Your Guide to Plant-Based Meats and Meat Substitutes
Katie Bandurski
Whether you’re a full-time vegetarian looking to expand your cooking repertoire or a carnivore considering meatless Mondays, this guide to plant-based meats is full of delicious ideas. We break down everything you need to know about tofu, Impossible burgers, jackfruit and more.
At its simplest definition, plant-based meat is exactly what it sounds like. It’s a meat alternative derived from beans, fruits, vegetables or other plants. Some plant-based meats aim to replicate animal products in taste and texture, while others exist as their own vegetarian entity.
Is Plant-Based Meat Healthy?
Generally speaking, yes. Plant-based meats are often lower in calories, fat and cholesterol than their traditional counterparts. Many substitutes are also rich in protein, fiber and other nutrients. Plant-based meats are healthier for the environment, too. Common veggie crops like peas, soy and wheat have a smaller footprint than beef or fish. (For more benefits, read up on the reasons to try a plant-based diet).
However, some plant-based meats can be highly processed with long ingredient lists. They also often lack nutrients like Omega-3s and vitamin B12. If you’re not sure how meat substitutes fit into your lifestyle, we suggest chatting with your doctor or a nutritionist. You can also learn more about the best plant-based protein sources.
What is tofu? Just one of the oldest and most easily recognized meat substitutes! This soy-based ingredient is available in several textures—ranging from silken to super firm—and has a bland flavor that’s receptive to sauces, spices and marinades. Plus, learning how to cook tofu is easy. This staple can be prepared in a skillet, oven, air fryer and more. Give it a try with any of our best tofu recipes.
The answer to “what is tempeh?” is pretty interesting: Tempeh is made of whole soybeans fermented into a firm, nutty loaf. And while this plant-based stable isn’t going to win any beauty contests, it’s a valuable ingredient rich in protein and fiber. Tempeh is enjoyed several different ways—steamed, grilled or baked, just to name a few—and is a common ingredient in hearty vegetarian sandwiches or stir-fries. Learn more about how to cook tempeh.
Seitan
We don’t blame you if you’ve never heard of it. But knowing the answer to “what is seitan?” will help round out your meat-free meal plan. Seitan is a plant-based ingredient made from vital wheat gluten, water and spices. When cooked, it takes on a juicy, poultry-like texture. It’s delicious cooked on its own (and paired with our favorite vegetarian side dishes!) or incorporated into other recipes.
Jackfruit
There’s a good chance you’ve seen it on a trendy restaurant menu and wondered, “what is jackfruit?”. When underripe, this tropical fruit has a texture most similar to pulled pork, but it can also be used to replicate pot roast, sandwich meat or chicken. Check out our best savory jackfruit recipes for inspiration.
Store-Bought Meat Substitutes
No matter what you’re craving, there’s a store-bought meat alternative that will hit the spot. Plant-based meat brands like Impossible Foods, Beyond Meat, Gardein and Morningstar—plus some niche, smaller brands, too—have made vegetarian eating more accessible. (Some have even found their way into fast food restaurants). These products are typically made from soy or pea protein, and they taste very similar to real meat in flavor and texture. Some of them even “bleed,” thanks to beet juice or heme.
Try It! Use store-bought meat substitutes in the same way you’d use ground beef, chicken tenders or other ingredients. We’re particularly smitten with plant-based burgers.
Tips for Cooking with Plant-Based Meats
Add plenty of seasonings. If you’re working with a basic plant-based ingredient, like tofu or tempeh, don’t shy away from seasonings. These items don’t have much flavor on their own, so if you’re going for a “meaty” taste you’ll want to rely on marinades, sauces and spices to create umami flavor.
Opt for the air fryer. This cooking method gives a delicious crisp and crunch to everything from air-fryer tofu to store-bought chick’n tenders.
Avoid overcooking! Unlike a beef patty that has a lot of natural fat to keep it moist and juicy, plant-based meat requires careful cooking. Pay attention to any instructions on the package for the best results.
Don’t get stuck in a recipe rut. There are always more plant-based options coming to the market. Add them to your plant-based diet grocery list and get cooking!
