Which of the following can be used as a meat substitute?

October 30, 2025 •

3 min read

According to a 2024 analysis, plant-based meat substitutes are a significant and growing market, highlighting the increasing public interest in non-animal protein sources. For anyone asking which of the following can be used as a meat substitute, the answer includes a wide variety of whole foods and innovative processed products designed to mimic the taste and texture of meat.

Quick Summary

This article explores a diverse range of plant-based foods that can effectively replace meat in cooking. It details various options, including traditional soy products like tofu and tempeh, wheat-based seitan, and versatile vegetables and legumes. The guide also covers cooking methods and nutritional benefits to help you choose the best alternatives for your dietary needs.

Key Points

Tofu and Tempeh: Soy-based alternatives with varying textures and the ability to absorb flavor, with tempeh having a denser, nuttier profile.
Seitan: A wheat-based, high-protein alternative prized for its chewy, meat-like texture, suitable for mimicking beef or chicken.
Legumes: Economical and nutrient-rich options like lentils, beans, and chickpeas are perfect for bulk fillings and veggie patties.
Jackfruit and Mushrooms: Whole-food options that offer unique textures, with jackfruit mimicking pulled meat and mushrooms providing an earthy, meaty bite.
Processed Alternatives: Modern options from brands like Impossible Foods and Beyond Meat are engineered to replicate the taste and feel of ground meat and other products.
Cooking Versatility: Each substitute has different best uses, from sauces with silken tofu to grilling with seitan or firm tempeh, allowing for diverse culinary approaches.
Nutritional Differences: While high in protein, options like seitan (very high) and jackfruit (low) vary significantly in nutritional content, affecting their use in meal planning.

Common Meat Substitutes: A Closer Look

The landscape of meat alternatives has expanded far beyond simple veggie burgers, offering a rich variety of textures, flavors, and nutritional profiles. From time-tested staples to modern innovations, there are numerous excellent options available, each with unique culinary applications.

Tofu and Tempeh

Tofu, a versatile staple of Asian cuisine for centuries, is made from coagulated and pressed soy milk. Its mild flavor and texture, which can range from silken to extra-firm, make it a blank canvas for absorbing marinades and sauces.

Silken Tofu: Ideal for creamy sauces, dressings, and desserts.
Firm/Extra-Firm Tofu: Excellent for stir-frying, grilling, and baking, as it holds its shape well and develops a satisfying chew.

Tempeh, another soy-based product, originated in Indonesia and is made from whole, fermented soybeans pressed into a firm, nutty cake. Unlike tofu, its texture is dense and chewy, and it has a more robust, earthy flavor profile. It holds its form exceptionally well and is perfect for slicing, cubing, or crumbling into dishes.

Seitan

For those seeking the most meat-like texture, seitan is a popular choice. Made from vital wheat gluten, the main protein in wheat, seitan is kneaded and cooked to create a dense, chewy product. Its texture closely resembles chicken or beef, and it easily absorbs flavors from marinades and cooking broths. Seitan is exceptionally high in protein but is not suitable for individuals with celiac disease or gluten sensitivity.

Legumes: Beans, Lentils, and Chickpeas

Beans and legumes are among the most economical and nutrient-dense meat substitutes. They are excellent sources of protein, fiber, and various vitamins and minerals.

Lentils: Quick-cooking and available in multiple varieties, lentils are perfect for stews, soups, sloppy joes, and veggie burgers.
Black Beans: A great base for veggie burgers, tacos, and burritos due to their creamy texture and dark color.
Chickpeas: The star of hummus, chickpeas (garbanzo beans) also add a nutty flavor and protein boost to curries, salads, and roasted snacks.

Vegetables and Fungi

Certain vegetables and fungi offer surprising textures and flavors that can serve as excellent meat alternatives.

Jackfruit: When unripe, young jackfruit has a mild, neutral flavor and a shredded, stringy texture that perfectly mimics pulled pork or chicken. It readily soaks up barbecue sauces or taco seasonings.
Mushrooms: Varieties like portobello and lion's mane have a naturally savory, meaty flavor and firm texture. Large portobellos can be grilled whole as a burger patty, while chopped mushrooms can add umami depth to dishes.
Eggplant: With its meaty flesh, eggplant can be used in hearty main courses, such as vegetarian lasagna or baked dishes.

Modern Processed Products

The market has seen an explosion of innovative, store-bought meat substitutes that closely replicate the experience of eating meat. Brands like Beyond Meat and Impossible Foods use pea and soy proteins, among other ingredients, to create products that mimic the taste, texture, and appearance of ground beef, sausages, and chicken. Other products, such as Quorn, use mycoprotein derived from a fermented fungus.

Comparison of Popular Meat Substitutes


Attribute	Tofu	Tempeh	Seitan	Jackfruit	Mushrooms
Primary Ingredient	Soybeans	Fermented Soybeans	Wheat Gluten	Tropical Fruit	Fungi
Protein Content	Moderate	High	Very High	Low	Low to Moderate
Texture	Varies (silken to extra-firm)	Firm, chewy, nutty	Chewy, meat-like	Stringy, shreds like pulled meat	Meaty, savory
Flavor	Mild, absorbs flavors	Nutty, earthy	Savory, adapts to seasoning	Mild, takes on flavors	Earthy, umami
Best For	Stir-fries, scrambles, sauces	Cubes, slices, crumbles	Roasts, kebabs, strips	Pulled "pork" or "chicken"	Burgers, fillings, stews
Allergen Note	Soy	Soy	Wheat/Gluten	None	None

Conclusion

Choosing a meat substitute depends largely on your desired texture, flavor, and nutritional needs. For high-protein, meat-like chew, seitan is a top contender, though it must be avoided by those with gluten sensitivities. For soy-based versatility and gut health benefits, tofu and tempeh are excellent choices. For a whole-food, lower-calorie option that mimics pulled meat, young jackfruit is an impressive alternative. Finally, basic legumes like lentils and beans offer an affordable, nutrient-rich foundation for countless meals. By experimenting with these various options, cooks can effortlessly replace meat and create satisfying, flavorful dishes for any palate.

For deeper insights into the science and sustainability of plant-based alternatives, explore the analysis from the Good Food Institute Asia Pacific.

Frequently Asked Questions

There is no single best substitute, as it depends on the recipe and desired texture. Tofu is highly versatile for many dishes due to its mild flavor, while seitan is best for recipes requiring a very meaty, chewy texture, and lentils are excellent for ground meat applications.

Seitan, made from vital wheat gluten, typically has the highest protein content among common meat substitutes, often exceeding both tofu and tempeh per serving.

No, individuals with gluten sensitivity or celiac disease should avoid seitan entirely, as it is made directly from wheat gluten. Tofu, tempeh, and most legume-based options are naturally gluten-free.

No, jackfruit is not a significant source of protein. When used as a meat substitute, it is valued for its texture, but it's important to pair it with other protein-rich foods like beans or grains for a complete meal.

Some processed meat substitutes can be high in sodium, saturated fat, or additives. It's best to check the ingredients list and nutritional information. For the healthiest option, choosing less-processed alternatives like tofu, tempeh, or legumes is recommended.

To get the best flavor from tofu, it's crucial to press out excess water before cooking. This allows it to better absorb marinades and sauces. Freezing and thawing firm tofu can also create a denser, chewier texture.

For ground beef replacement, textured vegetable protein (TVP), crumbled tempeh, or well-seasoned lentils are excellent choices. Many modern processed meat crumbles also work well in tacos, chili, and bolognese sauces.