Your Whole-Food Vegan Grocery List: Oil-Free Breads, Sauces, and Other Go-To Products

By Courtney Davison,

Last Updated:
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Going plant-based is easier than you’d think, especially once your fridge and pantry are abundantly stocked with healthy vegan foods and staple ingredients. While whole grains, fruits, and vegetables are the foundation of a healthful plant-based diet, that doesn’t mean you have to make everything from scratch. We’ve put together a vegan grocery list of the minimally processed products that the Forks Over Knives team relies on. Read on for the full list of oil-free vegan brands, or click to jump down to a specific category.

Editor’s Note: Companies frequently change their ingredients and recipes. If you see something on this list that is no longer compliant with a whole-food, plant-based diet, please let us know.


Steer clear of excess sodium, fat, and sugar with these healthier takes on baking staples.

Breads and Tortillas

Breads are often loaded with sodium and refined sugar, and some contain whey, a milk derivative. Fortunately, you can find wholesome alternatives at most supermarkets (sometimes in the freezer aisles).


Most store-bought crackers are long on calories and short on fiber and other health-promoting nutrients. Snack smarter with these brands.

Hummus and Dips

Dips are often loaded with oil and sodium, and sometimes they contain dairy. These dips are all low in sodium, free of animal products, and free of oil!

Instant Grains

Many manufacturers add oil, salt, and animal-derived ingredients (such as chicken fat) to pre- or par-cooked grains. These products keep it simple.

Nondairy Milks

When it comes to plant milks, the fewer ingredients, the better, so shop accordingly. These are some of our favorites, organized by type.


Oat Milk

Nut Milks

Tofu Products

It's a good idea to choose organic when buying tofu because you'll avoid exposure to glyphosate, a concerning pesticide that is heavily used in conventional and  GMO soy farming. Below are a few tofu brands we like. To learn more about different varieties of tofu and how to use them, check out our Ingredient IQ: Tofu guide.

Sauces, Condiments, and Broth

While some of the sauces on this list are less pure than homemade, they are all vegan, oil-free, and substantially lower in sodium than competing products. And the Worcestershire sauce is vegan.


Keep these salt-free seasoning blends on your spice rack to add flavor without adding sodium.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

This article was originally published on March 3, 2016, and has been updated.

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About the Author

Headshot of Courtney Davison

About the Author

Courtney Davison

Courtney Davison is Forks Over Knives’ managing editor. A writer and editor on a wide range of subjects, she co-wrote a nationally syndicated advice column from 2016 to 2018 and co-authored the 2018 book Ask Me Anything: A Year of Advice from Dear Annie. She is a longtime vegan and in her free time enjoys trying new recipes and spending quality time with her cats. Find her on LinkedIn.
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