What are the best high calorie vegan foods? There are so many to choose from, but this article dives into some of our favorites. These foods are jam packed with calories to help you gain weight as a vegan.

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Table of Contents:

• Vegan Foods Weight Gain Diet
• Why Would You Need to Gain Weight as a Vegan?
• Best High Calorie Vegan Foods
• Best High Calorie Vegan Foods PDF
• High Calorie Smoothies for Vegan Weight Gain
• High Calorie Vegan Foods Recipes
• High Calorie Vegan Foods Conclusion

Vegan Foods Weight Gain Diet

At The Geriatric Dietitian we talk a lot about high calorie foods to promote weight gain. Many of the foods or recipes we cover include dairy – especially our High Calorie Shakes e-Cookbook.

While these foods are great high calorie options, not everyone eats animal products.

I wanted to make sure adequate information is provided for a vegan weight gain diet. This way, no one who needs to gain weight is left out when it comes to high calorie food recommendations.

Why Would You Need to Gain Weight as a Vegan?

I cover in depth, the risk of unintended weight loss in older adults and why it must be stopped in my other articles on this website, so I won’t go into it too much here.

But in a nutshell, stopping unintended weight loss and promoting healthy weight gain is important for maintaining health and independence.

The way to gain weight as a vegan is to eat more calories. Foods high in fat have the most calories per volume of food. Many of our top high calorie vegan foods are high in heart healthy fats!

Best High Calorie Vegan Foods

Here are our top picks for high calorie vegan foods! Please read the nutrition facts label for the foods you are consuming, as the individual calorie count may vary by product. These high calorie vegan foods are listed in no particular order. Calorie totals are from FoodData Central.

Whole Wheat Bagel

Whole wheat bagels are a versatile and nutritious food choice.

Packed with complex carbohydrates, protein, and fiber, they provide a sustained energy boost and promote satiety.

One whole wheat bagel is about 262 calories – before any toppings are added.

Increase your calories even more by pairing your bagel with high calorie toppings like cream cheese or butter.

For a vegan-friendly options, consider topping your bagel with avocado, nut butter, or a fruit spread.

Dark Chocolate

Dark chocolate is packed with calories, making it a great option for those seeking a high-calorie, plant-based snack.

A typical 100-gram bar of dark chocolate contains around 500-600 calories, primarily derived from healthy fats and carbohydrates.

Beyond its calorie content, dark chocolate offers a range of health benefits.

It’s rich in antioxidants, particularly flavonoids, which have been linked to reduced inflammation, improved heart health, and lower blood pressure.

Additionally, dark chocolate contains minerals like iron, magnesium, and copper, essential for various bodily functions.

Agave

Sweets are high in calories and can add an extra boost of tastiness to a dish.

Agave provides approximately 240 calories per ¼ cup serving.

Add agave to hot tea to increase calories and fluid intake.

Agave can also be easily added to desserts, hot cereal, smoothies, or even in entrée dishes.

Avocado

Avocados are an excellent source of calories and heart healthy monounsaturated fats.

They are versatile in their use and can be added to any dish or incorporated into smoothies.

Or you can simply cut them in half and eat them with a spoon!

Topping with spices or herbs can add a fun touch to a plain avocado.

Avocados provide approximately 240 calories in a 1 cup serving.

Coconut Cream

Coconut cream is a canned coconut variety that provides approximately 240 calories per ½ cup serving.

While coconut is high in calories, coconut cream can be a little easier to incorporate coconut into other foods.

Add coconut cream to oatmeal, soups, entrees, smoothies, and even desserts.

Any version of coconut can be added to pack in some extra calories to a high calorie vegan meal.

Olive Oil

Plant based oils are a great way to add extra calories into the diet.

A classic favorite is olive oil due to its high heart healthy fat content.

Olive oil provides approximately 238 calories per 2 Tbsp serving.

Use olive oil when cooking vegetables or other foods in a frying pan. Add it to sauces, noodle dishes, or even salads.

Substitute other vegetable oils for olive oil, including canola oil, corn oil, peanut oil, avocado oil, etc.

Macadamia Nuts

Macadamia nuts are a luxurious and nutrient-dense food that can be a great addition to a vegan diet.

These creamy nuts are packed with calories, making them a satisfying and energy-boosting snack.

A small handful of macadamia nuts can provide a significant amount of calories, primarily from healthy fats.  

1/4 cup of macadamia nuts offers 236 calories.

Quinoa

Quinoa provides approximately 222 calories per 1 cup serving.

It has a little more dietary fat than most grains which gives it an extra punch of calories.

And as far as grains go, it’s pretty high in protein! A one cup serving has around 4.4 grams of protein.

Add quinoa to salads, and soups, or enjoy as a side dish or as part of an entrée.

Dried Plums

Dried plums (also referred to as prunes) provide approximately 209 calories per ½ cup serving and are an excellent source of fiber.

If you do not like prunes, you can swap out any other dried fruit option.

The key feature of dried fruit is that when the water is gone, you are getting more of the fruit per volume.

It would take you a long time to eat several pieces of fruit, but a few pieces of dried fruit can be eaten pretty quickly!

