Vegan Meat Substitutes: How to Cook With Chickpeas, Lentils, Mushrooms, Seitan, Jackfruit, Tofu, Soy Curls, and More

Plant-based eating is on the rise, and one of the biggest questions new cooks face is how to replace meat in their favorite recipes without losing flavor or texture. The good news is that there are many versatile vegan meat substitutes that not only provide protein and nutrition but also satisfy cravings for hearty, savory meals. From chickpeas and lentils to mushrooms, artichoke hearts, seitan, jackfruit, tofu, soy curls, tempeh, and even walnuts, each ingredient brings unique qualities to the table. With the proper preparation and seasoning, these foods can mimic the taste and texture of meat in everything from tacos to casseroles.

This article is for everyone—whether you’ve been vegan for years, are just beginning your plant-based journey, or simply want to experiment with new flavors. Maybe you’re curious about trying a Meatless Monday, or you want to reduce your meat consumption for health or environmental reasons. No matter where you are on the spectrum, learning about vegan meat substitutes can open the door to delicious, nourishing meals that align with your goals and lifestyle.

Of course, there are always skeptics who ask, “If you don’t want to eat meat, why would you eat something that imitates it?” The answer is simple: it’s not about pretending—it’s about familiar flavors, textures, and traditions. Many people grew up with meat-centered meals, and vegan substitutes provide a bridge that makes plant-based eating approachable and satisfying. These foods aren’t about deception; they’re about comfort, enjoyment, and making it easier for anyone to create meals they love without relying on animal products.

In this article, we’ll explore the most popular vegan meat substitutes, highlight their best uses, and share practical tips to help you bring out their full potential in your kitchen.

Chickpeas: The Humble Powerhouse

Chickpeas, also known as garbanzo beans, are high in protein, fiber, and nutrients, making them one of the most dependable vegan meat substitutes.

Uses

• Burgers and patties
• Roasted chickpeas for tacos
• Curries and stews
• Chickpea “tuna” salad

Tips

Roast chickpeas at 400°F for a firmer, meatier texture.

Blend chickpeas with mushrooms for burgers with depth.

Lentils: Versatile and Hearty

Lentils are ideal for ground beef replacements in tacos, Bolognese sauce, and shepherd’s pie.

Uses

• Taco filling with chili spices
• Lentil Bolognese
• Sloppy Joes
• Soups and stews

Tips

Texture hack: Slightly dehydrate lentils in the oven for a crumbly beef-like texture or, if you can, use my method for canning lentils, the recipe is linked below. Please note that there is NO approved method for canning lentils, but in my opinion, if they are allowed to be canned in a warehouse, then there is a safe method to can them at home. The “experts” just haven’t authorized a recipe yet.

Combine lentils with mushrooms for layered flavor.

Mushrooms: The Umami Boost

Mushrooms add rich umami flavor and meaty chew to plant-based dishes.

Uses

• Grilled portobello “steaks”
• Ground mushroom base for tacos or pasta
• Shiitake or oyster mushrooms in stir-fries

Tips

Don’t overcrowd mushrooms in the pan; allowing them plenty of room enables them to brown properly.

Marinate portobellos in soy sauce and balsamic vinegar before grilling.

Artichoke Hearts: Tender and Surprising

Artichoke hearts are tender and fibrous, making them one of the more unique vegan meat substitutes.

Uses

• Vegan “chicken” salad
• Vegan seitan for “meat” texture
• Crab cake substitute
• Pizza topping

Bonus Trick

Mix chopped artichokes into seitan dough for fibrous, realistic “chicken” or “turkey” texture.

Seitan: The Protein Powerhouse

Seitan is chewy and dense, often called “wheat meat,” and one of the most convincing meat replacements.

Uses

• Roasts and cutlets
• Sliced for stir-fries
• Shredded for “chicken” salad
• Shredded BBQ sandwiches

Tips

Add soy sauce and spices to the dough.

Steam before baking or frying for best texture.

Combine with artichokes for added fibrous bite.

