Pictured recipe:Chipotle-Lime Cauliflower TacosEating a vegetarian diet is linked with many health benefits-including lower cholesterol, lower blood pressure and lower overall BMI. You’ll want to make sure you’re eating balanced meals and getting key nutrients that can sometimes be lacking for vegetarians and vegans, such as vitamin B12, iron and omega-3s.And whether you’ve just made the switch or want to shake up your dinner game and eat more plant-based, you may be craving some fresh ideas for what to eat. Beyond basic vegetables, fruits and whole grains, we’ve put together a list of our favorite vegetarian and vegan substitutes for animal proteins.These plant-based foods will help you skip the meat and still enjoy delicious meals that are hearty and satisfying.How Vegans Can Get the Key Nutrients They NeedPictured recipe:EatingWell’s Eggplant Parmesan1. EggplantEggplant offers a meaty texture and an earthy, savory (umami) flavor. This versatile veggie can be prepared many ways, from grilling and baking to stir-frying and even stuffing (similar to a stuffed chicken breast). Try out this recipe forStuffed Eggplant.Pictured recipe:Sweet Potato Hash Stuffed Portabello Mushrooms2. MushroomsIt’s become quite popular to use portobello mushrooms as a substitute for a burger, but mushrooms can do so much more. Chopped, sliced or ground mushrooms provide a meaty texture and earthy, smoky flavor that works well in the place of meat. Try your hand at subbing in mushrooms for meat in these recipes forPortobello “Philly Cheese Steak” SandwichandWild Mushroom & Polenta Casserole.Pictured recipe:Soy-Lime Roasted Tofu3. TofuSimilar to chicken, this soy-based vegetarian protein takes on the flavors of what it is seasoned and cooked with. This makes tofu an excellent canvas for introducing all types of flavors (like ourTofu Curry,Tofu StroganoffandTofu Parmigiana, to name a few). Plus, a 3-ounce serving of tofu packs in 9 grams of protein.Pictured recipe:Vegan Chicken Nuggets4. SeitanSometimes referred to as “the vegetarian white meat,” this wheat-based protein is a great option and provides a similar mouthfeel to chicken (in fact, many imitation chicken products on the market are made with seitan). You can buy seitan where you find tofu in most large grocery stores.Pictured recipe:Slow-Cooker Creamy Lentil Soup Freezer Pack5. LentilsThese legumes are surprisingly high in protein, with 9 grams per 1/2 cup (cooked). Their hearty texture and peppery flavor make them a good stand-in for ground beef in many recipes, such asVegetarian Shepherd’s Pie,Lentil BurgersandSquash, Chickpea & Red Lentil Stew. Lentils come in a variety of colors including red, brown, black and green and ounce for ounce cost less than meat. You can buy them dried or canned.Pictured recipe:Black Bean Tacos6. BeansSimilar to lentils, beans are a good swap for beef in many recipes. Beans deliver around 8 grams of proteinand8 grams of fiber per 1/2-cup serving, though it may vary slightly depending on the type of bean. Top your salad with beans or use them inVegetarian Chilior in place of meat in tacos andVegetarian Taco Salad.7. TempehThis soy-based protein is similar to tofu (which is also a great substitute for fish), but usually has a firmer texture, a darker brown color and a nutty flavor. Tempeh contains all the essential amino acids so it’s a great vegetarian protein source and because it’s fermented, it delivers probiotics (good bacteria essential for gut health). Tempeh is great grilled, or try it pan-fried in ourSesame-Honey Tempeh & Quinoa Bowl.8. JackfruitIt seems strange to think of a fruit as a substitute for meat, but the texture of jackfruit is actually quite similar to shredded chicken (and also works well in place of pulled pork). Though this tropical fruit looks intimidating from the outside, it’s sold in supermarkets in cans and in the refrigerated section with other meat substitutes.Read more:What Is Jackfruit and Should You Eat It?9. CauliflowerCauliflower is a mild vegetable and has a reputation for being able to stealthily replace certain foods, such as potatoes and even pizza crust. Caulifower replaces the chicken in theseSriracha-Buffalo Cauliflower Bitesand makes a healthy choice for “meatballs.