Vegan Gluten Free Recipes Ideas are becoming increasingly popular as more people seek diets that are both plant-based and free from gluten. This combination offers a wide range of health benefits, from improved digestion to better weight management and increased energy levels. By focusing on whole, unprocessed foods, vegan and gluten-free diets provide the nutrients your body needs to thrive while avoiding common allergens. In this article, we’ll explore 15 delicious and nutritious recipes that not only meet these dietary preferences but are also bursting with flavor, making healthy eating both easy and enjoyable.
Vegan Gluten Free Recipes Ideas
1. Chia Pudding with Berries
Vegan Gluten-Free Recipe Idea: Chia pudding is a quick and easy breakfast option that’s both filling and packed with nutrients. This chia pudding with berries combines healthy fats, fiber, and antioxidants to kickstart your day.
Ingredients:
- 3 tablespoons chia seeds
- 1 cup almond milk (or any plant-based milk of your choice)
- 1 teaspoon maple syrup (or preferred sweetener)
- 1/2 teaspoon vanilla extract
- 1/4 cup mixed berries (strawberries, blueberries, raspberries)
- A pinch of sea salt (optional)
- A handful of chopped nuts or seeds for topping (optional)
Instructions:
- In a bowl, mix the chia seeds with almond milk, maple syrup, and vanilla extract.
- Stir well to combine and ensure the chia seeds are evenly distributed.
- Let the mixture sit for 5 minutes, then stir again to prevent clumping.
- Cover the bowl and refrigerate for at least 2 hours, or overnight for a thicker consistency.
- Before serving, top with fresh berries, a sprinkle of nuts or seeds, and a drizzle of extra maple syrup if desired.
Nutritional Information (per serving):
- Calories: 150-180
- Protein: 4-5g
- Fat: 9-11g
- Carbohydrates: 14-16g
- Fiber: 10g
- Sugar: 5-7g (depending on sweetener choice)
This chia pudding with berries is high in omega-3 fatty acids, fiber, and antioxidants, making it an excellent choice for heart health and digestive support. Plus, it’s naturally sweet and satisfying, keeping you energized throughout the morning.
2. Vegan Banana Pancakes
Vegan Gluten-Free Recipe Idea: These light, fluffy banana pancakes are a perfect start to your day, offering natural sweetness from bananas and a satisfying texture without gluten or animal products. They’re easy to make, incredibly delicious, and can be topped with your favorite fruits or syrup.
Ingredients:
- 1 ripe banana, mashed
- 1 cup gluten-free flour (e.g., rice flour or a gluten-free all-purpose blend)
- 1 tablespoon baking powder
- 1/2 teaspoon cinnamon (optional)
- 1/4 teaspoon salt
- 1/2 cup almond milk (or any plant-based milk)
- 1 teaspoon vanilla extract
- 1 tablespoon maple syrup (for extra sweetness, optional)
- 1 tablespoon coconut oil (for cooking)
Instructions:
- In a bowl, mash the ripe banana until smooth.
- In a separate bowl, whisk together the gluten-free flour, baking powder, cinnamon, and salt.
- Add the almond milk, vanilla extract, and maple syrup to the mashed banana and mix well.
- Gradually stir the dry ingredients into the wet mixture until a smooth batter forms.
- Heat a non-stick pan over medium heat and add a little coconut oil.
- Pour about 1/4 cup of the batter onto the pan for each pancake.
- Cook for 2-3 minutes on one side, or until bubbles form on the surface, then flip and cook for another 1-2 minutes until golden brown.
- Serve with fresh fruit, syrup, or a sprinkle of powdered sugar.
Nutritional Information (per serving – 2 pancakes):
- Calories: 220-250
- Protein: 4g
- Fat: 8g
- Carbohydrates: 35g
- Fiber: 4g
- Sugar: 12g (from banana and maple syrup)
These vegan banana pancakes are a great source of natural sugars, fiber, and healthy fats, making them a wholesome and satisfying breakfast option. Enjoy them with toppings like almond butter, fresh fruit, or a drizzle of maple syrup for a delightful meal.
3. Overnight Oats
Vegan Gluten-Free Recipe Idea: Overnight oats are a simple and nutritious breakfast option that can be prepared the night before for a grab-and-go meal. With just a few ingredients, they provide a creamy texture and can be customized with your favorite fruits and toppings.
