Yay! You finally took the leap toward a greener planet and healthier you! Welcome to the vegan side, the grass really is greener here.

Whether you’ve gone full blown vegan or you’re just interested in exploring more plant based options or a Meatless Monday from time to time, you’re in the right spot. I built this list to help new vegans and vegan-curious folks build a vegan pantry from scratch. Of course there’s a myriad of amazing foods that are vegan that didn’t make this list, too. If you’re feeling more adventurous or are a seasoned home chef, you can check out my Vegan Meal Planning Guide for a comprehensive list of every ingredient I cook with and ways to use them,

Below you can find the quick vegan grocery guide. This list is just a fast reference for vegan pantry staples that you might want to grab if you’re wandering down the aisle at the grocery store. Beneath it, I’ve copied the same list but included details, important notes, and ideas for how to use these ingredients if you need a little more context. Finally, at the very end, I have a list of odds and ends that are by no means “staples,” but have come in handy a lot in my cooking, and I’ve acquired them through years of recipe hunting and experimenting. I wish I’d known about some of them sooner, and others are just for fun, depending on where you are with your plant based journey.

A lot of the ingredients I’ve listed are common, but might have uncommon uses, and others may be brand new products you hadn’t heard of yet, but find yourself using day in and day out. Hopefully this guide helps you. Leave me a comment and let me know if there are other things you’d like to see included on the list or if you have questions.

Quick Vegan Grocery List:

Vegan Proteins:

• Chickpeas

• Black Beans

• Lentils

• White Beans

• Vital Wheat Gluten

• Textured Vegetable Protein

• Tofu

• See below for processed meat substitute suggestions as well

Nuts/Seeds:

• Almonds

• Hemp Hearts

• Sunflower Seeds

• Pumpkin Seeds

• Chia Seeds

Grains:

• Old Fashioned Oats

• Brown or Black Rice

• Farro

• Bread or wrap

• Flour -traditional or gluten free like almond flour

• Rice noodles or bean pasta (pasta made from chickpeas, mung beans, black beans, etc.)

Vegetables:

• Fingerling or New Potatoes

• Sweet Potatoes

• Cauliflower

• Cherry Tomatoes

• Broccoli

• Spinach or Kale

• Frozen Peas

• Red or Spanish Onions

Fruits:

• Bananas

• Apples

• Berries

• Avocado

Snacks:

• Tortilla Chips

• Peanut Butter

• Chocolate chips

Spices/Flavorings:

• Garlic Powder

• Onion

• Chili

• Ginger

• Salt and Pepper

• Liquid Aminos

• Olive Oil (skip if oil free)

• Nutritional Yeast

• Veggie stock or bouillon

Vegan Dairy:

• Vegan Butter

• Oat milk

• Plant Based Cheese

Extended Grocery List Guide with recipes and cooking tips

Vegan Proteins:

• Chickpeas - dried are cheaper than canned, but canned will be ready instantly to add to any meal. For info on how to cook dried chickpeas or what to do with canned ones, check out my chickpea resource guide. Chickpeas are a great protein source for vegans, and save you tons of money if you make your own hummus or even use them to supplement vegan meat substitutes. Chickpeas are great toasted and put on a salad, turned into vegan tuna salad, in a Buddha bowl, in pasta, or in hummus. Find a few favorite recipes below:
  - pasta: Easy Family Style Penne Marinara
  - hummus: Classic Hummus
  - sandwich: vegan tuna salad on homemade potato bread
  - salad: Loaded Greek Salad with Hummus
  - stuffed peppers: Lunchbox Appetizer Stuffed Peppers

• Black Beans- much the same as white beans and chickpeas, black beans are very versatile. Check out this zesty black bean dip that is killer as a midday snack with some cucumber and tortilla chips, or on a Mexican salad. Another favorite is this super easy black bean Buddha bowl, pictured here.

• Lentils - take twenty minutes to make and are loaded with protein. I boil, then saute with veggie stock, chili powder, and garlic powder to cook these babies and use as taco meat replacement. They’re also great cooked with salt and garlic, drizzled with lemon juice, and served over a big salad with cucumbers, peppers, tomatoes, hummus, and vegan feta.

