers will gobble them right up!

Pumpkin Muffins

These vegan pumpkin muffins aren’t just for fall. Everyone will be drawn to the gooey chocolate chips strewn throughout that tender crumb, all while loading up on healthy pumpkin puree and unsweetened applesauce in every bite.

Tropical Mango Banana Smoothie

Smoothies are the best answer to a kid having a meltdown that claims they’re not hungry. Just a few sips of this refreshing blend will brighten their mood right away.

Air Fryer Zucchini Fries

This recipe proves that potatoes don’t have the monopoly on this concept. Lightly breaded with a crunchy herbed crust, they’re so delicious that they don’t even need a dipping sauce. It’s hard to resist eating them right off the sheet!

Deviled Potatoes

Have you ever tried deviled potatoes? These are great for kids and adults, and will make you forget all about eggs. Naturally, there’s no cholesterol in these animal-free alternatives that have just as much rich flavor. They’re fancy enough to serve at a party but quick enough to enjoy anytime.

Corn Ribs

You’ve probably seen corn ribs on Instagram or TikTok. They’re a viral hit that’s as much fun to serve as it is to eat. It’s the same concept as corn on the cob, but the wedges take the distinct shape of ribs to create a whole new textural experience.

Cheesy Kale Chips

Swap the potato chips for kale chips! These cheesy kale chips will make kids crave vegetables like never before. It won’t be a struggle to put away a whole head of the leafy greens when they’re coated in a rich, cheesy mixture of blended sunflower seeds and nutritional yeast. You might want to double the batch because they’ll disappear in no time.

Kids Bars

Snack bars are not always the healthiest option, but these portable, filling, tasty bars are a favorite among kids and the easiest dependable food source to toss in your bag when you’re running out the door.

When choosing snack bars for young children, there are fantastically healthy options made from dates, nuts, and fruit. And there are less health-optimal options made with refined sugar, oils, and chocolate. Kids will naturally prefer the later if offered both varieties, but if you only keep the healthier options at home, most kids love them.

Look for bars that are low in added sugars and high in fiber, as this helps maintain steady energy levels and supports digestion. Health-minded parents may also look for bars with simple ingredient lists, avoiding artificial additives and preservatives. For those seeking vegan options made without dairy or eggs, there are plenty of choices available.

Whole Food Snack Bars (Healthier Options)

• Lara Bars (most are vegan and made with whole food ingredients)
• That’s It Bars
• Yumi Organic Superfood Bars
• Skout Organic Bars

Popular Snack Bars (Sweet)

• Bobo’s Oat Bites
• MadeGood
• Clif Bars
• Z-Bars
• GoMacro Kids Bars
• Nature’s Bakery

Always check the label for any hidden animal-derived ingredients and allergen warnings, especially if your child has specific dietary restrictions or allergies.

All-Natural Fruit Snacks

• Fruit leather is essentially fruit puree that’s been dried in flat sheets for a shelf stable alternative to fresh. There’s no added sugar which makes it a smart way to curb sweet cravings.
• Gummies are not all created equal; many aren’t even vegan! Stay away from candies made with gelatin and sugar in favor of fruit snacks made with pectin and real fruit juices.

Amara’s Freeze-Dried Smoothie Melts

Amara’s smoothie melts are one of our favorite packages snacks because they’re actually healthy, but they taste like candy so kids love them! My toddler is obsessed.

The ingredients are so clean and simple: organic fruit, organic coconut milk, and organic carrots. That’s it! They have all the flavor and nutrition of a refreshing fruit smoothie with none of the spills, smears, or splashes. And no added sugar!

Two of the flavors are vegan (mango carrot and carrot raspberry) and they are ideal for toddlers, older kids, and even the youngest ones just learning to self-feed. Parents, you can munch on them too — I do! They come in a resealable bag and won’t melt, so they’re very convenient to pack in lunches or toss in your bag and take on-the-go. You can even find them on Amazon.

Pssst! If your little one is just starting to explore solid foods, or you’re trying baby led weaning, these can also help babies practice their grip and improve hand-eye coordination.

Solely Organic Whole Fruit Gummies

Solely makes some of the best fruit chews—they are made with just fruit and Vitamin C, and totally delicious! These are lunchbox staples.

Bear Snacks Fruit Rolls

These adorable fruit rolls are widely accessible in the United States, made from just fruit, and they come with a fun collectable cards with animal facts on them! These are also great to pack in school lunches.

Trader Joe’s Fruit Leather Buttons

Leave it to Trader Joe’s to find a new spin on healthy fruit snacks, making them even more fun for kids! These organic peel-off “buttons” are flat round fruit leather pieces that kids can pull off of a thin piece of paper in the package.

Fruit Leather

Almost every grocery store and big box store carries fruit leather, and the ingredients just keep getting better! The colorful organic fruit leather pictured below is from Target, and these are one of the most budget-friendly options for fun fruity kids snacks and treats.

Froot Thief Fruit String

A new kid on the block, The Froot Thief brand is poised to become one of the most popular, spinning fruit-based chews into long playful strings that are each unbelievably nine feet long! These are not very widely available yet, but you can snag a case on Amazon to support them in these early days.

Cereal and Granola

Dry cereal can be a great finger food, especially on long car trips or days outside since it doesn’t need to be refrigerated. Pack single servings of your favorite vegan cereal in reusable pouches or zip top bags for grab-and-go convenience.

Granola has potential as well, like cereal, but can be more difficult to eat without utensils. Varieties with bigger clumps and clusters are best to prevent crumbs.

Plant-Based Cheese

Cheese is can be a fun addition to kids lunchboxes or snack trays, especially since it comes in so many forms. These days you may be able to find vegan cheese sticks (from brands like Miyoko’s and Daiya), creamy spreadable wedges (like these from Good Planet Foods), and even a plant-based version of the iconic wax-wrapped Babybel wheel.

Plant-Based Yogurt

Plant-based yogurt now comes in ever flavor and color imaginable! You can even find vegan yogurt tubes (for all the Go-gurt lovers) and Forager Projects’s cashewmilk yogurt pouches ideal for lunchboxes, that are nearly identical to the conventional options.

Just keep in mind most yogurts are loaded with sugar, so even though they contain beneficial probiotics, they should probably fall into a “sweets and treats” category rather than an everyday snack.

Veggie Chips, Crisps, Puffs, and Straws

Bamba is a beloved snack for kids and toddlers, especially popular in Israel. These peanut-flavored puffed snacks are not only delicious but also a source of essential nutrients. They are made primarily from peanuts and contain no artificial flavors or preservatives. Bamba is a fantastic choice for parents looking to introduce their children to nuts in a safe and enjoyable way, as it melts in the mouth and is easy for little ones to handle. It’s a satisfying and crunchy treat that can be a great addition to a well-balanced snack repertoire for kids.

