46 Soy Free Vegan Dinner Recipes (2024)

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

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

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

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

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

Southwestern Pesto Pasta with Crispy Chickpeas

Instant Pot Vegetarian Chili with Summer Vegetables

Crispy Baked Tacos with Summer Vegetables

Spring Vegetable Pasta with Lemon and Dill

Roasted Root Vegetable Buddha Bowls

Southwestern Butternut Squash and White Bean Soup

Curried Lentil Quinoa Soup

Sweet Potato and Black Bean Bowls with Cilantro Lime Pesto

Roasted Vegetable and Chickpea Bowls

BBQ Shepherds Pie with Chickpeas and Lentils

Loaded Kale Caesar Salad

Vegan Lentil Meatloaf Cups

Sweet Potato, Lentil and Kale Salad

Curried Vegetable Pot Pie

Smoky Pumpkin and Black Bean Chili

Jackfruit and Pinto Bean Baked Taquitos

Zesty Pumpkin Mac N Cheese

Guacamole Pita Pizzas

One Pot Coconut Curry Lentil Quinoa and Sweet Potatoes

30 minute Red Beans and Cauliflower Rice

Spiralized Sweet Potato Enchilada Bowls

One Pot Creamy Vegan Caprese Pasta

Crispy Potato Tacos

BBQ Cauliflower and Chickpea Burgers

Tex Mex Sweet Potato Bowls

Reader Interactions

Comments

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

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

Please tell me you have a cookbook!! =)
Reply
- She Likes Food says
  September 19, 2018 at 10:10 pm
  
  Haha, I wish! Maybe someday 🙂
  See Also
  Chickpea Tacos | Meatless, Gluten-Free Recipe - Elavegan
  Reply
Cheryl Chamberlain says
January 14, 2019 at 9:28 pm

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

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

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

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

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

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

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

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

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

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

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

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FAQs

How to be vegan if you can t eat soy? ›

Some alternative protein sources for a vegan diet without soy, gluten, or beans include quinoa, lentils, nuts, seeds, and leafy greens. Quinoa is a complete protein and can be used as a base for many dishes. Nuts and seeds can be sprinkled on salads or blended into smoothies for a protein boost.

Read The Full Story ›

What vegetarian foods are high in protein without soy? ›

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

Beverages	Milk, fruit juice, carbonated beverages, Kool-Aid, cocoa, hot chocolate, Rice Dream, Westbrae Rice Drink
Snack Foods	Potato chips, popcorn, dry roasted peanuts—all snack foods only if prepared without soy (check food labels)
Soups	Homemade and canned soups made with allowed ingredients

Is too much soy bad for you vegan? ›

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

Read On ›

Does pasta contain soy? ›

Soy is sometimes found in the following:

Grains prepared with soy (e.g. cereals, breads, chips, crackers, pasta, rice, tortillas and rice) Vegetable gum. Vegetable starch.

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Why is tofu not vegan? ›

Tofu is vegetarian because it is derived from soy proteins. These proteins are made from pressed soybean curds in a process similar to cheesemaking. This also means that, because only plant-based products are used in its creation, tofu is vegan.

Read On ›

Are chickpeas soy? ›

The key to a soy-free diet is to stay away from all foods or products containing soy. Soybeans are classified as a legume. Other foods in the legume family are navy, kidney, string, black, and pinto beans. Also chickpeas (garbanzo beans), lentils, peas, carob, licorice, and peanuts.

Get More Info Here ›

What can I eat that doesn't contain soy? ›

For snacks, keep a mix of homemade and packaged snacks on hand. You can have hard boiled eggs with a protein or oat bar as a snack, as long as the protein bar is soy-free like Bobo's. You can also make a Greek yogurt, oat or cottage cheese bowl with fresh fruit and nut butter to fill you up and improve your gut health.

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

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

Tell Me More ›

Can you overcome a soy intolerance? ›

Soy Allergy Treatment Options

Soy allergy can be successfully treated with oral immunotherapy (OIT). This is a safe and effective treatment for children and adults that gradually reduces allergic reactions to food allergens over time.

Read On ›

46 Soy Free Vegan Dinner Recipes (2024)

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FAQs

How to be vegan if you can t eat soy? ›

Is too much soy bad for you vegan? ›

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