Best Vegan Pregnancy Recipes for Healthy Moms-to-Be

Updated On: October 7, 2025

Eating well during pregnancy is one of the most empowering things you can do for yourself and your growing baby. Choosing a vegan lifestyle during this special time means focusing on nutrient-dense foods that support both your health and your baby’s development.

The good news? Vegan pregnancy recipes can be absolutely delicious, easy to prepare, and incredibly nourishing.

From protein-rich salads to comforting stews and sweet treats, there are endless options to keep your meals exciting and satisfying. In this post, I’m sharing my favorite vegan pregnancy recipes—each one thoughtfully crafted to provide the key nutrients you need during every trimester.

Whether you’re vegan by choice or simply want to add more plant-based meals to your pregnancy diet, you’ll find recipes here that are both crave-worthy and loaded with goodness.

Why You’ll Love These Recipes

These vegan pregnancy recipes are designed with both taste and nutrition in mind. Each recipe features wholesome ingredients that are rich in plant-based protein, iron, calcium, folate, fiber, and healthy fats—all essential for a healthy pregnancy.

They’re easy to prepare, family-friendly, and flexible for busy schedules.

Whether you’re dealing with food aversions, increased appetite, or just want meals that leave you feeling energized, these recipes deliver. Plus, they’re packed with flavor and can be customized to your preferences.

You’ll love how simple it is to eat well and feel your best throughout your pregnancy journey.

Remember: Always consult your doctor or a registered dietitian before making significant dietary changes during pregnancy.

Best Vegan Pregnancy Recipes: Nourishment in Every Bite

Below is a listicle of the absolute best vegan pregnancy recipes—complete with detailed instructions, nutrition facts, and tips for each one. Let’s dive into a week’s worth of nourishing, plant-based meals!

Creamy Lentil & Spinach Stew

Ingredients

  • 1 cup dry green or brown lentils, rinsed
  • 1 tbsp olive oil
  • 1 yellow onion, diced
  • 2 carrots, sliced
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 can (14 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp turmeric
  • 5 oz fresh baby spinach
  • 1/2 cup unsweetened coconut milk
  • Salt & pepper to taste
  • Juice of 1/2 lemon

Equipment

  • Large soup pot or Dutch oven
  • Wooden spoon
  • Measuring cups and spoons
  • Sharp knife and cutting board
  • Ladle

Instructions

  1. Warm the oil in a large pot over medium heat. Add onion, carrot, and celery. Sauté for 5-7 minutes, until softened.
  2. Add garlic and bell pepper. Cook for 2 minutes more, stirring frequently.
  3. Stir in lentils, diced tomatoes, broth, cumin, smoked paprika, and turmeric. Bring to a boil, then reduce to a simmer and cook (partially covered) for 25-30 minutes, or until lentils are tender.
  4. Add spinach and coconut milk. Stir until spinach wilts and the stew becomes creamy.
  5. Season to taste with salt, pepper, and lemon juice. Serve hot with whole grain bread or brown rice.

Tips & Variations

  • Swap spinach for kale or Swiss chard for variety.
  • Add diced sweet potato or butternut squash for extra fiber and sweetness.
  • Sprinkle with hemp seeds for a plant-based omega-3 boost.

Nutrition Facts

Calories 320 per serving
Protein 15g
Iron 5mg (28% DV)
Calcium 85mg (7% DV)
Fiber 15g

Serving Suggestions

  • Ladle over quinoa or brown rice for extra protein.
  • Pair with a slice of whole grain toast.
  • Top with sliced avocado for healthy fats.

Protein-Packed Chickpea & Avocado Salad

Ingredients

  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 large avocado, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely diced
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • 1/2 tsp ground cumin
  • Salt & pepper, to taste

Equipment

  • Large mixing bowl
  • Fork or potato masher
  • Measuring spoons
  • Cutting board and knife

Instructions

  1. In a large bowl, mash half the chickpeas with a fork or potato masher.
  2. Add the remaining chickpeas, avocado, tomatoes, red onion, and parsley.
  3. Drizzle with olive oil and lemon juice, sprinkle with cumin, and season with salt and pepper.
  4. Gently toss to combine. Serve immediately, or chill for 30 minutes for flavors to meld.

