Healthy Vegan Hamburger Helper

my vibes are comfortable and cozy on this rainy florida day, which means food to match! my Healthy Vegan Hamburger Helper is honestly pretty revolutionary when it comes to veganizing non-vegan dishes along with making them healthier.

perhaps you have tried hamburger helper before, and perhaps not.

personally, i ate it probably a handful of times when i was younger-talking grade school here.

whether you ate it or not, loved it or hated it, my version is here to impress and take flavors to a new level.

alright, so the sauce is what makes this dish good, it HAS to be good + packed with flavor.

there’s lots of routes you could take when it comes to making the base. anything from tofu, to cashews, potatoes, carrots, parsnips and more.

i went with parsnips this time because they’re so good for you and i LOVE the flavor.

if you are not a fan, you can always replace them with potatoes or sweet potatoes, either would be a great replacement.

whatever you use, you’re going to have to boil the root vegetable first. whether that be potatoes or parsnips, you have to boil them until super tender.

the whole process is extremely easy. after you boil the parsnips, you can add all sauce ingredients to a blender.

separately, you can cook pasta of your choosing and also sauté onions, tomatoes and your vegan beef alternative.

some recipes call for cooking everything at once in a large pot, but personally, i like this way better. the noodles are fully cooked through and it’s easy.

when it comes to the meat alternative you use, there are two brands that i recommend.

first, if you can get your hands on Trader Joe’s turkey less patties, that would be the best choice.

my second choice would be the meatless farm co. ground meat, which you can definitely find at Whole Foods.

just check their store locator to see where you can purchase. both of these brands work excellently in this dish in terms of taste and texture.

a straight up veggie burger is something you don’t want to use. texture is important here!

mmm the sauce is SO creamy and tasty, honestly could eat it by the spoonful haha.

if you love my Healthy Vegan Hamburger Helper recipe, then check out these other recipes from my blog!

Easy Vegan Pumpkin Pasta Sauce

8 Ingredient Sun-dried Tomato Pasta

Greek-Style Easy Pasta Salad

The Best Vegan Taco Pasta Salad

Vegan Tzatziki Pasta Salad

Delicious Chard and Kalamata Olive Pasta

Semi-Homemade Vegan Pasta Bake

Vegan Greek Village Pasta Salad

here’s everything you need to make Healthy Vegan Hamburger Helper

  • 1 lb pasta of choosing

  • 3 vegan burgers

  • 12 ounces tomatoes

  • 1 small onion

  • extra virgin olive oil

  • garlic cloves

  • nutritional yeast

  • parsnips or potatoes

  • tamari

  • ketchup

  • dijon mustard

  • dairy free plain unsweetened almond milk

  • hot sauce

  • onion powder

  • chili powder

  • sea salt and pepper

are you going to make my Healthy Vegan Hamburger Helper?

if you make one of my recipes, i would LOVE to see your creation! be sure to leave a review in the comments section, it is so appreciated and helps my small business. 

also, you can follow upbeetandkaleingit on InstagramPinterest, and Facebook for more vegan recipes!

do you want to save this recipe for later!? you can add the recipe to your recipe board on Pinterest!

it brings me so much happiness to see your beautiful recreations on Instagram :). tag me so that i can see and repost your food on my stories!

Healthy Vegan Hamburger Helper

Recipe by MaryCourse: Lunch & Dinner, Main Dishes, PastaDifficulty: Easy


Prep time


Cooking time



yields 4-5 servings


  • 1 lb pasta of choosing (used brown rice)
  • sauce
  • 4-5 large parsnips peeled and cut into slices (or two medium large potatoes)

  • 1/4 cup nutritional yeast

  • 1/2 tbsp dijon mustard

  • 1 tsp hot sauce

  • 1/4 cup ketchup (used unsweetened)

  • 2 gloves garlic

  • 1 tbsp tamari

  • 1/3 cup dairy free plain unsweetened milk

  • 1 tsp onion powder

  • 1 tsp chili powder

  • sea salt and pepper to taste

  • filling
  • 3 crumbled vegan burgers (see text for recs)

  • 12 ounces tomatoes cut into small pieces

  • 1 small onion diced

  • 3 tbsp extra virgin olive oil


  • sauté the onions in olive oil for 3 minutes on medium high heat. then, add the tomatoes and crumbled vegan burgers and cook another 8 minutes then turn off the heat.
  • boil the parsnips for 15 minutes until very tender and easily pierced with a fork. add to a blender with the other sauce ingredients.
  • blend until a smooth consistency and add to the filling. cook pasta according to the package directions until al dente.
  • then, add the pasta, turn the heat onto low and mix everything + warm through for a couple of minutes.
  • store in the fridge in an airtight container and enjoy!

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hi, i'm mary!

I create vegan recipes using real foods that will nourish both your body and soul.

Here, you’ll find everything from scrumptious desserts to savory and nourishing comfort food. Thank you for being here and I hope you enjoy my delicious creations!

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