Delicious Nut-Free Vegan Recipes: Allergy-Friendly Meals for Everyone

A nut allergy can pose a challenge for those following a vegan diet, as nuts are often a prominent ingredient in plant-based cooking. But with a little creativity, it is possible to make delicious meals that are both vegan and nut-free. Here are some allergy-friendly options for breakfast, lunch and dinner, along with advice for successful nut-free vegan cooking.

Breakfast: Creamy Oatmeal, Tofu Scramble and Chia Pudding

Breakfast can be a challenge for those with nut allergies, as nuts are often used in granolas, nut butters and other popular breakfast foods. But there are plenty of nut-free options to choose from.

Creamy Oatmeal with Fruit

Instead of using nuts for creaminess, try cooking your oats in plant-based milk. You can also add a dollop of coconut yogurt or some chopped nuts (if you don’t have an allergy) on top for added texture. Serve with fresh fruit for a tasty and nutrient-dense start to your day.

Here’s the recipe:

• 1 cup rolled oats
• 2 cups unsweetened plant-based milk
• 1/2 tsp ground cinnamon
• Pinch of salt
• Chopped fruit for serving

Bring milk to a boil in a medium saucepan. Stir in oats, cinnamon and salt. Reduce heat to a simmer and cook, stirring occasionally, for 10 minutes. Serve with fruit.

Notes: You can also add a sweetener like maple syrup or brown sugar to taste, if desired.

Tofu Scramble with Veggie Hash

Tofu is a great source of plant protein that is often used in vegan cooking as a substitute for eggs. In this recipe, it is scrambled and served with cooked veggies for a delicious and nutrient-dense breakfast.

Here’s the recipe:

• 1/2 block firm tofu, drained and crumbled
• 1 tbsp olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped bell pepper
• 1 cup chopped kale
• 1/2 cup chopped tomato
• 1/2 tsp ground cumin
• 1/2 tsp smoked paprika (optional)
• Salt and pepper to taste

Heat oil in a large skillet over medium heat. Add onion and bell pepper and cook until softened, about 5 minutes. Add tofu and cook, stirring occasionally, until lightly browned. Add kale, tomato, cumin and paprika (if using) and cook until kale is wilted and tomato has started to break down, about 5 minutes.

Season with salt and pepper to taste. Serve hot.

Notes: You can also add cooked spinach or other greens to the scramble, as well as other veggies like mushrooms, carrots or zucchini.

Chia Pudding with Coconut Milk

Chia seeds are a nutritious and versatile ingredient that can be used to make a creamy pudding that is free of nuts. Simply mix them with coconut milk, add some sweetener and let them sit overnight in the refrigerator. In the morning, you’ll have a delicious and satisfying breakfast that is ready to go.

Here’s the recipe:

• 1/4 cup chia seeds
• 1 1/2 cups unsweetened coconut milk
• 1/4 cup maple syrup or other sweetener
• 1 tsp vanilla extract (optional)

Whisk together chia seeds, milk, sweetener and vanilla (if using) in a medium bowl. Let sit at room temperature for 15 minutes, then stir and transfer to the refrigerator. Let sit for at least 2 hours, or up to overnight, until the chia seeds have absorbed most of the milk and the mixture has thickened into pudding.

Divide into bowls and serve. Top with fresh fruit or nuts (if you don’t have an allergy) for added texture and flavor.

Notes: You can also add flavorings such as cocoa powder or matcha to the pudding, or mix in fruits such as strawberries or bananas.

Lunch and Dinner: Lentil Stew, Quinoa Bowl and Pasta Alfredo

While it can be challenging to find nut-free options for sauces and dressings, there are plenty of plant-based ingredients that can be used to make delicious and creamy dishes. Here are some nut-free lunch and dinner options that are sure to please.

Hearty Lentil and Vegetable Stew

Lentils are a great source of plant protein and fiber, and they can be used to make a hearty and comforting stew that is free of nuts. Simply cook lentils with vegetables and seasonings for a satisfying and allergy-friendly meal.