Tips & Variations

  • Swap parsley for cilantro or basil for a fresh twist.
  • Add diced cucumber or bell pepper for crunch.
  • Serve in a whole-wheat pita for a portable lunch.

Nutrition Facts

Calories 340 per serving
Protein 11g
Folate 150mcg (37% DV)
Fiber 12g
Potassium 750mg (16% DV)

Serving Suggestions

  • Spoon over leafy greens for an easy salad.
  • Wrap in a tortilla with baby spinach and sliced cucumbers.
  • Top with sunflower seeds for added crunch.

Sweet Potato & Black Bean Burritos

Ingredients

  • 2 medium sweet potatoes, peeled and diced
  • 1 can (15 oz) black beans, rinsed and drained
  • 1/2 red onion, diced
  • 1 red bell pepper, diced
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp smoked paprika
  • 1 tbsp olive oil
  • 4 large whole wheat tortillas
  • 1/2 cup vegan shredded cheese (optional)
  • 1/4 cup fresh cilantro, chopped
  • Salt & pepper, to taste

Equipment

  • Roasting sheet pan
  • Mixing bowl
  • Aluminum foil (optional)
  • Oven
  • Spatula

Instructions

  1. Preheat oven to 400°F (200°C). Toss sweet potatoes, onion, and bell pepper with olive oil, chili powder, cumin, smoked paprika, salt, and pepper.
  2. Spread on a baking sheet and roast for 25 minutes, stirring halfway, until sweet potatoes are tender.
  3. In a bowl, combine roasted veggies, black beans, and cilantro. Mix well.
  4. Spoon mixture into tortillas. Top with vegan cheese, if using. Roll tightly into burritos.
  5. Wrap in foil and bake for 10 minutes more, or serve immediately with salsa.

Tips & Variations

  • Substitute black beans with pinto beans for variety.
  • Add sliced avocado or vegan sour cream for richness.
  • Freeze leftovers for an easy meal prep option.

Nutrition Facts

Calories 410 per burrito
Protein 14g
Fiber 13g
Iron 4mg (22% DV)
Calcium 90mg (7% DV)

Serving Suggestions

  • Serve with guacamole and a side salad.
  • Drizzle with hot sauce for a spicy kick.
  • Pair with a glass of fortified plant-based milk for extra calcium.

Calcium-Boosted Broccoli & Quinoa Bowl

Ingredients

  • 1 cup quinoa, rinsed
  • 2 cups broccoli florets
  • 1/2 cup edamame (shelled, frozen or fresh)
  • 1/4 cup pumpkin seeds
  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • 1 tbsp nutritional yeast
  • 1 clove garlic, minced
  • 1 tbsp olive oil
  • Salt & pepper, to taste

Equipment

  • Medium saucepan
  • Steamer basket
  • Mixing bowl
  • Whisk
  • Knife and cutting board

Instructions

  1. Cook quinoa according to package directions. Set aside.
  2. Steam broccoli until bright green and just tender, about 4-5 minutes.
  3. In a large bowl, combine cooked quinoa, broccoli, and edamame.
  4. In a small bowl, whisk together tahini, lemon juice, nutritional yeast, garlic, olive oil, salt, and pepper.
  5. Pour dressing over the quinoa bowl. Toss well. Sprinkle with pumpkin seeds before serving.

Tips & Variations

  • Add roasted chickpeas for extra crunch and protein.
  • Swap broccoli for cauliflower or kale.
  • Stir in chopped fresh herbs, like dill or mint, for a flavor boost.

Nutrition Facts

Calories 360 per bowl
Protein 13g
Calcium 185mg (14% DV)
Folate 110mcg (28% DV)
Iron 4mg (22% DV)

Serving Suggestions

  • Serve warm or cold as a main meal.
  • Top with sliced avocado or hemp seeds for added healthy fats.
  • Pair with a citrus fruit for enhanced iron absorption.

