15 More Top 8 Allergen Free Vegan Meal Ideas for Breakfast, Lunch, and Dinner (Compilation #2)

For whatever reason, this exercise is fun for me, so I decided to have another go at it. No gluten, no nuts, and no soy; just some lovely plant-based meal options. You've seen them all before, but I've gathered them up here to showcase the variety available. Seize the allergy-friendly day with these 15 meal ideas--5 breakfasts, 5 lunches, and 5 dinners.

Breakfast

Though there is fruit here, don't worry, you are not going to be condemned to a lifetime of smoothies and smoothie bowls if you are a vegan who needs to avoid gluten, soy, and nuts. There is a whole world out there to explore.

Cauliflower Scramble with Pea Protein Sausage, Hash Brown Patty, Avocado, and Tomatoes

Cauliflower is super versatile. If you can't have soy and you're tried of scrambling chickpeas, try giving scrambled cauliflower a whirl. I roughly followed this recipe, which does call for soy sauce but you can use coconut aminos or even water and a pinch of salt instead--it's very flavorful as it is! I mostly used water because to me it was already kind of salty, though it does need some liquid to help the spices coat the cauliflower.

The cauliflower scramble is part of a plate of other allergy friendly goodies: a homemade hash brown patty, a pea protein-based sausage, and sliced avocado and tomato. The sausage, incidentally, is a Dr. Praeger's Sunday Funday patty, but there are a few allergy-friendly brands, so read the labels and have fun trying them out. Hillary's may be available to you if Dr. Prager's isn't.

Sadly, I have yet to find a prepared frozen hash brown patty that is soy-free, but that doesn't mean you can't have a hash brown patty. The homemade hash brown is really easy--I roughly followed this recipe, but only made a single serving by pressing the potatoes into a small pancake/egg ring and cutting down the quantities of other things (and veganizing it, of course). If you need a nut-free, soy-free vegan butter, try Earth Balance soy-free sticks. Just remember to thaw your frozen shredded potatoes overnight and you'll be ready.

"Honey" Lime Quinoa Fruit Salad

Honey is easy to find a vegan version for that is allergy friendly, so this recipe from The Recipe Critic is a good rough guide to making a breakfast salad, even though the original isn't vegan. Just use rice nectar, agave, maple syrup, or even a prepared vegan honey if you can find one to veganize the recipe. Quinoa is a pseudograin--actually a seed--so it contributes protein to help give this salad staying power. Quinoa is really versatile and you can make it sweet or savory (like oatmeal!), and I like it both ways. The hash brown chickpea flour omelet muffins below would be great with this salad, or you could try a hot cocoa made with rice, oat, or pea-based milk. Go exploring and see what you like!

Hash Brown Chickpea Flour Omelet Muffins

This recipe from Power Hungry is another great savory breakfast option, and you can easily vary the veggies to give yourself new flavors. Bell peppers and scallions are good, but what about mushrooms and spinach? Or leeks and kale? Let your imagination guide you here. I like these muffin cups with ketchup. Round out your meal with a fruit salad (like the one above) or a smoothie.

Pineapple-Carrot Smoothie Bowl

If you need a smoothie recommendation to go with your chickpea flour omelet muffins, here's a possibility! This is based on a recipe from Go Dairy Free, with allergy-friendly toppings. Use all orange juice instead of coconut water to make it totally nut free, and top it with your own selection of varied textures and flavors to complement it. Here, I used cinnamon granola, banana slices, pumpkin seeds, hemp seeds, and chia seeds.

Berry Banana Sweet Potato Breakfast Bowl with Pumpkin Seed Butter and Granola

Not all bowls involve smoothies. This one starts with warm, mashed sweet potato. I like to mash the sweet potato with ground flax seeds for a bit more protein and fat, and season the sweet potato mix with cinnamon, vanilla, and a bit of salt. You can also add maple syrup if you want it to be sweeter. Then, top it off with fruit, granola, and pumpkin seed butter. This can be a whole meal on its own with some herbal tea.

Lunch

Although what we decide to have for lunch or any other meal is arbitrary, here I've chosen things that are packable if you are having lunch on the go. This time, that's mostly soup and salads.

Red Lentil Soup

This recipe is from The Kitchn, and in addition to being allergy friendly it's also really easy. But you won't sacrifice anything for either of those things, because it's delicious. Red lentils cook up golden yellow, which can be surprising but it's a pretty color, anyway! Serve this with a side of gluten-free bread or crackers, if you want something more than soup.

Spring Salad Trio

A salad doesn't have to be a bowl of greens; it can be all kinds of things. And you can eat all those things at once sometimes! Here we have some spring mix with sliced tomato, a carrot-ginger dressing, and hemp seeds; dilly white bean salad with cucumber and radishes (recipe from From My Bowl); and purple potato salad (recipe from Solluna). Carrot-ginger dressing is a snap if you have a blender, and is both delicious and beautiful. The white bean salad is creamy with the peppery crunch of radishes cut into matchsticks. The purple potatoes are enrobed in a dilly dressing made from mashed ripe avocado and other seasonings. Eat the colors!

