28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (2024)

If you're eating vegan, don't be shy to try all kinds of raw vegan recipes. Some fruits and veggies actually lose their nutrients if they are cooked, so when you're eating them as-is, you maximize on vitamins, minerals, protein, fat and carbs.

These delicious recipes are raw, vegan, and include foods like pasta and brownies, so that you aren't resigned to eating only salads for the rest of your life (even though these winter salads are uh-maze-ing). Keep reading for recipes you'll definitely want to add to your meal plan.

Vegan Avocado Bars

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (1)

If you are craving brownies on a raw food diet, these creamy avocado-cacao bars are sure to help you get your fix. (via Brit + Co.)

Raw Vegan Coconut Cheesecake Bites

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (2)

These coconut cheesecake bites are decadent, so you can portion control with these little bites. (via Brit + Co.)

Raw Vegan Blue Majik Nice Cream Bowls

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (3)

For a raw take on ice cream, blend frozen bananas with Blue Majik powder (a nutrient dense powder derived from spirulina). Your taste buds will be in for a vibrant surprise. (via Brit + Co.)

Two-Ingredient Banana Nice Cream

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (4)

For those days when you’re desperate for dessert but don’t have the patience to make something elaborate, whip up a helping of two-ingredient vegan banana ice cream. (via Brit + Co.)

Raw Beet Ravioli With Vegan Cashew Cheese

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These look like they belong out of a Michelin-starred restaurant, but the trick to homemade, raw beet ravioli is simpler than you think. (via Pickles & Honey)

Creamy Cucumber Gazpacho

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (6)

Creamy soups aren’t out of the raw equation, as demonstrated by this recipe. Don’t toast the pine nuts in the topping to keep this recipe 100% raw. (via Full of Plants)

Spicy Thai Salad

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We’re used to salad, but this creamy avocado-herb dressing is a revelation. (via The Full Helping)

Raw Zucchini Roll-Ups

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Though these green snacks can be consumed solo, they make one righteous party app. (via Green Evi)

Easy Recipe for Raw Vegan Carrot Cake

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (10)

You’ll start making up reasons to celebrate after your first bit of raw vegan carrot cake. Top it with a layer of fluffy vegan cream cheese frosting. (via Minimalist Baker)

Spicy Strawberry Mango Salsa

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You'll find a bit of culinary magic, where spicy meets sweet. (via The Edgy Veg)

Raw Vegan Banana Pecan Paletas

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (12)

If you’re craving something cold and creamy, you can sate your sweet tooth with one of these three-ingredient banana pecan paletas. They’re refined-sugar-free and receive sweetness from the bananas themselves. (via Dora’s Table)

Lasagna Raw VeganMeal

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (13)

On the savory side, raw vegan food doesn’t just mean salads. Lasagna made with ribbons of zucchini instead of noodles and filled with a variety of sauces is just as worthy of adoration as the traditional baked version. (via Green Evi)

Carrot and Zucchini Pasta with Avocado-Cucumber Sauce

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The recipe name says it all. Make this when you need pasta, stat. (via Downshiftology)

Raw Key Lime Pie

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This won’t taste much different from the original version. The creamy coconut-avocado filling is an utter delight. (via Hello Veggie)

Vegan Broccoli Salad

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (16)

Don't sacrifice any flavor when eating raw vegan foods. This recipe makes sure to infuse tons of fun, savory tastes! (via Crowded Kitchen)​

“Raw”maine Taco Boats

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (17)

Taco Tuesdays won’t be a thing of the past. Eat the colors of the rainbow with these assembled beauties. (via Minimalist Baker)

Raw Vegan Fruit Cake

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Think of this raw vegan fruit cake as the most loaded-with-goodness granola bar ever. A mix of dried fruits and nuts give it an irresistibly crunchy, chew texture, with a sweet flavor that’s like a celebration on your tongue. (via A Virtual Vegan)

Creamy Beet Detox Soup

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Avocado is the secret ingredient to make this soup silky. (via Hello Glow)

Vegan "Crab" Melts

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (20)

Hearts of palm take the place of crab in this raw vegan recipe that's perfect for lunch or brunch. (via This Wife Cooks)

Black Bottom Raw Cheesecake

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (21)

When your need for chocolate becomes unbearable, try your hand at a silky raw, vegan cheesecake with a decadent chocolate crust. (via Connoisseurus Veg)

Fresh Summer Salad with Arugula, Corn, + Spicy Cashew Dressing

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (22)

Happily crunch away on this delicious raw vegan salad recipe! Finishing it off with the spicy dressing is supreme. (via The First Mess)

Raw Vegan Pad Thai Recipe

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This lovely dish can be meal-prepped in mason jars so you can keep up with your raw diet even on busy weekdays. (via Fit Living Eats)

Raw Pecan Sandies

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Yep, you can even have cookies. It’s as easy as adding the ingredients to the food processor, rolling the mixture into balls, and topping with pecan halves. (via The Full Helping)

Raw Southwest Zoodle Bowl

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Come for the colors, stay for the flavorful nutrients. (via Chef Bai)

Spiralized Raw Beet Salad with Blood Oranges

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Beets and blood oranges combine for a salad that let’s you get your sweet fix healthfully. (via Salt & Lavender)

Raw Mexican Hot Chocolate Truffles

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Decadent and rich Mexican hot chocolate truffles will ensure you don’t reach for sugar-laden bonbons instead. (via Hummusapien)

Raw Avocado Pesto Zucchini Noodles

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Pesto zoodles make a quick meal when hanger strikes. Thank goodness for that. (via Simply Quinoa)

What raw vegan recipes have you been making recently? Let us know in the comments and follow us on Pinterest for more recipes.

