Vegan fertility recipes – our top 3 summer picks, from smoothies to tacos

Plant-curious while TTC?

If you’re trying to conceive (TTC), overhauling your diet might not just be about nutrition – it can be a way to feel more in control during what can be a very medically-orientated, stressful experience. Vegan fertility recipes need to hit as many nutritional notes as possible, but one thing’s for sure – you’ll be eating the rainbow with almost every bite.

Food should be a source of enjoyment and empowerment, not another pressure point. With the right support – ideally from a qualified nutritionist – making changes to how you eat can be one of the more positive, grounding steps in your fertility journey.

If you’re leaning towards a plant-based lifestyle (or already fully in it), and wondering how it ties into fertility, you’re not alone. A growing number of people are exploring vegan diets for health, sustainability, and yes – fertility benefits.

And, if you’re considering making the switch (or already have), it’s key to make sure you’re covering all the nutritional bases, especially when TTC.

Before you get started, we highly recommend this brilliant deep-dive from our partner and fertility nutritionist, Kirsten Oddy, who answers the big questions:

• Can a vegan diet support fertility?
• Which foods really help when trying to conceive?
• What exactly is a vegan diet – and is it all or nothing?
• How can I optimise my plant-based meals for fertility support?

Have a read and feel confident in your next steps – whether you’re going full vegan or just giving plants a bigger role on your plate.

Now, let’s get cracking with today’s focus – yummy TTC nourishment, powered by plants.

Vegan recipes for fertility – what you actually need to know

We all know that eating a balanced, varied diet is key to feeling good and supporting your overall health. And if you’re following a vegan lifestyle, that can absolutely benefit your fertility too. Think: loading up on fresh fruit and veg, cutting back on ultra-processed snacks, and staying consistent to support a healthy BMI.

But here’s the catch: just going plant-based doesn’t automatically mean you’re making fertility-friendly choices.

Without some proper planning, it’s easy to lean too heavily on refined carbs – like white pasta, bread, and rice – which can actually work against your fertility goals.

As fertility nutritionist Kirsten points out, there are essential nutrients that play a big role in fertility – like B12, choline, iron, and omega-3s – that are mainly found in animal foods. But with the right swaps and smart food choices, it’s totally possible to get what you need on a vegan diet.

Still, we get it – TTC (trying to conceive) comes with its own mental load, and changing up your whole way of eating on top of that can feel a lot.

That’s why we’ve pulled together our go-to vegan recipes that are genuinely simple to make, full of key nutrients, and designed to support your body during your fertility journey.

1. Berry & banana fertility smoothie

Looking for an easy (and tasty) way to lean into a more plant-based diet? This berry and banana smoothie is packed with fertility-friendly nutrients and couldn’t be simpler to make.

All the ingredients can be found at your local supermarket or health food store – no fuss, just goodness.

Even if a fully vegan lifestyle isn’t on the cards, this smoothie is a delicious way to boost your intake of key vitamins and minerals your body (and fertility) will thank you for.

2. Mediterranean pasta salad

The benefits of the Mediterranean diet are well-documented, especially when it comes to supporting overall health and fertility. While not strictly vegan, this way of eating leans heavily on fresh fruit, whole grains, plant-based foods, olive oil, and beans – while limiting refined carbs, processed meat and sugar.

All great things to incorporate into your lifestyle while TTC, especially if you’re being intentional with structure and balance. This Mediterranean pasta salad brings together a few staple ingredients you’re likely to already have in your kitchen, turning them into a nutrient-dense, vitamin-rich dish that’s as satisfying as it is simple.

Another subtle perk? It’s the kind of meal that lets your mind wander. Close your eyes and picture yourself at a laid-back beachside restaurant somewhere in Greece, Italy, or the south of France.

Okay, slightly tongue in cheek – but don’t underestimate the ripple effect a few positive shifts in your diet can have on your mood and mental wellbeing. Sometimes, food really is a bit of a reset button.

Method

1. Cook your pasta in boiling water, according to package instructions.

2. Remove and drain the pasta, add the olive oil to prevent sticking, and place in the fridge to cool.

3. In a bowl, mix the yoghurt, white wine vinegar and Italian seasoning.

4. Strain the chopped tomatoes to release about ½ a cup of liquid. Remove pasta from the fridge and combine remaining tomatoes.

5. Chop the cucumber into cubes and add to pasta along with the garbanzo beans (or chickpeas, if you’re in the UK!)

6. Mix in the vegan yoghurt dressing and give it a good stir.

7. Garnish with chopped parsley (if using), season to taste and enjoy!

3. Green tacos

These vibrant green tacos are indulgent yet surprisingly light, packed with protein, vitamins, and flavour. They offer an easy intro to plant-based combos you’ll come back to again and again, and they taste seriously authentic.

Swap out the lettuce cups for tortilla wraps if you prefer, or toss everything together for a nourishing taco-style salad.

Yes, the ingredient list is a bit long, but that’s part of the fun. This is a perfect clean-out-the-fridge recipe, ideal for using up leftovers and eating the rainbow (a top tip for any fertility diet!)

Method

1. Cook the lentils, following package instructions.

2. Toast the walnuts: Preheat oven to 150 degrees (300 F). Toast them on a baking sheet for 10-13 minutes until golden and fragrant. Keep an eye on them – they burn very easily!

3. Cook pepper and onion in 1 tablespoon of oil until turning translucent (about 15 minutes on a medium heat)

4. Add the lentils and all the toasted walnuts into a food processor and pulse until it resembles taco filling/mince or ground meat. Mix in the oregano, cumin, chilli powder, salt, oil and water until well combined.

5. Take a large lettuce leaf and fill it with your toppings. You should get around 8 tacos out of the ingredients.

More vegan fertility recipes (because you deserve the good stuff)

A couple more plant-based faves our community is loving right now:

• Vanilla peanut butter & cacao chip bliss balls
• Pumpkin & coconut curry

If you’re vegan (or thinking about making the switch) working with a nutritionist on your fertility game plan can be crucial.  They’ll help make sure you’re hitting all the right nutrients to support your body and boost your chances of a healthy conception.