As veganism gains popularity worldwide, many are seeking natural alternatives to meat-based products. While plant-based options abound, what about choices that are not only more wholesome but also budget-friendly and convenient? The answer lies in exploring 7 game-changing ingredients that will satisfy your cravings for a hearty, meaty meal without breaking the bank or requiring advanced culinary skills.

From vegan sausages to chicken substitutes, this guide is here to help you get started on whipping up delicious meals in no time.

7 Vegan Meat Substitutes for Vegans on a Budget

As veganism gains popularity worldwide, many are seeking natural alternatives to meat-based products. While plant-based options abound, what about choices that are not only more wholesome but also budget-friendly and convenient? The answer lies in exploring 7 game-changing ingredients that will satisfy your cravings for a hearty, meaty meal without breaking the bank or requiring advanced culinary skills.

From vegan sausages to chicken substitutes, this guide is here to help you get started on whipping up delicious meals in no time.

Mushrooms.

Mushrooms are a staple ingredient in many cuisines, and it’s likely that regardless of your dietary preferences, you’ve had the pleasure of savoring their unique flavor profile. The Portobello mushroom, in particular, is a crowd favorite, commonly found in most supermarkets due to its accessibility and affordability. With a meaty umami taste, mushrooms have the ability to absorb and mimic the flavors of spices and marinades, making them an excellent substitute for meat in various dishes.

One of the greatest advantages of working with mushrooms is their versatility in preparation methods. Portobellos can be grilled or baked whole, serving as a satisfying steak alternative; alternatively, you can chop them up and combine them with beans, spices, and other ingredients to create a mouthwatering mushroom burger that’s just as tasty as its meat-based counterpart. White button mushrooms are another popular choice for cooking, offering an impressive value-for-money ratio.

Like Portobellos, they’re easy to prepare and can be used in various dishes. We enjoy using them to make vegetable and ‘meat’ skewers perfect for grilling during the summer months. Additionally, white button mushrooms pair beautifully with vegetables, potatoes, carrots, onions, and garlic, making a delicious meatless beef bourguignon that will fool even the most discerning palates.

Chickpeas.

While many people may not immediately think of using chickpeas as a substitute for chicken, the versatility of this ingredient is truly impressive. Not only are chickpeas an affordable and non-perishable option, but they also offer a unique texture that can be manipulated to mimic the consistency of chicken or tuna. The key to achieving this texture lies in mashing up the chickpeas themselves by doing so, you can create a consistency similar to that of chicken salad or tuna fish.

From here, you can add an array of spices and sauces to further enhance the flavor profile, effectively transforming the dish into something that closely resembles its poultry-based counterpart. For example, by mashing up chickpeas and pairing them with dairy-free buffalo wing sauce, you can create a delicious and flavorful buffalo ‘chicken’ salad wrap.

Alternatively, you can use mashed chickpeas to make a vegan tuna salad by combining them with vegan mayo, garlic and onion powder, capers, and nori flakes. But the uses of chickpeas don’t stop there – they also have the potential to be used in desserts While this may not be a meat substitute per se, it is an egg substitute.

Lentils.

Lentils are a staple in many vegan diets due to their affordability and nutritional benefits. Canned lentils, in particular, offer great value at just $1 or less per can, making them a non-perishable pantry essential. These small legumes pack a punch of protein for sustained energy, while their high fiber content helps keep you feeling fuller for longer – much like the satiating effects of meat.

Their texture is often likened to ground beef or turkey, which explains why lentils are commonly used in soups and chilis. Moreover, lentils’ versatility allows them to be prepared in a variety of ways. You can prepare your dish ahead of time and serve it chilled, as seen in our Lentil Salad with Ginger Dressing, or opt for a cold Greek salad with vegan feta and olives.

Alternatively, you can cook lentils into a hearty Bolognese sauce reminiscent of meat-based pasta dishes or use them to create ‘sloppy joes’ with a tangy tomato sauce – the possibilities are endless.

Tempeh.

As the demand for plant-based alternatives continues to rise, tempeh has emerged as a popular choice in many grocery stores. This fermented soybean product offers a unique combination of nutty flavor and firm texture, similar to chicken strips. Packed with protein, fiber, calcium, and vitamins, tempeh is an excellent source of essential nutrients typically found in meat.

One of its biggest advantages lies in its minimal preparation time – simply slice it into strips or grind it up for a ‘chicken’ or ‘fish’ effect. You can even use it to make tempeh rice or ground turkey by blending it with your favorite sauces and seasonings. While tempeh has a neutral taste, it is highly receptive to flavors, making it an excellent canvas for creative recipes.

For instance, transforming it into ‘chicken’ parmesan is a simple yet impressive process: bread and fry the tempeh until crispy, then smother it in marinara sauce and top with vegan parmesan cheese. Another standout recipe features tempeh as the star of a classic Reuben sandwich. By cutting the tempeh into strips and cooking it in liquid smoke until golden brown, you can easily replicate the texture and consistency of corned beef.

Sandwich it between rye bread, sauerkraut, pickles, vegan thousand island dressing, and vegan cheese for a truly convincing meat-free experience.

Black Beans.

Black beans are an unsung hero in many recipes, deserving of a spotlight as the main attraction. These versatile legumes share similar nutritional profiles with lentils – high in protein, low in carbohydrates, and packed with fiber. Their hearty, meaty texture makes them a favorite among vegans seeking plant-based alternatives to traditional meats.

One major advantage of cooking with black beans is their affordability; they can be found for under $1 at most grocery stores and boast an impressive shelf life, making canned black beans a staple in many pantries. The possibilities for preparing black beans are endless – simply heat them up from the can for a quick Mexican-inspired dish or get creative and craft a black bean smash burger or burrito with rice, cilantro, and your favorite toppings.

Black beans also excel as a ground beef or turkey substitute in chili, adding depth and nutrition to this comfort food classic. For parties, they make excellent refried bean dips that are sure to please even the most discerning palates.

Jackfruit.

When it comes to meat substitutes, jackfruit is often overlooked, but this fruit has a unique quality that makes it an excellent alternative. Its texture is remarkably similar to pulled pork or shredded brisket, making it an ideal choice for those looking to replicate the tender, juicy experience of traditional meats. But before you start experimenting with jackfruit, know that it may require some extra effort to get your hands on some.

Start by scouring local stores for canned jackfruit – Trader Joe’s is a great place to begin, with each can priced at a reasonable $3. If you’re unable to find any in-store, consider ordering online and having it shipped directly to your doorstep. One of the best things about jackfruit is its neutral flavor profile, which allows for endless possibilities when it comes to seasoning and sauces.

Whether you’re looking to create pulled pork BBQ sliders with vegan barbecue sauce or Philly cheesesteak sandwiches with garlic, onion, and melted vegan cheese, jackfruit won’t disappoint. In fact, the mild taste of jackfruit makes it an excellent canvas for your favorite flavors, allowing you to get creative and experiment with different spices and sauces until you find the perfect combination.

So don’t be afraid to get adventurous and see what kind of delicious dishes you can whip up using this versatile fruit.