For 32 million people in the US, meal times can be complicated. Living with allergies means that consuming certain foods, such as dairy, shellfish, and nuts, can trigger a painful, (and in some cases, life-threatening) reaction. But while choosing what to have for dinner often takes a little more research for someone with an allergy, the good news is, it is still possible to enjoy a wide variety of innovative, delicious foods. Yep, even vegan ones.
To help out allergy sufferers all over the country, we’ve compiled this list of some of the best allergen-free plant-based brands on the market. But first, here’s a little bit of background on some of the most common allergies in the country.
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What is the most common food allergy?
According to the nonprofit Food Allergy Research & Education, more than 170 foods are known to cause allergic reactions in people in the US. But, according to the Food and Drug Administration, there are eight major allergens, and these tend to cause the most severe allergic reactions. These are milk, eggs, shellfish, fish, tree nuts, soy, wheat, and peanuts.
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Because the first four categories are animal products, a vegan diet naturally avoids them. But that said, most of their replacements are made with the subsequent four categories. This means that navigating a vegan world without peanuts, tree nuts, wheat, and soy can sometimes be challenging, but it’s far from impossible.
How do you eat plant-based with allergies?
Today, there are an abundance of plant-based brands on the market. And while soy used to be the go-to for products like vegan meat and eggs, brands are consistently opting for new, more innovative alternatives.
Pea protein, for example, is now one of the most popular choices to make vegan meat. And in the dairy-free beverage world, oat milk is a go-to option for many people. There are even nut-free snack options, and egg-free sweet treats. To help you find the right options for you, here are the best and most accessible vegan staples for those with food allergies.
Allergen-friendly plant-based meats
Whether you have allergies and are looking to adopt a plant-based diet or you’re cooking for friends with different dietary needs, peruse our list of vegan, allergen-friendly brands below. However, one important note: some of the items below contain coconut, a type of tree nut. These items are labeled.
Abbot’s
1 Abbot’s
Not only is this plant-based meat company free of the top eight allergens, but it’s also free of canola oil, preservatives, extracts, and artificial/natural flavors. All four products—“Chorizo,” Ground “Beef,” Chopped Chick’n, and Fajita Chick’n—are simply made with pea protein and a blend of vegetables, spices, extra virgin olive oil, and vinegar. While free of less-than-appetizing ingredients, these meats are far from flavor-free, and they don’t taste like a humble veggie burger. You’ll be surprised by the bold flavor and meaty chew of each incredible bite.
FIND IT HERE
Meati
2 Meati
Meati is one of the newest plant-based meats to market, and it’s made mostly out of mycelium—a mushroom-related and protein-packed fungus. We were blown away by the look, taste, and texture—the chicken-style Classic Cutlets really do brown and cut just like chicken. The instructions recommend seasoning the meats, but we happily enjoyed the cutlet on its own. Meati also offers a Classic Steak filet, a seasoned carne asada-style steak filet, and a Crispy Cutlet—and yes, even the breaded Crispy Cutlet is gluten-free.
FIND IT HERE
Big Mountain Foods
3 Big Mountain Foods
Soy-free tofu isn’t new—but Big Mountain Foods is making this niche product more accessible. In lieu of chickpea flour which is traditionally used to make soy-free tofu, this vegan meat company relies on fava beans to mimic the infinite versatility and texture of tofu. Other allergen-friendly Big Mountain Foods products include seasoned sausage links, crumbles, and patties. Note: the soy-free tofu is coconut-free, but other items such as the Breakfast Bites and Lion’s Mane Crumbles contain coconut oil so be sure to double check the ingredients.
FIND IT HERE
Planet Based Foods
4Planet Based Foods
Most allergen-friendly, plant-based meats craft their products from pea protein, but this brand does it differently. Hemp seeds are the star of its vegan taquitos, supported by a bit of pea protein for the sake of structural integrity. Due the inclusion of vegan cheese in some taquito varieties, coconut oil is an ingredient in some of the brand’s products.
FIND IT HERE
Crave House
5Crave House
From sausages to meatballs and burgers to grounds, this emerging plant-based meat company offers it all. While other brands offer similar, allergen-friendly items, the meatballs are unique to Crave House. Try them out with your favorite homemade or store-bought marinara and gluten-free spaghetti. Note: contains coconut oil.
FIND IT HERE
Allergen-friendly vegan dairy
Thanks to plant-based innovation, grocery store shelves are overflowing with allergen-friendly dairy alternatives.
Three Trees
6Three Trees Oat With Seeds Milk
Fortunately for food allergy sufferers, oat milk is trending and it’s not difficult to find a soy or nut-free milk alternative. Yes, there’s Oatly, but for something with a bit more protein, try out Three Trees Oat & Seed milk. The beverage blends gluten-free oats with flax, sunflower, and pumpkin seeds to pack in six grams of protein and a healthy dose of omega-3s per one-cup serving. Unlike most oat milk, this product is also free of preservatives, natural flavors, and sugar.
FIND IT HERE
House Party
7House Party queso
Unless you make your own, most vegan quesos you’ll find online or at the grocery store will contain cashews. House Party created quesos for everyone by ditching the nuts and using vegetables as the base for its addictive vegan cheese dip. You’ll want to put queso on things you never have before—taco salads, roasted veggies, grain bowls, etc.—it’s meant for more than chips.
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NadaMoo!
