Vegetarian diets or vegans frequently find themselves unable to enjoy many meat-based dishes.
Soy is a common ingredient in most meat substitutes because it has a texture and taste similar to meat.
However, soy can cause digestive problems for some people, especially sensitive or allergic to soy.
There are other options available for these individuals when they want to add protein into their diet without adding animal products or soy.
In this article, we will look at some soy-free meat alternatives.
If you are ever in need of a soy-free substitute,- feel free to refer back to this article.
13 Best Soy-Free Meat Substitute
1. BEYOND MEAT Soy-Free Alternative
We are constantly lookout for new ideas to improve our health and the environment.
But what if both of these things could happen at the same time? That’s an idea we should be exploring, don’t you think so too?
For example: have you tried Beyond Meat products lately? I know they are popular nowadays because my son eats them every day!
The company makes plant-based meat substitutes, including peas (pea proteins), brown rice mung beans, and fava beans, which can all get pretty pricey at times!
This may sound strange, but when combined, it produces something that resembles real beef—with nearly 20 grams per serving.
2. VEGETARIAN BACON Soy-Free Meat Alternative
Vegetarian Bacon is a product I like to use as a protein source and not rely on meat for protein sources.
Try getting your protein from eggs, dairy (cottage cheese and yogurt), nuts, nut butter.
Recently I have been playing with tempeh bacon instead of vegetarian bacon found in stores! It is just as tasty, if not tastier.
3. Soy-Free VEGAN CHICKEN NUGGETS
Soy Free Vegan chicken nuggets are a fantastic alternative to traditional chicken nuggets.
Vegan chicken nuggets are made without soy, so they are perfect for people with soy allergies or sensitivities.
They also happen to be vegan, so they are a great option for vegans or people who follow a plant-based diet.
These nuggets are composed of textured essential wheat gluten and vegetable protein.
Vegan chicken nuggets are then mixed with spices and a little water, rolled into a ball, breaded, and fried.
The result is a crispy, savory nugget that tastes remarkably similar to the kind you’d find at your favorite fast-food restaurant.
We were pleasantly surprised by how much they tasted the same as the real thing!
4. BURMESE TOFU
Burmese Tofu is a street food native to the Shan State in northern Burma.
It is a common offering at many restaurants and street stalls throughout Yangon.
The recipe below might not be totally authentic, but it does replicate the flavors quite well.
Typically the Burmese Tofu used for this dish is fermented Tofu (also known as ‘Chinese Cheese’), which has the consistency of firm yogurt.
The dish is not as heavy as many people might expect; the fermented taste is actually very subtle.
5. ATLANTIC NATURAL FOODS- Soy and Gluten-Free Meat Substitutes
Atlantic Natural Foods is released its new ultimate protein line series.
Their new Ultimate Protein line of non-dairy protein products meets the high demand for vegan and vegetarian protein sources.
ANF’s newest product consists of four flavors: Sunflower Seed Butter, Cacao, Vanilla Cream, and Strawberries & Cream.
6. PLANT-BASED TOONA Gluten Free Soy Free Meat Substitutes
TOONA has been getting a lot of press lately, not just because it’s National Peanut Butter Lovers’ Month.
A new plant-based product made from toasted soybeans, Toona has been all the rage on food blogs and in health-food stores since its debut early this year.
Toona is a versatile condiment used in both sweet and savory dishes. It’s great on toast, bagels, waffles, pancakes, and English muffins. It’s also great in smoothies, yogurt, and salad dressings.
7. TOFURKEY -A Decent Replacement for Soy Free Meat For Thanksgiving
Tofurkey is another alternative source of meat include free from soy. Tofurkey is growing in popularity on the dinner table.
Tofurkey is an alternative product made of Tofu or textured vegetable protein (TVP) that simulates the taste of turkey.
It is also stuffed and served on holidays such as Christmas and New years.
