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Eating Plant-Based for the Holidays

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Eating plant-based on any day can be a challenge. But what the heck do you do for holiday meals that packed with family favorites and traditional dishes?

Aside from figuring out the food, there’s dealing with family and friends who might question why you’re only eating plants.

Here are a few tips to get through it:

1. BYO. Rather than hoping there are plant-based options or trying to convince someone else to make plant-based food for you, cook the foods you’re most excited for and bring them along with you.

2. Don’t tell others it’s vegan. This might feel sneaky or deceptive, but there’s no requirement to tell others a dish is 100% plants. For veggie recipes, making a few substitutions is easy and tough for even hard-core meat-eaters to detect. Of course, it often is fun to tell others the food is plant-based after they tell you how delicious it was.

3. Avoid arguments. I’m always happy to discuss why I’m eating Tofurky and veggie sides, and most of my conversations are fun and informative. But there are always people who make jokes, challenge me, and try to make me feel bad about not eating meat. My advice: don’t engage. You don’t need to justify your choice to eat plant-based foods to anyone. Taking the high road and avoiding a heated discussion makes me feel better too.

For more like these, check out 12 tips for surviving your first vegan Thanksgiving from Cadry’s Kitchen.

This week, I’ve included a sampling of holiday dishes that are enough to fill up your plate along with plenty of leftovers.

Holiday recipes

Here are some of my favorite holiday foods. Don’t forget: you can make a plant-based version of nearly everything these days.

Note that I’ve included several oil-free options, which are often (but not always) healthier choices.

Roasts

If you’re like me, missing out on the turkey without something in its place isn’t so fun. Thankfully, there a plenty of great plant-based options.

The store-bought vegan roast is likely the easiest option (and my go-to). You’ve probably heard of Tofurky, but many others now give you more options. (My favorite is the Gardein Holiday Roast).

If protein is still on your mind, virtually all of these options are packed with it. Tofurky clocks in at 34g protein per serving.

VegNews has a roundup of the most common and popular roasts.

11 Roasts for the Ultimate Vegan Thanksgiving from VegNews

If you’re feeling adventurous or want a potentially healthier option, you can make your own vegan roast, like one of these:

Vegan Wellington from The Beet

Vegan Nut Roast from Loving It Vegan

Lentil Quinoa Loaf from Vegan Richa

Vegan Turkey Roast (Shreddable Seitan With Skin) from My Quiet Kitchen

Sides

Most vegan sides with veggies come down to a few, simple substitutions for dairy, like butter, milk, or cream (check out this simple guide from the Spruce Eats). So, feel free to adapt your own favorite recipes, or use one below for some inspiration.

Easy Vegan Mashed Potatoes in 20 Minutes from Vegan Runner Eats

5 Minute Vegan Creamed Corn from It Doesn’t Taste Like Chicken

Gluten-Free Vegan Stuffing (with oil-free option) from Veggies Don’t Bite

Easy Vegan Green Bean Casserole from Elavegan

Vegan Country Gravy Mix (Oil-free) from A Plantiful Path

Vegan Sweet Potato Casserole from A Mind “Full” Mom

Desserts

Vegan Pumpkin Pie from Nora Cooks

Vegan Chocolate Cake Recipe from Jessica in the Kitchen

Delivery and take out

Don’t feel like cooking from scratch? Check out these Thanksgiving delivery options compiled by VegNews.

Don’t want to cook at all? Look for local vegan options (HappyCow is a great place to start) or check out what Whole Foods has to offer.

Keep The Recipes You Love, Substitute Plant Proteins

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A big objection to eating plant-based: feeling like you must give up the foods you love (and never eat them again). There’s really no need to do this. The main reason: the ability to make just about any recipe plant-based (and healthier too).

I’m not going to lie to you: there simply isn’t the perfect plant-based substitute for every meat and animal product. But, some meats can be very easily substituted with plant-based foods, and many substitutes are way tastier than you probably think.

A lot of these substitutes are packed with protein as well. Tofu is rich in protein with 16 g of protein in a 6-oz serving size. Seitan, which substitutes well for chicken, has 30 g of protein per 4 oz. Don’t forget beans, with black, pinto, and kidney beans all clocking in around 15 g per cup (cooked).

