Convenience Foods

Bread/Bread Mixes:

English Muffins: Not the most amazing thing in the world, but will totally scratch that itch if what you are craving is english muffins (even has nooks and crannies).  I eat these with homemade cream cheese.

Hearty Wholegrain Bread Mix: This mix by bob’s red mill is easy to make and the bread is full of flavor.  Great served with soup and a salad.

Rice Tortillas: These are a bit crumbly, but oh so tasty.


EnviroKids: Gorilla Munch (a better version of kix), Amazon Flakes (a better version of frosted flakes), and Koala Krisps (coco flavored rice cereal).

Corn and Rice Crunch Ems


Zukay live foods (salad dressing):  I recently met the owner of this company and this experienced changed my life.  Or, at least the way I eat salads;)  I often tire of making my own salad dressing and thats when I wish there was a tasty, healthy, store bought option; and tada, there is!  These dressings all taste excellent, have incredible ingredients, and are even cultured – who could ask for more?

Coconut Aminos:  Otherwise known as soy-free soy sauce!  What?  I know, it’s really too good to be true… Except, here it is!


So Delicious Coconut Yogurt: yogurt that doesn’t taste like medicine! This yogurt comes in a whole host of flavors. I do not like the vanilla, raspberry, or passion mango (although I do know some people who do). But I am in love with the blueberry flavor. I am also using the plain in all sorts of recipes, starting with mango lassies:D A reader commented that they do not like the greek flavor, but I have yet to try it. I have also tried a rice yogurt but to me it tasted like medicine.


Kite-Hill Cheese: Oh my god. Cheese that tastes like cheese. Made from real ingredients (nuts), that are healthy for you. Yes, it is crazy expensive. If you can afford it, it is worth it. The downside? It seems to only be available at Whole Foods and is often out of stock.

Treeline Cheese: This cheese is a nice go-to if you want an herby cheese spread. If you are looking for a hard cheese, their cracked pepper hard cashew is nice as well.

Daiya Cheese: Ladies, gentleman, and variations thereof, we have cheese.  The first soy-free vegan cheese I have tasted that does not taste like feet, can we get a standing ovation? Sadly, I have to admit there is a chemical aftertaste and thus I still prefer home-made cheeses. Still, when I want a melty, traditional acting cheese, Daiya is my go to.

Energy Bars:

Macro-Bars: My favorite is the “protein pleasure”, but I have also tried and liked the cashew butter and the coconut granola.

Two Degrees: I’m in love with their Chocolate Peanut flavor and their Apple Pecan flavor is also quite good.

Bumble Bars

Raw Revolution Bars

Prana Bars

Larabars: Honestly I don’t love these – they taste too much like dates to me, but they are very popular so I thought I would list them here.


FoodShouldTasteGood: A variety of different flavored chips – my favorites are olive and sweet potato.  Be careful, not all of them are gluten free.

Rice Chips: These chips have lots of flavor and I think most if not all are gluten free, but watch out because some aren’t vegan!  My all time favorite chip now is there wasabi flavor.

Inka Plantain Chips: These are addictive, but filling.

Maya Kaimal Sweet Chili Chickpea Chips: mmmm I can’t stop eating them.

Tings: the vegan version of cheese doodles. These are a little intense for me, ultimately I feel too greasy after eating them, but a great junk food option.

TV dinners:

Sunshine Burgers: finally a gluten-free, soy-free, veggie burger!

Bahama Burgers: I haven’t tried these yet, but they are on my list!

Ice Cream:

Purely Decadent Ice Cream: delicious ice cream made from coconut milk! The vanilla, chocolate, and coconut are all soy-free, gluten-free flavors. I’ve tried and love the vanilla and chocolate. In addition to being delicious and cruelty free, the ice cream is made with agave nectar instead of sugar, so it doesn’t spike your blood sugar levels! I have yet to try coconut bliss brand, which is similar but has different flavors. I’ve heard their ice cream is also excellent.

Chocolate Bars:

Equal Exchange Dark Chocolate:  Incredibly smooth.

Alter Eco Fair Trade Dark Chocolate: Best when I want an ultra dark and chunky chocolate experience.

Art Bars: The coconut and quinoa crisp flavors are most excellent.

Enjoy Life: This company has both dark and vegan milk chocolate bars that sort of remind me of Hershey’s.


Sift Bakery: These cookies will rock your world!


Harmless Harvest: This coconut water actually tastes exactly like coconut water, amazing!

Baking Mixes:

Cherrybrook Kitchen

Gluten Free Pantry chocolate chip cookie and cake mix: I used oil instead of butter and flax seeds with water instead of eggs and these cookies still came out tasting great! Even my friends who are not vegan or gluten-free liked them.


