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Easy vegan food swaps

Healthy plant based vegetarian food table scene. Top down view on a dark wood background. Jackfruit burger, mushroom tacos, watermelon and cauliflower steaks, carrot hot dogs, walnut bolognese
Just because you're on a plant-based diet doesn't mean you have to miss out on the nutrients provided by meat and dairy. Here are vegan food swaps worth trying.

Summary

1Lentils instead of meat

Lentils make a great substitute for meat, packed with flavour, and are really filling too. This lean vegan protein is bursting with dietary fibre...

2Agave instead of honey

Agave syrup is a fab alternative to refined sugars. It gets its sweetness from inulin, which is a fructose that occurs in vegetables and fruits...

3Bean burgers instead of beef burgers

Black Beans have a dense and meaty texture, which makes them a fantastic alternative to meat. High in fibre and a great source of protein for vegan...

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The meat and dairy replacements that make being vegan a breeze!
Tofu scramble with greens toast on a gray plate. Healthy vegan food concept.

Tofu instead of eggs

For a much-needed protein hit you can’t go wrong with scrambled tofu for breakfast. It’s also packed with magnesium, copper and zinc and contains all eight essential amino acids. Just tumble it around a frying pan over a medium heat in a little oil.

Lentils instead of meat

Lentils make a great substitute for meat, packed with flavour, and are really filling too. This lean vegan protein is bursting with dietary fibre, folate and iron. Use them in chillis, casseroles and tacos and get creative with different herbs, spices and condiments.

Jackfruit instead of pulled pork

Large, spiky jackfruit is funny looking, for sure. It is, however, packed with fibre, vitamin A, and plenty of B vitamins. But what we really love it for is its uncanny resemblance to pulled pork when marinated in the right spices. Use a young jackfruit, as its white pithy part will not have a lot of taste so will absorb the spicy flavours best.
keto paleo zoodles bolognese: zucchini noodles with meat sauce and parmesan

Courgette for spaghetti

Forget spaghetti, it’s all about courgetti! Use a spiralizer or vegetable peeler to slice your courgettes into strips then fry for one minute in a pan, then add a little water and simmer for 5 to 6 minutes. These are great tossed in peanut butter, or drenched with soy and toss in fried chili, garlic and ginger.

Agave instead of honey

Agave syrup is a fab alternative to refined sugars. It gets its sweetness from inulin, which is a fructose that occurs in vegetables and fruits. Agave also helps keep blood sugars level thanks to its low-GI, although remember to only use it in small amounts, similar to honey as it’s still the sweet stuff!

Nut butter instead of butter

Nut butters are something to literally go nuts over in the vegan diet! They spread easily and have the same smooth texture as butter – but they’re better for you as they’re full of protein and fibre. Plus they’re packed with good fats that boost heart health help protect against type II diabetes. Favourites include almond and cashew.

Hummus instead of mayonnaise

Made from mashed chickpeas, hummus is packed with protein, good fat and fibre. It also contains folate, which is brilliant at converting carbs into energy and keeping your heart healthy. Spread thickly over a tortilla wrap, pile with crunchy veg and lettuce and roll. Nom!
Healthy grilled black bean burger on a sesame seed bun with avocado, tomato, red onion, and microgreens,

Bean burgers instead of beef burgers

Black Beans have a dense and meaty texture, which makes them a fantastic alternative to meat. High in fibre and a great source of protein for vegans, black beans boost gut bacteria, protect against type II diabetes, help keep your heart healthy and strengthen bones. Pop in a toasted bun with a dollop of vegan slaw for the ultimate, good-for-you comfort food. 

Plant-based never tasted so good!

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