Vegan and Soya-Free: Plant-Based Options for Those with a Soya Allergy

Following a vegan diet is already a thoughtful and mindful lifestyle choice, but navigating it with a soya allergy can make things more complicated. 

Soya is a staple in many vegan products—from tofu and tempeh to soya milk and protein powders. 

However, being vegan and soya-free is entirely possible—with a little extra planning and ingredient awareness.

In this post, we’ll explore vegan-friendly foods that are naturally soya-free, common pitfalls to avoid, and some delicious alternatives you can incorporate into your plant-based diet.

Why Is Soya So Common in Vegan Food?

Soya is high in protein, versatile, and widely available, which is why it’s often used as a meat and dairy substitute. You’ll find it in:

Tofu and tempeh

Soya milk, yoghurt, and cheese

Vegan meat alternatives (like mince or burgers)

Protein bars and powders

Some processed snacks and baked goods

For those with a soya allergy or sensitivity, this can feel limiting—but don’t worry, there are plenty of other nutritious, satisfying options.

Soya-Free Vegan Protein Sources

Protein is often the biggest concern, but there are several excellent soya-free sources of plant protein:

Legumes (other than soya)

Lentils (red, green, brown)

Chickpeas

Black beans

Kidney beans

Butter beans

These are perfect for curries, soups, stews, burgers, and salads.

Nuts and Seeds

Almonds, cashews, walnuts

Pumpkin seeds, sunflower seeds, chia, flaxseed

Great in baking, smoothies, and snacks—or for making your own plant-based milk.

Vegetables

While lower in protein, some vegetables like spinach, peas, broccoli, and sweetcorn offer small boosts to your intake.

Whole Grains

Quinoa (a complete protein)

Oats

Brown rice

Buckwheat

Amaranth

Pairing grains with beans or lentils can help round out your amino acid profile.

Mushrooms

Varieties like portobello, oyster, and shiitake are rich in flavour and make great meat alternatives.

Soya-Free Vegan Dairy Alternatives

Thankfully, the market has expanded to include plenty of non-soya dairy substitutes:

Milk Alternatives

Oat milk (UK favourite! We have some in our fridge)

Almond milk

Coconut milk

Rice milk

Hemp milk

Cashew milk

Always check for added vitamins and calcium.

Cheese & Yoghurt Alternatives

Look for coconut-based or nut-based products (like those from brands such as Violife, Koko, or Nush).

Watch Out For Hidden Soya

Even with whole foods, it’s worth reading labels carefully. Soya can crop up in:

“Natural flavours” or “lecithin” (check if it’s soya lecithin)

Bread and bakery products

Vegan convenience meals

Chocolate and snacks

Many UK brands now label major allergens clearly, so look for “contains soya” or “soya-free” statements.

Soya-Free Vegan Meat Alternatives

If you miss the convenience of vegan meats, look for these soya-free options:

Seitan: Made from wheat gluten (avoid if coeliac or gluten-sensitive)

Jackfruit: Ideal for pulled “pork” or taco-style fillings

Mushroom-based products: Some brands use fungi as the base for burger patties or sausages

Pea protein: Some vegan meats are now made from yellow pea protein instead of soya

Brands like THIS™, Future Farm, and Heck (check labels) offer options in UK supermarkets.

Meal Ideas for Soya-Free Vegans

Here are a few simple, satisfying meals to try:

Chickpea & spinach curry with coconut milk

Lentil shepherd’s pie topped with mashed potato

Stuffed sweet potatoes with black beans and avocado

Oat and nut energy balls for on-the-go snacking

Grilled portobello burgers with vegan mayo and salad

Quinoa salad with roasted vegetables and tahini dressing

Final Thoughts

Living soya-free and vegan may feel like a niche path, but it’s a completely achievable and nutritious lifestyle. By focusing on whole foods, checking labels, and experimenting with new ingredients, you can build a varied and satisfying menu without soya.

With growing awareness of allergies and dietary needs, many UK brands and eateries are expanding their allergen-friendly vegan offerings—so expect even more soya-free options in the near future.

Are you following a soya-free vegan diet? Share your favourite meals or product recommendations in the comments—we’d love to hear what’s working for you!