Navigating the world of vegan foods can sometimes feel like trying to unlock a secret code. With all of the “plant-based” terms and labels, it’s easy to get lost in all the marketing noise and buzzwords.
But don’t worry—this blog post will answer your questions about which foods are vegan and which aren’t.
What Do Vegans Eat?
If you’re exploring vegan eating, the options are endless. Vegan eating revolves around foods like fruits and vegetables but also includes a variety of alternative proteins and non-dairy options.
The best part? New and innovative plant-based products are continuously being introduced to the market, making it easier than ever for vegans to enjoy their favorite foods. While they are not always the healthiest option, most foods can be enjoyed occasionally.
Want a full vegan grocery list? Check out this Vegan Food List for Beginners.
Foods Vegans Don’t Eat
In this blog post, we’ll discuss everyday questions about what vegans eat and don’t eat. For a quick rundown, vegans don’t eat animal products like meat, fish, dairy products, eggs, or animal by-products like gelatin or honey.
Proteins
Plenty of plant-based proteins help you meet your daily protein goals. These are some of the most common questions about what proteins vegans eat.
Plenty of plant-based proteins help you meet your daily protein goals. These are some of the most common questions about what proteins vegans eat.
Can vegans eat eggs?
No, vegans don’t eat eggs because eggs come from chickens, which is an animal.
However, there are many ways to replace eggs in baking, such as using tofu, applesauce, or flaxseed. These egg alternatives can step in perfectly depending on what you’re whipping up in the kitchen.
Can vegans eat egg whites?
No, vegans don’t eat egg whites or any part of an egg. A popular substitute for egg whites is aquafaba, the liquid from canned chickpeas. It’s surprisingly versatile and works wonders in recipes that call for egg whites.
Can vegans eat seafood?
No, vegans don’t eat seafood since fish and shellfish are animal products. Instead, they often turn to seaweed and other creative plant-based options to satisfy seafood cravings.
Seaweed, in particular, is a rich source of iodine. For more “vegan-friendly” seafood insp, try these chickpea “tuna” boats or check out my “seafood salad” recipe from the Blue Foods as Medicine Cookbook {free to download}
Can vegans eat shrimp?
No, vegans don’t eat shrimp since it is an animal. Unfortunately, vegans often find it challenging to substitute shrimp because its unique texture and flavor are difficult to replicate.
Can vegans eat tofu?
Yes, tofu is vegan and is a staple in many plant-based diets. Its versatility and ability to take on different flavors make it a go-to plant-based protein option for vegans.
Curious to know more about tofu? Check out this post on this post: What Does Tofu Tastes Like
Healthy Fats
Can vegans eat peanut butter?
Yes, vegans can happily have peanut butter since it’s made from peanuts and fits perfectly into vegan eating. Just keep an eye on the list of ingredients for sneaky non-vegan ingredients like honey.
The healthy fats and protein make peanut butter a great snack for vegans. It helps to keep you satisfied and energized throughout the day. It’s also a rich source of antioxidants that can improve overall health.
Carbohydrates
Carbohydrates, proteins, and fats are one of the three macronutrients our bodies need for energy. Carbs come in two forms: simple carbohydrates and complex carbs. Our bodies break down carbohydrates into glucose, fueling our cells and energizing us throughout the day.
Can vegans eat oatmeal?
Yes, oatmeal is vegan-friendly, making it a perfect breakfast choice. To keep it fully vegan, simply prepare it with water or your favorite plant-based milk. PS: Did you know that October 10 is National Oatmeal Day? It’s a perfect nutrition day to celebrate!
Can vegans eat gluten?
Yes, vegans can have gluten. Gluten comes from wheat, barley, and rye. When mixed with liquid, gluten proteins form a network that traps air bubbles, helping baked goods rise and become fluffy.
We’ve all been to a restaurant and asked about vegan options only to have the server say, “Oh yes, it’s gluten-free,” when that’s not what we were asking.
Can vegans eat pizza?
It depends on the type of pizza. Vegans can enjoy pizza without an egg wash, cheese, or meat. It can be made vegan using a plant-based crust and dairy-free cheese or by going cheeseless and having a sauce base.
There are endless vegan topping choices, such as fresh veggies, fruits, herbs, spices, and plant-based proteins.
Can vegans eat fruit?
Fruit alone is 1000% vegan. It is naturally free from animal products. Whether snacking on a juicy apple or adding berries to your smoothie, fruit is a delicious and nutritious part of healthy eating and adds vitamins, minerals, and fiber.
There are caveats to this. If it’s something like a caramel apple, the dish is no longer vegan because caramel, a non-vegan ingredient, has been added.
Can vegans eat rice?
Yes, vegans can include all kinds of rice in their diet. It’s a versatile staple that can be enjoyed in countless ways, making it a perfect addition to a vegan meal plan.
Can vegans eat potatoes?
Vegans can enjoy potatoes in all their delicious forms. They offer endless possibilities for tasty and satisfying meals. Potatoes are starchy vegetables with carbohydrates that provide a quick source of energy.
Potatoes also contain nutrients like vitamin C and fiber, which are great for your immune system and digestive health.
