If you’re a vegan or interested in plant-based eating, grain-free vegan recipes might be just what you’re looking for! These recipes are perfect for people who are sensitive to grains or who simply want to cut down on their grain intake. With a focus on natural ingredients like nuts, seeds, vegetables, and fruits, these dishes are both healthy and satisfying. Whether you’re looking for breakfast, lunch, dinner, or dessert ideas, there are plenty of grain-free vegan recipes to choose from. So why not give it a try and see what delicious meals you can create?
What are Grain Free Vegan Recipes?
Grain free vegan recipes are plant-based meals that do not contain any grains, such as wheat, oats, rice or corn. Instead, these recipes can utilize alternative ingredients like nuts, seeds, fruits, vegetables, and legumes to create nutritious and delicious meals.
The Benefits of Grain Free Vegan Recipes
There are many benefits to incorporating grain free vegan recipes into your diet, including:
- Increased Nutrients: By removing grains, these recipes rely on more nutrient-dense foods like fruits, vegetables, nuts, seeds, and legumes.
- Improved Digestion: Grains can be difficult for some people to digest, and removing them can significantly improve digestive issues.
- Reduced Inflammation: Grains are known to trigger inflammation in some people, and eliminating them can help reduce inflammation in the body.
- Weight Loss: Grain free vegan recipes are naturally lower in calories and higher in fiber, which can aid in weight loss efforts.
Grain Free Vegan Recipe Ideas
Looking to incorporate more grain free vegan meals into your diet? Here are some delicious recipe ideas:
| Recipe | Description | Link |
|---|---|---|
| Baked Brussel Sprout Chips | A crunchy and savory snack made from fresh Brussels sprouts. | Minimalist Baker |
| Spicy Vegan Lentil Wraps | Flavorful and protein-packed lentil wraps that are perfect for a quick and easy lunch. | Clean Eating Kitchen |
| Grilled Portobello Mushroom Steaks | A hearty and meaty main dish featuring juicy portobello mushroom caps. | Oh My Veggies |
| Raw Vegan Chocolate Hazelnut Brownies | A decadent and fudgy brownie made with simple and wholesome ingredients. | Feasting on Fruit |
Benefits of Grain Free Vegan Recipes
Adopting a grain-free, vegan diet can offer many health benefits. The elimination of grains from your diet can help reduce inflammation in the body, which is associated with a number of health conditions such as autoimmune diseases, arthritis, and even cancer.
By consuming only vegan foods, you can also improve your digestion and nutrient absorption. Plant-based foods are full of fiber, making vegan diets excellent for maintaining healthy digestion. In addition, vegan diets have been shown to help reduce the risk of heart disease, high blood pressure, and type 2 diabetes.
Reduces Inflammation
Grains contain gluten and lectins, which can cause inflammation in the gut, leading to various health issues. Eliminating grains from the diet can help reduce inflammation and alleviate the symptoms of autoimmune diseases such as celiac disease and rheumatoid arthritis.
Inflammation is the root cause of numerous diseases, and reducing it can have a significant impact on overall health and well-being. Following a grain-free, vegan diet can be particularly beneficial for individuals who suffer from chronic inflammation.
Improves Digestion
A vegan diet is rich in fiber which is crucial for maintaining a healthy digestive system. A vegan diet is packed with veggies, fruits, legumes, and nuts which have high fiber content, making the digestion process easier and smoother.
By eliminating grains from your diet, you may also reduce digestive discomfort and bloating. Grains are difficult to digest and can cause gastrointestinal issues. Adopting a grain-free vegan diet can help you steer clear of these problems, keeping your digestive system healthy and happy.
Promotes Weight Loss
Grain free vegan diets can also help with weight loss efforts. Vegan foods are typically much lower in calories than animal-based products. Adopting a vegan diet can therefore help reduce overall calorie intake, leading to weight loss.
According to a study published in the Journal of General Internal Medicine, individuals following a vegan diet for 18 weeks lost an average of 9.3 pounds more than those following traditional diets. By eliminating grains from your diet, you can further improve your chances of losing weight and maintaining a healthy weight in the long run.