Here’s the recipe:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 1 medium carrot, peeled and chopped
• 1 rib celery, chopped
• 1 red bell pepper, chopped
• 4 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper (optional)
• 1/2 tsp salt
• 1 cup dried brown or green lentils, rinsed
• 4 cups water or vegetable broth
• 1 can (14 oz) diced tomatoes
• 1 can (15 oz) cannellini or kidney beans, rinsed
• 1 cup chopped kale or spinach

Heat oil in a large pot over medium heat. Add onion, carrot, celery and bell pepper and cook until softened, about 5 minutes. Add garlic, cumin, paprika, cayenne (if using) and salt and cook until fragrant, about 1 minute. Stir in lentils, water or broth, tomatoes, beans and kale or spinach. Bring to a boil, then reduce heat to a simmer and cook until lentils are tender, about 30 minutes.

Season with salt and pepper to taste. Serve hot.

Notes: You can also add other vegetables such as zucchini, eggplant or mushrooms to the stew. If you don’t have lentils on hand, you can also use beans such as chickpeas or black beans.

Quinoa and Roasted Vegetable Bowls

Quinoa is a nutritious and versatile grain that can be used to make a delicious and allergy-friendly bowl meal. Simply roast some vegetables, cook the quinoa and mix them together with some seasonings for a satisfying and flavorful lunch or dinner.

Here’s the recipe:

• 1 1/2 cups chopped mixed vegetables (such as bell pepper, zucchini, eggplant and red onion)
• 1 tbsp olive oil
• 1/2 tsp salt
• 1 cup cooked quinoa
• 1/4 cup chopped fresh cilantro
• 1/4 cup diced red onion
• 1 lime, cut into wedges

Preheat oven to 400°F (205°C). Line a baking sheet with parchment paper. Toss vegetables with oil and salt. Spread in a single layer on prepared baking sheet. Roast, stirring once, until vegetables are tender and lightly browned, about 20 minutes.

Divide quinoa among bowls. Top with roasted vegetables, cilantro and onion. Serve with lime wedges on the side.

Notes: You can also add cooked beans or chickpeas to the bowl for added protein and fiber.

Creamy Cashew-Free Pasta Alfredo

Pasta dishes are a staple for many, but they can be difficult for those with nut allergies due to the common use of cashews in vegan Alfredo sauces. But there are other plant-based ingredients that can be used to make a creamy and delicious sauce that is free of nuts.

Here’s the recipe:

• 1 lb (455 g) pasta
• 1 tbsp olive oil
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 1 cup unsweetened plain soy milk or other plant-based milk
• 1/4 cup nutritional yeast
• 1 tbsp tomato paste
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp smoked paprika (optional)
• Cooked vegetables or cooked crumbled tempeh (optional)

Cook pasta according to package directions in a large pot of salted water. Drain and set aside.

Heat oil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook until fragrant, about 1 minute. Stir in milk, nutritional yeast, tomato paste, salt, pepper and paprika (if using). Bring to a simmer and cook, stirring occasionally, until sauce has thickened slightly, about 5 minutes.

Taste and adjust seasonings as needed. If desired, stir in cooked vegetables or tempeh.

Serve pasta topped with sauce. Pass additional salt and pepper at the table, if desired.

Notes: You can also add a squeeze of lemon juice or a pinch of red pepper flakes to the sauce for added flavor.

Grilled Portobello Mushroom Burgers

Burgers are a classic summertime dish, but they can pose a challenge for those with nut allergies due to the common use of peanut butter or almond butter in vegan patties. But mushrooms make a delicious and nutritious alternative that can be marinated and grilled for a tasty and allergy-friendly burger.