Of course, there are the substitutes like Beyond Meat, Impossible Foods, Morningstar, Lightlife, and other brands you’ll find at the grocery store and in restaurants. These can all be fantastic for getting started eating less meat as many of these substitutes are very close in taste and texture to meat.

However, if your goal is to eat healthier, these store-bought meat substitutes often aren’t the healthiest options. Many are relatively high in sodium, saturated fat, and calories– often not higher than their meat counterparts, but they can be. So be sure to check the nutrition label rather than assuming it’s healthy simply because it’s plant-based.

That said, I limit these store-bought, processed burgers and meats to a few meals a week. I wouldn’t eat the “real” meat versions of these foods every day, so I treat the plant-based options the same way.

Plus, some whole food substitutes like beans, lentils, and tempeh work amazing in foods like tacos, chili, and more without the need for the processed options.

Everyone’s tastes are different. Experiment with what you find, keep cooking the things you like and forget about the things you don’t.

Use These Plant-Based Substitutes for These Meats

Wondering how to sub out meat and other animal products for plant-based options? Whether it’s eggs, cheese, butter or any other common foods, this article makes it simple to make the swap.

How to Make Any Recipe Vegan (and Healthy) from Forks Over Knives

Best Plant-Based Meats, Ranked by a Meat Eater

If you’re considering store-bought plant-based meats, this article ranks 14 of the top vegetarian options you’re likely to find at your local grocery store. From meatballs to fish fillets and even jerky, this article has something for everyone.

Plant-Based Meats, Ranked by a Devout Non-Vegetarian from Thrillist

Meat Substitutes: Which are Healthy (and Not)?

As I mentioned above, not all meat substitutes are healthy. For store-bought meat substitutes, you have to “[t]ake a magnifying glass to the ingredients panel,” the Cleveland Clinic says. Check out the nutrition info and assess “[d]oes it contain simple ingredients?” and “[w]hat is the saturated fat and sodium content?” before you buy. When in doubt, stick to the “classics” of tempeh, tofu, beans, and lentils.

Are Meat Substitutes Healthy? from Health Essentials at Cleveland Clinic

This Week’s Recipes

Feast on these recipes made with popular meat substitutes

Lentils are a wonderful, whole food option to replace beef in pasta dishes. Make this super simple recipe by tossing everything into a single pot, and you have a complete meal in just 10 minutes.

One-Pot Lentil Bolognese Pasta (in 10-12 Minutes) from NutritionStudies.org

There are dozens of plant-based burgers available in stores. But burgers can easily be made with a few basic ingredients and without the oil, sodium, and additives you’ll find in store-bought varieties. Check out this easy black bean mushroom burger with only 8 ingredients.

Easy Black Bean Mushroom Burger (Vegan, Gluten Free) from 2 Share My Joy

Tofu gets a bad rap for lacking flavor. I didn’t learn to enjoy tofu until I learned the most important lesson: it’s all about the sauces and spices you cook it with. Master the tofu stir-fry to start, and you’ll see what I mean.

20-Minute Tofu Stir-Fry from Minimalist Baker

Tacos are one of the easiest foods to make 100% plant-based. And who doesn’t love tacos? Not only are they packed with protein and fiber from beans, but they’re also fast and simple to make.

Vegan Black Bean Tacos (Quick + Easy) from The Simple Veganista

Sometimes you just want wings. Seitan provides a nice, firm texture to mimic real wings, making this one of my favorite guilty pleasure treats.

Barbecue Seitan Wings from World of Vegan

If you’re looking for extra meaty options, here’s plenty of ideas and inspiration from an author who says “I am the only vegan living in a family of carnivores.”

35 Carnivore-Approved Vegan Meals from My Goodness Kitchen

To your health,

Jeffrey

Holistic nutritionist

Guide to a Plant-Based Diet for Beginners

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Many people are adopting plant-based diets and consuming even more plant-based foods. According to a 2018 study from the NPD Group, about 43 million American consumers (about 14%) “regularly use plant-based alternatives such as almond milk, tofu, and veggie burgers.” Of these consumers, 86% say they’re not vegan or vegetarian.

Why (and how) are so many people eating plant-based foods?

There are many benefits, and therefore many reasons, to start eating a plant-based diet. And unlike what you may think, eating plant-based isn’t so hard.

