Transitioning to an all vegan or even mostly plant-based diet can be overwhelming at first, especially when searching new recipes with unfamiliar ingredients. There are many recipes out there that look great in photos but list ingredients that are unfamiliar, seem difficult to work with, or pose a significant financial investment. With several years of plant-based cooking under my belt, I can confidently whip up many meals with what's available in my kitchen at any given moment.
A well-stocked kitchen provides flexibility to prepare a number of dishes without needing to run to the grocery store for one or two items. Another benefit to stocking up on more plant-based ingredients is their extended shelf life versus meat and dairy derived foods. Even refrigerated plant-based foods retain a longer shelf life, meaning less wasted food. A full pantry of staples also keeps my family from last minute take-out orders or snacking on junk food because there's "nothing to eat".
Listed below are my current go-to ingredients including favorite brands and most used spices. This list can be used as a springboard for making your next grocery list. Also linked is additional information that I found useful or just interesting to know. Whether you are brand new to plant-based cooking or looking for vegan ingredient inspiration, this list is for you!
Meat Alternatives
There is a growing list of plant derived meat alternatives on the market now that can be used in place of animal derived options. Pre-packaged plant-based meats are now available to replace chicken, beef, sausage, tuna, pepperoni, jerky, and even bacon . Many are minimally processed and can be prepared to mimic a variety of meat centered dishes. I thoroughly enjoy having all of these options available when I want to re-imagine an old favorite recipe into a new and improved plant-based version.
Current Brand Favorites:
Tofu - Globally, tofu is considered one of the most popular plant based protein sources, but it is a much less common selection in the Standard American Diet. Tofu is versatile in its texture and is flavor neutral, so it can be seasoned for a sandwich, marinated for a stir fry, smoked for a BBQ, or breaded and deep fried for a crispy tender. It is protein packed and the list of dishes it can work in just keeps growing.
Vital Wheat Gluten – Vital wheat gluten is the gluten separated from wheat flour once all the starch is washed away. This removal process leaves a high protein, low carbohydrate flour-like product that is often used to make the meat alternative, seitan. One of my favorite seitan recipes can be found here. Seitan is not ideal for anyone with a gluten intolerance.
Butler Soy Curls – Butler Soy Curls are dehydrated soy pieces that, once rehydrated, can closely mimic chicken by being breaded and deep fried, pan fried, baked, or added to soups. Soy Curls are pantry friendly, high in protein, fiber, and gluten free.
Textured Vegetable Protein - TVP is soy based meat alternative that easily replaces crumbled beef. Like soy curls, TVP should be rehydrated before use and can take on a "beefy" flavor if marinated in a well seasoned broth. I use TVP for my Veatloaf recipe, for sloppy joes, or on top of pizza. Fun fact: Click here to read about the invention of TVP and how most of us have been eating it, perhaps without even realizing.
Dairy
There are so many dairy free milk, butter, and cheese options on the market now with many more coming out all the time. It's not uncommon to experience some trial and error when finding the options that work best in the recipes that you like to make or are available in the stores you shop. I have linked my favorite and most used products; ones I can also find in most places if I'm traveling. Important Tip: Look for unflavored and unsweetened plant milk options when using them for cooking savory dishes.
Milk & Cream
Butter & Cheese
Ice Cream & Desserts
Eggs
There are a variety of egg alternatives available that can meet your baking and cooking needs. From brunch to meringue, there are egg free solutions. Just as eggs are separated to be used in different ways, egg alternatives are also designed to serve specific cooking or baking purposes, so do a little research to decide which ones to stock up on based on what you are looking to accomplish.
Powdered Egg Replacer – Generally, use a powdered egg replacer when making bread, pancakes, or cookies; whenever recipes call for eggs to serve as a binding agent.
Aquafaba - A remarkable liquid that can be used to create a foamy texture similar to whipped egg whites. I have used aquafaba to make whipped topping for desserts and folded into baked goods to add rise.
Firm Tofu - To mimic scrambled eggs, crumble a block of seasoned firm tofu into a frying pan. Tofu is a blank slate that will easily adapt to any spices and flavors you desire. For a fun and spicy brunch option, check out my Southwest Style Tofu Scramble.
Chickpea Flour – Chickpea flour can be combined with water, broth, or plant milk and pan fried to make crepe-style omelets. Chickpea flour is gluten free and has about 21g of protein per cup, making it a great source of plant-based protein.
Just Egg Plant Based Scramble – This pre-packaged brand of refrigerated "egg" comes as a liquid and scrambles up nice and fluffy like a regular egg. Their website offers recipe ideas and is launching a new ready-made freezer option for breakfast sandwiches on the go.
Mayonnaise – I use this egg-free mayo exactly as I would use regular mayo on sandwiches, in dressings, or anywhere else a recipe calls for it.
Grains
Grains have a multitude of uses and nutritional benefits, providing carbohydrates, fiber, vitamins, and minerals. Whole grains (grains that retain their germ and bran layers) such as oats, quinoa, and brown rice are generally more beneficial to the body than their more processed counterparts such as pasta, white bread, and cereals. Below, I've outlined the ones I keep on hand at my house, and this website gives an A-Z list of all whole grains, their benefits, and some recipe ideas.
