10 MEAT SUBSTITUTES AND PROTEIN SOURCES FOR VEGANS

The vegan lifestyle centers on the belief that you should avoid all forms of exploitation, cruelty, and harm to animals. If you’re transitioning into the vegan lifestyle or you’re a tenured vegan looking for new flavors, this list will help you.

Here are ten protein sources and meat substitutes for vegans:

1. Tofu

This soy product has characteristics similar to chicken. Rich in protein, the tofu can take the flavor profile of its seasonings. Most Asian dishes use tofu to balance out intense flavors. A versatile addition to any meal, this food is a staple in vegan households.

vegetables on a brown table

2. Tempeh

This soy product is the fermented version of tofu. In this process, the soya beans undergo fermentation, and then they are firmly pressed into a cake form. It’s rich in calories, but it is also one of the healthiest ways of preparing soy.

on-stick foods with brown sauce, chopped green leaves and slices of lemons

3. Eggplant

This vegetable is versatile in terms of flavor and texture. It can be used to enhance the flavor of any meal, and can also eat it on its own. You can grill, bake, stir fry or boil an eggplant and combine it with any vegetable.

4 eggplants in blue background

4. Potatoes

Perhaps one of the most versatile vegetables around, a potato can be eaten raw or seasoned. Potatoes can be mashed, baked, boiled, grilled, or fried. If you want to add more protein to your diet, you can add hummus to your potato snack.

white potatoes

5. Seitan

If you’re vegan but you’re allergic to soy, seitan is an excellent alternative to your usual meat products. You can create seitan by combining gluten wheat with water and other preservatives. The downside to this substitute is that it’s often processed and high in additives.

sliced potatoes and carrots topped with brown-colored food and roughly chopped green leaves

6. Mycoprotein

This product is a fungus-based meat substitute. It is known to have at least 13 grams of protein per half-cup. This food is not for you if you have a fungus or mushroom allergy.

a film picture of a fungus and a course menu

7. Mushrooms

You can use the portobello mushroom as a burger meat substitute. Mushrooms have their flavor profile, which can be made even better with smoking, boiling, or grilling. Its earthy texture and flavor is a staple addition for any vegan dishes.

scattered mushrooms

8. Jackfruits

This fruit has a feel that’s similar to pulled meat like pulled pork or pulled chicken. However, this tasty dish is more of a meat substitute than a good source of protein. If you’re going to prepare jackfruit, make sure that you include other protein staples like nuts, peas, lentils, and beans.

9 slices of ripened jackfruit in a bowl

9. Quinoa

The quinoa grain is complete and high in protein. It’s a highly-versatile vegan staple that you can add to almost any meal. It can be eaten as a main course or sprinkled on to salads and soups.

quinoa grains in a white bowl

10. Chickpeas

The chickpea is a flavorful protein staple that you can eat hot or cold. Cooked chickpeas can contain at least 7.5 grams of protein per half a cup. You can add them to soups and stews or roast them in the oven.

chick peas in a transparent bowl

Which meat substitutes are you excited to try?

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