For menu items like mashed potatoes, ingredients like butter and dairy made from milk are not vegan.
Can vegans eat noodles?
Vegans can enjoy most noodles if they are free from ingredients that come from animals, like eggs. Check the label for animal derivatives, like eggs. Vegan noodles are typically made from wheat, rice, beans, and buckwheat. Egg noodles are not vegan and would not make the list.
Dairy and Dairy Alternatives
Dairy products include milk, cheese, and yogurt. Vegans avoid dairy because it comes from animals. The good news is that there are plenty of delicious dairy alternatives out there, like oat milk, soy yogurt, and plant-based dairy, that allow vegans to substitute dairy products easily.
Can vegans eat yogurt?
Vegans don’t eat yogurt made from dairy milk. But there are plenty of plant-based alternatives out there. Options like almond, coconut, and oat milk yogurt fit perfectly into the vegan diet. Popular brands include Silk, Forager, and Oui.
Can vegans eat butter?
Vegans avoid dairy-based butter because it’s made from cow milk, but the good news is there are plenty of plant-based butters and oils to choose from.
These alternatives work just as well in recipes, offering the same great taste without animal ingredients or cholesterol. Earth Balance, Miyokos,Country Crock, and Violife are popular brands of plant-based butter.
Can vegans eat cheese?
Dairy cheese is not included in vegan eating, but several vegan cheese options made from nuts and soy are okay.
Popular vegan cheeses include Follow Your Heart and Daiya. There are also artisan vegan cheeses with simpler ingredients, like Virgin Cheese (local to AZ and ship!) or Rebel Cheese.
Liquids
Can vegans eat chicken broth?
Vegans don’t use chicken broth because it comes from chicken bones. Instead, vegans cook with vegetable-based broths packed with herbs and spices to bring rich flavor to meals without using animal products.
Snacks
When it comes to snacking, vegan options are both delicious and nutritious. With choices like creamy hummus paired with veggies, energy bites, and granola, there’s something to satisfy every craving.
Can vegans eat popcorn?
Popcorn is a great snack for vegans. It’s naturally plant-based, low in calories, and easy to enjoy. Popcorn is also whole grain and high in fiber, making it a nutritious snack option that supports digestive health.
Avoid nonvegan toppings like butter and cheese. This Dark Chocolate Dairy Free Popcorn is an easy at-home recipe.
Can vegans eat chips?
The vegan options for chips will vary. The most common non-vegan ingredients are cheese or dairy. Check the labels for any animal-based ingredients; chips without these ingredients should get the vegan green light.
Desserts
Vegans can still satisfy their sweet tooth while eating only plants. Several classic treats can be made vegan. As always, reading food labels to check for hidden animal products is important.
Another important point to note about vegan desserts – these options generally aren’t the healthiest ones, so enjoy in moderation or for an occasional treat.
Can vegans eat chocolate?
Yes, vegans can eat chocolate as long as it’s dairy-free. Look for chocolates that are clearly labeled as vegan to avoid any animal products. Did you know that high-quality dark chocolate doesn’t contain any dairy?
Similarly, choosing chocolate with a higher cocoa content, like 70% or higher, is a safe bet and a good place to start for vegan chocolate lovers.
Can vegans eat donuts?
It depends on the type of donut. Vegans don’t eat from places like Krispy Kreme or Dunkin because they contain dairy and eggs. Occasionally, there will be a vegan option without any animal-based ingredients. It just depends on the place.
Can vegans eat Oreos?
Yes, surprisingly, Oreos are vegan! These classic cookies are made without any animal-derived ingredients. Hmm, what is that creme made of, then?
Can vegans eat ice cream?
Dairy ice cream is a “no” for vegans because dairy is an animal product. However, there are several delicious dairy-free ice creams available on the market. Ben & Jerry’s has many options. While not high in nutrients, these are typically okay occasionally and still reach your health goals.
Baking
Vegan baking is a fun and creative way to make delicious treats without animal ingredients. Just keep in mind that not every baking ingredient is vegan, so it’s essential to read labels carefully when you’re in the store.
Can vegans eat flour?
Yes, vegans can eat flour. It’s a plant-based ingredient that is perfectly compatible with vegan eating. Flour is a staple in many, if not all, vegan baking recipes, including one of my favorites, Chocolate Sesame Tahini Cookies.
Can vegans eat sugar?
Sugar lives in the gray area for vegans. Many vegans consider sugar to be acceptable, while some avoid it because it may be processed with animal products as the filtering agent.
For this reason, raw cane sugar, certified organic cane sugar, and sugar made exclusively from beets seems to be the most common among vegans.
Can vegans eat yeast?
Yes, vegans can eat yeast. It’s a type of fungus, not an animal product, and is perfectly suitable for vegans. Yeast is often used in vegan baking to help bread and other baked goods rise.
Wrapping It Up
With so much misinformation out there, it can be easy to get confused about what is and isn’t vegan. But by understanding the basics – focusing on plant-based ingredients and avoiding animal products – you can confidently navigate the world of vegan food.
Now, it’s your turn. In the comments below, ask any questions you may have. Let’s spread the love for plant-based eating together.
