Imagine a meal prep that wasn’t followed by any cooking. That’s what a raw vegan diet looks like. A raw vegan meal is void of much more than just animal products. It also gives up the heating process. To eat like a raw vegan, one must eat foods uncooked or exclusively heated below 118°F.
Sound kind of archaic? Maybe. But there’s reasoning behind consuming foods in their purest form. “Eating things in the raw state helps to protect the nutrient contents,” says Debbie Petitpain, MS, RDN, a media spokesperson for the Academy of Nutrition and Dietetics. When some foods are cooked or boiled, they can often lose water-soluble nutrients, like vitamin C and potassium. Keeping heat to a minimum can help preserve them.
Aside from preserving nutrients, Petitpain also says that a raw vegan diet can encourage you to add more nutrients and veggies to your diet, which are full of fiber that can aid your satiety levels and digestive health.
On the other side, though, living completely on a raw vegan diet can bring its own set of issues, too. Eating raw forces you to exclude a lot of foods, and that can put you at risk of unhealthy weight loss that can often lead to other health issues, like menstrual cycle irregularity and vitamin deficiency. For example, vegans should be extra vigilant of getting enough vitamin B12, since it’s a nutrient that’s often found in foods excluded from a vegan diet, like fish, poultry, and eggs.
That doesn’t mean you should quit on your raw vegan dishes completely, though. Incorporating them into a balanced diet regularly is a pretty great way to experiment with your veggie creativity and level up your intake. If you want to add a few dishes to your menu this week, here are 40 raw vegan recipes you and your dinner guests will love.
Bon appetit!
So simple, so classic, and so good. This dairy-free alternative to your typical caprese salad replaces mozzarella cheese with creamy avocado slices, creating these tiny juicy bites.
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Per one serving: 197 cal, 17 g fat (2 g saturated fat), 12 g carbs, 2 g sugar, 11 mg sodium, 7 g fiber, 2 g protein
This easy key lime pie smoothie recipe can be made vegan with just one substitution: Use maple syrup instead of honey as your sweetener. The creamy, decadent, dessert-like taste of this smoothie makes it the perfect pick-me-up for any day.
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Per one serving: 242 cal, 23 g fat, (17 g saturated fat), 8 g carbs, 3 g sugar, 14 mg sodium, 4 g fiber, 2 g protein
Popsicles scream summertime fun (but really any-time) to me. These popsicles are sweetened with fruit, instead of artificial sweeteners. Swap these out for your store-bought ones and trust your family will not notice the difference.
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Per one serving: 54 cal, 1 g fat (1 g saturated fat), 13 g carbs, 10 g sugar, 1 mg sodium, 3 g fiber, 1 g protein
Healthy banana and peanut butter ice cream that can be made in five minutes?! Sign me up. Chef this up when you’re craving a sweet snack after a long day.
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Per one serving: 302 cal, 12 g fat (4 g saturated fat), 47 g carbs, 29 g sugar, 85 mg sodium, 5 g fiber, 6 g protein
This rainbow zucchini noodle salad recipe throws a veggie-filled twist on the classic pad Thai. Plus, it’s pretty ‘grammable too. Look at all those pretty colors.
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*Nutritional information not available
This dish reminds me of my childhood days when I’d sneak a taste of cookie dough from my mother while helping her bake. Now with this recipe, I can enjoy my cookie dough without the risks of eating uncooked eggs.
For an added energy boost, this recipe adds in protein powder— but before throwing yours in, just make sure it’s vegan.
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Per one serving: 72 cal, 4 g fat, (1 g saturated fat), 5 g carbs, 3 g sugar, 42 mg sodium, 1 g fiber, 4 g protein
You won’t need to deal with hot pans and ovens to make this decadent cheesecake. To prep it, just blend the ingredients, build your layers, and freeze it for 3-4 hours.
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*Nutritional information not available
If you’re anything like me when it comes to spring rolls, it’s all about the dipping sauce, and luckily here’s a recipe for both—colorful veggie springs rolls and a tasty sweet chili mango sauce full of flavor. Yum.
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*Nutritional information not available
This green smoothie isn’t only refreshing, but it offers a digestion reboot, thanks to the the hemp seeds and bananas you’ll throw in. Hemp seeds are full of fiber to get things going along, and bananas contain prebiotics, which are essential for a healthy gut.
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Per one serving: 229 cal, 11 g fat, (1 g saturated fat), 21 g carbs, 11 g sugar, 145 mg sodium, 4 g fiber, 11 g protein
This 10-minute dinner feels like a life hack. Not only is it quick and easy to make, but it’s a sweet and crunch combo you’ll definitely be craving from now on.
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*Per one serving: 308 cal
This berry and mint smoothie somehow strikes the perfect balance between sweet and tart, and it throws in some mint to give it a refreshing boost. Sounds like the perfect drink to get your day going.
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Per serving: 116 cal, 2 g fat, 24 g carbs, 15 g sugar, 164 mg sodium, 5 g fiber, 2 g protein
These mojito balls (yes, mojito balls) are the epitome of food that excites. They’re designed to give you a boost of energy and a buzz, but the alcohol is optional.
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Per serving: 145 cal, 7 g fat (2 g saturated fat), 18 g carbs, 12 g sugar, 27 mg sodium, 3 g fiber, 2 g protein
This recipe comes with both a cooked or raw option, depending on your mood and preferences. It requires a bit of prep time (about 2 hours), but the final product is an appetizer guests will love, or one you can store in the fridge and enjoy by yourself for days.
