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    Home » Guides & Lists

    50 Vegan and Vegetarian Recipes without Onion or Garlic

    Published: Aug 20, 2023 · Modified: Oct 27, 2023 by Tori Vasko, RD · This post contains paid links · Leave a Comment

    Tasty food definitely doesn't need garlic and onion! That's why I've gathered this collection of no onion, no garlic recipes to highlight the many flavorful and satisfying dishes that can be made without it. 

    Close-up of a bowl of chili mac topped with chips, sour cream, green onions, and lime slices.
    Jump to:
    • Why Avoid Garlic and Onion? 
    • Adding Flavor Without Garlic or Onion
    • Breakfasts
    • Salads 
    • Sides
    • Mains

    Why Avoid Garlic and Onion? 

    • Some avoid onion and garlic for religious purposes, either all the time or during certain times, such as having sattvic food during the Hindu festival of Navarati. 
    • Some are sensitive to fructans or are following a low FODMAP diet. 
    • Some just dislike onion or garlic flavor!

    Whatever your reason for avoiding garlic and onion, there are sure to be some recipes for you in this collection! 

    Bowl of hummus topped with crispy chickpeas, paprika, parsley, and olive oil with a couple pieces of pita tucked in.

    Adding Flavor Without Garlic or Onion

    Garlic and onion are common aromatics to add umami, pungent, slightly sweet flavors to dishes. Here are some tips for adapting your onion and garlic recipes: 

    • Add plenty of aromatic spices. Amp up the asafetida, cumin, turmeric, chili powder, smoked paprika, curry powder, cinnamon, or whatever other spices you love. 
    • Try infused oils. If your gut can't tolerate onion and garlic, try out infused oils! They add the flavor of onion and garlic without upsetting your gut! 
    • Add other umami ingredients. Add fennel, mushrooms, tomato paste, soy sauce, or nutritional yeast to add another savory layer of flavor to your dish. 

    Now that we've covered some basics about onion and garlic-free foods let's get into these recipes! 

    Breakfasts

    Trying breakfasts that lean on the sweeter side is an easy way to go garlic and onion free. Still, there are some savory options here if you are on team savory breakfast! 

    Pistachio Banana Smoothie with Avocado

    Start your day feeling nourished and satisfied with this creamy smoothie packed with fruits, veggies, and protein powder.
    Make This Pistachio Banana Smoothie
    Glass of pistaccio banana smoothie topped with cacao nibs.

    Cinnamon Spice Oatmeal

    Indulge in the perfect fall breakfast with this oatmeal recipe full of warm spice flavors.
    Make This Cinnamon Spice Oatmeal
    Very close-up image of a bowl of cinnamon spice oatmeal topped with chopped apples, walnuts, and maple syrup with a gold spoon tucked in

    2-Ingredient Oat Milk Chia Pudding

    This creamy and nutrition-packed recipe is so simple to make, there's no reason not to try it! 
    Make This Oat Milk Chia Pudding
    Close-up of chia pudding topped with fresh strawberries and whipped coconut cream.

    Sabudana Khichdi

    This vegan dish, made with tapioca and potatoes, is bursting with flavor from the aromatic curry leaves, cumin seeds, fiery finger chilies, and fresh cilantro. 
    Make This Sabudana Khichdi
    Bowl of sabundana khichdi with a wooden spoon tucked in.

    Overnight Oats with Cranberries and Cinnamon

    Combine tart cranberries, crisp apples, and cozy cinnamon for a hearty breakfast that's ready right when you wake up. 
    Make These Cranberry and Cinnamon Overnight Oats
    Two jars full of apple cinnamon overnight oats with apple toppings.

    Savory Cottage Cheese Bowl

    This colorful breakfast combines crisp, fresh veggies with rich, creamy cottage cheese for a high-protein pairing you won't soon forget. 
    Make This Cottage Cheese Bowl
    Cottage cheese with bright crisp fresh veggies.

