Vegan Meat: 20+ Plant-Based Meat Alternatives & Substitutes

Vegan Meat Is Often More Environmentally Friendly

Meat alternatives typically require fewer resources to produce than traditional meat products. For example, the Good Food Institute estimates that a popular product such as the Impossible Burger requires 96% less land, reduces greenhouse gas emissions by 89%, and reduces water consumption by 87% compared to a beef burger.

Vegan Meat Alternatives Help Add Extra Veggies Into Your Diet

Choosing vegan meat substitutes is a simple way to add extra veggies to your diet, while still getting much of the nutrition typically found in regular meat (such as protein from beans or lentils). According to the NIH, plant-based diets in developed countries tend to contain all necessary protein and amino acids.

Vegan Meat May Be Easier To Digest

Compared to meat, plant-based meat alternatives can be beneficial to your digestive health. As stated by the NIH, a vegan diet contains more fiber, providing more lactic acid bacteria that provide anti-inflammatory effects and cardiovascular protection.

Vegan Meat May Help Lower Cholesterol & Fat Intake

Vegan meats can contain lower cholesterol and fat levels than regular meat. For example, a single beef patty contains 55mg in cholesterol, while a Boca vegan veggie burger has 0mg in cholesterol. A study conducted by the NIH shows that vegan meats and other plant-based substitutes are lower in total fat, such as saturated fat. In addition, they also offer higher intake in dietary fibers.

Seitan/Vital Wheat Gluten

• Common Uses: Can be used as strips, cubes, or slices as a substitute for lunchmeat, chicken, and beef. It is most commonly sold in a patty or loaf shape.
• Taste/Texture Profile: Seitan more closely resembles meat than other alternatives because of its dense, slightly rubbery texture.
• Nutritional Value: All nine essential amino acids may be present in seitan, which itself is rich in protein. However, it doesn’t contain a lot of lysine, so be certain to include foods high in lysine in your diet, like beans.
• Recipe Inspiration:
  • https://itdoesnttastelikechicken.com/the-quickest-and-easiest-seitan-recipe-vegan-chicken/
  • https://lettucevegout.com/recipes/vegan-meat-seitan-recipe/
  • https://www.nomss.com/sweet-and-sour-seitan/

Jackfruit

• Common Uses: Most often used as a shredded meat substitute, jackfruits can be sliced and used in tacos, “pulled pork” sandwiches, and vegetarian curry.
• Taste/Texture Profile: The texture of jackfruit is similar to pulled pork. Although the fruit has a slightly sweet flavor, you won’t be able to tell the difference if you braise it in the appropriate savory sauces.
• Nutritional Value: Jackfruit has a lot of carbs, but contains very little protein. However, it works as a convincing meat substitute when paired with other high-protein foods.
• Recipe Inspiration:
  • https://ohmyveggies.com/easy-vegan-jackfruit-curry/
  • https://www.kathysvegankitchen.com/bbq-jackfruit-recipe/
  • https://veganpunks.com/chinese-jackfruit-stir-fry/

Mushrooms

• Common Uses: Mushrooms are typically sliced or chopped. Some mushrooms, particularly portobello mushrooms, can be sliced and served like steak or chicken strips.
• Taste/Texture Profile: Mushrooms have an earthy, somewhat woodsy, meaty flavor. One of the foods that contains umami, a savory, brothy flavor that spreads across the tongue and stays in your mouth.
• Nutritional Value: Mushrooms are a healthy meat alternative for those attempting to lose weight, as they are low in calories and rich in fiber.
• Recipe Inspiration:
  • https://rainbowplantlife.com/creamy-vegan-mushroom-stroganoff/
  • https://www.themediterraneandish.com/vegan-shawarma/
  • https://cookingwithayeh.com/fried-oyster-mushrooms-vegan-fried-chicken/
  • https://veganhuggs.com/grilled-portobello-mushroom-steaks/

Chickpeas

• Common Uses: Chickpeas can be used as-is for a crunchy bean type of texture. They can also be coarsely mashed or finely blended. They can also be blended with breadcrumbs for kid-friendly nuggets.
• Taste/Texture Profile: Commonly known to have a soft firmness, you can feel the skin break away from the inner flesh as you chew it. Chickpeas also have a mildly grainy texture and a creamy taste, like cooked potatoes.
• Nutritional Value: Since they contain more protein than other types of meat, chickpeas are an integral part of any diet, along with a considerable portion of iron, and have the calcium content similar to milk. They are also rich in fiber, which makes them filling.
• Recipe Inspiration:
  • https://veganhuggs.com/easy-vegan-chickpea-curry/
  • https://simple-veganista.com/chickpea-tikka-masala/
  • https://www.karissasvegankitchen.com/vegan-chickpea-meatballs/