Key Ingredients in Grain Free Vegan Recipes
Grain free vegan recipes have become increasingly popular in recent years as more people switch to a plant-based lifestyle or have dietary restrictions. These recipes usually omit grains like wheat, corn, and rice, which can cause inflammation and allergic reactions in some people. However, this does not mean that grain-free vegan meals have to be bland or lacking in texture. These recipes often employ alternative flours and thickeners that provide the same structure and flavor as traditional grains. Here are some common key ingredients used in grain-free vegan recipes:
Almond Flour
Almond flour is made from blanched almonds that are ground into a fine powder. It is a popular ingredient in grain-free baking because it is low in carbohydrates, high in healthy fats, and provides a nutty flavor and tender crumb. Almond flour is also rich in protein, fiber, and antioxidants. It can be used as a substitute for wheat flour in recipes like bread, muffins, cakes, and cookies. When using almond flour, it is important to measure it precisely and to store it in an airtight container in the fridge to prevent rancidity.
Coconut Flour
Coconut flour is made from dried coconut meat that is finely ground into a powder. It is another popular ingredient in grain-free baking because it is gluten-free, high in fiber, and low in carbohydrates. Coconut flour also provides a natural sweetness and tropical aroma to baked goods. However, coconut flour is highly absorbent and can dry out recipes if not used properly. To use coconut flour, it is recommended to sift it well, to use eggs or egg substitutes as a binding agent, and to increase the liquid content such as water, nut milk or yogurt.
Chickpea Flour
Chickpea flour, also known as garbanzo bean flour or besan, is made from dried chickpeas that are ground into a fine powder. It is a versatile ingredient in vegan and gluten-free cooking that provides a nutty and earthy flavor and high protein content. Chickpea flour is a good substitute for wheat flour in savory dishes like socca, falafel, and pakoras. It is also a good binder for vegan burgers, frittatas, and quiches. Chickpea flour can be found in the bulk section of health food stores or online.
Arrowroot Starch
Arrowroot starch is a white, powdery substance that is extracted from the root of the tropical arrowroot plant. It is often used in grain-free baking as a thickener or binder since it can be used at lower temperatures than cornstarch without breaking down. Arrowroot starch has a neutral taste and smooth texture. Arrowroot starch can be also used as a replacement to cornstarch to thicken soups, stews, and sauces. It is important to mix arrowroot starch with cold liquid first before adding it to hot liquids to avoid clumping.
Grain Free Vegan Breakfast Recipes
Starting your day with a healthy, flavorful, and satisfying breakfast is a great way to kick off your morning and set yourself up for a productive day. If you’re following a grain-free vegan diet, you may be wondering what breakfast options are available to you besides smoothie bowls and oatmeal. Fortunately, there are many delicious and wholesome grain-free vegan breakfast recipes that you can try out. Here are some ideas to get you inspired:
Avocado Toast with Cashew Cheese
Avocado toast is a classic breakfast dish that can be easily adapted to fit a grain-free vegan diet. Start by toasting a slice of your favorite gluten-free bread. Meanwhile, blend together some soaked cashews, nutritional yeast, garlic, lemon juice, and water to make a creamy and tangy cashew cheese. Once the bread is toasted, mash some ripe avocado on top, and then spread the cashew cheese on top of the avocado. Season with salt, pepper, and some crushed red pepper flakes, if desired. This breakfast is not only delicious but also packed with healthy fats, protein, and fiber.
Sweet Potato Waffles
Sweet potato waffles are a fun and nutritious breakfast option that can be made with just a few simple ingredients. To make the waffles, start by grating some sweet potato using a cheese grater. Squeeze out any excess moisture using a towel. In a large bowl, whisk together some almond flour, baking powder, cinnamon, nutmeg, salt, and a flax egg made from mixing flaxseed meal and water. Add the grated sweet potato, some non-dairy milk, and melted coconut oil. Mix until well combined. Grease a waffle iron with some coconut oil spray and then pour the batter into the waffle iron. Cook until crispy and golden brown. Top the waffles with some nut butter, sliced banana, and maple syrup for a delicious and satisfying breakfast.