If you’re not sure where to start, here’s our plant-based diet for beginner’s guide to steer you in the right direction.

plant-based-diet-beginners

What is a Plant-Based Diet?

Like the name suggests, a plant-based diet consists of plant foods. We’re not talking about rabbit food, though. Bleeding veggie burgers made by Impossible Foods and Beyond Meat are plant-based despite looking and tasting like real beef.

The definition of a plant-based diet may vary based on who you’re asking. Some followers of a plant-based diet don’t take the name literally, consuming mainly plant foods and minimal animal products.

According to Dr. Robert Ostfeld, a cardiologist who recommends a whole food plant-based diet, a plant-based diet “consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products.”

What is a Whole Food Plant-Based Diet?

A whole-food plant-based diet is a specific type of plant-based diet. The diet Dr. Robert Ostfeld describes in the quote above would be considered a whole-food plant-based diet. Notice what’s emphasized: plant foods in their whole, unprocessed form. This is where the difference between a vegan diet and a whole food plant-based diet is made abundantly clear.

For example, French fries are made from potatoes and oils, which are both vegan foods. However, fries are heavily processed, so they’re not recommended on a whole food plant-based diet. A favorable alternative would be baked potato wedges seasoned with herbs and spices — no oil necessary.

Many other plant-powered physicians — Dr. John McDougall, Dr. Caldwell Esselstyn, Dr. Neal Barnard, and more — also recommend plant-based diets consisting largely of whole, unprocessed foods. A common recommendation among these health professionals is to eliminate animal products and limit your intake of processed, refined, and high-fat foods.

Dr. T. Colin Campbell is one of the original pioneers of a whole food plant-based diet. He published the famous China study, a groundbreaking study that examines the relationship between animal protein consumption and cancer risk. His Center for Nutrition Studies is an excellent resource for anyone looking to adopt a beginner-friendly plant-based diet.

What to Eat on a Plant-Based Diet

While a plant-based diet may sound restrictive, there are tons of delicious foods you can eat.

Food to Eat Regularly

  • Vegetables
  • Fruits
  • Whole grains
  • Legumes
  • Nuts
  • Seeds
  • Soy protein from tofu and tempeh

Foods to Eat Sparingly

  • Processed foods
  • Refined carbohydrates (i.e. pasta, bread, white rice, etc. that’s not made from whole grains or whole wheat)
  • Oils
  • High-fat foods

Foods to Avoid

  • Meat (i.e. beef, chicken, pork, etc.)
  • Seafood
  • Dairy
  • Eggs
  • Animal byproducts (i.e. honey, lard, gelatin, etc.)
  • Too many processed foods
  • Refined sugar

Are Vegetarians Plant-Based?

In the purest form of the label, “plant-based” includes strictly plants, whereas the “vegetarian” label leaves some wiggle room for animal products like dairy and eggs. 

However, some vegetarians refer to themselves as followers of a plant-based diet since the base of their diet is made up of plants.

How to Start a Plant-Based Diet For Beginners

1. Go at your own pace

There are two schools of thought on how quickly you should transition to a plant-based diet: Take it day-by-day or go cold tofurky overnight. There is no “right” way to go about it — just do what feels best for you.

Some people get fed up with feeling weighed down by the Standard American Diet, so they ditch animal products overnight and go grocery shopping in the morning. That’s one way to do it. 

The more common way is to take it step-by-step. Start by using up any animal products and processed foods in your kitchen. As you phase out the foods to avoid, incorporate more plant foods. Try to mimic foods you love with plant-based substitutes, such as using lentils in your bolognese sauce instead of beef. You can actively make subtle changes by participating in Meatless Mondays, eventually working your way up to a plant-based diet seven days a week. 

Another great resource to get started is Veganuary, a charity that organizes an annual campaign to help people switch to a plant-based diet. Sign up to receive their free vegan starter kit. If you need more support, Challenge 22 connects new members of a plant-based community with mentors, dieticians, recipes, and more. 

2. Stock up on plant-based pantry staples

On your first big plant-based grocery haul, load up on the following staple foods:

  • Grains — oats, brown rice, quinoa, etc.
  • Beans — black beans, kidney beans, garbanzo beans, etc.
  • Lentils — red lentils, brown lentils, etc.
  • Nuts — almonds, walnuts, brazil nuts, etc.
  • Seeds — flax seeds, chia seeds, hemp seeds, etc.
  • Soy protein — soy milk, tofu, tempeh, etc.