Tofurkey is a processed meat substitute for Thanksgiving and Christmas, made from Tofu or textured vegetable protein.
It is a trendy meat substitute for Vegetarians and Vegans. It does not include any traces of meat, dairy, or egg. It is also included in many popular vegetarian dishes, e.g., veggie burgers, pasta, etc.
8. JACK FRUIT –Easy and Healthy Alternative for Soy Free Meat
Jackfruit is the best replacement protein for meat; also, no soy is present.
Jackfruit, native to Southeast Asia, is best known as the world’s largest tree fruit. More extensive than many watermelons, one jackfruit weighs between 10 and 100 pounds (4.5-45 kg).
On the inside, this giant fruit contains hundreds of smaller bulbs, each with its own seed. The seeds can be boiled, roasted, fried, eaten on their own, or mashed into patties.
Jackfruit is healthy for you as well as delicious! Jackfruit can be used in cooking to create healthy dishes that are low in fat and calories and cholesterol-free.
9. EGGPLANT Cheap Substitution for Soy Free Meat
In general, there are two main types of eggplant: Asian and American/Italian.
The Asian eggplants are typically long and thin, while the American/Italian types are round or oval.
There are also different colors of eggplant, including white, green, lavender, and black.
The deep purple globe eggplant is the most common type found in grocery stores.
You can make recipes like eggplant dip to pumpkin pie that are all vegan. There are no animal products, so they are perfect for people who follow a vegan lifestyle.
10. MUSHROOMS– A Common Yet Healthy Alternative to Soy Free Meat
Mushrooms are a fabulous source of protein and nutrients.
Mushrooms are one of the best substitutes for both vegan and vegetarian. They have low fat, calorie, and sodium content.
The most familiar type of mushroom is the common white mushroom. It has a crispy texture and a delicate flavor.
Mushrooms can be eaten cooked or raw. They are an invaluable addition to salads, pasta, pizza, soups, and stews.
There are many different types of mushrooms, and each has its own flavor and texture.
11. COCONUT BURGER
A coconut burger is a Filipino veggie patty made with shredded coconut pulp, which are the by-products of traditional coconut milk extraction.
It’s considered an ovo-vegetarian dish but not vegan since it uses eggs as part of its ingredients.
12. Try INDIAN COTTAGE CHEESE instead of Soy Free Meat
Indian Cottage Cheese, AKA Paneer, is the King of card-based cheese. It has to be cooked right before eating, which means it can’t act as a great melting cheese (yes, I am talking about you mozzarella). That said, it makes up for that in many ways.
Panner’s primary use is as an ingredient in various curries. I could write a million posts on the different curries, but one of the more common is Palak Paneer, made from spinach and paneer.
13. GLAMORGAN SAUSAGE
Our last soy free meat substitute in this list is Glamorgan Sausage. The Glamorgan sausage is a traditional Welsh vegetarian dish that contains cheese, leeks, and breadcrumbs.
The delicious taste of Glamorgan sausages is a result of their unique combination. The main ingredient, cheese (usually Caerphilly), gives them that rich creaminess and tangy flavor you can’t get anywhere else!
With leeks for added complexity and breadcrumbs as an adhesive agent, these tiny links will soon become one of your beloved snacks or appetizers in no time flat.
Read More- Vegan Monterey Jack Cheese Substitutes
Is Soy Meat Substitute Good For You?
There are numerous meat replacements on the market today, but is soy meat substitute healthy?
Soy protein isolate is a concentrated protein form derived from soybeans. It is a popular ingredient in many meat substitutes because it is low in fat and cholesterol-free.
Soy protein isolate has a high-quality protein content and is a good fiber, vitamin, and minerals source.
Soy meat substitute can be a healthy part of your vegetarian or vegan diet. Still, it is important to read labels to know what you are getting.
Many soy meat substitutes contain unhealthy ingredients like high amounts of sodium and artificial flavors and colors. Prefer products that are low in sodium and free of additives.
