People who transitioned into plant-based diets find it hard to get accustomed to their new diet schemes. Thus, it becomes important for them to find the best Meat substitutes. Some vegan or vegetarian items resemble meat and hence can be substituted instead of the latter. 

Some of the best meat substitutes for vegetarians and vegans are pea protein, tempeh, jackfruit, tofu, lentils, and black beans.

We have to choose the right options as meat substitutes that maintain the perfect balance and offer us plant-based proteins.

The production process of these Meat Substitutes involves using dyes, lots of sodium, and artificial agents. We need to look out for organic and natural meat substitutes that are not adulterated with these contents.

Knowing the substitutes well will help you fill in for meats that bestow you with the health benefits that come with them. It also compensates for the loss of taste in many ways, and the texture will be fine enough to give the satisfaction of eating meat.

Let us jump right in and explain all the meat substitutes in detail and how they will help us in different ways. 

10 Best Meat Substitutes For Vegetarians And Vegans

Below is the list of 10 items that lend themselves as great alternatives to meat and thereby supplement us with huge health benefits as well. They just offer the nutrition that meat gives you and also gift you the satisfaction of having consumed meat both flavor-wise and texture-wise.

1. Pea Protein

This is a very appropriate meat substitute that mixes well with all recipes where meat is necessary. Though it is difficult to match the texture and the richness of the meat, it does give a flavor that offers a similar taste as an important ingredient.

Pea proteins can be air-fried, baked, or even mixed in gravies to be consumed. Steaks made from pea protein will match the texture of beef steaks, and they can be replaced in exactly the same proportion in all recipes.

It is considered to be vegan, but it does come with lots of additives and coloring agents. So using it in moderation would serve the purpose.

It is healthy in many ways as every 100 grams of pea protein gives 39g of protein instead of beef jerky, which offers 33g of protein. 

2. Tempeh

Tempeh is the official vegetarian-meat option that is just loved invariably by all. Tempeh is made from fermented soybeans and thus displays an excellent texture.

It is thick and munchy and can be sliced inside a sandwich, shredded, or cut into pieces to be tossed in salads. It can be sliced into strips and smoked or baked like bacon.

It packs in a lot of proteins, and since it is fermented, it has a high content of good bacteria. It is invariably rich in calcium and filled with antioxidants.

The texture of tempeh will also reflect the richness of the fiber content it possesses. This makes it a healthy alternative that cannot be ignored.

As mentioned above, it has a dense texture. So it can be sliced, shredded, or crumbled like a piece of meat. Chopped tempeh works similarly and replaces the exact amount of chopped meat in all recipes.

3. Seitan

Seitan is a gluten-based meat that effectively replaces pork, chicken, or turkey meat thanks to its dense texture. It is used as toppings in sandwiches or pizza or sometimes molded separately like steaks to give the feel of a nice meat.

It is one of the non-soy-based vegetarian meat substitutes, which is extremely rich in proteins. It helps a great deal in weight loss and muscle maintenance. Sometimes if you season it properly, it mimics the taste of steak, chicken, pork, or sausage. 

A slice of tempeh could work the same as a slice of meat and is directly proportional in quantity. A 3-ounce portion of seitan is equivalent to 3 ounces of shoulder steak.

It also has a texture that gives you a lot of crunchiness and thus smoothens your taste buds to a large extent.

4. Jackfruit

We all know what a jackfruit tastes like. It has a sweetness that is so characteristic of the fruit. However, if it is braised in the right flavor or with savory sauces, it tastes like pulled pork or even radiates a texture mimicking hard meat.

It can be easily stuffed in sandwiches or made into a thick gravy with BBQ sauces as toppings. It gives a unique taste and is quite convenient as a healthy recipe that packs in lots of proteins and vitamins. It is also fibrous for the softness it bears. 

It can also be cut into slices and added to stews or soups. They would feel like meat chunks floating on the recipe. Each piece would correspond to each sliced meatball and thus look very captivating and tasty.

5. Tofu

Tofu is another wonderful meat alternative made from congealed soy milk. It could be molded into a thousand flavors and resemble a lot like fish meat chopped in slices. They have a bouncy texture and pick up the taste of the toppings and seasoning agents.

It is packed with proteins and is a product of fermented soy milk, so it has a rich content of good bacteria. All this makes the tofu ideal for all kinds of recipes. It is ideal for vegan diets and is typically added to all kinds of recipes, like sandwiches and topped in pizzas. 

It is included in stews and gravies, air fried, or baked in the oven to be perfect standalone snack items. The resulting product is a munchy treat resembling soft meat or sausage.

It is also included in spicy rice recipes to offer a texture and give a feeler, similar to eating meat chunks. 