You should also get plenty of fresh or frozen fruit and vegetables. Frozen products tend to be more affordable. Shop seasonal produce at farmer’s markets if possible.

3. Try out some vegan alternatives to your favorite foods

If you’re going plant-based overnight, give yourself permission to replace your favorite animal products with vegan alternatives as you adjust. Though store-bought veggie burgers are technically processed foods, these may hold you over until the cravings pass.

Remember that adopting a plant-based diet is a long-term lifestyle change. You’re bound to indulge from time to time. There’s a whole world of vegan processed food out there (have you seen the vegan cheeses?). While you shouldn’t make a habit of consuming it daily, every now and then is reasonable.

4. Enjoy plant-based take-out food

A popular question is: Can you eat out as a vegan? The answer is a resounding yes. However, fast-food options aren’t going to have the healthiest options, so take a look at the menus at local restaurants near you.

When eating out, look for tofu or salad dishes as they tend to be the healthiest. You can also ask the staff about low-fat options. Some restaurants even make veggie burgers in-house with fresh ingredients like brown rice and black beans. 

5. Experiment with plant-based recipes

The best way to figure out which plant-based foods you enjoy is to try them at home. Step outside your comfort zone with coconut curries, jackfruit tacos, and cauliflower buffalo wings.

If you’re not sure where to find plant-based recipes, the Internet is a gold mine. Or, if you prefer cookbooks, try one of these cookbooks written by plant-based physicians:

Find even more plant-based recipes here:

Or try a plant-based meal planner that provides you with a list of recipes and grocery shopping lists to make cooking simple.

Plant-Based Diet Benefits

Saving animal lives is a popular ethical reason to go vegan. Looking out for your own health and wellness is another motivator to eat more plants and less animals. 

The most widely studied benefits of a plant-based diet are related to health and the environment.

Weight Loss

Studies suggest that one possible solution to the obesity epidemic in the U.S. is through plant-based nutrition. One study even found that a plant-based diet is twice as effective as a traditional diabetes diet for weight loss.

Since a plant-based diet is low in animal fat and high in fiber, it’s clear to see why it would aid in weight management.

Reduced Risk of Disease

Dr. Michael Greger gives a famous speech on the 15 leading causes of death. Among them, the majority can be prevented and often reversed with a plant-based diet. Some of the top killers include:

  • Cardiovascular disease
  • Cancer
  • Respiratory disease
  • Stroke
  • Diabetes

A plant-based diet is also proven to help lower cholesterol and blood pressure, which are both important aspects of promoting overall heart health. Since heart disease is the #1 killer in America, eliminating animal products, which are high in saturated fats, can increase your longevity and quality of life.

Good For the Planet

Many articles are floating around with headlines like, “A Vegan Diet Is the Best Thing You Can Do for the Environment.” Many experts and their research agree.

The hot topic was sparked by the 2018 study published in Nature. It found an undeniable link between the food system and impending environmental devastation. Researchers recommend shifting towards a heavily plant-based diet, which is more sustainable than current dietary trends.

This is good news for cows, pigs, chickens, and other animals bred and raised for consumption. Animal agriculture also impacts animals in the wild since it’s a leading cause of mass extinction, deforestation, global warming, ocean dead zones, and so on.

Answering Your Plant-Based Diet Questions

How to get enough protein on a plant-based diet?

Ah yes, one of the biggest myths surrounding a plant-based lifestyle. For starters, there is protein in every single plant food. Plant protein also has its advantages over animal protein.

Some of the top plant protein sources include:

  • Tofu, 22 grams per 1 cup
  • Peanuts, 35 grams per 1 cup
  • Black beans, 15 grams per 1 cup
  • Lentils, 18 grams per 1 cup
  • Edamame, 15 grams per 1 cup

The secret to getting enough protein on a plant-based diet? First, realize the amount of protein you need per day is less than you think. Secondly, consume a varied plant-based diet. This means getting protein from a mix of legumes, grains, nuts, seeds, and other foods.

Isn’t a plant-based diet expensive?

