Today I’m going to be sharing some of my best chef tips, and sharing how you can adapt meat recipes. We’ll talk about meat swaps and meat substitutes for a range of applications. I’ll also share different meat alternatives and products you can purchase at the grocery store.
This is a LONG read, as I’m going to be covering a range of replacement options, different categories, and all of the different diet types that require a special attention to meat. So, use the table of contents liberally.
Diet Types Covered in This Article
- Alpha-Gal
- Truly Corn Free
- EOE
- FPIES
- Low Histamine
- Low Purine
- Vegan
- Vegetarian
Before You Choose a Meat Substitute
Consider Texture When Choosing Meat Substitutes
It’s important to know that there are several non-meat ingredients that have fantastic texture, and can go a long way in giving you the meaty mouthfeel you’re after. However, they have limits.
Most natural meat alternatives will taste the best and give the best illusion when mixed into a sauce, or when paired really well with other ingredients. You’ll also want to employ the use of specific cooking techniques. For example, a boiled eggplant is not going to have a meaty mouthfeel. On the other hand, a scored, seared, and roasted eggplant (topped with a custom steak sauce) will have you thinking about meat.
Consider Cooking Techniques When Making a Meat Swap
How you treat vegetable-based ingredients is going to be your first line of defense in making them mimic meat. When we look at vegetables such as mushroom, eggplant (aubergine), and even zucchini (courgette), if they’re sliced thick enough and cooked just the right way, then topped with a sauce, many people won’t miss the meat.
That’s not to say that you’ll take a bite and think “wow this meat is amazing”. Instead, you’ll take a bite and think “this certainly doesn’t taste like the vegetables I’m used to”.
Mind the Fat
As you make meat swaps and substitutions, it’s important to think about the fat percentage of what you’re taking out, and what you’re adding in.
If a recipe calls for ground pork, which has a fat content of 20-25% and you swap it for ground chicken which sits around 7% fat, that’s a huge discrepancy.
This is extra important if the recipe does not have you drain off the meat. It means the cooking fats are part of the final dish and they’re missing if you’ve used chicken instead of pork. The great news is that if you’re missing fat, add a cooking oil you enjoy, or even better, tallow or lard. For best results, add the rendered fat of the meat you’re cooking (example: schmaltz for chicken, lard for pork, etc.). You can also get camel hump fat and use that in a pinch.
Colour as a Guide
As you may know, I’m allergic to all of the recipes I develop. People often wonder how I can cook this food and get it right the first time, almost every single time.
In addition to this being a true gift from God, I use my other senses, including sight. What I can tell you is this: colour is a HUGE giveaway.
Think about the colour of chicken, then the colour of beef. See how huge the colour range is between them?
Now, think about the colour of chicken, and the colour of a pork chop (not pork shoulder). See how the colour is a lot closer?
If you can swap for a meat that’s close in colour, you’ll most likely be choosing a similar fat content and performance pattern. It’s not the end of the world if you can’t, but if you can, you’ll have results closer to the original recipe.
Explore Different Meat Options
One of the reasons I’m successful at what I do is my constant need to use new ingredients. See, I get bored in the kitchen pretty easily, and generally won’t make the same thing twice (something my kids hate).
However, this mentality has allowed me to work with meats most people forget about, or don’t know exist. Here’s a list of proteins to explore (outside of the standard stuff):
- Alligator: Search online for brands that ship, or purchase local if you’re in the US south.
- Boar: Wild pig that’s a deeper, richer version of pork.
- Elk & Venison: Types of deer meat.
- Goat: Dark and rich in flavour, needs to be cooked properly or it’s a hot mess, so follow a good recipe.
- Goose & Emu: Large poultry animals, follow good recipes as these meats tend to cost more.
- Kangaroo: You can find this in select countries, and be sure to follow local recipes to get good results.
- Monkfish: A thick and meaty fish that can stand in for chicken in some scenarios.
- Pheasant, Quail, Squab: Small game birds that can stand in for duck.
- Rabbit: Peppery in flavour, and a great stand in for chicken and lean pork.
- Swordfish: Suuuuper thick and hearty, can stand in for chicken and even some cuts of pork.
Try Different Tools
If you find yourself missing all of your old options because you’re newly diagnosed with a dietary restriction that has you eliminating your favorite meat(s), one of the best pieces of advice I can give you is to step outside of your comfort zone and try something completely different.
There are a lot of ways to cook and prepare meat including smoking, braising, dehydrating, sous vide, pressure cooking, slow cooking, open fire cooking, pizza oven cooking, and more.
Sometimes, trying a new tool or technique can create an experience so new and delicious to you that you forget all about what you’re missing. Personally, it’s how I’ve adapted to only having a literal handful of safe foods to eat.
This list in my Amazon shop has some cool tools you can check out for future meat cooking.
List of Red Meats
The term red meat can be interpreted two ways: meat that’s red in actual color, or meat that contains a particular amount of myoglobin (a red protein containing heme, which stores and carries oxygen in the muscle cells). There’s also the muscle size and use that goes into determining if a meat is classified as red meat.
List of Red Meats by Color
- Beef
- Bison
- Boar
- Camel
- Deer
- Elk
- Goat
- Lamb
- Mutton
- Moose
- Ostrich
- Pork
- Venison
Additional Red Meats via Myoglobin
- Duck
- Goose
- Rabbit
Where to Purchase Quality Red Meat
I’m sure you looked at that list and thought, I’ve never seen half of these at grocery stores. Don’t worry, you’re not alone. When I first got into the world of non-traditional meats, I had to do a lot of research to figure our where to make purchases.
EatWild.org is going to be your first line of defense. Their website is all about grass fed, quality farming. The kind of farming we need a lot more of… visit their website, select your state, then get to calling. You may find all sorts of great options.
