For many vegan brands, soy is a go-to ingredient. It is protein-packed, nutritious and most importantly, versatile. Depending on how they are processed, soybeans can take on many shapes and textures, allowing them to form the basis of plant-based meats as well as dairy-free cheeses and milks. But while soy represents a great alternative to animal products for many—including those who may suffer from dairy allergies or lactose intolerance—it’s definitely not suitable for those with soy allergies.
But the good news: If you’re a vegetarian who wants or wants to follow a soy-free diet, or you know someone who is soy-free, there are plenty of suitable products. To help you find them, we’ve rounded up the best soy-free vegan meat, milk and cheese products on the market, as well as easy-to-follow vegan soy-free recipes.
What is soy?
Soybean, often referred to simply as “soy”, is a type of legume. Although beans are native to Southeast Asia, they are now cultivated all over the world — but mainly in South America. Soy farming has been linked to deforestation, however, most of the soy crop (about 80 percent) is grown for farm animal feed, not human consumption.
There are different types of soybeans. Green soybeans (also called edamame) are a popular snack or appetizer, often served in Japanese restaurants. Yellow soybeans are commonly used to make milk, tofu and tempeh, as well as textured vegetable protein (a vegetarian meat alternative).
There are also black soybeans, and these are used in many traditional Asian recipes, e.g confession In Korea or Kurome In Japan.
Soy allergy
Soy allergies can occur at any age, but they are more common in infants and children than in adults. As with any food allergy, reactions can vary in severity, with symptoms ranging from reddening of the skin to complete anaphylaxis. But, according to Food Allergy Research and Education (FARE), soy allergies are usually mild.
FARE also notes that of the 32 million people in the United States who have food allergies, about 1.9 million are related to soy. In contrast, more than 8 million people are allergic to shellfish and more than 6 million are allergic to milk.
Some may also suffer from intolerance to soy foods. It is less serious than an allergy and usually causes gastrointestinal problems, such as abdominal pain or bloating, for example.
If you are concerned you have a food intolerance or allergy, contact a doctor or medical professional to discuss your symptoms.
Soy-free vegan meats
Many vegan meat brands on the market rely on soy to achieve the right texture and mouthfeel—but not all. Here are just a few of the best soy-free vegetarian meat options on the market. And, you’ll be happy to hear, none of them compromise on taste.
Sophie’s Kitchen
1 Sophie’s Kitchen
Based in Nevada, the main focus of Sophie’s kitchen is vegan seafood. So if you’re a fan of crab cakes, shrimp, fish, salmon, tuna or even whitefish flavors (but without the actual animal parts), this is the brand for you. All of its products are not only plant-based and soy-free, but they’re also gluten-free.
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out of the flesh
2 out of the flesh
California-based Beyond Meat’s most iconic product is, of course, the Beyond Burger. The protein-packed patty is made with peas and rice and is 100 percent soy- and gluten-free. Beyond Burgers are available in restaurants, fast-food chains and supermarkets worldwide. In addition to the Beyond Burger, many of Beyond Meat’s other products are soy-free, including Beyond Beef, Beyond Sausage and Beyond Meatballs. However, check the labels carefully, as the Beyond brand chicken contains soy and the new Beyond steak may contain traces of soy.
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field roast
3 field roast
Popular vegan meat and cheese brand Field Roast is known for its wide range of unique products like caramelized onions and beer plant-based bratwurst, for example, as well as its line of holiday roasts. All of the brand’s vegan meat products are soy-free, but its chao creamery pieces are not.
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Coron
4 Coron
The key ingredient in British brand Quorn’s products is mycoprotein, a type of fermented fungus. This means that, for the most part, its products are soy-free. However, always check the label, as the brand will sometimes use some ingredients derived from soy (such as soy sauce). Kroger, Walmart and Target are just a few examples of retailers that stock Quorn products.
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Soy-free milk
For a long time, soy milk was one of the only dairy-free milk options available. But that is far from reality now. Today, there are many varieties of milk, from oat to pea to horn. Here are just a few of our favorites.
Otley
1 Otley
It may seem like Swedish milk brand Oatly has only recently burst onto the vegan milk scene, but in fact, the company has been around since the 1990s. It has gained global fame over the past few years, and is now one of the best-selling oat milk brands in the world. All of its products are 100-percent soy-free.
