Opinion Vegan Italian recipes & tips: Cook plant-based like a Nonna

From indulgent pasta dishes and pizza to antipasto and desserts, Italian cuisine tastes amazing when made plant-based! Here’s how to pack your vegan Italian recipes full of authentic, comforting flavours — without any meat, dairy, or eggs.

Ask anyone their favourite comfort food, and we’re willing to bet it’s something Italian. Hearty, rich, and simple yet satisfying, Italian dishes are the obvious choice when we’re feeling lazy, tired, or like celebrating or pampering someone we love — including ourselves 😉

The great news is, Italian is one of the easiest cuisines in the world to make plant-based! Many iconic Italian recipes already lean heavily on vegetables, legumes, and grains — plus, the wide range of vegan meats and dairy alternatives now available makes traditionally non-plant-based dishes easy to veganise, too.

By the end of this article, you’ll be able to confidently put a plant-based spin on even the beefiest, creamiest, and cheesiest of Italian dishes. With just a few swaps and some extra staples in your pantry, you’ll quickly realise that vegan Italian recipes can be just as easy and delicious as the classics you know and love.

What makes Italian food so naturally vegan-friendly?

Traditional Italian cooking (the real deal, not the Westernised version) has always been built around seasonal produce and cucina povera, or “poor kitchen” cooking. That’s because it’s a cuisine largely defined, over many centuries, by the resourcefulness and ingenuity of Italian peasants, who learned to make an incredible variety of delicious meals using only simple, low-cost ingredients like beans, pasta, veggies, and bread.

In fact, for most of Italian history, meat and dairy were so expensive they were considered ‘luxuries’.

Cheap staples like legumes, grains, and veggies have been at the centre of Italian tables for countless generations, inspiring many iconic dishes — from pasta fagioli (pasta and beans), pappa al pomodoro (bread and tomato soup), and panzanella (bread salad) to caponata (sweet and sour eggplant), risotto, orecchiette con cime di rapa, and minestrone.

Spaghetti aglio e olio (pasta with garlic, olive oil, parsley, and chilli) is one of Italy’s most beloved dishes and also just happens to be completely vegan.

This rich yet penny-pinching culinary history is exactly why vegan Italian recipes are such a great place to start if you’re looking for cheap, delicious plant-based meal ideas. With so many plant-forward options already firmly on the Italian menu, and lots of easy ways to replace meat and dairy-based ingredients as needed, you simply can’t go wrong.

Essentials to add to your plant-based Italian pantry

Authentic Italian flavour begins in your kitchen cupboard! Here are some staples you’ll want to stock up on:

Olive oil — Invest in a high-quality one if you can afford it. Good extra-virgin olive oil underpins almost every recipe and makes a real difference in cooking and finishing dishes.

Canned tomatoes — Opt for San Marzano tomatoes whenever possible, as they’re sweeter and less acidic than regular tinned tomatoes.

Dried legumes and canned beans — Cannellini beans, borlotti beans, chickpeas, and lentils are the backbone of dozens of vegan Italian recipes.

Capers, olives, and sundried tomatoes — Great for adding depth, brininess, and umami to sauces, salads, and antipasto spreads.

Nutritional yeast — Not a traditional ingredient, but definitely a vegan pantry essential! Use it to add dairy-free cheesiness (and protein) to creamy sauces, or sprinkle it on top of your favourite dishes instead of parmesan.

Dried herbs — You’ll often be reaching for dried basil, oregano, rosemary, thyme, and bay leaves. Buy or grow your own fresh basil where possible, especially when it’s in season throughout summer.

Soy sauce or tamari — Adding just a small dash of soy sauce instead of extra salt is one of the most underrated hacks for adding depth to vegan Italian dishes, especially when you want them to taste rich and ‘meaty’.

Liquid smoke — A little goes a long way! Even a few drops can help create a smoky illusion of meatiness or add extra richness to creamy dishes like carbonara.

Red and white wine — Sometimes all you need is a splash of red to level up your bolognese, or some white wine to instantly amp up a risotto.

Vegan beef-style stock — Despite what it says on the tin, many beef-style and chicken-style cooking stocks are vegan-friendly (just check the ingredients to make sure). The difference between these options and vegetable stock is subtle but undeniable. Always use vegan beef-style stock for bolognese and ragu.

How do I replace meat in vegan Italian recipes?

Quite easily! As you’ll see below, there are plenty of plant-based alternatives to beef, chicken, and other meats, depending on what texture you’re after. And making them taste utterly delicious is simple. After all, meat by itself is quite bland — even in non-vegan dishes, it’s usually all the herbs and seasonings that bring the real flavour!