There are some farms that have listings that also ship nationwide, but you’ll have to manually go thru the website to find them. It’s a bit old fashioned in that sense, but the end results are worth it.
LocalHarvest.com is another fabulous resource. This is all about finding local CSA options, farmers, and farmer’s markets. The great news is that their website is a lot more modern, and you can also filter for farms that ship nationwide.
NorthstarBison.com is an amazing meat producer. They’re super knowledgeable, and offer a lot more than bison.
TheHonestBison.com is another amazing meat producer. Like Northstar, they offer more than just bison. However, if grass fed + grass finished is a requirement for you, get in touch before you place your order. A few of the animals have a feed during the winter months.
Look up “wild game processing + your state name”. The search results should show you local-ish butchers who handle a range of meats. Call around and learn as much as you can about the meat sources in your area.
Search online for “grass fed grass finished + protein name” or “wild + protein name + nationwide shipping”. These types of search terms can help you find out of the way places that offer amazing meat.
Look up Amish farms that have a website and ship nationwide. Buffalo Valley Pastures is a prime example. They sell some fantastic options and are happy to answer all of your questions.
Know that this list only scratches the surface. If you follow people online that stick to a carnivore or meat heavy diet, look at their recommendations as well (so long as you know they shop for quality ingredients).
There are some mainstream popular meat subscription services, but I haven’t been impressed by the quality of any of the well known options.
General Red Meat Swaps (Meat for Meat)
Let’s look at meat swaps and substitutions you can make with different red meats. This list is if you’re looking to use a different type of meat in its place. If you want vegan and vegetarian swaps, use the table of contents to jump down to that section.
Generally, where performance is concerned, you can use any meat in place of red meat. Sure, you have to adjust your cooking time and heat, but meat is meat (this is extra true when it’s ground meat and a flavourful sauce). With that in mind, this list of meat substitutes will focus more on flavour.
Beef Substitutes: Top swaps are bison, pork shoulder, and lamb. These meats can be used both ground, and as larger cuts. If you’re needing a ground beef substitute, dark ground turkey is an additional option.
Bison Substitutes: Top swaps are deer, elk, and venison. Secondary choices will be lamb and beef. Bison is naturally very lean, and has a gamey taste. If you use one of the top 3 swaps, you’ll have results close to the original recipe.
Boar Substitutes: Dark cuts of pork will be the top swap for boar. Secondary to that will be ground duck, ground camel, and ground water buffalo (something you normally have to order online).
Camel Substitutes: The top swaps for ground camel (it’s usually only sold ground) will be any game meat you enjoy. Beef could be a good stand-in, but if you like camel, most likely, you’re looking for something different.
Deer Substitutes: The top swaps for deer meat are elk, venison, and goat. Secondary swaps will be lamb and boar. Moose is another excellent choice if you’re able to order it.
Elk Substitutes: The top swaps for elk are deer and venison. Secondary to that will be bison and lean beef.
Goat Substitutes: Less common game meats are going to be the best swap for goat. Meats such as moose will deliver the gamey quality and unique funk that comes with goat meat. Secondary to that, any lean game meat would be a good substitute for goat’s meat.
Lamb Substitutes: The top swap for lamb meat will be mutton, which is also from sheep, but older animals. Your other top swap will be wild boar and dark pork. These aren’t the same, but they’ll deliver a different flavour that gets you away from super lean red meats.
Mutton Substitutes: The top swap for mutton will be elk, moose if you can get it, and bison. Mutton is from sheep, but older animals, so you want something that delivers a deeper, richer flavor profile.
Pork Substitutes: White meat pork (pork chop etc.) can be replaced with rabbit, alligator, and chicken. Dark meat pork can be swapped for dark meat turkey, and even duck in a pinch (duck will have a much darker flavor profile).
Venison Substitutes: The top swaps for venison are elk, deer, and bison. Secondary to that, goat and lamb would be the next best choices.
Duck Substitutes: The top swaps for duck will be other game birds including quail and pigeon. Secondary to that, goose is a good option.
Goose Substitutes: The top swaps for goose meat are duck, quail, and pigeon.
Red Meat Alternatives for Protein (Meat and Plant Options)
If you’d like to skip red meat and have a different protein source, let’s take a look at that.
If you’re open to having white meat and seafood, your options include:
- Alligator
- Chicken
- Fish (swordfish and monkfish are very meaty)
- Shellfish
- Turkey
For recipes that call for a cut of meat (chop, tenderloin, etc.), alligator and swordfish are two excellent choices because of how large the cuts can be. For ground meat recipes, dark turkey is the top replacement, followed by ground chicken thigh. Some stores sell this, but often times, I grind my own meat, using this grinder attachment.
Plant-Based Alternatives for Protein
If you’re vegan, vegetarian, or can’t have animal flesh or seafood, here are some of the top protein sources (by protein content, not texture or flavour):
- Beans, Lentils, and other Legumes (this includes soy products)
- Tree Nuts (almond, hazelnut, walnut, etc.)
- Seeds (hemp seeds, chia seeds, etc.)
- Spelt (a type of wheat)
- Oats (especially Zego’s Double Protein Oats)
- Mycoprotein (a type of fungus)
There are more foods that will contain protein (including fruits, vegetables, and grains), but these are some of the foods with the highest amounts of plant-based protein, and these sources are going to be easy to find at the grocery store.
Meat Substitute Brands
These days, vegan meat substitutes are all the rage. Personally, I don”t work with them since most contain major allergens (wheat and soy are very common). I also have a severe corn allergy, and you’ll find corn in all commercial vegan meat alternatives.
