How to Cook for Someone on a Plant-Based Diet During the Holidays

It can be challenging to pull together a holiday meal for a crowd, especially when you’re trying to accommodate guests with various dietary preferences or requirements. And you’re almost certain to encounter those, as plant-based diets continue to grow in popularity. One in four Americans reported getting more protein from plant sources now than they did in pre-pandemic times, according to the 2021 Food & Health Survey, which was released in May 2021 by the International Food Information Council.

Traditional holiday feasts tend to be meatcentric, with roasts, steaks, turkeys, or hams as the centerpiece, so nixing meat or trying to offer a substantial alternative may seem difficult if you don’t normally do a lot of plant-based cooking. But your holiday meal doesn’t have to sacrifice flavor, or more importantly, protein. With just a few menu adjustments — and recommendations from nutrition experts — you can prepare a delicious, healthful, three-course holiday meal worth repeating every year.

A Primer on Plant-Based Diets

In Michael Pollan’s 2009 book, In Defense of Food: An Eater’s Manifesto, he famously states, “Eat food. Not too much. Mostly plants.” “Plant-based diet” has become the preferred way to refer to the many styles of eating that put plants at the center of the plate, as the term encompasses more options than strictly vegetarian or vegan diets.

“A plant-based diet has no formal definition, but it typically means focusing primarily on plant foods, even if you eat animal foods,” explains Samantha Cassetty, RD, a registered dietitian and nutrition counselor in New York City. The category includes vegetarian and vegan diets as well those that are mostly plant-based but occasionally include meat or animal products (often called flexitarian), or fish or seafood (referred to as pescatarian).

In an October 2020 National Online Consumer Survey by Packaged Facts, a significant portion of respondents identified as flexitarian (36 percent), followed by vegetarians (5 percent), and vegans and pescatarians (3 percent each).

Overall, according to the survey, the number of people eating plant-based is on the rise, and Cassetty says that’s good news. “A plant-based diet is linked with better health outcomes, including a lower risk of heart disease, high blood pressure, type 2 diabetes, and obesity,” explains Cassetty. “They’re also associated with a lower risk of early death.”

An study published August 2017 in Nutrients corroborates those diabetes and heart disease claims, and according to Amy Gorin, MS, RDN, a registered dietitian and the owner of Plant-Based Eats in Stamford, Connecticut, plant-based foods including fruits, vegetables, nuts, and seeds tend to offer more vitamins, minerals, and antioxidants, which is a bonus.

And while the health benefits are enough reason to make the transition to a plant-based diet, some make the switch for ethical and environmental reasons, too. A study published in February 2019 in Science found that a vegan diet is the “single biggest way” for individuals to reduce their carbon footprint.

Because “plant-based” can include so many variations, it helps to know your guests’ specific preferences or restrictions.

“A vegetarian diet cuts out meat, poultry, and sometimes seafood,” says Gorin. Vegetarians may also avoid foods that contain animal products such as gelatin, which is made from animal collagen and is often used in marshmallows. “A vegan diet cuts out any animal-based product, including even honey.” That means no dairy or eggs, either.

Pescatarians make an exception for seafood, often because it contains fats linked with numerous benefits such as lower blood pressure, improvements in cholesterol levels, and healthier arteries, says Cassetty. “Plus, omega-3 fatty acids help lower your inflammatory response,” she adds.

Using this guide with expert tips, key ingredients to use (and avoid), meal planning resources, and recipes can help you accommodate the dietary needs of anyone who is embracing a plant-based style of eating.

RELATED: 9 Scientific Benefits of Following a Plant-Based Diet

The name of this diet makes the acceptable ingredients easy to remember — if it’s made of plants, it’s good to go. In addition, Gorin has a few versatile favorites to have on hand that will never steer you wrong.