You can therefore achieve some pretty convincing flavours in vegan Italian recipes, simply by using plenty of herbs, salt, pepper, olive oil, good-quality tomatoes, and occasionally a splash of wine — as well as a few secret weapon seasonings like soy sauce, nutritional yeast, vegan-friendly beef or chicken stock, and liquid smoke as needed.

Here are our favourite plant-based swaps for traditionally meaty dishes:

Plant-based beef — Designed to look, cook, and taste just like its animal-based counterpart, vegan beef mince delivers a nearly identical result to traditional bolognese. It even has a healthier nutritional profile, according to science! Most major supermarkets also stock vegan beef strips and meatballs.

Bonus tip: Next time you’re at IKEA, grab a few bags of their Huvudroll plant-based meatballs. They may technically be Swedish, but a meatball is a meatball 😉 They work well in vegan Italian dishes and are great bang for the buck.

TVP (textured vegetable protein) — Packaged in the form of dehydrated soy granules, TVP is an incredibly protein-rich meat alternative, and my personal favourite because of how unexpectedly convincing it is! When you rehydrate it in a frying pan with beef-style stock, soy sauce, salt, and Italian herbs, you truly would not know your TVP mince was vegan. The texture is perfectly hearty, with just the right amount of juiciness and bite you expect from bolognese.

Plant-based chicken — Whether you’re cooking plant-based chicken cacciatore or adding extra protein to your creamy mushroom pasta, there’s a huge variety of vegan chicken alternatives to choose from. Check the vegetarian section for brands like Made with Plants, V2, and Plantein, or look in the frozen aisle for the Fry’s Family Foods and Nature’s Kitchen plant-based range.

Vegan bacon — Yes, vegan bacon exists! Perfect for your next carbonara craving.

Vegan deli meats — Putting together a plant-based antipasto spread? Keep an eye out for slices of vegan salami, prosciutto, and ham at the supermarket.

Firm tofu — Super versatile and loaded with protein, you’ll sometimes see tofu pop up as a meat alternative in vegan Italian recipes like lasagne, cacciatore, or meatballs.

Tempeh — Made from fermented soybeans, tempeh packs even more protein than tofu, and a slightly earthier flavour. It can be crumbled into a hearty beef mince or blended with seasonings to make meatballs.

Lentils — Another favourite for making cosy, comforting bolognese. These wholefood powerhouses are deeply satisfying and highly nutritious.

Mushrooms — Finely chopped, sliced, or quartered mushrooms sauteed in vegan butter, garlic, herbs, and a dash of soy sauce are brilliant for adding ‘meaty’ morsels to plant-based Italian dishes.

Walnuts — You wouldn’t typically think nuts could replace beef mince. Still, chopped walnuts (especially when paired with other ingredients from this list) can work beautifully to add extra bite and texture. Try this meatless ragu for delicious proof.

How do I replace dairy in vegan Italian recipes?

From vegan cheddar, parmesan, and mozzarella to plant-based cooking cream and even garlic bread — there’s an easy dairy-free swap for everything you need.

Here are some of our favourite alternatives:

Cauliflower — Blended up with plant-based milk, nutritional yeast, salt, pepper, and vegan chicken-style stock, steamed cauliflower makes a deliciously velvety base for alfredo or creamy pasta sauce.

Cashews — Another great option for making vegan alfredo, carbonara, or white sauce for lasagne. Simply soak raw cashews in hot water, and blitz them with lemon juice, olive oil, nutritional yeast, salt, and other seasonings until smooth.

Coconut milk — The full-fat version makes a beautifully rich base for creamy dishes. Balance out the slight sweetness with salt, nutritional yeast, and garlic, then add a drop of liquid smoke and a dash of lemon juice for extra indulgence.

Vegan cooking cream — We love the brands Flora and Vegan Life, both of which are available at most major supermarkets and specialty grocers.

Silken tofu — This softer form of tofu can be easily blended with seasonings to create a creamy, protein-rich pasta sauce.

Pizza bases — Good news! Most pizza bases are naturally vegan; just check the ingredients to make sure.

Vegan garlic bread — Our go-to vegan-friendly options at Coles and Woolies include the Coles I’m Free From Gluten Garlic Bread, Global Bakehouse Garlic Bread, and La Famiglia Kitchen Garlic Slices (specifically the slices from this brand, as their other varieties contain dairy).

DIY vegan garlic bread — Simply mix minced garlic, salt, and herbs into vegan butter, spread it on bread slices, and pop them in the oven until golden.

