Vegetarian Meat Substitutes: Which Types Are Best?

Vegetarian meat and poultry substitutes are not just for vegetarians. They provide a healthful alternative to high-fat, cholesterol-laden meat and poultry products, and they come in many different flavors and textures to appeal to all tastes.

Read on to find out what these creative products are made from and which ones you should try first.

There are several types of veggie meat products. The most common main ingredients are:

• soy protein or soybeans (used in tofu and tempeh)
• textured wheat protein or wheat gluten (also called seitan)
• wheat and/or corn flour
• other grains, such as brown rice, quinoa, and millet
• mycoprotein (an edible fungus, used exclusively in Quorn)

While many vegetarian meat products are also vegan, they aren't all. Some include milk or eggs in their ingredient lists. Vegan products usually have a certified vegan mark on their packaging.

Some veggie meat brands include products that are certified kosher (e.g., Morningstar Farms, Lightlife, Gardenburger). Check for a hechsher (kosher mark) to see a product's kashrut status and whether it is pareve or dairy.

A few vegetarian meat product lines contain at least one gluten-free option, but most of the meat substitutes do use wheat flour and wheat gluten. Some gluten-free options include Quorn Tenders, and Lightlife's Tofu Pups and Tempeh products. Other companies, such as Gardein, are researching gluten-free options for the future.

My family has been eating vegetarian meat products for more than twenty years despite the fact that we also enjoy meat tremendously. And while we enjoy a good tofu stir-fry as much as anybody, we generally prefer products that are convincing imitations of real meat. Here is a list of our favorites and why we think you'll like them, too.

1. Morningstar Farms Veggie Bacon Strips: We keep kosher, so in order to keep up with the bacony zeitgeist, I started to buy these. Non-Jewish friends have assured me that the smell and taste captures true bacon flavor, and the texture is good, too (the strips become crisp in the microwave).
2. Gardein Mandarin Orange Crispy Chick'n: These irregularly shaped pieces brown nicely in a hot pan with a little oil, and they come with a sauce packet for flavor -- yum! Serve with white rice and a frozen Asian vegetable mix for a quick and easy dinner.
3. Morningstar Farms Chik Nuggets (and Patties): My children's favorite dinner, bar none, is these imitation chicken nuggets served with pasta and a sprinkling of cheese. They cook up quickly in the microwave, it's easy to stick to the correct portion size, and they're even good to take along in a lunchbox with a ketchup packet. For grownups, the same flavor and texture is available in a patty, if you prefer. My husband likes the spicy version, the Veggie Buffalo Wings.
4. Lightlife Smart Deli Pepperoni Style: Being vegetarian means never eating a pepperoni pizza . . . or does it? These rounds, which we call "veggie-roni," are full of spicy flavor and cook up nicely on homemade pizza. You can also serve them as appetizers on crackers.
5. Veggie Crumbles (all brands): You can't go wrong with veggie crumbles. They can transform many heavy ground beef dishes into much lighter, more healthful vegetarian dishes. We love them in chili and with lentils, especially.

Try some vegetarian meatless products today, and tell me in the comments below which become your family's favorites!

The following is a chart listing common types of imitation meat products and which major national brands offer them. Not all items are available in all locations, but the brand websites have product locators which can help you find what you're looking for.