Harvest Snaps Baked Pea Crisps are an excellent option for health-conscious parents seeking a tasty and wholesome snack for their kids. Made from green peas, these crisps are not only vegan but also rich in plant-based protein and fiber. They have a satisfying crunch that kids love and they’re a great way to sneak some extra veggies into your child’s diet while keeping snack time enjoyable.

Chickpea puffs are another popular chip alternative for kids. The brand Hippies popularized this gluten-free and vegan snack that’s also a good source of plant-based protein and fiber. They come in fun flavors, including a vegan cheese flavor!

Freeze-dried vegetables seem like a questionable choice for young kids, but they’re surprisingly delicious, even if your little ones turn up their noses at the veggies on their plates! The drying process concentrates their natural sweetness, so single-ingredient crisps that are just corn, tomatoes, or peas take on greater depth of flavor.

Veggie straws or chips taste more like potato chips that everyone knows and loves but add a little bit more nutrition into the picture. They’re a good way to wean kids off less healthy snacks while still satisfying with a similar experience.

Cauliflower puffs prove that cauliflower really can do anything it puts its mind to! Puffed snacks are traditionally made from corn, but these use everyone’s favorite cruciferous vegetable as the base instead, coating them with dairy-free cheesy powder for that perfect savory finish.

You can also make your own chips like these zero-waste crispy potato skin chips and these kale chips!

More Vegan Kids Resources and Recipes

• Kids Coloring page (free printable pdf)
• Vegan Children’s Books
• Rainbow Veggie Mac & Cheese
• Best Vegan Hot Dog Brands
• Green Toddler Blender Muffins

Many thanks to Amara Organic Foods for supporting this article, and for making amazing healthy snacks for kids! Many of their products are vegan and we encourage you to explore for your own kids.

The post 50+ Vegan Snacks for Kids {Plant-Based} appeared first on World of Vegan.

Fortunately, there has been an upsurge in the creation of powerful documentaries that shed light on the significance of living a compassionate and eco-conscious life. There are health documentaries about how to prevent and reverse disease, movies about vegetarianism, films uncovering the horrors of animal farming, and filmmakers who take the audience underwater to an entirely new world. And the list grows with each passing year as documentary filmmakers dedicate themselves to spreading awareness about many world issues that would otherwise continue unseen.

Without further ado, here are the most compelling, enlightening, and life-altering vegan documentaries to explore. This list is based on years of experience and a deep passion for the subject matter. Many of these documentaries are readily available on platforms like Netflix, making it easier than ever to embark on your journey of discovery.

So, are you ready to broaden your horizons, tap into expert knowledge, become a more informed advocate for veganism, and unwind on the couch for an hour or two? If the answer is yes, then let’s dive right in! And remember, popcorn is entirely optional.

“The capacity to learn is a gift. The ability to learn is a skill. The willingness to learn is a choice.” – Brian Herbert

The Game Changers Documentary (Netflix)

Think you need meat to bulk up and become a top performing athlete? Think again! Even if you’re not interested in building muscle or trying out a triathlon, this documentary will leave you with a massive dose of knowledge and inspiration.

Produced by James Cameron, Arnold Schwarzenegger and Jackie Chan, it’s a must-see. You’ll learn the science behind the protein myth and be blown away by the plant-based success of these world-renowned athletes in action.

You Are What You Eat: A Twin Experiment (Netflix)

This newly released groundbreaking Netflix documentary focuses on the health benefits of switching to a plant-based diet. It follows identical twins in a well-conducted study, having them adopt different lifestyles for 8 weeks to see how their diets impact health markers like visceral fat, cholesterol, risk of heart disease, and more.

What The Health Documentary (Netflix)

One of the best vegan documentaries for anyone interested in health and wellness. This movie will open your eyes to the collusion and corruption of government establishments concerning food, health and nutrition. Although at times amusing and entertaining, it’s still a serious and solid look at what is happening with our nation’s health.

Forks Over Knives

An inspiring, inside look at how “diseases of affluence” can be easily controlled and even reversed through diet alone. If you know anyone with Type II diabetes, heart disease, or hypertension, this film is for them. It may even save their life. Incredibly down-to-earth and practical, this movie will empower you to reclaim your health and will greatly influence your next grocery list! You’ll be rooting for Forks (for eating fresh, whole foods) over Knives (for performing open heart surgery) for sure!

Cowspiracy (Netflix)

Environmentalist Kip Anderson embarks on a mission to find answers and solutions to our world’s greatest environmental problems. He does an incredible job documenting the factory farming industry and how it is so destructive to our environment.

You’ll see interviews with the leaders of major environmental groups that largely ignore these issues and the well hidden reasons why. It’s one of the best movies revealing how detrimental factory farms are to the health of our world and to all those who live in it.

Seaspiracy (Netflix)

This groundbreaking documentary, produced by the same team from Cowspiracy, exposes the fishing industry and its damaging impact on our oceans. What starts with documenting the harm that humans do to marine species quickly evolves to uncovering the alarming global corruption, sustainability issues, and a scary path to environmental destruction. This eyeopening documentary exposes how the global industrial fishing industries are killing our oceans, out of sight.

Blackfish (Netflix)

A movie that delves into the complex and complicated issue concerning the behavior of killer whales, both in and out of captivity. Although killer whales are sometimes known to be gentle giants in the wild, they also have the capability to be quite vicious.

This documentary takes a deeper look into the performing whale, Tilikum, and the lives he has taken while captive. You’ll leave with a newfound respect for animal sanctuaries and disdain for theme parks (like SeaWorld) that use these majestic animals for entertainment and profit.

If creatures of the sea are as important to you as they are to us, make sure to learn more about the practices of shark finning and its impact on our oceans.

The Cove (Netflix)

A dolphin lover’s worst nightmare captured in real life, this important film is not for the faint of heart. This documentary expands its story to include a passionate plea for all people to help our oceans and sea creatures. An electrifying movie that will leave you breathless and also committed to making a difference for our precious ocean life.

Dominion

A dark, undercover Australian documentary that presents modern agricultural practices through the lens of drones, hidden and handheld cameras. Often considered the new Earthlings, the movie explores the horrible conditions that animals have to suffer through and questions the validity and morality concerning the dominion of humans over animals.

This film is a must watch—but bring a friend to hold and a box of tissues.

Earthlings

A heartbreaking and highly sensitive documentary for anyone who wants the honest truth about society’s treatment of animals. Although extremely painful to experience, it’s almost a necessary undertaking to absorb the fullest extent of an animal’s experience in the world at the present. If you are on the fence about becoming vegan, this movie narrated by Joaquin Phoenix will change your mind in minutes.

Vegucated

A simple, but satisfying movie that attempts to alter the appetites of three meat-and-cheese loving, native New Yorkers. This documentary follows these vegan hopefuls over a six week period and shares their progress, as well as their pitfalls. Entertaining and slightly educational, it’s well worth watching.