“20-Day Vegan Meal PlanThe Best 30-Day Vegetarian Meal PlanTop Vegetarian Protein SourcesThe 10 Best Vegan Protein SourcesWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Pictured recipe:Chipotle-Lime Cauliflower TacosEating a vegetarian diet is linked with many health benefits-including lower cholesterol, lower blood pressure and lower overall BMI. You’ll want to make sure you’re eating balanced meals and getting key nutrients that can sometimes be lacking for vegetarians and vegans, such as vitamin B12, iron and omega-3s.And whether you’ve just made the switch or want to shake up your dinner game and eat more plant-based, you may be craving some fresh ideas for what to eat. Beyond basic vegetables, fruits and whole grains, we’ve put together a list of our favorite vegetarian and vegan substitutes for animal proteins.These plant-based foods will help you skip the meat and still enjoy delicious meals that are hearty and satisfying.How Vegans Can Get the Key Nutrients They NeedPictured recipe:EatingWell’s Eggplant Parmesan1. EggplantEggplant offers a meaty texture and an earthy, savory (umami) flavor. This versatile veggie can be prepared many ways, from grilling and baking to stir-frying and even stuffing (similar to a stuffed chicken breast). Try out this recipe forStuffed Eggplant.Pictured recipe:Sweet Potato Hash Stuffed Portabello Mushrooms2. MushroomsIt’s become quite popular to use portobello mushrooms as a substitute for a burger, but mushrooms can do so much more. Chopped, sliced or ground mushrooms provide a meaty texture and earthy, smoky flavor that works well in the place of meat. Try your hand at subbing in mushrooms for meat in these recipes forPortobello “Philly Cheese Steak” SandwichandWild Mushroom & Polenta Casserole.Pictured recipe:Soy-Lime Roasted Tofu3. TofuSimilar to chicken, this soy-based vegetarian protein takes on the flavors of what it is seasoned and cooked with. This makes tofu an excellent canvas for introducing all types of flavors (like ourTofu Curry,Tofu StroganoffandTofu Parmigiana, to name a few). Plus, a 3-ounce serving of tofu packs in 9 grams of protein.Pictured recipe:Vegan Chicken Nuggets4. SeitanSometimes referred to as “the vegetarian white meat,” this wheat-based protein is a great option and provides a similar mouthfeel to chicken (in fact, many imitation chicken products on the market are made with seitan). You can buy seitan where you find tofu in most large grocery stores.Pictured recipe:Slow-Cooker Creamy Lentil Soup Freezer Pack5. LentilsThese legumes are surprisingly high in protein, with 9 grams per 1/2 cup (cooked). Their hearty texture and peppery flavor make them a good stand-in for ground beef in many recipes, such asVegetarian Shepherd’s Pie,Lentil BurgersandSquash, Chickpea & Red Lentil Stew. Lentils come in a variety of colors including red, brown, black and green and ounce for ounce cost less than meat. You can buy them dried or canned.Pictured recipe:Black Bean Tacos6. BeansSimilar to lentils, beans are a good swap for beef in many recipes. Beans deliver around 8 grams of proteinand8 grams of fiber per 1/2-cup serving, though it may vary slightly depending on the type of bean. Top your salad with beans or use them inVegetarian Chilior in place of meat in tacos andVegetarian Taco Salad.7. TempehThis soy-based protein is similar to tofu (which is also a great substitute for fish), but usually has a firmer texture, a darker brown color and a nutty flavor. Tempeh contains all the essential amino acids so it’s a great vegetarian protein source and because it’s fermented, it delivers probiotics (good bacteria essential for gut health). Tempeh is great grilled, or try it pan-fried in ourSesame-Honey Tempeh & Quinoa Bowl.8. JackfruitIt seems strange to think of a fruit as a substitute for meat, but the texture of jackfruit is actually quite similar to shredded chicken (and also works well in place of pulled pork). Though this tropical fruit looks intimidating from the outside, it’s sold in supermarkets in cans and in the refrigerated section with other meat substitutes.Read more:What Is Jackfruit and Should You Eat It?9. CauliflowerCauliflower is a mild vegetable and has a reputation for being able to stealthily replace certain foods, such as potatoes and even pizza crust. Caulifower replaces the chicken in theseSriracha-Buffalo Cauliflower Bitesand makes a healthy choice for “meatballs.“20-Day Vegan Meal PlanThe Best 30-Day Vegetarian Meal PlanTop Vegetarian Protein SourcesThe 10 Best Vegan Protein Sources
Pictured recipe:Chipotle-Lime Cauliflower Tacos
Eating a vegetarian diet is linked with many health benefits-including lower cholesterol, lower blood pressure and lower overall BMI. You’ll want to make sure you’re eating balanced meals and getting key nutrients that can sometimes be lacking for vegetarians and vegans, such as vitamin B12, iron and omega-3s.
