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
  Classic Spiedini Recipe (Italian Style Kebabs)
  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 without soy? ›

9 Vegan Proteins to Eat When You're Allergic to Soy

Seitan. Protein-packed meat substitute Seitan is a popular choice for many meat-free diners. ...
Legumes. ...
Dairy-Free Ice Cream. ...
Nuts and Seeds. ...
Plant Milks. ...
Condiments. ...
Dairy-Free Cheese. ...
Jackfruit.

More items...

Learn More Now ›

What vegan products don t have soy? ›

There's almond milk, rice milk, oat milk, coconut milk beverage---so many choices. Vegan cheese is also not limited to soy. You can find rice-based cheeses, nut-based cheeses and Daiya, which is tapioca-based. Even some meat substitutes (like Field Roast, for example) are offering soy-free options.

What is a vegetarian alternative to soy? ›

Well other than tofu, there's also tempeh and edamame. If you're avoiding soy altogether, there are a bunch of other good plant sources of protein: Seitan - This is made from wheat gluten and contains a good amount of protein. Nuts - Nuts are a good source of protein.

Find Out More ›

Does vegan mean no soy? ›

This is because soy is a bean and so is suitable for those who are plant-based. Soy products, such as soy milk, tofu, tempeh and soy sauce are mostly also vegan as a result (though be sure to check the label with some products just in case!).

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.

Show Me More ›

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.

Get More Info Here ›

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

General guidelines for soy allergy

Foods	Allowed
Milk & milk products	Milk, cheese, cottage cheese, or yogurt without soy products
Soups & combination foods	Homemade soups and commercial soups that do not contain soybeans
Desserts & sweets	Ice cream, gelatin, cookies made without soy ingredients

7 more rows

Discover More Details ›

Which plant-based meat doesn't 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. You can also make your own!

Explore More ›

What is a vegan protein source without soy? ›

Beans and Lentils are perhaps the most crucial parts of your vegan diet. They're jam-packed with protein, fiber, and vitamins. That's right, peanuts are technically a legume and we all know that peanut butter is your best friend for protein on the vegan diet (just make sure it's free of animal products).

Learn More ›

Does Impossible Burger have soy? ›

The Impossible Burger is made from soy protein concentrate, coconut oil, sunflower oil, potato protein, methylcellulose, yeast extract, salt, gums, and water and additives, including vitamin B12, zinc, vitamin B6, thiamin (B1) and niacin. The ingredient that gives an Impossible Burger the taste of meat is heme.

Read The Full Story ›

What can soy be replaced with? ›

7 Soy Sauce Substitutes That Are As Good As the Real Thing

Tamari.
Coconut Aminos.
Fish Sauce.
Miso Paste.
Balsamic Vinegar.
Worcestershire Sauce.
Oyster Sauce.

Jun 6, 2023

Is Beyond meat soy free? ›

What ingredients do you use? Our Beyond Burger is made of quality ingredients—like peas and brown rice—and a simple process to turn them into great-tasting meat. Like all of our products, the Beyond Burger is made with no GMOs, soy or gluten.

Find Out More ›

Why avoid soy? ›

Soy products contain large amounts of chemicals called oxalates. Oxalates are the main ingredient in kidney stones. If you have a history of kidney stones, avoid taking large amounts of soy. Milk allergy: Children who are very allergic to cow's milk might also be sensitive to soy products.

How can vegans eat less 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

Read On ›

Do eggs contain soy? ›

Many people experience allergic reactions to eggs, however it may not be the egg in itself that is responsible. It's the soy within the yolk that comes from a hen's soy-based diet. Soy has become a popular ingredient in animal feed because it is a cheap protein that promotes quick growth and efficient egg production.

Read On ›

What is a good substitute for soy protein? ›

Chickpeas, lentils, lupine, sorghum, broad beans and many other legumes can replace soy in many formulations. Some of these are rich in high-quality protein and fiber and contain low levels of fat compared to soy.

See Details ›