Sharkwater

The Winner of 22 International Awards, this electrifying movie narrated by Rob Stewart takes a deep dive into the shark filled waters of our oceans. This documentary explores the lives of sharks first hand, while also exposing the shark finning industry and the ruthless exploitation and corruption of the shark population. A must see for all sea creature loving humans.

Fat Sick & Nearly Dead

Joe Cross takes us on his 60 day juice-only journey to optimal health. This documentary is not only enormously inspiring, but also addicting to watch with its positive vibe and down-to-earth approach. You’ll find yourself yearning for your own fresh fruit juices and glowing health by the end of it.

The Ghosts In Our Machine

An illuminating photojournalistic journey into the lives of animals in all sectors of industry throughout the world. This compassionate vegan documentary follows JoAnn McArthur’s entire year of capturing the behind the scenes stories of several animals in all parts of the world. Through food, fashion, research and entertainment, you will experience what it might be like for an animal stuck in the machine of our modern world.

The Witness

A gripping and painful story of Eddie Lama, whose violent and difficult life growing up in Brooklyn, NY caused an epiphany concerning the plight of animals. Because of his own experiences with exploitation and trauma, he could much easily sympathize with the suffering of animals, who also have no one advocating on their behalf. An inspiring story of creative animal advocacy that will leave you motivated to take action.

Peaceable Kingdom: The Journey Home

An emotional, intense and groundbreaking documentary about farmers, farming life and the animals that they care for. This movie takes you behind the scenes of small farm owners and explores how various social, economical and psychological issues impact their everyday existence. An honest and candid look at the complex relationship between animals viewed as commodities, while also having an incredible loving bond with their caretakers at the same time.

The Smell Of Money

This documentary follows Elsie Herring and her community in eastern North Carolina, where they battle a powerful hog industry’s pollution and encroachment on their land. Through a nine-year legal fight, they strive for clean air, pure water, and freedom from the stench of pig waste. This powerful film underscores the strength of love for family and community against overwhelming odds, urging viewers to consider their food choices and join the fight for a better future.

Food, Inc.

Explore the hidden truths of the food industry and its impact on our health, the environment, and animal welfare in this 2008 documentary.

Eating Animals

Based on Jonathan Safran Foer’s bestselling book, this documentary investigates the ethical and environmental consequences of factory farming.

The True Cost

While not strictly vegan, this documentary explores the fashion industry’s impact on the environment and highlights the importance of sustainable, cruelty-free fashion choices.

Rotten

A docu-series that dives deep into the global food industry, examining issues like honey fraud, the avocado trade, and the challenges faced by small-scale farmers.

Eating You Alive

Renowned doctors and nutritionists discuss the profound health benefits of a plant-based diet in preventing and reversing chronic diseases.

The Last Pig

Follow the poignant journey of a pig farmer who confronts the emotional and ethical complexities of his profession as he transitions to a more compassionate way of life.

Eating Our Way to Extinction

Explore the interconnectedness of our food choices, climate change, and the future of our planet in this thought-provoking documentary.

7 Days Mini-Documentary

Finally, don’t miss our own mini-documentary about what 7 days of plant-based eating did for this man’s health. We guarantee you’ll be amazed. You can watch right now in just 15 minutes! 

A short and satisfying mini-documentary following one man’s seven-day journey from fast food to plant food. You’ll be amazed at how only one week of eating vegan can transform Raul’s entire lifestyle. And with just a few simple swaps, inexpensive ingredients, and friendly support. His blood pressure plummeted, his fear of diabetes diminished, and he felt better than he had in years. A must see for anyone looking for inspiration to take the plunge into a plant-based way of eating.

“It’s not the strongest of species that survive, nor the most intelligent, but the one most responsive to change.” – Charles Darwin

More Vegan Resources

If you’ve made your way through those documentaries and are wanting to dive into learning more about a vegan lifestyle, we have vegan guides on every topic! Here are some additional resources to start with:

• How to Go Vegan: The Ultimate Guide to Plant-Based Living
• How to Answer Common Vegan Questions
• Why Vegan?
• Best Vegan Cookbooks
• Our popular “Is It Vegan?” series that answers common questions like “Is Sugar Vegan?” or “Is Soda Vegan?” and much more!

The post Top 25 Must-See Vegan Documentaries That Will Change You appeared first on World of Vegan.

To make the cooking experience enjoyable, it’s important to stock your kitchen with the right equipment that will help you bring delicious plant-powered dishes to life. Here are thirteen of the best vegan kitchen tools and appliances that I’ve come to love, and can’t imagine living without. Cheers!

1. Excellent Chef’s Knife

Did you know dull knives are actually the cause of most kitchen knife accidents? The sharper the knife, the less likely it is to go somewhere you don’t want it to—like into your finger.

I’ve made this mistake for years. I bought one of those big knife sets thinking that the more knives, the better! But in reality, more knives = more problems.

For 98% of the chopping, mincing, and dicing you do, all you need is one great chef’s knife that can last you a lifetime (assuming you care for it and sharpen it regularly). One well cared for chef’s knife and a serrated bread knife and you’re golden. 

2. Quality Cutting Board

Too often I see friends pull out flimsy plastic cutting boards or boards that are far too small for the job at hand. Investing in a large, quality cutting board will pay off every time you’re cooking in the kitchen—which I hope will be almost every day! 

3. Nut Milk Bag 

Let me start by saying that I don’t always make my own plant milk. But when I do, this bag is a godsend! I use it to make almond or cashew milk. Or if you want to start drinking daily celery juice and really don’t feel like washing your juicer every morning (or just don’t have one) this works great! Blend the stalks with some water and then strain it with the bag. Voila! Fresh celery juice.

4. High-Powered Blender

Okay, if you have a standard blender that will do. But the power of a high-powered blender like a Vitamix or a Blendtec cannot be understated. They work faster and better, working wonders even on tough ingredients like nuts and thick sauces. They’re great for smoothies, homemade nut milk, vegan cheese sauces, salad dressings, creamy soups, and beyond.

I have personally used both a Blendtec and Vitamix and significantly prefer Vitamix. The Vitamix comes with a tamper—a large wand that you can use to help get things moving. This is especially helpful when blending very thick foods like frozen bananas (to make banana soft serve). Look for certified refurbished models to save some moolah!

5. Food Processor

I use my food processor to make thick dips like hummus and spinach artichoke dip (I use the incredible recipe from my favorite vegan cookbook: Chloe’s Kitchen). I also use it to make banana soft serve without adding any milk, and it does a better job than my Blendtec blender.

Plus, it comes with an attachment that can shred and slice veggies in moments ,which is super fun, and I use to create my own DIY salad bar. Note: There are some super expensive food processors out there, but I got a cheap-y model and it’s been working great for me for years. No need to get too fancy here. 