My top two meat substitute brands are Rollin’ Greens and Abbot’s Butcher. They’re the brands I tell people about first because they’re US top 9 free, and are made of ingredients you can pronounce. Unfortunately, a lot of plant-based “meat production” centers around science experiments, and I’m just not a fan.
Both of these brands offer a range of meat-free ground “meat” in a variety of flavors and meat type (chicken, beef, spicy, Italian, etc.).
If you’re a fan of mushroom jerky, you must check out Pan’s. I met them years ago and have always been impressed. Their mushroom jerky is gluten free, top 9 free, and organic. This is a true unicorn in the world of vegan jerky.
More Meat Substitute Brands to Choose From (in ABC Order)
You can purchase vegan versions of chicken nuggets, burger patties, sausages, ground meat, fish, and more. These are some of the leading brands in this space. Where possible, I’ve also indicated major allergens you may find in their products. Note: I am in no way vouching for any of these products. I’m sharing leads in case you need them.
Each brand will offer a different range of options from sausages to deli meat to seafood. Many are made from textured soy, or some form of wheat. Read labels VERY carefully if you also manage food allergies.
- Argo Vegan Jerky (contains wheat, soy)
- Beyond Meat (some products contain wheat, products have pea, may contain soy)
- Brother Sprout (contains soy)
- Daring (contains soy)
- Far West Fungi Vegan Mushroom Jerky (contains soy)
- Field Roast (contains wheat, they make sausages and mini corn dogs)
- Gardein (contains wheat, soy)
- Good Catch (vegan seafood, contains soy)
- Impossible Foods (contains soy, wheat)
- Jack & Annies (jackfruit baed, contains soy)
- Loma Linda (contains soy, they have a vegan tuna, not all products are vegan [some are vegetarian])
- Louisville Vegan Jerky Co. (contains soy)
- Morning Star Farms (contains wheat, soy)
- NotCo (contains wheat, soy, canola, and honestly, I’m telling you about this brand but I would never purchase it, there are better options)
- Ocean’s Halo (they sell a range of plant based fish sauces and ramen components, some products are free from major allergens)
- Plant Basics (contains soy)
- Primal Spirit (vegan jerky, contains wheat, soy)
- Switch (pea protein based, top 9 free, might be top 14 free)
- Tofurky (contains wheat, soy)
- UnMeat (contains soy, wheat, sesame, very interesting flavours)
- Whole Foods Market (the grocery store now has vegan meat options, contains soy)
- Wunder Eggs (not meat, but worth a mention, contains almond, cashew, and coconut)
Whilst I can’t personally tell you a lot about products such as seitan, tofu, etc., know that they’re generally well received by those who follow a vegan diet. I would encourage you to see if there are any vegan eateries in your area that feature these types of products so you can experience them at their best.
Red Meat Alternatives for Specific Meals
Alright, let’s take a moment to look at specific dishes that are popular here in the United States, and abroad. This list of red meat alternatives will focus a lot on flavor, and helping you get close to what you’d expect to have. I’ve also included plant-based, vegan, and vegetarian options where applicable.
Meat Substitutes for Chili
Typically, chili recipes will call for ground beef. The best chili swaps will be ground pork shoulder, ground chicken thigh, ground bison, and ground veal. Plain/unflavoured plant based ground meat alternatives would work in chili.
A less common alternative would be crumbled tofu folded into a chili recipe made without the meat (the sauce, spices, beans, veggies, etc. would all be cooked together, then you fold in the crumbled tofu so it retains the most texture possible).
Meat Substitutes for Lasagna
The beauty of this pasta dish is that the meat is smothered in a sauce that’s packed with flavor. Most lasagna recipes will call for ground beef or ground pork.
You can confidently use any ground meat or plant based ground meat in a lasagna recipe. In some cases, when cooking the meat, you’ll want to add extra fat.
If for some reason the lasagna recipe is light on sauce *gasp*, the best meat alternatives will be dark meat turkey, ground bison, and ground lamb.
Meat Alternative for Sandwich Making
If you need to replace red meat on a sandwich, you can purchase both chicken and turkey slices. Brands such as True Story have an organic line of white meat deli slices.
Alternatively, you can make deli meat at home and freeze it. Should you take on this endeavor, know that you should make a LOT each time. When I make homemade thin meat (I like to call it that because my meat is super simple), I start with 10 to 12 bison roasts. Yes, I make a lot in one go.
Making thinly sliced meat at home requires a meat slicing tool like this one. Without something like this, you’ll have a lot of inconsistent, too thick slices.
For a plant based take on sandwich meat, consider marinated carrot and parsnip peels in a rich sauce. By peels, I don’t mean scraps. I mean peel a carrot, wash it, then use your vegetable peeler to make peels of carrot. These are thin and flexible like lunch meat, and can take on a nice flavour.
You can also make or purchase seitan (wheat) deli slices for your sandwich. Tofurky also sells a soy + wheat based sliced meat alternative.
Meat Alternative for Spaghetti
Like lasagna, spaghetti can be made with any ground meat you have access to, even fish and shellfish.
As long as you have enough sauce on your pasta, the type of meat won’t matter too much. Just be sure to season liberally. Bland ground meat should be a crime. Even if you follow a low sodium diet, you can still season aggressively with spices and herbs, so please, have at it.
Meat Replacement for Tacos
The best beef substitute for tacos is going to be pork shoulder. Second to that will be lamb, bison, mutton, and veal. These all have a good amount of flavour, and can stand up to your seasonings.
Now, the cool thing about tacos is that these days, there are recipe developers all over the world putting their own twist on tacos. Use that to your advantage.
Whatever safe meat you have access to, look up “protein name + taco recipe” and I promise you, you’ll find at least one chef that’s making magic with said protein.
