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
  16 Lion's Mane Mushroom Recipes (Super Flavorful!) » Joyful Dumplings Recipes
  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? ›

How to Switch to a Soy Free Vegan Diet: Useful Food Substitutions

Firm/extra firm tofu —> beans or hemp tofu. ...
Silken tofu —> vegan yogurt. ...
Soy miso paste —> chickpea miso. ...
Soy milk —> other types of non-dairy milk. ...
TVP/TSP/Soy curls —> quinoa and other grains. ...
Soy yogurt —> coconut or almond yogurt.

More items...

Apr 11, 2014

Get More Info ›

What is a vegan substitute for 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.

Discover More Details ›

Does vegan mean soy free? ›

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

Learn More Now ›

What vegan meat does not have soy? ›

Soy-Free. Seitan is a delectable meatless option made of wheat gluten. Available from many companies, it's popular because it soaks up flavors extremely well and the texture is chewy and satisfying.

Read On ›

What are the symptoms of soy intolerance? ›

Symptoms of a soy allergy include:

Vomiting.
Stomach cramps.
Indigestion.
Diarrhea.
Wheezing.
Shortness of breath, difficulty breathing.
Repetitive cough.
Tightness in throat, hoarse voice.

More items...

Get More Info ›

What foods can you eat without soy? ›

General guidelines for soy allergy

Foods	Allowed
Fruit	All fresh, frozen, or canned fruits and juices processed without soy products
Beverages	Soft drinks Tea, coffee Fruit juice
Meat & meat substitutes	Any fresh or frozen beef, chicken, lamb, pork, turkey, veal, or fish served without prepackaged sauces, breading, or gravy

7 more rows

Get More Info Here ›

Is too much soy bad for you vegan? ›

Eating soy foods as part of your normal diet is generally more beneficial than harmful. Although there has been concern that high consumption of soy for some men and people with thyroid conditions may be risky, research suggests this is not the case.

Get More Info Here ›

What is like tofu but not soy? ›

But there are other tofus out there in the universe: Shan tofu, a Burmese preparation, made from chickpea flour; hemp tofu, which Vi Zahajszky made for this food blog back in 2012; peanut tofu, made in a similar manner to soy tofu; and a world of other tofu-like concoctions made from any bean you can think of.

Explore More ›

Is tofu soy free? ›

Soy and tofu are a given—you need one to make the other, just as you need cacao to make chocolate. But just as vegan innovators have made meat without animals, it is possible to create tofu without soy.

What is the best vegan chicken without soy? ›

Store-bought vegan chicken

If you are looking for a gluten-free and soy-free vegan chicken alternative, Beyond Meat Chicken Strips is a great option. I also love the gluten-free Gardein brand Chick'n Scallopini which you can cook in place of a chicken breast or cut into small pieces.

Learn More ›

Why do people want soy free? ›

This diet is particularly beneficial for those with soy allergies, as it helps avoid allergic reactions. However, even those without allergies can benefit by reducing inflammation and improving digestion. Some people even report increased energy levels and improved overall health after eliminating soy from their diet.

Know More ›

What can I eat if I can't eat soy? ›

General guidelines for soy allergy

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

7 more rows

Read On ›

Can you be vegan if you're allergic to soy? ›

People affected should pay particular attention to their calcium intakes, and make sure they're consuming enough protein-rich foods. However, there is no reason why people with a soya allergy can't eat a well-balanced vegan diet.

Can you overcome a soy intolerance? ›

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.

Learn More Now ›

How do I eat out and avoid soy? ›

Ask for Restaurant Recommendations

Some restaurants even have allergy-free menus or allergy-free variations of their most popular foods. Compiling a list of soy-safe restaurants, which can include input from friends, family, or an allergist, is another excellent way to ensure safer dining outside the home.

Tell Me More ›