• White Beans - white beans are the best way to make things creamy and get lots of protein at the same time. For tips on how to cook dried beans of any variety, or for ideas about what to do with canned ones, check out my guide to cooking beans for beginners. I sneak beans into plenty of cream sauces so I don’t have to worry about making a second protein. They’re also really delicious drizzled with olive oil and fresh herbs as a compliment to salads or on their own. Find a few favorite recipes below:
  - pasta: Easy White Bean Pasta with Asparagus (sub whatever veggies you like in pasta)
  - Moroccan Food: Harissa Eggplant with Herbed White Beans

  Vital Wheat Gluten - if you’re wheat tolerant, vital wheat gluten is the holy grail of vegan protein for it’s ability to mimic chicken, meaning you can eat it a million different ways. It’s the main ingredient in seitan, a vegan meat substitute. Here’s my seitan guide if you’d like to try making your own. You just need a bowl and mixer, vital wheat gluten, nooch, and some spices.
  Bakers even use a tablespoon or two of vital wheat gluten to give their bread extra elasticity, making it squishy and delicious. If you’re a baker, or want to get into it, check out my homemade bread recipes as well. I have plenty of bread recipes for beginners.
  The sandwich here is a vegan Reuben using seitan, homemade thousand island dressing, Chao cheese, and homemade coleslaw on homemade potato bread. See? Being vegan doesn’t mean only eating tofu, you can have a rich and fun diet that is way healthier for you and the planet.

• Textured Vegetable Protein (contains soy) - these are essentially dried bits of edamame or soy bean crumbles. It looks like a package of rabbit food, but if you’re soy tolerant, these babies are amazing. They’re one of my favorite ways to add a quick an flavorful protein to a dish, because they rehyrdrate in water almost instantly. Simply pop in a pan with water, bouillon/veggie stock salt, pepper, garlic powder and maybe chili powder, then add to tacos, salads, or even bind with flax eggs and bake like meatballs.

• Tofu - the classic vegan protein. For a complete resource of which kind of tofu to buy, and how to prepare it, read my tofu guide. I also have a collection of all of my recipes that include tofu here if you need some meal inspiration. Quick pointers: silken tofu is great for creamy things like making an Alfredo sauce or scrambled “eggs,” where firm tofu is better for cubing and presenting as a main protein after being air fried, baked, or sauteed.

• See below for processed meat substitute suggestions as well.

Nuts/Seeds:

• Almonds - I use these sparingly since they’re a drain on the environment, but they’re loaded with calcium, making them great crunchy snack option. I often make a quick salad for lunch and use almonds as the protein rather than fussing with cooking anything. They’re also great in a DIY trail mix with dried nuts and other seeds. Click here for ways to use almonds in your recipes.

• Hemp Hearts - Trader Joe’s sells reasonably priced hemp hearts, which have a ton of protein and omega acids in them. I sprinkle them on vegan yogurt, salads, even on sliced fruit for a dose of vitamins and minerals.

• Sunflower Seeds - easy, cheap, and delicious for snacking or topping salads. You can even soak them in water over night and then use as the creamy element in a pesto. Opt for raw and unsalted for health.

• Pumpkin Seeds - much the same as sunflower seeds, these are great for topping salads, yogurts, etc., and have tons of nutrients.

• Chia Seeds - okay you’ve made it through the whole list and you’re probably over me telling you to put seeds on your salads, but chia seeds are different! They’re amazingly versatile (everything from baking to making pudding) and have all 9 essential amino acids that the human body needs to grow and heal. Very few plant based foods have all of these amino acids, so make sure you get your hands on some chia seeds.
  Chia seeds form a gel of sorts when they get wet, so to replace eggs in baking, you can use a tablespoon of chia with 3 tabespoon water, and wait about five minutes until it forms an egg-like consistency.
  I dip my apple slices in them with peanut butter (a very vegan maneuver if you ask me), and use them to make chia pudding all the time. It’s a simple hack using chia, vegan milk, and whatever nuts and fruits you have on hand. Here’s my favorite mango chia pudding recipe, which is great for a quick on the go breakfast.

