Fake meat. Meat substitute. Meat alternatives. Mock meats. Call it what you want but be wary. Not all of the fake meats are created equal. This Fake Meat Guide can help you navigate everything from tofu to the exotic look-alikes.
Tara’s Tuesday Tips: The Fake Meat Guide
Fake meats can have their place in a plant-based diet. They can be a healthy alternative to animal products and they can help ward off diet boredom. Some are vegan, some are vegetarian, some are gluten free, and some are not. My tips this week are to help you navigate the ever-changing world of meat alternatives.
Tofurkey:
- Perfect for new vegetarians! This is a great replacement for the sliced deli-meat-lunch-sandwich. This usually is the ‘turkey’ of choice for a turkey-free Thanksgiving. Most Tofurkey products are made with a base of seitan and/or tofu/soybeans giving it a good nutritional profile. These contain gluten but no eggs.
Seitan:
- AKA wheat-meat. This is a high protein meat substitute you can make yourself or buy in the refrigerated section of the grocery store. This one gets an A+ from me especially if you prepare it yourself. Dairy free, egg free, NOT gluten free. Learn how to make homemade seitan here.
Tofu:
- If you have read my tips before, you know I love creating tofu dishes. Tofu has a great nutrition profile and you can make it taste great with the right recipes. Start here with my tofu for beginners or tofu 101. Tofu is naturally gluten free, dairy free, and egg free, and can be a regular addition to your plant-based diet!
Tempeh:
- Made from fermented whole soybeans. Some versions also contain flax seeds and brown rice giving tempeh a boost in protein and iron. This meat alternative gets an A+ from me for its nutritional profile. In the taste department, be careful how you cook it, always boil it first, and it doesn’t taste good without seasoning. Please don’t eat it plain, you will never eat it again. New to tempeh? Start here: Reasons to Eat Tempeh.
Jackfruit:
- Grown on a tree in Southeast Asia, Brazil, & Africa, jackfruit contains no saturated fat or cholesterol, and is high in fiber and potassium. Jackfruit takes on the flavor of anything you cook it with. Can be used in curries, vegetarian pulled pork recipes, and flavored with Mexican spices. Need a recipe? My favorite recipe for BBQ Jackfruit here and Mexican Jackfruit here.
The Fake Meat Guide to Different Name Brands
- Lightlife: This is the ‘hot dog’ of choice in this vegetarian family. Be careful how you cook these. If you cook them wrong, you will never buy them again. Slice them open the long way and grill them or cut them into rounds and brown them in a pan but don’t microwave or boil them. These are made of organic soy.
- Quorn: A+ for taste but some of their products contain eggs. Check the packaging, it will say vegan or vegetarian. These products get their chewy texture from fermented mushrooms.
- Gardein: Somehow, the ‘chick’n’ tenders and ‘turkey cutlets’ look and taste like meat while maintaining a good nutritional profile. Some of their products contain soy. These are dairy-free, egg-free, and kosher. If you can avoid it, don’t microwave these, take the time to cook them in the oven or in a pan … totally worth it! Gardein ‘turkey’ pictured above.
- Morning Star: This was one of the first fake meats I ever ate, but there are so many other options now! Morning Star products contain soy isolate, caramel coloring, sugars, modified corn starch, red dye, carrageenan, sodium tripolyphosphate, so this is not my go-to fake meat product.
- Beyond Meat: I am a HUGE fan of Beyond Meat. I LOVE what this company is doing to change the meat-eating world. A++ for taste, there is a good amount of fat in these so we try to eat them only a few times per month. This is my first choice mostly because I support their efforts revolutionize the way the world sees meat. Their products are made from pea-protein so they are vegan, eggless, and soy-free. My favorite Beyond Meat recipe here.
All the best,
Tara 💚
A Few Other Tips You Might Like:
Guide To Plant-Based Meat Alternatives
How To Stop Meat Cravings As A Vegetarian
How to Get Enough Iron If You Don’t Eat Meat
Signs That You Should Go Plant-Based
Plant-Based Sources of Calcium
How to Get Omega-3s if You Don’t Eat Fish
What are your thoughts on store brand fake meat crumbles? They are much cheaper.