What Can Replace Meat? 7 Healthy Meat Substitutes to Trycover

What Can Replace Meat? 7 Healthy Meat Substitutes to Try

The best meat substitutes are tofu, tempeh, jackfruit, seitan, pulses, pea protein and plant-based burgers. Seitan and pea protein have the most protein, while young jackfruit has the most natural pulled-meat texture.

Are you thinking about eating less meat, or cutting it out completely? But you don’t want to miss out on great flavour and a good dose of protein? You might be vegetarian, vegan or just want more plant foods on your plate. Either way, there are lots of options. From classic tofu and exotic jackfruit to modern plant-based burgers, today we take a close look at 7 great meat alternatives you should try. Which one will be your new favourite?

1. Tofu: a classic you’ll never get bored of

Let’s start with one you surely know. Tofu is a key part of vegetarian and vegan cooking, and for good reason. On its own, it doesn’t have much taste. But that’s its superpower: it soaks up any spice, marinade or sauce. Do you want crispy fried cubes for a stir-fry? Or soft silken tofu for a creamy sauce? There are endless options! It is also rich in protein, calcium and iron. So it tastes great and is full of nutrients too.

  • Neutral taste: soaks up marinades and spices really well

  • Versatile: great in stir-fries, sauces, soups and even sweet dishes

  • High in protein: a great source of plant protein

  • Rich in minerals: has calcium, iron and magnesium

  • Easy to find: sold in most shops

  • Many kinds: soft tofu for sauces, firm tofu for frying, smoked tofu for a stronger taste

2. Tempeh: a fermented food full of flavour

Is tofu too mild for you? Then try tempeh. It is a fermented food full of probiotics. These are good bacteria that help your gut work normally. Tempeh is firmer than tofu and has a slightly nutty taste you’ll love. It is tasty fried in a pan, marinated in soy sauce or crumbled up instead of mince. Add it to burgers, salads or pasta. One thing is sure: tempeh deserves a place in your diet!

  • Stronger taste than tofu: slightly nutty and great for marinating

  • High in protein: even more than tofu, so it’s great for athletes

  • Full of probiotics: fermenting makes it good for your gut and digestion

  • Firm texture: great for grilling, frying and baking

  • Low in carbs: fits low-carb and keto diets too

  • Made from soy and other pulses: there is also chickpea and pea tempeh

3. Jackfruit: our king of plant-based “meat”

Do you want something new that can replace pulled meat? Everyone knows tofu and tempeh, but we have jackfruit for you. Its stringy texture looks like pulled pork. It has a neutral taste, so it soaks up any spice or marinade. It’s perfect in tacos, burgers or even a Czech-style goulash. And the best part? Jackfruit has almost no fat and is full of fibre. So it fills you up without weighing you down.

  • Natural meaty texture: its stringy flesh looks like pulled meat

  • Neutral taste: soaks up marinades, sauces and spices really well

  • Low in fat and calories: a light choice for a balanced diet

  • Works in savoury and sweet dishes: great in burgers, tacos and Asian food

  • High in fibre: helps digestion and keeps you full for longer

  • Natural source of vitamin C and antioxidants: for a stronger immune system and healthy skin

TIP: Looking for a healthier alternative to crisps to munch on during your favourite series? We’ve got just the thing! Mini Jackies jackfruit chips are naturally sweet and addictively crunchy!

4. Seitan: plant protein for people who love the taste of meat

Do you want a plant-based meat substitute that tastes almost like a steak or chicken breast? Then seitan won’t let you down. It is made from wheat protein (gluten), which gives it a very meaty texture. You can grill, fry, boil or bake it. When it’s well seasoned, nobody will know there’s no meat on the plate. It has up to 75% protein, so give it a try if you want lots of protein.

  • The meatiest texture of all: great for grilling, frying and roasting

  • High in protein: up to 75% protein

  • Neutral taste: works well in marinades and sauces, and soaks up flavour like meat

  • Low in fat and carbs: good for anyone who wants to eat light and balanced

  • Not for people with coeliac disease: it is made from wheat gluten

5. Pulses: simple, healthy and cheap

Lentils, chickpeas, beans… You may not think much of them, but pulses are one of the best sources of plant protein. You can make them into a homemade burger, use them for a bolognese sauce or cook a creamy soup. They are also full of fibre, which keeps you full for hours. Haven’t tried a chickpea omelette or lentil patties yet? Now is the time!

  • Great source of plant protein: beans, lentils, chickpeas and peas give your body the protein it needs

  • High in fibre: helps digestion, keeps you full for a long time and keeps blood sugar steady

  • Full of key minerals: iron, magnesium, zinc and potassium

  • Low glycaemic index: great for a balanced diet and long-lasting energy

  • Cheap and green: kind to your wallet and the planet

6. Pea protein: the quiet hero of plant-based eating

It’s not just for athletes! Pea protein is more and more popular in vegetarian diets. It has all the essential amino acids and is very filling. You’ll find it in plant-based burgers, in protein powders, or in pancake batter. Unlike soy, it is free from common allergens. Its taste is mild, so it works in sweet dishes too.

  • High in protein: up to 80% protein per serving

  • Easy to digest

  • Rich in amino acids: has BCAAs (especially leucine) that help muscles recover

  • Low in fat and carbs: a great choice for weight loss or sports diets

  • Low allergy risk: has no lactose, gluten or soy

  • Versatile: add it to smoothies, baking, soups or homemade protein bars

  • A green choice: peas are an easy crop with a low carbon footprint

7. Plant-based burgers: when you want a treat

Today’s plant-based burgers can be just as juicy and tasty as meat ones. Buy them or make your own, and you won’t regret it. They are perfect for anyone who doesn’t want to eat meat but still loves a classic burger.

  • Meat-like taste and texture: they copy the taste and juiciness of beef really well

  • High in protein: made from pulses, pea protein or seitan, so they fill you up like real meat

  • Quick to cook: just fry them in a pan or on the grill, and your burger is ready in minutes

  • Lots of choice

  • Great without a bun too: use them in wraps, salads or as the protein in a poke bowl

Which meat substitute should you choose?

Tofu, tempeh, pulses, plant-based burgers… There are lots of ways to replace meat today. Each one has its own strengths. Some people want lots of protein. Others want an interesting texture or a fresh taste. But if you want to try something truly different, try jackfruit. It has a natural, stringy texture like pulled meat, and it goes perfectly with spices and sauces. Jackfruit is the one you have to try.

Imagine perfectly marinated pulled “meat” that is very juicy in tacos, a burger or a stir-fry. And it’s light, naturally almost fat-free and full of fibre. It fills you up without that heavy feeling. Jackfruit proves that plant-based food doesn’t have to be a compromise. It can be just as good, or even better! So, will you give it a try?

One last TIP: Do you have meat-loving friends who can’t live without real meat? Invite them for premium beef steaks at Monarch restaurant in the centre of Prague.

Quick facts: meat substitutes

Which meat substitute has the most protein?

Pea protein (up to 80%) and seitan (up to 75%) have the most protein.

Which meat substitute is most like pulled pork?

Young jackfruit. Its stringy texture looks and feels like pulled meat.

Which meat substitute is gluten-free?

Jackfruit, tofu, tempeh, pulses and pea protein are naturally gluten-free. Seitan is not.

What is the cheapest meat substitute?

Pulses, like lentils, chickpeas and beans, are cheap, filling and full of protein.