8NadaMoo!
Almond and cashew milk are common ice cream bases, but even the coconut and oat-based vegan ice creams may contain soy lecithin (a thickener). Not all of NadaMoo!’s pints are soy-free, but a few solid options are really all you need. The following flavors are gluten-, soy-, and nut-free (all contain coconut): Organic Mint Chip, Peppermint Bark (seasonal), Cookies & Creme, Vanilla, and Chocolate.
FIND IT HERE
Good Planet
9Good Planet
It’s not easy to find a vegan cheese free from soy and nuts. Good Planet made it possible by using chickpea protein, coconut oil, tapioca, and potato starches to create melty, gooey, cheesy shreds, wedges, and slices. No matter what cheesy creation you have in mind, there’s a Good Planet cheese to bring it to life.
FIND IT HERE
Coconut Cult
10Coconut Cult
Looking for a dairy-free yogurt that isn’t made of almonds and or soy? This coconut-based, clean-ingredient probiotic yogurt is your best bet. We were first drawn to this product by the fun flamingo-printed packaging, but the flavors hooked us. Choose from unsweetened Original, Chocolate Mousse, Key Lime Pie, Harvest Strawberry, and more—it’s breakfast and caffeine all in one!
FIND IT HERE
Allergen-friendly vegan desserts
You don’t have to skip out on dessert thanks to these allergen-friendly brands!
Rule Breaker Snacks
11 Rule Breaker Snacks
Blondies and brownies tend to be off the table for most with food allergies, but this woman-owned company is sharing the sweet stuff with everyone. All Rule Breaker products are free of the top eleven allergens and made in a certified allergen-free facility. The treats include sprinkle-studded Birthday Cake Blondies, rich Chocolate Brownies, Chocolate Chip Blondies, peanut-free P’Nutter Chocolate Chip Blondies, and bite-sized versions of these flavors (and more) as well. Great for kids or adults, these chickpea-based treats add a little joy to any day.
FIND IT HERE
Giselle’s Vegan Bakery
12 Giselle’s Vegan Kitchen
Ship vegan and allergen-friendly bars, macarons, and cheesecakes to your door with Giselle’s delightful baked goods. Note: this bakery does use nuts, but it is safe for the gluten, soy, and corn-intolerant. All of her treats are refined sugar-free as well, so you’ll feel good about enjoying them both before and after. Southern California residents, stop by the Laguna Niguel bakery itself or find select products at your local Erewhon or Mother’s Market.
FIND IT HERE
Partake
13 Partake cookies and baking mixes
This Black-and woman-owned vegan brand goes above and beyond when it comes to food allergy safety. Not only is it free of the eight top allergens, but it’s also free from sesame—an emerging food allergy becoming increasingly prevalent. The perfectly sweet, two-bite crunchy cookies are seriously addictive.
FIND IT HERE
Allergen-friendly vegan snacks
Reach for these snacks whenever hunger strikes.
SunButter
14Sunflower Butter
Butters have been trending in recent years. We’ve seen everything from watermelon seed butter (hard no) to chickpea butter (love it). However, sunflower butter is the most accessible option for those shopping at conventional grocers. The flavor is mild yet still appealing and it perfectly satisfies the craving for nut butter. SunButter is our go-to brand. The range includes both creamy and crunchy options, no sugar added, and chocolate. All are free of the top eight allergens and yet they can do anything peanut butter can do.
FIND IT HERE
Snacklins
15Snacklins
Crackers and chips seem so harmless, but many contain gluten, corn, dairy, or a combination of these allergen-prone ingredients. Snacklins satisfy the need for a crispy, crunchy, savory snack without any harmful additives. Each flavor is made simply with yuca, mushrooms, and onions, plus some sunflower oil and seasonings.
FIND IT HERE
From the Ground Up
16From the Ground Up Snacks
Whether you’re in the mood for crackers, chips, pretzels, or puffs, there’s an allergen-friendly option from this brand. While infused with butternut, purple carrot, or cauliflower powder, each item tastes just like a crunchy, savory snack should—which is to say addictively good.
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Allergen-friendly pasta and more
Stay satiated with the following brands.
Siete
17Siete tortillas
Tired of pretending collard wraps are actually tortillas? Siete offers a solution. The Grain-Free Burrito Size, Chickpea, and Casava tortillas are all free of the top eight allergens yet still retain that soft, pliable texture every good tortilla should have. Obviously, they’re great for tacos and burritos, but simply dipping them into hot House Party queso is super satisfying and extremely low-effort.
FIND IT HERE
Banza
18Banza pasta
Gluten-free pasta is nothing new, but there’s something about Banza that draws us in. Recently we’ve been reaching for the Cascatelli box—a new pasta shape invented by a podcaster and released with Banza in 2022 (a wheat-based version of Cascatelli was released through a different brand in 2021). Banza also offers a chickpea-based vegan mac and cheese in Cheddar and White Cheddar as well as a frozen vegan pizza—both are allergen-friendly.
FIND IT HERE
For more on vegan allergen-friendly finds, read:
Tanya Flink is a Digital Editor at VegNews as well as a writer and runner living in Orange County, CA.
Here at VegNews, we live and breathe the vegan lifestyle, and only recommend products we feel make our lives amazing. Occasionally, articles may include shopping links where we might earn a small commission. In no way does this effect the editorial integrity of VegNews.
