If you're new to the vegan lifestyle, you may be wondering about the best vegan meat substitutes. These foods mimic the texture and flavor of meat but are entirely made from plants!
You don't have to be vegan to use vegan meat alternatives. If you want to eat less meat for health, environmental, or moral reasons, these are a great option. Plus, they can be just as tasty and satisfying as the real thing!
As someone who has adopted the vegan lifestyle for more than half a decade, I have quite a bit of personal experience in this regard. So let's take a look at the 9 best vegan meat alternatives that you need to try!
9 Best Vegan Meat Substitutes You Need to Try
1. Tofu
If you're new to vegan cooking, tofu is likely the first meat substitute you'll encounter. Made from soy milk, tofu is a versatile ingredient that can be used in a variety of dishes, from desserts to stir fries, like this harissa tofu cubes.
One of the great things about tofu is its ability to absorb flavors. It's like a blank canvas waiting for your creative touch. Marinate it, grill it, bake it, or scramble it - the possibilities are endless.
For those who are not fond of its soft texture, you might want to try firm or extra-firm tofu. These types hold up better in cooking and can give a more meat-like texture.
Plus, tofu is not just a meat substitute but a protein powerhouse. It's packed with all nine essential amino acids, making it a complete protein source. Plus, it's low in fat and high in calcium and iron.
2. Soy Protein
Soy protein is another great option. It's high in protein and rich in essential amino acids, which makes it a complete protein source - something that's incredibly important for vegans.
We've already mentioned one form of soy protein above, aka tofu, but there are many other ones as well including textured vegetable protein or TVP.
It's great for mimicking the texture of ground meat so you can use it in recipes such as chili, tacos, or even spaghetti bolognese.
3. Tempeh
Tempeh is a plant-based protein source that comes from Indonesia and is prepared from fermented soybeans.
The fermentation process gives tempeh its unique, nutty flavor and makes it easier for our bodies to digest and absorb the nutrients.
One of the great things about tempeh is its versatility. It's firm texture holds up well in a variety of dishes, from tacos to stir-fries and sandwiches, and it readily absorbs the flavors of the ingredients it's cooked with.
To prepare tempeh, you'll first want to steam or simmer it for about 10 minutes. This step helps to soften the tempeh and allows it to better absorb marinades or sauces.
After that, you can marinate it, bake it, grill it, or sauté it - the possibilities are endless!
4. Seitan
Seitan is one of the best vegan substitutes that's high in protein and has a texture remarkably similar to meat.
Also known as wheat meat or wheat gluten, Seitan is made by washing wheat flour dough with water until all the starch granules have been removed, leaving the sticky insoluble gluten as an elastic mass, which is then cooked before being eaten.
Seitan is incredibly versatile and can be used in a variety of dishes. You can grill it, sauté it, and even fry it. It's perfect for making vegan versions of classic meat dishes like stir-fries, stews, and barbecues.
Plus, it's a great source of protein, iron, and calcium, making it a nutritious choice for those on a plant-based diet.
However, it's important to note that Seitan is not suitable for those with celiac disease or gluten sensitivity. Always check with your healthcare provider if you have any dietary restrictions or allergies.
5. Beans
There's a good reason why beans are an important part of many vegan diets. Besides having a lot of protein, they also have a lot of fiber, iron, and complex carbs. Because of this, they are one of the best vegan meat substitutes for people who want to eat a healthy, balanced diet.
You can choose from a huge number of different kinds of beans, each with its own taste and texture. For example, black beans are great for making burgers or balls that look like meat. They are dense and taste a little sweet, which goes well with many different spices and herbs.
But chickpeas can be used in a lot of different ways. They make a crunchy snack when roasted, a creamy hummus when blended, and they taste great in salads and soups. They have a nutty taste that is easy to improve by adding your favorite spices.
Another great choice is kidney beans. They're often used in chili dishes, but you can also mash them up and use them as the base for vegan meatloaves or patties.
6. Lentils
We can't talk about vegan meat substitutes without mentioning lentils! These tiny, disc-shaped beans are very healthy and an essential part of many vegan diets. They are a great plant-based meat alternative because they are high in protein, fiber, and many other important nutrients.
When you know how adaptable lentils are, it's easy to love them. There are many ways to use them, from salads to hearty soups and stews, and even as a meat substitute in veggie shepherd's pie or lentil loaf.
They taste rich and earthy, and when cooked right, they can taste like meat in terms of flavor. For some tasty lentil recipes, you need to try my vegan lentil tacos or this delicious lentil pasta recipe.
7. Mycoprotein
Another great plant-based meat alternative is mycoprotein, which is high in protein and fiber. It comes from a type of fungus that is fermented and then turned into an ingredient that can be used in many different meals.
One of the great things about mycoprotein is its texture. For veggie stir-fries, stews, and even burgers, it's a popular choice because it tastes and feels like chicken or pork. It's also low in calories and fat, making it a good choice if you're trying to eat healthy.
You can cook with mycoprotein the same way you would with meat. You may rub it with spices, cook it, bake it, or stir-fry it. The possibilities are endless. Just make sure to season it well, because mycoprotein takes on the tastes of the ingredients it's cooked with.
8. Jackfruit
Jackfruit is a great vegan meat substitute that can be used in many different ways and is full of nutrients. Cooking this tropical fruit makes it feel like pulled pork, which is why it's a popular choice for vegan tacos, sandwiches, and barbecue dishes.
If you want to use jackfruit instead of meat, you should use young, green jackfruit that is either fresh or canned. When it's fully grown, jackfruit tastes sweet, which doesn't work well with spicy foods.
You can use a fork to shred young jackfruit to make it look and feel like the texture of chopped meat.
The fact that jackfruit takes on the flavors of the sauces and spices it's cooked with is one of the best things about it as a meat replacement. So feel free to use your spices in any way you like!
Cook it with barbecue sauce for a pulled pork sandwich without meat, or mix it with taco spices for a taco night without meat.
9. Pea Protein
Pea protein is a healthy vegan meat alternative that has been becoming more popular over the past few years.
It is made with low-fat yellow split peas that are high in protein and fiber. Because of this, pea protein is a great choice for people who want to eat healthy food and enjoy tasty meals.
One of the best things about pea protein is its texture. It has a satisfying, meaty texture when cooked, which makes it great for making vegan versions of burgers, meatballs, and stews. It also takes on tastes well, which makes it easy to use in any recipe.
This is also a very easy way to cook legumes. You can buy it as a powder and then mix it with water to make a dough. And you can also then cook and shape it however you like.
Iryna Bychkiv is the founder and writer of the culinary website Lavender & Macarons, where she shares clean, European-inspired recipes that are delicious, easy to prepare, and made with wholesome ingredients. Iryna loves creating meals that are simple yet healthy and unique, including vegan and vegetarian recipes.
Iryna is also a freelance writer for MSN and Associated Press Wire.
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