17 Easy To Digest Vegan Recipes

Whether you’ve got a delicate tummy or are a newbie vegan, you’ll love these easy to digest vegan recipes!

By Lora O’Brien

Oh, if I only had a penny for every time someone told me they could never go vegan, because they’d be on the loo all day! And I get it. A healthy, plant based diet can definitely be pretty high in fibre.

Sure, though a high fibre diet may be beneficial to many, there are still many whose health can be hindered by it. Conditions such as inflammatory bowel diseases and intestinal blockages can be irritated by fibre. But even if you don’t suffer from a serious condition, too much fibre can still cause bloating, gas, and, shall we say, ‘tummy trouble’.

So, what can you eat if you’re experiencing symptoms, but want to add more healthy, vegan based foods to your diet? Well, we’ve got some easy to digest vegan recipes and tips for you, below.

What to eat when you’ve got digestive issues?

The fact, is there are some plant based foods that irritate the digestive tract for some people more than others.

Usual culprits are:

  • Red, yellow or green peppers
  • Cucumbers (with seeds)
  • Fried foods
  • Beans and lentils
  • Garlic and onions
  • Chilli and other ‘hot’ spices
  • Chocolates and industrial pastries
  • Seeds of all kinds.
  • Cruciferous vegetables, like broccoli, radish, cauliflower, sprouts, cabbage, turnips, red cabbage, etc.
  • Vegetable oils of all kinds
  • Vegan sausages and other vegan meats.
  • Vegan cheeses

There are also vegan foods that are high in fibre that can be bothersome to digest.

These include:

  • Nuts, seeds, dried fruit and coconut
  • Whole grains, popcorn, wheat germ and bran
  • Brown rice, wild rice, shredded wheat, quinoa, bulgur and barley
  • Chunky peanut butter

On the other hand, easy-to-digest foods include: 

  • Tofu
  • Smooth peanut butter
  • White rice
  • GF pasta
  • Well-cooked potatoes, sweet potatoes, avocado, mushrooms, carrots, beets, peas and green beans
  • Vegetable and fruit juices
  • Bananas, applesauce, melon, papaya, blueberries and peaches (no skin).
  • Oils and salad dressings made without seeds.

Limiting raw foods

Raw food is pretty tough on the body when it comes to digestion. The fibre in raw veggies is especially hard to digest, and will likely trigger negative symptoms for many. So skip the raw salads and instead choose foods that are baked, broiled, roasted or simmered on the stove.

Alongside cooking your food, you can also finely chop and puree it to make it easier to digest. For example? Instead of snacking on whole fruit, whip it up into a delicious smoothie. It’s super refreshing and your intestines won’t have to work overtime to break the fibre down. Choose soft nut butter over whole nuts, hummus instead of whole chickpeas and a warming soup over salad.

And if you’re looking for vegan recipes that are easy to digest, read on!

Main image: Vegan applesauce cake. Get the recipe here.

17 Bland Vegan Recipes For Easy Digestion

easy to digest vegan recipes

1. Overnight Oats

There’s no doubt that oats are super high in fibre. But if you soak them overnight, you’ll get rid of their phytic acid. This unlocks their nutrients and makes them easier to consume.

Pair with some delicious fruit and you’ve got a great start to the day!

Tip: If you want to make this even easier to digest, use a hand blender to mix the oats before adding your toppings!

Get the recipe here.

easy to digest vegan recipes

2. Vegan Tofu Scramble

Tofu scramble is one of my favourite easy to digest vegan recipes! This is a high protein dish that is perfect for a breakfast or post-workout snack. Serve it with whichever bread you find easiest on your tummy!

Get the recipe here.

easy to digest vegan recipes

3. Banana Peach Smoothie

A smoothie is a great breakfast option. Instead of eating the fruit whole, it’s blended into a drink which is easy on the body while also providing plenty of nutrients. To make this a super easy to digest vegan recipe, remove the peach skins or opt for tinned peaches, and make sure your almond butter is smooth with no bits.

Get the recipe here.

easy to digest vegan recipes

4. Creamy Vegan Polenta

This is another of those easy to digest vegan recipes that’s super versatile! Serve it with some tasty sautéed mushrooms and you’ve got one of the richest, healthiest meals that’s easy to digest, too. Not a fan of mushrooms? Just top it off with a bit of chopped parsley and vegan parmesan.

