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Vegan Substitutes








Vegan Substitutes

Customizing recipes is one of my favorite things to do. It all began when I first became a vegan and found myself craving some of my old favorite meat/dairy based recipes. 

Today I focus more on using raw & organic ingredients over processed goods, especially when consuming soy based products. Soy has gotten a bad reputation, but there is a huge different between the way your body processes organic soy & GMO soy. 

Don't be afraid to try new things & experiment with which substitutes you prefer in your favorite recipes. 


meat substitutes

Organic Tofu = soft tofu works better in soups, sauces & desserts, while firm tofu works better in stir-fries, tofu nuggets, or recipes that require tofu to hold it's shape

Organic Tempeh (or tempeh based) = soy based meat substitute; great for ground meat, chili, etc.

Seitan (or seitan based) = wheat gluten based meat substitute, usually found in strips & my favorite veggie bacon: Sweet Earth Natural Foods Hickory Sage Veggie Smoked Seitan Bacon

Portabello Mushrooms = great as a burger, bacon (sliced), fajitas, and more

Legumes = beans, peas, lentils

Organic TVP (textured vegetable protein) = soybean based meat substitute, gives a great "meaty" texture to faux chicken & beef products

Tofurkey brand makes a wide variety of deli meats, sausages, ground beef, and of course their Holiday Tofurkey Roast

Pre-made veggie burgers, veggie dogs or other meat substitutes = my new favorite store-bought veggie burgerSmart Dogs, Trader Joe's makes a great Veggie corn dog

milk substitutes

Almond (or other nut) milk

Organic soy milk

Coconut milk

Rice milk

Oat milk

Cream substitutes

Organic soy or coconut creamer
(Trader Joe's has a great Organic Coconut Creamer)

Dairy-free greek yogurt or sour cream

Organic soy or coconut whipped cream

Pureed organic Silken Tofu

Pureed garbanzo beans

Cheese substitutes

Soy, rice or nut based cheese alternatives

Nutritional yeast

Parmesan cheese: 3 tbsp nutritional yeast, 1/4 tsp garlic powder, 3/4 cup chopped walnuts/almonds/cashews & optional 3/4 tsp sea salt

Ricotta cheese: firm organic tofu, drained & crumbled

Butter Substitutes

Earth Balance Spreads

Coconut butter

Egg substitutes

1 egg can be substituted for =

1/4 cup silken organic tofu

1/2 mashed banana

1/4 cup applesauce or pureed fruit

1/2 cup non-dairy yogurt

1 tsp baking powder (aluminum free)

3 Tbsp Chickpea liquid (aka aquafaba)

1 Tbsp Chia Seed or Flaxseed Meal + 3 Tbsp Water

1 Tbsp Neat Egg + 1 Tbsp water 

2 Tbsp VeganEgg by Follow Your Heart + 1/2 cup ice cold water

1 1/2 tsp Ener-G Foods Egg Replacer + 2 Tbsp lukewarm water