Below is a compilation of common plant-based food alternatives. I have ranked them based on my personal experiences with them. This list is by no means exhaustive, but it is a great place to start for people who want to make easy environmentally friendly changes to their diet.
Remember that whole food options are more climate-friendly than highly processed Vegan alternatives, but both produce lower greenhouse gas emissions than their non-Vegan counterparts.
Dairy Alternatives
Plant-Based Milks
- Almond Milk – This tastes like skim milk and has a very neutral flavor. It also only has 30 calories per cup vs. skim milk’s 90 calories. However, there is only 1 gram of protein per serving. If you opt for almond milk, make sure to supplement your protein intake in other ways. Use in smoothies, baking, and pretty much anything you like. You can’t go wrong with this one.
- Soy Milk – This is a creamier milk than the latter and has a sweeter flavor. It has a high protein content at around 11 grams per cup vs. skim milk’s 8 grams per cup. However, it is more calorically dense than both almond and skim milk with roughly 130 calories per cup. Use in smoothies to boost creaminess and protein content. Note that soy milk can curdle when hot so it may not be the best milk to use in baking.
- Oat Milk – This is the creamiest milk out there. A lot of people I have talked to think this one tastes very close to cow milk, but I personally really notice the oat flavor. It’s still really good. The calorie content is comparable to soy milk at 120 calories per cup, but the protein content is much less at 2 grams per cup. Use in smoothies, baking, and whatever you like. Note the high calories and low protein content and consume in moderation for well balanced macros.
- Coconut Milk – This is a great option for baking. The coconut flavor generally cooks out but the creaminess is still present. However, there are 552 calories in one cup of coconut milk, so use wisely. It is worth noting that there are 5 grams of protein per cup as well, which is not too shabby. Coconut milk also contains good fats that make you feel full longer. Use in baked goods and sparingly in daily food items to maintain well balanced macros.
- Cashew Milk – With one cup only containing 25 calories, this milk is a good option for those trying to limit caloric intake. It also contains a variety of vitamins that can help with heart health. I find the flavor to be very similar to cashews. I’ll be honest, I like cashews but I do not love cashew milk. It’s fine and may be a good option if you want a change of pace from other commonly used plant-based milks. Use as creamer, in smoothies, and other common milk uses. I would recommend using in savory dishes when cooking and baking.
- Hemp Milk – This one has a very distinct flavor and is my personal least favorite option. It tastes like hemp seeds, but the flavor is much stronger. I’d recommend adding actual hemp hearts to your meal to get the health benefits this milk will give you. If you do decide to try this one out, note that each cup has 4 grams of protein and 130 calories. Use in smoothies. Avoid using in cooking or baking due to strong flavor.
Butter
A lot of “butter” we use is already plant-based. This swap is a no brainer.
- Earth Balance – These plant-based butters rock. They spread better than butter and you can opt for whipped or non-whipped options. They come in recyclable plastic tubs or sticks. The option with the lower carbon footprint would be the sticks, so I recommend those if your local grocery store carries them.
- Country Crock – These margarines are a staple in any southern kitchen. This brand is slightly cheaper than Earth Balance. Many of their butters are labeled “plant-based” but if they are not, make sure to double check the product you choose is Vegan via a quick Google search.
Yogurt
I haven’t found a swap for greek yogurt yet, but I’ve tried a couple of regular yogurt swaps and one really hit the spot.
- Silk Yogurt (Soy Milk Base) – Okay YUM. This yogurt is great. My personal favorite is the strawberry flavor.
- So Delicious Yogurt (Coconut Milk Base) – Okay, this product is not so great in my opinion. The flavor is very off to me. However, I have had some friends try it and they liked it so I wouldn’t totally count it out.
Ice Cream
Vegan ice cream can taste just as good or better than dairy-based ice cream. Coconut milk bases tend to be the creamiest but oat milk bases really hold their own. Fruity sorbets are often Vegan on accident. Welcome to a whole new world of ice cream options.
- Oatly – The texture this brand offers is unmatched. It reminds me of Blue Bell since it is denser and icier than a lot of ice creams. The flavor is great too.
- Nada Moo – I love the cookies and cream flavor, but all of these are great. They are very creamy and light. You can’t go wrong.