And whether you’ve just made the switch or want to shake up your dinner game and eat more plant-based, you may be craving some fresh ideas for what to eat. Beyond basic vegetables, fruits and whole grains, we’ve put together a list of our favorite vegetarian and vegan substitutes for animal proteins.
These plant-based foods will help you skip the meat and still enjoy delicious meals that are hearty and satisfying.
How Vegans Can Get the Key Nutrients They Need
Pictured recipe:EatingWell’s Eggplant Parmesan
1. Eggplant
Eggplant offers a meaty texture and an earthy, savory (umami) flavor. This versatile veggie can be prepared many ways, from grilling and baking to stir-frying and even stuffing (similar to a stuffed chicken breast). Try out this recipe forStuffed Eggplant.
Pictured recipe:Sweet Potato Hash Stuffed Portabello Mushrooms
2. Mushrooms
It’s become quite popular to use portobello mushrooms as a substitute for a burger, but mushrooms can do so much more. Chopped, sliced or ground mushrooms provide a meaty texture and earthy, smoky flavor that works well in the place of meat. Try your hand at subbing in mushrooms for meat in these recipes forPortobello “Philly Cheese Steak” SandwichandWild Mushroom & Polenta Casserole.
Pictured recipe:Soy-Lime Roasted Tofu
3. Tofu
Similar to chicken, this soy-based vegetarian protein takes on the flavors of what it is seasoned and cooked with. This makes tofu an excellent canvas for introducing all types of flavors (like ourTofu Curry,Tofu StroganoffandTofu Parmigiana, to name a few). Plus, a 3-ounce serving of tofu packs in 9 grams of protein.
Pictured recipe:Vegan Chicken Nuggets
4. Seitan
Sometimes referred to as “the vegetarian white meat,” this wheat-based protein is a great option and provides a similar mouthfeel to chicken (in fact, many imitation chicken products on the market are made with seitan). You can buy seitan where you find tofu in most large grocery stores.
Pictured recipe:Slow-Cooker Creamy Lentil Soup Freezer Pack
5. Lentils
These legumes are surprisingly high in protein, with 9 grams per 1/2 cup (cooked). Their hearty texture and peppery flavor make them a good stand-in for ground beef in many recipes, such asVegetarian Shepherd’s Pie,Lentil BurgersandSquash, Chickpea & Red Lentil Stew. Lentils come in a variety of colors including red, brown, black and green and ounce for ounce cost less than meat. You can buy them dried or canned.
Pictured recipe:Black Bean Tacos
6. Beans
Similar to lentils, beans are a good swap for beef in many recipes. Beans deliver around 8 grams of proteinand8 grams of fiber per 1/2-cup serving, though it may vary slightly depending on the type of bean. Top your salad with beans or use them inVegetarian Chilior in place of meat in tacos andVegetarian Taco Salad.
7. Tempeh
This soy-based protein is similar to tofu (which is also a great substitute for fish), but usually has a firmer texture, a darker brown color and a nutty flavor. Tempeh contains all the essential amino acids so it’s a great vegetarian protein source and because it’s fermented, it delivers probiotics (good bacteria essential for gut health). Tempeh is great grilled, or try it pan-fried in ourSesame-Honey Tempeh & Quinoa Bowl.
8. Jackfruit
It seems strange to think of a fruit as a substitute for meat, but the texture of jackfruit is actually quite similar to shredded chicken (and also works well in place of pulled pork). Though this tropical fruit looks intimidating from the outside, it’s sold in supermarkets in cans and in the refrigerated section with other meat substitutes.
Read more:What Is Jackfruit and Should You Eat It?
9. Cauliflower
Cauliflower is a mild vegetable and has a reputation for being able to stealthily replace certain foods, such as potatoes and even pizza crust. Caulifower replaces the chicken in theseSriracha-Buffalo Cauliflower Bitesand makes a healthy choice for “meatballs.”
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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