Get the recipe here.

easy to digest vegan recipes

5. Creamy, Garlic Free Hummus

This is one of those easy to digest vegan recipes that’s anything but bland! Hummus is just basically life, and this recipe is 100% garlic free, unlike most.

Tip: Hummus can be used in wraps and sandwiches, as a pasta sauce, or just eaten alone with whatever you want to dip into it, of course!

Get the recipe here.

easy to digest vegan recipes

6. Vegan Miso Soup

This vegan miso soup is super nourishing, and a great way to enjoy veggies as they will be cooked down until super soft. Obviously, for those on a bland vegan diet, the spring onion garnish will have to go. But you won’t even miss it!

Get the recipe here.

easy to digest vegan recipes

7. Sesame Noodle Salad

The beauty of this sesame noodle salad is that it’s so incredibly easy to customise! All you need to do, for example, to make this the perfect meal on a bland vegan diet is to remove the garlic. It will still be packed with amazing Asian flavour, I promise!

Get the recipe here.

easy to digest vegan recipes

8. Teriyaki Tofu

Teriyaki has a sweet and salty flavour and works perfectly with this tofu recipe. Marinade the tofu with the coating for a quick and easy meal. Pair with rice, or eat alone. It’s super yummy and better than takeout! (Just be sure to garnish with cilantro instead of spring onion if you’re sensitive).

Get the recipe here.

easy to digest vegan recipes

9. Vegan Beet Burgers

If you’re looking for easy to digest vegan burger recipes, this is it! Since most plant based burgers are made from beans or lentils, they’re off the menu for those of us on a bland vegan diet. But these bad boys are created from mashed chick peas and beets. Much easier on the gut! *Harissa optional.

Get the recipe here.

Vegan Beet Burgers

10. Easy Veggie Broth

The best way to get the goodness from veggies without actually eating them. And you can throw anything into the pot – veggie skins and scraps included!

Tip: Warm it up and use it as a base for any soup, sip on it as a warming beverage, or use it in risotto.

Get the recipe here.

Easy Veggie Broth

11. Butternut Squash Soup

When in doubt, make some soup! It’s super quick and easy to make, usually with minimal ingredients. The squash, onion and garlic are all cooked before being blended into this soup which makes them easier on the gut.

Get the recipe here.

Butternut Squash Soup

12. Baked Sweet Potato Hash Browns

Sure, you could have some sweet potato mash. Or a baked sweet potato. But these hash browns take easy to digest vegan recipes up to another level! Obviously, skip the spring onions if you’re sensitive. They’re not important to the recipe!

Get the recipe here.

Sweet Potato Hash Browns

13. Vegan Puchero

Never heard of puchero before? Well, get ready to be impressed! This is a rich veggie broth that’s between a soup and a stew. And the best part? It’s so versatile! Add or subtract whichever ingredients float your boat.

Get the recipe here.

vegan puchero

14. Easy Couscous Salad

Sweet potato and pomegranate seeds blend with a tangy lime dressing to make this couscous salad something really special. Don’t do well with kale? No problem! Replace with parsley, lamb’s lettuce, or whichever greens you go for. Not a fan of corn? Replace with more carrot or peas. This is another of those super versatile, easy to digest vegan recipes!

Get the recipe here.

vegan cous cous salad

 

15. Fruity Chia Pudding

I couldn’t do a roundup of easy to digest vegan recipes without dessert! And this creamy cherry chia pudding is so tasty, it could be served for dessert – or even breakfast! It’s also made with no added refined sugar. No cherries? No problem! Sub in melon or papaya instead.

Get the recipe here.

cherry chia pudding

16. Banana Chia Muffins

Frankly, I have personally been making these banana chia muffins since forever. Not only because they’re one of the easiest things to make for a bland vegan diet, but also because they’re so versatile! For example? I love filling up the muffin tray half way, adding a dab of peach jam in the middle, then topping the muffins off. When you open them up, the jam oozes out. Yum! 

Get the recipe here.

Banana Chia Muffins

17. Avocado Chocolate Pudding

Missing chocolate, but find it’s hard on your gut? Don’t worry! This decadent chocolate pudding fits into our easy to digest vegan recipes, thanks to the fact it’s made mainly from avocados! Sure, there’s a bit of cocoa powder, but that’s not as hard on the tummy as you know, a chocolate bar!

Get the recipe here.

Avocado Chocolate Pudding

Lora O'Brien
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