Sweetgreen · Burrito Bowl
Sweetgreen Harvest Bowl: Vegan Swap (~675 cal)
By Alec Zakhary
A vegan Sweetgreen Harvest Bowl swaps chicken and goat cheese for roasted tofu — about 675 cal, 24g protein, 34g fat, 55g carbs. Lower protein than the original (37g); double the tofu or add chickpeas to match. Pesto vinaigrette isn't vegan; balsamic is.
| Macro | Per serving | Per 100g | % DV |
|---|---|---|---|
| Protein | 24.0 g | 5.2 g | 48% |
| Carbs | 55.0 g | 12 g | 20% |
| Fat | 34.0 g | 7.4 g | 44% |
| ↳ Saturated fat | 4.0 g | — | 20% |
| Fiber | 11.0 g | — | 39% |
| Sodium | 600 mg | — | 26% |
Daily-value percentages reference a 2,000-calorie diet (FDA 2020).
What customer reports show
Beyond the brand-claimed numbers, here's what aggregated customer reports and independent investigations turned up:
- Sweetgreen's only vegan-as-is bowl is the Shroomami — every other bowl, including Harvest, needs modifications. Per VeggL's 2024 vegan options guide, that means swapping chicken for tofu/chickpeas and removing goat cheese.
- Chicken in the standard Harvest Bowl contributes ~155 cal and 25g protein; removing it alone drops protein from 37g to about 12g — tofu (130 cal / 6g protein) only partially makes up the gap.
- The Pesto Vinaigrette dressing contains parmesan and is NOT vegan — balsamic and miso-sesame ginger are the safer vegan dressing choices, per Go Dairy Free's allergen guide.
- Adding chickpeas alongside tofu (or doubling tofu) is the easiest way to bring vegan protein back to ~35g — chickpeas add ~120 cal and 7g protein per portion at no upcharge.
My take
Harvest Bowl vegan = chicken + cheese out, tofu in (~675 cal, 24g protein). Double the tofu or add chickpeas to hit 35g+ protein — otherwise it's salad calories without satiety.
Frequently asked questions
How many calories in a vegan Sweetgreen Harvest Bowl?
About 675 calories with the standard vegan swap (kale, wild rice, sweet potato, apple, almonds, brussels sprouts, roasted tofu, balsamic vinaigrette — no chicken, no goat cheese). Macros: 24g protein, 34g fat, 55g carbs (44g net after fiber). Without tofu (just removing chicken + cheese) it's 545 cal but only 12g protein.
What does Sweetgreen offer for vegan protein on a Harvest Bowl?
Three options: roasted tofu (130 cal / 6g protein per portion — most common), chickpeas (~120 cal / 7g protein, often called "crispy chickpeas"), or lentils where available. You can stack two — double tofu, or tofu + chickpeas — at no upcharge to bring protein up to 30-35g.
Is the Sweetgreen Harvest Bowl naturally vegetarian or vegan?
It's neither by default. The standard Harvest Bowl contains blackened chicken (not vegetarian) and goat cheese (not vegan). For vegetarian, just remove the chicken (sub tofu or chickpeas). For vegan, also remove the goat cheese. Both modifications are at no upcharge.
Which Sweetgreen dressings are vegan?
Per Go Dairy Free's allergen guide, balsamic vinaigrette and miso-sesame ginger are vegan. Pesto vinaigrette contains parmesan and is NOT vegan. Caesar dressings (where offered) contain anchovy and are not vegetarian. Always verify on Sweetgreen's app — recipes change.
How does the vegan version compare to the standard Harvest Bowl?
Standard: 760 cal / 37g protein / 39g fat / 54g carbs. Vegan with tofu: 675 cal / 24g protein / 34g fat / 55g carbs. Lower calories and protein, similar carbs and fat. The vegan version saves you 85 cal but loses 13g protein — fiber stays the same (~10g).
Sources
- Brand Sweetgreen official menu
- Brand Sweetgreen Nutritional Binder (PDF)
- User VeggL — Vegan Options at Sweetgreen (2024 guide)
- User Go Dairy Free — Sweetgreen dairy-free guide with vegan notes
- User FatSecret — Sweetgreen Roasted Tofu nutrition
- User MyNetDiary — Sweetgreen Custom Salad Roasted Tofu
- User Carb Manager — Sweetgreen Roasted Tofu carbs
- User Gastronotherapy — Vegetarian/vegan Sweetgreen Harvest Bowl copycat
- User MyNetDiary — Sweetgreen Harvest Bowl baseline (760 cal, omnivore)
- USDA USDA FDC — Tofu, raw, firm (cross-ref for tofu macros)