Give your go-to veggie burgers a break and try these other meat substitutes recommended by nutritionists (2024)

Whether you have recently gone plant-based or been living the meatless lifestyle for a while, you know giving up your favourite foods can be hard, especially if you're used to chowing down on chicken and burgers all the time. Another challenge? You may be used to having these foods as your main sources of protein, which is crucial for your health. Thankfully, meat substitutes have come a long way from veggie burgers and tofu cubes.

'Meat substitutes can be very helpful for those who are transitioning to a plant-based, vegetarian diet, and usually rely heavily on meat for their meals,' explains Krystal George, registered dietician and nutritionist. These plant-based alternatives help curb those cravings when you can't have the real thing.

While there are many options available, not every one is healthy and you want to choose very carefully. The production process of meat substitutes often involves dyes, lots of salt, and artificial binders, AKA what holds food together.

So, sticking to more natural, organic options when you can, like lentils, tofu, or tempeh is your best bet. 'I think the perfect balance is to focus more on whole food, plant-based protein options—such as beans and legumes— and allow some flexibility to consume meat-like substitutes when you’re wanting something different, or quick to prepare,' George says. 'Some companies are really doing all they can to make them as healthy as possible.'

Don't know where to start? These nutritionist-approved options will taste so good, you won’t even miss the meat.

Why it's great: It’s tough to mimic the texture and mouthfeel of minced beef, but pea protein isolate or textured pea protein nails it pretty well. Some brands use beets as food colouring to give pea protein isolate that medium-rare minced beef look, according to Desiree Nielsen, registered dietician and the founder of Transformative Nutrition. It's also gluten-free, soy-free, GMO-free, and contains lots of protein, she notes.

Keep in mind: While vegan, it can be loaded with colouring and textural additives. 'Eating hyper-processed meat substitutes like this once or twice a week as a treat would be fine within a healthy diet, but I wouldn’t make them a mainstay over simpler options like beans and high-protein veggies,' she says.

Why it's great: 'One of my favourite vegetarian meat options,' says Amy Shapiro, registered dietician and the founder of Real Nutrition. Not to be confused with tofu, tempeh is made from fermented soybeans. The result is a thick, loaf-like substance that tastes delicious sliced in sandwiches, cubed in salads, or sizzled and smoked on a pan in place of bacon strips.

It’s a complete protein (meaning it contains all nine amino acids), and the fact that it's fermented helps maintain healthy gut bacteria. It’s high in calcium, which promotes strong bones, and contains antioxidants, which can help ward off a variety of diseases.

Keep in mind: Tempeh is extremely high in fibre, so introduce it into your diet slowly to avoid bloating. Since supermarket-bought versions can be high in salt and other additives, you can also buy your own tempeh starter kit for a healthier DIY version.

Why it's great: This meat alternative made from wheat gluten acts as the star of many Buddha bowls—and thanks to its dense texture, it’s eerily similar to duck, but works well as a sandwich or pizza topping. If you have a soy allergy or prefer to avoid it for other reasons, seitan isn’t soy-based, so this is a safe bet. It’s high in protein, which can help promote weight loss and muscle maintenance, Shapiro adds.

Keep in mind: Since it’s made of wheat proteins, people with gluten sensitivities, intolerances, allergies, or coeliac disease should stay away. You also have to be careful about what you’re buying. 'Quick shop-bought varieties are often full of preservatives, seasonings, and additives like soy sauce, salt, and stabilisers to help it taste better,' Shapiro says.

Unlike other meat alternatives, seitan is not considered a complete protein, so Shapiro recommends pairing it with other sources of plant-based protein like beans to balance it out.

Why it's great: Jackfruit mimics the texture of pulled pork. It has a slightly sweet flavour, but if you braise it in the right savoury sauces, you’ll hardly be able to tell the difference. It’s high in magnesium, fibre, B6, and antioxidants, says Shapiro, while also being fairly low carb. The fibre content also helps with bowel regularity, weight loss, and cholesterol levels, she adds.

Keep in mind: It’s not as high in protein as other meat alternatives, according to Shapiro, so pair it with other sources of plant protein like ancient grains and legumes for a complete, balanced meal.