If you’re buying dragon fruit by the pallet and cold-pressed organic green juice by the truckload, then yes. The same is true of plant-based meat alternatives like the Beyond and Impossible burgers, but regular consumption of these processed foods isn’t the most nutrient-dense choice anyway. 

If you’re stocking up on seasonal fruit, frozen veggies, and starches in bulk, then no.

The debate about whether a vegan diet is more expensive rages on, but one study found that a vegetarian diet is more cost-effective and contains more servings of vegetables, fruits, and whole grains. Imagine the further savings by eliminating dairy and eggs.

Just like being an omnivore, your grocery bill all depends on what you buy. Shop local farmer’s markets to get the best deals on produce, and don’t be afraid to purchase fruits and vegetables in the freezer aisle. When you can, buy starches like potatoes, grains, and legumes in bulk.

For more tips on how to eat affordably on a plant-based diet, check out Toni Okamoto’s Plant-Based on a Budget recipes, meal plans, and more.

How can I stick to a plant-based diet away from home?

When you’re traveling or visiting a friend’s house, some extra preparation may be necessary. This is especially true around the holidays. 

The key to making healthier choices on the road is to do some research and choose your restaurants or grocery stores wisely. You’re unlikely to find something on the menu at McDonald’s, for example. To make things way easier when you’re traveling, simply download the Happy Cow app, which displays vegan options near you.

When in doubt, order from the sides menu. Build a meal with a baked potato, side of steamed vegetables, and grilled tofu. 

You can also bring food with you. There’s nothing wrong with heating up a can of lentil soup or a frozen bean burrito.

Quick Start Your Plant-Based Diet With This 3-Day Meal Plan

Day 1

Day 2

Day 3

Is a Plant-Based Diet Right For You?

Probably. Many experts agree that almost anyone can benefit from adopting a plant-based diet. Yes, there are special exceptions and every body is different, but a diet that’s low in saturated fat, cholesterol, and disease risk sounds pretty good. 

A plant-based diet for beginners doesn’t have to be perfect. You might slip up, and that’s okay. What’s important is actively working towards your health goals. If a plant-based diet helps get you there, then you already know your answer.

Is Getting Enough Protein Really the Problem?

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The Protein Problem (or Not?)

Everyone is obsessed with eating protein these days. I’ll admit it: I think about protein intake quite a bit too. But where’s this concern coming from?

After all, the “Protein Deficiency Wing” at the hospital remains empty.

Jokes aside, it’s quite rare to hear about someone in the U.S. who’s protein deficient. In fact, “protein deficiency is almost unheard of in the United States.”

It’s not very surprising to learn that many Americans eat double the amount of protein they need each day. Meanwhile, 97% of Americans don’t get enough fiber, which is likely at least partially attributable to our protein obsession.

Getting enough protein isn’t really all that difficult, so it’s not really a concern for those eating a plant-based diet either (more on that below).

Bottom line: you probably don’t need to be as concerned with eating enough protein as long as you’re eating a balanced diet. And that includes a well-balanced, whole foods plant-based diet too.

Oh and by the way, if you’re concerned about “complete proteins,” that actually turned out to be a myth. It turns out that eating a normal variety of foods is enough to get all essential amino acids.

How Many Grams of Protein Do We Actually Need?

Not a whole lot, it turns out. Healthline estimates “56–91 grams per day for the average male” and “46–75 grams per day for the average female.” Pretty easily attainable with a balanced diet.

Protein Intake — How Much Protein Should You Eat per Day? from Healthline

Tempeh: What the Heck is It?

Tempeh is a tasty plant-based protein that also contains fiber. It’s pretty versatile and works great in stir fry or sandwiches (tempeh reubens are my fave). But a lot of people don’t eat it or even know what it is. Hopefully, this Tempeh 101 will sort it out. And don’t worry about making it yourself — I’ve never done it as tempeh is just a few bucks at the store.

Tempeh 101: What It Is, How to Make It, and Ways to Use It from Forks Over Knives

4 Days of Easy, High-Protein Plant-Based Meals

Okay, so getting one high-protein meal is easy. But how do you do it meal after meal, day after day? It’s likely not as hard (and hopefully more delicious) than you think. Check out this meal plan you can easily copy for 4 days packed with plant-based protein.

