I’m a Registered Dietitian, and These Plant-Based Meats Are Just As Good as the Real Thing
If you’re a plant-based eater, then you know that all of your protein needs can be met through a diet of delicious whole foods like legumes, nuts, seeds, veggies, and whole grains. But that doesn’t mean nostalgic thoughts of burgers off the grill, crispy chicken tenders, and snappy sausage links don’t pop up from time to time. Enter: Plant-based meat, the scrumptious substitute for all your favorite dishes.
While the taste and texture of many of these products are eerily similar to the real thing, how do they measure up nutritionally? Which ones *actually * taste the best (not like rubber or middle-school mystery meat) and are worth a spot in your cooking repertoire? Great questions. Find the real deal on fake meat below, plus 10 plant-based options I, a registered dietitian, recommend for getting as close to the real thing as possible.
The best plant-based meats, at a glance
- Best chicken: Sweet Earth, Frozen Vegan Mindful Chik’n, $7
- Best ground beef: Abbot’s, Plant-Based Vegan Ground Beef, $8
- Best burgers: Beyond Meat, Beyond Burger Plant-Based Patties, $6
- Best chicken patties: Quorn, Vegan Meatless Chiqin’ Cutlets, $5
- Best chicken wings: Daring Foods, Original Breaded Plant Chicken Wings, $5
- Best steak: Eat Meati, Classic Steak, $12
- Best breakfast sausage: Hilary’s, Organic Apple Maple Meatless Breakfast Sausage, $4
- Best bratwurst: Gardein, Ultimate Plant-Based Vegan Saus’ge Bratwurst, $8
- Best nuggets: Jack & Annie’s, Crispy Jack Plant-Based Chicken Nuggets, $5
- Best deli meat: Tofurky, Hickory Smoked Deli Slices, $5
What is plant-based meat?
Plant-based meat products are vegan or vegetarian substitutes for real meat. Typically, they’re made from plant-based ingredients like legumes, grains, vegetables, and seasonings to mimic the texture, appearance, mouthfeel, and flavor of the real thing.
Often, alternative meat brands also try to imitate the nutrition of real meat, providing similar amounts of protein, vitamins, and minerals. A big bonus with these substitutes, however, is that they usually are free of (or very low in) dietary cholesterol2 and saturated fat, which have both historically been linked to increased risk for heart disease1. Despite budding research3 disputing this direct correlation, it’s still best to approach these nutrients with caution.
Research has also found plant-based diets to be linked with increased longevity, 4as well as reduced risk for cancer5, heart disease6, type 2 diabetes7, and kidney disease8, only increasing its allure.
What to look for
Of course, taste and texture are important—you want to enjoy your meal, after all! But you want it to be nutritious, too, especially if you're swapping plant-based meat in for your normal daily helping of protein. To help you better understand how popular meat alternatives stack up to the real thing, below are the nutritionals for two of the most mimicked cuts of meat (chicken breast and ground beef) for comparison to keep in mind while you're shopping. Or, skip ahead to our list of best plant-based meats—the products I've curated are comparable on most fronts (and taste great, too.)
Boneless skinless grilled chicken breast (3 oz.)
- Calories: 128 calories
- Protein: 26 g
- Fat: 2.7 g
- Saturated Fat: 0.8 g
- Cholesterol: 88 mg 29 percent of Daily Value (DV)*
- Sodium: 44 mg, 2% DV
*Daily Value is based on the average adult needs for males and females without pre-existing conditions per the National Institutes of Health (NIH).
Ground beef, 85% lean, 15% fat (3 oz.)
- Protein: 16 g
- Fat: 13 g
- Saturated Fat: 5 g
- Cholesterol: 58 mg, 19% DV
- Sodium: 56 mg, 2% DV
The 10 best plant-based meats for every meal
Whether you're craving a juicy steak, simmering fajitas, classic nuggets, or a good ol' fashioned sandwich, there's a meat substitute for all your hankerings.
Boneless, skinless chicken breast is a go-to protein for so many, and this product is the perfect substitute. Sweet Earth does an excellent job mimicking the mild flavor and signature meaty texture of real chicken in its Vegan Mindful Chik’n pieces, which can be cooked up in just about anything. The plant-based pieces also stay intact really well for applications like sandwiches, salads, and stir-fries where they otherwise might fall apart.
