7 Pegan Recipes That Combine the Best of Paleo and Vegan Diets (2024)

Eating healthy can take many forms: Paleo, vegan, vegetarian, pescetarian, flexitarian, oh, the list goes on. With such a wide array of diets out there, it can be a real headache to sort through them all to figure out what works best for you and your body. But what if we told you that it doesn’t have to be so black and white, and you don’t have to choose just one? Cue drum roll…

Coined by Dr. Mark Hyman in 2014, the pegan diet combines the best of the Paleo diet and veganism into a way of eating that takes a more relaxed approach. Instead of combining the strictest elements of both (because really, our first thought was of an all-you-can-eat twig buffet), it loosens the restrictions on veganism and decreases the emphasis on animal protein normally associated with Paleo.

This means you can eat some meat (that should be grass-fed, organic, etc.), but Dr. Hyman recommends thinking of it as a side dish or condiment instead of the central focus of the meal. Same goes for gluten-free grains and all things sweet… consume them sparingly. Dairy is a no-no, but a little goat cheese or full-fat Greek yogurt on occasion is alright. See the pattern here?

The goal of peganism is to shift your focus to eating whole, unprocessed foods—mostly plants—while using Paleo and veganism as guidelines, not guardrails. At its core, the pegan diet isn’t all that complicated, but if you’re new to the idea, we’re here to help you get started with these seven pegan recipes.

1. Garlic Balsamic Roasted Brussels Sprouts With Bacon

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You’ve probably made some version of this dish before, but Brussels sprouts with bacon is a perfect example of how you can use meat as a condiment. It’s also a great way to increase flavor without the potentially negative effects associated with eating too much animal protein. I mean, really, you could sprinkle a little bacon on just about any vegetable-based meal, and it would still count as pegan (Just choose organic or sustainably raised). Seems almost too good to be true… but it’s not!

2. Sweet Potato Hash With Fried Egg

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Breakfast can be tricky on a pegan diet because we tend to gravitate toward grain-centric options like cereal or toast. This sweet potato dish saves the day because it will give you the starchy satisfaction you crave, and the added egg is a savory bonus.

3. Red Curry Lentils

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We can probably all agree that curry in any form is an amazing winter comfort food, and this recipe definitely meets expectations. With the anti-inflammatory, immune-boosting properties of ginger, turmeric, and cayenne pepper, it’s a good meal to make if you’re fighting a cold. Plus, you can make a big batch and enjoy it as leftovers for the rest of the week.

4. Roasted Butternut Squash Soup With Bone Broth

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Yet another seasonal favorite, butternut squash soup is a classic dish you’ll definitely want to tuck away in your arsenal of healthy recipes. What might normally be considered fully vegan is turned pegan with the addition of bone broth. Use plant-based milk instead of low-fat to bring this recipe up to full pegan standards.

5. Greek Veggie Bowl

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Getting into the groove of a new diet can be super confusing, but if there’s one thing you should focus on when trying to go pegan, it’s eating more vegetables. One of the easiest (and tastiest) ways to cook veggies is to roast them… just pop ’em in the oven, and you’re good to go. This recipe is a mouth-watering mixture of veggies paired with cauliflower rice. And it’s totally vegan (and pegan) approved.

6. Cauliflower Walnut Tacos

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Taco lovers, rejoice! If you’ve ever struggled to find a vegan option that mimics the consistency of ground beef or turkey and that’s not tofu, you’ve come to the right place. This clever recipe uses a combination of mushrooms, walnuts, and cauliflower to create a flavored taco filling that could fool even the most die-hard carnivores.

7. Beet and Goat Cheese Salad

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Salads are obviously a go-to in the world of healthy eating, and on the pegan diet, you have a bit more flexibility in terms of what ingredients to toss on there. Now don’t go dumping candied walnuts and craisins onto your pile of arugula (so tempting, we know), but go ahead and add things like nuts, beets, and a little goat cheese as a tasty garnish. Everything is better with a little goat cheese.

7 Pegan Recipes That Combine the Best of Paleo and Vegan Diets (2024)

FAQs

Can you eat eggs on the pegan diet? ›

"This diet encourages unlimited amounts of non-starchy veggies like lettuce, broccoli and artichokes, plenty of healthy fats like nuts and seeds, avocado and olive oil, high-quality protein like grass-fed beef, wild-caught fish and pastured-raised eggs, low-glycemic fruits like berries, starchy veggies like sweet ...

