Vegan Ground Beef Substitutes: 6 Swaps and What to Cook

Hello lovelies,

so many family classics start with ground beef: Bolognese, lasagna, tacos, stuffed vegetables, burgers. If you're doing Veganuary or simply cooking more plant-based meals, the big question is what goes into the pan instead. The good news is that there isn't one single substitute. There's a right one for every dish.

In my recipes, very different ingredients do the job: red lentils in my lasagna soup, smoked tofu with mushrooms and eggplant in my Bolognese, tempeh in my gyoza and oats in my pumpkin burgers. In this guide, I'll show you 6 swaps, what each one is good for and how to make it work. If you're planning a whole plant-based month, you'll find a meal plan, shopping tips and nutrients in my guide to a vegan January.

What can you use instead of ground beef?

You can replace ground beef with lentils, tofu, tempeh, mushrooms, or a mixture of oats, chickpeas and vegetables. The right swap depends on the dish, because a sauce needs something different from a filling or a burger.

Ground beef has 3 jobs in the kitchen: it makes a sauce thick and savory, it gives a filling some bite, and it holds burgers and meatballs together. No single plant ingredient does all 3 equally well. Red lentils break down and thicken, brown lentils and diced tempeh stay chunky, and oats hold a soft mixture together. Once you know which job the beef does in your recipe, the choice gets easy.

Mayo Clinic's guide to the benefits of meatless meals puts it simply: meatless meals are built around beans, lentils, vegetables and whole grains. A good ground beef substitute lets you cook exactly that way with the dishes you already love.

The table shows at a glance which swap works for what, how to make it work, and which of my recipes to try it with.

All 6 swaps need one thing: bold seasoning. In my recipes, very different ingredients bring it. In the Bolognese it's the smoked tofu, and in the gyoza it's soy sauce, sesame oil, garlic and ginger. I season the lentils for the nachos with paprika, cumin and garlic powder, and the pumpkin burgers with mustard, dried roasted onions and liquid smoke or paprika. Tomato paste goes into the Bolognese and the lasagna soup, and tomato puree into the zucchini filling.

Red lentils: creamy for sauces, soups and fillings

In my kitchen, red lentils replace ground beef mostly in soups and fillings. According to University of Illinois Extension's guide to lentils, red lentils break down quicker than other lentils and also cook faster. Since their texture is soft and creamy, they're suitable for soups and curry dishes.

That breaking down is exactly what makes them so useful in sauces and soups. The lentils spread through the whole pot so every spoonful gets some, and they thicken the sauce on their own.

A good example is my lasagna soup made with red lentils. Red lentils, carrots, chopped tomatoes and tomato paste make the base, and it's on the table in 45 minutes. Cook the lasagna noodles separately and add them only in the bowl, so they stay al dente and the soup keeps its texture. With 22 grams of protein per serving, it has the most protein of the recipes in this guide with nutrition values, though the Parmesan makes it vegetarian rather than vegan.

The soup tastes almost better on the second day, so I like to cook a double batch and freeze half without the noodles. Because the lentils thicken as they stand, I add a splash of broth when reheating.

Red lentils work as a filling too. For my zucchini boats with lentils and orzo, red lentils, orzo, celery, carrot and tomato puree become the filling. Use medium zucchini of about 200 g (7 oz) so the boats keep their shape in the oven. You can cook the filling a day ahead, then fill, top with vegan cheese and bake shortly before serving.

Brown and green lentils: which ones work for nachos and tacos?

When you want your "ground beef" to stay chunky, reach for brown or green lentils instead of red ones. According to University of Illinois Extension, green and brown lentils hold their shape better and are excellent choices for stews and salads.

Because whole lentils still have their husks, they take longer to cook, according to the same guide. That's the trade-off for the bite. You'll find the cooking times for lentils and beans in my guide to cooking dried legumes.

For my loaded lentil nachos, I use brown lentils and season them with paprika, cumin and garlic powder. You can cook and season the lentils up to 2 days ahead and keep them chilled, and the spiced lentils are also great in tacos. With grated cheese and sour cream, the nachos are vegetarian.

Beans are another easy taco filling. Mayo Clinic points out that vegetarian refried beans can be used instead of meat in burritos and tacos.

These 3 recipes show how versatile lentils are in place of ground beef:

Loaded Vegetarian Nachos with Spiced Lentils

Lasagna Soup with Red Lentils and Spinach

Filled zucchini with lentils and orzo

Tofu: a Bolognese and fillings with flavor

Tofu is the classic among ground beef swaps. Harvard's Nutrition Source, in its article Straight Talk About Soy, explains that soy protein is considered a complete protein, containing all nine essential amino acids. In my experience, tofu needs bold seasoning and a little time to taste savory.

In my vegan Bolognese with smoked tofu and eggplant, the tofu shares the work with mushrooms and eggplant, plus celery, carrots and tomato paste. The sauce takes its time: the recipe calls for 200 minutes in total, 180 of them cooking.

The reward is a Bolognese that often tastes even better the next day once the flavors have settled. It keeps covered for 3 to 4 days in the fridge and freezes for up to 3 months, so it's worth making a double batch. And if you don't have smoked tofu, the recipe notes say you can use plain tofu or soy granules instead.

