40+ Nourishing Veganuary Recipes for 2024
Doing the Veganuary thing this year? You’ve come to the right place. I’m a plant-based dietitian and I’ve gathered over 35 nourishing veganuary recipes to show you just how delicious, satisfying and easy it is to eat plant-based. Whether you’re plant-curious for the planet, the animals or your health, these dietitian-approved recipes will help you enjoy what you eat this Veganuary!
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As a plant-based dietitian who has also written a couple of bestselling plant-based cookbooks, I know a thing or two about making healthy plant-based recipes that are also really yummy and fun to eat.
And with all of the awful fad diets out there at this time of year, it makes me so excited to see folks choose a positive and non-restrictive start to a new year. Veganuary is about embracing the joy of plant-based eating and the power of plants to help tread lighter on the planet and be kind to our animal friends.
It’s SO easy to go vegan in 2024, especially with all of the incredible new plant-based alternatives out there. Eating a vegan or plant-based diet is filled with flavour and possibility: anything you like to eat can be made from plants...and I’ve got the yummy vegan recipes to prove it! I’ve got everything you need to get started on your Veganuary journey here in this blog post…so let’s do it!
Use the links below to click through to exactly what you’re looking for.
- What is Veganuary?
- Vegan vs Plant-based
- Health Benefits of Going Vegan or Plant-based
- Veganuary Tips + Tricks
- 40+ Veganuary Recipes
- Veganuary Breakfasts
- Vegan Soups, Curries, Stews
- Easy Vegan Lunches
- Filling Salads
- Protein-rich Vegan Dinners
- Whole Food Plant-based Snacks
What is Veganuary?
Veganuary is a month-long vegan challenge each January, created by a non-profit organization to help encourage folks to give vegan living a try. It’s a great way to dip a toe into the world of plant-based eating in a fun and supported way even if you’re not ready to go vegan long term. And it’s growing: in 2023, over 700,000 people from all over the world gave it a go! I can’t wait to see how many of us make it happen in 2024, and these Veganuary recipe ideas will help you love what you’re eating.
Vegan vs Plant-based
I get a lot of questions about what a vegan diet is versus a plant-based diet and I have to admit that the words get used so interchangeably that it is kind of confusing. People also define them differently (ARGH!) which makes things worse. So here’s my two cents!
- Vegan: A vegan diet is 100% free of animal products, often including honey. Some folks choose to just eat a vegan diet but more often, folks adhere to a fully vegan lifestyle, eliminating wool, leather and other animal derived ingredients from their home and personal care products.
- Plant-based: In my opinion, there are two main ways to look at a plant-based diet. The first is someone who eats mostly plants – perhaps 80% or more – but also still includes some animal products such as the occasional fish or egg. The other popular definition is derived from the whole food plant based movement, which means that while the diet is 100% free of animal products, there is a focus on eating actual whole plant foods for health.
As an example, oreos are vegan…but they aren’t really made from whole plants. Unfortunately, because of the stigma attached to the word vegan for non-vegan consumers, a lot of vegan products are now simply referred to as plant-based even though they aren’t whole foods.
I’m not much of a fan of labels, because we each get to define the best way for us to eat. Myself? I like the plant-based label for a couple of reasons: the first, was that it took me a long time to transition from vegetarian to vegan so plant-based felt inclusive to me. And I like inclusive. Secondly, while I don’t adhere rigidly to whole food plant based (and I’m not sure that most people should) I do focus on eating mostly actual whole plant foods.
Health Benefits of Going Vegan or Plant-based
There are so many reasons why someone might want to go vegan or plant-based…and not all of them have to do with nutrition! You might want to do your part for climate change or help animals. Of course, regardless of your why, there real health benefits to taking the plant-based path.
- Improved gut health Plant foods are high in not just fiber, but indigestible carbohydrates such as FODMAPs and resistant starch that help feed the gut microbiome and improve digestive health.
- Improved energy levels When you are eating nutrient-dense whole foods, your body is getting the vitamins and minerals it needs to help it thrive, like iron and zinc, while also getting supportive phytonutrients that help squelch oxidative damage and fight inflammation.
