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.

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

What easier way to ease into a plant-based diet than with a delicious nutrient-filled smoothie?

You should find all the ingredients for this smoothie at your local supermarket and health & supplement store.

Even if you decide that switching to a vegan diet full-time isn’t for you, this is a glorious way to sneak in those much-needed vitamins and nutrients.

2. Mediterranean pasta salad

The benefits of the Mediterranean diet are well-documented. Whilst not necessarily vegan, there is an emphasis on eating fresh fruit, whole grains, plant foods, olive oil and beans, whilst limiting dairy, meat and sugar.

All good foods to support fertility, and useful things to be incorporating into your life whilst TTC (if structured correctly). This recipe includes some common ingredients you’re likely to have in your cupboard, to create a unique dish full of vitamins and nutrients.

Another benefit of this recipe is being able to let your mind drift off. Shut your eyes and imagine you’re sitting at a charming beachside restaurant in Greece, Italy or perhaps southern France.

Slightly tongue in cheek, but it’s important not to understate the impact a positive change in diet can have on your mental wellbeing.

Method

1. Cook pasta in boiling water with salt 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 Greek 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.

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

7. Garnish with chopped parsley if desired, season to taste, and enjoy!

3. Green tacos

These tacos are wonderfully indulgent and taste truly authentic. This recipe also gives a great introduction into some vegan combinations that can be used over and over again. It’s high in protein, includes an array of vitamins and nutrients and is surprisingly light!

Feel free to switch the lettuce leaves for standard tortilla wraps or turn it into a salad.

Whilst there is a lengthy list of ingredients there, let your creativity flow! This meal is great when trying to get rid of leftovers or clearing out the fridge for the next big shop.

Method

1. Cook the lentils – Follow 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!

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

4. Add the lentils and all the toasted walnuts into a food processor and pulse until it resembles taco meat/mince. 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 8 tacos out of the ingredients.

More vegan fertility recipes

Here are a couple more indulgent vegan treats that our readers love:

Vanilla Peanut Butter & Cacao Chip Bliss Balls

Pumpkin and Coconut Curry

If you’re vegan or thinking about making the transition, it’s extremely important that you work with a nutritionist to ensure you meet your dietary needs and optimise your chances of healthy conception.