Some of Our Favorite Plant-Based Recipes
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This meal is incredibly easy, yet is packed with flavor and looks like a dish from a five-star restaurant. The grill leaves the cauliflower cooked but crisp, and the red pepper flakes add bite. —Carmel Hall, San Francisco, California
While traveling to Taiwan, I had the pleasure of trying a unique vegetable dish that included fresh pumpkin. It inspired me to roast pumpkin with Brussels sprouts. —Pam Correll, Brockport, Pennsylvania
My daughter Kayla saw a black bean chili while watching a cooking show and called me about it because it looked so good. We messed with our own recipe until we got this easy winner. —Lisa Belcastro, Vineyard Haven, Massachusetts
When I found a potato recipe that called for vinegar, I was intrigued. But without all the ingredients on hand, I had to improvise and gave it a whirl using Italian seasoning and balsamic vinegar. It turned out great! —Lisa M. Varner, El Paso, TX
Here's a comforting, home-style treat that never loses its appeal. Dish up big bowlfuls and wait for the smiles! —Marilee Cardinal, Burlington, New Jersey
One of my girls won’t eat meat and the other struggles to get enough fiber. This recipe is a perfect way to give them what they need in a dish they love to eat. I save my broccoli stems in the freezer until I have about two small bags, and then I make soup. —Maria Davis, Flower Mound, Texas
On long summer days when we just want to relax, I make a cool salad with avocado, berries and mint. The tangerine dressing is refreshingly different. —Carole Resnick, Cleveland, Ohio
Cauliflower florets are deep-fried to a crispy golden brown, then coated in a sauce with just the right amount of kick. This is a fun alternative to the classic chicken dish.—Nick Iverson, Milwaukee, Wisconsin
When there’s not much time to cook, try roasting potatoes and cauliflower with chickpeas for a warm-you-up dinner. It's a filling meal on its own, but you can add chicken or tofu to the sheet pan if you like. —Pam Correll, Brockport, Pennsylvania
You’ll love this salad warm or chilled. For variety, add feta cheese or use this as a filling for stuffed tomatoes or mushrooms. —Brian Kennedy, Kaneohe, Hawaii
My husband and I often crave pakoras, deep-fried fritters from India. I wanted to get the same flavors but use a healthier cooking technique, so I made soup using all the classic spices and our favorite veggie, cauliflower! —Melody Johnson, DePere, Wisconsin
The smoked Spanish paprika gives a simple side of roasted cauliflower extra depth. This is definitely a favorite. —Juliette Mulholland, Corvallis, Oregon
A rich blend of spices adds flavor to tender, nutritious bulgur and garbanzo beans in this tangy stew that has just the right amount of heat. A hint of sweetness from golden raisins is the perfect accent. —Faith Cromwell, San Francisco, California
This is an easy recipe for a "tofu beginner," as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve with Chinese soup and egg rolls! — Autumn SinClaire, Gold Beach, Oregon
I love to prepare dishes without gluten or dairy products, and this recipe meets the criteria when you use gluten-free pasta. It's proof you can use delicious, healthy products to create a crowd-pleasing meal. It's also soy-free, nut-free and vegetarian. —Amie Valpone, New York, New York
When you want to cook okra without frying it, roast it with lemon juice for a lighter version. The smoked paprika gives it even more roasty oomph. —Lee Evans, Queen Creek, Arizona
I submitted this recipe to a local newspaper and won first prize. I make this hearty soup whenever my family needs a good dose of veggies. —Jody Saulnier, Woodstock, New Hampshire
This tasty vegetable side dish can set a chilling scene on Halloween if you style it to look like a brain—try adding spiders and spiderwebs to your table setting. You can also serve it on Thanksgiving and pair it with the turkey and dressing. The festive orange sauce takes some time, but it tastes incredible.—Lauren Knoelke, Milwaukee, Wisconsin
My kids eat this spiced broccoli without cheese; it’s that good. It transports easily to the beach, the park or tailgate parties and also works on an indoor grill. —Kathy Lewis-Martinez, Spring Valley, California
My favorite meals show a love of family and food. This zucchini dish with tomatoes is like a scaled-down ratatouille. —Adan Franco, Milwaukee, Wisconsin
Everyone at my table goes for this feel-good soup. It is quick when you’re pressed for time and beats fast food, hands down. —Darlis Wilfer, West Bend, Wisconsin
When entertaining, I often rely on my pepper tapenade recipe because it takes only 15 minutes to whip up and pop in the fridge. Sometimes I swap out the almonds for walnuts or pecans. —Donna Magliaro, Denville, New Jersey
Marinated stuffed olives go over so well with company that I try to keep a batch of them in the fridge at all times. —Larissa Delk, Columbia, Tennessee