Morning Glory Chia Seed Pudding

Ingredients

  • 1/4 cup chia seeds
  • 1 cup fortified almond or soy milk
  • 1/2 cup grated carrot
  • 1/2 apple, grated
  • 1/2 tsp cinnamon
  • 1 tbsp maple syrup
  • 2 tbsp raisins
  • 2 tbsp walnuts, chopped
  • 1/2 tsp vanilla extract
  • Pinch of salt

Equipment

  • Mixing bowl
  • Whisk
  • Grater
  • Refrigerator-safe container

Instructions

  1. In a bowl, whisk together chia seeds, plant milk, maple syrup, cinnamon, vanilla, and salt.
  2. Add grated carrot, apple, raisins, and walnuts. Stir to combine.
  3. Cover and refrigerate for at least 4 hours, or overnight, until thickened.
  4. Stir well before serving. Top with extra fruit or nuts if desired.

Tips & Variations

  • Use coconut milk for a tropical twist.
  • Top with berries for an antioxidant boost.
  • Swap walnuts for pumpkin seeds for a nut-free version.

Nutrition Facts

Calories 300 per serving
Protein 7g
Calcium 220mg (17% DV)
Fiber 11g
Omega-3s 3200mg

Serving Suggestions

  • Serve as a grab-and-go breakfast or afternoon snack.
  • Layer with sliced banana and granola for a parfait.
  • Pair with a smoothie for a more substantial meal.

Tips & Variations for All Recipes

  • Always opt for fortified plant milks and cereals to ensure adequate B12, vitamin D, and calcium intake during pregnancy.
  • Pair iron-rich foods (like lentils and beans) with vitamin C sources (like lemon juice or bell peppers) to improve absorption.
  • Don’t hesitate to adjust seasoning and add favorite herbs to suit your preferences.

Nutrition Facts Summary

Each of these recipes is carefully balanced to provide essential macronutrients and micronutrients needed during pregnancy. Ingredients like lentils, chickpeas, quinoa, and leafy greens contribute plant-based protein, iron, folate, and fiber.

Chia seeds and walnuts bring healthy omega-3 fats, while fortified plant milks boost calcium and vitamin D.

Remember to complement your meals with a well-rounded prenatal supplement and regular medical checkups for the healthiest pregnancy possible.

Serving Suggestions for a Vegan Pregnancy Meal Plan

Conclusion

Nourishing your body during pregnancy is a journey filled with anticipation, joy, and (let’s be honest) plenty of cravings! These best vegan pregnancy recipes are designed to make that journey both delicious and deeply nourishing.

Packed with protein, healthy fats, iron, calcium, and folate, they offer everything you need to support a healthy pregnancy and a happy, thriving baby.

Remember, vegan eating during pregnancy doesn’t have to be complicated or bland. With recipes like creamy lentil stew, protein-packed salads, and sweet chia puddings, you’ll never be short on flavor or nutrition.

Enjoy experimenting with these dishes, and don’t forget to check out our other plant-based recipes for even more ideas. Here’s to a vibrant, healthy, and flavorful pregnancy!

đź“– Recipe Card: Chickpea & Spinach Sweet Potato Curry

Description: A nourishing vegan curry packed with protein, iron, and fiber—perfect for pregnancy. Quick to prepare and full of flavor for a satisfying meal.

Prep Time: PT15M
Cook Time: PT25M
Total Time: PT40M

Servings: 4 servings

Ingredients

  • 2 medium sweet potatoes, peeled and diced
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 can (14 oz) diced tomatoes
  • 2 cups fresh spinach
  • 1 cup coconut milk
  • Salt and pepper to taste
  • Fresh cilantro for garnish (optional)

Instructions

  1. Heat olive oil in a large pot over medium heat.
  2. Add onion and garlic; sauté for 3 minutes until softened.
  3. Stir in curry powder and cumin; cook for 1 minute.
  4. Add sweet potatoes, chickpeas, and diced tomatoes.
  5. Pour in coconut milk and bring to a simmer.
  6. Cover and cook for 20 minutes, until sweet potatoes are tender.
  7. Stir in spinach and cook until wilted, about 2 minutes.
  8. Season with salt and pepper to taste.
  9. Serve hot, garnished with cilantro if desired.

Nutrition: Calories: 340 kcal | Protein: 10 g | Fat: 11 g | Carbs: 52 g

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Marta K

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