- Decreased risk of cardiovascular disease Plant-based diets contain fewer saturated fats and added sugars, more fibre and more naturally occurring phytochemicals and appear to help lower your risk of cardiovascular disease in the research. A healthy plant-based diet may also decrease your risk of dying of cardiovascular disease.
- May improve blood sugars and diabetes Whole food-focused plant-based diets have been associated with a lower risk of diabetes, as well as potentially improving blood sugar control with diabetes.
- Decreased risk of certain cancers Plant-based diets are associated with decreased risk of some cancers, such as prostate and breast cancer
Veganuary Tips + Tricks
I know you’re stoked on getting started, but a month is a long time…so let’s set ourselves up for success, shall we? In addition to saving all your fave veganuary recipes, you’re going to need a little advice on how to make these changes stick. Read on for some veganuary tips from an actual registered dietitian who knows her lentils from her chickpeas..
- Stock your pantry before the month starts If it’s not in your cupboard or fridge, how are you going to eat it? Check out this list of plant-based proteins, because it’s probably going to be the biggest change to how you eat (assuming you already eat fruits and veg of course!). Ensure that you always have 3-4 different protein sources on hand for easy meals. Choose a few whole grains to have on hand. And, stock your pantry with some easy quick meals like whole wheat pasta with a marinara sauce or baked beans in tomato sauce.
- Do some batch prep Don’t have much time to cook? Not to worry! Set aside a bit of time on the weekend to cook 1-2 whole grains, 1-2 proteins and chop up some fruit and veg to make weeknight cooking easier. Cooked legumes and whole grains can be frozen, so cook in large batches so you’ll have weeks of supplies. If you prefer, you could batch prep whole meals instead – I have some vegan meal prep recipes below.
- Look for plant-based versions of your everyday favourites You don’t have to remake how you eat this month! Instead, find plant-based recipes for the foods you already love, such as burgers, curries or pizza. You’ll also want to find non-dairy milks, cheese and meat alternatives that suit your taste buds and your budget.
- Create a balanced plant-based plate to cover your nutritional bases A healthy vegan meal has the same components as an omnivore meal…we just get our nutrients from plants! As a simple formula, think of covering half of your plate in fruits and vegetables; a quarter of your plate in whole grains and the last quarter of your plate in protein foods like lentils. Protein foods and dairy alternatives will offer important minerals like iron, zinc and calcium.
- When you go vegan, you’ll also need a B12 supplement and we all need to take our vitamin D.
- Sign up for a supportive community this month Be sure to sign up at Veganuary for support…and I also have a free online community called Nutrition with Desiree
40+ Nourishing Veganuary Recipes for 2024
Now the best part: what to eat!!! This blog is filled with tons of healthy vegan recipes that are super tasty, but I wanted to create this little collection of veganuary recipe ideas so you could easily bookmark it to use all month long.
Veganuary Breakfast Ideas
When you eat a balanced breakfast, it helps you stay full and energized throughout your morning! These yummy breakfast ideas for Veganuary will get your morning started right.
Blackberry Pie Overnight Oats
Easy Protein-Packed Chickpea Scramble
Vegan Breakfast Sandwich with Chickpea Flour Eggs
- Healthy Vegan Black Bean Breakfast Burrito these burritos are SO delicious, perfect for meal prep and freezing and as good for lunch as they are for breakfast.
- Healthy Homemade Cinnamon Sugar Nut Butter Toast and nut butter can be an awesome, nutrient-dense breakfast! Treat yourself to this incredibly delicious – and low sugar – nut butter inspired by cinnamon toast cereal.
- Cinnamon-Spiced Millet Porridge this is a fun change from oats and oh so nourishing
- Blushing Beet Smoothie Bowl Beets? In a smoothie? This sweet-tart treat is bursting with juicy flavour.
- Cucumber Smoothie with Kiwi + Mint need something refreshing? This cucumber smoothie is a nice change of pace.
- Grated Carrot Cake Overnight Oats I have a TON of overnight oats recipes on the blog, and this one is a new fave
Vegan Soups, Curries and Stews
Creamy curried red lentil, tomato and coconut soup
Vegan Sweet Potato Black Bean Chili
- Hearty Mushroom Barley Soup This soup has beef barley vibes, made plant-y with mushrooms!