Mochi: a quick and easy breakfast or second diner type snack.  Mochi is sold in the perishables department of natural food stores.  To make you cut a row into 1 inch squares and bake in the oven, or toaster oven, for 10min. or until puffy.  Serve with nut butter or jelly.  These taste similar to bagels.  My favorite kind is the cinnamon raison.  Stay away from original, I hear it tastes pretty aweful.  The garlic flavored is decent.

Soy Free Earth Balance: According to my non-vegan family it really is better than butter!

South River Miso:  This company sells a number of seemingly soy free miso products.  I am currently working my way through an adzuki bean miso and plan to try their chick pea miso next.  I say seemingly soy free because I don’t know if there is soy in koji culture.  However, this food has not made me sick and that works for me:)

Vegenaise: Finally Follow Your Heart has made a gluten free, soy free, vegan mayonnaise that tastes way better than the “real stuff”! Check it out, it will change your sandwich experience.

Healing Home Foods Raw Crackers: The “Fresh Herb” flavor is delicious and addicting.


57 responses

15 12 2008

This is super helpful and interesting. Thanks, Camille!

28 12 2008

Another chocolate bar to try if you are lucky enough to be near a Trader Joe’s is their Organic 73% Super Dark. I was so happy when I found a chocolate bar with no soy lecithin in it and these are SO GOOD!

28 12 2008

ooh, thanks! I can’t wait to check it out:)

8 02 2009

I am trying to find online shops for protien?!

17 03 2013

If you are looking for a protein powder, has a vegan, gluten free, soy free chocolate and vanilla.

8 02 2009

Everything has protein in it, what kind of protein are you looking for? eg. energy bars, substitute meats, something else?

9 02 2009

I agree with the Sunshine burgers! they’re great. I didn’t know about coconut “ice cream”! I hope I’ll be able to find it in Canada!

15 02 2009

Thank you for this wonderful website, it’s very very useful.
I’ve been a vegan for 4 years, recently found myself having allergic reaction for gluten, soy, beans and almond.

Could you recommend something to increase my protein intake? Anything that has substantial amount of protein will help.

6 04 2009

This was really helpful! I am vegan but experimenting with gluten-free and soy-free diet as well. I did want to tell you that the Panda Puffs cereal has soy oil (but the others are great) 😦 Also I found Larabars, which are a great fruit/nut bar now that I’m giving up my soy/wheat lunabars, you may want to add them to your list too?

20 05 2009

Hi! Great website! I cook for my vegan family, including my son who is allergic to soy, and sometimes my mother-in-law who has celiac disease. This is a great resource! I would like to tell you about Cherrybrook Kitchen cookie/cake mixes for convience foods- they are allergen free (free of milk, eggs, soy, peanuts, wheat) if you ever want a sweet treat!

1 06 2009

I’ve made the chocolate chip cookies from Cherrybrook Kitchen for my sons classmates and they all loved them.

22 11 2009

This is fabulous. I have been struggling for over 12 years with this. The So Delicious is great to know about – I saw it in the store and assumed that it was Soy because of the “so”. For protein choices – have you looked at Quorn?

24 11 2009
Alicia S.

There’s also the Enjoy Life foods – breakfast bars, cookies, and chocolate bars – they have one that tastes like Nestle Crunch.

Also, Living Harvest/Tempt now makes a hemp milk ice cream but I haven’t tried it yet.

13 01 2014

Hi, To inform you all. Enjoy Life foods – breakfast bars, cookies, and chocolate bars etc are not vegan, as they are made with non-vegan sugar. Products marked as Vegan are made with vegan sugar.

Enjoy Life foods are in the process of sourcing out other suppliers that do NOT use bone char so we can try to become more Vegan.

13 01 2014

Thanks Mike!

10 12 2009


There are three of us in our household that were diagnosed with Celiac. We have also all pursued a vegan lifestyle…mostly raw. The blessing in my family is that there are three of us so we know when it is a gluten reaction and not a reaction to another allergen.

I was reading the above posts and just thought I would share a few things for those that are gluten intolerant. First, we get very sick to the Enviro kids brand every time, as well as Pamela’s, glutino and others even though they claim to be gluten free. It comes down not only to the dedicated facility but the parts per billion. They are going to tighten up the standards soon.

We absolutely love Enjoy Life Foods and Kinnickinick. Enegy G is no problem either. The only vegan ice cream we have found is Larry and Luna’s cocoa bliss.

Hope this helps.

6 01 2010

I am so inspired by your blog. Thank you for posting all these helpful tips, recipes, and being so kind in your lifestyle. I have had a hard time finding a cookbook devoted to soyfree vegan foods. Have a Happy Healthy Day!

26 01 2010

Vivani makes a gluten and soy free 85% dark chocolate bar that is awesome!

