Top Allergy-Friendly Recipes (Vegan)

Photo of author
by Alena Schowalter
Pinterest Hidden Image

Can’t have certain foods due to health issues? This selection of allergy-friendly recipes is here to your rescue! Find meals free from soy, nut, wheat, eggs, and more here.

Struggling with food allergies is no joke. Being in contact with an allergen can lead to serious problems for an allergic person!

Whether someone in your family can’t have any of the top 9 allergens, you host a guest that needs to eat gluten-free, or your kid’s school doesn’t allow nuts, it’s always good to have some allergy-friendly recipes on hand!

Vegan Course iPad on beige BG

join our free vegan course!

Learn how to thrive on a plant-based diet with practical tips & a 3-day meal plan!

What are the top food allergens?

According to the FDA, these eight foods cause the majority of allergic reactions:

  • Milk
  • Eggs
  • Fish
  • Shellfish
  • Tree nuts
  • Peanuts 
  • Wheat
  • Soy 

Can you be vegan with food allergies?

While it’s harder to plan a nutritionally balanced vegan diet if you have to exclude certain foods like soy, wheat, or nuts, you can make it work.

Be sure to eat plants of healthy fats like seeds, avocados, or olive oil when omitting nuts, and load up on beans like chickpeas and black beans if you have to skip soy.

But if you can’t make a fully plant-based diet with one or more food allergies work, don’t beat yourself up!

You can still be “as vegan as possible” and eat as few animal products as possible while still abstaining from things like wool, leather, fur, and cosmetics tested on animals.

Allergy-friendly recipes

Luckily, all of our fully plant-based recipes already cut out half of the top allergens: cow’s milk, fish, shellfish, and eggs.

Find out how to replicate your favorite recipes without any of these ingredients below.

But what if you’re already vegan or want to go vegan and struggle with a soy, nut, or wheat allergy?

Peanut and tree nut allergies

If you can’t have cashews, walnuts, almonds, brazil nuts, hazelnuts, macadamia nuts, pecans, pine nuts, or pistachios, you need to get your nutrients and healthy fats from seeds or seed butter like tahini, pumpkin seed butter, or sunflower seed butter.

Omit almond milk, yogurt, and cheese, and choose soy milk instead.

Peanut allergies can occur with or without tree nut allergies because peanuts belong to the legumes family! So, someone might not be able to have almond butter, but they can have peanut butter.

Wheat and gluten allergies

These two allergies are not the same, but they can overlap. Wheat is a specific grain, whereas gluten is a protein found in a handful of different grains — wheat, barley, and rye.

It’s best to find out which one of these allergies you actually have so that you don’t restrict your diet unnecessarily or run the risk of an allergic reaction!

If you are only allergic to wheat, then you can eat rye bread or spelt pasta! If you can’t have gluten, stick to pseudo-grains, such as rice, buckwheat, quinoa, millet, and oats.

Vegan with a soy allergy

Luckily, soy allergies aren’t really common, as soy is an important staple food on a plant-based diet. It’s high in protein and really nutritious!

If someone has a soy allergy, they need to stay away from tofu, soy milk, soy sauce, soy yogurt, edamame, and tempeh.

They should get their plant-based protein from foods like chickpeas, kidney beans, lentils, and other legumes instead! Protein powder is also an option.

Don’t forget that some veggies, nuts, and quinoa also have protein!

Nightshade allergies

Nightshade vegetables, such as eggplant, tomatoes, and peppers, can also cause allergic reactions in some people.

Apart from pizza sauce and toppings, these vegetables are usually the easiest to replace with anything from cauliflower and sweet potatoes to carrots, lettuce, grapes, blueberries, and more!

Check out our vegan nightshade-free recipes below.

Related Articles

Are you struggling with a food allergy? Have you tried any of these recipes? Let us know in the comments below, and be sure to Pin this article here.

Top Allergy-Friendly Recipes (Vegan)

by Alena Schowalter
Prep Time 15 minutes
Total Time 15 minutes
Can’t have certain foods due to health issues? This selection of allergy-friendly recipes is here to your rescue! Find meals and snacks free from soy, nut, wheat, eggs, and more here.
Serves 15 pieces

Ingredients

Allergy-friendly snack bites

  • 1 cup rolled gluten-free oats
  • ¼ cup flax seeds ground
  • ½ cup sunflower butter
  • ¼ cup applesauce
  • 1 tsp vanilla extract
  • 1 tbsp maple syrup

Instructions

  • In a large mixing bowl, combine oats and flax seeds. Add the remaining ingredients: sunflower butter, applesauce, vanilla, and maple syrup.
  • Adjust the texture and taste of your dough if wanted: if it’s too dry, add more applesauce. Too wet, add more oats.
  • Mix until well-combined, then form dough into small balls. Enjoy immediately or store in the fridge for 3-5 days.

Notes

  • These snack bites can also be frozen!
  • Feel free to add dairy-free mini chocolate chips.
  • Find more allergy-friendly recipes in the article above.
Course: Diet
Cuisine: American
Nutrition Facts
Top Allergy-Friendly Recipes (Vegan)
Serving Size
 
1 snack bite
Amount per Serving
Calories
87
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
3
g
Cholesterol
 
16
mg
5
%
Sodium
 
50
mg
2
%
Carbohydrates
 
4
g
1
%
Fiber
 
1
g
4
%
Sugar
 
2
g
2
%
Protein
 
1
g
2
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed.
Rate and share if you likeMention @nutriciously_ on Instagram or share this on Pinterest!
Spring Summer Meal Plan on Green Splash
Vegan Summer Meal Plan

Enjoy 7 days of fresh, healthy, and colorful meals and snacks! Everything is planned out with a full grocery list and meal prep session in our 60-page eBook.

Browse these categories

Portrait photo of Alena

Hi, I'm Alena Schowalter — a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with my husband, I founded nutriciously in 2015 and have been guiding thousands of people through different transition stages toward a healthy plant-based diet. I enjoy discussions around vegan ethics, walks through nature, and creating new recipes. Read more about us here.

Leave a comment

Recipe Rating