- Spicy Vegan Pozole Verde with Jackfruit This hearty vegan stew, inspired by the flavours of pozole verde, has a meaty texture thanks to jackfruit.
- Sunchoke Soup with Cilantro Pesto Sunchokes are incredibly high in prebiotic fructans to boost your gut microbiota.
- Roasted Tomato Soup with Sunflower Fennel Gremolata This creamy soup gets a little lift from crunchy and citrusy sunflower seed gremolata. Seems fancy, really easy to make!
- Creamy Kabocha Squash Curry I LOVE kabocha curry for it’s creamy sweetness…and the fact you don’t need to peel it!
Easy Vegan Lunch Recipes for Veganuary
I have to admit, that my usual lunch is leftovers…but if that’s not your thing, I’ve got a few yummy (and easy!) vegan lunch ideas to get you through Veganuary.
Vegan Egg Salad Sandwich (low FODMAP)
5-Minute Vegan Chickpea Tuna
- Easy Vegan Pasta Salad I LOVE a pasta salad, because it’s filling, nourishing and so adaptable: it helps use use whatever is in your fridge at the moment.
- 10 Minute Black Bean Tostadas so easy…so good!
- Pumpkin Hummus Toasts with Za’atar If you love avocado toast, try a hummus toast. It’s super easy to make your own hummus (5 min!) at the start of the week, then you can enjoy these hummus toasts with some sliced veggies and chips as an easy lunch.
- Edamame Sesame Dip with Miso Need a change from hummus? Try this protein-packed edamame dip with sliced veggies, crackers and some vegan cheese for an easy snack style lunch
Filling Vegan Salads
The secret to a meal-sized salad? Don’t forget the protein and maybe some whole grains! Make any salad more of a meal by adding roasted chickpeas or sliced smoked tofu, or leftover cooked grains such as brown rice, pasta or quinoa.
15 Minute Vegan Kale Caesar Salad with Smoked Tofu
Nourishing Kale and Quinoa Salad with Edamame
- Mediterranean-style Baby Potato Salad: a hearty, complete meal that keeps well!
- Roasted Delicata Orzo Salad with Arugula: this is a salad that eats like a meal!
- Roasted Sweet Potato Spinach Salad + Tahini Dressing: warm, harissa-roasted sweet potatoes are creamy and cozy
- Italian Farro Salad with Arugula: nutty, chewy farro is a wonderful protein- and fibre-rich whole grain.
Protein-rich Vegan Dinners
Protein-Packed Vegan White Bean & Spinach Quesadilla
Vegan Sausage Stuffed Acorn Squash
- Sheet Pan Spaghetti Squash Dinner: yep, that’s right. all on one sheet pan with a hearty dollop of vegan pesto (homemade or store-bought!)
- 30 Minute Green Pasta Recipe: the easiest and most delicious way to get your greens!
- Homemade Vegan Pot Pie Recipe This pot pie gets a double dose of protein from a savoury chickpea flour crust.
- Not Your Mama’s Casserole: Swiss Chard and White Bean Gratin (Vegan) This one pot wonder is creamy, sweet, savoury and back with protein-rich white beans
- Vegan Stuffed Peppers with Beyond Meat these vegan stuffed peppers are great for meal prep and will satisfy even fussy meat eaters!
Whole Food Plant based Snacks
Some folks are snackers, others less so. Because you’re new to vegan eating, having some nutrient-dense snacks on hand will help you beat the Veganuary hangries. Choose legumes, nuts and seeds often for their plant-based protein and healthy fats.
Crispy Roasted Chickpeas with Everything Bagel Spice
Trader Joe’s Trail Mix (Copycat Recipe)
- Baked Vegan Chex Mix: is the absolute best and so easy to make (plus a sneaky source of fibre!)
- Za’atar Spiced Roasted Almonds with Dates One of my fave snacks ever
- Spicy Sriracha Roasted Pepitas: did you know that pumpkin seeds pack a ton of zinc and protein?
- Easy Vegan Hot Corn Dip (no mayo!) this hot corn dip will have everyone SHOCKED by the fact that it’s vegan.
- Fast vegan spinach dip (nut free!) I love a classic spinach dip…it’s a sneaky way to get more veg in! And this one takes less than 10 minutes to make.