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Per one serving:199 cal, 13 g fat (2 g saturated fat), 14 g carbs, 2 g sugar, 556 mg sodium, 2 g fiber, 7 g protein
Let’s talk lunch. This broccoli salad only takes minutes to prepare, making it an awesome option for a work week meal. Steaming the broccoli is completely optional, but make sure to add grapes, apples, and cranberries, since they will give the salad a sweet burst of flavor.
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Per one serving: 332 cal, 22 g fat (3 g saturated fat), 26 g carbs, 13 g sugar, 593 mg sodium, 4 g fiber, 7 g protein
Hard taco shells don’t get the love they deserve, but this recipe gives it to them. Nisha Vora, the author of this black bean and corn salad taco recipe, recommends heating your taco shells slightly to make them more pliable and prevent cracking.
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*Nutritional information not available
Well not chick-en, but chickpea, though you could’ve fooled me. This chickpea salad makes a great sandwich filler that’ll still satisfy your craving for your family’s traditional chicken salad. Plus, it only takes 15 minutes!
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Per serving: 293 cal, 18 g fat (1 g saturated fat), 24 g carbs, 591 mg sodium, 7 g fiber, 8 g protein
Here’s a twist on your traditional gazpacho, a cold soup made of raw, blended veggies. In addition to tomatoes, you’ll throw frozen watermelon into this blend, and trust me, it works.
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Per serving: 273 cal, 12 g fat (1 g saturated fat), 38 g carbs, 276 mg sodium, 23 g sugar, 7 g fiber, 8 g protein
Think of this as a caprese sandwich minus the cheese. Instead, you’ll slather your bread with an edamame dressing that’ll become a regular staple in your fridge.
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*Nutritional information not available
Is there anything tofu can’t do? Probably not. In this recipe, you’ll turn it into an egg substitute. You’ll be pleasantly surprised by how much the texture and taste of this vegan egg salad parallels the real deal.
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Per serving: 140 kcal, 14 g fat (2 g saturated fat), 2 g carbs, 1 g sugar, 658 mg sodium, 1 g fiber, 1 g protein
People often forget that sushi contains more than just raw fish; raw veggies are likely what give your favorite roll that crunch you love. This sushi recipe relies on veggies to make it completely vegan. With yummy sunflower seed pâté mimicking the fish’s texture and bell peppers serving as the crunch, you really won’t miss your fave traditional roll.
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Per serving: 189 cal
This jicama slaw is rich, creamy, and checks all the boxes of your raw vegan diet. The slaw is a mix of sweet and sour flavors with tart apples balancing out the sweet jicama.
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Per serving: 195 kal, 10 g fat, 24.3 g carbs, 1.3 g protein
Guacamole is a straightforward dish that truly deserves all of the hype it is given. Coincidentally, it is also made from vegan ingredients and is served in a raw state. So grab your chips, and get to the dip.
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Per serving: 153 cal,9 g fat, 13 g carbs, 2 g protein
Asparagus are a crunchy, tasty treat to add to any dish from your starter salad to the main entree. ICYDK, they’re also packed with Vitamin A and C. To make this salad truly a raw vegan dish, keep the walnuts off the skillet and soak them to soften up instead.
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Per serving: 185 cal, 17 g fat (2 g saturated fat), 8 g carbs, 3 g sugar, 76 mg sodium, 4 g fiber, 5 g protein
These tacos are a tasty, fruity spin on a classic Mexican dish, and honestly you can have them as a lunch or dessert. *Whispers both.*
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*Nutritional information not available
Whatever you health goals, birthday cake shouldn’t be off limits, especially when they provide you with a sweet energy boost to help you tackle the rest of the day. Since they’re naturally sweetened with maple syrup, you won’t experience the dreaded sugar crash.
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Per one bite: 135 cal, 9 g fat (1 g saturated fat), 13 g carbs, 4 g sugar, 30 mg sodium, 2 g fiber, 3 g protein
The right cocktail can transform a meal from drab to fab, so why not add one to the menu tonight? This frozen pineapple margarita tastes better than your favorite bartender’s and it only requires four ingredients. Sugar isn’t one of them.
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Per serving: 235 cal, 25 g carbs, 18 g sugar, 2 g fiber, 1 g protein
Okay, I’m happy to know you can still eat burgers as a raw vegan meal. The gooey, textured, filling ingredients (cashew cheese, marinated portobello mushrooms, etc.) in this burger are what you need to both fill you up and satisfy your Shake Shack cravings.
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Per serving: 469 cal, 32.5 g fat (6.2 g saturated fat), 32.2 g carbs, 5 g sugar, 599 mg sodium, 6.7 g fiber, 19.6 g protein
There’s just something about these raw vegan brownies that make them mouth-watering. Try out this “brownie for two” during your next date night and wow your S.O or BFF with your “non-baking” skills.
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Per one brownie: 412 cal, 22 g fat (6.2 g saturated fat), 59.3 g carbs, 35.9 g sugar, 110 mg sodium, 9.4 g fiber, 9.5 g protein
Ever heard of tomato tuna? Well, surprise surprise, it’s not actually tuna at all, and is a great sub-in for your raw vegan poké bowls. Sub the cooked rice for some chopped up cauliflower and you’re good to go.
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Per one large bowl: 798 cal, 32.6 g fat (6.1 g saturated fat), 115.1 g carbs, 17.2 g sugar, 1757 mg sodium, 12.5 g fiber, 12.5 g protein
Fudge lovers rejoice. This no-cook fudge recipe is simple, quick, and painless. You know you want one…
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Per one piece: 114 cal, 10.8 g fat (1.9 g saturated fat), 10.1 g carbs, 7.9 g sugar, 92 mg sodium, 3.3 g fiber, 4.3 g protein
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