    Sweet Potato Porridge

    Ready in just 15 minutes, this one-pot porridge can go in the sweet or savory direction depending on your topping choices.
    Make This Sweet Potato Porridge
    Sweet potato porridge with fresh banana slices and blueberries.

    Tiramisu Overnight Oats

    Have your coffee and breakfast all rolled up in one with these decadent espresso-infused overnight oats. 
    Make These Tiramisu Overnight Oats
    Trifle cup with tiramisu topped with cocoa powder and espresso beans.

    Low FODMAP Shakshuka

    Warmly spiced and easy to digest, this quick recipe somehow tastes like it's been simmering for hours. 
    Make This Shakshuka
    Bowl of shakshuka topped with fresh parsley and feta.

    High Protein Cinnamon Roll Overnight Oats

    It's not just savory recipes that can be packed with protein! These oats use a combination of protein powder, silken tofu, and chia seeds to deliver over 50 grams of satiating protein per serving. 
    Make These Cinnamon Roll Overnight Oats
    Close-up of overnight oats with a bite missing and a spoon tucked in.

    Za'atar Spiced Low FODMAP Tofu Scramble

    Wake up your taste buds with this flavorful tofu scramble, featuring homemade za'atar seasoning, black salt, nutritional yeast, and asafetida.
    Make This Scramble
    Bowl of tofu scramble with a fork.

    Salads 

    No sliced red onion or sneaky garlic-filled dressing on these salads! 

    Butternut Squash Quinoa Salad

    Featuring the sweetness of butternut squash and the tanginess of pomegranate arils, this is the ultimate fall and winter salad.
    Make This Butternut Squash Quinoa Salad
    Butternut squash quinoa salad with creamy dressing on top.

    Radicchio Salad with Vinaigrette

    Bitter radicchio is tempered with juicy pairs and sweet dried cranberries for a balanced salad that is perfect for hosting. 
    Make This Radicchio Salad
    Bright purple and green radicchio salad.

    Quinoa and Chickpea Salad

    This warm salad features spiced chickpeas for a cozy and hearty lunch or dinner. 
    Make This Quinoa and Chickpea Salad
    Bowl of chickpea salad with bright beets and tomatoes.

    Shaved Vegetable Salad

    There is something about a colorful salad that just screams "eat me"! This one uses rainbow carrots and fennel for a sweet and tangy flavor combo that's ultra-refreshing. 
    Make This Shaved Vegetable Salad
    Bright shaved vegetable salad topped with fresh dill fronds.

    Strawberry Salad

    Strawberry and basil is a beautiful flavor combination. Drizzle it with some homemade balsamic dressing and you have a quintessential sweet summer salad. 
    Make This Strawberry Salad
    Salad with sliced strawberries and chiffonade basil.

    Apple and Cucumber Salad

    With a refreshing mint dressing, this cucumber and apple salad is the ideal fresh dish to tote to a summer cookout. 
    Make This Apple and Cucumber Salad
    Bright green and red apple and cucumber salad.

    Kale Apple Salad

    Tender kale, buttery hazelnuts, crisp apples, and tangy pecorino romano come together for this robust and well-balanced salad recipe. 
    Make This Kale Apple Salad
    Bowl of kale apple salad with fresh pecorino romano.

    Sprouted Mung Bean Salad

    Use an instant pot to easily sprout mung beans for this vibrant nutrition-packed salad. 
    Make This Mung Bean Salad
    Bowl of sprouted mung bean salad with lime wedges.

    Fruity Moroccan Couscous Salad

    This couscous salad is a delicious blend of sweet, herbaceous, and warmly spiced flavors that make it perfect as a side dish or a light lunch.
    Make This Couscous Salad
    Plate of bright yellow couscous salad with bright pink pomegranate arils.

    Spicy Watermelon Jalapeño Salad

    Go the unexpected route this summer with juicy watermelon, charred corn, and a spicy jalapeño dressing.
    Make This Watermelon Jalapeño Salad
    Watermelon salad with spoons tucked in for serving.

    Sides

    Find the perfect side dish for casual weeknights to fancier special occasions with this versatile collection. 