Grains:

• Old Fashioned Oats - oats are an easy and quick way to start your day. They contain no cholesterol, and plenty of fiber and protein to keep you going throughout the day. You can mix equal parts oats with nondairy milk, a drop or two of stevia (sugar replacement) or maple syrup, and unlimited berries, bananas, and nuts, then leave in the fridge overnight. These are called overnight oats, and there’s no need to cook them. The milk softens the oats as it’s absorbed, so these save you from heating your kitchen, and can be meal prepped in advance. Overnight oats stay good for up to 2-3 days in the fridge, so you can make a big batch and scoop out a portion as needed.
  Oats are also great to substitute flour in baking desserts and homemade breads. For a traditional hot oat breakfast recipe, try my Turmeric Banana Oats with Peanut Butter or Cardamom and Fig Oats.

• Brown or Black Rice - dark rice is gluten free and not processed at all like pasta, so it’s better for stabilizing blood sugar when eating a large meal. White rice is less nutritious but better for sensitive stomachs. I always make an entire pot of rice (like at least 2-3 cups) at a time, and then use it throughout the week for Indian food, Thai dishes, stir fries, and Mexican food. It’s way easier than boiling rice several times a week.

• Farro - opt for farro or rice, no need to have both in the same week. Farro is a hearty little grain, like if rice and oats had a baby. It’s thicker with a nutty flavor, perfect for autumn dishes. Farro is loaded with nutrients, and cooks in about 10 minutes. I often make it with a veggie stock and serve with beans for a quick and easy weeknight dinner.

• Bread or wraps - this is for the beginner vegan. Bread is a great way to get in calories and is the perfect vehicle to bring deliciousness to your face. Look for breads in the bakery section, since they’re fresh baked, wrapped in paper rather than plastic, and have less preservatives. If you buy a whole loaf of bread and know you won’t eat it all before it goes bad, pre-slice the loaf in advance, and pop the slices in a lidded container in the freezer and just grab one when you need them. Toast in a toaster oven or even face down in a pan. Never be a victim of moldy bread again.
  * I do recommend though, if you have any time at all on the weekends, why not explore making your own bread? People think it’s really complicated, but it’s about 10 minutes of work if you have a food processor or standing mixer, and then just a lot of time while the bread rises. It’s not like you need to stand around waiting for it though, I always do other things while my bread rises and feel doubly productive. Check out my list of bread recipes here, and leave me a comment if you get stuck. I promise it’s worth it!

• Flour -traditional or gluten free like almond flour are both good depending on your gut tolerance. Flour is helpful to make homemade bread, thicken sauces, and to make tasty (and sometimes even healthy) baked goods, like this easy vegan apple strudel.

• Rice Noodles or Bean Pasta (pasta made from chickpeas, mung beans, black beans, etc.) - of course you can choose regular wheat pasta too, they’re all good! For a beginner trying to get in enough protein, I recommend looking at pastas made with nontraditional ingredients like beans. Makes it way less of a struggle to come up with and cook another protein as well. For an easy weeknight dinner ready in 20 minutes, here’s a veggie packed sesame noodle bowl I recommend.

Vegetables:

** For both fruits and vegetables, consider checking out a local produce market. Farmers market’s are a great way to support local farms and eat in season, but I’m talking about the tiny, probably ugly building you drive past all the time that has a frumpy old sign saying “Mike’s Produce” or whoever’s produce. They often have bulk amounts of fruits, veggies, and nuts for way cheaper than your standard grocery store. My spot often has avocados on sale 3/$2, pineapples are 2/$3, you’re getting the idea? They buy in bulk so it’s cheaper for you to get what you need and supplement more fruits and veggies on a vegan diet.

• Fingerling or New Potatoes - uh what’s not to love? Big potatoes like Russett or Yukon Gold are great for baking or mashing, and tiny ones like new potatoes (just means small or immature potatoes) are easy to grab a handful and use for a single serving. Here’s my comprehensive list of potato recipes, and I highly recommend trying these roasted potatoes with a vegan greek yogurt dill dipping sauce, pictured here. Drool.