Firm tofu works in fillings too. In my rice paper dumplings with firm tofu, it goes into the filling with shiitake, carrot, scallions and glass noodles. Pat the tofu really dry, otherwise the filling turns wet and the rice paper softens from the inside. These dumplings don't freeze well, because the rice paper goes soft when thawed and breaks.

How you prep firm tofu makes all the difference to how it tastes. I walk you through every step in my guide on how to press, season and crisp tofu.

Tempeh: crisp for fillings and crumbles

Tempeh is a fermented soy food, which Harvard's Nutrition Source defines as soy that has been cultured with beneficial bacteria, yeast, or mold. In its table of soy foods, 3 ounces of cooked tempeh provide 13 grams of protein. In my kitchen, tempeh goes mostly into fillings and crispy toppings.

In my gyoza with a tempeh filling, tempeh goes in with cabbage, carrot, scallions, garlic and ginger, seasoned with soy sauce and sesame oil. The recipe makes about 24 gyoza. The filling really has to be cold before you start folding, because warm filling gives off steam, the wrapper goes damp from the inside and tears as you fold. So I always cook it first and park the bowl by an open window or in the fridge for 15 minutes. The gyoza keep for around 3 months in the freezer, so it's worth folding the whole batch.

As a crispy topping, I fry tempeh for my pumpkin mango soup with crispy tempeh crumble. The crumble needs a hot pan and patience. Leftover soup keeps for 3 days in the fridge, but the crumble is best fried fresh, and leftovers crisp up again briefly in the pan.

For my lettuce wraps, I dice the tempeh, kohlrabi and mushrooms as evenly as I can, so they cook through evenly in the pan. The filling is best warm, but you can also spoon it into the leaves lukewarm.

Mushrooms and walnuts: a filling for the holidays

For me, mushrooms and walnuts are the most elegant alternative to ground beef, especially for a holiday meal. Together they make a savory filling that's easy to prep ahead.

For my Christmas menu, I make potato parcels with a mushroom walnut filling. A dough of starchy potatoes wraps around a filling of mushrooms and walnuts, and if you like, you can refine it with a little truffle oil. Use it sparingly, it's intense. Let the potato dough cool down well, because it's far easier to fill and seal once cold.

You can prep the parcels earlier in the day. Keep them in the fridge until the evening, then wrap them in leek and fry them fresh. I shock the blanched leek leaves in ice water so they stay flexible and don't tear when wrapping.

Burgers and meatballs: oats, chickpeas and vegetables

For burgers and meatballs, you need a mixture that holds together. In my recipes, oats, chickpeas and vegetables do that job.

For my pumpkin burgers made with oats, butternut squash, onion, oats and dried roasted onions make the mixture, while mustard and liquid smoke or paprika bring the flavor. The mixture is meant to be quite soft, which is what makes the burgers creamy inside. If it still won't hold, a spoonful more oats fixes it, and the patties freeze well once fried.

For my broccoli balls with chickpeas and tahini, broccoli, chickpeas, oats, breadcrumbs and tahini become about 20 balls, along with soy flour mixed with water. Let the steamed broccoli cool and drain well, otherwise the mixture gets too wet and the balls fall apart. You can freeze the shaped raw balls and bake them straight from the freezer, just a few minutes longer.

Is store-bought plant-based ground meat a good choice?

Store-bought plant-based ground is convenient, but it isn't automatically the better choice. In a 2019 expert Q&A, Harvard's Nutrition Source noted that Beyond Meat and Impossible burger patties are highly processed and higher in sodium than a beef patty.

The expert Q&A on plant-based meat alternatives also points out that rather than incorporating plant foods like legumes, these products generally rely on purified plant protein. Its bigger picture is a healthy diet that includes an abundant amount of minimally processed plant foods.

I prefer cooking with lentils, tofu and tempeh, because then I know exactly what's in the pot. If you like to buy plant-based ground, take a look at the ingredient list and the nutrition label and compare fat, protein and sodium. That way the product that ends up in your cart really fits the way you eat.

How much protein do ground beef substitutes have?

How much protein a dish without beef provides depends on the swap and the amount. In the recipes in this guide, it ranges from 10 grams per serving in the Bolognese to 22 grams in the lasagna soup with red lentils.

For comparison, Harvard's Nutrition Source page on protein says a cup of cooked lentils provides about 18 grams of protein and 15 grams of fiber, while a 4-ounce broiled sirloin steak has about 33 grams. Its advice is to choose fish, poultry, beans and nuts and to limit red meat and cheese. If you enjoy red meat, Harvard suggests eating it in small amounts or only on special occasions.

You can also combine swaps, like in my lettuce wraps, where tempeh and mushrooms go into the pan together. To see which plant foods provide the most protein, check out my overview of plant protein sources.

Replacing ground beef doesn't mean giving up your favorite dishes. Start with the one that's on your table most often and try the matching swap from the table. And if you'd like to swap more ingredients next, my guide shows you which dairy-free cream to use for what. Now it's your turn: which ground beef dish will you cook plant-based first, and with what?

Yours, Verena

Recipes to try

Vegan Bolognese with tofu, mushrooms and eggplant

Vegan Gyoza with Tempeh and a Crispy Bottom

Pumpkin Mango Soup with Tempeh Crumble

Baked Broccoli Balls with cucumber dip