The Deets on Mock Meats
There’s no missing the umpteen faux meat products at the supermarket. Ground “beef,” tofu hot dogs, veggie burgers and “chick-un” — you name it and a veg-friendly “meat” option exists. Here’s what I think of some of these substitutes and a few words of warning.
How Much Is Too Much?
First things first, packaged mock meats shouldn’t be your everyday vegetarian choice. Sure, they add texture, provide cholesterol-free protein and can help recreate a meaty main, but look at the ingredients list. You probably won’t be able to pronounce half the words on that huge list. Turn to these packaged substitutes only when you really want some beans and franks, a deli sandwich or need a quick fix — that is, a couple times a week or less. You can get the same protein fix and meaty bite from beans, tofu, nuts, seeds, whole grains, mushrooms and more.
Sliced Deli “Meat”
When I used to eat meat, I never really liked sliced deli meats, so it’s no surprise that imitation deli meat doesn’t wow me. I’ve tried LightLife’s Smart Deli slices (available in most supermarkets) and found the texture slightly rubbery. Unlike most mainstream lunch meats, vegetarian options are free of fat, cholesterol, nitrites and MSG. But imitation or not, deli meats are full of sodium; four slices of LightLife’s “meats” use up 20% of your daily sodium. For a protein fix, try peanut butter or a bean-based spread (like hummus) on your sandwich.
“Chick-un” Patties & Nuggets
Americans love chicken, so it’s no wonder there’s a huge variety of imitation chicken products out there — or as I like to call them, “chick-un.” There is everything from nuggets to patties from brands like Bocca, Morningstar Farms and more. Flip the package over and look at the long list of ingredients. I counted 50 on the nuggets in my freezer. One common item is “textured vegetable protein,” or TVP, which is a dried, concentrated soy protein that is versatile enough to work in many faux meat products. It’s a heavily processed ingredient, so don’t overdo it. I’ll admit I do like munch on nuggets sometimes. To me, they taste identical to the real thing and, when baked, cook up nice and crisp, just the way I like them.
Veggie Dogs
Sometimes — at a cookout or the ballpark — you just want to sink your teeth into a hot dog. Veggie dogs (and sausages) have some advantages over their beef, chicken or pork counterparts: fewer calories, less fat, less sodium and more protein. However, they also may contain potentially harmful ingredient vegetable gum carrageenan, which helps hold these mock meats together. The jury is still out on how hazardous it is in the long run but less processed is always better. Another downside: “not dogs” can be mushy (especially when boiled or nuked) and don’t hold up in a bun. I usually mix them into vegetarian baked beans and soups and stews. The American Dietetic Association invited a group of taste testers, including vegetarians AND meat eaters, to rate which of popular veggie dogs they liked best. LightLife’s Smart Dog was the winner. Morningstar Farms Veggie Dog came in second, and Yves Good Dog rounded out the pack. Morningstar Farms Veggie Dogs aren’t available currently, but they have some “sausages” that are carrageenan-free.
Ground “Beef”
When I decided to rework my mom’s meatloaf recipe, I worried the soy-based grounds out there wouldn’t cut it, but Lightlife’s Smart Ground has a similar texture to ground beef and blended well with my spices and seasonings. I suspect you’d get similar results if you made mock meatballs or burgers, or tried other brands. If you’re looking to experiment with a veggie meatloaf, you can find my Meatless Meatloaf recipe here.
Veggie Burgers
If you want a burger that’s more beefy, you’ll like Bocca’s wide variety. They taste great when cooked in a toaster oven or on an outdoor grill and don’t crumble or get mushy. Sometimes I’m even fooled when my boyfriend makes a Bocca burger — it almost smells like meat. Other folks prefer veggie burgers to have a more grainy flavor and lots of veggie chunks (which means they might fall apart more). You can find mushroom-flavored, black bean-flavored and even cheese-infused variations. Test different brands and find your faves. Of course, the smartest option is always to make your own — check out some of my recipes below:
- Bulgur Burgers with Chickpeas
- Chickpea Broccoli Burgers
- Acorn Squash Veggie Burgers
- Tempeh Soysage Burgers
- Eggplant Spinach Burgers
Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Dine Dish Delish, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.
TELL US: Do you ever turn to mock meats? What are your favorites?
My favorite is Gardenburger's flame grilled vegans
ya Gardenburger's actually have real ingredients that i can read so i have those. The other fake meat product i use is to-furky for sandwiches. It has a the tofu taste with some spices, good option when you want a deli sandwich with protein.