Why it's great: Tofu is made from congealed soy milk, Shapiro says. It’s the chameleon of vegan meat substitutes, picking up virtually any flavour. Soy from tofu is a complete protein, which is a rarity in plant-based foods, Shapiro says. It’s also high in minerals like iron and calcium, which are particularly crucial for vegan diets. Tofu is often fortified with vitamin B12, which is not bioavailable in plant-based foods. Shapiro recommends going organic, and fermented (for some good gut bacteria) if possible.

Why it's great: 'Lentils are natural foods, rich in fibre, protein, and potassium,' says George. Lentils are also pretty much the most unprocessed forms of plant protein you can find. Limiting processed foods is helpful so that you can avoid excess sugar or salt.

Keep in mind: If you’re following a low-carb diet, lentils may not be for you. 'While they do have slow-releasing energy due to the amount of fibre in them, half a cup of lentils can have as much as 20 grams of carbs, making it unsuitable for those with more restrictive diets,' says George.

Why it's great: Like lentils, black beans are unprocessed and very high in plant protein. 'This, in addition to their carbs, fibre, and antioxidants, makes black beans nutritional powerhouses,' says George. Even though they don’t have all the essential amino acids that make up a complete protein, 170g of black beans can have as much as 15 grams of protein and fibre.

Keep in mind: Many black beans come in tins filled with salted water, which increases their sodium content quite substantially, warns George. It’s better to stick with organic options that are in tins containing unsalted water. To find these, look for cans with labels that say, 'no salt added,' as those usually contain lower amounts of salt.

Why it's great: Did you know that if you combine chickpeas and brown rice, you get a complete protein because you’ll be getting all nine amino acids? Sounds like a good deal. But even on their own, chickpeas are star ingredients. About 165g of chickpeas has about 35 grams of fibre and 39 grams of protein, making them a satiating option for any meal.

Keep in mind: The high carb and fibre content can lead to gas and other gastrointestinal issues in people with sensitive guts, as a lot of the sugars found in chickpeas are indigestible. If this is you, it’s probably better to skip chickpeas and go with other protein options, like tofu and tempeh, instead.

Why it's great: 'I think it's cool that companies are making more mock meats and isolates to decrease meat consumption,' says George. Mock sausages are essentially made mostly with pea protein, so they’re usually bursting with protein (more than 20 grams), and they’re an easy way to satisfy your cravings and still get the texture of sausage when you’re transitioning to a plant-based diet.

Keep in mind: Since these are heavily processed most of the time, George recommends only consuming them sparingly and not making them a huge part of your daily diet. She also suggests looking for items with lower salt content and more protein, since that’ll help you stay satisfied without that icky bloated feeling you get after.

Why it's great: 'It really depends on the brand, but most plant-based chickens are made with soy or pea protein, making them very high in protein,' says George. 'They really mimic the taste of chicken incredibly well, so they’re great for people who are transitioning and want a chicken-like feel.' That's for you, all you chicken nugget lovers.

Keep in mind: They can be great sources of fibre and have less saturated fat than minced beef might, but they also can have a lot of sodium and binders that will make them hard on sensitive stomachs. 'These foods are processed at the end of the day, so I wouldn’t recommend them on a daily basis,' says George.

Why it's great: A vegan option for those who love flavourful Spanish chorizo, soyrizo is made of—you guessed it—soy. It has a meaty texture that most people who are missing meat will enjoy, and is super versatile. Stuff it into veggies, tacos, and so much more.

Keep in mind: Most soyrizos are heavily processed and have a ton of added flavouring, which means they are very high in salt. In addition, many options have xanthan gum and colourings that can lead to issues like upset stomach and make them, well, not that great for you.

Why it's great: 'Many vegan and vegetarian sliced are now made with lentils, which means they’re much more natural, while still being high in protein,' says George. 'They’re great to add into sandwiches for a snack which is low-effort yet still pretty nutritious.' Noted!

Keep in mind: 'Not all slices are created equal, and I would watch out for the ones with added flavour,' says George. You know the drill: Those with added flavouring have more artificial ingredients and salt, which can lead to bloating and gas, explains George.