- Talenti – Their sorbets are Vegan and many of their ice creams are as well. They are all good, but I love the raspberry sorbet.
Cheese
- Nutritional Yeast as a Cheese Alternative – This is a whole food, high protein alternative that tastes “cheesy.” Use it in dishes like pasta to add a parmesan flavor. At 8 grams of protein (and 50 calories) per 2 tbsps, I have also listed it as a “meat” alternative.
- Follow Your Heart Vegan Cheese – Look, I’ll be honest… I hate Vegan cheese. I’ve tried all types and none of them were great. If you’re dying to switch, I recommend Follow Your Heart brand options. Just note that these are for flavor only and have next to no nutritional value. Personally I just like to skip the cheese altogether.
Other Miscellaneous Dairy Product Alternatives
- Condensed Coconut Milk – This stuff isn’t as good as the original condensed milk when you eat it straight out of the can, but it tastes just as good when used in baking. As long as you don’t drink condensed milk straight out of the can for fun, this is an easy swap.
- Vegan Sour Cream – This is another product that I tend to simply avoid rather than using the Vegan option. However, if you can’t live without some Vegan sour cream in your life, Violife is generally agreed upon to be a good brand.
“Meat” Alternatives
There are two categories here: actual mock meats and whole food sources of high protein. For health reasons, I am a huge advocate for whole food alternatives. I personally find that my body doesn’t respond well to some of the ingredients in mock meats, probably because they are highly processed. However, mock meats are perfectly fine options for people who want to make the switch but need something to curb their cravings.
Mock Meats
Before I list out a few of my picks, I want to address the stigma attached to mock meats. A lot of people find them off-putting because they are “unnatural” and are grossed out that they contain ingredients that were made in a lab. I used to feel the same.
The truth is, mock meats are no more processed or unnatural than any other highly processed meat you may find at McDonald’s or other establishments of the same quality. Understand that these meat alternatives are not “good” for you per se, but they are certainly no worse than a McDonald’s burger. Most of the time, they are the healthier alternative. At the very least, they do not contain cholesterol.
When making the swap to mock meats, stick to this rule: Allow yourself to eat mock meats about as often as you would allow yourself to eat at McDonald’s.
For mock meats, I’ll list my two favorite products and follow with general brand rankings.
- Gardein Breakfast Saus’age Patties – This is the only mock meat product that I can say truly hits the mark on texture and flavor for me. These are great for days that you’re craving something meaty to go with your breakfast.
- Gardein Chick’n Nuggets – These definitely curb cravings. The only complaint I have here is there is the flavor is light. Nothing some dipping sauces won’t fix.
- Gardein – Surprised? I can’t say that I’ve tried all of their products but the products I have tried have all been good. Even with the craze around Beyond Meat and the Impossible Burger lately, I think Gardein still holds up.
- Beyond Meat – So here’s the thing with this one… Freebird’s has a Beyond Meat crumbles and potato blend that I get on my burrito bowls and I love it. When I cook it at home, the flavor isn’t great. I must be doing something wrong. Either way, this brand is pretty solid if the Freebird’s version is good enough that I crave it pretty regularly, especially since I don’t usually love mock meats.
- Impossible Foods – I want to like this brand, I really do. I had an Impossible patty from Hopdoddy’s and had high expectations from the name, but it just didn’t taste right to me. The flavor is off and I couldn’t take more than two bites. It still makes the list though, because so many Vegans go crazy over this brand. Maybe I’m the outlier.
- All the other guys – Usually off-brand mock meats are underwhelming in my experience. However, if you find out you have an affinity for mock meats, you may like the off-brand products well enough. Someone must like them because they stay in business.
Whole Food High Protein Sources
These are not really meat alternatives because they have all been around as long as meat has been around. However, the typical American diet relies on meat, dairy, and eggs to provide most or all of our protein. Listed below are high protein sources you can use instead of meat if you are wanting to shift your reliance away from the American norm.
I’m not going to rank these because I am not partial to any one option over another. I like them all, they taste great, and variety is key to a healthy diet.
- Tofu – The obvious one. It’s made of soy beans and has a very neutral flavor when not seasoned. If you’ve never tried it, give it a shot. I like to pan fry mine in a little bit of olive oil and eat it in stir fries and Vegan poke bowls. It’s also good baked if you do it right, but that technique is slightly harder to nail down. Make sure to invest in a good tofu press because removing excess water is the key to making tofu hold its shape and soak up flavor. I recommend the press that I have linked.