Vegan cheese alternatives — For shreds of dairy-free cheddar, mozzarella, and parmesan to add to pizza and pasta, look for plant-based brands like Biocheese, Made with Plants, Sheese, and Nature’s Kitchen. Even Cheer has jumped on the bandwagon and now offers a vegan cheese option.

DIY vegan parmesan — Quick and easy to whip up, using just cashews, nutritional yeast, and a blender! This other homemade Parmesan recipe is a great way to use up any bread you have lying around.

Vegan pesto — Typically found on the same grocery shelf as traditional pesto, look for vegan-friendly options by Free From, Sacla, and other specialty brands.

DIY vegan pesto — It’s super simple to make your own at home, and there are lots of tasty recipes to work from. I love this one!

How do I replace eggs in vegan Italian recipes?

It’s worth remembering that eggs (including cage eggs, unfortunately) don’t just come in cartons and aren’t always listed in recipes. They’re sometimes also blended into packaged foods like breads, sauces, and fresh pastas.

Luckily, eggs are usually pretty easy to spot on ingredient lists, and there are plenty of egg-free swaps you can reach for instead:

Pasta — Most dried pasta, including spaghetti, fettuccine, penne, fusilli, rigatoni, and orecchiette, is naturally egg-free; just double-check the packet to be sure. The brands Simply Wize and Ollie’s Kitchen both do vegan gnocchi, or you can make your own using just potato, flour, and salt.

Egg replacement powder — Can be used as a binder when eggs are called for in dishes like lasagne, meatballs, and frittatas.

Black salt — Also known as kala namak, this aromatic salt smells exactly like eggs! A small pinch can help add an eggy flavour to carbonara sauce and frittatas.

For more tips to help you sidestep eggs like a pro, grab a free copy of our egg-free cooking guide.

Want to really cook like a Nonna?

To drool over what vegan Italian food really looks like in someone’s home kitchen, head over to VegKit’s The Nanna Diaries. This delightful (and delicious) mini-series follows Nanna Mirella as she teaches her grandchildren to cook plant-based versions of all their family favourites.

Mirella is a pro at veg-ifying all sorts of cuisines, and her authentic vegan Italian recipes are full of comforting flavours. If you’re not sure where to start, try her beloved lasagne — it’s rich, saucy, and layered with love! The Nanna Diaries is the ultimate proof that plant-based indulgence can go hand in hand with all kinds of cultural and family traditions, including a shared love of Italian food.

Need a full feast of vegan Italian dishes? Pick from this menu 👇

Why not tempt your friends round for a plant-based Italian potluck? Here are some recipe ideas to inspire the spread:

Vegan antipasto ideas

• A vegan cheese platter
• Olives
• Artichokes
• Sun-dried tomatoes
• Roasted red peppers
• Marinated mushrooms
• Bruschetta
• Breadsticks, crackers, crusty bread
• Plant-based dips
• Plant-based deli meats
• Vegan arancini balls

Vegan Italian dinner recipes

• TVP spaghetti bolognese
• Fettuccine with plant-based meatballs
• Napoli gnocchi or pesto gnocchi
• Mushroom & thyme risotto
• Italian-style ‘salami’ & fennel sausages
• Eggplant parmigiana panini
• Pan-fried vegan ‘calamari’
• Lasagne
• Nonna’s Italian chickpea soup

Vegan Italian snacks & sides

• Sicilian eggplant rolls
• Zucchini chips
• Panzanella salad
• Pizza fritta (fried pizza pockets)
• Tomato filo tart with pesto
• Garlic knots

Vegan Italian desserts

• Apple frittole (apple donuts)
• Cannoli with chocolate & cointreau cream
• Classic tiramisu
• Custard cream horns
• Graffe (neapolitan potato donuts)
• Vegan panna cotta

Buon appetito!

Dig your fork into our favourite vegan Italian recipes, grab yourself a cookbook, or have a quick search for vegan Italian food near you. You might be surprised by how many dining options come up. (If you’re a fellow Melburnian, I can highly recommend Funghi e Tartufo, Rococo, Red Sparrow, and Shop 225 🤤)

Italian food culture has always been about making the most of what you have — good ingredients, simple techniques, and the people you love around the table — all of which translates beautifully to plant-based cooking.

Once you’ve got your pantry sorted and a few easy swaps up your sleeve, you’re ready to dig into just about any vegan Italian recipe and make it just as indulgent as the original… and your guests will be too busy going back for seconds to notice the difference!

For even more vegan Italian recipes that are destined to get the chef’s kiss of approval, dig in to our ever-growing recipe hub 🤌✨