6. Instant Pot Pressure Cooker

Say bye-bye to your slow cooker and rice cooker. There’s really no need for them when you have a pressure cooker—which can do essentially the same thing but way, way faster!

I wrote an entire article gushing about why everyone needs a pressure cooker. I use mine every week to make staples like rice, beans, lentils, soups, stews, and beyond. It has become one of my most essential vegan kitchen appliances!

7. Wide-Mouth Mason Jars

My friend Allison introduced me to the wonders of wide-mouth mason jars. I bought a 12-pack years ago and I’m about to go buy more because I use them for everything now! I buy most of my pantry ingredients from bulk bins these days because it’s way cheaper and also reduces plastic waste, and I store the items in these mason jars. They also work great for storing homemade nut milk, leftover soup, and beyond. The wide-mouth element is important because you can fit your hand in there so they’re easy to clean. 

8. Silicone Baking Mats

Silicone baking mats are ingenious. They enable you to roast veggies without oil and bake cookies (and whatever else) without sticking and creating a big mess to clean off your pans. I got a pair of these baking mats 4+ years ago and they’re still going strong today.  

9. Non-Stick Sauté Pan

I just recently learned what a sauté pan is, and already feel like I can’t live without it. Saute pans have tall straight sides that prevent spilling, and it’s great for making tofu scramble, sautéeing veggies, making fully loaded pasta sauce. and beyond. 

10. Great Vegan Cookbooks

Ahhh, vegan cookbooks. The source of much of my cooking inspiration. There are thousands out there to choose from today, and more coming to life every month, but here are a few of my favorites.

I have to give a special holler to my cookbook—The Friendly Vegan Cookbook—which I wrote with gifting in mind! This is the perfect book for anyone looking to dip their toes into some vegan meals, and a great addition to any vegan’s bookshelf. 

11. Capresso Milk Frother

If you’re a coffee drinker, step up your morning coffee game with a milk frother. This simple little tool heats up and froths plant milk so you can transform your bland coffee into a luxurious latte experience. The original WestSoy soymilk froths up the best, I’ve found. Move over, Starbucks!

12. Trusty Waffle Iron

Because…waffles! What life is complete without an occasional waffle weekend? I even have a recipe video featuring my favorite waffles from The Joy of Vegan Baking, one of the cookbooks I recommend!

13. Convenient Composter

If you’re at all interested in composting, check out the Lomi Electric Kitchen Composter. It’s an amazing addition to your appliance collection if you live in the city without access to a garden or composting pick-up service. Super cool and really does a great job!

More Handy Kitchen Information to Know

• How to spring clean your vegan pantry
• What to put on your vegan grocery list
• Easy kitchen conversions like how many ounces in a quart or grams in a pound

This article is not sponsored and does include affiliate links when available. Shopping through these links supports World of Vegan.

The post 13 Vegan Kitchen Tools You Can’t Live Without appeared first on World of Vegan.

First off, congrats on making this change! You’ve heard about the benefits of going vegan and you’ve done it! You’ve decided that you’re going to eat vegan for you, or the animals, or the environment, or out of pure curiosity.

We’re so glad you did, no matter what the reason, and we’re here to support you. (If you’re wondering what it means to be a vegan, check out our What is a Vegan? guide for more information.)

The first 30 days of going vegan are going to be exciting and challenging. We’re not going to lie to you. You’re going to be surprised, delighted, shocked, disappointed, and maybe even frustrated.

But they say in 30 days a habit forms, and you’re going to be happy you stuck it out.

We’ve been where you are and we have some old wise vegan knowledge to help you through. So without further ado, here are 7 things you can expect to experience in those first 30 days.

1. Some People in Your Life Won’t Get it at First

They will ask you why or think it’s a trend, or maybe even try to tempt you to give up. They will definitely ask where you’re going to get your protein (you can send them this link about protein myths).

We recommend having the conversation if you’re up for it. A lot of the time people will put down what they don’t understand. Once you explain how you feel about the lifestyle choice you’ve made, for the most part, people get it. They usually want to know more about it.

Let them know how much their support would mean to you. They’ll come around! And when they see the positive changes a vegan diet will bring, they’ll be calling you up for your grocery list.

2. Your Bowel Movements Will Change (For The Better)

It’s about to get real regular up in your bathroom. And that’s a good thing! Going vegan can help regulate your bowel function (thanks to all the fiber you get).

Eating more plants means you’re getting more fiber, and studies show that even piling on more plants to an omnivorous diet won’t get you the positive poop results that a vegan diet will.

But, full disclosure, you might be a little gassy the first month too. It comes with the fiber territory. Your body is adjusting to the bundles of plant goodness you’re eating. 

3. You’ll Inevitably Get Stuck With Nothing You Can Eat (Always Bring Snacks!)

Maybe it’s an office pizza party. Or perhaps a wedding. It could be a road trip, a flight, a hotel. Wherever you are, you’re hungry.

Your stomach is grumbling so loud that your friends notice. One of them will probably say, “Man, you must be suffering, unable to eat any of this amazing steak as a vegan!

Well, if you’re caught in this situation without some filling snacks tucked in your bag, you probably will suffer. I won’t lie, sitting at a restaurant eating iceberg lettuce and tomatoes while the rest of the party is chowing down on pizza and ice cream (which has never smelled so good in all of eternity)—well, let me tell it to you straight. It sucks. 

Lucky for you, nowadays many pizza places can whip you up a vegan pie no-problem. Possibly even with some plant-based cheese and vegan meats on top. Heck, even Pizza Hut is now offering vegan cheese! But, we’re not yet to the point in the evolution of the world where we can count on that. So we need a backup plan. 

The solution is quite simple: Always, always, always carry snacks. 

Keeping some ready-to-eat snacks at your desk, in your bag, in your car, in your locker—anywhere you can stuff a snack—is key. You can keep it really simple: pack a reusable bag with some almonds, maybe some nut butter with celery, grapes, or sliced apple. A PB&J sandwich or some vegan jerky (yup, it’s a thing!). And of course, vegan protein bars and energy bars.

We highly recommend Bobo’s Bars when you’re on the go. Bobo’s bars have oats that keep you full longer and whole grains that help keep your gut happy. Plus, they’re the easiest thing you can toss in your bag before you head out the door! You can get them in bites, or full-sized bars that can replace a meal. I’m personally a massive fan of the Peanut Butter Chocolate Chip.

If you always have delicious, filling snacks that you love with you, you’ll be much less likely to fall prey to temptation. So set yourself up for success. Grab a Bobo’s bar (or your favorite snack) on your way out and stand tall knowing that you’re ready to face the day. 

4. You’re Going to Find Animal Products Where You Don’t Expect Them

How is this not vegan?!

We’ve all been there before and probably will be there again. There are some things in this world that just don’t make sense. And some of those things are foods that aren’t vegan. But should be!