This post has been updated with additional reporting by Meredith Holser.

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Justina Huddleston

Justina Huddleston is a food writer living in Los Angeles. When she's not busy writing, she spends her time in the kitchen creating both virtuous and decidedly junky vegan food. Buffalo chickpea pizza, anyone? She's also been known to eat a plain block of tofu or beans straight out of the can for lunch, but somehow those culinary adventures don't make it to her Instagram. You can follow Justina on Twitter or see what's cooking in her kitchen on her blog, A Life of Little Pleasures.

28 Raw Vegan Recipes For *All* The Nutrients You’re Craving Right Now (2024)

FAQs

What nutrient is deficient in raw vegan? ›

A raw vegan diet devoid of supplements can be low in vitamin B12, iodine, calcium and vitamin D and may provide too little protein and too few calories, leading to an array of health issues. It may also cause tooth decay and fertility issues.

Why raw vegan vs vegan? ›

The main difference is that those who follow a raw vegan diet consume their food completely uncooked, or only heated to temperatures below 104-118° Fahrenheit (40-48° Celsius). This, they believe, is the way to get the most vital nutrients out of what they consume.

What is a high raw vegan lifestyle? ›

Some followers of the diet eat a "high raw" diet, or above a certain percentage of raw foods in their diet, such as 75 to 90 percent of raw unprocessed ingredients. A few include unprocessed dairy products in their diet, but most follow a raw vegan diet.

What 4 nutrients are vegans likely to miss? ›

Vegans had the lowest vitamin B12, calcium and iodine intake, and also lower iodine status and lower bone mineral density. Meat-eaters were at risk of inadequate intakes of fiber, PUFA, α-linolenic acid (ALA), folate, vitamin D, E, calcium and magnesium.

Why am I always hungry on a raw vegan diet? ›

Because vegan diets are more nutrient dense than calorically dense (meaning, you eat many nutrient rich plant foods with lower amounts of calories per serving), it is normal to feel hungry more frequently than non-vegans or non-vegetarians. Here's the good news – eat more!

Can you survive on a raw vegan diet? ›

A raw vegan diet may not be sustainable in the long term. The lack of bread, cooked grains, and cooked legumes can make it challenging to get enough calories every day without frequent meals, which may make it too restrictive to be a 24/7 thing.

Is raw vegan anti inflammatory? ›

Reduced Inflammation: Raw foods are high in anti-inflammatory compounds, such as antioxidants and phytonutrients, which can reduce inflammation in the body. Inflammation is a key driver of many chronic diseases like heart disease, cancer, and autoimmune disorders.

What are the cons of a raw vegan diet? ›

Raw vegan diets are likely to lack many important vitamins and minerals – namely vitamins B12 and D, selenium, zinc, iron and two types of omega-3 fatty acids. This is because many of the foods that contain high levels of these vitamins and minerals come from animals – such as meat and eggs.

Is peanut butter raw vegan? ›

Yes, peanut butter is also vegan. But sometimes, some types will add honey, which makes it not vegan. But this is pretty rare.

Is hummus raw vegan? ›

In a word, YES! Humus as a food category is generally classified as vegan, because it does not contain any animal products.

What foods are not allowed on a raw vegan diet? ›

What to avoid:
  • Cooked fruits, vegetables, meats and grains.
  • Refined sugars and flour.
  • Roasted nuts & seeds.
  • Refined oil.
  • Pasteurized products such as juices and dairy.

Do raw vegans eat canned beans? ›

Canned foods are also not raw. On a traditional diet, whole grains and legumes are usually cooked, but they can be compliant on a raw diet if they are soaked or sprouted.

Are olives raw food? ›

Olives are usually too bitter to eat raw, and olives in tins have undergone a cooking process during manufacture. People on a raw food diet can eat olives if they are sun-cured.

Which nutrient is likely to be deficient in vegan diets? ›

Deficiencies in minerals such as iodine, calcium, and zinc may also occur. Iodine deficiency is very common among vegans, often leading to acquired hypothyroidism [58]. Vegan sources of iodine include iodized salt and sea vegetables containing various amounts of the mineral [45].

What other nutrients are lacking in a vegan diet? ›

If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine and selenium.

What do raw vegans exclude from their diet? ›

That means that all roasted, steamed, fried, sautéed, boiled, pressure-cooked, seared, broiled, or grilled foods are off the table—so, no roasted vegetables, grilled veggie burgers, cooked grains and beans, pasta, bread, most kinds of nut butters, jams, vegan ice cream, or pasteurized non-dairy milk.

What are vegan anti nutrients? ›

The compounds we are referring to are called antinutrients, such as lectins, phytates and oxalates, found exclusively in whole, plant-based foods.

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