Ingredients:
- 1/2 cup gluten-free rolled oats
- 1/2 cup almond milk (or any plant-based milk)
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup (optional for sweetness)
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon cinnamon (optional)
- 1/4 cup fresh berries (or fruit of choice)
- Toppings: chopped nuts, seeds, or granola (optional)
Instructions:
- In a jar or airtight container, combine the rolled oats, almond milk, chia seeds, maple syrup, vanilla extract, and cinnamon.
- Stir well to ensure all ingredients are mixed thoroughly.
- Seal the jar or container and refrigerate overnight (at least 6-8 hours).
- In the morning, give the oats a good stir, then top with fresh berries, nuts, or granola as desired.
- Serve cold or warm in the microwave for a few seconds if preferred.
Nutritional Information (per serving):
- Calories: 230-260
- Protein: 6g
- Fat: 7g
- Carbohydrates: 35g
- Fiber: 6g
- Sugar: 8g (depending on sweetener choice and fruit)
Overnight oats are a rich source of fiber and omega-3 fatty acids, keeping you full and satisfied throughout the morning. They’re also an excellent source of antioxidants when topped with fresh fruit and a great way to start your day with wholesome ingredients!
4. Quinoa Salad with Avocado and Chickpeas
Vegan Gluten-Free Recipe Idea: This refreshing quinoa salad is packed with plant-based protein, healthy fats, and vibrant vegetables. The creamy avocado and hearty chickpeas make it a satisfying meal, perfect for lunch or dinner. It’s light, nutritious, and full of flavor!
Ingredients:
- 1 cup cooked quinoa (cooled)
- 1/2 cup canned chickpeas, drained and rinsed
- 1 ripe avocado, diced
- 1 small cucumber, diced
- 1/2 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard (optional)
- Salt and pepper to taste
- Fresh parsley or cilantro for garnish (optional)
Instructions:
- In a large bowl, combine the cooked and cooled quinoa, chickpeas, avocado, cucumber, red bell pepper, and red onion.
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard (if using), salt, and pepper until well combined.
- Pour the dressing over the quinoa mixture and toss gently to combine.
- Garnish with fresh parsley or cilantro, and adjust seasoning to taste.
- Serve chilled or at room temperature.
Nutritional Information (per serving):
- Calories: 300-350
- Protein: 10g
- Fat: 18g
- Carbohydrates: 35g
- Fiber: 9g
- Sugar: 4g
This quinoa salad is a nutrient-dense meal that provides a perfect balance of protein, fiber, and healthy fats. The quinoa and chickpeas offer sustaining energy, while the avocado adds a creamy texture and a dose of heart-healthy fats. It’s a versatile, filling dish that’s perfect for meal prep or as a light lunch or dinner option!
5. Vegan Buddha Bowl
Vegan Gluten-Free Recipe Idea: The Vegan Buddha Bowl is a vibrant, nutritious dish that combines a variety of fresh vegetables, grains, and plant-based proteins in one bowl. It’s customizable, filling, and packed with flavor, making it a perfect meal for lunch or dinner.
Ingredients:
- 1/2 cup cooked quinoa (or brown rice, farro, or other gluten-free grains)
- 1/2 cup cooked chickpeas (or any preferred plant-based protein, like tofu or tempeh)
- 1/2 cup steamed broccoli florets
- 1/4 cup shredded carrots
- 1/4 avocado, sliced
- 1/4 cucumber, sliced
- 1 tablespoon sesame seeds (optional for garnish)
- Fresh greens (spinach, arugula, or mixed greens)
For the Dressing:
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 tablespoon maple syrup (or preferred sweetener)
- 1 teaspoon tamari or soy sauce (for a gluten-free version)
- 1-2 tablespoons water (to thin the dressing as needed)
- Salt and pepper to taste
Instructions:
- Start by cooking your quinoa (or another grain of your choice) and chickpeas (if using canned, drain and rinse them).
- While the quinoa and chickpeas are cooking, steam the broccoli and prepare the other veggies (shred carrots, slice cucumber, and avocado).
- In a small bowl, whisk together all the dressing ingredients until smooth. Add water if needed to reach desired consistency.