Meat Alternatives for Burger Patties
Like tacos, burgers can be made from any ground meat, so long as you like the taste of said ground meat. Rather than use a replacement in your typical homemade burger patties, search online for “protein name + burger recipe”. There are recipe developers and chefs that have made a burger from every type of burger out there, myself included.
The advantage to searching this way is that a specific burger recipe for your selected protein is going to tap into spices and herbs that pair well with your protein, rather than work against it. For example, you wouldn’t make a lavender honey lamb burger, but lavender honey with chicken could work. Now I kind of want to make a lavender honey chicken meatball with some kind of French inspired sauce…
When you cook your burger patties, also read about the internal cooking temperature. This is the instant read meat thermometer that I love. Some proteins can be eaten a little under, whilst others need to be fully cooked to be safe to consume.
For vegan burger patties, you have a lot of options. Beans are my go-to when I make a patty for my kids at home. You can also combine beans and quinoa for a really cool take on a stovetop cooked burger patty.
Large portobello mushrooms can also make for a great vegan burger patty, so long as it’s seasoned well and cooked properly. Be sure to use the table of contents and jump to the vegan meat brands if you’d like to purchase a vegan burger, rather than make one at home.
Meat Substitutes for Thanksgiving (Meat & Vegan)
Traditionally, turkey is served at Thanksgiving. For flavor and performance, the best meat substitutes will be duck, goose, chicken, and game birds, in that order.
Each one of these bird meats will have a different flavor profile, but that’s not a bad thing. People often complain about how dry turkey meat is, and when cooked properly, duck and goose can really bring home the proverbial bacon.
Vegan Meat Alternatives for Thanksgiving
One of the most interesting vegan meat substitutes for Thanksgiving is the Field Roast Celebration Roast. In fact, it was my introduction to large vegan meat alternatives (I had never seen anything like it before in stores). Whilst my kids have never eaten it, know that it’s an option, along with these brands as well:
- Tofurky Plant-Based Roast (comes stuffed with wild rice)
- Gardein Turk’y Roast
- Vegetarian Plus Vegan Turkey
There are a few more brands on the market, but you’re a lot less likely to find them nationwide.
Beat Substitutes for Grilling
If you love to grill, there are a lot of fantastic proteins to choose from. First, know that you can grill any mammal, bird, game, fish, or shellfish. In some instances, the best way to grill is to use a grill pan, or some kind of pan over a standard grill.
When it comes to choosing a substitute for meat, you’ll want to choose a protein with a similar flavour. Use the table of contents and jump back up to the “General Red Meat Swaps” section.
Meat Free Meaty Grilling
For Vegan Grilling, there are a lot of options. First, a big tip when hosting friends and family. Rather than say I made us “vegan beef”, let them know you’re having delicious grilled veggies and fantastic sides. In other words, don’t set them up for a comparison.
One of the best vegetables to grill is trumpet mushroom stems. They’re thick and meaty and can hold up to the heat pretty well. Lobster mushrooms (you can only get these at specialty stores) are even better. If trumpet mushrooms are an 8, lobster mushrooms are a 12 on the meatiness scale.
You can also slice trumpet mushroom stems in half and score them for a beautiful presentation.
Thick cubes of eggplant on a skewer will also grill up nicely and give a nod to meat. Just be sure you don’t overcook them, or they’ll get pretty soft and read more like a nice grilled vegetable. The same is true of firm tofu cut into cubes.
All other vegetables can be grilled, but, most will read like “grilled vegetables” rather than “meat alternative”.
In terms of store bought vegan meat alternatives, you’ll have to assess each option to see if it’s a grillable protein alternative. Check the manufacturer’s website for detailed information.
Meat Substitutions for Alpha-Gal
This information only scratches the surface of alpha-gal syndrome (sometimes called a tick bite allergy or meat allergy). For an extensive overview of alpha-gal, refer to this article.
For now, we’re going to focus on just the meat substituting portion of alpha-gal management.
If you need alpha-gal friendly options, you can tap into chicken, turkey, fish, and shellfish.
Meats to Avoid with Alpha-Gal
- Beef
- Bison
- Boar
- Camel
- Deer
- Elk
- Goat
- Lamb
- Mutton
- Pork
- Rabbit (though the meat is white, rabbits are mammals)
- Venison
- Offal (liver, kidneys, tongue, and other organ meats from mammals)
Alpha-Gal Meats to Eat
When managing alpha-gal syndrome, know that you still have options. Sure, you have to avoid meat from mammals, but there’s still meat from birds, fish, and shellfish.
- Avian Meat (chicken, turkey, etc.)
- Fish (cod, haddock, monkfish, salmon, sea bass, swordfish, trout, tuna, etc.)
- Shellfish (clams, mussels, lobster, scallops, shrimp, etc.)
- Roe (fish eggs, you can get salmon roe, flounder roe, etc.)
- Caviar (pickled roe)
Alpha Gal Meat Swaps to Make
When it comes to adapting a recipe, there are some general swaps you can make with AGS.
Ground Red Meat
Swap for ground chicken thigh or ground dark turkey. The lean options will work as well, but will have a different fat percentage. You can add schmaltz (rendered chicken fat) to help boost the fat content, and create a richer flavour.
Cut or Slab of Meat
If a recipe uses a cut/slab of meat such as pork shoulder, chicken thigh is the best choice, followed by swordfish and chicken breast. Chicken breast can also be pounded/thinned to make a great cutlet style meal.
Meat for Grilling
AGS grilling should lean into chichen thigh and swordfish. These two proteins can stand up to a wide range of seasonings, and will give you a meaty mouthfeel.