How to Get Your Protein from Plant-Based Foods: 4 Days of Meals from The Beet

Movie recommendation: The Gamechangers

If you still have lingering concerns about eating enough protein on a plant-based diet, check out The Gamechangers. It’s a 110-minute documentary available on Netflix that includes interviews with plant-based athletes and bodybuilders.

This Week’s Recipes

I compiled this list of 107 recipes, each with 20+ grams (or about one-third of daily protein needed) per serving. And some recipes have much more, like a vegan steak with 58 grams of protein.

107 High-Protein Vegan Recipes (With 20+ Grams of Protein Per Serving) from PlantProteins.co

Don’t want to read through the whole list? Here are some of my favorite high-protein recipes:

Easy Vegan Taco with Beyond Meat from Trifecta (20g protein per serving)

Sweet and Sour Chickpeas Peppers Broccoli from Vegan Richa (21g protein)

Mongolian Seitan (Vegan Mongolian Beef) from Yup, It’s Vegan (29g protein)

To your health,

Jeffrey

JUST Egg: Everything You Wanted to Know About This Plant-Based Egg

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Note: This post contains affiliate links. If you use these links to buy something, I may earn a commission. See my terms here. Thanks.

Vegans have been defying culinary norms for years by using alternatives like tofu to trick their taste buds. The one animal product that’s late to the vegan game: eggs. Enter JUST Egg.

Plant-based food companies are stepping up their game. In recent years, we’ve seen bleeding burgers, meat-like sausages and dozens of non-dairy milks. But few have succeeded in making a plant-based egg alternative that actually tastes like eggs…until now. The newly-launched JUST Egg has shocked vegans and meat eaters alike.

How did they make plants taste like eggs? Let’s find out.

just-egg-sandwich
(Photo: JUST)

What is JUST Egg?

JUST Egg is a vegan egg substitute made from mung beans. It comes in a liquid form, so it’s sold in the refrigerated section next to liquid eggs.

Hen’s eggs are notoriously high in cholesterol. Since JUST Egg is cholesterol-free, it’s touted to be a healthier alternative to eggs.

If you take your eggs scrambled, you’re in luck. JUST Egg is best used to mimic scrambled eggs as opposed to sunny side up, poached, boiled, etc. It can also be used as an egg replacement for baking.

Meet the Makers

JUST Inc. is the creator of JUST Egg. They’re known for their vegan mayo, but they also make dressings and cookie doughs free of animal products.

The company gets its name and mission from the desire to eradicate the unjust practices in the food system. 

Eggs, like other animal products, take a hefty toll on the environment, human health and animal welfare. The makers of JUST Egg want to disrupt the egg market with an alternative that’s more sustainable, healthier and kinder to animals.

JUST Egg Ingredients

The main ingredient in JUST Egg is one that Americans don’t consume frequently but has been around for more than 4,000 years. 

It’s mung beans. 

As JUST Inc. found out, mung beans gelatinize and scramble when they cook, making for the perfect egg texture. Add in some turmeric and carrot extract for color, and you’ve got yourself chicken-free eggs.

Here is the full list of JUST Egg ingredients:

  • Water
  • Mung Bean Protein Isolate
  • Expeller-Pressed Canola Oil

Contains less than 2% of: Dehydrated Onion, Gellan Gum, Natural Carrot Extractives (color), Natural Flavors, Natural Turmeric Extractives (color), Potassium Citrate, Salt, Soy Lecithin, Sugar, Tapioca Syrup, Tetrasodium Pyrophosphate, Transglutaminase, Nisin (preservative).

JUST Egg Nutrition Facts

Aside from the JUST Egg being more sustainable, it’s main appeal to meat eaters is the impressive nutrition facts. It’s high in protein yet free of cholesterol.