For example, you go to the movies and grab your favorite movie watching candy, gummy bears! Classic choice. But you check the label and one ingredient is gelatin. Gelatin comes from the collagen in cows or pigs and is found in many foods (gummies, marshmallows, and beyond). Keep an eye out for this sneaky ingredient, it’s a real bummer.

Gelatin is also used to filter some beer and wine. I told you it was sneaky.

As a coffee lover, I’m going to help you out with another classic example. Half and Half is off the menu for your morning coffee, so you’re looking for a vegan replacement. Beware of the “non-dairy” label on coffee creamers, or any dairy substitute, it can be misleading. Some “non-dairy” creamers have the milk-derived protein casein or sodium caseinate in them. Check our guide to vegan coffee creamers for some great recommendations.

Moral of this headline, check your food labels. A quick tip is to skip to the bottom of some labels where it says “Contains,” there they will tell you which allergens the food contains. Milk is on that list. But to confuse matters more, if a product says “May Contain Milk” but milk isn’t on the ingredient list, the product may be vegan. Many brands include that as a disclaimer legal reasons (usually relating to potential cross-contamination from shared equipment).

Either way, it will do you well to familiarize yourself with the most common animal ingredients that may be lurking in your food. And don’t worry, you’ll get the hang of this in no time!

5. Your Bank Account is Going To Thank You!

Let me preface this section by saying that any diet can be expensive or inexpensive. But a vegan diet can save you a considerable amount of money. Don’t believe me? Just check out these meal plans that show you how to eat delicious, healthful vegan meals for a grocery budget of just $25 per week.

When you stop to think about it, it makes sense. Many of the most affordable foods on the planet (like rice, beans, oats, carrots, and bananas) are vegan. 

Plant protein in its whole form are often way less expensive than animal protein. Beans especially! You can get all the nutrients you need, feel full, and keep your bank account full on a vegan diet.

The specialty vegan items, like faux meat or dairy, can be more expensive. You should treat yourself every once and a while, but if you’re intrigued by saving money, sticking to whole foods and shopping from bulk bins is the best way to go.

If you need some help or want to cut down on your grocery budget, definitely check out the Plant-Based on a Budget Meal Plans and grocery lists that will save you loads of money and time.

6. Hello, Energy!

This is the first thing most people notice after going vegan. The word often used is: lighter. You’ll probably think this in the next 30 days…

“Wow, I feel so much lighter.”

You’re no longer bogging down your digestive system with heavy, greasy, cholesterol-filled meats, dairy products, and eggs. Instead, you’re fueling your system with nutrient and antioxidant-rich produce and fiber-filled grains. All those vitamins and minerals and enzymes and prebiotics (fiber) entering your system go right to work for you.

Many people also find that they settle into their “natural” healthy body weight after embracing a whole food plant-based diet. This illustration (below) can help you understand why…

Calorie-counting, begone! When you’re eating a healthy plant-based diet, you can once again start eating intuitively. Listening to your body. Tuning into your stomach’s stretch receptors that are designed to help us feel when we’re hungry and when we’re full. And guess what? You’ll quickly realize that you probably need to eat more food than you did before since it’s less calorie-dense. Enjoy it!

7. You May Crave Your Old Favorites (And That’s Okay!)

Don’t be too hard on yourself. You’ve eaten a certain way most of your life and your body will crave what it’s used to.

All the benefits will outweigh the cost of not giving in to that craving. Your body will start craving the foods you’re eating now. Eventually, those carnivorous cravings will fade away and those foods won’t seem appetizing anymore.

Final Thoughts and Extra Tips

Alright, there you have it! Remember: bring snacks and trust the process! *Packs pockets with Bobo’s Bars*

Before you know it, eating vegan will be second nature. 

And remember: going vegan isn’t about perfection (in fact, there’s no such thing as a perfect vegan). It’s a process to adjust to your surroundings and be confident in your choice.

If you don’t know any vegans, a lot of cities have vegan facebook groups that are super supportive of the transition. And we’re here for you too!

Need some support and extra guidance? We put together the ultimate guide to plant-based living so you don’t have to research and learn everything on your own. You’ve got this!

Please note that this article contains affiliate links that support our work here at World of Vegan. Many thanks to Bobo’s for sponsoring this article!

The post Going Vegan For 30 Days? Here’s What to Expect! appeared first on World of Vegan.

Like it or not, there will probably come a time when you land at a Subway, and when that moment comes, we’re here to help you navigate the menu and figure out what you can get that’s vegan. While it’s not the best place to get a smashing, vegan-friendly sandwich, there are a few lunch variations if you’re famished. Especially if you love veggies.

If you’re looking for a fast-food establishment that has more on the menu for vegans, check out Togo’s (similar to Subway—but waaay better), Chipotle (Tofu Sofritas), Taco Bell (almost everything on their menu can be made vegan—or “fresco” style), Burger King (Impossible Whopper), Carl Jr.’s (Beyond Star Burger), Del Taco (Beyond Burrito & Beyond Tacos), and White Castle (Impossible Sliders).

Vegan Menu Options at Subway

Subs and Wraps

There are not a ton of specialty sandwiches and wraps but at least there’s something! The Veggie Delite has been a staple among vegans and vegetarians for years, and just recently, the Veggie Patty was made completely vegan-friendly!

• Veggie Delite
• Veggie Patty (note: in the US the vegan patty may not be available at all locations)

Vegan Breads at Subway

Unfortunately, many of Subway’s breads are not vegan. Some of the specialty breads include ingredients such as milk, eggs, cheese, or even honey. Luckily, there are still many breads to choose from that are vegan, and some of these are rather exciting!

• Artisan Flatbread
• Hearty Multigrain
• Artisan Italian (white)
• Plain Wrap
• Sourdough
• Spinach Wrap
• Tomato Basil Wrap

Extras

• Guacamole

Salad

• Veggie Delite (tip: add the Veggie Patty to make it more filling)

Sauces

The sauces can really make or break the sandwich and luckily there are quite a few vegan-friendly options at Subway:

• BBQ
• Buffalo (has butter flavor, but not actual butter)
• Ketchup
• Mustard
• Oil Blend
• Red Wine Vinegar
• Spicy Brown Mustard
• Sweet Onion Teriyaki Sauce

Seasonings

• Black Pepper
• Oregano
• Salt & Pepper
• Sub Spice

Snacks

• Musselman’s Apple Sauce
• Lay’s Chips (Classic, Baked Plain, Barbeque, Salt & Vinegar, Lightly Salted, Kettle Original, Kettle Cracked Pepper & Sea Salt, Limon)
• Sun Chips (Original only)

Plant-Based Soups at Subway

Sadly, there used to be both a Black Bean and Mediterranean Vegetable soup option on the menu, but neither are included on the menu at the present moment. It might be worth checking at your local Subway to see if they still offer these savory soups.