Here’s the recipe:

• 4 large portobello mushroom caps, stems removed
• 1/4 cup balsamic vinegar
• 1/4 cup olive oil
• 1 tbsp soy sauce or tamari
• 1 tbsp maple syrup
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 4 hamburger buns
• 1 avocado, sliced
• 1/2 red onion, thinly sliced
• 1/2 cup shredded lettuce
• 1/2 cup tomato slices
• 1/2 cup ketchup or other condiment (optional)

Whisk together balsamic vinegar, oil, soy sauce, maple syrup, paprika, garlic powder, salt and pepper in a large bowl. Place mushrooms in a single layer in a baking dish. Pour marinade over mushrooms, turning to coat. Let sit for at least 30 minutes, or up to 2 hours, turning mushrooms occasionally.

Preheat grill or grill pan over medium-high heat. Grill mushrooms, turning once, until tender and lightly charred, about 5 minutes per side. Grill buns, if desired, until lightly toasted.

Assemble burgers with avocado, onion, lettuce, tomato and ketchup (if using).

Notes: You can also marinate and grill sliced eggplant or zucchini for a vegetable burger option.

Snacks and Sides: Roasted Chickpeas, Hummus and Sweet Potato Fries

Snacks and sides are an important part of any meal, and there are plenty of nut-free options to choose from. Here are some delicious and allergy-friendly options that are perfect for snacking or serving alongside your main dish.

Roasted Chickpea Bites

Chickpeas are a nutritious and versatile ingredient that can be roasted for a crunchy and satisfying snack that is free of nuts. Simply toss them with some seasonings and bake in the oven until lightly browned and crispy.

Here’s the recipe:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp salt

Preheat oven to 400°F (205°C). Line a baking sheet with parchment paper. Spread chickpeas on baking sheet. Drizzle with oil and toss to coat. Sprinkle with paprika, garlic powder and salt. Roast, stirring once, until chickpeas are lightly browned and crispy, about 20 minutes.

Notes: You can also add some cayenne pepper or chili powder to the chickpeas for added heat.

Hummus with Veggie Sticks

Hummus is a classic and delicious dip that is free of nuts and can be enjoyed with a variety of vegetables for a nutrient-dense and satisfying snack.

Here’s the recipe:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup tahini
• 1/4 cup unsweetened plain soy milk or other plant-based milk
• 2 cloves garlic, minced
• 3 tbsp lemon juice
• 1/2 tsp salt
• 1/4 cup olive oil

In a food processor, combine chickpeas, tahini, milk, garlic, lemon juice and salt. Process until smooth, scraping down sides of bowl as needed. With the motor running, slowly add oil through the feed tube in a steady stream. Taste and adjust seasonings as needed.

Serve hummus with veggie sticks such as carrot sticks, celery sticks and bell pepper slices.

Notes: You can also add roasted red pepper or sun-dried tomatoes to the hummus for added flavor.

Baked Sweet Potato Fries

Sweet potato fries are a delicious and nutritious alternative to regular fries that are free of nuts and can be enjoyed as a satisfying snack or side dish.

Here’s the recipe:

• 2 medium sweet potatoes, peeled and cut into fries
• 1 tbsp olive oil
• 1/2 tsp salt

Preheat oven to 400°F (205°C). Line a baking sheet with parchment paper. Toss sweet potato fries with oil and salt. Spread in a single layer on prepared baking sheet. Bake, stirring once, until fries are tender and lightly browned, about 20 minutes.

Notes: You can also add some paprika, garlic powder or cayenne pepper to the fries for added flavor.

Desserts: Coconut Milk Ice Cream, Fruit Sorbet and Chia Seed Pudding

Desserts are a delicious way to end a meal, and there are plenty of nut-free options to choose from. Here are some delicious and allergy-friendly desserts that are sure to satisfy your sweet tooth.

Coconut Milk-Based Ice Cream

Coconut milk is a rich and creamy base for a delicious and dairy-free ice cream that is free of nuts. Simply chill a mixture of coconut milk, sweetener and flavorings, then churn it in an ice cream maker for a delicious and allergy-friendly treat.

