But good news: you can still get that meaty taste, and boost your nutrition simultaneously because there are plenty of meaty, nutritious whole-food ingredients to choose from. Find out more below! If you are new to a plant-based lifestyle, or even an experienced vegan looking to shake things up, search no further than these seven affordable, plant-based foods.
All of these can be prepared and cooked to taste like meat, without the animals. Alexandra Shytsman. Tempeh has become fairly standard in most supermarkets and hip all-day eateries, but what actually is it? Tempeh is a soybean-based plant protein that originated in Indonesia.
Tempeh is a great replacement for bacon and tastes delicious in a BLT or as a side for your pancakes in the morning. All you have to do is warm it up in a skillet. Tempeh can be an awesome choice for picky eaters or newer vegans because it has a very inoffensive taste. While it does not aim to replicate the taste or exact texture of meat, with the right seasoning it can still hit the spot.
As you begin to expand your plant-based palette, incorporating tempeh will help you increase your creativity and allow you to experience foods in new and interesting ways. Recipe: Miso-Mustard Tempeh. Shay Boyd. Despite its status as a tropical fruit, jackfruit surprisingly makes another good substitute for meat.
It is most often used as a pork substitute such as barbecue pulled pork or a vegan carnitas taco. Cooking jackfruit is a bit more challenging than tempeh or tofu, but the tasty rewards are worth it.
Alternatively, you can easily pick up a package of pre-prepared jackfruit that comes marinated and ready to heat and eat. Whether you have been plant-based for years or for days, if you have not yet added jackfruit to your diet, it is an essential must-try for your next meal plan.
Recipe: Smoky Vegan BBQ Pulled Jackfruit Sliders. Lauren Hartmann and Julie Grace. Most people have at least tried tofu, but the majority do not realize how many different ways it can be prepared to enhance a meal.
Tofu can be used to make plant-based versions of anything from frittatas to crêpes to ricotta. It can be used to substitute chicken, beef, eggs, and more. Even if you do not like tofu seasoned and crisped up by itself, it can also be blended, roasted, and mashed beyond recognition into something genuinely delicious.
With its naturally high vitamin, mineral, and fiber count, cauliflower is on the healthy menu for meat-eaters and vegetarians alike.
The versatile cruciferous veggie can turn into a meat substitute for a main or side dish, like the perfect low-carb rice swap or cauliflower pizza crust. Bonus: cauliflower even makes the list of top anti-inflammatory foods. This purple-hued vegetable is a low-carb, low-calorie meat substitute that packs in some serious health benefits.
The pigments anthocyanins that give eggplants their purple tint are known to have antioxidant properties. Eggplant Parmesan is a cozy meat-free dish, but you can also grill eggplant , top your homemade pizza with it, or toss it in a salad, like eggplant panzanella.
While jackfruit is still young and not yet sweet , the meaty flesh of the fruit native to Southeast Asian countries can be shredded and cooked just like pulled pork. It also contains a healthy amount of vitamins A, C, and a few B vitamins. Don't worry, you don't have to learn how to cut the gigantic fruit for your barbecue vegan sandwiches.
Due to its rise in popularity, you'll likely be able to find canned jackfruit in water or brine in the Asian section of your supermarket or specialty grocers.
The produce sections of many grocery stores also offer ready-to-cook packages of jackfruit that are already marinated. Mushrooms are one of the most popular vegetables to replace meat due to their savory umami flavor and meaty texture.
Portobello mushrooms are large enough to eat just like a burger and sturdy enough to be able to throw on the grill without falling apart. They also make a great beef-like substitute to use in pasta like in goulash.
They might be the base of the nondairy milk movement, but nutrient- and protein-rich nuts such as walnuts and pecans can turn into a delicious meat substitute. Tabitha Brown uses ground pecans as the plant-based meat substitute for her vegan chili eaten on a carrot like a hot dog.
Our Test Kitchen dreamed up delicious dishes using nuts as a meat alternative in our tempeh walnut tacos and zucchini boats pictured above. One of the lesser-known plant-based meat alternatives for non-vegetarians is seitan pronounced like say-tahn.
Derived from the protein portion of wheat , seitan is also known as wheat gluten. The hydrated wheat takes on a strikingly similar texture to real meat and can take on the flavor of whatever sauce or seasonings you want.
Tempeh is a soy-based meat substitute made from soybeans that are cooked, fermented, and molded into a block. Not only does it take on a beef-like texture, but it also boasts a similarly impressive protein count about 20 grams per serving.
When you think of tofu, you might be thinking of flavorless white soy sponges, but if you cook it right, that's not the case. Tofu tastes great when given the right seasonings.
Learning how to cook tofu isn't complicated at all, and just like chicken, is surprisingly versatile and will absorb pretty much any flavor or marinade you add to it. Made from soy, this meat substitute comes in different textures, so you can grill it with teriyaki flavors, eat it in a sandwich, or give it a crunchy coating as you would chicken.
Some meat substitutes, especially commercial ones, may go under heavy processing to recreate the flavor or texture of real meat, making them high in saturated fats, fillers, sugar, artificial colors, or sodium. Each link boasts 25 grams of protein with 10 percent of the daily value of iron.