- Once everything is ready, assemble your Buddha Bowl by layering the quinoa, chickpeas, steamed broccoli, shredded carrots, cucumber, and avocado in a large bowl.
- Drizzle the tahini dressing over the top and garnish with sesame seeds and fresh greens.
- Serve immediately, or store in the fridge for a meal prep option.
Nutritional Information (per serving):
- Calories: 350-400
- Protein: 12g
- Fat: 18g
- Carbohydrates: 40g
- Fiber: 10g
- Sugar: 7g
This Vegan Buddha Bowl is an excellent source of plant-based protein, fiber, healthy fats, and essential vitamins. It’s a highly customizable meal, allowing you to mix and match your favorite veggies and grains. The tahini dressing adds a creamy, tangy flavor that brings everything together, making this a delicious and filling meal that’s also incredibly nutritious!
6. Gluten-Free Vegan Wraps
Vegan Gluten-Free Recipe Idea: These gluten-free vegan wraps are a quick, healthy, and customizable meal that’s perfect for lunch or a light dinner. Packed with fresh vegetables, plant-based protein, and a flavorful spread, these wraps are both satisfying and easy to prepare.
Ingredients:
- 2 gluten-free wraps or tortillas (store-bought or homemade)
- 1/2 cup hummus (or guacamole for a different flavor)
- 1/2 cup chickpeas (cooked or canned, drained and rinsed)
- 1/2 cucumber, thinly sliced
- 1/2 avocado, sliced
- 1/4 cup shredded carrots
- 1/4 cup spinach or mixed greens
- 1 small tomato, sliced
- 1 tablespoon tahini (optional for extra flavor)
- Salt and pepper to taste
Instructions:
- Lay the gluten-free wraps on a clean, flat surface.
- Spread a generous layer of hummus (or guacamole) on each wrap.
- Evenly distribute the chickpeas, cucumber, avocado, shredded carrots, spinach, and tomato across the wraps.
- Drizzle tahini over the veggies (if using), and season with salt and pepper to taste.
- Carefully roll up the wraps tightly, folding in the sides as you go to secure the filling.
- Slice each wrap in half and serve immediately, or wrap them in foil or parchment paper for a meal on the go.
Nutritional Information (per wrap):
- Calories: 250-300
- Protein: 8g
- Fat: 14g
- Carbohydrates: 30g
- Fiber: 8g
- Sugar: 4g
These gluten-free vegan wraps are loaded with nutrients, providing a good balance of healthy fats, protein, and fiber. They’re perfect for a quick, satisfying lunch or dinner and can be easily customized with your favorite fillings like roasted veggies, tofu, or vegan cheese. Plus, they’re portable and can be made ahead for a meal prep option!
7. Zucchini Noodles with Avocado Pesto
Vegan Gluten-Free Recipe Idea: This light and refreshing dish combines zucchini noodles with a creamy, flavorful avocado pesto that’s full of healthy fats and vibrant herbs. It’s a perfect gluten-free and vegan alternative to traditional pasta dishes!
Ingredients:
- 2 medium zucchinis, spiralized into noodles (or use a vegetable peeler for ribbons)
- 1 ripe avocado, pitted and peeled
- 1/4 cup fresh basil leaves
- 2 tablespoons lemon juice
- 1/4 cup olive oil
- 1/4 cup pine nuts (or walnuts for a different flavor)
- 1 garlic clove
- Salt and pepper to taste
- Cherry tomatoes (optional for garnish)
- Fresh basil leaves (optional for garnish)
Instructions:
- Start by spiralizing the zucchinis into noodles, or use a vegetable peeler to create long ribbons. Set aside.
- In a food processor or blender, combine the avocado, basil leaves, lemon juice, olive oil, pine nuts, and garlic. Blend until smooth and creamy.
- Taste and season with salt and pepper as needed.
- Toss the zucchini noodles with the avocado pesto until evenly coated.
- Garnish with halved cherry tomatoes and fresh basil leaves.
- Serve immediately, or refrigerate for a cool, refreshing dish.
