The Ultimate Guide to Plant-Based Meat Substitutes

From the left corner of spiral toward center: dry mung beans (they're like lentils!), dry mixed beans, Turkey tail mushroom, dried Hibiscus flowers, soy curls, more mung beans, dried Morel mushrooms, TVP (textured vegetable protein)

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Reducing your meat consumption can feel like a daunting task, especially if you're used to having meat as the centerpiece of your meals. But there are so many delicious plant-based meat substitutes out there that can help you make the transition to a healthier lifestyle.

In this article, we'll explore some of the most common vegan meat substitutes, including their nutritional benefits and the best ways to prepare them. From tofu to hibiscus flowers, these substitutes offer a variety of textures and flavors that can satisfy even the most meat-loving palate. So here is my list of 10 vegan meat substitutes, from most common to least common.

Tofu

Tofu, pressed and chunked

One of the most popular vegan meat substitutes out there and very easy to find in your local market. Made from soybeans, it's a good source of protein, calcium, and antioxidants. It can be prepared in many ways, including frying, grilling, or baking. There are different types of tofu based on how firm they are. The most common being: silken, soft, medium, firm, and extra firm. The firmer it is, the higher the protein content and the less likely it will fall apart in your dishes. Note that different brands, sometimes have different firmness, so best way is to just try and see which brand you will like.

How I use it: The most common type we eat are medium and firm tofu. Make sure to press the extra liquid out of the tofu first, so it can absorb more flavor in curries and soups or crisp up nicely, when fried or baked. To get more surface area for sauces and batters to cling to, I often tear my tofu by hand instead of cutting it with a knife (as pictured above).

Where to find it: You can find them in the refrigerated section of most grocery stores.

Legumes

Dried mixed beans (please ignore that lone mushroom)

Lentils, chickpeas, and other legumes are high in protein, fiber, and iron. They can be used as a meat substitute in dishes like pastas, chili, stews, and curries.

How I use it: Legumes are so versatile and there are too many to list. The most common I use in my kitchen are red lentils, chickpeas, and black beans. Red lentils are very quick to cook, so I usually add this in pastas and curries. Chickpeas are the most versatile and not only great for hummus, falafels, but also as salad toppers and again, in curries! Black beans are great to have for toppings on nachos, burritos beans and rice, or when I make my beanuguan (which is one of our family favorites!).

Where to find it: You can find them canned or dried at any good sized grocery store.

Mushrooms

left to right: dried morel mushrooms, fresh cremini mushrooms

They can be used as a meat substitute in a variety of dishes; your imagination is the limit. They have a meaty texture and are a good source of vitamin D and B vitamins. Don't be overwhelmed by the different varieties of mushrooms out there because there is quite a lot and the benefits for our health are amazing.

How I use it: My husband is not a fan of mushrooms (he does not like the texture), but one trick I found is if you either bake or fry them until they crisp up (add some rosemary, salt, and pepper) they are delicious on their own, in soups, curries, sandwiches, and pastas. I also use dried mushrooms (mixed, morels, shiitake) with some hot water to create an umami filled mushroom broth.

Where to find it: Most grocery stores carry them in the refrigerated section of the produce aisles. A lot of Asian groceries will carry more exotic ones, such as king trumphet, maitaki, enoki, and oyster mushrooms. There are also mushroom growing kits online, that are quite easy to grow (mushrooms don't need light!).

Textured Vegetable Protein (TVP)

Rehydrated TVP, similar to minced meat

Made from soy flour, TVP is a versatile and economical meat substitute that is high in protein and low in fat. It is a popular choice for vegetarians and vegans because it can easily replace ground beef or chicken in recipes like spaghetti sauce, chili, or tacos. TVP comes in granules, flakes, or chunks, and is very easy to use. Simply add hot water or broth to rehydrate it, and then season it to your liking.

How I use it: I use this as a vegan mince meat substitute, especially when I don't have impossible meat on hand. Simply submerge in hot water for about 15 minutes, drain and squeeze out the extra liquid before adding into your dish. Do note that this does not stay/clump together like meat does, I usually add a binder of some sort along with other ingredients or use this as buffer when making burgers or meatballs.

Where to find it: Online. You can also check your local health food store, usually in the grains or baking section.

Vegan Meat Substitutes

Top left is a faux chicken patty, top right is a faux chicken tender and

the bottom middle is a plant based sausage

Many companies now offer a wide range of vegan meat substitutes that are made from soy, wheat, or pea protein. These substitutes come in various forms, including burgers, sausages, deli slices, and even plant-based seafood alternatives. They are a convenient option for those who want a quick and easy meat substitute without having to make it from scratch. Vegan meat substitutes are typically fortified with vitamins and minerals, and can be a good source of protein and iron. When we first went vegan, we would buy these meat substitutes almost every shopping trip. Now that I've learned about other substitutes, we've transitioned to less processed meat alternatives and only buy them on occasion.

How I use it: I love the impossible meat brand's ground meat because it has a more neutral taste and can be flavored to match your dish. I was also impressed that you can cook this "medium well" like I want my burgers! Another brand we would get is the Beyond Sausage. I think they currently have the best vegan sausages in the market. Missing chicken or fish? Gardein and Impossible meats have some great chicken and chicken nugget options for you too.