25 03 2010

plain mochi + agave = god

8 05 2010
Alexia Semasko

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17 05 2010

I wanted to cry when I found your blog and recipes I am allergic to Wheat, Soy, Corn Peanuts and sesame seed and walnuts I honestly didnt know what to eat and now I have hope. Thank You!!!

14 07 2010

HI Camille!

So thrilled about your blog! I’m a 3 year vegan who has recently developed an allergy to soy. No new cooking challenge can scare me though, especially with your amazing blog! Can’t wait for more updates! 🙂

15 07 2010

Thanks for the list!!

I am not much of a cook and am a huge sucker for convenience foods. Though I would definitely advocate simple recipes or raw foods over anything prepackaged I admit that LaraBars are often my saving grace!

I was excited that you listed Mochi! I stumbled across a package of it at a health food store in Spokane, WA as
I was wandering around on one of my aimless post-diagnosis shopping trips, still shell-shocked that I had intolerances to gluten, soy, lactose, corn, etc., when I stumbled across a package of Mochi and thought, “What IS this stuff?” and tossed it in my cart.

I just love the stuff! I chop it up, bake it and eat it like popcorn! Someday I’ll experiment with fillings etc, but hoestly I just love it plain.

Rice is manna, I tell ya, bread of the gods.

5 05 2011

Sarah, I just moved to Spokane, WA and am trying to find foods without soy. Soy is horrible for premenopausal women since it is a competitive inhibitor with estrogen (ie it competes for the same receptor sights in all of the places all over the body that estrogen uses–thus blocking estrogens ability to start the proper cascade of events making a woman’s body function properly). So, I am trying to find food choices and stores without soy in the products. Have any more suggestions?? Thanks!!

2 06 2011

The best way I’ve found to avoid soy is to focus on eating whole foods such as rice and beans or stir fried vegetables. The less ingredients on the label, the better for you, and the less likely you are to find soy hidden amongst those ingredients.

16 08 2010

Hi all,
As an all veggie athlete with a gluten allergy, finding enough protein for energy is a constant issue, but I suggest looking into pea protein, even GNC carries a version. But the mac-daddy is Vega protein powder..sugar free, gluten, dairy and soy free. I get it at Whole Foods, but I’m sure other stores carry it too. All plant based protein but at 26g per serving, it can get a touch rough on the stomach so I break the servings down and spread them throughout the day. Also, the creator’s story, a vegan, Ironman triathlete, is pretty motivating.

Cheers 🙂

30 08 2010

this is an awesome list. Wish I had found it before I eventually found all those products anyhow for my guten/soy/dairy/casein/sesame/pineapple/banana/avocado, etc,etc free husband. The coconut aminos especially. & Thanks to Enjoy Life foods for making gf/SOYfree chocolate chips and choc bars. it’s SO hard finding chocolate w/o soy lecithin in it.

30 08 2010

ooh, and great new bread, granola etc that i’ve found in the past several months at Whole foods is Udi’s Gluten Free multigrain or their granola, -haven’t tried their muffins and other things yet. I’ve been a fan of their regular granola for years, so glad they came out w/GF for the hubs. it’s hard to find a gf granola w/o cranberries or some other allergen for him in it. The only one prior to this was ELF.

22 09 2010

hey i suffer from Endometriosis and PCOS and after over 20 years of being able to eat what ever i wanted i have now been told that i have to have a gluten free and vegan diet! this has been the hardest thing i have ever had to do (seeing that i am a baker/cake decorator), but has also had the best results yet! i have been pain free for the longest time in 8 years, which has been 2 weeks! this website has really helped me and has shown me that it is not as hard as i think to live this lifestyle! thank you!

14 12 2010
It All Changes

You saved my newly discovered allergy ridden heart. Yeah! Thank you.

30 12 2010

Have you checked out the Rice and Corn Chex cereals? They are gluten and soy free too!

4 04 2012

They are gmo cereals

23 03 2011

I saw this and almost cried because I’ve just had a terrible night with my 2 and 1/2 month old, breast fed baby whom her dr and I believe has a wheat and/or dairy allergy. Well, I’ve pretty much cut all that out of my diet and she still seems to have these more than occasional stomach aches that make her SCREAM (and she rarely even cries)! So, I’ve heard soy may also be a culprit but ALL of my gluten-free, vegan food has some sort of soy in it! And I do NOT have time to cook all the time, so THANK YOU SO MUCH for this list!

22 07 2011

Hi! Thank you for putting this together!!I recently learned gluten is not doing my body good. I knew about the soy and am wondering about dairy, so need all the help I can get. Really grateful!