Dates

Dates are super sweet and delicious.

In addition to being high in calories they have fiber, potassium, and iron.

Dates provide approximately 207 calories per ½ cup serving. This is approximately 10 dates.

Enjoy dates as a snack or diced and added into dishes such as oatmeal, smoothies, desserts, or entrées.

Check out our high calorie vegan oatmeal recipe towards the end of this article!

White Rice

White rice is a great option to add up on calories.

Serve rice as a side dish, or incorporate it into an entrée. We even have a delicious rice dessert recipe included at the end of this article!

Rice provides approximately 206 calories per cup.

White rice is lower in fiber than brown rice.

But the benefit of this is you don’t get as full as fast… and poor appetite and early satiety (feeling full) can be a struggle with those trying to gain weight.

Walnuts

Walnuts are a great high calorie food! Not only are they jam packed with calories, but they are a great source of heart healthy omega-3 fats.

Walnuts can be eaten as a snack, or added to other foods such as oatmeal, salads, or any dish really!

Walnuts provide approximately 191 calories in ¼ cup serving.

If you have an allergy to walnuts, you can swap walnuts with any other type of nuts. Nuts are all generally high in calories.

For those with difficulty swallowing, nuts can be ground into a powder and incorporated into other dishes.

Peanut Butter

Peanut butter is a staple in many households.

Add peanut butter to oatmeal, smoothies, toast, ice-cream, shakes, fruit, or even just eat it with a spoon!

Peanut butter provides approximately 188 calories in a 2 Tbsp serving.

There are 16 Tbsp in a cup… so you can do the math if you provide more!

If you are allergic to peanuts, swap peanut butter for any other type of nut butter.

Almond butter or cashew butter are some classic favorites.

Seed butters like sunflower seed butter make great substitutes.

Cashews

Cashews are a great nutrient-dense and calorie-dense option for those following a vegan diet.

Just 1/4 cup of cashews offers 186 calories.

They are a good source of protein, fiber, and essential minerals like magnesium, phosphorus, and copper.

These nutrients contribute to overall health and well-being.

Additionally, cashews contain monounsaturated fats, which have been linked to reduced risk of heart disease.  

Sweet Potato

Sweet potatoes are such a versatile and delicious food.

One medium sweet potato offers 172 calories.

One of the key benefits of sweet potatoes is their high fiber content, which promotes satiety and digestive health.

Additionally, they are an excellent source of vitamin A, in the form of beta-carotene, which is essential for maintaining healthy vision and immune function.

Sweet potatoes also contain vitamin C, potassium, and other essential minerals.

Vegetable Oil Spreads

Vegetable oil spreads are made from plant-based oils like soy, peanut, corn, safflower seed, etc.

They are meant to replace butter and/or solid margarine.

A classic example of a vegetable oil spread is Smart Balance.

Smart Balance provides approximately 164 calories in a 2 Tbsp serving.

When purchasing vegetable oil spreads, make sure to avoid products that use the word “light.”

This means less calories and we want the most calories we can get!

Potatoes

A medium potato provides approximately 163 calories.

Enjoy potatoes as a side dish, in soup, or incorporated into an entrée.

Whole, mashed, shredded, or diced… there are many ways to serve a potato.

Adding extra vegetable oil spreads to potatoes makes them higher in calories in extra tasty.

Check out our high calorie vegan mashed potato recipe towards the end of this article!

Tempeh

Tempeh, a fermented soybean product, is a fantastic high calorie vegan food.

It’s packed with protein, fiber, and healthy fats, making it a satisfying and nutritious choice.

A typical 3 ounce serving of tempeh can provide around 161 calories, depending on preparation methods.  

One of the great things about tempeh is its versatility.

It can be marinated, baked, grilled, or fried, making it a perfect ingredient for a variety of dishes.

Whether you’re craving a hearty breakfast scramble, a flavorful stir-fry, or a crispy snack, tempeh can be adapted to suit your taste preferences.

Lentils

Lentils are incredibly versatile and can be incorporated into a variety of dishes, from soups and stews to salads and burgers.

They can be combined with other high-calorie foods like nuts, seeds, or avocados to create hearty and satisfying meals.  

With 153 calories per 1/2 cup serving, lentils can add a calorie boost to any meal!

Oats

One of the key benefits of oats is their high fiber content, particularly beta-glucan, a type of soluble fiber that can help lower cholesterol levels and improve heart health.

Additionally, oats are a good source of protein, which can help you feel fuller for longer.  

A half cup of oats is around 151 calories. To boost the calorie content of your oats even more, consider adding toppings like nuts, seeds, nut butter, or dried fruit.

You can also incorporate oats into smoothies, baked goods, or energy bars.

By customizing your oat-based recipes, you can create delicious and nutritious meals that meet your calorie needs.

Flax Seed

Flax seed is high in heart health omega-3 fats.

Ground flax seed provides 148 calories in a ¼ cup serving.

Add ground flax seed to baked goods, hot cereals, soups, and even smoothies!

Flax seed is also a good source of fiber to aid in bowel health, blood sugar control, and heart health. This is a great add in to most any dish!