Chia Seed Pudding
Chia seed pudding is a nutrient-dense and versatile breakfast option that can be customized to your liking. Start by mixing together some chia seeds and non-dairy milk in a jar or bowl. Add some vanilla extract and your favorite natural sweetener, such as maple syrup or dates, to taste. Stir well and let the mixture sit in the fridge overnight, or for at least a few hours, until it thickens and the chia seeds absorb the liquid. Once it’s ready, top the pudding with your favorite fresh fruit, nuts, and seeds. You can also add some cocoa powder and extra sweetener to make a chocolate chia seed pudding.
Coconut Yogurt Parfait
- 1 cup of coconut yogurt
- ½ cup of sliced fresh fruit (such as berries or mango)
- ¼ cup of nuts and seeds (such as almonds, chia seeds, and hemp seeds)
- 1 tablespoon of natural sweetener (such as maple syrup or honey)
In a bowl, mix together the coconut yogurt and sweetener. In a serving glass or jar, layer the yogurt mixture, sliced fruit, and nuts and seeds. Repeat the layers until you reach the top of the glass. This parfait is not only visually appealing but also packed with healthy fats, antioxidants, and protein.
Grain Free Vegan Lunch and Dinner Recipes
As a vegan, finding lunch and dinner options that are both satisfying and grain-free can be a challenge. Luckily, there are plenty of delicious and nutritious recipes that fit the bill. Here are just a few ideas to get you started:
Roasted Vegetable Bowls
Roasted vegetable bowls are a colorful and flavorful option that can be customized to your liking. Simply roast a variety of vegetables in the oven with your favorite seasonings, and serve over a bed of quinoa or cauliflower rice. Some of our favorite vegetable combinations include:
- Sweet potato, bell pepper, and Brussels sprouts
- Broccoli, cauliflower, and carrots
- Mushrooms, zucchini, and asparagus
Cauliflower Fried Rice
If you’re a fan of Chinese takeout, but want to skip the rice, cauliflower fried rice is the perfect solution. Simply pulse cauliflower in a food processor until it’s the consistency of rice, and use it as a base for your favorite stir-fry recipe. Add in plenty of veggies, like carrots, peas, and onions, as well as some protein, like tofu or edamame.
Lentil Soup
Lentil soup is a filling and flavorful option for lunch or dinner, especially on a chilly day. To make a batch, sauté onions, garlic, and celery in a large pot, then add in vegetable broth, lentils, and your favorite vegetables (carrots, potatoes, and kale are all great choices). Simmer until the lentils are tender, and season with salt, pepper, and any other herbs or spices you like.
Zucchini Noodles with Pesto
If you’re craving pasta but want to skip the grains, zucchini noodles are a great alternative. Simply use a spiralizer or vegetable peeler to create long, thin noodles, and toss with your favorite vegan pesto. Top with cherry tomatoes and pine nuts for added flavor and texture.
Stuffed Bell Peppers
Stuffed bell peppers are a hearty and delicious option that’s perfect for dinner. Simply cut the tops off of bell peppers, remove the seeds and membranes, and stuff with a mixture of quinoa, black beans, corn, and spices. Bake in the oven until the peppers are tender and the filling is hot, and serve with a dollop of vegan sour cream.
Grain Free Vegan Dessert Recipes
Who says you can’t enjoy delicious desserts while keeping up with your grain-free vegan diet? From the classic chocolate avocado pudding to the delightful berry crumble, these recipes will surely satisfy your sweet tooth without sacrificing your dietary choices. Here are some easy-to-follow grain-free vegan dessert recipes that you can make at home:
1. Chocolate Avocado Pudding
This recipe combines the creaminess of an avocado with the richness of cocoa powder for a decadent dessert that is also packed with healthy fats and antioxidants.
- Ingredients:
- 1 ripe avocado
- 1/4 cup of maple syrup
- 1/4 cup of cocoa powder
- 1/4 cup of almond milk
- 1 tsp of vanilla extract
- A pinch of salt
- Instructions:
- 1. Blend all the ingredients together until smooth.
- 2. Chill the mixture in the refrigerator for an hour.
- 3. Serve with fresh fruits or nuts as toppings.
2. Coconut Flour Brownies
Who says brownies have to be loaded with refined flour and sugar? These coconut flour brownies are moist, chocolatey, and gluten-free.