Here are the JUST Egg nutrition facts:

  • Serving size: 3 tbsp (uncooked)
  • Calories: 70
  • Total fat: 5g
  • Saturated fat: 0g
  • Trans fat: 0g
  • Cholesterol: 0mg
  • Sodium: 170mg
  • Carbohydrates: 1g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 5g

JUST Egg Folded is a different format of the same product. These “folded plant eggs” come frozen, ready to pop into a toaster. They’re especially handy for making a plant-based egg sandwich. Nutrition information for Just Egg Folded is:

  • Serving size: 1 piece (57g)
  • Calories: 100
  • Total fat: 7g
  • Saturated fat: 0.5g
  • Trans fat: 0g
  • Cholesterol: 0mg
  • Sodium: 300mg
  • Carbohydrates: 3g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 7g

Since JUST Eggs are made with mung beans, which are legumes, it’s quite high in protein. A medium-sized egg contains approximately 5.5 grams of protein, so the JUST Egg has nearly the same amount of protein as a chicken’s egg. If you consume eggs frequently, you can still meet your daily protein requirements by swapping in JUST Eggs.

Dietary Concerns and Allergens

Like many vegan meat substitutes, this egg alternative contains soy. Specifically, the liquid version of JUST Egg contains Soy Lecithin. JUST Egg sold in patty form (to restaurants only) is reportedly soy free.

However, JUST Egg is gluten-free and dairy-free. It’s also egg-free (obviously).

Is JUST Egg Vegan?

Yes, JUST Egg is vegan. It’s made with 100% plant-based ingredients, and it’s not tested on animals. No chickens were harmed in the making of JUST Egg, so vegans, vegetarians and meat eaters can enjoy this plant-based scramble.

Why People are Eating JUST Eggs

Vegans have taken a liking to the JUST Egg for obvious reasons. Who wouldn’t want to enjoy the savory taste of eggs without contributing to the egg industry?

Surprisingly, meat eaters are just as excited about JUST Eggs. Not only is JUST Egg sold alongside real eggs, but it’s also beating out the non-vegan competition. In just one week, the vegan egg outsold liquid Egg Beaters.

Giving up meat seems like a huge life change to some people, but swapping out eggs isn’t as threatening. Here’s why non-vegans are giving the JUST Egg a chance.

Health: Cholesterol-Free

One of JUST Egg’s main selling points is that it’s cholesterol-free. Considering the amount of cholesterol in one chicken’s egg, this is a big deal to people who are monitoring their cholesterol levels.

The USDA estimates that one medium-sized egg contains 164mg of cholesterol. Compared to JUST Egg’s 0mg of cholesterol per serving, the cholesterol in eggs will add up quickly.

Well, how much cholesterol is too much? In 2015, the USDA changed their position from recommending an upper limit of 300mg of cholesterol per day to recommending “as little dietary cholesterol as possible.”

Sustainability: Requires Fewer Resources

Like the Impossible Burger, the JUST Egg appeals to people from an environmental standpoint. Producing any type of animal products requires tons (literally) of water, land, waste, gases, etc. 

According to JUST’s sustainability metrics, consumers of JUST products have saved approximately 295 million gallons of water, 2.9 million kilograms of greenhouse gas emissions and 4.5 million chicken’s eggs.

Does JUST Egg Taste Like Real Eggs?

Vegans, non-vegans and even professional chefs have all praised the JUST Egg for its realistic taste and texture. It cooks up like scrambled eggs, but can it fool a scrambled egg enthusiast? Probably not, but that doesn’t mean it’s not delicious.

Like real eggs, the JUST Egg needs to be jazzed up. The founders recommend cooking it with butter and milk like you would with real eggs. Vegans can, of course, use plant-based butter and milk.

JUST Egg Reviews

The Washington Post conducted a blind taste test of the JUST Egg and real eggs. The tester immediately identified the vegan option and endorsed it as a tasty alternative to hard scrambled eggs. However, she astutely described the real eggs as being “eggier” than the JUST Eggs.

Buzzfeed also tried and liked the JUST Egg. The tester described the flavor as “insanely similar” to real eggs. Even her dog was convinced they were real.

Where to Buy JUST Egg

After years of development, the wait is finally over. 

JUST Egg is now available in all Whole Foods Market and Sprouts locations. Check your local health food store now because some locations are already carrying it as well.

JUST Egg is also available on Amazon for online ordering and delivery from Whole Foods too.

It’s also available in select stores like Wegmans, Hy-Vee, Fresh Thyme and Safeway.

To find a JUST Egg retailer near you, use this store locator.

Final Thoughts

Eggs are a staple in many American households. They’re a classic breakfast food, and they’re a must-have for baking.