Firm Tofu

Just 3.5 ounces of firm tofu provides 144 calories.

By marinating, baking, or frying tofu, you can enhance its flavor and increase its calorie content.

Beyond its calorie content, firm tofu offers a range of health benefits.

It’s a complete protein source, meaning it contains all nine essential amino acids, making it a valuable food for vegans and vegetarians.

Additionally, tofu is low in saturated fat and is cholesterol-free, promoting heart health.

Pumpkin Seeds

Seeds, like nuts, are high in heart health fats.

Pumpkin seeds are also a great source of magnesium.

Pumpkin seeds provide approximately 142 calories per ½ cup serving.

Enjoy them as a snack, mixed with entrees, topped on salads, or added to hot cereal.

Sunflower seeds and pumpkin seed butter are other great alternatives to pumpkin seeds.

Chickpeas

Chickpeas, also known as garbanzo beans, are a versatile and nutrient-dense legume that can be a great addition to a high calorie vegan diet.

While they might not be the highest-calorie food on our list, they are packed with protein, fiber, and complex carbohydrates, making them a satisfying and energy-boosting food.

A half cup of cooked chickpeas typically contains around 132 calories, providing a substantial amount of energy.

Soy Milk

High calorie drinks are a great option to add more calories to the diet.

There are many types of plant-based milk alternatives.

They vary in calorie count significantly between types of milks.

Soy milk and oat milk are some of the highest calorie plant-based milk options.

Soy milk provides approximately 131 calories per 1 cup serving.

This is compared to 37 calories per cup of unsweetened almond milk. Always be sure to read the nutrition facts label for calorie content.

Chia Seeds

Chia seeds, often called “super seeds,” are tiny but mighty.

A serving size of 2.5 tablespoons offers 127 calories – making these seeds a concentrated source of energy.

Packed with fiber, protein, and healthy fats, these little seeds can add a significant calorie boost to your vegan diet.

Sprinkle them on yogurt, oatmeal, or smoothies, or add them to baked goods for a nutritious and calorie-dense treat.

Tahini

Tahini, a creamy sesame seed paste, is a powerhouse of nutrients and calories.

Packed with healthy fats, protein, and fiber, a single tablespoon of tahini can provide around 105 calories.

Whether drizzled over hummus, stirred into soups, added to a chickpea and veggie tray bake, or used as a base for salad dressings, tahini is a delicious and nutritious way to boost your calorie intake.

Best High Calorie Vegan Foods PDF

As promised, your free PDF is here! Click the image below, or High Calorie Vegan Foods to grab your copy today!

High Calorie Smoothies for Vegan Weight Gain

Another great option for high calorie vegan foods are weight gain smoothies! High calorie smoothies for weight gain can easily include plant-based options and be high in calories.

Check out our high calorie vegan Green Smoothie recipe below!

High Calorie Vegan Foods Recipes

Hopefully some of the foods listed above inspired you for some great high calorie vegan meal ideas! If you need some more specific ideas, here are some fun high calorie vegan recipes:

High Calorie Vegan Foods Green Smoothie

Ingredients:

• 1 medium avocado
• 1 cup pineapple
• ½ medium apple
• 1 cup spinach
• 1 cup apple juice

Directions:

1. Add all ingredients to blender.
2. Blend until smooth.

Estimated Calories: 515

High Calorie Vegan Foods Mashed Potatoes

Ingredients:

• 1  ½ medium potatoes, baked
• 3 Tbsp Smart Balance
• 1 clove garlic, minced
• ½ Tbsp. chives, chopped
• Salt and pepper, to flavor

Directions:

1. Add all ingredients except chives to a medium bowl
2. Mash with a potato masher or hand mixer until well mixed
3. Top with chives and serve

Pro Tip: Top with mushroom gravy for even more calories!

Estimated Calories: 490 calories

High Calorie Vegan Foods Oatmeal

Ingredients:

• 1 cup cooked oatmeal
• 2 Tbsp soy milk
• 1 Tbsp Smart Balance
• ¼ cup dates, chopped
• ¼ cup walnuts, chopped
• 2 Tbsp agave

Directions:

1. Add cooked oatmeal to bowl
2. Stir in soy milk and Smart Balance
3. Top with dates and walnuts
4. Drizzle with agave and serve

Estimated Calories: 608 calories

High Calorie Vegan Foods Mango Coconut Sticky Rice

Ingredients:

• 1 cup cooked white rice
• ½ cup coconut cream
• ½ mango, diced
• 1 Tbsp agave

Directions:

1. Add cooked rice and coconut cream to bowl, stir well
2. Add rice mixture to a serving dish
3. Top with diced mango
4. Drizzle with agave

Estimated Calories: 610 calories

High Calorie Vegan Foods Conclusion

I hope that this article gives you some great ideas to get started for providing high calorie foods to those who follow a vegan diet. These foods are great for everyone in need of some extra calories.

Be sure to eat three or more meals per day with high calories drinks and snacks served in between meals.

To learn more about how to gain weight, check out our Weight Gaining SECRETS e-book!

Wishing you all the best!