Nutritional Information (per serving):
- Calories: 300-350
- Protein: 6g
- Fat: 28g
- Carbohydrates: 18g
- Fiber: 9g
- Sugar: 5g
These zucchini noodles with avocado pesto are not only gluten-free and vegan but also packed with heart-healthy fats from the avocado and pine nuts. The zucchini noodles offer a low-calorie, nutrient-rich base, while the creamy pesto provides a delicious, satisfying flavor. It’s a great option for a light meal or a side dish!
8. Vegan Lentil Shepherd’s Pie
Vegan Gluten-Free Recipe Idea: This hearty and comforting vegan lentil shepherd’s pie is a perfect plant-based and gluten-free version of the classic. With a savory lentil filling and creamy mashed potatoes on top, it’s a delicious, wholesome meal that’s perfect for dinner or family gatherings.
Ingredients:
For the Lentil Filling:
- 1 cup dried green or brown lentils (or 2 cups cooked lentils)
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 carrots, diced
- 2 celery stalks, chopped
- 2 garlic cloves, minced
- 1 cup vegetable broth
- 1 tablespoon tomato paste
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 1/2 teaspoon smoked paprika (optional)
- Salt and pepper to taste
For the Mashed Potato Topping:
- 4 large potatoes, peeled and cubed
- 1/4 cup unsweetened almond milk (or any plant-based milk)
- 2 tablespoons vegan butter (or olive oil)
- Salt and pepper to taste
Instructions:
- Prepare the Mashed Potatoes:
- Bring a pot of salted water to a boil and add the cubed potatoes. Cook until fork-tender, about 15 minutes.
- Drain the potatoes and return them to the pot. Add the almond milk, vegan butter, salt, and pepper, and mash until smooth and creamy. Set aside.
- Prepare the Lentil Filling:
- In a large pan, heat the olive oil over medium heat. Add the onion, carrots, and celery, and sauté for about 5 minutes until softened.
- Add the garlic and cook for another 1 minute until fragrant.
- Stir in the lentils, vegetable broth, tomato paste, thyme, rosemary, smoked paprika, salt, and pepper. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes until the lentils are tender and the liquid is mostly absorbed. Adjust seasoning as needed.
- Assemble the Shepherd’s Pie:
- Preheat your oven to 375°F (190°C).
- Transfer the lentil filling to a greased baking dish. Spread the mashed potatoes evenly over the top, smoothing the surface with a spatula.
- Use a fork to create a decorative pattern on top of the mashed potatoes if desired.
- Bake for 25-30 minutes, until the top is slightly golden and crispy.
- Serve:
- Allow the shepherd’s pie to cool for a few minutes before serving.
Nutritional Information (per serving):
- Calories: 350-400
- Protein: 15g
- Fat: 10g
- Carbohydrates: 55g
- Fiber: 12g
- Sugar: 6g
This vegan lentil shepherd’s pie is an incredibly satisfying dish, packed with plant-based protein and fiber from the lentils and vegetables, while the creamy mashed potatoes add a comforting touch. It’s a great meal for chilly evenings, and it can easily be made ahead for a cozy, make-ahead dinner!
9. Stuffed Bell Peppers
Vegan Gluten-Free Recipe Idea: These colorful, flavorful stuffed bell peppers are filled with a savory mixture of quinoa, black beans, vegetables, and spices. They’re easy to make, nutritious, and make for a great main dish or side. This vegan and gluten-free recipe is perfect for meal prep or a healthy family dinner!
Ingredients:
- 4 large bell peppers (any color)
- 1 cup cooked quinoa (or rice for a different option)
- 1 can (15 oz) black beans, drained and rinsed
- 1 small onion, diced
- 1 zucchini, diced
- 1 cup corn kernels (fresh, frozen, or canned)
- 1/2 cup diced tomatoes (canned or fresh)
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon chili powder
- Salt and pepper to taste
- Fresh cilantro (optional for garnish)
- Lime wedges (optional for serving)
Instructions:
- Preheat your oven to 375°F (190°C).
- Cut the tops off the bell peppers and remove the seeds and membranes. Set aside.
- In a large pan, sauté the diced onion and zucchini in a bit of olive oil over medium heat for about 5-7 minutes, until softened.
- Add the cooked quinoa, black beans, corn, diced tomatoes, cumin, smoked paprika, and chili powder to the pan. Stir to combine, and cook for another 5 minutes, allowing the flavors to meld together. Season with salt and pepper to taste.