Subway Veggies

Regardless of which sandwich, wrap, or salad you decide to get, don’t hesitate to load up on all the veggies:

• Avocado
• Banana Peppers
• Black Olives
• Cucumbers
• Green Peppers
• Jalapenos
• Lettuce (iceberg)
• Pickles
• Red Onion
• Spinach
• Tomato

Beverages

• Coca Cola Fountain Sodas
• Hot Coffee
• Freshly Brewed Iced Tea
• Honest Kids Juice Drinks
• Simply Drinks (apple/orange/lemonade)
• Gatorade
• Bottled Water
• Vitamin Water
• Hubert’s Lemonade

Vegan Subway Meal Ideas

When it comes to making a meal at Subway, it’s pretty simple using the list of vegan options above. You can design your own sandwich, wrap, or salad, and feel free to go rogue with the ingredients available (you don’t need to stick to pre-set subs listed on their menu).

Don’t be afraid to ask for guacamole on your salad, an extra Veggie Patty, or grab a bag of chips and add them to your sandwich. That sort of creativity is key to creating a satisfying meal. Here are some meal ideas to get you started:

• A Veggie Delite salad with extra veggies, beverage, side of bread (toasted), and applesauce. Request a Veggie Patty on the side so you can crumble it up and add it to the top of your salad.
• Large Veggie Delite or Veggie Patty (wrap or sub) with extra veggies of your choice, add a variety of sauces, beverage, and crispy chips.

So don’t lose hope, dear reader. With a little creativity, you can absolutely make these options work! If you need more inspiration, check out this video where we show what a vegan order at Subway looks like. Take a peek!

Gluten-Free Vegan Options at Subway

If you are gluten intolerant, your choices are much more limited. Only the salad option is suitable for you. Unfortunately, their gluten-free bread contains eggs (and is therefore not vegan). Currently, the Veggie Patty does not include gluten (only soy) so you may want to add that to your salad option for a more satiating meal.

Frequently Asked Questions

Ask Subway for Better Vegan Options

While the current sub-options at Subway are currently subpar here in the US, there are many signs that they may be evolving to offer better options in the near future. Subway has been toying with the idea of adding vegan meat to their menu for years, and Subway’s Brazil locations even rolled out an Italian sub with vegan meat and cheese in early 2020. If they start rolling these sorts of options out at all their locations, it will be a true game-changer.

So remember—your voice matters. Keep asking when you visit and let the company know you’d like more vegan options. Use word of mouth, call, email, and message the brand on social media. The more people who request veggie alternatives, the sooner they’ll add those items to their menu.

Have you found any other options to be veganizable? Did you find something amazing that we missed? Let us know by tagging #worldofvegan and sharing your favorite vegan creations at Subway with all of us!

Disclaimer: At the time of this Subway article (last updated in December 2022), the foods mentioned above are vegan. Since restaurants constantly update their menus and add or take away items, please keep this in mind when ordering your food. There may be new items that are vegan and not listed or items listed here as vegan, which are no longer vegan. Take care to double-check.

The post Best Vegan Options at Subway appeared first on World of Vegan.

But here’s a remarkable fact: fish don’t naturally produce DHA themselves; they obtain it from the very source we can access directly—algae. So, the burning question emerges: Must you indulge in fishy fare to secure your share of DHA? The resounding answer is a resolute no! Vegans, too, can harness the benefits of DHA without resorting to fish or fish oil supplements.

Which is great news because we know that fish often contain harmful toxin sand heavy metals that can be detrimental to our health. And not only do fish feel pain, but overfishing is causing significant harm to the oceans and our planet. In other words, eating fish is not the answer to getting enough DHA!

What Are Omega-3s?

Omega-3s, scientifically known as omega-3 fatty acids, constitute a group of vital polyunsaturated fats that the human body cannot do without. Within this group, three primary dietary types hold particular significance for human health:

• ALA (alpha-linolenic acid): ALA is a short-chain omega-3 fatty acid—which you can get from plant foods like walnuts, hemp seeds, and flaxseeds. ALA is the only essential amino acid that must be consumed through our diet. Our bodies can convert ALA to both EPA and DHA.
• EPA (eicosapentanoic acid): EPA is one of the longer-chain omega-3s, recognized for its therapeutic benefits, especially in supporting cardiovascular health.
• DHA (docosahexaenoic acid): Another longer-chain omega-3, DHA plays a pivotal role in the realm of brain health.

Omega-3s are integral components of cell membranes, contributing to their structural integrity.

What sets DHA apart is its exceptional concentration within cells found in the brain and eyes, underlining its critical significance for the optimal functioning of these vital organs.

Why is DHA Important?

DHA is critical for healthy brain development, which is why you’ll often see it added to infant formulas. And, when pregnant people take DHA supplements in pregnancy, their babies tend to have better cognitive abilities.

DHA is important throughout the life cycle, not just in utero and as an infant. As the brain continues to develop through childhood and adolescence, DHA is essential. And studies have found higher blood concentrations of DHA to be associated with better cognitive performance in adults.

There is some evidence showing the importance of omega-3s in preventing excessive cognitive decline later in life, but more research is needed on the specific impact of DHA on risk for Alzheimer’s disease and dementia.

Omega-3s have also been linked with heart health. Higher levels of DHA in the blood have been associated with lower disease progression in people who have heart disease. As for preventing heart disease, research is mixed. Specifically, supplementing with fish oil has not been shown to be beneficial for the generally healthy adult.

Why ALA May Not Be Enough

ALA is a short-chain fatty acid found in plant foods including walnuts, chia seeds, flaxseed and hemp seeds. Since the body contains enzymes that can convert ALA to the longer-chain EPA and DHA, theoretically, you can make all the EPA and DHA you need from ALA alone.

However, the enzyme that converts ALA to EPA, and EPA to DHA, also converts omega-6 fats and may not be able to convert all the ALA we eat to longer-chain omega-3s. While conversion of ALA to EPA tends to be OK, research suggests that conversion rates of EPA to DHA can be very low.

Since you don’t know how much ALA your body is able to convert to EPA and DHA, it’s a good idea to consume some longer-chain omega-3s for extra insurance. This doesn’t mean it’s not important to consume ALA. Vegans should still aim to eat several servings of ALA-rich foods daily.

How Much DHA do I Need?

In addition to consuming the dietary reference intake of ALA (1.6 grams per day for males and 1.1 grams per day for females), Jack Norris, RD, of VeganHealth.org offers the option of consuming an extra 2 grams of ALA or 200 to 300 milligrams of DHA per day.

Vegan Sources of Omega-3s

Flaxseeds: These tiny powerhouses are packed with ALA, making them an excellent vegan source of omega-3s. Sprinkle them on oatmeal or blend them into smoothies for a nutritional boost. You can also use ground flaxseed mixed with water as a vegan egg substitute in most baking recipes.

