How to Make a Recipe Plant-Based (2024)

Are you missing some of your favorite recipes since going plant-based? I understand how much you cherish traditional recipes, whether they’ve been in your family for years or were favorites before you embraced a plant-based lifestyle.

That’s why, in this guide, I’ll walk you through the process of transforming almost any of your favorite recipes into wholesome, whole-food, plant-based (WFPB) versions.

By suggesting alternatives for oils, meat, milk, cheese, eggs, butter, salt, processed sugars, and even refined grains, I hope to empower you to reinvent these beloved dishes in a way that aligns with WFPB principles.

This approach allows you to retain the essence and flavors of your cherished recipes while adapting them to a healthier, plant-based format. It’s about respecting the past and embracing the future, enabling you to enjoy the recipes you’ve always loved in a new, nourishing way.

The Goals of Modifying Recipes

One of the goals of transforming old non-plant-based recipes into whole-food versions is to continue to stay connected to your roots and enjoy these new versions of your old recipe favorites. Another goal of these modifications is to enhance nutritional value, eliminate processed ingredients, and embrace the natural goodness of whole foods.

These changes can help reduce inflammation, improve heart health, and ensure that your diet is rich in nutrients derived from natural sources.

For more details about plant-based substitutions in general, including for mayonnaise, fish, and honey, see my article, Plant-Based Substitutions.

Swaps for Non-Vegan Recipe Ingredients

1. Swapping Out Oils and Vegan Butter

Oils and vegan butter are common in many diets, but in a WFPB approach, we opt for healthier alternatives. Oils, even if plant-based, are highly processed and calorie-dense, with minimal nutritional benefit. By eliminating these and using whole food alternatives, we enhance the nutritional profile of our meals.

SAUTEING: Replace oils with equal amounts of vegetable broth or water. For example, if a recipe calls for 1 tablespoon of oil, use 1 tablespoon of broth or water instead. This not only cuts down on calories but also allows the natural flavors of the food to shine through.
BAKING: Replace oils with unsweetened applesauce, bananas, or pureed prunes in a 1-to-1 ratio. These swaps not only reduce fat content but also add fiber and nutrients.
FLAVOR: Instead of vegan butter, use nutritional yeast for a cheesy flavor, mashed avocado for creaminess, or tahini for a nutty taste.

2. Eliminating meat or Using a Substitute

When adapting traditional recipes to fit a plant-based, vegan diet, the instinct might be to reach for meat substitutes to mimic the texture and flavor of animal proteins. However, while these products can be convenient and offer a familiar sensory experience, they aren’t always the healthiest option.

Many meat substitutes are highly processed and can contain additives, high levels of sodium, and artificial ingredients that don’t align with the whole food, plant-based principles. A more nutritious approach involves utilizing natural, whole foods like legumes—beans, lentils, and chickpeas—not only do they offer rich textures and flavors, but they’re also packed with fiber, protein, and essential nutrients.

In some cases, you might find that simply omitting the meat from a recipe doesn’t detract from the dish’s appeal but rather highlights the other vibrant, healthful ingredients. By focusing on whole plant foods, you can transform any recipe into a nourishing, vegan delight that’s not just good for you but also good for the planet.

3. Replacing Dairy Milk in Plant-Based Recipes

Dairy milk is also a common ingredient in many recipes, but when converting a regular recipe to a plant-based version, there are several excellent alternatives. Unless it’s a sweet recipe, use unsweetened plant milk. Each type of plant milk can be used in a 1-to-1 ratio to replace dairy milk.

ALMOND MILK: A versatile option that works well in both sweet and savory dishes. It has a slightly nutty flavor and a consistency similar to skim milk.
SOY MILK: This is a great all-purpose substitute with a creamy texture, making it ideal for baking and cooking. It’s also a good source of protein.
OAT MILK: Known for its naturally sweet flavor and creamy consistency, oat milk is excellent in baked goods, cereals, and coffee.
LIGHT COCONUT MILK: Perfect for imparting a rich, creamy texture in curries, soups, and desserts. For most recipes, use canned coconut milk in a 1-to-1 ratio, but for lighter applications, the carton variety works well. Be aware that coconut milk does have some saturated fat.

While there are many non-dairy milks, this list represents a few of the more popular ones. Each of these plant-based milks will add its own unique flavor and texture to recipes, so choosing the right one depends on the specific requirements of your dish. They are all suitable for direct substitution in equal quantities to dairy milk, making them convenient and easy to use in a variety of recipes.

2. Ditching Dairy Cheese

Cheese is high in saturated fats. In WFPB cooking, we seek out healthier, plant-based alternatives that provide similar textures and flavors without health drawbacks.

Store-bought vegan cheeses are usually overly processed, still relatively unhealthy, and most don’t taste that great so stay away from them if you’re sticking to a whole food, plant-based diet. Here are a few alternatives.

3. Rethinking Sweetness: Natural Sugar Alternatives

Processed sugars, while providing sweetness, lack nutritional value and can lead to spikes in blood sugar. In WFPB cooking, natural sweeteners are not only healthier but also add a depth of flavor.

MAPLE AND DATE SYRUP: These natural sweeteners are excellent in moderation, providing minerals and antioxidants not found in processed sugars. Use a 1-to-1 ratio when replacing processed sugars. For instance, if a recipe calls for 1 cup of sugar, you can use 1 cup of maple or date syrup. This works well in desserts, oatmeal, or even savory glazes.
COCONUT AND DATE SUGAR: Ideal for baking, these sugars offer a lower glycemic index and retain some nutrients from their whole food sources. Use a 1-to-1 ratio. Replace 1 cup of white or brown sugar with 1 cup of coconut sugar or date sugar.