    Whole Grilled Cauliflower

    There is just something impressive about serving out slices of a whole cauliflower. Topped with a golden ginger lemon sauce, this grilled cauli is as beautiful as it is tasty. 
    Make This Grilled Cauliflower
    Plate of whole cauliflower with char marks and golden dressing overtop.

    Creamy Hummus without Garlic

    This is the best recipe for hummus without garlic you will find! So luscious and flavorful, you won't miss the garlicky pre-made hummus at all. 
    Make This Hummus
    Bowl of hummus topped with crispy chickpeas, paprika, parsley, and olive oil with a couple pieces of pita tucked in.

    Oven Roasted Vegetables

    All you need is some salt, pepper, and olive oil to make these roasted veggies really shine. Sometimes simple is the best way to go! 
    Make These Roasted Vegetables
    Platter of colorful oven roasted veggies.

    Shakarkandi Ki Chaat (Sweet Potato Street Food)

    Seasoned with chaat masala, black salt, and Kashmiri chili powder, this sweet potato dish expertly combines the flavors Indian cuisine is known and loved for. 
    Make This Sweet Potato Street Food
    Rustic bowl of shakarkandi chaat with fresh cilantro.

    Miso-Glazed Aubergine

    With soy sauce, white miso, and sesame oil, this eggplant offers some serious umami flavor. 
    Make This Miso-Glazed Aubergine
    Toasty miso glazed eggplants topped with sesame seeds and green onions.

    Zeytinyağlı Pırasa Yemeği (Turkish Braised Leeks)

    Low and slow, and plenty of good-quality olive oil, is the name of the game for this comforting dish. 
    Make These Turkish Braised Leeks
    Turkish braised leeks topped with fresh lemon slices.

    Jeera Aloo (Cumin Spiced Potatoes)

    ​Perfect for a quick weeknight meal or a lazy Sunday evening, these potatoes are a satisfying side made with ingredients you probably already have on hand. 
    Make These Cumin Spiced Potatoes
    Bowl of jeera aloo with a plate of naan nearby.

    Fried Green Tomatoes

    Embrace the flavors of the Southern U.S. with these crispy-yet-juicy little slices of amazing. 
    Make These Fried Green Tomatoes
    Plate of crispy fried green tomatoes.

    Hot Honey Brussel Sprouts

    These brussels are crispy on the outside and soft on the inside, with the well-loved sweet n' spicy flavor of hot honey.
    Make These Hot Honey Brussels
    Bowl of crispy hot honey brussels.

    Instant Pot Aloo Matar

    Use an instant pot to satisfy your craving for Indian curries in record time. 
    Make This Aloo Matar
    Bowl of aloo matar with a spoon tucked in.

    Farinata Di Ceci (Italian Chickpea Pancake)

    Use this nutty chickpea flour-based flatbread with dips, spreads, or as a gluten-free pizza crust! 
    Make These Italian Chickpea Pancakes
    Plate of sliced farinata.

    Quick Eryngii Mushrooms

    What does butter, soy sauce, and mushrooms give you? The ultimate umami side dish in under 30 minutes! 
    Make These Eryngii Mushrooms
    Skillet of buttery mushrooms.

    Instant Pot Palak Rice (Indian Spinach Rice)

    Add greens to your meal Indian style with this gorgeous green rice. Take this dish from side to main dish energy by adding some paneer. 
    Make This Indian Spinach Rice
    Bowl of cozy green palak rice.

    Honey Glazed Sweet Potatoes

    These sticky sweet potatoes are simple to whip up and offer a crowd-pleasing sweet and savory combo. 
    Make These Honey Glazed Sweet Potatoes
    Bowl of shiny honey glazed sweet potato topped with sesame seeds and green onions.

    Baked Portobello Mushrooms

    Stuffed with artichokes, white beans, spinach, and feta, these earthy and cheesy mushrooms can really pass for a main or a side. Or, stuff mini mushrooms for a bite-sized version! 
    Make These Baked Portobello Mushrooms
    Stuffed portobello with toasty cheese on top.

