Vegan Substitutes 101: How to Replace Meat, Dairy, and Eggs in Your Favorite Recipes

Thinking about going vegan but can't imagine life without your favorite comfort foods? Don’t worry, we’ve got you covered! With the right vegan substitutes, you can recreate all your beloved dishes without missing a beat. From creamy mac ‘n’ cheese to hearty burgers, there’s a plant-based swap for almost everything. Let's dive into Vegan Substitutes 101 and learn how to replace meat, dairy, and eggs in your favorite recipes!

1. Meat Substitutes: From Hearty to Hearty-er

Craving a juicy burger or a meaty stew? There are plenty of vegan meat substitutes that are packed with protein and flavor. Here’s how to get your meat fix, the plant-based way:

• Tofu: This soy-based classic is a versatile meat substitute. It’s great for stir-fries, scrambles, and grilling. Firm tofu works well in savory dishes—just press out the excess water, marinate it, and cook it to your liking.
• Tempeh: With its nutty flavor and chewy texture, tempeh is perfect for stir-fries, sandwiches, and salads. It's made from fermented soybeans and is super high in protein. Try marinating and baking it for a tasty meat alternative.
• Seitan: Also known as wheat gluten, seitan has a dense, chewy texture similar to meat. It’s ideal for making vegan "steak," "chicken," or even BBQ ribs. Just be mindful if you have a gluten sensitivity!
• Legumes: Beans, lentils, and chickpeas are fantastic for creating hearty, protein-packed meals. Use black beans for tacos, lentils for shepherd's pie, or chickpeas for curries and "tuna" salad.
• Mushrooms: Portobello mushrooms are the meatiest of all mushrooms, making them a great substitute for burgers or steaks. They have a rich, umami flavor that satisfies those savory cravings.

And let's not forget about store-bought vegan meats! Brands like Beyond Meat, Impossible Foods, and Gardein offer plant-based burgers, sausages, and chicken tenders that taste remarkably close to the real thing. These are perfect for those days when you want something quick and easy.

2. Dairy Substitutes: Creamy and Dreamy

Say goodbye to dairy and hello to a world of creamy, delicious plant-based alternatives. Whether it’s milk for your cereal or cheese for your pizza, there’s a vegan swap for every dairy product:

• Milk: Swap cow's milk for almond, soy, oat, or coconut milk. They come in a variety of flavors and textures, making them perfect for smoothies, baking, and even lattes. Almond and oat milk are great for cereals and coffee, while coconut milk adds creaminess to soups and curries.
• Cheese: Vegan cheese has come a long way! There are dairy-free cheeses made from nuts, soy, and even potatoes. For a homemade option, try making cashew cheese by blending soaked cashews with nutritional yeast, lemon juice, and spices. Store-bought options like Daiya, Violife, and Miyoko’s have melty, stretchy textures perfect for pizzas and grilled cheese sandwiches.
• Yogurt: Dairy-free yogurts made from almond, coconut, soy, or oat milk are widely available. They’re just as creamy and tangy as the real deal and work well in smoothies, parfaits, and baking.
• Butter: Replace butter with vegan margarine, coconut oil, or plant-based butter spreads. For baking, you can also use applesauce or mashed bananas as a butter alternative to keep your treats moist.
• Cream: For heavy cream, use full-fat coconut milk or make cashew cream by blending soaked cashews with water. Both options work wonderfully in soups, sauces, and desserts.

Nutritional yeast, affectionately known as "nooch," is a vegan's secret weapon for adding a cheesy flavor to dishes. Sprinkle it on popcorn, pasta, or use it to make a creamy "cheese" sauce for mac 'n' cheese.