• Sweet Potatoes - lots of nutrients, and easy to air fry with a drizzle of oil, salt and pepper and garlic. I also like to microwave, then blend with nondairy milk, tahini, and chipotle or chili powder for a spicy dressing that’s great on salads and buddha bowls. They’re even easy to use for cookies and homemade bread. Check out my recipe ideas here.

• Cauliflower - this one is a must, even if you think you don’t like cauliflower. I use cauliflower to thicken sauces, in pizza crust, in hummus, in curries, literally, there is no end to the ways one can use cauliflower without ever having to taste it. Plus it’s a cruciferous veggie, which means it is super healthy for you. Simply roast it in the oven or toaster oven, then blend with beans or vegan milk to create creamy and low calorie pasta sauces.

• Cherry Tomatoes - easy to pop into pastas, salads, meal prep rice set ups, what have you.

• Broccoli - key ingredient in salads, stir fries, vegan broccoli cheddar soup, you name it, broccoli should be there.

• Spinach or Kale - again, part of the cruciferous veggie family (kale), these veggies are great for your health. Spinach is a great base to Buddha bowls raw, in easy pesto recipes, in soups, pastas, smoothies, you name it. Here is my list of easy ways to use spinach, and check out this list for kale.

• Frozen Peas - these might be the easiest to sneak into meals. I barely even cook them, simply toss straight from the freezer into a pasta or salad, and they thaw within minutes. See pea recipes here.

• Red or Spanish Onions - I probably start every savory dish with sauteing onions and garlic in a pan with a dash of olive oil. They’re great for creating a base flavor for almost any meal, and stay good for a surprisingly long time in your fridge. Here are my onion recipes if you aren’t sure what to do with the bulk bag you just picked up from your local produce spot.

Fruits:

• Bananas - bananas are really versatile in that they’re a quick on the go snack, but do well in breakfast oats or toast, or even in desserts like banana bread. Here’s a list of my banana recipes if you’re looking for inspiration for what to do with bananas after they get a little brown. PRO TIP: you can freeze bananas right in their peel to use later for smoothies or easy vegan scones.

• Apples - apples come in a million different sizes, colors, and varieties. How do you know if you’re picking the right one? Honestly, if you’re eating them raw, it’s all preference. Green apples are good for baking, and red are good for jam, but other than that, you follow your taste buds. I like apples in desserts like this super easy apple strudel and in healthy salads like this quinoa apple salad that’s actually quite the hit at dinner parties. If you’re not much of a baker and the kale salad is too adventurous for you, simply dip in peanut butter or hummus for a quick on the go snack.

• Berries - blueberries and strawberries are great for salads, or even quick and healthy baking, like these strawberry dessert bars, pictured here.

• Avocado - chock full of healthy fats, avocado is my faaaaaavorite treat. They’re expensive and conventional stores, so I recommend checking out a local produce spot to see if you can get a deal. You can blend for a creamy and healthy dressing, put in vegan sushi, and use for Asian or Mexican dishes to offset some heat.

Snacks:

• Tortilla Chips - great for dipping hummus, salsa, or adding a crunch to soups or salads. I like blue corn, but any kind will do! Use them for recipes like this Nacho Salad.

• Peanut Butter - look for ones that do not contain added sugar or palm oil. While palm oil is technically vegan, many companies are damaging the rain forest to obtain oil from palms. This practice contributes to massive habitat losses for orangutans and other endangered species. Good peanut butter should have just peanuts and salt or say that it uses palm oil from sustainably harvested sources. When first going for pb without palm oil, you’ll notice that it’s more likely to separate. Stir once with a long butter knife when you first get it home, and then keep in the fridge to prevent separating.
  Peanut butter is good on smoothies, to dip apples or celery, on morning oatmeal, and even as a base to sauces for Asian food like this vegan Pad Thai.

