Oftentimes, vegetables tend to assume the role of a side dish rather than the main course. However, according to a Gallup poll taken in September 2019, nearly one in four Americans said they had decreased their meat consumption, while nine in 10 people named health concerns as the reason they ate less meat (other factors were environmental concerns and food safety.)

For whatever reason you decided to cut back on meat (i.e. budget, health concerns, lack of options at the store), you probably want to know if you'll get enough protein from eating plants alone. Luckily, a lot of these meat substitutes have a great amount of plant-based protein. Here are some of the best veggie meat alternatives to start adding to your weekly meal plan.

1. Beans and legumes

Plant-based burgers (think Beyond Meat and Impossible) are trendy, but you don't have to go that route to get the same amount of protein in your next meatless meal. Cooked legumes such as beans, chickpeas and lentils can be swapped for a lot of ground beef recipes. Buying canned or dried beans instead of meat can also save you money. In addition to protein, beans and legumes are packed with health-beneficial fiber, vitamins, and minerals. Skip the beef and put a black bean burger on your bun. Or enjoy beef-free vegetarian chili or lentil-stuffed peppers for dinner.

2. Cauliflower

With its naturally high vitamin, mineral and fiber count, cauliflower is on the healthy menu for meat-eaters and vegetarians alike. The versatile cruciferous veggie can turn into a meat substitute for a main or side dish, like the perfect low-carb rice swap or cauliflower pizza crust. Bonus: cauliflower even makes the list of top anti-inflammatory foods.

3. Eggplant

This purple-hued vegetable is a low-carb, low-calorie meat substitute that packs in some serious health benefits. The pigments (anthocyanins) that give eggplants their purple tint are known to have antioxidant properties. Eggplant Parmesan is a cozy meat-free dish, but you can also grill eggplant, top your homemade pizza with it, or toss it in a salad, like eggplant panzanella.

4. Mushrooms

Mushrooms are one of the most popular vegetables to replace meat due to their savory umami flavor and meaty texture. Portobello mushrooms are large enough to eat just like a burger and sturdy enough to be able to throw on the grill without falling apart. They also make a great beef-like substitute to use in pasta like in goulash.

5. Nuts

They might be the base of the nondairy milk movement, but nutrient- and protein-rich nuts such as walnuts and pecans can turn into a delicious meat substitute. Consider using ground pecans in vegan chili!

6. Tofu

When you think of tofu, you might be thinking of flavorless white soy sponges, but if you cook it right, that's not the case. Tofu tastes great when given the right seasonings. Learning how to cook tofu isn't complicated at all, and just like chicken, is surprisingly versatile and will absorb pretty much any flavor or marinade you add to it. Made from soy, this meat substitute comes in different textures, so you can grill it with teriyaki flavors, eat it in a sandwich, or give it a crunchy coating as you would chicken.

(Better Homes and Gardens is a magazine and website devoted to ideas and improvement projects for your home and garden, plus recipes and entertaining ideas. Online at www.bhg.com.)

©2025 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.