Chia Seeds: Chia seeds are rich in ALA and can be incorporated into yogurt, pudding, or as an egg substitute in baking recipes.

Walnuts: Walnuts are not only delicious but also contain significant amounts of ALA. Snack on them or use them in salads and desserts for added nutrition.

Hemp Seeds: Hemp seeds offer a balanced ratio of omega-3 to omega-6 fatty acids, making them a valuable addition to your diet. Enjoy them in salads, on top of cereals, or in homemade energy bars.

Seaweed and Algae: Some types of seaweed and algae also contain omega-3s, providing a savory twist to your meals.

Vegan Sources of DHA

While DHA is not found in plant foods, it is produced by algae. And supplement manufacturers are able to harvest the vegan DHA from algae and put it into capsules, oils, and other supplements! Which means algae is a vegan source of DHA.

Research has found vegans to have lower amounts of DHA in their blood than meat-eaters, and we’re not sure if vegans have lower amounts of DHA in their brains and eyes. If you want to be extra cautious, it’s a good idea to take a vegan DHA supplement in addition to consuming plenty of ALA.

Vegan Omega-3 Supplements

In the quest for optimal health and well-being, many individuals are turning to vegan omega-3 supplements as a sustainable and compassionate alternative to traditional fish-based sources. These supplements offer a potent dose of essential fatty acids, particularly EPA and DHA. Many vegan multivitamins also include a dose of plant-based Omega-3s!

Here are a few trusted brands that offer algae-derived DHA to meet your daily needs.

Barlean’s Vegan Omega Flax + Algae Oil

Derived from microalgae, this functional algal oil can be a potent source of vegan-friendly EPA and DHA. It can be consumed straight off a spoon or incorporated into salad dressings, soups, smoothies, and beyond.

Ritual’s Omega-3 Capsules

Ritual’s Omega-3 DHA + EPA is a daily supplement offering a 500mg dose of vegan Omega-3, sourced from sustainable microalgae in La Forêt-Fouesnant, France. It features a pleasant citrus taste and minimal burp-back, thanks to its high-quality manufacturing process using patented technology to reduce oxidation. Priced at $33 per bottle with 30 servings, this supplement supports brain and heart health and provides a science-backed dose of DHA & EPA in a 2:1 ratio, reflecting the nutritional benefits found in a healthy Mediterranean diet.

Naturelo’s Omega-3 DHA Vitamins

One Naturelo vegan DHA softgel contains 400 milligrams of DHA which should be plenty to meet your DHA needs.

Calgee Vegan Omega-3 Supplements

Also made from algae, Calgee’s softgels have a high concentration of both DHA and EPA, and are gluten-free, as well as third-party lab tested.

Before beginning any new dietary supplements, be sure to discuss it with your health care provider. For personalized nutrition advice, work with a registered dietitian nutritionist.

Taylor offers one-on-one nutrition counseling to help vegans eat nutritious and delicious meals and snacks they love.

Common Questions About Omega-3s

Unseen Contaminants That May be Lurking in Fish

Fish can contain toxins and heavy metals that are harmful to human health, and this is a growing concern in many parts of the world. Some of the common contaminants found in fish include:

Mercury: Mercury is a heavy metal that can accumulate in fish, especially in larger predatory species like shark, swordfish, king mackerel, and certain types of tuna. Consuming fish with high mercury levels can lead to mercury poisoning, which can have adverse effects on the nervous system, especially in pregnant women and children.

Polychlorinated Biphenyls (PCBs): PCBs are industrial chemicals that were once used in various manufacturing processes and have found their way into the environment. They can accumulate in fatty fish, posing health risks if consumed regularly. PCB exposure has been linked to developmental issues, hormonal disruptions, and certain cancers.

Dioxins: Dioxins are environmental pollutants that can enter aquatic ecosystems and accumulate in fish. Prolonged exposure to dioxins through fish consumption may increase the risk of cancer and have adverse effects on the immune and reproductive systems.

Pesticides and Herbicides: Residues of pesticides and herbicides used in agriculture can wash into water bodies and contaminate fish. While these contaminants may not always be present in high levels, long-term exposure can be a concern.

Microplastics: Fish can ingest microplastic particles present in the oceans, and these particles may be transferred to humans upon consumption. While the health effects of microplastic ingestion are still being studied, it is a growing concern.

Bacterial and Viral Contaminants: Some fish can harbor harmful bacteria and viruses, particularly if they are caught or processed in unsanitary conditions. Cooking fish thoroughly can help reduce the risk of foodborne illnesses.

Vegan omega-3s are a vital component of any diet, offering numerous health benefits and supporting overall well-being. By incorporating more ALA-rich foods into your meals and choosing high-quality algal oil supplements you can easily ensure that you’re meeting your omega-3 requirements while staying true to your ethical and environmental values.

More Vegan Nutrition Articles

• How To Get All Your Nutrients As A Vegan
• I’m Vegan … Do I Really Need To Take Vitamins?
• I Was Vitamin D Deficient—And You Could Be Too
• How to Find Credible Nutrition Information
• Is Soy Bad for You?
• 7 Essential Nutrients for Vegans

References and Resources

• Advice About Eating Fish. U.S. Food and Drug Administration website. Updated July 2, 2019. Accessed October 31, 2019.
• Essential Fatty Acids. Linus Pauling Institute. Oregon State University. Updated May 2019. Accessed October 31, 2019.
• Jabr F. It’s Official: Fish Feel Pain. Smithsonian website. Published January 8, 2018. Accessed October 31, 2019.
• Omega-3 Fatty Acids Fact Sheet for Health Professionals. NIH Office of Dietary Supplements. Updated October 17, 2019. Accessed October 31, 2019.
• Omega-3s Part 1—Basics. VeganHealth.org. Updated June 2012. Accessed October 31, 2019.

This vegan DHA article was written with support from registered dietitian Taylor Wolfram RD for World of Vegan. The information presented here is not to be construed as medical advice or used to diagnose, treat, cure or prevent any condition or disease.

The post Vegan Omega-3s—Best Sources of DHA, EPA, and ALA Explained appeared first on World of Vegan.

At least we now have one option for burgers on-the-go across the country—and hopefully, we’ll see even more vegan options in the near future. In fact, check out our vegan fast food guide to see what other options are currently available to you at chain restaurants!

And now, if you’re wondering what you can eat that’s vegan at Burger King, read on.

Burger King Veggie Burger & How to Order The Impossible Whopper Vegan

It’s easy to order the Impossible Whopper vegan—just ask for no mayonnaise! The patty used in the Impossible Whopper is the “Impossible Burger 2.0” made by Impossible Foods—and it’s completely vegan. The buns at Burger King are also vegan! The other Whopper toppings include tomatoes, lettuce, ketchup, pickles, and onion, which are all vegan.