4 08 2011

THANK YOU. I have a slew of allergies (gluten, soy, almonds, fruits with pits, birch, etc.) and this site is SO SO SO HELPFUL. Sometimes I give up and eat stuff I am allergic to just to have something ‘normal’ and I pay the price.

I don’t have to do that now. Sometimes we allergy laden folks like convenience food, too. I am really grateful- thank you for sharing.

24 08 2011

They now have a soy-free vegenaise and Yves now sell a grain meat–both soy-free

24 08 2011

Also, Field Roast makes an excellent frankfurter that they just introduced

24 08 2011

is it gluten free?

14 09 2011
garifallia litsa tsiabouris

I am glutten, wheat, soy, coconut and chocolate intolorent; aside from many others…
For those who share my soy intolorence, you may like to know that there are other terms, or derivants of soy that most people are not aware of ex:
guar gomme
gomme of caroube
arabique gum
aswell as when the ingredients mark lecitine(non specified) it is likely soy as well as (non specified) vegetable oil and proteine vegetable and savor…
these are in gum and many gluten free products and is why those who react to Glutino brand think it’s the gluten however it verry well may be the hidden soy facto….
Good luck to everyone, there is something out there for every special case, be patient and vigilant but you’ll find it. It’s mainly trial and error.

Best wishes

14 09 2011
Andrea Davila

This site is absolutely wonderful because my 2 boys and I all have celiac, plus younger son and I have a severe dairy allergy and I have a severe soy allergy and this wil give me lots of new ideas to try out. Thank you so much.

23 09 2011
garifallia litsa tsiabouris

I looked online for cereal:Coji and Me and was dissapointed to see that they are temporarily closed and looking for someone to take over the business…. 😦

23 09 2011
Camille Bevans

oh no! that makes me sad, I hope they find someone!!

1 10 2011

Recently discovered I am gluten, soy, milk, egg intolerate. Love your website. Thank you for it.

5 11 2011

It was really great to find this site. I have been gluten free for nearly 4 years and am soy and dairy free as well for about a year. I do pretty well with cooking, but it is great to hear of others in a similar boat and new creative recipes.

3 01 2012

Just a quick note about yogurt… My son just went dairy free. He doesn’t really like coconut products. I like the nutritional value of it. We hide coconut milk in his chocolate milk. We combine almond, coconut, and hemp milk with cocoa powder and a little sweetener. Yes it is a little bit of work, but well worth him easily getting his calcium.

To the point, Amande almond yogurt is delicious. He tries to eat a couple a day if he can get away with it. I thought you would be interested, it is gluten free, dairy free, soy free and non gmo and of course delicious. 🙂

8 02 2012

You can get organic soy-free eggs now from Jeremiah Cunningham’s World’s Best Eggs at Whole Foods Market in Texas, Arkansas, Louisiana, and Oklahoma!

3 05 2012

Thanks for the creation of this site!

29 10 2012

Hi there, the whole thing is going nicely here
and ofcourse every one is sharing information, that’s actually excellent, keep up writing.

28 11 2012

Aw, this was a really nice post. In thought I would like to put in writing like this additionally – taking time and precise effort to make an excellent article… however what can I say… I procrastinate alot and not at all appear to get something done.

18 06 2013
Nicholas Oakley

Hey Camille

Love your site. I thought I was the only vegan gluten and soy free person on the planet!

I have a question for you – above you recommend Bob’s Red Mill Hearty Wholegrain Bread Mix. What do you use instead of eggs?



20 06 2013

Hi Nick,

Ground flaxseed and water (1T flaxseed to 3T water) works great. If I’m lazy I don’t even grind it and it still works perfectly. Also Chia seed works equally well (same proportions). Happy cooking!

20 06 2013
Nicholas Oakley

Thank you so much!

8 07 2013

This reference is really awesome. I have allergies to wheat, gluten, soy, and a bunch of other things that make going meatless a challenge and this list is a good reference. Too bad there isn’t more out there :/

14 07 2013

Actually I think there is probably a lot more out there these days. I made this list three years ago and then left the country so it is a bit out of date. I am working on updating it, but am a bit slower since I no longer work at a Natural Foods Store.

14 07 2013

Oh, wow, did NOT check the date on that post, silly me. I remember eating a store-bought black bean burger I really liked at a friends BBQ, and after some bloating and a pimple or two, I realized there was wheat in it (sadness). It just sucks to have to make things at home most times.

25 05 2014
gluten free society review

This chili is great for freezing in individual serving containers and then heating in the microwave for a
nice hot lunch. She provides useful advice on such things as gluten-free
baking flour, in detail, to communicate her full knowledge.

If one is keen to try bbq chicken recipe, he should try grilled corn on the cob, grilled veggie burgers or even grilled pineapple with coconut.

30 07 2014

Thank you SO much for this awesome list…rock on my fellow soy free vegan

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