You don't always have to have legumes to have an allergy-friendly vegan meal. Here, I have a salad of spinach, avocado, red onion, and cucumber. The dressing is fresh lemon squeezed over it when ready to eat and a sprinkling of flaky sea salt and black pepper (that's what is in the chick cup). 

Then, I have a protein bar made by the super allergy-friendly brand 88 Acres. This one is a banana bread protein bar. This is not sponsored, but I really love these bars! The protein is from pumpkin seeds. It's utterly delicious.

And then a perennial crowd pleaser: Fruit salad. Use any seasonal fruit you want! Here I have cherries, nectarines, mango, and clementine segments.

Carrot Zucchini Chickpea Fritters with Veggies and a Lemon-Herb Tahini Sauce

Make these fritters from Vegan Richa with oat, chickpea, or rice flour and you've got an allergy-friendly beginning of a great meal. They're good for lunch because they can be made ahead in batches. You can serve them all kinds of ways, but one is this colorful bowl of spinach, red bell pepper, cucumbers, and pickled red onion drizzled with a lemon-herb tahini sauce and sprinkled with cilantro. To make a lemon-herb tahini sauce is super easy! Just mix finely minced garlic or garlic powder with lemon juice, then add tahini. It will thicken. Then, thin it gradually with water, taste, and salt if needed. Stir in minced herbs (here, cilantro) and drizzle it as desired.

Carrot Zucchini Rice Salad, Garlic Dill Chickpeas, Lemon Tahini-Dressed Spinach, and Pickled Onion Bowl

While we're on the salad theme, have you ever had a rice salad? If not, you're missing out. Toss brown rice in a rich dressing of tahini, olive oil, and apple cider vinegar. Add chopped raw zucchini, scallions, and celery and some shredded carrot. Season with salt and pepper. With this as your main dish, add sides of garlic dill chickpeas and some spinach dressed with lemon tahini dressing. Garnish with pickled onion.

Dinner

Why is this dinner and not breakfast or lunch? You decide, but I categorized these things as "dinner" because they tend to be better suited for eating hot at home, in my opinion. You could definitely still pack them up, though! I'll pack almost anything.

Shawarma Cauliflower Steaks with Green Chutney and Vegetable Quinoa

I'm aware this looks a bit weird; I made the mistake of putting way too much sauce on before the photo was taken. I mean, I probably would have eaten that much sauce anyway, but for presentation purposes I could have used a lighter hand. But it was tasty and I regret nothing.

This is some quinoa with veggies (mushroom, onion, bell pepper, and tomatoes) and Minimalist Baker's recipe for Shawarma cauliflower steaks with green chutney. There is a huge amount of flavor on this plate, but not a huge amount of calories; you'll want to have a dessert with a meal like this. But sometimes that's a selling point, am I right? 

In order to make a veggie quinoa, just cook your quinoa in vegetable broth (one part quinoa, two parts veggie broth) and when it's finished stir in some sauteed veggies. It could not be more simple but it is so good.

Garlicky Kale and White Beans and Lemon, Rice Pilaf, and Sauteed Squash and Tomatoes

Sometimes the simplest foods are best. Rice pilaf, sauteed squash and tomatoes, and lemony kale and white beans are very easy, but give you a significant diversity of flavors and textures. The recipe for the garlicky kale and white beans is via She Likes Food. I gave you a quick overview of how to make rice pilaf in my last Top 8 allergen free compilation. There are tons of recipes for sauteed squash and tomatoes; I've made it often enough that now I mostly do my own thing, so I'd just suggest giving that a Google to see what appeals to you. The top tip I'll give you is not to skip the basil, even if you just add dried, basil really makes it sing.

Sweet Potato Millet Patties with Blackberry Salsa, Tomato Slices, and Green Beans

These sweet potato millet patties with blackberry salsa (recipe from One Green Planet) have it all--they're sweet, savory, a bit acidic, and a bit spicy, and packed with seeds in addition to the sweet potato and the millet. This makes them filling and gives them a lot more protein. The sunflower seeds, chia seeds, and sesame seeds also make them nice and crunchy. Add to the "eat the rainbow" theme by adding some sliced tomatoes and steamed green beans on the side, and you'll have a perfect summer meal.

Mexican Rice and Beans with Tortilla Chips and Fresh Salsa

Is this rice and beans again? Yes. But it in a totally different format. Chips, salsa, refried beans, and Mexican rice make a great meal on their own, but you could also elevate your experience with some homemade enchiladas, too.

Lubya (Afghan Kidney Bean Curry)

Rice and beans for the last time in this compilation, but so worth it: Lubya is an Afghan kidney bean curry (recipe at The Curious Chickpea) that isn't super spicy. It draws its flavor from fresh ground black pepper, and thus the flavor profile could be a fun change of pace if you're tired of Indian-style curries.

Although I realize my allergy-friendly meals can be heavy on the rice and beans, rice and beans are awesome, as well as allergy-friendly. But you can have lots of things other than rice and beans if you prefer that, and I look forward to trying a lot more things out and showing them to you. I'm also open to recommendations. See you soon!