    Mango with Chili Lime Salt

    Of course, any fresh fruit will be free from onion and garlic, but this fresh mango is a little more dressed up than your average fruit bowl. 
    Make This Chili Lime Mango
    Bowl of mango with spicy chili lime salt and forks nearby.

    Mains

    Try out one of these satisfying main dishes as the star of your next meal. 

    Vegan Chili Mac

    Who wouldn't love this mash-up of two comfort food favorites? With a healthy dose of chili spices, this chili mac is packed with flavor. 
    Make This Chili Mac
    Bowl of chili mac topped with chips, sour cream, green onions, and limes.

    Gobo Sushi

    Roll up some earthy pickled burdock root for a simple yet flavorful vegan sushi roll.
    Make This Gobo Sushi
    Plate of gobo sushi topped with sesame seeds and nori.

    Creamy Broccoli Pasta

    This vibrant pasta with broccoli and spinach is a heartier way to get your greens in than grabbing another salad.
    Make This Broccoli Pasta
    Warm plate of bright green broccoli pasta.

    Aloo Matar

    This flavor-packed dish is free from soy, dairy, gluten, nuts, and (of course) garlic and onion. Share this classic Indian dish with family members who all have different dietary needs.
    Make This Aloo Matar
    Skillet of warm aloo matar.

    Tempeh BLT Sandwich

    Smoky tempeh, sweet tomato, and buttery avocado will put this sandwich at the top of your fav easy recipes list.
    Make This Tempeh BLT
    Two stacked halves of a tempeh BLT with juicy tomatoes and lettuce.

    Brown "Butter" and Sage Pumpkin Soup

    Enjoy a cozy autumn soup topped with pepitas, smoked paprika, and coconut milk to bring it all together. 
    Make This Pumpkin Soup

    Vegetable Pulao

    This one-pot rice dish is full of pantry staple spices and veggies for a quick-yet-flavorful dish. Make this tasty dish once and you'll realize why it's a go-to in many Indian homes. 
    Make This Vegetable Pulao
    Cozy bowl of vegetable pulav rice.

    Spaghetti with Zucchini

    Easily throw together this flavorful spaghetti and zucchini dish that really highlights the sweet and fresh taste of zucchini.
    Make This Spaghetti with Zucchini
    Plate of spaghetti with bright green zucchini slices.

    Red Lentil Dal

    Looking for a quick and easy comfort food for a busy weeknight? Look no further than this cozy one-pot meal.
    Make This Red Lentil Dal
    Bowl of red lentil dal with rice topped with fresh cilantro.

    Vegan Egg Mayo Sandwich

    This tasty vegan 'wich combines firm and silken tofu with black salt for a convincingly eggy texture and flavor.  
    Make This Vegan Egg Mayo Sandwich
    Vegan egg mayo sandwich with microgreens.

    Chickpea Spinach Curry

    Indian dishes reign supreme on the onion and garlic-free front thanks to their well-spiced flavor. This spinach curry is a perfect example, with tender chickpeas and over ten different spices. 
    Make This Chickpea Spinach Curry
    Cozy bowl of chickpea spinach curry.

    Tofu Spring Rolls

    Packed with fresh herb flavor, these spring rolls are great for a light lunch or even appetizers.
    Make These Tofu Spring Rolls
    Close-up of tofu spring rolls filled with rainbow veggies.

    Lemon Broccoli Chickpea Pasta

    With chickpeas in the sauce, on top, and in the noodles, this dish really highlights the versatility of the humble chickpea.
    Make This Lemon Broccoli Chickpea Pasta
    Bowl of Lemon Broccoli Chickpea Pasta

    Thanks for browsing this collection of onion-free garlic-free recipes! If you found some recipes you'd like to make, don't forget to pin this post to Pinterest so you don't lose it!

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    Hi, I'm Tori! I'm a Registered Dietitian with a passion for sharing plant-based recipes. I love getting creative with cooking, dancing in the kitchen, and a good cup of coffee.

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