The links do contain a fair amount of sodium— milligrams per link—so you'll want to factor that into your daily salt intake. Both meat-based and plant-based sausages are usually highly processed, containing additives, and sometimes high amounts of sodium and saturated fat, so they should be consumed in moderation.
Field Roast sausages contain trisodium phosphate, which is an FDA approved, GRAS Generally Recognized as Safe food additive used as a taste and texture enhancer and preservative.
This type of inorganic phosphorus is absorbed in higher concentrations than organic phosphorus found naturally in foods, so those with kidney disease should be particularly cautious when consuming inorganic phosphate containing foods.
Key Specs: Serving Size: 1 sausage 92 grams Calories: Protein: 25 grams Sodium: milligrams Fiber: 0 grams Vegan: Yes Gluten-Free: No Non-GMO: Yes USDA Organic: No Additives: Wheat Protein Isolate Wheat Gluten, Trisodium Phosphate, Malic Acid, L-cysteine.
Beans and legumes are excellent, high-fiber plant-based proteins that offer robust flavor and various health benefits. Praeger's Black Bean Quinoa Veggie Burgers combine black beans, smoky chipotles, and tricolor quinoa to create a tasty, crave-able meat alternative.
With 5 grams of protein per serving, this comes in slightly lower than other meat alternatives, so try pairing it with other sources of protein, like whole grain bread and a slice of cheese, to boost your protein intake.
Praeger's is committed to making high-quality products with fewer ingredients. This burger is no exception: it's Non-GMO Project Verified, Certified Gluten-Free, Certified Vegan, and kosher.
Each burger contains 7 grams of fiber and 5 grams of protein. Key Specs: Serving Size: 1 burger 71 grams Calories: Protein: 5 grams Sodium: milligrams Fiber: 7 grams Vegan: Yes Gluten-Free: Yes Non-GMO: Yes USDA Organic: No Additives: No.
If you're looking for a plant-based alternative to chicken breasts, try Daring Original Plant-Based chicken made from soy-protein concentrate.
This product has short ingredient list with no additives, and is seasoned with spices including paprika, pepper, ginger, nutmeg and cardamon, giving great flavor.
One serving of Daring plant-based chicken contains 5 grams of fiber and 14 grams of protein per serving, making it a satisfying meat substitute.
The protein content does come from soy-protein concentrate, which is more processed compared to whole food, plant-based products containing beans and whole grains. It is however, non-GMO and gluten-free, so it's good option for those with celiac disease or gluten-sensitivities.
While seafood is not technically meat, this plant-based protein product is rich in flavor and helps to preserve the oceans' natural resources. Good Catch's fish-free tuna is made from the company's proprietary protein blend of pea protein, soy protein, chickpea flour , lentil protein, faba protein, and navy bean flour.
This versatile "tuna" can be eaten out of the pouch for a high protein snack or used as a salad topper, in a sandwich or tossed in a bean or pasta dish. Each one-serving pouch of the Mediterranean flavor contains 14 grams of protein. Plus, it also contains milligrams of DHA from algal oil, a plant-based source of omega-3s.
This product does contain a fair amount of sodium— milligrams per pouch—so you'll want to factor that into your daily salt intake.
Key Specs: Serving Size: 1 pouch 94 grams Calories: Protein: 14 grams Sodium: milligrams Fiber: 1 Vegan: Yes Gluten-Free: Yes Non-GMO: Yes USDA Organic: No Additives: Soy Lecithin. High in protein and fiber, Gardein Beefless Ground Crumbles make for a great ground beef alternative.
The taste and texture is similar to real meat, so swap this in as a plant-based alternative for any recipe that calls for ground meat. Try it mixed with Mexican spices for a tasty taco filler or mixed into tomato sauce for a vegan bolognese. Soy protein concentrate is the main ingredient, which is a common, processed protein in meat alternatives.
However, it is a complete protein source providing 18 grams of protein per serving with all essential amino acids. This product is also non-GMO, vegan, gluten-free and dairy-free so it is safe for anyone who has an allergy to dairy or gluten or does not eat any animal products.
One ¾ cup serving contains 18 grams of protein and 5 grams of fiber. Key Specs: Serving Size: ¾ cup 87 grams Calories: Protein: 18 grams Sodium: milligrams Fiber: 5 grams Vegan: Yes Gluten-Free: Yes Non-GMO: Yes USDA Organic: No Additives: Yes.
Many of the faux chicken nugget products on the market are highly processed, made with protein concentrates and other additives that people may be sensitive to. Enter Nowadays - these plant-based nuggets are non-GMO, soy-free, and contain seven ingredients, providing 13 grams of protein per serving from organic pea protein.
They are flavored with yeast and mushroom extracts, and breaded with whole wheat flour. Additionally, Nowadays nuggets are lower in sodium mg and higher in fiber 5 grams compared to most traditional chicken nuggets, and contain no additives.
Stock these in the freezer for a convenient snack or pair with a side of veggies and grains for a complete meal. Key Specs: Serving Size: 5 nuggets 85 grams Calories: Protein: 13 grams Sodium: milligrams Fiber: 5 grams Vegan: Yes Gluten-Free: No Non-GMO: Yes USDA Organic: No Additives: No.