For quick and easy protein solution – try textured soy protein directly vs in second generation products too. I keep it in my pantry and is a go-to ingredient in rotation for our busy family. Makes super fast tacos, chili, or extended other ground animal proteins…is a frugal solution as cost per gram of protein provided is the most economical protein available. see http://foodandhealth.com/blog/?p=794
Great Post! I avoid faux meats- i don't crave or desire that texture ever! I'd much much rather get my protein from whole foods not soy protein isolates!
My husband and I love Gardenburger for their patties and have recently discovered Quorn, which has an awesome variety of vegitarian products that taste like the real thing and don't have funky textures. Problem is that Quorn is hard to find in the U.S. It's very popular in the U.K.
Have you ever tried Morning Star? I don't care for Gardenburger, AT ALL but I LOVE Morning Star products; they are loaded with flavor!
I'm in love with the Amy's brand, especially their quarter-pound burgers! They taste just like a burger, but quite a bit healthier
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I agree with not eating too many processed foods.They can be harmful Quorn products are a fav in our house when we are in the mood for a treat!
We recently discovered Organic Sunshine Burgers. They are gluten-free, soy-free, and vegan. They are nice when we need a sandwich fix.
when i was young, my aunt used to make what she called mock chicken legs, the butcher would cut up cubes of meat and put them on a hard cardboard skewer, then she would bread them and either bake or fry ? not sure what types of meat were used wasn't chicken. Can anyone help me, as I sure miss them.
We use Boca products for beef substitutes and Quorn for chicken substitutes. Trade Joe's also makes good chickenless and beefless strips that work in stir fries and curries and their meatless balls are a favorite with spaghetti or in meatless ball sandwiches (YUM!) We used to really like Veet chicken substitue but it looks like it has been taken off the market. That said, we only end up eating one of these about 3 times a month Most of the time it's tofu, tempeh or beans on the plate…
I enjoy quorn chik'n nuggets.
Ah, the perils of deciding what and what not to eat based on something other than flavor or cuisine. It must be a constant source of worry.
My husband and I enjoy Quorn's naked cutlets as a substitute when following recipes that call for chicken.
We eat Morningstar Farms' burgers and chicken nuggets and they taste pretty real. Our favorites are the buffalo wings and the black bean burgers. We aren't vegetarians, but we only eat kosher meats which are not available in our area at stores. The only time we get meat is in the fall when we can butcher our own chickens and goats. So the fake stuff satisfies the craving for meat the rest of the year. We like the burgers and nuggets because they're a quick lunch food when we don't have time or desire to cook anything; we can just stick it in the microwave. We eat them a few times a week.
I'm a big fan of the Quorn products. They are frozen and come in a variety of forms, from faux ground beef, to chicken tender-like (my favorite), and even little roasts that taste like turkey. They are made from mushrooms, and have a great texture and flavor. Even the mainstream grocers in Colorado carry them!
Quorn is the best meat substitute out there in my opinion. Plus it isn't made up of a long list of hard-to-pronounce, processed ingredients. It's made out of mycoprotien which comes from mushrooms so people with gluten allergies (like me) can eat it without any digestive problems. Another great meat substitute, if you are lucky enough to find it, is Chicken of the Wood mushrooms. They are a kind of wild mushroom that is just now starting to be cultivated commercially. They have a fibrous texture that when cooked, tastes just like lemony chicken breast. Check your local farmer's markets and mycological society to see if it is sold/harvested in your area.
I like the fake chicken products made by Quorn. They're really good. If I want a veggie burger though, I just use the cap of a large mushroom for my patty.
thanks for this post! my fave are morning star grillers prime, hands down
Tofurky makes an awesome italian sausage. This is hands down the best non-meat I have tried to date. Primal Meats make a very good soy jerky.
Quorn is readily available at Whole Foods. They have a huge selection from the crumbles, burgers, chicken, turkey. I too love it and is soy free!
Well, lets put it this way. I am a former vegetarian… enjoyed some fake meat. Then I started doing some research. Apparently most soy crops are genetically modified. Their genetics are manipulated so they are able to withstand the spraying of well know herbicide.
a well known
Well, lets put it this way. I am a former vegetarian… enjoyed some fake meat. Then I started doing some research. Apparently most soy crops are genetically modified. Their genetics are manipulated so they are able to withstand the spraying of a well known herbicide.
Were you an "organic" vegetarian? Just wondering since a food being "vegetarian" doesn't mean it's organic. I'm personally not into soy products or food pretending to be something else. Watching the documentary "Food Inc." (the #1 movie at amazon at the moment) has sealed the deal with me and making better food choices.