• Chocolate chips - Trader Joe’s makes chocolate chips that simply don’t have dairy in them. Lots of other brands make vegan chocolate chips as well, look for ones that don’t have milk/milkfat. Lecithin is an ingredient that is animal-derived, but soy lecithin is plant based, and fine. I put chocolate chips on the list because being vegan isn’t all celery sticks and wheatgrass. Toss a few chocolate chips into your banana bread, on your smoothies, or make good old fashioned chocolate chip cookies. Sub for a different but light treat if you’re not a fan. I always say that if I want a dessert, I should make it. It’s made me a great baker over the years, has helped me ward off processed junk food, and had allowed me to get really creative in the kitchen. If you want to skip the baking step, that’s fine too, I just advise you to pick one treat a week or so from the store and not go overboard with it. Easy as that.

Spices/Flavorings:

• Garlic Powder - if you’re going to invest in any spices, I recommend garlic and onion. They go on everything from every single cuisine you can think of, and are notably absent when you don’t use them.

• Onion Powder - if you’re going to invest in any spices, I recommend garlic and onion. They go on everything from every single cuisine you can think of, and are notably absent when you don’t use them.

• Chili Powder - Most Spanish cuisine calls for chili powder. I put it on everything from rice and beans to avocado toast.

• Ginger Powder - great for Asian foods and baking.

• Salt and Pepper - self explanatory, a pinch of each is great for most meals, even salads. Salt helps you get your daily alloted amount of iodine, so read the labels when deciding between table salt and sea salt.

• Liquid Aminos - the equivalent of soy sauce, but made without soy and with way less sodium. If this isn’t handy where you’re shopping, go ahead and grab a bottle of soy sauce. This ingredient is great for adding savory umami flavors to meals like fried rice.

• Olive Oil (skip if oil free) - the base to most of my recipes that call for sauteed veggies. It’s also used in homemade breads at times, and as a quick and easy salad dressing when mixed with lemon juice or balsmic vinegar.

• Nutritional Yeast - known fondly to vegans as, Nooch. It’s got lots of B12, which is crucial for vegans and imparts a vaguely cheddar-like flavor. Nutritional yeast alone likely won’t give you enough B12, however, so look into supplements. Most vegans do take a supplement, just be sure yours is cruelty free (I use Ritual). Nutritional yeast is great in vegan mac and cheese, and for creamy, healthy Alfredo sauce, like my recipe here. It’s also great dusted over popcorn and even in seitan recipes.

• Veggie stock or Bouillon - Better Than Bouillon brand makes amazing vegan bouillon that helps to flavor soups, taco protein, etc. Check out how to use it in this vegan ramen recipe.

• Balsamic Vinegar or Glaze - the vinegar is great to cook with to impart a Mediterranean flavor to Greek or Italian dishes. Simply add to the pan with olive oil and saute onions, eggplants, tomatoes, etc. for a few minutes and serve over pasta, on toast, or in a salad. Also great for homemade bruschetta. The glaze is a reduction of the vinegar, meaning the acidity has been evaporated off, so it’s much sweeter. I use the glaze often as a salad dressing over spinach, roasted sweet potatoes, and sun dried tomatoes with hummus. Muah!

Vegan Dairy:

• Vegan Butter -try Earth Balance, Country Crock, or Miyokos butter. They all bake and saute the same as traditional butter, but are way better for you. Here’s my list of recipes that use vegan butter, everything from morning toasts to baked goods to savory dinner ideas.

• Oat Milk - any nondairy milk like soy, rice, coconut, cashew will do,but oat milk is the one with the lowest environmental impact on the planet. I love nondairy milk to thicken sauces, in smoothies, and in baked goods, the same as you’d use regular milk - but no baby almonds have to get ripped away from their mother almond. Here’s my recipe collection for plant based milk.

• Plant Based Cheese - if you’re opting for Whole Foods Plant Based, these aren’t for you; for a whole foods plant based diet (meaning nothing processed), use nutritional yeast in place of cheese. See Nutrional Yeast bullet point under “flavorings.”
  Chao vegan slices, Tofutti or Kite Hill Ricotta, and Violife vegan feta are my favorites because their consistency is perfect and the flavors are great. The feta really tastes like feta.
  For all other cheeses, they really won’t taste just like dairy, but over time your body will honestly learn to be thankful for that. I don’t have expectations that they’ll taste just like cheese, but instead that they’ll do the same thing for the recipe, whether that’s making it creamy, adding a little saltiness, etc. You can use them in recipes like this vegan mac and cheese with cauliflower, to top home made pizzas, or even for salads.