- Tempeh – This is another product made from soy beans. This goes best with savory seasonings. I really like to pan fry my Tempeh and season it with taco meat to make a burrito bowl. It’s so good. It’s found in most grocery stores right next to the tofu.
- Seitan – I’ve personally never tried this one but it is essentially just vital wheat gluten and is supposed to resemble the taste of bland chicken or a portobello mushroom.
- Beans and Rice – Make sure to pair these up because they make a complete protein when eaten together.
- Quinoa – This is a complete protein on its own and tastes really similar to brown rice.
- Nut Butters and Bread – Pair these two for another complete protein. I snack on peanut butter all the time when I need a quick protein fix.
- Vegan Protein Powders and Meal Replacement Shakes – If you’re lazy like me, sometimes you want a grab-and-go meal. If you work out a lot unlike me, you may want to build muscle. Vegan protein powders and meal replacement shakes do not cause you acne or hurt your stomach like whey protein powders made from dairy. For meal replacement shakes, my go to is chocolate Ka’Chava. It costs about $3 per meal, keeps me full, and curbs my chocolate cravings. It’s full of healthy ingredients and tastes like chocolate Slim Fast (slightly chalkier, but it’s a utilitarian meal and curbs my chocolate cravings).
- Hemp Hearts, Chia Seeds, and Flax Seeds – These are not meant to be a meal obviously, but they are super easy to add to foods like oatmeal, smoothies, salads, etc. They can be pretty expensive, but I have found them for very cheap in the food section of Marshall’s or Homegoods. Rotate them out regularly to get the variety of other essential nutrients they offer.
- Nutritional Yeast – This is normally used to add a “cheesy” flavor to a meal. It tastes similar to parmesan cheese and is exceptionally high in protein while being low in calories.
- Chickpea Pasta – Not really a meat alternative, but this is a great way to sneak in some protein. It tastes just like normal pasta and is gluten free.
Pro Tip: They are not a high protein source, but mushrooms are a good whole food alternative to meat when it comes to flavor. When cooked right, they taste super meaty.
Egg Alternatives
When it comes to baking, there are plenty of great whole food egg alternatives. I’ll only list a few staples. For scrambled eggs, there are a few Vegan options. However, if you are interested in Veganism solely for the environment, there is one point I’d like to make.
If you are not interested in giving up eggs completely and have access to yard eggs through a friend or at a farmer’s market, those are definitively the more environmentally friendly option when compared to egg substitutes. The chickens will lay eggs whether you eat them or not so you may as well eat them. They also don’t use any plastic packaging.
Things become murkier if you are interested in Veganism for animal rights as well. If you are, I suggest researching and coming up with your own informed decision about the ethics behind consuming eggs (including yard eggs).
Egg Alternatives in Baking
- Ground Flaxseed – Mix 1 tbsp of ground flaxseed with 3 tbsp water to create a flaxseed “egg.” This has a very neutral flavor and, unless your bake is extremely light in color, the light brown color of the flaxseed should not show up.
- Chia Seed – Mix 1 tbsp of chia seeds with 3 tbsp of water and allow to sit for 5 minutes until the mixture becomes gel-like to create a chia seed “egg.” This option does impact texture in some recipes and the chia seeds are visible within your bake.
- Applesauce – This option has a sweet flavor, but it does the job in most sweet bakes. I have been told it doesn’t taste great in brownies though, so steer clear of clashing flavors like chocolate.
Scrambled Egg Alternatives
- Tofu Scramble – This is the whole foods option. The key is to use the spice Kala Namak (aka Indian Black Salt) to give the scramble an “eggy” flavor. Turmeric can give the yellow scrambled egg color.
- Just Egg – I’ve never tried this, but Vegans seem to love it. It’s a mock egg product sort of like mock meat.
Go Forth and Lower Your Carbon Footprint
So there you have it… a list of easy Vegan swaps to make at your convenience that will help reduce your personal carbon footprint. If you have questions or would like more detail on any of the products listed (or not listed) please reach out to me via 10BillionFootprints@gmail.com.