When selecting our top picks for plant-based meat alternatives, we looked for high-quality ingredients, such as vegetables, legumes, whole grains, nuts and seeds; however, we also recognize that in order to more closely mimic textures and flavors as well as protein content as a meat-alternative, some of these products included ingredients like pea or soy protein as well as some additives.
However, our team found products with minimal additives. We also accounted for sodium content, nutritional value, taste, certifications and price. Always take a look at the ingredient list to know exactly what is in your meat alternative.
Many meat alternatives contain highly processed ingredients that may not be suitable for people with sensitivities or allergies. Aim to select a product that is made with whole food ingredients that you can easily identify, such as beans, whole grains, legumes, nuts, or seeds.
Many meat alternatives contain allergens such as soy and gluten. Consider your individual health needs and allergens when choosing a plant-based option. Take a look at the protein source and amount of protein in plant-based meat alternatives. Less processed plant proteins such as tofu, whole grains, legumes, and beans are preferred protein sources compared to more processed soy isolates, textured vegetable protein TVP , and wheat gluten because the less processed forms retain more of the nutrients and benefits of the original food.
Additionally, we know that whole, plant-based foods in their original form are health supportive, while there is less conclusive research on heavily processed, plant-based ingredients.
Also, look at the amount of protein the product provides. Plant-based products will likely contain less protein than meat products. However, meat alternatives that are primarily tofu or bean and legume-derived products will likely contain more protein than whole-grain based products. Meat alternatives made with soy isolates, textured vegetable protein TVP , and wheat gluten are typically highest in protein, but they are more processed.
Look at the ingredient list and consider which protein is best for your individual nutritional needs and preferences. Meat alternatives tend to contain extra sodium to enhance flavor and extend shelf life.
Take a look at the sodium levels on the nutrition facts label and factor that into the recommended intake of less than 2, milligrams per day. Plant-based products vary in taste and texture. If you're looking for a product that looks, tastes, and cooks like meat, you may want to select a product like Beyond Meat.
Some people, particularly vegans, have an aversion to products that look and taste like meat. For them, grain or bean-based veggie burgers may be preferred. Abby Cannon, JD, RD says, "Incorporating more plant-based meals that consist of real, whole foods as opposed to processed ones into your diet supports optimal health and can help reduces the risk of chronic diseases, including heart disease, diabetes, and some cancers.
Consuming more plants increases the fiber, essential vitamin and mineral, antioxidant, and phytochemical content of your diet. Plant-based meat alternatives may be a good source of protein suitable for those following a vegan or plant-based diet; however, many of these products are highly processed and should be consumed in moderation.
These "alternative" products are thought to be healthier—for humans and the environment—than typical red meat or poultry products. Cannon adds, "High consumption of meat and dairy fuels climate change because meat and dairy production involves a high amount of water and land use, deforestation, destruction of topsoil, and loss of wildlife.
It's also responsible for 60 percent of agriculture's greenhouse gas emissions. However, many products contain highly processed ingredients that are still being studied by researchers. If you follow a plant-based or vegan diet, prioritize whole food sources of protein, such as legumes, tofu and tempeh, nuts, seeds, and whole grains.
If you select a plant-based meat alternative, choose an item that contains a small amount of ingredients and ensure you can identify each ingredient. The answer to this question changes constantly as research comes out on plant-based meat alternatives and as experts recognize that "healthy" is subjective.
For example, tofu is not healthy for someone with a soy allergy but is a great choice for someone who can eat soy, because it is high in protein and contains all essential amino acids. Choosing products that are made with as few ingredients as possible so you can ensure each ingredient is okay for you and are not heavily processed may be the most healthful choice, since processing removes some of the nutrients naturally found in the food.
A great example is organic sprouted tofu, which is typically made from water, organic soybeans, and a few preservatives to ensure freshness. Note that soy is a controversial food due to the estrogen-like properties of its isoflavones; however, research supports that moderate amounts of soy may be safely consumed by all individuals except for those with a soy protein allergy.
A personal note on my recommendations written above. As a dietitian, I am cautious to recommend meat alternatives as many brands contain questionable ingredients and tons of sodium. That being said, there are some great options on the market, such as the plant-based meat alternatives above.
In writing this article, I spent time looking at current clinical research on soy and other plant-based proteins. I also looked at multiple products and brands and consulted with trusted peers in dietetics. I believe the products in the round-up are made by trusted brands and I would recommend the above products to friends, family, and clients.
You can currently find Hilary's and Dr. Praeger's burgers in my freezer. Additional reporting to this story by Anne Cook Carroll. As a Registered Dietitian, Anne Carroll uses her clinical expertise to cut through marketing claims and get down to the science.
These are all products that she has researched, vetted, and would recommend to her clients in private practice and incorporate into her own cooking. Ranasinghe RASN, Maduwanthi SDT, Marapana RAUJ.
Nutritional and health benefits of jackfruit Artocarpus heterophyllus Lam. Int J Food Sci.
Milk substitutes Alternative cheeses Alternative creams and yogurts
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