Alpha Gal Meat Swapping Tips
When you’re new to managing a diagnosis like alpha-gal syndrome, you can feel pretty overwhelmed. Sometimes, it’s easier to look in a completely different direction, rather than trying to substitute something. Here are some examples of recipes you could make that are naturally AGS friendly:
- Fish Tacos
- Crab Cakes
- Fish & Chips
- Salt Baked Cod
- Chicken Fried Rice
- Butter Chicken (cook with a dairy free/vegan butter)
- Peanut Chicken
- Chicken Fajitas
- Crispy Thai Chicken
The Mediterranean diet also tends to lean away from red meats and will be a lot more naturally alpha gal friendly as you search for recipes online.
If you’re interested in creating a meal that captures the essence of red meat, be sure to use the table of contents to jump down to the creative vegan and vegetarian meat alternatives where I share unique options.
Meat Allergy Articles
- Beef Allergy Information & Hidden Sources of Beef and Gelatin
- Pork Allergy Information & Hidden Sources of Pork
- Chicken Allergy Information & Hidden Sources of Chicken and Chicken Broth
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Meat Options for a Severe Corn Allergy
If you manage a severe corn allergy like I do, and can’t eat most meats due to the diet of the animal and butchering process, I have great news for you.
You can purchase a wide range of truly corn free meats online and have them shipped straight to your door.
NorthstarBison.com is an amazing meat producer. They’re super knowledgeable, and offer a lot more than bison. They’re also incredibly transparent and will answer any and all questions if you call or email.
TheHonestBison.com is another amazing meat producer. Like Northstar, they offer more than just bison. However, get in touch before you place your order. A few of the farms they source from (specific animals) have a feed during the winter months.
EatWild.org is going to be another fantastic option. Their website is all about grass fed, quality farming. The kind of farming corn free folks rely on. Visit their website, select your state, then get to calling. You may find all sorts of great truly corn free options.
There are some farms that have listings that also ship nationwide, but you’ll have to manually go thru the website to find them. It’s a bit old fashioned in that sense, but the end results are worth it.
LocalHarvest.com is another fabulous resource. This is all about finding local CSA options, farmers, and farmer’s markets. Their website is a lot more modern, and you can also filter for farms that ship nationwide.
Look up Amish farms that have a website and ship nationwide. Buffalo Valley Pastures is a prime example. They sell some fantastic options and are happy to answer all of your questions.
Look up “wild game processing + your state name”. The search results should show you local-ish butchers who handle a range of meats. Call around and learn as much as you can about the meat sources in your area, and what type of washes are being used.
Search online for “grass fed grass finished + protein name” or “wild + protein name + nationwide shipping”. These types of search terms can help you find out of the way places that could be a solid lead.
Ground Meat Warning
As someone with a severe corn allergy, let me give you the warning almost no one gives you: don’t purchase ground meat unless you trust the company with your life.
In fact, I often grind my own meat at home with this grinder attachment. I trust one brand for ground meat, and even then, sometimes I still grind it myself.
The reason? Shared equipment. Meat grinders legally only have to be cleaned between meats that require a different internal cooking temperature. Now, a good butcher is going to clean between each type of meat, rather than by temp only.
However, unless you own a meat grinder, you’ve never seen how easy it is for meat particles to get stuck in the little crevices, even after washing. So, grind your own meat from safe slabs of truly corn free meat.
There’s a lot more to be said on the topic of truly corn free meat. If you need more assistance on this topic, pick up a copy of my Ultimate GF + Truly Corn Free Cookbook. It’s not just recipes, but an entire survival guide. You’ll learn about ingredient sourcing and a whole lot more.
Low Histamine Meats
If you follow a low histamine diet, you have a few hurdles to jump through. The first one is going to be the aging process. Many meats (even if it doesn’t say this on the package) have been aged before they’re sold. With meat, the longer it sits/ages, the more histamine develops.
From there, you also need to make sure you’re cooking freezer friendly meals as meat leftovers must be frozen if you’re following a low histamine diet to ensure you don’t have more histamine development. Alternatively, you can have other people in your home eat the leftovers for you.
The great news is that Northstar Bison has a whole line of low histamine meats. Honestly, these guys GET US. Plus, they’re super transparent and very knowledgeable. So, get in touch with them, order a small sampling of meats, and see what you like (and tolerate).
Low Histamine Meats List
These meats are generally considered low histamine by the leading researchers and doctors in the field.
- Beef
- Duck
- Veal
- Quail
- Turkey
Tolerated by Some
These meats (and fish) are generally hit and miss. A low histamine diagnosis is a hyper-individualized medical condition. Always remember that no two people are the same and you have to eat what works for you, no matter what you may have read *should* or *should not* work.
- Chicken
- Pork
- Venison
- Wild Game Meat
- Fresh Caught Fish
- Frozen at Sea Fish
- Trout
List of Meats to Avoid on a Low Histamine Diet
- Cured Meats
- Dried Meat
- Innards & Entrails
- Salami
- Sausages (unless they’re homemade with safe ingredients)
- Smoked Meats
- Fish (from a fish counter)
- Shellfish
Low Histamine Meat Swaps
Unfortunately, there aren’t any meat “swaps” to be made when following a low histamine diet. There are the meats you tolerate, and the meats you don’t tolerate.
However, what you can do is get creative with the meats that you have access to. When looking for a delicious way to use your safe meat, think about something you previously ate. Let’s say it was sausage. Look up “fresh sausage recipe” or follow one like this. It captures the taste of sausage without the aging or high histamine ingredients.
Important Note: All commercial vegan meat substitutes will contain high histamine ingredients. I’ve listed creative meat alternatives, and some of those are suitable for. low histamine diet. Use the table of contents to jump down to that section.
EOE Meat Substitutions
EOE: Eosinophilic Esophagitis. If you follow an EOE diet, your meals are free from:
- Wheat
- Milk
- Egg
- Soy
- Peanut
- Tree Nut
- Fish
- Shellfish
- Beef
- Chicken
- Corn
EOE is a hyper-individualized medical condition. Your healthcare provider will most likely start you out on a broad elimination diet, help you get to neutral, then determine which foods should remain out of your diet.