Just note, the vegan whopper is made on the same grill as other meat products, so if this bothers you, it may not be suitable for you. Remember that it has zero impact on animals if it’s cooked on a separate grill, or a shared grill, so this is a personal preference, not an ethical consideration.

Are Burger King Fries Vegan?

Yes! Burger King uses vegetable oil for frying their french fries, so the Burger King fries are vegan! However, they do share a fryer with other non-vegan foods, so if you’re worried about cross-contamination, then skip the fries. Ethically speaking, sharing a fryer with other non-vegan products doesn’t actually impact animals or cause any addition suffering, so ethically speaking, you should be in the clear.

Helpful Hints When Ordering Vegan at Burger King

• Browse the restaurant’s website before ordering. Some locations offer different food options.
• When ordering the Impossible Whopper, request that your plant-based patty be cooked on a meat-free surface. It’s possible that they won’t be able to fulfill your request, but it never hurts to ask nicely! Note: it doesn’t make a difference to animals whether your burger is cooked on a grill with other meat or on a meat-free surface.
• Add a garden side salad full of fresh greens (but no cheese!) to any vegan “burger” for a more satisfying supper. Serve with Ken’s Golden Italian or Balsamic dressing and you’re good to go!

Burger King Vegan Options

There’s no straightforward Burger King vegan menu but we’ve simplified it for you by breaking down the vegan options available for each section of the menu!

Vegan Breakfast Options (available until 10:30 am)

Breakfast is pretty much the best time to buy at Burger King. You can stuff your belly full of French Toast Sticks (accidentally vegan—woo!), heaps of hash browns and throw in an additional order of oatmeal (made with water). Combine with an ice-cold OJ and you’ve got yourself a very vegan breakfast buffet!

Here are all of the Burger King vegan breakfast options:

• French Toast Sticks (accidentally vegan)
• Hash browns
• Oatmeal (made with water)
• Maple Syrup (be warned: it’s not real maple syrup but rather flavored corn syrup)
• Impossible Whopper Burger for Breakfast (no mayo)

Pictured above: the Burger King vegan French Toast Sticks

Vegan Lunch & Dinner Options at Burger King (available after 10:30 am)

For lunch and dinner you can turn to the Impossible Whopper, made vegan by holding the mayo. The Impossible Whopper is surprisingly meat-like and has gotten rave reviews. It can be brilliantly bulked up with a substantial side of fries (they use vegetable oil for frying) or an admittedly sad garden side salad (with no cheese or dressing). Invest in the vegan Whopper on your visit and you can discover what all the hype is all about. Encourage the person with you to try a bite too (bonus points if you record their reaction).

• Impossible Whopper (no mayo)
• Single Impossible King (no cheese)
• Fries (they use vegetable oil for frying)
• Garden side salad (with no cheese)

Note: they used to offer a vegan PB&J Jamwich for kids, but those seem to have been removed from the menu.

Vegan Dessert Options at Burger King

Sadly, Burger King discontinued their only accidentally vegan dessert—the apple pie. It’s no longer sold nationwide, and long-time fans of this sweet hand-held treat are crushed. They have shakes, and soft serve, and cookies, and a Hershey’s Sundae Pie—but sadly none of those are vegan.

Vegan Beverages

Beverages are a quick and simple ordering option, keeping in mind that all of the shakes, soft serve, and sundaes are mostly made with milk. The ICEEs are surprisingly vegan (with only ice and sugar syrup as the main ingredients) if you are searching for a cold, sweet treat. The beverages below are all vegan-friendly.

• Capri Sun Apple Juice
• Coffee
• Dr. Pepper
• Frozen Coke ICEE
• Frozen Fanta Wild Cherry ICEE
• Hot Tea
• Iced Tea (sweetened or unsweetened)
• Minute Maid Orange Juice

How to Order Vegan at Burger King Video (Featuring the Impossible Whopper)

Frequently Asked Questions

What’s NOT Vegan at Burger King?

The onion rings at Burger King are sadly not vegan — they are made with whey (a milk derivative). Also, if you were hoping for a warm breakfast biscuit, puffy pancake, or a fine, flaky croissant, you will be decidedly disappointed. All are made with milk and/or butter with no savory substitute.

Plea for the Onion Ring

Oh, please, Bold Burger King
Give us our crispy onion ring

Without all that dreaded whey
You don’t need it anyway

We would buy them day or night
To a vegan, it’s our right

To have a crunchy, savory treat
Without the dairy or the meat!

Healthier Order Suggestions

If you’re concerned about the high-fat content (coconut and sunflower oil) or soy base of the Impossible Whopper, consider ordering a Whopper Junior with no meat or mayo. Yes, it’s just a bun with lettuce and tomato, but you could also heap some heavenly hash browns in the center accented with a hint of hot sauce.

Although there isn’t a large variety on the main menu of this huge hamburger chain, there seems to be a promise of more plant-based options in the future. As always, the more often we ask, the more these ruling restaurants will become aware of the increasing need for non-meat options.

We hope that Burger King’s “Be Your Way” slogan will spread its branches beyond just the individual Impossible Burger.

Historic Moments in Vegan History

• 2019 – Burger King released the iconic Impossible Whopper featuring a fully vegan Impossible Foods patty. 
• 2021 – On October 11th Burger King tested vegan chicken nuggets made by Impossible Foods in three locations: Des Moines, Iowa, Boston, Massachusetts, and Miami, Florida. 
• 2022 – Burger King launched the Impossible King, a plant-based version of the BK King, and the Impossible Southwest Bacon Whopper. They also trialed the Original Chik’n Sandwich, a plant-based chicken sandwich, at select Cincinnati, OH locations.
• 2023 – No changes yet.

How to Order Vegan at Other Chains

• Find out which Wendy’s menu items are vegan-friendly including sides and salad options.
• McDonald’s has limited options with your best bet being their breakfast menu.
• Taco Bell may have one of the most veg-friendly fast food menus out there!
• For pizza lovers, Dominos has decent options for vegetarian pizzas that can easily be made vegan.
• Check out these easy swaps at El Pollo Loco to make several menu items vegan-friendly!
• Don’t get too excited for Arby’s, their vegan menu is lacking but there are a few things worth ordering!

Have you found any other options to be veganizable? Did you find something amazing that we missed? Send us a message and let us know and tag #worldofvegan and @vegan on Instagram to share your favorite vegan at Burger King creations with all of us!

Disclaimer: At the time of this vegan and vegetarian Burger King article (last updated in 2023), all of the foods mentioned above are vegan. Since restaurants constantly update their menus, add or take away items, and reformulate menu items, please keep this in mind when ordering your food. There may be new items that are vegan and not listed above or items listed here as vegan, which are no longer vegan. Take care to double-check. Good luck!

The post Burger King Vegan Options {Ultimate Ordering Guide} appeared first on World of Vegan.