As the number of vegetarians and vegans increases, fast food restaurants are adding more new plant-based options to their menus.
Although salad is the most obvious choice for plant-based eaters, there are now plenty of other options that pass the vegan diet test.
Quick Vegan Meals: Mission Possible
Whether it’s avocado toast sprinkled with hemp seeds every morning for breakfast or the “jarred salad” you eat for lunch, even the simplest meal preparation takes time. And while your friends or co-workers might just order quick meals or takeout, it can be more complicated if you follow a vegan diet. According to nutritionists, this is possible if you follow a few important steps:
Start with a plant-based protein, such as beans, nuts, tofu, lentils, etc.
Build your meal using vegetables, fruit, healthy fats like avocado, and good starches.
The best of vegan fast food
1. Baked plain potato.
Order a plain baked potato at your favorite fast food joint and top it liberally with your favorite vegan toppings once you get home.
2. Sofregit.
Many restaurants offer sofregit: mostly in the form of organic tofu braised with spices and roasted peppers. Its variations are nearly endless, and it’s great for making noodle bowls, salads, meatless burrito bowls, and even burritos or tacos.
3. Porridge (oatmeal) with fruits and maple.
Maple Fruit Porridge, without cream, of course, makes a great quick vegan breakfast that you can take from your favorite restaurant on the way to the office.
4. Rice and black beans.
Rice and black beans is another simple, yet delicious vegan quick meal option you can order. Ask for it to be topped with lettuce, guacamole, and pico de gallo, and then you have a quick, easy, and vegan healthy lunch.
5. Pacific Vegetarian Thin Crust Pizza (no cheese).
Although pizza is often a good fast food option, it’s usually high in cheese and isn’t really what you want when looking for a quick vegan meal. A thin-crust, cheese-free Pacific vegetarian pizza, providing a high fiber and protein intake, is then a good choice.
6. Vegan Cobb Salad.
A vegan Cobb salad is a great quick vegan meal choice; most restaurants offer their version.
7. Vegan burger.
Almost every restaurant you go to offers a vegan burger, often with a quinoa or bean patty. You can top your vegan patty with anything you like, although on a whole-grain burger bun, tomatoes, lettuce, Dijon mustard, and pickles are a classic topping option.
8. Vegetarian black bean soup.
Soup is another common vegan option at fast food restaurants. However, ask if it contains dairy products, which are often used to make soups creamier.
9. Indonesian stir-fry with peanuts.
This quick vegan meal option is made with spicy rice noodles and peanut sauce, all sautéed with lots of veggies. You can also add tofu to the dish for a protein boost.
Vegan Quick Meal Options at Home
When it comes to vegan quick meal options, we usually think of restaurants. But there are plenty of quick and delicious vegan dishes you can cook yourself.
10. Vegan mac and cheese.
Cashews, soaked and crushed, are ideal for creating a creamy base, while nutritional yeast, rich in beneficial vitamins and minerals, gives the dish a cheesy flavor. Add a little almond milk, spices and carrots for natural coloring and you have a vegan version of a classic comfort food meal.
11. Black bean and sweet potato veggie burgers.
These veggie burgers are both gluten-free and vegan. The patties for these burgers are made with black beans, roasted sweet potatoes, millet and oats. Top patties with lettuce, ketchup, pickles, mustard, pico de gallo and avocado, then serve as is or in lettuce wraps or on whole wheat hamburger buns.
12. Vegetable Paella.
This iconic Spanish dish often includes meat or seafood, but you can make it vegan by substituting chickpeas and other vegetables, such as broccoli and tomatoes, which go well together with brown rice.
13. Hummus quesadillas.
These quesadillas, made with hummus instead of cheese, are a healthy vegan meal. It’s also a great choice for those who have a dairy intolerance but still want to enjoy quesadillas. Garnish the quesadillas with whatever you like best. We think sautéed spinach, tomatoes, and olives pair perfectly with hummus.