EOE Meat Swaps to Make
Chicken: Turkey, Rabbit
Beef: Pork, Lamb, Mutton, Boar, Bison
The best way to choose which meat to use is by flavour profile, and how present the meat is. For example, in a lasagna where the meat is drowned out by sauces and aromatics, you really can use any meat.
On the other hand, if you’re making burgers, the meat is very forward. Choose a meat flavour that you enjoy.
Note: You’ll be able to purchase ground meat and cuts/slabs of meat for all of the beef swaps listed, including bison ribs (a real treat).
EOE Meat Swapping Tip
In most cases, when you make a substitution for chicken or beef, the recipe will stay the same. Every so often, you’ll want to tweak the spices.
For example, if you’re swapping the beef in beef stroganoff for pork, you may want to lighten up on the spices by 5 – 15%. Beef is a hearty meat that can stand up to any flavour whereas pork is a little lighter in the flavour department, so you won’t want to overcrowd it too much.
On the other hand, if you swap the beef for lamb or bison (especially), it’s a simple 1:1 swap.
You can always lighten up on spices, taste, and adjust as needed. Just remember, you can always add more, but you can’t take it away.
FPIES Meat Substitutions
FPIES: Food Protein Induced Enterocolitis
A traditional FPIES diet eliminates the following meats:
- Chicken
- Turkey
- Duck
- Beef
- Fish
Lamb is considered a lower risk FPIES food, and some people choose to eliminate lamb and mutton as well.
FPIES Meat Swaps to Make
Chicken: Rabbit (you can purchase ground rabbit, cuts/slabs, and whole rabbit (that you can cut down yourself)
Turkey, Lean: Rabbit
Turkey, Dark: Pork (especially pork shoulder)
Duck is pretty unique, but you can get away with pork shoulder as a substitute. You’ll want to add additional ingredients to your recipe such as liquid smoke or a touch of juniper berry to bring in some of the lost depth of flavor.
Beef: Bison, Venison, Elk, Wild Boar. Lamb is another option should you choose to keep it in your diet.
Fish: Shellfish
Low Purine Meats
List of Low Purine Meats: Meat with the LOWEST Purine Content
- German Corned Beef
- Crayfish
- Eel
- Oysters
- German Sausages
List of Low Purine Meats: Meat with MODERATE Purine Content
Your medical team can advise you on what your individual tolerance is. Based on that, you’ll be able to determine if any of these meats would be suitable for your unique needs. When in doubt, start with the lowest content meats, and do food trials with moderate content meats.
- Beef
- Chicken
- Duck
- Goose
- Lamb
- Pork
- Rabbit
- Veal
- Caviar
- Cod
- Haddock
- Halibut
- Herring
- Mackerel
- Pike
- Redfish
- Salmon
- Sole
- Trout
- Tuna
- Scallop
- Shrimp
Meats to Avoid on a Low Purine Diet
- Sardine
- Pig Organs
- Some Ox, Cow, and Sheep Organs
Lowest Content Low Purine Meat Tips
Whilst there are only five meats on the list, with those five meat options, you can actually do a lot. The key lies in creativity.
For example, you could purchase uncooked low purine sausage, then remove the casings, and boom, you’ve got ground meat. This will unlock a whole new range of recipes for you (burgers, pasta dishes, etc.).
Whilst German corned beef is a pretty specific product, you can still turn it into something else with the right cooking technique and a mega delicious sauce or topping.
No matter what, be sure to manage your expectations. Honestly, that’s half the battle. Also, know that a lot of meat free alternatives are high in purine content. You’ll need to assess each one carefully before deciding to follow a new recipe.
Vegan Meat Swaps & Vegetarian Meat Swaps
The biggest difference between a vegan diet and a vegetarian diet is that a vegetarian diet allows for animal products that aren’t animal flesh (milk, egg, honey, etc.).
Since we’re super focused on meat today, the options for vegans and vegetarians will be the same. So, let’s look at all of the plant based meat substitutes available.
Note: standalone, many of these options might turn you away. However, if you season these foods well, give them a nice sear, and serve alongside something else you love (rice, quinoa, potatoes, etc.), you’ve got the makings of a super delicious dinner.
Meat Substitutes for Vegans & Vegetarians: Protein Forward
Legumes
Beans, lentils, and peas are in a group called legumes. They are going to be one of your top choices if protein is a concern. Additionally, this is an affordable, and easily accessible type of protein.
Soy Based Meat Substitutes for Vegetarians & Vegans
Soy is a type of legume. Given it’s unique properties, there are several soy based vegan protein items available (that you won’t find from other legumes).
- Tempeh
- Tofu
- Soy Protein
Soy Free Tofu
I absolutely LOVE telling people about these two brands. If you have a soy allergy and think tofu is off the menu, think again. Big Mountain Foods (fava bean based) and Pumfu (pumpkin seed based) make two of the coolest products I’ve ever seen.
Their soy free firm tofus can be cubed, seared, seasoned, etc. Anything you can do with soy based tofu, you can do with these. I’ve worked with the Big Mountain brand, gave the tofu a good sear with garlic, ginger, maple, and topped with herbs. The tasters were split on texture, but loved the taste.
Whether you’re using soy based tofu, or soy free tofu, it’s really easy to create a variety by seasoning your cubes differently each time.
Allergy Friendly Meat Free Options
Mushrooms are naturally gluten-free, and they’re going to be one of the best ways to deliver umami, texture, and flavor to your vegan and vegetarian dishes. The key is to use thick slices, season well, and cook in a way that enhances the texture.