6. Lentils

Lentils are the most natural food that ranks as the best meat substitute, offering many health benefits. It is the most unprocessed form of plant-based food that one can consume. It is packed with proteins and rich in fiber. 

It resembles a lot like ground beef which can be stuffed in sandwiches or added to gravies and curries. 1 cup of dried uncooked lentils will be equal to 1 pound of ground beef.

 The lentils can be soaked to absorb different flavors and hold up the texture when cooked. So they can behave exactly like ground beef, and the taste can be molded differently to adapt well.

7. Black Beans

Black beans are very similar to lentils as they are another form of unprocessed, healthy, and nutritious food. It packs a lot of protein and fiber with extreme richness in antioxidants.

Black beans can also be substituted for ground beef, and they just form part of any meal, including stuffings in sandwiches or molded into curries. They are boiled and used in gravies, similar to how you use beef. 

A cup of crushed boiled black beans can equal 1 pound of ground beef. The taste is very flexible and takes up the topping and seasoning we include in the recipes. It has a good texture rich enough to substitute for meat. 

8. Chickpeas

Chickpeas are the star ingredients and just work so well as healthy substitutes in many ways. They pack in a combination of all nine amino acids and are just a bundle of proteins. They have a texture that packs in lots of fiber as well.

Chickpeas are believed to be the best replacement for poultry stews. They keep the texture well and get boiled up to a digestible and soft smoothness. You can make the best stew with chickpeas instead of chicken.

 It can also be molded into burgers or mixed in falafels. You can also make chickpea nuggets in place of chicken nuggets. However, chickpeas cannot be substituted as a standalone air-fried chicken piece.

They can be blended and used as a replacement for crushed meat in many recipes. 

9. Plant-Based Sausages

Plant-based sausages are the way to go if you ever feel missed out on consuming sausages. It is a store-bought readymade version of a made-up combination of beans, grains, vegetables, and spices.

It makes up for a great dinner item and can be induced in soups or wrapped in burgers. 

They can also be stuffed in tacos or even mixed or interspersed in stews. They would give the feel of a real sausage, and the texture would be perfect enough to satisfy you with meat. 

If you are making dishes like patties or fried rice, then sausages can be the right choice to be induced in them. They can also be chopped and sauteed as whole sausage or consumed as a standalone snack.

They come in different flavors like Italian, Chipotle, or Apple; you can choose the flavor you prefer.

It almost fits into all kinds of recipes in that meats are used. It can be included in hot dogs, induced into fried rice, pizzas, or pasta. It can be molded into kebabs, scrambles, or frittatas. It can also be grilled into bangers, mashed, and even rolled as sausage rolls.

10. Plant-Based Chicken

Nuggets are usually the favorites of many. Plant-based chicken has the ability to offer the feel of having meat and is quite rich in texture, like a real chicken nugget. Plant-based chicken is made from ingredients like vegetable protein, soy, and wheat. 

It is shaped into patties, nuggets, or even molded into roasts. They are basically healthy meat alternatives and prevent many diseases.

They are also rich in texture and have a fibrous fold to them. This is a faux chicken found in salads, wraps, or even whole patties and sandwiches. 

Short Recap For Best Meat Substitutes For Vegetarians And Vegans

Here is a summation of all the best meat substitutes explained until now. They are classified and separated.

Best Meat Substitutes In Terms Of Taste-

1. Pea Protein
2. Tempeh

Gluten-Based Meat Substitutes–

1. Seitan
2. Tofu

Gluten-Free Meat Substitutes–

1. Jackfruit
2. Lentils
3. Black beans
4. Chickpeas

Plant-Based Meat Substitutes:

1. Plant-based Sausage
2. Plant-based Chicken

How To Use Meat Substitutes For Vegetarians And Vegans In Recipes

Conclusion

Meats are, in general very healthy, and they cannot be afforded to be completely ignored in diet schedules. So finding substitutes that will balance your diet schemes properly is important.

Vegan and vegetarian foods instead of meat would be the right approach for people who want to consume plant-based foods.

The meat substitutes offer a similar flavor and texture, giving you the maximum health benefits of consuming meat. Some substitutes fix well into recipes in place of some meats and give you the satisfaction of consuming them.

 Some are very close to real meat but are not accurate for certain recipes. However, they give you the same health benefits and enrich you with strong flavors very similar to consuming meat.

This article would be a nice explanation of how good the meat substitutes are and how they approximately replace real meat. Everything from the perfect recipes to flavor is detailed exclusively in this article for your awareness.

Let’s have a read and get to know more about how you use them.

Frequently Asked Questions (FAQs)