Soybeans

• Common Uses: Cooked dry soybeans under pressure can provide the same texture as meat and can be used in veggie burgers or vegan chicken nuggets.
• Taste/Texture Profile: Soybean grains have a grassy or beany flavor. However, they are rarely eaten on their own, since they don’t really have their own taste and don’t absorb taste like other beans.
• Nutritional Value: Soybeans are a great source of protein. It is among the few plant foods shown to contain every essential amino acid, much like meat. They are also high in fiber, while having low saturated fat, and are cholesterol free.
• Recipe Inspiration:
  • https://www.inspiredtaste.net/36554/veggie-burger-recipe/
  • https://www.indianhealthyrecipes.com/soya-chunks-curry-meal-maker-curry/
  • https://sunpring.com/how-to-make-soya-meat/

Tofu

• Common Uses: Firm tofu is often sliced or cubed, and can be used more like meat. Soft or silken tofu is more easily broken, crumbled, or blended. Tofu can be added to a wide variety of dishes, such as miso soup, curries, mapo tofu, or salads, for a soft or crunchy texture depending on how it’s cooked.
• Taste/Texture Profile: Before being cooked or seasoned, tofu has a bland and lightly sour taste. However, once it has absorbed the flavors of marinades or sauces, it can go from bland to savory, sweet, soft, or crunchy depending on how you choose to prepare it.
• Nutritional Value: Tofu is best known for its low calories, while being a good source of protein. Apart from protein, tofu is also a good source of fiber, calcium, vitamin A, and zinc.
• Recipe Inspiration:
  • https://thefoodietakesflight.com/maple-hoisin-tofu/
  • https://choosingchia.com/weeknight-tofu-stir-fry/
  • https://ilovevegan.com/teriyaki-peanut-tofu-with-stir-fried-veggies-brown-rice/
  • https://ilovevegan.com/garlicky-cashew-broccoli-tofu-stir-fry/

Cauliflower

• Common Uses: Can be used raw, steamed, baked, or fried. Often used as a substitute for dishes such as steak or buffalo wings. One popular variation in recent years has been shredding it into a rice texture and serving it as cauliflower rice.
• Taste/Texture Profile: Raw cauliflower will have a crisp texture with a mild taste. When roasted, it gives off a creamy texture accompanied by a nutty taste.
• Nutritional Value: Cauliflower is a good source of fiber and also contains varying levels of pantothenic acids, as well as vitamins B-6, C, and K. Overall, it is a good low calorie vegetable choice.
• Recipe Inspiration:
  • https://veganhuggs.com/cheesy-vegan-cauliflower-casserole/
  • https://www.loveandlemons.com/po-boy-sandwich/
  • https://cooking.nytimes.com/recipes/1023019-cauliflower-shawarma-with-spicy-tahini
  • https://jessicainthekitchen.com/sticky-sesame-cauliflower-wings/

Cabbage

• Common Uses: When used as a meat substitute, cabbage is typically chopped like lettuce into large strips or smaller shreds. Pickled cabbage or kimchi is another common method. Can be used in larger slices to simulate a patty shape, or in chunks for a larger crunchy texture.
• Taste/Texture Profile: Cabbages have a crisp texture and sometimes peppery taste when fresh or raw. However, they become sweeter and soft or wilted when cooked.
• Nutritional Value: Packed with a lot of fiber and rich in antioxidants, such as polyphenols, cabbages are a good source to help reduce inflammation. They are also rich in vitamin A and B6, and are also a good source for iron and riboflavin.
• Recipe Inspiration:
  • https://healthiersteps.com/recipe/vegan-southern-fried-cabbage/
  • https://www.thecuriouschickpea.com/vegan-cabbage-potato-and-chickpea-sheet-pan-dinner/
  • https://thewimpyvegetarian.com/garlicky-roasted-cabbage-steaks/

Walnuts

• Common Uses: Used whole or chopped to add texture to dishes. Grounding soaked walnuts, with the right spices, can be a good addition to tacos, pastas, and vegan pizzas to simulate a ground beef texture.
• Taste/Texture Profile: Their texture has the right balance between crunchy and creamy. When it comes to taste, walnuts will have a distinct nutty and bitter taste, the latter coming from its skin.
• Nutritional Value: They’re known for being a richer source of both omega-3 and antioxidants than most other foods. Walnuts are a great help in keeping the brain healthy, while also preventing heart disease. Additionally, walnuts contain fat and calories, but they don’t increase the risk of obesity.
• Recipe Inspiration:
  • https://makeitdairyfree.com/vegan-walnut-taco-meat/
  • https://themodernproper.com/walnut-and-lentil-bolognese
  • https://simple-veganista.com/walnut-meat/