Don’t Forget to Check Some Milk Substitutes that Same as Milk Soy free options
Soy-Free Vegan Meat Recipes
If you are looking for vegan meat recipes that don’t include soy, you have come to the right place. The recipes below are all delicious and soy-free.
Black Bean Burger
- · 1 can black beans, drained and rinsed
- · 1/2 cup bread crumbs
- · 1 small onion, diced
- · 1 Tbsp. Italian seasoning
- · 1/4 cup Parmesan cheese
- · 2 Tbsp. olive oil or canola oil
· Oil a pan, heat over medium heat, and cook onions until soft – about 5 minutes.
· Set aside to cool. Mix together the beans, bread crumbs, onion mixture, 1 Tbsp in a large container. Oil and Italian seasoning until well combined.
· Form into patties (about 6).
· Heat the remaining 1 Tbsp. of oil in a wide pan over mediocre heat and cook burgers for about 8 minutes on each side, until browned and crispy.
Tofu ‘egg’ salad sandwiches:
Ingredients: Makes 4 sandwiches
- · 8 ounces firm tofu, pressed and crumbled
- · 1/4 cup diced celery
- · 1/4 cup diced red onion
- · 3 tablespoons vegan mayo
- · 2 teaspoons prepared yellow mustard
- · 1 teaspoon apple cider vinegar
- · 1/4 teaspoon turmeric
- · Freshly ground black pepper to taste
- · 8 slices of your preferred bread (I used multigrain)
- · Lettuce and tomato (optional)
· In a medium bowl, combine all ingredients except for the bread and vegetables.
· Mix well. Season with pepper to taste.
· To assemble the sandwiches, spread some of the tofu mixtures on each slice of bread. Top with lettuce and tomatoes, if desired. Enjoy!
Wrap Up on- Best Alternatives for Soy-free Meat Protein
The following are the best alternatives for soy-free meat protein. As you can see, there are many options for soy-free meat protein.
These alternatives to soy-based products may be a good option if you have an allergy or sensitivity and want to find a way around it!
Thank you so much for reading our blog today – we hope that these tips will help make your life easier as well!
Q1. What Can Vegans eat without soy?
There are lots of yummy vegan foods that don’t contain soy. Here are some of our favorites:
1. Rice and Beans: This classic Latin American dish is a great source of protein and fiber.
2. Veggie Burgers: There are many different types of veggie burgers available, all of which are soy-free.
3. Hummus: This Middle Eastern dip is made from chickpeas, which are a great source of protein and fiber.
4. Garden Salads: A healthy salad is a great way to get your daily dose of vegetables.
5. Fresh Fruit: A variety of fresh fruit makes for a delicious and healthy snack.
6. Nuts and Seeds: Nuts and seeds can be added to salads, used in baking, ground down to create seed butter, among other uses!
Q2. Are chickpeas soy?
No, chickpeas are not soy.
Soybeans are a kind of legume high in protein and oil, while chickpeas are a type of pulse high in fiber and carbohydrate.
Chickpeas also have a higher percentage of protein compared to soybeans.
Additionally, chickpeas contain essential vitamins and minerals such as folate, vitamin B6, magnesium, and zinc.
Therefore, chickpeas provide many nutritional benefits that soybeans do not.
So, the next time you are looking for a healthy and affordable plant-based protein source, consider reaching for a can of chickpeas!
Q3. Is Beef Soy Free?
Many people appear to believe that beef is soy-free. However, this is not the case. Beef contains significant levels of soy protein.
In fact, a 3-ounce serving of beef contains about 10 grams of soy protein. This is more than most plant-based proteins.
So, if you are looking for a soy-free source of protein, beef is not a good option.
There are plenty of other sources of soy-free protein available, such as poultry, fish, eggs, and dairy products.
If you are looking for a high-quality protein source, these are all better options than beef.