Here’s the recipe:

• 1 can (14 oz) full-fat unsweetened coconut milk
• 1/2 cup maple syrup or other sweetener
• 1 tsp vanilla extract
• 1/4 tsp salt

In a medium bowl, whisk together coconut milk, sweetener, vanilla and salt until smooth. Chill mixture in the refrigerator until cold, about 30 minutes. Churn in an ice cream maker according to the manufacturer’s instructions. Transfer ice cream to a freezer-safe container and freeze until firm, about 2 hours.

Notes: You can also add other flavors such as chocolate or fruit to the ice cream for added flavor.

Fruit Sorbet

Fruit sorbet is a simple and delicious dessert that is free of nuts and can be made with just a few simple ingredients. Simply blend frozen fruit with some liquid and sweetener for a refreshing and allergy-friendly treat.

Here’s the recipe:

• 3 cups frozen mixed fruit (such as strawberries, raspberries, blueberries and mango)
• 1/2 cup unsweetened plain soy milk or other plant-based milk
• 1/4 cup maple syrup or other sweetener

In a blender, combine frozen fruit, milk and sweetener. Blend until smooth, scraping down sides of bowl as needed. Serve immediately.

Notes: You can also add a squeeze of lemon juice or a pinch of salt to the sorbet for added flavor.

Chia Seed Pudding Parfaits

Chia seed pudding is a delicious and nutrient-dense dessert that is free of nuts and can be made with just a few simple ingredients. Simply mix chia seeds with some plant-based milk, sweetener and flavorings, then let it sit in the refrigerator until it has thickened into pudding.

Here’s the recipe:

• 1/4 cup chia seeds
• 1 1/2 cups unsweetened plain soy milk or other plant-based milk
• 1/4 cup maple syrup or other sweetener
• 1 tsp vanilla extract
• 1/4 cup sliced fresh fruit
• 1/4 cup unsweetened shredded coconut

In a medium bowl, whisk together chia seeds, milk, sweetener and vanilla. Let sit at room temperature for 15 minutes, then stir and transfer to the refrigerator. Let sit for at least 2 hours, or up to overnight, until the chia seeds have absorbed most of the milk and the mixture has thickened into pudding.

Divide pudding among glasses. Top with fruit and coconut.

Notes: You can also add flavorings such as cocoa powder or matcha to the pudding, or mix in fruits such as strawberries or bananas.

Tips for Successful Nut-Free Vegan Cooking

Cooking allergy-friendly meals can be challenging, but with a little preparation and creativity, it is possible to make delicious and satisfying dishes that are free of nuts.

Here are some tips for successful nut-free vegan cooking:

1. Learn to read labels: If you are cooking for someone with nut allergies, it is important to learn how to read food labels. Common ingredients to avoid include peanuts, cashews, almonds, soy nuts and sesame seeds. Also be aware that some ingredients may be processed in facilities that also process nuts, increasing the risk of cross-contamination.
2. Get creative with substitutions: There are many plant-based ingredients that can be used as substitutes for nuts, such as seeds (like sunflower and sesame seeds), soy milk and silken tofu. Experiment with different ingredients to find the ones that work best for you.
3. Plan ahead for meal prepping and storage: Meal prepping and meal planning are important for busy households, but it can be challenging to find ingredients that are free of nuts. Plan ahead by choosing recipes that use similar ingredients and can be prepared in batches. Store leftovers in separate containers to avoid cross-contamination.
4. Learn how to dine out safely: Eating out can be a challenge for those with food allergies, but there are ways to minimize the risk of reaction. Call ahead to the restaurant to ask about their allergy policies and ingredients. Be clear about your allergy and ask the server to relay the information to the kitchen. Choose dishes that are less likely to contain nuts, such as soups or vegetable stir-fries.

With these tips and the delicious nut-free vegan recipes provided, you will be on your way to creating allergy-friendly meals that are delicious and satisfying for everyone.