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Ingredients 101 · 6 min read

Meat Substitutes Explained: Tofu vs Tempeh vs Seitan vs Plant Mince

What each meat substitute actually is, how it tastes, and which recipes it works best in — so you stop buying the wrong one.

Walk down the meat-free aisle and it's easy to grab the wrong thing. Here's what each option actually is and where it shines.

Tofu

Made from pressed soy milk curds. On its own it tastes like almost nothing — which is exactly the point. It takes on marinades and sauces beautifully. Firm/extra-firm is best for stir-fries, baking and frying (press it first to remove water). Silken tofu is soft and custardy — better blended into sauces, smoothies or desserts than fried.

Tempeh

A block of fermented, pressed whole soybeans, originally from Indonesia. It has a firm, slightly chewy texture and a nutty, faintly mushroom-y flavour of its own — unlike tofu, it doesn't need a sauce to taste like something. Great crumbled into a chilli or bolognese, or sliced and pan-fried.

Seitan

Made from wheat gluten, so it is not gluten-free. It has the most 'meaty', stringy texture of any substitute, which makes it popular in stews, sandwiches and stir-fries where you want real chew. You can buy it ready-made or make it from vital wheat gluten flour at home.

Plant mince / meat alternative brands

Usually made from soy or pea protein, engineered to mimic minced meat in texture and sometimes 'bleed' when cooked. Convenient for a direct swap in bolognese, chilli or tacos, but check the ingredients list — some are heavily processed and high in sodium. A mushroom-and-lentil mix (like our mushroom lentil bolognese) gives a similar effect from whole ingredients.

Beans, lentils and mushrooms

Often the best 'substitute' of all isn't trying to mimic meat at all. Mushrooms bring umami and chew, lentils bring body, and beans bring creaminess and protein — combined, they build dishes that are satisfying on their own terms.

Quick matching guide

Stir-fry, satay, curry → tofu
Chilli, bolognese, crumbles → tempeh, lentils or mushrooms
Stews, sandwiches, 'pulled' dishes → seitan or jackfruit
Fast direct swap for mince → plant mince

Frequently asked questions

Is seitan gluten-free?

No — seitan is made almost entirely from wheat gluten, so it is unsuitable for anyone avoiding gluten.

Do I need to press tofu every time?

For frying, baking or grilling, yes — pressing for 15–20 minutes removes water so it browns and crisps instead of steaming. For blending into a sauce or smoothie, you can skip it.