Hearts of Palm are sold in cans and have a briney flavour that’s reminiscent of seafood. You can use hearts of palm where you might use something like tuna.
Banana Blossom and Jackfruit are also top 9 and top 14 free options.
Creative Meat Alternatives for Vegans & Vegetarians
With these two diet types, all mammal meats, fish, and shellfish have been eliminated. However, I think this is where we have the ability to get the most creative.
The key to success is looking at the key components, then working to replace them. Like in really good GF + EF baking.
We have to replace the taste, texture, mouthfeel (in terms of fat), and general performance.
There are some very awesome ingredients that are plant-based, and ready to help out, including: beets, carrot, cauliflower, celeriac, eggplant (aubergine), hearts of palm, mushroom (select varieties), sea vegetables, and zucchini (courgette).
Now, and this is important, using these ingredients won’t taste like you’re eating meat 1000%. I’m not going to mislead you. But if cauliflower can become a pizza, anything is possible, right?
Let’s take a quick look at some of the creative preparations you can explore.
Carrots
I’ve made some of the coolest carrot creations, and I’m sure there are recipes online for others. I once turned baby carrots into pigs in a blanket. The key was getting the sauce right, the carrots cooked just right. I opted to give them a hard pan sear first, then bake until jussssst right.
Another time, I made shredded “pork” with carrot and it was so cool. Again, the key was getting the sauce right. When you do that, the texture of the shredded carrot allows your brain to think “oh yeah, this totally reads like shredded pork”.
Sweet Potato
If you’re a fan of sliders, sweet potato could be a great option to try. Now, this isn’t going to scream “I am meat”, so manage your expectations.
Wash and peel your sweet potato, then cut them nice and thick. Simmer to soften a bit (you don’t want mush, but it can’t be as hard as a rock either.
Pat dry, then coat in a wet frying batter. Deep fry and pop that bad boy on a mini burger bun for some tasty sliders. Don’t forget to add a sauce, maybe a slice of tomato, and you’re golden.
Vegan & Vegetarian “Steak”
Celeriac, Eggplant, and even Cauliflower can all be cooked up in a steak-like manner. If you have a smoking gun, now’s the time to pull it out and put it to work, as this will boost the final flavour.
In terms of how to cook the veg, with celeriac, sous vide first, then give it an awesome pan sear whilst basting in dairy free butter with sprigs of thyme and rosemary.
Eggplant can be cooked in the reverse manner. You’ll want to cut it in half, but leave the skin on for texture and structure. Score, season, then pan sear. Transfer to your oven with a sauce and roast until the texture is steak-like.
The best way to cook a cauliflower steak (and even a mushroom steak) is to use a screaming hot cast iron pan to sear first. Add dairy free butter, salt, and spices to avoid burning the veg. You’ll have even more success if you can add a second (heavy) pan to the top to force the veg to be a bit more condensed, which adds to the texture experience. Finish roasting in the oven to get to the final desired texture.
Zucchini Tenderloin
This has to be one of the most creative uses of zucchini I’ve seen another pro chef do. They took a thick center cut of zucchini and vacuum packed it with spices. The zucchini was sous vide cooked, then pan seared and basted to finish the cooking process. The final result was a delicate meaty experience that people loved.
Jackfruit
Canned jackfruit is epic. Now, not everyone will jump on board, but for those who don’t mind the taste, the texture is phenomenal for imitating pulled meats and canned tuna.
Once you have your jackfruit can opened, shred the fruit with a fork, then season for what you want it to remind you of. You can coat it in a tasty BBQ sauce, and top pasta with your creation.
Alternatively, you can use Koran spices, or make something Thai leaning. You can also crisp up your jackfruit to enhance the flavour experience.
Jackfruit is what you’ll want to turn to when you want a shredded meat experience.
Banana Blossom
This is such an underrated ingredient that I wish more people knew about. You can purchase organic banana blossom here.
Once it arrives, peel the layers back and you can treat it like a cubed chicken breast (fry, use in stew, top a salad, make a curry, and anything else you’d do with chicken).
Chickpeas
Chickpeas, aka garbanzo beans, can be used to make a mock tuna salad or mock egg salad. They can also be used to make an amazing breakfast casserole, like this one.
Meat Substitutes for Vegans and Vegetarians: Seafood
Vegans and vegetarians can make flesh free seafood with hearts of palm. It’s such a versatile ingredient, but its briney flavour and unique texture are what can help you create a seafood experience.
When you combine hearts of palm with sea vegetables and even a homemade fish-free dashi… my goodness. You end up with something that screams “seafood dish” whilst relying solely on vegetables.
Note: you can purchase this vegan dashi stock made with pretty clean ingredients.
Meat Tips for Picky Eaters, ARFID, and Those with Meat or Texture Aversions
Not everyone loves meat, and that’s A-OK. There are quite a few things you can do to help someone learn to enjoy the texture and taste of meat, so let’s look at that.
First, Assess if This is an Issue
Some people mistake food preference for picky eating. I bet if you were to stop and think about how you personally like your food one way or another, you’ll see that everyone has some level of preference. Kids are no difference.
Picky eating that needs serious intervention is an extreme picky eating with lots of food rules (that can change), and a safe food list of 30 or less foods. That is a case that needs attention ASAP.
However, if your child declines a few items here and there (especially foods that can be easily swapped for something else), they may have a very regular food preference. This quiz from my friend Jennifer over at Kids Eat in Color can help you determine what you’re working with.
Consider Blended Meat
I know this sounds wild, but I’ve personally eaten it when I struggled with digestion and it’s not the end of the world. It actually reminded me of canned tuna.
You’ll find blended meat in a range of baby food products, so again, it’s not the end of the world. The key to making it work is to season it well with salt, spices, and even a little maple or dates.