Sometimes I serve this side dish chilled and other times we enjoy it hot. It has a pleasant tinge of lemon and a nice crunch from pecans. —Shelly Nelson, Akeley, Minnesota
These saucy chickpeas add just a little heat to meatless Mondays. They're especially good over hot, fluffy brown rice. —April Strevell, Red Bank, New Jersey
Fresh green broccoli turns tangy and tasty when roasted with lemon juice and pepper. A sprinkle of almonds adds crunch. —Liz Bellville, Jacksonville, North Carolina
I came up with this easy salad while brainstorming light, protein-filled recipes. My vegetarian and vegan friends are especially big fans. —Maiah Miller, Monterey, California
For easy veggies, I make a simple sauce of sweet red peppers, almonds and parsley. We also like this sauce with zucchini or roasted cauliflower. —Elisabeth Larsen, Pleasant Grove, Utah
Give your friends the gift of good health. Red lentils are a protein powerhouse, and loaded with folate, iron and fiber. Oh, and this soup tastes amazing, too. —Taste of Home Test Kitchen
These homemade crackers are decidedly light and crispy. An addictive snack on their own, they also pair well with a sharp white cheddar. —Jessica Wirth, Charlotte, North Carolina
I alter my sister's dip recipe by adding finely chopped jalapeno for a little heat. It's a different way of serving corn as a dip that can be made ahead of time and refrigerated until serving. —Pat Roberts, Thornton, Ontario
I use kohlrabi in this soothing veggie soup. The vegetable has a mellow broccoli-cabbage flavor and can be served raw, but this is my favorite way to eat it. —Kellie Foglio, Salem, Wisconsin
For me, tailgating is about camaraderie and preparing food that’s good to grill. One of my favorites is sweet potato wedges. Yum! —Raquel Perazzo, West New York, New Jersey
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
My farm box had too many greens, so I had to use them up. This tasty idea uses kale, tomatoes and garlic in a dish that quickly disappears. —Martha Neth, Aurora, Colorado
Eat these roasted veggies with a crunchy baguette or a couple of cheeses. You can also double, or triple, the amounts and have leftovers to toss with spaghetti the next day. —Anndrea Bailey, Huntington Beach, California
This is my daughter Tonya's favorite meal. Sometimes we make it with rigatoni and call it "Riga-Tonya." It's a great dinner and a nice way to prepare yummy vegetables for the kids. —Sandra Eckert, Pottstown, Pennsylvania
This addictive fennel recipe is a fresh take on one of my mother's standard wintertime dishes. I usually add more carrots—as many as the pans will hold. —Lily Julow, Lawrenceville, Georgia
Sweet potatoes roasted with curry and smoked paprika delight everybody at our table. The mango chutney makes a tangy dip. —Simi Jois, Streamwood, Illinois
In our family, boeuf bourguignon has been a staple for generations. I wanted a meatless alternative. All this dish needs is a French baguette. —Sonya Labbe, West Hollywood, California
Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Tradition has it that if you eat black-eyed peas on New Year's Day, you'll enjoy prosperity all year through—but I serve this tasty combination of pasta, peas and tangy tomatoes anytime. —Marie Malsch, Bridgman, Michigan
A standout cauliflower side is easy to prepare with just a few ingredients. Crushed red pepper flakes add a touch of heat. —Susan Hein, Burlington, Wisconsin
If you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken. —Kim Ciepluch, Kenosha, Wisconsin
Topped with dried cherries and walnuts, this side is downright delicious. Even people who aren't into sweet potatoes will grab a second scoop. —Sarah Herse, Brooklyn, New York
I like to make this Swiss chard a main dish by serving it with pasta, but it’s also a tasty side dish all on its own. My boys love it and ask for it often. —Rebekah Chappel, Portales, New Mexico
With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. —Phyllis Smith, Chimacum, Washington
This slow-cooker soup is my secret weapon on busy days. It’s delicious served with oyster crackers that are tossed in a bit of melted butter and herbs and then lightly toasted in the oven. —Whitney Jensen, Spring Lake, Michigan
Curry gives a different taste sensation to this chili-like soup. It’s delicious with a dollop of sour cream. My family welcomes it with open arms—and watering mouths. —Christina Till, South Haven, Michigan
I am crazy for potatoes, especially when they're roasted and toasted. Toss them with fresh herbs and green onions for a bold finish. —Ally Phillips, Murrells Inlet, South Carolina
When my mom and sister developed several food allergies, we had to modify many recipes. I substituted quinoa for couscous in this tabbouleh. Now we make quinoa tabbouleh all the time! —Jennifer Klann, Corbett, Oregon
Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