• Low-sodium vegetable broth — “One of my favorite ways to add flavor to plant-based food is with a low-sodium vegetable broth. You can use it to sauté onions or mushrooms, for example,” she says.
• Nutritional yeast — “If you’re craving the taste of cheese, nutritional yeast is a wonderful substitute. I love to sprinkle it on pasta salads, rice, roasted veggies, and even popcorn,” says Gorin. She adds that it’s packed with two to three grams of protein and boasts minerals like iron. It’s also sometimes fortified with B vitamins, such as vitamin B12.
• Walnuts — A source of healthy fat is crucial for every meal, and walnuts are a nutrition powerhouse than can fit into sweet or savory dishes. “In particular, walnuts are an excellent source of plant-based omega-3 ALAs. In one study published in November 2020 in Journal of the American College of Cardiology, people in their sixties and seventies who regularly ate walnuts achieved a significant reduction in inflammation (up to 11.5 percent) connected with a lower risk of heart disease, compared with people who didn’t eat walnuts,” explains Gorin. “The walnut eaters in the study ate about one to two ounces per day as part of their typical diet.”
• Canned tomatoes — “When you’re looking to make a super-quick meal, canned tomatoes are great for adding to sautéed vegetables or chili,” says Gorin.

Your biggest concern when cooking plant-based should be including enough sources of protein. If your guests eat some meat or fish, you can of course serve those as a main course, but if they don’t, these are some great alternatives.

• Quinoa and brown rice — These naturally vegan and vegetarian whole grains are great sources of protein and fiber, says Cassetty.
• Chickpeas — Toss them in a salad, make them into a curry, or roast them with seasonings for maximum flavor.
• Lentils — A wild rice stuffing with lentils, Cassetty says, is a great plant-based spin on a holiday favorite.
• Tofu — Ever heard of tofu roast? It’s a thing.
• Edamame — Cassetty recommends serving a plant pot pie with these filling soybeans, accompanied by a medley of classic veggies.
• Nuts and seeds — A handful goes a long way, and most nuts and seeds contain omega-3s, which are health-promoting fatty acids that many vegetarians don't get enough of, research has found. They’re also versatile: Toss them on salads, toast them with vegetables, or sprinkle them over dessert.

Aside from the obvious — meat — if your guests are strictly plant-based, there are a few other, sneakier ingredients you should be aware of and avoid.

• Egg — Those who don’t eat any animal products avoid eggs, which can make cooking and baking feel limiting. But plenty of vegans have had success binding ingredients using flaxseed meal mixed with water as an egg substitute.
• Milk and butter — Fortunately, dairy-free alternative milks and butters are becoming increasingly accessible. Check your local grocer for options, and be aware of flavoring (for example, vanilla almond milk) that may affect the flavor of certain recipes.
• Cheese — Along with nutritional yeast, plant-based “shreds” and slices are available in most vegan grocery aisles.
• Certain types of refined sugar — Gorin says some cane sugars and brown sugars may be processed with bone char, the charred bones of cattle, according to People for the Ethical Treatment of Animals (PETA). Check your labels, or go for an alternative like coconut sugar.
• Honey — Many vegans avoid honey because it’s an animal product, but you can use pure maple syrup or agave nectar as a sweet replacement.
• Gelatin — Gelatin is a protein made from animal products, according to MedlinePlus, and therefore it isn’t vegan. “And many people don’t realize that most marshmallows are made with gelatin,” says Gorin. “You can find vegan ones, though.”
• Chicken or beef broth — This is an easy one to forget about, but broths and stocks are made by simmering animal bones. Vegetable broth makes for an easy swap.

While you’re shopping for plant-based ingredients, Cassetty urges you to double-check labels — particularly soups and condiments — to ensure they fit the bill.

Considerations for Cross Contamination

Cassetty says it’s always wise to ask your guests for specific preferences or restrictions in advance. “Vegan eaters will likely want to avoid their food having contact with any animal foods,” she explains — that includes during manufacturing, preparation, and cooking. According to The Vegan Society, it’s an ethic that plant-based eaters often adopt to ensure minimal exploitation of animals in the making of their food.

So, to accommodate everyone, it’s generally a good idea to properly clean and sanitize all cooking surfaces, and if you know you’ll be using one — such as a grill or wok — for meat and plant-based food, then Gorin advises preparing the plant-based foods first. The same guidelines apply to cutting boards and knives.