3. Egg Substitutes: Baking and Cooking Made Easy

Eggs can be a bit tricky to replace, but with the right substitutes, you can whip up everything from fluffy pancakes to rich brownies without breaking a single egg:

• Flaxseed or Chia Seed Egg: Mix 1 tablespoon of ground flaxseed or chia seeds with 3 tablespoons of water. Let it sit for a few minutes until it gels. This works well as a binder in baking recipes like muffins, pancakes, and cookies.
• Applesauce: Use 1/4 cup of unsweetened applesauce as a replacement for one egg in baking. It adds moisture and a hint of sweetness, making it perfect for cakes and muffins.
• Mashed Banana: Similar to applesauce, 1/4 cup of mashed banana can replace one egg in sweet baked goods like brownies and banana bread. Plus, it adds a subtle fruity flavor.
• Silken Tofu: Blend 1/4 cup of silken tofu until smooth and use it as an egg replacement in dense baked goods like brownies and cheesecakes. It adds moisture without altering the flavor.
• Aquafaba: This magical liquid from a can of chickpeas can be whipped into peaks just like egg whites. Use it to make meringues, macarons, or even fluffy vegan mayonnaise. Three tablespoons of aquafaba are equivalent to one egg white.

For savory dishes like scrambles, try crumbling firm tofu and seasoning it with turmeric, nutritional yeast, and black salt (kala namak) for an eggy flavor. Voilà, you’ve got a delicious tofu scramble that rivals any breakfast plate!

4. Baking Without Dairy and Eggs

Baking without dairy and eggs might sound like a challenge, but it’s actually super easy once you know the right swaps:

• Milk: Use any plant-based milk like almond, soy, or oat milk in a 1:1 ratio to replace dairy milk in baking.
• Butter: Replace butter with vegan margarine, coconut oil, or even applesauce for a lower-fat option. The ratio is typically 1:1.
• Eggs: Choose from the egg substitutes above (flax eggs, chia eggs, applesauce, etc.) depending on the texture you’re aiming for. For light, airy baked goods, aquafaba is a game-changer.

For a rich, moist chocolate cake, try replacing eggs with applesauce and use coconut milk instead of dairy. You’ll be amazed at how decadent your vegan baked goods can be!

5. Seafood Substitutes: Going Fish-Free

Yes, even seafood has its plant-based counterparts! Whether you’re craving a sushi roll or a tuna sandwich, here’s how to make seafood-free versions:

• Nori and Kelp: Seaweed like nori and kelp add that ocean flavor to vegan dishes. Use nori sheets to make sushi rolls with veggies, or crumble nori into chickpea "tuna" salad for a fishy taste.
• Hearts of Palm: The tender texture of hearts of palm makes them a great stand-in for crab meat in vegan crab cakes or lobster rolls.
• Jackfruit: This tropical fruit has a stringy texture that mimics shredded meat or fish. Use young, green jackfruit in tacos, "fish" cakes, or vegan BBQ sandwiches.
• Tofu and Tempeh: Marinate tofu or tempeh in soy sauce, lemon juice, and seaweed to create a fishy flavor. Tofu is great for "fish" sticks or "scallops," while tempeh can be used for "fish" tacos.

Conclusion

There you have it—vegan substitutes for all your favorite foods! From savory meats to creamy cheeses and eggs, there’s a plant-based alternative for everything. Whether you’re cooking up a hearty dinner, whipping up a decadent dessert, or recreating a nostalgic family recipe, these vegan swaps make it easy (and delicious) to enjoy all the foods you love without compromising on flavor or texture. So go ahead, get creative in the kitchen, and enjoy the plant-based magic!

References

1. Nutritional Value of Plant-Based Proteins
• Mariotti, F., & Gardner, C. D. (2019). Dietary Protein and Amino Acids in Vegetarian Diets—A Review. Nutrients, 11(11), 2661. Link
2. Health Benefits of Dairy Alternatives
• Thorning, T. K., et al. (2016). Whole dairy matrix or single nutrients in assessment of health effects: current evidence and knowledge gaps. The American Journal of Clinical Nutrition, 104(6), 1191-1201. Link
3. Egg Substitutes in Vegan Diets
• Fuhrman, J., & Ferreri, D. M. (2010). Fueling the vegetarian (vegan) athlete. Current Sports Medicine Reports, 9(4), 233-241. Link
4. Nutritional Yeast as a Cheese Substitute
• Comerford, K. B., et al. (2020). The Nutritional and Health Benefits of Dairy Versus Non-Dairy Plant-Based Substitutes: A Comparison. Nutrients, 12(12), 2362. Link
5. Benefits of Plant-Based Diets
• Tuso, P. J., et al. (2013). Nutritional Update for Physicians: Plant-Based Diets. The Permanente Journal, 17(2), 61-66. Link