40+ Veganuary Recipes: Winter Panzanella Salad
Ingredients
- 4 cups torn or cubed bread, I like sprouted grain, or gluten free if needed
- 1 pound delicata or acorn squash, sliced into 1 inch slices
- 2 tablespoons extra virgin olive oil, divided
- 1 bunch tuscan (lacinato) kale, tough stem removed, finely sliced
- ¼ cup pomegranate arils
- ¼ cup red onion, finely diced
- ¼ cup dried cranberries
- ½ teaspoon salt
- ¼ cup extra virgin olive oil, or avocado oil
- 1 batch Creamy Balsamic Dressing
Instructions
- Preheat oven to 400° Fahrenheit (200° Celsius). Line a rimmed baking sheet with parchment paper. Place squash on one half of sheet, toss with 1 tablespoon (15 mL) of oil, a pinch of salt and some pepper.
- Roast for 10 minutes, remove from heat and flip squash. In a medium bowl, toss bread with 1 tablespoon (15 mL) of oil, salt and pepper and place on baking sheet with squash. Roast for 10-12 minutes more until squash is tender, and bread is toasted and crisp at the edges. Remove from heat and set aside.
- Place kale in a salad bowl. Drizzle over a third of the creamy balsamic dressing and massage kale until it softens and wilts a bit.
- Top with toasted bread, squash, onion, pomegranate and cranberries. Drizzle with a bit more dressing, and serve with remaining dressing.
- Will keep, covered, in the fridge for up to 2 days.
66 Comments on “40+ Nourishing Veganuary Recipes for 2024”
Thanks for all of this great information!
Desiree!
Thanks for your continued inspiration and for setting us for success with endless recipes. I borrowed your amazing new Cookbook from my library and the Pumpkin Pancakes are delish!
Thank you so much Michelle! So glad you like the pancakes from Good For Your Gut 🙂
This is a fun round-up, Desiree! The Blackberry Pie Overnight Oats , Italian Farro Salad and 10 Minute Tostadas specifically caught my eye. I’ll be trying them soon!
Those overnight oats are actually one of the most popular recipes on the blog! So easy, and nourishing.
I’m starting a few days late and I’m joining in Veganuary this year! I struggle with protein options that are nutrient rich without being too fibrous on the gut (hello beans, I love you and you can be tricky) so this roundup is AMAZING!!! Thank you Desiree!
YAY!! Happy Veganuary Tia 🙂
All those recipes look amazing, can’t wait to try the salad and quesadillas
The quesadillas are LIFE changing!
Oh so many yummy recipes I plan to try! Thanks for the recipes 😋
Enjoy Sue!!
I have enjoyed Veganuary and work towards the ‘more plant-based meals’ each year. The amazing part of this approach is that I feel so good, that I carry on with this mindset throughout the rest of the year! Totally doable, attainable and empowering. A great example is the roasted chicpeas…easy, delicious and you don’t feel like your are missing out on anything! Thanks, Desiree.
YES!! Love that Heather, it’s amazing how good you can feel – while still enjoying delicious food 🙂
Must bookmark this post so many great recipes! I also love your carrot cake muffins from your ‘good for your gut’ book!
Yay!! Hope these help give you a plant boost…and yes, those muffins are so dang good. Thank you for taking the time to leave a comment!
Like a tablespoon of avocado and the green drink blender juice smiley face thank you
Happy New Year M!!
I have had good success with your recipes, however I find that I use lots of dishes and equipment. Not a problem for me as my husband washes all the dishes. Thank you, especially for the egg less egg salad. Super.
Ha ha, it’s true…I love my blender and food processor…thanks for sticking it out and I’ll try and come up with more zero tool recipes this year!
I would like to transition to eating more vegan meals and just looking at your recipes not only make me salivate, but also inspires me to start as soon as possible. I feel that these types of meals is what my body craves and I believe in listening to my body and supporting my cells to the max ,for optimal health and vitality.
Thank you so much, Desiree,for your inspiration and wonderful tips and recipes.
With profound gratitude,
Agi
Thank you so much Agi, hope these recipes help you make January delicious!
Thank you breaking down vegan vs plant-based. And can’t wait to try your french toast.
Thank you Donna, Enjoy!!
Great tips, Desiree! Thanks! I will be looking back to this post for sure!