Jackfruit: The Pulled Pork Star

Young green jackfruit is famous for its shredded, stringy texture that mimics pulled pork.

Uses

• BBQ sandwiches
• Curry or stew base
• Spiced taco filling

Tips

Always buy young jackfruit in brine (not syrup).

Press and rinse before cooking.

Cook low and slow to soak up flavors.

Roasting or air frying will give it the authentic “meaty” texture.

Tofu: A Blank Canvas

Tofu comes in silken, firm, and extra-firm textures, making it adaptable for scrambles, stir-fries, or grilling.

Uses

Firm/Extra Firm

• Vegan scrambles
• Fried or baked cubes
• Creamy soups and sauces
• Marinated grilled slices

Silken

• “Mayonnaise”
• Creamy soups and sauces
• Dressings
• Pie filling
• Pudding

Tips

Press Firm tofu to remove excess water.

Extra Firm can be drained and used as is.

Silken can be drained and used as is.

Shred Extra Firm for a ground meat like texture.

Marinate overnight for deep flavor.

Freeze and then thaw for extra “meaty” texture.

Toss with cornstarch before frying for crunch.

Try smoked tofu for a bacon-like flavor.

Soy Curls and Soy Skins: The Shredded Favorite

Soy curls are made from whole soybeans and have a naturally fibrous, chewy texture, perfect for shredded “meat” dishes.

Uses

• Fajitas or stir-fries
• Pulled “chicken” sandwiches
• Salad toppers
• Sandwiches and wraps
• Stirred into casseroles or soups

Tips

Rehydrate soy curls in broth, not just water, for maximum flavor.

For an additional layer of flavor, add spices, particularly poultry and chicken seasoning.

Air fry after rehydrating to add crisp edges and deepen the taste.

Marinate in BBQ sauce or taco seasoning for instant family favorites.

Tempeh: Fermented and Flavorful

Tempeh is a soy-based fermented product with a nutty taste and dense chew.

Uses

• Tempeh “bacon” strips
• Crumbled into chili or tacos
• Cubes for stir-fries

Tips

Steam tempeh before marinating to cut bitterness.

Grate tempeh into fine crumbles for ground-meat-like texture.

Walnuts: A Crunchy, Nutty Surprise

Nuts — especially walnuts — are surprisingly effective vegan meat substitutes when ground or chopped. Their earthy flavor and natural oils make them perfect for mixing with other bases.

Uses

• Taco “Meat”: Pulse walnuts with lentils or mushrooms for a savory crumble.
• Meatloaf or Burgers: Combine walnuts with chickpeas or black beans.
• Salad Toppings: Toasted walnuts add a hearty crunch to bowls and salads.

Tips

Toast walnuts lightly before using to bring out flavor.

Combine with spices like smoked paprika or cumin for a convincing “ground meat” effect.

Mix with sun-dried tomatoes for rich, Italian-style flavor.

Bringing It All Together: Tips for Success

1. Season Boldly: Most vegan meat substitutes are mild. Marinades, sauces, and spices are essential.

2. Play With Texture:

• Dehydrate lentils for ground beef.
• Combine seitan with artichokes.
• Air fry soy curls for crispy edges.

3. Mix & Match: Pair walnuts with lentils, mushrooms with chickpeas, or artichokes with seitan for layered textures.

4. Cook With Global Inspiration: Indian dals, Mediterranean chickpea dishes, and Asian tofu stir-fries all provide natural plant-based recipes to learn from.

Conclusion

Vegan meat substitutes open a world of creativity. Whether you’re experimenting with chickpeas, lentils, mushrooms, artichokes, seitan, jackfruit, tofu, soy curls, tempeh, or walnuts, you’ll find countless ways to recreate comforting, familiar meals. Tricks like dehydrating lentils, pressing tofu, steaming tempeh, or rehydrating soy curls in broth make all the difference.

With a little seasoning and imagination, these ingredients can transform into satisfying, protein-rich dishes that rival traditional meat. Vegan meat substitutes don’t just replace meat — they expand what’s possible in the kitchen.