What to Eat Before and After Yom Kippur (Vegan Edition)

Every week (In Real Life) I share plant-based recipes and tips with friends and family. Even though I’ve had some technical bumps with my blog lately, I’m grateful that IRL people are still asking me what to eat—especially around the holidays. I’m sure you’re feeling it too: One chag just keeps rolling into the next!

With Yom Kippur coming up this week, I’d like to share some simple ideas for what to eat before and after the fast. Whether you’re vegan, vegetarian, or just trying to eat lighter and feel better, here’s how to prepare your body for the long day ahead and how to gently reintroduce food when it’s over.

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Before the Fast: Steady, Nourishing Fuel

Before Yom Kippur, you want meals that are filling, hydrating, and gentle on digestion—while also providing steady energy to carry you through.

Easy No-Recipe Options

• Sweet potatoes – baked or roasted, they’re packed with complex carbs and fiber. Sprinkle with cinnamon for extra flavor and blood sugar control.
• Banza chickpea pasta – toss with a little plant-based margarine, salt, and pepper, and sprinkle some Violife shredded parmesan if you’re feeling fancy. Chickpea pasta holds blood sugar way better than white pasta, so you won’t crash before you’ve even gone to bed for the night.
• Coconut Water – this drink will provide you with electrolytes, sans food coloring and corn syrup, unlike the usual energy drinks.

One-Pot Recipe Idea

• Pumpkin Chili – open a few cans, add spices, and you’re done! It’s hearty, hydrating, and full of fiber and protein to help sustain you through the fast. (Recipe below.)

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After the Fast: Gentle & Comforting

After 25 hours without food or water, your stomach needs something soothing but also satisfying. Heavy or greasy foods will only make you feel worse, so this is where plant-based options shine.

My Go-To Break-the-Fast Favorite:

• Vegan Frittata – My guests devour this every year! Simply use Just Egg instead of eggs and soy milk instead of dairy milk. Sauté some veggies (spinach, mushrooms, peppers, onions—whatever you have), season with herbs, pour the mixture on top, and bake like a traditional frittata. It’s nearly impossible to mess up, and it tastes amazing hot or cold.

Pair with a fresh fruit salad, one of my rainbow veggie platters, and maybe some bagels with vegan cream cheese, hummus, and avocado for a healthy break-fast spread that everyone can enjoy. I’ve just discovered McCormick’s Zesty Lemon Finishing Salt as a wow add-on to your Avocado toast with Everything Bagel seasoning.

For a gluten-free bagel option, I order Bedrock Bakers Pagels. You can also buy them at local natural foods stores.

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A Final Word

Whatever you choose to eat, I wish you an easy and meaningful fast. May this Yom Kippur bring renewal, connection, and—most importantly—peace for all, starting with the safe return of the hostages.

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