10 Meat Alternatives Recommended by Nutritionists

Vegetarian tricks

Whether you're trying to go vegetarian or simply want to incorporate more plant-based foods into your diet, it's important to think outside the box when searching for meat alternatives. We asked 10 registered dietitians what they use to replace some (or all) meat in their meals, and here's what they had to say.

Eggplant

"I love eggplant for its versatility and filling properties, making it a great alternative to meat," says Jackie Nugent, a registered dietitian nutritionist and author of the diabetes cookbook, All Natural. "One of the unique nutrients eggplant contains is nasunin, a beneficial anthocyanin. It's important to eat the skin!" One of Nugent's favorite ways to use the vegetable is in vegan eggplant "bacon" mini sandwiches. To make the "bacon," she slices the eggplant into thin rounds, brushes them with extra-virgin olive oil, seasons them with coconut sugar, sea salt, smoked paprika, chili powder, and garlic powder, then roasts them at a low temperature until crisp.

Since eggplant isn't pure protein, Nugent advises, "Just make sure you get your protein from other foods at this meal, like a hummus appetizer or bean salad."

Tofu

"Tofu is a great source of protein: half a cup of extra-firm tofu contains 22 grams," says Amy Gorin, MS, RD, RD, owner of Amy Gorin Nutrition. Her favorite ways to cook tofu are grilling, stir-frying, and adding it to homemade vegetable soup. "I've found that extra-firm tofu works best in dishes when prepared in one of these ways, but if you want to add tofu to a smoothie, use the soft variety."

Lentils

"As a vegetarian, I love to recreate meat dishes like meatballs or tacos without the meat," says Natalie Rizzo, MS, RD, author of "The Essential Guide to Nutrition for Runners." "Green lentils are my favorite meat alternative because they're very filling and high in protein: 1/2 cup dry (about 1/2 cup cooked) has 13 grams of protein." One of Rizzo's favorite lentil recipes is her lentil meatballs. She combines green lentils with bread crumbs, Parmesan cheese, spices, and an egg, then bakes the meatballs in the oven.

Jackfruit

Jackfruit is a great plant-based alternative, with 6 grams of fiber and nearly 6 grams of protein per serving. It's also rich in vitamins A and C, potassium, and magnesium. This is partly why jackfruit is a favorite of Mandy Enright, MS, RD, RD, and creator of several nutrition blogs and the podcast Nutrition Nuptials. "The texture of jackfruit is very similar to that of stewed meat, and it will definitely take on the flavors of whatever you cook it in," explains Enright. She likes to use jackfruit in pulled pork sandwiches, barbecue tacos, chili, chowders, and Asian-inspired dishes like curry and teriyaki rice.

Champignons

Mushrooms are a favorite meat alternative for many nutritionists, but button mushrooms (both regular and king) are a favorite of Sarah Flugradt, MS, RD, a registered dietitian at Salubrious RD, especially as a substitute for ground beef in tacos. "I use the same seasonings, like chili powder, cumin, garlic powder, and paprika, when sautéing sliced ​​mushrooms," says Flugradt. "Their texture is similar to beef, and the seasonings make them delicious." Mushroom tacos have become a favorite for the Flugradt family. "My kids love mushrooms and load up on veggies, making them a super-healthy vegetarian option in our kitchen. Plus, mushrooms are often half the price of ground beef, so you can save big."

Tempe

"Tempeh is a great, nutritious alternative to tofu if texture is important to you," says Ginger Hultin, a spokesperson for the Academy of Nutrition and Dietetics and owner of ChampagneNutrition. Tempeh is a fermented soybean product, which imparts digestive-boosting properties. "Because of the production process—in which the soybeans are soaked, cooked, fermented, and formed into blocks—tempeh has a meat-like texture and can be cut and prepared in a variety of ways," explains Hultin, who likes to substitute crumbled tempeh for meat in tacos or marinate tempeh pieces for adding to sandwiches or wraps. Tempeh is free of saturated fat and cholesterol, but it is rich in nutrients like protein, iron, B vitamins, and calcium.

Quinoa

"It's pure protein!" raves Manuel Villacorta, MS, a registered dietitian, author, and speaker. "The biggest challenge for vegetarians is finding a plant-based source of all the amino acids they need that isn't from legumes, and the only grain solution is quinoa." It's a whole grain, and just one cup contains 8 grams of protein and is completely gluten-free. Quinoa is a neutral base for many dishes, helping vegetarians get the nutrients they need while eating simply and varied. Villacorta adds quinoa to salads, mixes it with roasted vegetables, makes quinoa porridge, and even uses it as a pizza base.

Portobello mushrooms

These mushrooms are a favorite of Kara Harbstreet, MS, a registered dietitian with Street Smart Nutrition, for dishes like burgers and fajitas. "They have a firm, dense texture that will absorb grilled flavors and chew like a juicy patty. And unlike cooking meat patties, there's no need for any utensils to speed up the process." If you're not aiming for a 100% vegetarian dish, Harbstreet recommends mixing mushrooms into burger ground beef or substituting some meat in other recipes. "Try mixing 50% chopped or sliced ​​mushrooms with 50% ground beef or turkey the next time you make homemade burger patties."

Walnuts

Kristen Smith, MS, RD, RD, founder of 360 Family Nutrition and a spokesperson for the Academy of Nutrition and Dietetics, recommends soaking walnuts and then chopping them. "Soaking walnuts in water for an hour and chopping them will give them a texture similar to ground beef," explains Smith. "If you want to use the nut crumbles as a taco filling, flavor them with taco seasoning and olive oil. Finish with a creamy avocado-cilantro sauce."

Soy meat (textured vegetable protein)

"Soy meat has the texture and appearance of ground meat, so it won't significantly alter dishes that traditionally include ground meat," says Samantha Harmon, MS, a registered dietitian nutritionist with Nutritioning Life. Harmon uses soy meat in meat sauces, lasagna, beef sandwiches, and chili.