Meat Substitutes
Plant-based proteins that provide fiber, vitamins, and minerals without cholesterol
Legumes
Beans, peas, and lentils are high-fiber protein sources
Examples:
Black beans, chickpeas, lentils, split peas
Best Uses:
Main courses, replacing ground meat in recipes
Tempeh
Fermented soybeans with meaty texture and umami flavor
Examples:
Plain tempeh, seasoned varieties
Best Uses:
Curries, chilis, stir-fries, crumbled as ground meat
Tofu
Made from soybeans, mild taste, absorbs flavors well
Examples:
Silken, firm, extra-firm tofu
Best Uses:
Soft: soups, sauces, desserts. Firm: stir-fries, grilling
Seitan
Made from wheat gluten, excellent for shaping
Examples:
Homemade or store-bought seitan
Best Uses:
Roasts, strips, chunks for fajitas, stews, stir-fries
Portobello Mushrooms
Savory flavor, meaty texture
Examples:
Large portobello caps
Best Uses:
Burgers, grilled, marinated, meat layer in dishes
Store-bought Alternatives
Convenient pre-made options
Examples:
Veggie burgers, plant-based ground meat, sausages
Best Uses:
Direct replacement for beef patties, ground beef, sausages
Recipe Transformation Tips
Common Swaps
- • Replace ground beef with lentils or crumbled tempeh
- • Use cashew cream instead of heavy cream
- • Substitute nutritional yeast for parmesan cheese
- • Replace butter with applesauce in baking
- • Use aquafaba for egg whites in meringues
Flavor Enhancers
- • Add umami with mushrooms, soy sauce, or miso
- • Use herbs and spices generously
- • Try smoked paprika for smoky flavor
- • Add acidity with lemon juice or vinegar
- • Use garlic and onions as flavor bases