Blended meat is a great option for people who are texturally averse to meat, or for those who like really smooth foods.
You can also use blended meat as part of a pasta sauce. Start with small amounts and work your way up over time.
Purchase Cuts/Slabs of Meat & Slice Thin
Some people who are texturally averse to meat do really well with salami, ham, and thin sliced deli meats. You can purchase these, or make them at home.
Pair the Meat Well
If you’re serving bland meat with bland mashed potatoes, can you really be surprised when people don’t want to eat the food??
It’s important that you serve meal components with other ingredients that are harmonious. For example, you wouldn’t serve Italian pork with pineapple. Inherently, these items clash.
If you’re not sure where to start with flavour pairing, get this book. It’s a reference book that will give you great ideas.
Hire a Personal Chef for a Weekend
Let’s say you aren’t the best cook and struggle to find good recipes and follow them. One of the best things you can do is bring in a personal/private chef for a day or two. Explain the situation, and they’ll ask a lot of questions. From there, they can teach you how to make meals that are super delicious, based on the needs of your household.
Get Your Picky Eater Involved in Cooking
When selective and/or averse eaters help shop and prepare a meal, they’re a lot more likely to taste the finished product. Don’t just have them help prepare meat, but also have them help choose spices, smell the components as you get ready to use them, and so on.
This isn’t a magic bullet, but some people are willing to try something new through this type of continued and ongoing exposure.
Meet Them Where They Are
Meet. Meat. I hope you’re laughing a little. If you’ve ever heard of the term food ladder, that’s a process that meets somewhere where they are, then uses specific food tweaks to climb a ladder to get to the next food goal.
Let’s say your child will eat chicken nuggets, but you want to expand to a kid friendly curry. You’d do all sorts of small curry exposures to climb the ladder (curry ketchup that increases the curry flavour over time, homemade chicken nuggets with a little curry powder in the breading, and so on).
The idea is that you have the rungs on the ladder (small steps) that move you towards the goal. When it comes to selective and averse eaters, this is usually the best way to help them succeed over time.
Be warned, it’s a long game. However, the payout is amazing when you get to the other side.
Answering Your Meat Substitution and Meat Free Questions
Is Beyond Meat a healthy choice?
I won’t lie, this is a loaded question. First, the term healthy is an unregulated term. It can mean something different to each person based on their personal nutrition goals.
Second, we have to take a step back and look at more than just health. Yes, food is fuel and should absolutely nourish you. At the same time, if you grew up on your grandma’s burgers and meatballs, there’s a sentimental draw to those types of food. Think of this as an emotional nourishment.
Now, if we look at the ingredients for the alternative chicken nugget or burger produced by this company and go line by line, there’s a really good chance we’d walk away from these products. Sure, there’s some fiber present, and a little bit of protein from pea, but there’s also a lot of other ingredients that humans shouldn’t regularly eat.
And that right there is really the key word to focus on: regularly. Here’s the thing. Is cake healthy? No, not really. Is it OK to eat here and there as part of a well rounded diet? Of course it is (so long as you’re not allergic or on a specific medical diet).
Ultimately, you’re going to have to assess the quality of vegan meat alternatives and make a decision that makes sense for your nutritional needs.
Are chickpeas a good meat alternative for vegans?
Chickpeas are fantastic for making hummus, and in some scenarios, can be a pretty decent meat alternative as well. If you’re looking to replace the texture of steak and other red meats, no, chickpeas aren’t the answer.
However, if you’re looking to make something that reminds you of egg salad, heck yes, let’s grab a jar of chickpeas. When mashed just right and seasoned well, you can create something akin to the smashed eggs found in egg salad.
Is there a particular cuisine that’s naturally meat free?
Not really. Some cuisines are lighter in meat than others. The Mediterranean diet is a good example of a cuisine that’s not meat heavy.
Countries that are located near large bodies of water tend to have a cuisine that’s more fish and shellfish forward, which you may find helpful.
Outside of that, you’d want to look for vegan and plant based recipes, cookbooks, and restaurants.
Can I drink milk if I have alpha-gal syndrome?
In some cases of AGS, yes, you’ll still be able to have cow’s milk, and milk from other mammals (buffalo, camel, goat, sheep). In other cases of AGS, you won’t be able to consume any dairy products from cows (or other mammals), and possibly other mammal products such as gelatin or broth/stock.
Your reaction to milk will be unique to your case, so it’s important that you work with your medical team. Symptoms can vary from person to person, so make sure you keep a detailed food journal as you go through this process.
Your healthcare provider should be able to help you determine your sensitivity so you can make wise decisions about what will work best for you.
If I’m allergic to beef, can I eat other red meats?
That’s going to be a solid maybe, since no two people are the same. What I can tell you is this: most people who are allergic to beef will only have reactions to beef. For some, it’s a severe reaction including anaphylaxis, and for others, the reaction is more mild.
Then, there are people who can’t have any bovine products and tend to have reactions when eating other red mammal meats. One of my kids is a great example. Said child is confirmed allergic to beef, and can’t consume any cow by-products (gelatin, etc.). However, said child also has reactions to lamb and bison.
They can however eat pork, chicken, turkey, fish, and shellfish without an issue. Remember, no two people are the same, but I want you to be aware that there is a chance for cross reactivity.
What you’ll want to do is eliminate all beef and bovine products from your diet for at least a month. Then, see if your medical team will assist you with food trials for bovine material along with other red meats you’d like to consume.
Are there meat free bouillon cubes?
Yes! You can purchase vegan bouillon cubes. Here’s an example of one, and another example here. Whilst those are both powders, this brand sells a cube format. I’ve not personally worked with these products and can’t tell you if they’re great, but know that this is an item that exists.
