15 Plant-Based Recipes Rich in Vitamin B3 (Niacin)

Vitamin B3, also known as Niacin, plays important roles the functioning of the nervous system, digestive system, and healthy skin! Therefore, it is important to consume a wide variety of plant foods that are rich in Vitamin B3, such as brown rice, legumes, nuts and seeds, and bananas. Here are 15 delicious recipes you can try to ensure that you are getting enough Niacin in your diet!

1. Brown Rice Pizza Crust

Source: Brown Rice Pizza Crust

2. Rice and Bean Burgers

Source: Rice and Bean Burgers

Were you searching for an IBS-friendly Veggie Burger? Well, you’ve come to the right place! These low FODMAP Rice and Bean Burgers by Stefani Weiss are vegan, loaded with nutritious ingredients, and easy to digest. Plus, it’s so flavorful with meaty texture and consistency.

3. Macrobiotic Brown Rice Arame

Source: Macrobiotic Brown Rice Arame

If you’re unfamiliar with macrobiotic food, it originated from Japan and has a strong sea vegetable and fermented soy and vegetable base. In this simple recipe, short grain brown rice is combined with arame, a type of Japanese kelp, savory onion, nutty sesame seeds, carrot, and is finished with a drizzle of salty tamari. This comforting Macrobiotic Brown Rice Arame by Michael and Masa Ofei will keep you full, yet it won’t make you feel weighed down.

4. Banana Nut Protein Bars

Source: Banana Nut Protein Bars

These Banana Nut Protein Bars by Tara Sunshine make a super tasty and satisfying snack or dessert, yet they’re healthy enough to eat for breakfast!

5. Strawberry Banana Baked Oatmeal

Source: Strawberry Banana Baked Oatmeal

Enjoy oatmeal on the go with this simple Strawberry Banana Baked Oatmeal by Kat Condon! Gluten-free, dairy-free, vegan, and refined sugar-free, these oatmeal cups are the perfect grab-and-go breakfast.

6. Garlicky White Bean Avocado Toast with BBQ Drizzle

Source: Garlicky White Bean Avocado Toast with BBQ Drizzle

This Garlicky White Bean Avocado Toast with BBQ Drizzlerecipe by Jean Sebestyen truly has it all in a great snack package! Healthy fat from avocado and olive oil, protein from beans and hemp seeds, and a host of flavors from garlic, herbs, and spices!

7. Instant Pot Black-Eyed Peas Texas Caviar

Source: Instant Pot Black-Eyed Peas Texas Caviar

Got an instant pot burning a hole in your cabinet? This Instant Pot Black-Eyed Peas Texas Caviar recipe by I Love My Instant Pot is a great legume-based protein-rich recipe to serve at a social function.

8. Spaghetti Squash with Lentil Marinara

Source: Spaghetti Squash with Lentil Marinara

This Spaghetti Squash with Lentil Marinara recipe by Susan Edelman is the perfect lentil-based, protein-rich meal for the entire family. Incredibly flavorful and wonderfully rich!

9. Kidney Bean and Lentil Curry

Source: Kidney Bean and Lentil Curry

Lentils are one of the most common plant-based foods to find alongside curry dishes. This Kidney Bean and Lentil Curry recipe by Maria Koutsogiannis is a wonderful take on traditional curry. Plus, it’s incredibly loaded with powerful protein from both lentils and kidney beans!

10. Harvest Cashew Soup

Source: Harvest Cashew Soup

The cashews add some creaminess so you can do without dairy cream. The ginger gives this soup a little bit of a kick which is perfect when you need a warming meal. This Harvest Cashew Soup by Annabelle Randles is a warming blend of carrot, apple, curry, cashews, and ginger. Smooth and velvety, it is delicious with some crusty gluten-free bread.

11. Spicy Peanut Noodles

Source: Spicy Peanut Noodles

We’ve been obsessed with knife-cut noodles since being introduced to them through social media. Maybe you’ve seen videos of chefs effortlessly slicing noodles off a big block of dough directly into a pot of boiling water. These famous Asian noodles are prized for their texture, which is chewy but soft. When shopping for them in markets or online, look for dao xiao mian, knife-cut noodles, or knife-shaved noodles. These Spicy Peanut Noodles by Tiffani Thompson and Larone Thompson are creamy, crispy, tangy, and spicy. In this case, the chili crisp is not optional! Swap the regular sesame oil for sesame chili oil if you want to dial up the heat even more. Reprinted with permission from Noodle Worship by Tiffani & Larone Thompson. Page Street Publishing Co. 2022. Photo credit: Becky Winkler.

12. Thai Veggie Wraps With Spicy Peanut Sauce

Source: Thai Veggie Wraps With Spicy Peanut Sauce

These Thai Veggie Wraps With Spicy Peanut Sauce by Rene Barker make a simple and delicious lunch, snack, or dinner. Crisp broccoli slaw, fresh spinach, sweet bell peppers, and fresh cilantro are packed into a wrap and served with a side of creamy, spicy peanut sauce. Perfect for school or lunch!

13. Easy Spicy Peanut Tofu Bites

Source: Easy Spicy Peanut Tofu Bites

People who don’t like tofu have never tried these Easy Spicy Peanut Tofu Bites by Robin. Seriously, these are addictive in the best way possible. You can throw these in pretty much any dish and make it ten times better. Or eat them alone! Whatever suits your fancy. Nothing is wrong when it comes to eating these – crispy on the outside, softer on the inside, and exploding with melting peanut flavor.

14. Cheesy Mac n Yeast

Source: Cheesy Mac n Yeast

This Cheesy Mac n Yeast by Lee Khatchadourian-Reese is not only super yummy, but super easy to make! And nutritional yeast in this recipe adds the perfect amount of cheesiness!

15. Roasted Broccolini

Source: Roasted Broccolini

This Roasted Broccolini by HeeJee Lee seasoned with delicious cashew-nutritional yeast flavoring. For a nut-free version, substitute cashew nuts with hemp seed. Even kids would love it. Broccolini is superior to broccoli––it holds its texture and crunchiness so much better after being cooked and the bushy head holds so much spice without becoming mushy.

Easy Ways to Help the Planet:

• Eat Less Meat: Download Food Monster, the largest plant-based Recipe app on the App Store, to help reduce your environmental footprint, save animals and get healthy. You can also buy a hard or soft copy of our favorite vegan cookbooks.
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