- Stuff each bell pepper with the quinoa mixture, packing it in tightly.
- Place the stuffed peppers upright in a baking dish. If you like, drizzle with a little olive oil over the tops for added flavor.
- Cover the baking dish with foil and bake in the preheated oven for 30-35 minutes, until the peppers are tender.
- Garnish with fresh cilantro and serve with lime wedges on the side for added zest.
Nutritional Information (per stuffed pepper):
- Calories: 250-300
- Protein: 12g
- Fat: 6g
- Carbohydrates: 45g
- Fiber: 10g
- Sugar: 8g
These stuffed bell peppers are not only full of flavor but also a great source of plant-based protein, fiber, and essential nutrients. The combination of quinoa, Vegan Gluten Free Recipes Ideas black beans, and fresh vegetables makes for a wholesome meal that is both satisfying and nourishing.
10. Roasted Chickpeas
Vegan Gluten-Free Recipe Idea: Roasted chickpeas are a crunchy, savory snack that’s both satisfying and nutritious. Full of protein, fiber, and healthy fats, they’re a perfect gluten-free and vegan snack or topping for salads, soups, and bowls.
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Optional: pinch of cayenne pepper for heat
Instructions:
- Preheat your oven to 400°F (200°C).
- Pat the chickpeas dry with a paper towel or kitchen towel to remove as much moisture as possible. This will help them become crispy during roasting.
- In a bowl, toss the chickpeas with olive oil, smoked paprika, cumin, garlic powder, salt, pepper, and cayenne (if using).
- Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper.
- Roast in the preheated oven for 25-30 minutes, shaking the pan halfway through to ensure even cooking.
- Once they are golden and crispy, remove from the oven and allow them to cool slightly.
- Serve immediately as a snack, or sprinkle over salads, soups, or bowls for added crunch.
Nutritional Information (per 1/4 cup serving):
- Calories: 120-150
- Protein: 5g
- Fat: 6g
- Carbohydrates: 18g
- Fiber: 6g
- Sugar: 1g
Roasted Vegan Gluten Free Recipes Ideas are an easy, healthy, and addictive snack that’s perfect for satisfying crunchy cravings. They’re full of plant-based protein and fiber, making them a great choice for a post-workout snack or afternoon pick-me-up. Plus, the seasoning options are endless, so you can customize the flavor to match your preferences!
FAQ
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Are these recipes suitable for people with gluten sensitivities?
- Yes, all of the Vegan Gluten Free Recipes Ideas in this collection are completely gluten-free, making them safe for individuals with gluten sensitivities or celiac disease. Be sure to check the labels of any store-bought ingredients (like wraps or tortillas) to ensure they are certified gluten-free.
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Can I substitute ingredients in these recipes to make them more personalized?
- Absolutely! These Vegan Gluten Free Recipes Ideasare designed to be versatile, so feel free to swap out ingredients based on your preferences or dietary needs. For example, you can use different vegetables, grains, or legumes to customize each dish.
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Are these recipes high in protein and fiber?
- Yes! Many of the Vegan Gluten Free Recipes Ideas are packed with plant-based proteins like beans, lentils, quinoa, and chickpeas, as well as high-fiber vegetables. This makes them not only healthy but also filling and satisfying.
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Can I meal prep these vegan gluten-free recipes in advance?
- Yes, many of these Vegan Gluten Free Recipes Ideas are perfect for meal prep! Dishes like overnight oats, quinoa salads, and roasted chickpeas can be made in advance and stored for a few days in the fridge. Just be sure to follow any specific storage instructions to maintain freshness.
I’m Priscilla Swahn, a registered dietitian with a master’s degree in nutritional sciences. With over a decade of experience in holistic nutrition, I specialize in creating delicious keto recipes to help you enjoy a healthy lifestyle. On iKetoMom, you’ll find a variety of recipes for every meal—hearty breakfasts, satisfying lunches, mouthwatering dinners, indulgent desserts, and refreshing drinks. My recipes make keto living easy and enjoyable for the whole family. Featured in EatingWell and MindBodyGreen, I also collaborate with health centers and corporate companies to share my expertise. Join me and discover the joy of keto cooking!