Serving size: 3/4 cup
Protein: 18 g
Fat: 4 g
Saturated fat: 0 g
Cholesterol: 0 mg, 0% DV
Sodium: 250 mg, 11% DV
Pros:
- Great texture and flavor
- High protein
- Moderate sodium levels
Cons:
- Contains more additives than other options
- Contains soy, which can be a con for some shoppers
When looking for a delicious meat-free ground beef alternative, look no further than Abbot’s. This super high-quality, whole-food product is a seamless swap-out with ground beef, chicken, or turkey in pasta sauce, tacos, or sloppy Joe’s. Your guests may not even notice it’s vegan with its umami flavor and beefy texture, it’s that good. The best part? It has super high protein content—more than the same amount of 85 percent lean and 15 percent fat ground beef!
Serving size: 3oz.
Protein: 18 g
Fat: 4.5 g
Saturated fat: 1 g
Cholesterol: 0 mg, 0% DV
Sodium: 550 mg, 24% DV
Pros:
- Short ingredient list with whole food, recognizable ingredients
- Great texture and flavor
- High protein content
- Available at many large retailers
Cons:
- Higher sodium content than traditional ground beef
- Not organic
Beyond Meat has made headlines for years with its shockingly beef-like products—including its signature plant-based patties. These patties don’t only taste like beef, but they cook up to be juicy just like a real burger. They’re also loaded with protein at 21 grams per patty, thanks to a blend of pea, rice, and lentil protein.
Serving size: 1 patty
Protein: 21 g
Fat: 14 g
Saturated fat: 2 g
Cholesterol: 0 mg, 0% DV
Sodium: 310 mg, 14% DV
Pros:
- Great texture and flavor
- Widely available and reasonably priced
- Soy- and gluten-free
- High protein content
Cons:
- Contains more food-derivative ingredients than whole foods
- Contains some additives
Chicken sammy lovers—this product is for you. Not only is it seasoned and breaded to perfection but it actually tastes like chicken. And while it is made from wheat, most of its protein comes from mycoprotein which is a fermented, nutritious fungus (yep, fungus) that is super sustainable to produce. Pro tip: Toss this vegan patty in your favorite hot sauce for a banging spicy “chicken” sando.
Serving size: 1 cutlet
Protein: 8 g
Fat: 5 g
Saturated fat: 0 g
Cholesterol: <5 mg, 0% DV
Sodium: 290 mg, 13% DV
Pros:
- Great flavor and texture
- High protein content
- Carbon Trust Footprint-certified and sustainable protein production
Cons:
- Contains milk, eggs, and wheat, so not a vegan product
- Contains some additives and preservatives
Whether it’s game day or happy hour, few things are as crowd-pleasing as a platter of wings. Well, thankfully you don’t have to give them up if you’re plant-based, thanks to Daring Foods. Its breaded chicken wings are deliciously crispy and can be shredded just like a boneless wing with an unctuous, savory flavor. This plain variety is perfect for tossing in your sauce of choice—whether that be buffalo, barbecue, or otherwise!
Serving size: 6 wings
Protein: 9 g
Fat: 8 g
Saturated fat: 1 g
Cholesterol: 0 mg, 0% DV
Sodium: 760 mg, 33% DV
Pros:
- Great texture and flavor
- Convenient and easy to prepare
- Great value
Cons:
- Contains some highly processed ingredients and soy
- High in sodium
In the alternative meat world, it’s not often that you find a whole steak but Eat Meati has delivered. The brand prides itself on offering meat substitutes made mostly from mycelium or the root structure of mushrooms. What results is a steak with an astoundingly similar texture to the real deal and a hearty, rich beef flavor. Yum.
Serving size: 1 4.25 oz. steak
Protein: 17 g
Fat: 1 g
Saturated fat: 0 g
Cholesterol: 0 mg, 0% DV
Sodium: 240 mg, 10% DV
Pros:
- Great flavor and texture
- High protein content
- Short ingredient list of recognizable ingredients
Cons:
- Not as juicy as real steak
- Pricey
If breakfast sausage is a morning favorite of yours, then you’re bound to love this meat-free organic apple maple sausage. It offers that classic salty, sweet maple flavor found in many meat-containing sausage patties, only there’s no real pork or chicken. Plus, it’s made with real, whole food nutrient-dense ingredients including millet, lentils, hemp seeds, flaxseeds, apple, and a handful of spices to give it its scrumptious taste.