Can you eat oatmeal on the pegan diet? ›

Foods to avoid on the pegan diet

But a pegan diet severely limits or skips certain foods, including: Bread and most grains like barley, oats and wheat (except black rice or quinoa). Dairy products including milk, cheese, ice cream or yogurt.

What is the pegan diet meal plan? ›

The pegan diet is made up of 75% fruits and vegetables. The remaining 25% is divided primarily among meats, eggs, and healthy fats, such as nuts and seeds. Some legumes and gluten-free whole grains may be allowed in limited quantities.

What is the difference between paleo and Pegan? ›

The paleo diet avoids grains as ancestors did not eat them until more recently. The pegan diet suggests eating only small portions — for example, half a cup of low glycemic grains such as black rice or quinoa with a meal. In addition, people should avoid processed foods made from flour, which may raise blood sugar.

Are carrots considered paleo? ›

A Paleo diet contains plenty of vegetables, fruits, nuts, and seeds, contributing about 35-45% of all caloric intake. Vegetables chosen are usually especially low in starch, such as carrots and leafy vegetables, which Paleolithic populations are supposed to have found abundantly in their environment.

Can you eat banana on a pegan diet? ›

2. Fruits with high sugar content. To keep blood sugar levels stable, the Pegan diet advises picking low-sugar fruits like berries and avoiding high-sugar fruits such as bananas, pineapples, and watermelon, especially for those who need to keep their blood sugar in control.

Can you have coffee on a pegan diet? ›

More About the Pegan Diet

If you need a refresher, the paleo diet attempts to model what those living 2.6 million years ago in the Paleolithic era ate: vegetables, fruits, fish, meat and nuts. It excludes dairy, grains, legumes, sugar, oils, salt, alcohol and coffee.

Is peanut butter allowed on a pegan diet? ›

Focus on Nuts & Seeds

Not so nuts for nuts? Luckily, the list of approved foods also includes sugar-free nut butter (e.g., almond butter, peanut butter), so long as it's sugar-free.

Are sweet potatoes allowed on a pegan diet? ›

Eat mostly plants.

Stick with mostly nonstarchy veggies. Winter squashes and sweet potatoes are fine in moderation (1⁄2 cup a day). Not a ton of potatoes!

Is yogurt allowed on pegan diet? ›

You'll also need to leave out or limit some of the processed foods that have additives for a longer shelf life. Foods to avoid on the pegan diet include: Bread, pasta, baked goods, cereals, granola, and beer. Cow's milk, yogurt, and cheese.

What is the new Pegan diet? ›

“In a nutshell, pegan emphasizes increasing intake of non-starchy and lower-glycemic plant foods [like non-starchy vegetables] and healthy plant fats [like avocado, nuts and seeds], limiting intake of animal foods and starchier or higher-carb plant foods—like beans and whole grains—and avoiding all highly-processed and ...

Is rice allowed on the pegan diet? ›

Dairy: All dairy products should be completely avoided, including cow's milk, cheese, yogurt, and butter. Gluten-containing grains: Gluten products are strictly prohibited while on the pegan diet, which includes ingredients like wheat, barley, and rye (and their derived products like bread, pasta, and rice).

Will I lose weight on Pegan diet? ›

The pegan diet is loaded with fiber-packed vegetables and satiating fats, helping you feel fuller longer, which can also help you lose weight, says Pam Bede, RD, sports dietitian for Abbott's EAS Sports Nutrition.

What diet is paleo with dairy? ›

This has led to the development of a hybrid version of the regimen, a “lacto-paleo” diet. With this form of the diet, adherents still avoid excess sugar and processed foods, but they do include dairy products in their daily lives.

What does pescatarian mean? ›

A pescatarian is someone who adds fish and seafood to a vegetarian diet. Some pescatarians may eat eggs and dairy, while others may not. There are many reasons people choose to forgo red meat and poultry, but still eat fish.

What are four foods excluded in the paleo diet? ›

The diet excludes cereal grains, legumes, dairy, processed oils, refined sugar, alcohol, caffeine, artificial sweeteners, and trans fats.

Can you eat vegan cheese on paleo diet? ›

(Nut-Free, Vegan option) Paleo, AIP, even vegan - this tapioca cheese MELTS and STRETCHES and can be baked into things like pizza, lasagna, and cheese buns. Versatile and spookily authentic, you won't miss dairy-based cheese once you make this!

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