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Milkadmia
2 Milkadmia
As the name suggests, Australian brand Milkadamia uses macadamia nuts to make its range of milk products. These include regular sweetened and unsweetened versions, as well as vanilla and barista varieties. You can buy the brand’s products from a variety of online retailers, including Amazon, Fresh Direct and Thrive, which are completely soy-free.
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Ripple Foods
3 Ripple Foods
Ripple Foods’ vegan milk range is available in different varieties including original, vanilla and chocolate. They are completely soy-free, as they are made from yellow split peas. According to the brand, peas provide more protein than other plant-based milk ingredients, such as almonds or coconut.
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California farm
4 California farm
California-based milk brand Califia Farms offers a variety of milk varieties, including coconut, oat and almond. Most of its products, including plant milk, cold brew and creamer, are marked soy-free. However, always remember to double check the label before buying.
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Soy-free cheese
From coconut to cashew, there are many ways to make vegan cheese without relying on soy—these plant-based brands show how it’s done.
Daiya
1 Daiya
In 2009, Canadian brand Daiya debuted its first vegan cheese products: Cheddar Style and Mozzarella Style Shreds. Since then, it has grown its portfolio significantly, and now offers a wide range of cheese blocks, slices and shades, but also pizzas, ready meals, sauces and desserts. Everything the brand offers is plant-based and free of the top eight allergens, including soy.
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Biolife
2 Biolife
Greek brand Violife is an expert in the world of vegan cheese, as it has been since the 1990s. But like many dairy-free brands, its popularity has grown in recent years in line with changing attitudes around plant-based eating. Its range – which includes Epic Mature, Greek White, Mozzarella Flavor and Crumbley Blue – is fortified with B12 and free from all allergens, including soy.
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Miyoko’s Creamery
3 Miyoko’s Creamery
Miyoko’s Creamery started from humble beginnings: It all started when the founder, Miyoko Shiner, began experimenting with dairy-free recipes in her kitchen. Since 2014, she has been sharing her culinary talents with the world, and the brand’s extensive line now includes a variety of vegan cheese wheels, vegan mozzarella, and vegan cream cheese. Everything is gluten- and soy-free.
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Listen to your own mind
4 Listen to your own mind
Follow Your Heart has deep California roots. The brand began in the 1970s, when the founders opened a natural foods store in Canoga Park. Since then it has evolved significantly, and now you can follow the products of your heart in stores around the world. It offers a wide range of vegetarian, soy-free cheeses, including dairy-free feta crumbles, parmesan grated, pepper jack and cheddar.
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Soy-free vegetarian recipes
Cooking for those with food intolerances or allergies should not mean sacrificing taste or nutrition. These soy-free vegan recipes are packed with delicious ingredients, they’re easy to make, and they’re good for you, too.
The minimalist baker
1 Vegan burgers
Mushrooms and cooked brown rice are the key ingredients in this delicious, yet super nutritious, vegan burger recipe. It’s meatier, healthier, moreish, and requires a total of 10 ingredients. Plus, it’s gluten-free as well as soy-free, and you can prepare it in just an hour.
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Sweet Simple Vegan
2 Chickpea scratch
Forget eggs or even tofu, chickpea scrambles make a satisfying, high-protein and completely soy-free brunch or breakfast. It requires very few ingredients (but don’t forget Called Kala for eggy flavor!), and can be ready in just 10 minutes.
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Vegan Richa
3 Mushroom biryani
Traditionally, biryani is made with chicken, but you won’t miss the meat in this easy-to-make mushroom version. It’s very low maintenance, because you can throw it in an instant container. This recipe is gluten-free and nut-free.
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Oh that gloss
4 Smoky Jackfruit ‘Chicken’ Salad
Perfect for a light lunch, this refreshing salad features green onions, celery stalks, a touch of lemon juice, and swaps chicken for jackfruit. The fruit of the tree is known for its pulled pork-like texture, making it an ideal soy-free meat substitute.
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He is vegetarian
5 Bake the pasta
This comforting pasta bake with mushrooms and spinach features a cauliflower-based sauce, so you can enjoy all the creamy indulgence without the soy. For extra cheesy goodness, top with one of the dairy-free, soy-free cheeses listed above.
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Charlotte is a writer and editor based in sunny Southsea on the south coast of England.