Thanks Lauren!!
Thanks Desiree great information as always, I love reading your email and blog.
Thank you for being here Carmen!
Excited to try more plant-based protein ideas.
After you’ve tried a few, let me know which one was your favourite!!
THANK YOU! I’ve book marked this page. Nice list.
I grew up vegetarian, but made the “chickpea tuna” recently for my husband—tuna salad was a favourite of his as a kid. He thought it was even better than the real thing, and an amazing copy. 🙂 I quite like it, too.
That is HIGH praise indeed!!! Plants rock 🙂
It’s great to have a post that brings so many great recipes to one place. Thanks, Desiree!
Thanks Katherine!
Thank you so much for all of these great recipes! We are going to try to make more plant based/vegan meals this year and these recipes will definitely help us!
Here’s to a year of more plants!!
Really great recipes. The chickpea scramble has been a staple for me. Just made the breakfast cookies this week and will be adding them into the rotation.
So glad you like the cookies!!! They’re definitely a lifestyle unto themselves 🙂
I am working on becoming a vegetarian. I loved this article and the ideas for meals. My husband & I love chickpeas; we have tried the chickpea breakfast scramble plus other recipes you have. The scramble one is our favorite. Thanks so much for the ideas & inspiration for my adventure in going vegetarian.
That scramble is still a go-to for me too! Thanks for taking the time to leave a comment, Jill 🙂
Love all these recipes in one place, thanks Desiree!
Thanks Carolyn!
I’ve made the white bean and spinach quesadillas and they were amazing! Those and black bean breakfast burritos are on my short list this week!😋
I am SO glad you like them Janet!! Thank you for taking the time to leave a rating and review 🙂
So many awesome recipes-can’t wait to try more of them
Enjoy!!
We’ve been around 85% plant based for going on two years now. I also have IBS, and appreciate your assistance with it. I’m attempting this year to try some of the vegan techniques that provide alternatives to animal products, but I know my husband will not be there with me. How do you manage this issue in your home? We enjoy eating together, and eating different versions seems challenging…
So, I’m really lucky…my family are omnivores. But I’m the cook. They eat what I make. Absolutely, they might fry up an egg to put on a dish, or add some dairy cheese…but this is just how our family eats! And when we go out, they totally eat meat 🙂
Great post and options to get motivated for going more plant based!
Thanks, Desiree! Your recipes and evidence-based tips have been transformative for me over the past few years. Still not totally plant-based but am an empowered plant-based eater, most of the time. I especially love starting my day with one of your recipes!
That’s so awesome, Sarah. It’s all about eating those plants, no labels required 🙂
Desiree,
I first became interested in you when I would watch your cooking show! I really love your recipes and cookbooks. I also enjoy your blog. I love how you explain different foods and diets. I would love to have your new cookbook and I will continue to follow you. Thank you for doing what you do!
Rosa DeSensi
Thank you so much for being a part of this community Rosa!
Our family is trying to increase the number of meatless meals we eat. Thank you so much for so many recipes to make this goal easier for us! Look forward to trying the French toast today.
Hope these are helpful Shaunne!!
So many recipes to try! I’m not fully vegan but absolutely love your blog and the recipes you post are always fantastic. Going to try a “mostly” veganuary 🙂
That’s awesome!! Eating more plants is for everyone 🙂
I’m excited to try the chickpea and broccoli coconut milk curry! I love making soups/stews/curries in the winter time.
It’s such a family favourite! I designed it with kids in mind so if you’re not serving kids, up the curry and spice!
Excited to try some of these breakfasts, they look amazing! I need to kick the habit of just black coffee until the afternoon 😬
Get those nutrients into your body, lady!! Hope you find something that works for you 🙂
Great overview and introduction to veganuary and so many goooood recipes.
Thanks also for explaining the difference between plant-based and vegan.
I am going to try the roasted sweet potatoe with spinach. I love roasted potatoes…:-)
Greeting from this plant-powered German
Roasted potatoes are one of the best foods ever!!
I love the great easy recipes.
Thank you Beth!
Thank you Desiree for all of the wonderful recipes and support on my plant based eating journey! I am looking forward to making the Carrot Lentil Ginger soup!
Ooh it’s such a good one, happy Veganuary Beth!!
Desiree