- Ingredients:
- 3/4 cup of coconut flour
- 1/2 cup of cocoa powder
- 1/2 tsp of baking soda
- 1/2 tsp of sea salt
- 1/2 cup of maple syrup
- 1/2 cup of coconut oil, melted
- 1/3 cup of almond milk
- 1 tbsp of vanilla extract
- Instructions:
- 1. Preheat your oven to 350°F and line a baking pan with parchment paper.
- 2. In a large bowl, combine the coconut flour, cocoa powder, baking soda, and salt.
- 3. In a separate bowl, whisk together the maple syrup, melted coconut oil, almond milk, and vanilla extract.
- 4. Pour the wet ingredients into the dry ingredients and stir until well combined.
- 5. Pour the batter into the prepared baking pan and bake for 20-25 minutes, or until a toothpick comes out clean.
- 6. Let cool in the pan for 10 minutes before removing and slicing into squares.
3. Berry Crumble
This fruit-filled crumble is perfect for a summer evening snack. Use any type of berries you like, or mix them up for a colorful and tasty dessert.
- Ingredients:
- 4 cups of mixed berries
- 1/4 cup of maple syrup
- 1/4 cup of almond flour
- 1/4 cup of coconut flour
- 1/4 cup of coconut oil, melted
- 1/4 cup of sliced almonds
- 1 tsp of vanilla extract
- A pinch of salt
- Instructions:
- 1. Preheat your oven to 350°F.
- 2. In a large mixing bowl, combine the mixed berries, maple syrup, vanilla extract, and salt. Mix well.
- 3. In a separate bowl, mix the almond flour, coconut flour, melted coconut oil, and sliced almonds until crumbly.
- 4. Pour the berry mixture into a baking dish and top with the crumble mixture.
- 5. Bake for 25-30 minutes, or until the top is golden brown and the fruit is bubbling.
- 6. Serve warm with a dollop of coconut whipped cream, if desired.
4. Raw Key Lime Bars
These creamy and tangy key lime bars are made with raw cashews and coconut oil for a dairy-free and gluten-free take on the classic dessert.
- Ingredients:
- For the crust:
- 1/2 cup of almonds
- 1/2 cup of dates, pitted
- 1/4 cup of shredded coconut
- 1/4 tsp of sea salt
- For the filling:
- 1 cup of raw cashews
- 1/3 cup of lime juice
- 1/4 cup of coconut oil, melted
- 1/4 cup of maple syrup
- 1 tsp of vanilla extract
- A pinch of sea salt
- Instructions:
- 1. In a food processor, pulse the crust ingredients until a sticky dough forms.
- 2. Press the crust evenly into an 8×8 inch pan and set aside.
- 3. In a blender, blend the filling ingredients until smooth and creamy.
- 4. Pour the filling over the crust and smooth with a spatula.
- 5. Chill the bars in the refrigerator for at least 4 hours, or until firm.
- 6. Cut into squares and serve cold.
5. Cinnamon Apple Crisp
This warm and comforting dessert is perfect for the crisp fall season. Made with fresh apples and a crunchy topping, it’s a crowd-pleaser for sure.
- Ingredients:
- For the apple filling:
- 4 large apples, peeled and sliced
- 1/4 cup of coconut sugar
- 1 tbsp of lemon juice
- 1 tsp of cinnamon
- A pinch of nutmeg
- For the crisp topping:
- 1 cup of almond flour
- 1/2 cup of shredded coconut
- 1/4 cup of coconut oil, melted
- 1/4 cup of pure maple syrup
- 1 tsp of cinnamon
- A pinch of salt
- Instructions:
- 1. Preheat your oven to 375°F.
- 2. In a large mixing bowl, combine the apple filling ingredients and mix well.
- 3. In a separate bowl, mix the crisp topping ingredients until crumbly.
- 4. Pour the apple mixture into a baking dish and top with the crisp mixture.
- 5. Bake for 30-35 minutes, or until the topping is golden brown and the apples are soft.
- 6. Serve warm with a scoop of dairy-free vanilla ice cream, if desired.
6. Lemon Chia Seed Muffins
These lemony muffins are perfect for a quick breakfast or a midday snack. Made with chia seeds for added fiber and protein, they are both delicious and nutritious.
