A vegan's guide to meat and fish substitutes

This guide to meat and fish substitutes will introduce you to a wide range of ingredients that can be used to replace meat and fish in plant based dishes. I’ll also share some of my favourite pre-prepared alternatives you can buy in UK supermarkets.

Cooking with meat and fish substitutes

Meat and fish play an important part in most Western diets. Many of us were brought up eating “meat and two veg” and it was our main source of protein.

The good news is that there are now a wide range of different meat and fish substitutes on the market. Some come pre-prepared and ready to throw in the oven (see the “Buying Meat and Fish Substitutes” section below).

But there are also lots of different ways you can mimic meat and fish when cooking from scratch. Here I share with you some of my favourite mock-meat ingredients and recipes to enjoy them.

Seitan

Seitan is a meat substitute that was first developed in Ancient China. It’s a meat like substance made from vital wheat gluten and other ingredients. It is often beige or a pale brown/grey in colour and has a meaty, chewy texture.

The process to make seitan at home isn’t quick. It will take you roughly an hour and will require mixing a dough, steaming that dough, and then using it in your recipe. But, because it’s so versatile you can shape it or flavour it in any way you like meaning that you can use the same basic dough recipe and transform it into chicken, pork, beef and more!

Why not have a go at making it from scratch with one of these recipes:

If you don’t want to make it yourself, you can also buy it plain in blocks or in pieces in jars (these are usually already marinated and ready to cook).

Tofu

A guide to guide to meat and fish substitutes wouldn't be complete without tofu. It's what everyone thinks of when they think about vegan food!

Tofu also originates from Ancient China. As a result, it’s often used as a meat substitute in Asian recipes where you may also see it referred to as bean curd.

It’s made by coagulating soy milk and then pressing the curds into blocks of varying degrees of softness. In most supermarkets in the UK it will be categorised as either silken, firm, or extra firm. But in Asian supermarkets you may find even more variety. You can also buy flavoured or smoked varieties.

Tofu is a great meat and fish substitute as it is low in calories and high in protein. I like to use it in a wide range of recipes (you can see the full range here). But why not check out some of the recipes where I've used tofu as a direct substitute for meat or fish:

Tempeh

Tempeh is often referred to as tofu’s cousin because it’s also made from soy. It is made by fermenting and compressing soy beans which gives it it’s unique texture and umami flavour. You can use it in much the same way that you would extra firm tofu.

Jackfruit

Jackfruit is an ingredient that has massively risen in popularity over the last few years. It has a wonderful tender texture which makes it perfect for shredding and turning into pulled pork, chicken or even fish.

It is usually sold in tins and is pale white or sometimes a pinkish grey colour. You can buy it fresh but the tinned variety is perfect for turning into mock meat and fish.

Why not try it in one of these jackfruit recipes:

Lentils

Another ingredient I couldn't miss out in this guide to meat and fish substitutes is lentils. Lentils make a fantastic mince substitute which makes it perfect for dishes like bolognase, lasagne, shepherds pie and more!

The reason I feel it's so important to mention them is that there are lots of different varieties (e.g. red, green, puy) and they can be bought really cheaply dried or in tins.

I always have a couple of the Merchant Gourmand Puy Lentils in the cupboard to throw in dishes at the last minute.

Mushrooms

I couldn’t mention meat and fish substitutes without mentioning mushrooms.

When I first became vegetarian, Portobello mushroom burgers were all the rage but I’ve since learnt that there are a wide range of different mushrooms that can be transformed into beef strips, mock-duck, scallops and more!

Although mushrooms aren’t as high in protein as some of the other meat and fish substitutes I’ve mentioned in this guide, they are a rich, low calorie source of fibre and other important vitamins, minerals and antioxidants.

If you’re looking for a meaty texture then I would recommend using Portobello mushrooms. For somethings that you want to crispy up nicely, choose oyster mushrooms. If it’s the mind blowing vegan “scallop” you want to make, then king oyster mushrooms are the answer.

Check out these mushroom based recipes below:

Cauliflower

Cauliflower is an incredibly versatile vegetable. It can be used for everything from an alternative to rice, all the way through to a substitute for chicken! Check out these recipes below:

Other vegetables

Aubergine and carrots are not used as a meat substitute as regularly as some of the others in this list. But I wanted to flag them as two versatile vegetables that can be transformed into fake meats.

When flavoured with soy sauce, mustard, garlic and black pepper, thin slices of aubergine can be transformed into vegan corned beef for this Veggie Reuben Sandwich.

Thinly cut strips of carrot can similarly be marinated then baked until they become vegan bacon!

Find out more here:

Carrot Bacon Rashers

Buying Meat and Fish Substitutes

My mock meat recommendations

Beef substitutes

Vivera Plant Steaks (ideal for recreating steak and chips with a peppercorn sauce)
Beyond Meat Burgers (perfect for chucking on the BBQ and serving with homemade ketchup)

Chicken substitutes

This Isn't Chicken Pieces (perfect for adding hot to salads like my vegan Caeser salad)
M&S Plant Kitchen Chicken Kievs (the juiciest kievs on the market!)
Sgaia Garlic and Rosemary Stuffed Roast is a fantastic alternative to my own stuffed roast recipe)

Pork substitutes

Richmond Sausages (they work really well in dishes like this spicy sausage stew)
Moving Mountains Hot Dogs (perfect for adding to the BBQ, why not serve with green tomato relish)
This Isn't Bacon or Vegan Cartel Bacon Rashers (ideal for a vegan full English breakfast)
OmniPork mince (the best mince on the market and is now available in Sainsburys as well as online. I've used it to make recipes like my vegan "pork" stuffed cabbage rolls and my vegan mapo tofu)
Rudy's Ribz (great for serving alongside potato wedges and a classic slaw)

My mock fish recommendations

If you want a pre-packaged fish substitute then I can highly recommend the following:

M&S Plant Kitchen Fish Goujons (these have a fantastic texture and aren’t tiny like some “fish fingers” on the market)
Bonsan fish-free fillet (made with tofu and kombucha this is one of my favourite substitutes)
Veganz “salmon” slices (good for including in a “cream cheese” bagel!)
KindaCo faux lox & dill creamy spread (perfect for topping these blinis)

Vegetarian substitutes

All of the swaps and substitutes I’ve mentioned above can be enjoyed as part of a vegetarian diet.

In addition, you may want to cook with halloumi, or paneer, which are both great ways of adding extra protein and flavour to a dish without using meat. Why not try one of these recipes:

When it comes to shopping in the supermarket, you may also be able to enjoy a wider range of products from brands like Quorn who still use milk powder and egg-whites in some of their products. These tend to be the mock chicken and mock pork products so it’s always best to check if you have a dairy or egg intolerance, or are fully plant based.