Serving size: 1 1.75-ounce patty
Protein: 3 g
Fat: 4 g
Saturated fat: 0 g
Cholesterol: 0 mg, 0% DV
Sodium: 200 mg, 9% DV
Pros:
- No mystery ingredients, corn, soy, or gluten
- Certified B Corp company invested in sustainability initiatives
- Filled with organic superfoods
- Great taste
Cons:
- Texture is a bit crumbly
- Lower protein content
As summer approaches, so does burger and brat season…which Gardein’s vegan bratwurst is absolutely perfect for. Though it doesn’t taste exactly like real pork, it offers that satisfying salty bite you look for in a sausage or hot dog without the hefty load of saturated fat and dietary cholesterol.
Serving size: 1 3.5 oz. link
Protein: 16 g
Fat: 10 g
Saturated fat: 3.5 g
Cholesterol: 0 mg, 0% DV
Sodium: 660 mg, 29% DV
Pros:
- Great snap and texture
- Grills up really nicely
- Available in many grocery stores nationwide
Cons:
- Contains gluten
- Has a longer ingredients list with a handful of processed foods
Chicken nuggets are a fan favorite amongst kids and adults alike, and Jack and Annie’s offers a great alternative with their plant-based nuggets. Thanks to a blend of jackfruit, these nuggets have a nearly identical texture to the real thing and a flavor that’s just as reminiscent—light and perfectly salty—ready for any arsenal of dips you love.
Serving size: 4 nuggets
Protein: 7 g
Fat: 7 g
Saturated fat: 0.5 g
Cholesterol: 0 mg, 0% DV
Sodium: 420 mg, 18% DV
Pros:
- First ingredient is jackfruit, which is full of fiber and nutrients
- Bakes up nice and crispy
- Great taste and flavor
- Versatile
Cons:
- Contains gluten and soy as well as some additives
- Not many nuggets per package when trying to feed a crowd
Meaty deli sandwiches (with a side of potato chips) are both nostalgic and satisfying. But you don’t need to give up this lunchtime favorite if you’re plant-based with products like Tofurky’s deli slices. Its savory, smoky flavor is reminiscent of deli turkey, as is its delicate texture. Pro tip: Toast your sandwich when using these slices for an even richer flavor.
Serving size: 5 slices
Protein: 14 g
Fat: 3.5 g
Saturated fat: 0 g
Cholesterol: 0 mg, 0% DV
Sodium: 350 mg, 15% DV
Pros:
- Great texture and flavor
- Suitable for cold or hot sandwiches
- Impressive protein content
Cons:
- Higher in sodium
- Has a longer ingredients list containing soy, gluten, and some preservatives
Still hungry? Find all your burning plant-based burger questions answered in the video below.
- Hooper, Lee et al. “Reduction in saturated fat intake for cardiovascular disease.” The Cochrane database of systematic reviews vol. 8,8 CD011737. 21 Aug. 2020, doi:10.1002/14651858.CD011737.pub3
- Grundy, Scott M. “Does Dietary Cholesterol Matter?.” Current atherosclerosis reports vol. 18,11 (2016): 68. doi:10.1007/s11883-016-0615-0
- Carson, Jo Ann S et al. “Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association.” Circulation vol. 141,3 (2020): e39-e53. doi:10.1161/CIR.0000000000000743
- Fadnes, Lars T et al. “Estimating impact of food choices on life expectancy: A modeling study.” PLoS medicine vol. 19,2 e1003889. 8 Feb. 2022, doi:10.1371/journal.pmed.1003889
- DeClercq, Vanessa et al. “Plant-Based Diets and Cancer Risk: What is the Evidence?.” Current nutrition reports vol. 11,2 (2022): 354-369. doi:10.1007/s13668-022-00409-0
- Satija, Ambika et al. “Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults.” Journal of the American College of Cardiology vol. 70,4 (2017): 411-422. doi:10.1016/j.jacc.2017.05.047
- McMacken, Michelle, and Sapana Shah. “A plant-based diet for the prevention and treatment of type 2 diabetes.” Journal of geriatric cardiology : JGC vol. 14,5 (2017): 342-354. doi:10.11909/j.issn.1671-5411.2017.05.009
- Adair, Kathleen E, and Rodney G Bowden. “Ameliorating Chronic Kidney Disease Using a Whole Food Plant-Based Diet.” Nutrients vol. 12,4 1007. 6 Apr. 2020, doi:10.3390/nu12041007
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