Vegan Substitutes for Eggs and Meat

Meat and eggs are a good source of carbohydrates but being a vegan, you might have to give up on these. But why? For those who aren’t aware, the vegan diet excludes all those eatables that are related to animal cruelty. Vegans do not eat meat because the whole process is considered brutal- from raising it on a farm to killing it at the end. In fact, animal farming or moving an animal from its natural habitat to some other place for benefits is also considered a misdeed.

While some vegans include eggs in their diet because they believe egg laying is a natural process. But technically it can’t be claimed as a vegan diet, it would rather be termed as ovo-vegetarian.

The strictness of a truly vegan diet makes it difficult for some people to shift from eggs and meat to vegetables. Here is some good news for you, almost everything that you used to eat can be made yummy with plant-based ingredients as well  – be it meaty dishes like burgers, meatballs, or chicken wings.

Here are amazingly satisfying alternatives for eggs and meat that would fulfill the purpose-

Vegan Substitute for Eggs

Eggs are rich in protein and we can not deny that they make bakery stuff the yummiest by providing the perfect amount of moisture and texture to them. While you thought it would be impossible to find an alternative to it, let us prove you wrong here-

#1 Soaked Chia Seeds, Basil Seeds, and Flax Seeds- If you want your smoothies to be of a thick consistency, it will be best to choose soaked chia seeds, basil seeds, and flax seeds because they have swelling characteristics and can make the smoothie rich.

The mixture made out of these seeds has a similar consistency to that of an egg white. It can bind all the ingredients together and serve a similar purpose.

The powder of these seeds can also be used to thicken soups and give them a yummy flavor.

#2 Tofu- If you used eggs for baking earlier, you can replace them with silken tofu. Tofu provides great moisture- 1/4th cup as a replacement of an egg would do wonders. Just remember to make a purée and then add it to the mixture.

#3 Banana- Another great way of adding moisture to the dough is to put some mashed bananas into the batter. Not only does it provide great flavor but acts as a natural sweetener. One medium-sized banana will be fine to go but you can choose the size of banana as per your requirement.

#4 Baking Soda and Vinegar- You might have tried the soda and vinegar experiments in your chemistry labs as a kid. Remember the bubbling part and sudden increase in volume? That’s exactly what happens when you add it to the batter. It will make your baked food fluffy by just adding one teaspoon of baking soda and vinegar as a replacement for the egg.

You may also like: Hey Vegan! Where is Your Protein?

Vegan Substitute for Meat

For meat lovers who turned vegan and are searching for substitutes to relish their taste buds. Here are some amazing options below:

#1 Jackfruit- This fruit can be called a cousin of figs and has a similar texture to that of shredded meat. It mixes quite well with the exotic flavors, sauces and can be brought as a whole or even in smaller packaged quantities.

#2 Tofu- One of the most common substitutes for meat is made out of soybeans and is available in different textures from firm to soft. Its neutral flavor makes it easy to pair with any sauce, cream, veggies and can be fried, baked, or grilled, however, you wish to. For crispy tofu, press it to remove the extra water content before cooking. Try making yummy mushroom and tofu delicacies at home. Find similar healthy recipes on The Wellness Corner and consult a certified dietitian for personalized vegan meal plans to attain your wellness goals.

#3 Tempeh- Just like Tofu, Tempeh is also made out of soya but the difference is that tempeh is made from fermented soybeans. It has subtle tanginess and a nutty aftertaste that makes it better than Tofu. People love grilling it in a similar meaty manner.

#4 Lentil beans- Lentils have a wide variety to offer, many different colors like green, black, red, yellow, and brown. They can be twisted into curry, salads, or fried as per your wish. They taste the best with mushrooms when mixed with nice flavours and tossed into a similar consistency of meat.

Additional substitutes for meat include seitan, textured vegetable protein, chickpeas, cauliflower, and eggplant. Faux plant-based chicken nuggets and plant-based sausages are also available in the market, which is definitely a bonus.

A little progress each day adds up to big results. How dedicated are you towards your wellness goals? Track your eating habits and measure your macronutrient breakdown on The Wellness Corner app to know whether your intake was too high or low and if you need to exercise to shed those extra calories or swap what you eat with a healthier substitute accordingly. Take actions towards a better self.