4. Cutting Down on Sodium

Reducing sodium intake is crucial for heart health and overall well-being. High sodium levels can be a concern, especially in processed and canned foods.

HERBS AND SPICES: Season your dishes with various herbs and spices instead of relying on salt. This not only cuts down on sodium but also boosts the nutritional profile of your meals.
LEMON AND LIME: The acidity and freshness of citrus can enhance flavors, reducing the need for added salt.
LOW SODIUM ALTERNATIVES: Choose low-sodium versions of sauces and broths, and always taste your dish before adding salt. Use a 1-to-1 ratio when substituting low-sodium soy sauce or tamari for regular versions.
- Or, you could purchase a 50-50 salt-potassium mix such as Morton’s Lite Salt.

5. Whole Grains Over Refined

Refined grains lose nutritional value during processing. In WFPB diets, whole grains are essential for their nutrients, fiber, and the way they help maintain blood sugar levels.

CHOOSING WHOLE GRAINS: Replace white rice, pasta, and bread with whole grain alternatives like brown rice, whole wheat pasta, or quinoa. These grains offer more fiber and nutrients.
EXPERIMENTING WITH ANCIENT GRAINS: Try incorporating ancient grains like amaranth, farro, or millet for variety and a nutritional boost.

6. Swapping Eggs

Transitioning to a plant-based, vegan diet often involves finding effective substitutes for eggs, which are integral in many recipes. The choice of a substitute depends on the role eggs play in your recipe:

FOR BINDING: “Flax eggs” or “chia eggs” are excellent for binding. Simply mix 1 tablespoon of ground flaxseeds or chia seeds with 3 tablespoons water and let it sit for a few minutes to thicken. The resulting gelatinous mixture can mimic the binding property of eggs, which is perfect for recipes like veggie burgers or meatless meatballs.
FOR MOISTURE: In recipes like cakes and muffins where eggs provide moisture, mashed bananas or applesauce are effective substitutes, adding a natural sweetness and moist texture.
FOR LEAVENING: If eggs are used for their leavening properties, combining 1 tablespoon of vinegar with 1 teaspoon of baking soda can provide a similar lift to baked goods. This is particularly useful in recipes like fluffy pancakes or certain types of cakes.
FOR DENSITY AND RICHNESS: Silken tofu is a great alternative to denser-baked items, such as brownies or quiches, offering a rich texture. Use 1/4 cup of blended silken tofu to replace one egg.

Will These Swaps Really Work?

You may be wondering if these swaps will really create a copycat recipe.

When remaking a favorite recipe that’s not originally vegan using whole food or plant-based substitutions, the success and similarity to the original largely depend on the type of recipe and the specific substitutions used.

Something to keep in mind: This will be more important for recipes that you’re familiar with and not as important for new ones.

The familiarity of a cherished dish carries expectations and memories, making the success of the substitution more important. In contrast, with a new recipe, there’s more flexibility and less pressure for exact replication.

While many WFPB alternatives can closely mimic the taste and texture of their non-vegan counterparts, there’s often a need for some experimentation to get it just right. Here are a few things to consider.

TASTE AND TEXTURE: Substitutes like mashed bananas or applesauce for butter or oil in baking can add a unique flavor and may alter the texture slightly. Nutritional yeast or blended cashews as a cheese substitute can provide a similar umami and creamy texture but won’t melt the same way dairy cheese does.
BAKING CHALLENGES: Baking is a science, and using substitutes for eggs can be particularly challenging. Flax or chia seeds mixed with water can mimic the binding property of eggs, but they might not provide the same lift or moisture. Adjusting leavening agents like baking soda or baking powder might be necessary.
SAVORY DISHES: In savory dishes, using vegetable broth or water instead of oil for sautéing is often quite successful. However, the cooking technique might need to be adjusted slightly to avoid sticking or burning.
FLAVOR ADJUSTMENTS: Reducing salt and replacing processed sugars with natural sweeteners like maple or date syrup can alter the flavor profile. These natural sweeteners bring their own unique tastes, which can be delightful but different from the original.
TRIAL AND ERROR: It’s important to approach the process with a willingness to experiment. Sometimes, getting the dish to closely resemble the original may take a few tries, adjusting ratios, and cooking methods.

While plant-based whole food substitutions can create delicious and healthy versions of your favorite non-vegan recipes, they may not always be a direct one-to-one match in taste and texture.

Some level of experimentation and tweaking is often needed to achieve the desired outcome. However, this process can be a fun and creative culinary adventure, leading to new and equally enjoyable versions of your cherished dishes.

Transforming any recipe, non-vegan, vegetarian, or vegan recipes into whole-food, plant-based masterpieces is not only about health but also about embracing a lifestyle that values natural, minimally processed foods.

By making these swaps and focusing on whole, plant-based ingredients, you’re on your way to creating nourishing, delicious dishes that align with a healthy and sustainable way of eating. Embrace the creativity and enjoy the journey in whole food, plant-based cooking!

Remember, the key to successful WFPB cooking is in experimentation and enjoying the process. Each dish is an opportunity to explore and savor the rich flavors and textures of plant-based ingredients.

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