RELATED: How to Cook for Someone With Type 2 Diabetes During the Holidays

Feeling stressed about menu planning? These plant-based holiday staples never disappoint.

1. Shiitake Bacon

This super-simple recipe from the New Baguette makes a great "bacon" for topping salad or roasted vegetables, and yes, serving with breakfast foods.

Nutrition per serving (⅛ cup): 45 calories, 4 g total fat (0 g saturated fat), 0 g protein, 4 g carbohydrates, 0 g fiber, 0 g sugar, 185 mg sodium

Get the recipe.

2. Simple Vegan Stuffing

No holiday meal is complete without stuffing, and this vegan version from Short Girl Tall Order is so easy it may replace your go-to recipe. If you’re concerned about sodium, cut back on the salt or use low-sodium broth.

Nutrition per serving (about 1 cup): 260 calories, 10 g total fat (3 g saturated fat), 8 g protein, 36 g carbohydrates, 5 g fiber, 6 g sugar, 971 milligrams (mg) sodium

Get the recipe.

3. Butternut Squash With Pomegranate Vinaigrette

So many butternut squash recipes are made with butter, marshmallows, or other non-vegan ingredients. Gorin says this recipe, found on her site Amy Gorin Nutrition, is simple and fit for pretty much any dietary restriction.

Nutrition per serving (about 1 cup): 120 calories, 2 g total fat (0 g saturated fat), 2 g protein, 29 g carbohydrates, 4 g fiber, 9 g sugar, 10 mg sodium

Get the recipe.

4. Vegan Chocolate Cupcakes

Gorin created this recipe so anyone with food intolerances would have a treat to eat for the holidays. “The cupcakes are made with coconut milk and flaxseeds, and the frosting is made with vegan butter,” she says.

Nutrition per serving (1 cupcake): 300 calories, 15 g total fat (4 g saturated fat), 2 g protein, 42 g carbohydrates, 2 g fiber, 27 g sugar, 150 mg sodium

Get the recipe.

5. Vegan Shepherd’s Pie

If you’re having trouble deciding on a main course, this vegan twist on a hearty, familiar favorite from Feasting at Home may just do the trick. The original recipe calls for beans as a meat substitute, but you could also use lentils or any type of store-bought vegan “meat” grounds.

Nutrition per serving (about 1½ cup): 288 calories, 13.1 g total fat (3.9 g saturated fat), 8.4 g protein, 36.1 g carbohydrates, 8.1 g fiber, 7.9 g sugar, 745.1 mg sodium

Get the recipe.

If you’re in search of further reading material to prepare you for the big visit, check out some of these sites, official organizations, and helpful cookbooks.

Vegetarian Nutrition Dietetic Practice Group (VNDPG)

As the authority on plant-based diets, the VNDPG provides evidence-based research and tools to plan a variety of vegan and vegetarian meals with adequate nutritional value. If you have any one-off questions about the diet (for example, how does veganism affect pregnancy?), you can find answers to them here.

United States Department of Agriculture (USDA)

The USDA provides education and tips for following a plant-based diet that meets the organization’s nutritional recommendations.

‘The Plant-Based Diet for Beginners’

This book’s title says it all. In it, Gabriel Miller provides 75 easy, satisfying plant-based recipes, along with pointers for understanding the diet. Keep this one handy for when your guests return for more good eats.

The Vegan Society

To learn more about the ethical and environmental reasons some choose to go vegan, and to browse recipes, The Vegan Society’s blog is a one-stop shop.

‘Love and Lemons Every Day: More Than 100 Bright, Plant-Forward Recipes for Every Meal’

Another great cookbook to have in your arsenal, this one features beautiful recipes that will bring grade-A holiday presentation without sacrificing flavor or protein.

The Bottom Line

If you’re not used to cooking plant-based meals, use this holiday season as an opportunity to explore and have fun. You might just expand your palate and pick up a few habits that, research shows, may improve your health.