Rice – I have a few rice options on hand that I keep on hand. White, jasmine, and basmati rice are excellent for me because of their quick cook time and uniquely individual flavor elements.
Polenta – This instant version is perfect if short on time. Polenta can be used as the base for a lot of meals. I like to serve polenta with white beans, kale, and red pepper and basil infused hot oil drizzled on top.
Oats - Keep rolled oats handy for as they can be incorporated into many recipes, from whole rolled oats to oat flour.
Steel cut oats - A recent addition to my pantry, used to make very convenient and trendy overnight oat recipes.
Beans & Legumes
Beans and legumes are perfect foods to keep handy as they are high in protein, high in fiber, and low in fat. Bean and legume varieties have also helped me expand into more global cuisines. Fun fact: click here to read about the history of beans and how they were once used for fortune telling.
Lentils – There are a rainbow of lentils to try. The green and brown variety are my favorites for soups and curry dishes. They can also be pulsed into a paste and incorporated into plant-based burgers.
Red Kidney Beans – Keep red kidney beans handy for chili, soups, or a traditional red beans and rice place. Click here for some safety info to know when cooking raw red kidney beans.
Chickpeas – Chickpeas, like lentils, can be mashed and used as a binding ingredient for homemade burgers or meatloaf, but they can also be prepared very simply by oven roasting or pan frying. Don't forget to save the aquafaba!
Nuts & Seeds
Whether you want a crunchy topping for your ice cream, or need a way to make ricotta cheese, nuts can help you get there. Seeds, like pumpkin and pistachio, are high in protein and can provide a filling snack on the go. Though they be small, they are mighty.
Cashews – Keep cashews on hand as they are often used as a base for cheeses, cream sauces, and other creamy textures like a "ricotta" as seen here in a great veggie lasagna recipe.
Hemp Hearts – These little seeds (technically a nut) provide a little texture and a lot of nutrition. Hulled hemp seeds, sometimes called hemp hearts, offer a high number of complete proteins. Sprinkle them onto a salad, top off a plate of pasta, or blend them into a smoothie.
Flax Seeds – Flax seeds are a fantastic source of omegas and protein. Like hemp or chia, flax can be blended, mixed, or sprinkled into a recipe. Click here to learn how flax can be used to replace an egg.
Chia Seeds - Chia seeds are a little wonder of the plant world. More information about their health benefits can be found here.
Spices & Condiments
Spices and condiments play a big role in all types of cooking. A good collection of spices, herbs, sauces, and marinades can take seemingly bland ingredients (for us, vegetables) and introduce them to new cuisine, new cooking methods, or just new flavors never tried before. Although my spices cabinet is starting to overflow, these are the ones that always stay at the front in close reach.
Smoked paprika – This paprika option has surpassed all others, giving rich smoky boldness to so many recipes. It goes into everything from homemade bacon to caramelized onions and pan-fried paprika coated pumpkin slices. Smoked paprika is also added to the rub I use on tofu going into the smoker.
Turmeric – Turmeric offers an earthy flavor and yellow color that gives depth and richness to any food. Turmeric is also used in curry, naan bread stuffed with potatoes and cabbage, and even in some desserts.
Black Pepper – Although black pepper is a very spice regularly used in North American cooking, I have only recently realized its power. A dash of black pepper is usually not enough to really taste it and I recommend doubling that to really notice the difference.
Nutritional Yeast – Nutritional Yeast, or "nooch" as it is sometimes called, is a versatile food product that has a cheesy or nutty flavor profile.
Poultry Seasoning – Poultry seasoning has all of the familiar flavors needed to keep a plant based chicken dish tasting close to the real thing. I keep poultry seasoning on hand for chicken-less noodle soup or as the perfect way to make broth for soaking soy curls.
Vinegar – Keep white or apple cider vinegar on hand when lemons are handy for adding acidity to a recipe. Adding apple cider vinegar to plant based milk can make a buttermilk substitute that works great in fluffy pancakes as seen here in my favorite pancake recipe.
Vegetable Broth – I will normally just use whichever veggie broth I can find at the grocery store, but will sometimes seek out this "no-chicken broth" if I'm really looking for that poultry seasoned flavor.
Mushroom Seasoning - Often found in Asian markets and cuisine, mushroom seasoning adds umami flavor.
Fresh Fruits & Vegetables
Cooking all plant-based meals will naturally mean that a lot of fresh fruits and vegetables will be on hand. That said, there is risk of overstocking or underusing as you figure out your go-to ingredients. Take note of which veggies you like to sauté, roast, or grill the most and keep those stocked. They, along with your stocked pantry of grains, beans, and spices, will be the starting point for many meals. Also stock frozen fruits for smoothies, desserts, or just to snack.
Yellow Onions
Green and Red Bell Peppers
Garlic Bulbs
Cherry Tomatoes
Beefsteak Tomatoes
Russet Potatoes
Avocados
Cauliflower
Broccoli
Cabbage
Pumpkin
Butternut Squash
Spaghetti Squash
Frozen Corn
Frozen Peas
Bananas
Oranges
Lemons
Frozen Strawberries
Frozen Blueberries
I hope this list helps you on your next grocery shopping trip!
xoxo