Nonessential Vegan Kitchen Suggestions:

• Vegan Mayo - I recommend Just Mayo or even the Hellman’s vegan mayo. It’s great for making vegan tuna salads (get the super simple recipe here), great for aioli for dipping potato wedges, or even just as a spread on a veggie burger. You can make your own mayo out of aquafaba (the liquid in a can of chickpeas), but that’s a post for another day.

• Kelp Powder - made from crushed seaweed, this is such a great tool to add an ocean flavor to faux seafood dishes. This is often found in the international foods aisle. A sprinkle in a white bean patty turns it into a ‘crabcake,’ mighty quick.

• White Vinegar - pickling veggies is a great way to get probiotics into your diet. Mix equal parts water and white vinegar and either a pinch of salt or sugar depending on what you’re pickling. Radishes, beets, onions, carrots, cucumbers are all great for pickling and taste amazing on everything from salads to nachos. Check out this list of toast ideas, my favorite being avocado toast with pickled onions. Might sound gross, but I promise you, it is a game changer.

• Protein Powder - I was never big on protein powders, but they often do help ensure you’re getting enough protein, especially when you go out to dinner with your extended family and the only veg thing on the menu is cauliflower wings. Yes they’re delicious, but they have absolutely no nutritional value in terms of protein. I use Nuzest protein powders, and stir them in coffee, use them in smoothies, and even bake with them to make desserts have more of a nutritional purpose. Use code chickpeaandherb for 15% off your purchase if you’re interested in trying, they even have a variety sample pack to make sure you like them. Here’s my roundup of easy recipes that use protein powder if you need some ideas.

• Cumin and Smoked Paprika - great to enhance flavors in Mexican dishes.

• Vegan Yogurt - for yogurt that is plain, and not overly sweet, try Forager Project, Nancy’s, or Kite Hill. I use them to make unhealthy dips healthy (like this Greek dill dip), drizzle them on curries or soups, and even eat on smoothie bowls with peanut butter and granola. For a sweeter yogurt you can snack on with berries and granola, Silk offers tons of flavors at a reasonable price.

• Tahini - key ingredient for homemade hummus, and is great for salad dressings and baked goods.

• Meat Substitutes - I already mentioned how to make your own seitan, and the merits of tofu. You can of course buy prepacked seitan, though it can get a little pricey. Other great faux meat products include Gardein brand vegan chicken tenders and fish fillets (watch out, they’re kind of addictingly good) in the frozen section, Sophie’s Choice or Mah Weh vegan shrimp, are also frozen and are texturally amazing. I only find the Mah Weh shrimp at my local vegan commissary, but you can order online directly from their website, and they have tons of other vegan faux meats for sale that I haven’t tried. Beyond brand makes surprisingly realistic burger patties, but the star of their show is the Spicy Italian sausages and Bratwursts. They are definitely pricey, but worth the splurge every now and then. You could even split one between two people and substitute black beans or chickpeas in the meal to add more protein while giving you a taste of the sausage. Trader Joe’s also makes delicious veggie burgers if you’re looking for things with more familiar ingredients.

I feel like that went on forever, but it’s a lot of the information I wish I had when I first went vegan 7 years ago. I’ve learned a lot since then, and I love sharing it with you. If this list helps you at all or you have more questions, leave me a comment and let me know! You can also check out my Facebook or Instagram pages for daily posts with easy recipes and ideas, and let me know how it goes! I also have a Pinterest page with my recipes and those of others that I found helpful.

If you are a new vegan or are curious about plant based lifestyle: Please join our Facebook Group: New Vegan Recipes and Advice Community to ask questions about vegan recipes, lifestyle, personal products, restaurants in your area etc. It’s a forum and support group full of other plant-based food bloggers and seasoned vegans who would love to help you o your journey! Happy trails, friends, and enjoy all your new goodies!