What is the Pegan Diet? Get Started with 3 Pegan Diet Recipes

By: Mike Dunn | Segun Oduolowu Posted: 10:36 AM, Mar 26, 2019 Updated: 11:34 AM, Mar 27, 2019

Food mashups are always fun – but what is the pegan diet? Welp, it combines paleo with the vegan diet. And according to Dr. Mark Hyman, a famous bestselling author – that makes you a pegan! Certified health coach Lindsay Hunt dishes some details of the diet and shares three delicious pegan diet recipes.


What is the Pegan Diet?


If you’ve been asking yourself what is the pegan diet?, we’ve got you covered! Its creator Dr. Mark Hyman says the pegan diet combines the benefits of protein and good fats from paleo with vitamins and minerals from eating vegan.


1. Veggie-Loaded Breakfast Frittata

To get your protein and nutrients, start with a veggie-loaded breakfast frittata. Lindsey diced an assortment of veggies like red onion, broccoli and bell peppers. She mixes in spinach and sautés it for a few minutes. Then scramble some eggs and pour it over the veggies and let it cook for a few minutes. After sprinkling in some sheep feta cheese, pop the pan in an oven set to broil for a few minutes, then serve. This is one of those pegan diet recipes that’ll help leave you satiated all day!




6 eggs

Assortment of colorful veggies

Fresh herb like dill

Handful of feta or goat cheese

Sea salt, black pepper, chili flakes




Preheat broiler.

In a 10-in. ovenproof skillet, sauté veggies in 2 tbsp of oil until the vegetables are tender.

In a bowl, beat eggs, salt and pepper; pour over vegetables.

Cover and cook for 7-8 minutes or until eggs are nearly set.

Broil 6 in. from the heat for 2 minutes or until eggs are set on top. Cut into wedges.


2. Greek Roasted Veggies Over Cauliflower Rice

Next on our list our list of pegan diet recipes is one that’s perfect for lunch or dinner: Greek roasted veggies over cauliflower rice. What makes this dish paleo is that the veggies serve as a swap for the grains. Chop your veggies and drizzle avocado oil on top with sea salt and pepper. Mix well and toss ’em in the oven. Then prep the cauliflower rice in instant pot. Spoon the rice into a bowl and cover with the veggies.




1 green and red bell peppers

1 red onion

1 eggplant

1 zucchini

Handful of grape tomatoes

Extra virgin olive oil or avocado oil

18 oz. frozen grated cauliflower rice

Fresh parsley


Garlic (fresh or powder)

Red pepper hummus




Preheat oven to 400°F.

Line a baking sheet with parchment paper and spread diced veggies across it in one single layer.

Toss with extra-virgin olive oil, sea salt, and black pepper. Bake for 45-50 minutes, or until veggies are soft and start to blister.

Whip out your Instapot, put your riced cauliflower in the pressure cooker, add 1 cup water or broth and stir.  Add in seasonings. After stirring, secure the lid. Press manual. The pressure level should default to high pressure, but double check to make sure. Set it to cook for one minute. Once done cooking, quick release to let out the pressure. Fluff with a fork.

Place cauliflower rice in a bowl and mix in fresh dill. Layer roasted veggies on top. Top with a delicious scoop of hummus!


3. Cacao Superfood Chia Pudding

Our last of pegan diet recipes – cacao superfood chia pudding. Lindsay says chia seeds are high in protein and fiber, making them great for the vegan diet to get their protein. Plus, the raw cacao powder and cacao nibs contain 40 times the antioxidants compared to blueberries. Mix your chia seeds and cacao powder with macadamia nut milk, then put it in the fridge for four hours. Before you serve it, sprinkle the pudding with cacao nibs and coconut flakes.




1 1/4 c. non-dairy milk

1/4 c. chia seeds

3 tbsp raw cacao powder

Pinch of Himalayan sea salt

1 tbsp maple syrup or honey

Toppings: caca nibs, coconut flakes




Add all of the ingredients to a large glass jar with a cover, give it a quick stir, then put the lid on.

Wait a few minutes, vigorously stir again until well mixed

Refrigerate until very thick and pudding-like, at least 4 hours or overnight, stir a few times.

Serve chilled and top with cacao nibs and unsweetened coconut flakes.


If you’ve been wondering what is the pegan diet, now you’ve three tasty pegan diet recipes to incorporate into your diet.


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