Where to find it: You can check if your local supermarket carries them, usually near the meat section or in a separate refrigerated aisle.

Tempeh

Pictured is tempeh bacon, there is a plain version of tempeh that I usually get, but they were out this time.

Another soy-based meat substitute is tempeh. It is a fermented soybean product that originated in Indonesia. Made by fermenting cooked soybeans with a special type of mold, resulting in a high protein, low fat, and nutrient-dense food. Not only is it rich in protein, but it also contains iron and calcium. It has a nutty flavor and can be sliced or crumbled for use in stir-fries, salads, or sandwiches. Don't scratch this off your list because it is one of the best plant based protein sources out there packing a good 18 g per serving with very little to no fat (a serving is about 90 g).

How I use it: I have two ways to cook tempeh, one is marinating it over night with soy sauce, maple syrup, liquid smoke, pepper, and rice vinegar and making a TLTA sandwich (tempeh, lettuce, tomato, and avocado)! Another is to just cut it up into strips and fry it until golden in the edges (make sure it's crispy because soggy tempeh will not spark joy with anyone), and then adding barbeque sauce to it.

Where to find it: Local supermarket or health food store. Usually near the tofu, in the refrigerated section.

Soy Curls

Rehydrated soy curl, very similar in texture to shredded chicken

Made from whole soybeans, soy curls are a relatively new meat substitute that has gained popularity in recent years. They have a chewy, meaty texture that makes them a great substitute for chicken or beef in dishes like stir-fries, fajitas, or casseroles. Soy curls are high in protein, low in fat, and gluten-free, which makes them a good option for those with celiac disease or gluten intolerance.

How I use it: I soak these in cold water for about 10-15 minutes until it is fully hydrated, then I wring out as much of the liquid as I can. You can add this into soups, curries, stews, stir fries, wherever your heart tells you. I have used this to make vegan pulled pork (with enoki mushrooms) and even popcorn chicken!

Where to find it: Online. I buy this one in a pack of six because it is dry and shelf stable. Here is the brand I use: Butler's.

Seitan (Vital Wheat Gluten)

Vital wheat gluten, add water and knead it to make seitan

If you're looking for a meat substitute with a chewy texture, seitan might be your go-to. Made from wheat gluten, it's a good source of protein and can be sliced or diced for use in stir-fries, stews, or sandwiches.

How I use it: I'm going to be honest, seitan is a challenge for me. I'm still perfecting my seitan recipes so I will be sure to release them when I've maxed out the deliciousness! I know that this one has great potential because I've tried some ridiculously delicious stuff from vegan restaurants in Portland.

Where to find it: I buy this one online as well. You can also check your local health food store, most likely in the baking aisle. This looks like flour. Here is a link for a few options on Amazon.

Young Green Jackfruit

Frozen young green jackfruit, shreds like pork and beef

If you're looking for a fruit-based meat substitute, jackfruit might be the answer. It has a stringy, meaty texture and can be used in place of shredded meat in dishes like tacos, sandwiches, and stir-fries. It is popular to use as a pulled pork substitute, but also great in stews and curries!

How I use it: I occasionally use this in my Kaldereta stew (a Filipino tomato based stew with potatoes, carrots, and bell peppers). I rarely use this one because I can't get over the slightly slippery texture of it. This is a personal preference, so do give it a try!

Where to find it: Most Asian groceries will carry this, but be sure to check the canned fruit/vegetable section.

Dried Hibiscus Flowers

Rehydrated hibiscus flower, remind me of jerky but very tangy

Dried hibiscus flowers are a unique meat substitute that is more often used in drinks. When rehydrated, they have a meaty texture, tangy taste, and can be used in dishes like tacos, birrias, bulgogi, or even as a vegan taco meat filling. In addition to their meaty texture, they are also a good source of antioxidants, vitamin C, calcium, and iron.

How I use it: Hibiscus flowers are a new addition to my arsenal. I have tried soaking them in hot water, squeezing out the extra liquid, and simply frying it with some seasoning (try it with garlic powder, onion powder, salt, pepper, hit it with water, if it gets too dry). It does have quite a tangy taste, so it is a bit tricky to flavor. It is surprisingly reminiscent of a beef jerky!

Where to find it: I've only seen this online, here is a link to a few from Amazon.

These substitutes are versatile, easy to prepare, and can be a great source of protein, iron, and other important nutrients. I stock and cook with most of these ingredients daily in our kitchen. Whether you prefer tofu, tempeh, legumes, mushrooms, jackfruit, TVP, soy curls, vegan meat substitutes, or dried hibiscus flowers, I hope this article helped you get familiar with the meat substitute that can fit your dietary needs and taste preferences.

Some helpful links and additional resources:

• Academy of Nutrition and Dietetics - https://www.eatright.org/food/food-groups/protein-foods/protein-foods-for-your-vegetarian-child

• American Heart Association - https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/vegetarian-vegan-and-meals-without-meat

• National Institute of Health - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8619156/