- Ingredients:
- 2 cups of almond flour
- 1/4 cup of coconut sugar
- 2 tbsp of chia seeds
- 1 tsp of baking powder
- 1/2 tsp of baking soda
- 1/4 tsp of sea salt
- 1/4 cup of lemon juice
- 1/4 cup of coconut oil, melted
- 1/4 cup of almond milk
- 2 flax eggs (2 tbsp of ground flaxseed mixed with 6 tbsp of water)
- 1 tsp of vanilla extract
- Zest of one lemon
- Instructions:
- 1. Preheat your oven to 350°F and line a muffin tin with paper liners.
- 2. In a large mixing bowl, combine the almond flour, coconut sugar, chia seeds, baking powder, baking soda, and salt.
- 3. In a separate bowl, whisk together the lemon juice, melted coconut oil, almond milk, flax eggs, vanilla extract, and lemon zest.
- 4. Pour the wet ingredients into the dry ingredients and stir until just combined.
- 5. Pour the batter evenly into the muffin cups.
- 6. Bake for 20-25 minutes, or until a toothpick comes out clean.
- 7. Let cool in the muffin tin for 5 minutes before removing and placing on a wire rack to cool completely.
Enjoy these delightful and easy-to-make grain-free vegan dessert options! You don’t have to sacrifice taste when you choose to eat healthy and consciously. Cheers to a happy and sweet life!
FAQs about Grain Free Vegan Recipes
Veganism and grain-free diet are two seemingly different dietary restrictions that are not impossible to combine. A vegan diet involves consuming plant-based foods and cutting out all animal products. On the other hand, a grain-free diet eliminates all foods that contain grains such as wheat, rice, oats, and corn. Combining these two dietary restrictions might seem challenging, but it is completely possible with the right planning and substitutes. Here are some frequently asked questions about grain-free vegan recipes.
Is a grain free diet vegan?
Technically, a grain-free diet is not inherently vegan because it is possible to consume animal products such as meat, dairy, and eggs on a grain-free diet. However, it is possible to maintain a grain-free vegan diet by eliminating all grains and animal products from your meals. This means relying on plant-based foods such as fruits, vegetables, legumes, and nuts to get all the nutrients you need.
Can you still get enough nutrients on a grain free vegan diet?
Yes, a grain-free vegan diet can provide you with all the necessary nutrients you need if you balance your meals correctly. You can get protein from legumes and nuts, vitamin B12 from fortified plant milk or supplements, calcium from leafy greens, and iron from legumes and dark leafy greens. However, it is essential to plan your meals carefully and include a wide variety of foods to ensure you are meeting all your nutritional needs.
What are the best substitutes for grains in vegan cooking?
- Quinoa – a seed that is often used as a grain substitute since it has a similar texture and taste to rice. It is also high in protein.
- Cauliflower rice – grated cauliflower that can be used in place of rice in recipes such as stir-fries and rice bowls.
- Zucchini noodles – a low-carb alternative to pasta that can be used in place of traditional noodles.
- Coconut flour – a gluten-free flour that can be used in baking as a substitute for wheat flour.
- Almond meal – a ground-up almond that is often used in gluten-free baking and as a substitute for breadcrumbs.
Can you eat bread on a grain free vegan diet?
Yes, it is possible to eat bread on a grain-free vegan diet, but you will need to use substitutes for wheat flour. There are plenty of grain-free flour alternatives available such as almond flour, coconut flour, and cassava flour that can be used in place of wheat flour. You can also opt for bread made from other grains such as buckwheat or quinoa.
Is a grain free vegan diet difficult to maintain?
Maintaining a grain-free vegan diet can be challenging, especially if you are used to consuming grains as a staple food. However, it is not impossible, and there are plenty of resources available to help you plan your meals and find substitutes for your favorite foods. It is essential to remember that a balanced and varied diet is key, and you should always consult a healthcare professional if you have any concerns.
Thanks for Reading and Cheers to Delicious Meals!
Now you have a list of tasty grain-free vegan meals that you can whip up in no time. It’s always exciting to try something different, and with these recipes, you’re sure to have a blast in the kitchen. So, save this page, come back for more, and share it with your friends and family. Let’s enjoy a wide range of vegan foods together!