Switching out Protein Sources in Recipes

October 11, 2021 | Jody Gatewood

In August, I wrote a blog on ‘Meal Planning Tips for Easy and Healthy Meals’. In the blog I mentioned that the ‘themes’ I use when meal planning are to include a different protein food each night. I use beef, pork, chicken, fish and then have one night that is vegetarian. By doing this I am helping my family vary the kinds of protein foods we eat.

There are lots of vegetarian recipes available but today I wanted to share how I make a recipe vegetarian if the one I want to make originally calls for meat. (When I say meat, I’m referring to anything that is an animal protein.)

Protein is an important piece of good nutrition and meat is an excellent source of protein. So, if I am going to remove meat from a recipe, then I want to be sure and replace it with another source of protein. Some other sources of protein that I use include eggs, dairy, beans, peas and lentils. Tofu would be another good substitute for meat.

Beans, peas, and lentils work well in place of meat in soups and casseroles. Beans also work well in pasta dishes. I use one 15 ounce can of beans in place of one pound of meat.

Cottage cheese is high in protein and I use it in stuffed pasta shells to add protein.

Tofu is a good substitute in dishes that call for marinating meat. The marinade helps to flavor the tofu. A 16 ounce package of tofu could be used in place of one pound of meat.

If you want to try making some recipes vegetarian, here are two Spend Smart. Eat Smart. recipes that provide tips on how to use beans in place of meat.

Chicken, Corn, and Rice Casserole

Tamale Pie

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

More Posts