Vegans have hailed the tofu scramble as the plant-based version of scrambled eggs, but anyone who has tried a tofu scramble can attest that it’s simply not the same.

With JUST, we can all enjoy the familiar taste of eggs without the cholesterol, cruelty and environmental toll. I’d say that making your omelet with mung beans is an egg-cellent alternative.

(Top image: JUST)

Vegan Protein Sources Chart – Which Plant-Based Foods Have the Most Protein?

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Wondering how much protein you can actually get in common plant-based and vegan foods? We’ve compiled a vegan protein sources chart so you can find the vegan foods with the most protein.

vegan-protein-sources-chart

Vegan foods with the most protein

FoodProteinServing size
Seitan30gper 4 oz
Impossible Burger/
Beyond Burger		19g/
20g		per 4oz burger patty
Tempeh18gper 3 oz
Lentils18gper 1 cup (cooked)
Edamame18gper 1 cup (cooked)
Chickpeas18gper 1 cup (cooked)
Mycoprotein
(Quorn brand meatless pieces)		17gper one serving (110g)
Split Peas16gper 1 cup (cooked)
Black beans15gper 1 cup (cooked)
Kidney beans15gper 1 cup (cooked)
Pinto beans15gper 1 cup (cooked)
Black-eyed peas14gper 1 cup (cooked)
Bagel
(Dave’s Killer Epic Everything)		13gper bagel
Pasta – chickpea
(Banza Penne)		13gper 2 oz (dry)
Textured Vegetable Protein (TVP)12gper 1/4 cup (uncooked)
Lima beans12gper 1 cup (cooked)
Hummus9gper 1/2 cup
Tofu
(House Foods Extra Firm)		8gper 3 oz
Peanut Butter8gper 2 tablespoons
Nutritional yeast8gper 1/4 cup
Quinoa8gper 1 cup (cooked)
Soy milk8gper 1 cup
Pasta – Whole Grain8gper 2 oz (dry)
Almonds7gper 1/4 cup
JUST Egg7g1 piece (57g)
Spinach5gper 1 cup (cooked)
Asparagus5gper 1 cup (cooked)
Collard greens5gper 1 cup (cooked)
Seeds
(pumpkin)		5gper 1 oz
Bread
(Ezekiel 4:9® Sprouted Grain)		5gper slice (34g)
Broccoli4gper 1 cup (cooked)
Plant-based yogurt
(Forager Project unsweetened plain)		3gper 5.3 oz container

Many of the best vegan protein sources come soy-based foods, an excellent source of protein in a vegan diet. Don’t count out beans, which are an excellent whole food that also provide a lot of fiber.

Highest protein foods per 100g serving*

FoodProtein per 100 g
Nutritional yeast53
Seeds (Pumpkin)28
Seitan26
Peanut Butter25
Almonds21
Impossible Burger/ Beyond Burger17
Tempeh16
Quorn Mycoprotein15
Bread – Ezekiel 4:9® Sprouted Grain Bread15
Bagel – Dave’s Killer Epic Everything Bagels14
JUST Egg12
Edamame12
Pasta – Banza (dry)11
Tofu9
Pinto beans9
Lentils9
Black beans9
Chickpeas9
Kidney beans9
Split Peas8
Black-eyed peas8
Hummus8
Pasta – Whole Grain (dry)7
* – all foods cooked and/or ready to eat, unless otherwise noted

You may be surprised to see that some of the foods with the most protein per 100 grams are different than the vegan foods with the most protein per serving. Keep in mind that while vegan foods like nutritional yeast and pumpkin seeds may have high protein density, eating 100 grams of these foods might not be healthy nor enjoyable.

Soy and “fake” meats with most protein

FoodProteinServing size
Seitan30gper 4 oz
Beyond Burger20gper 4oz burger patty
Impossible Burger19gper 4oz burger patty
Tempeh18gper 3 oz
Textured Vegetable Protein (TVP)12gper 1/4 cup (uncooked)
Quorn Mycoprotein10gper one cutlet
Tofu8gper 3 oz
Soy milk8gper 1 cup
JUST Egg7gper 1 piece (57g)
Plant-based yogurt
(Forager Project unsweetened plain)		3gper 5.3 oz container

A lot of vegan “meats” and soy products contain quite a bit of protein. The Beyond Burger and Impossible Burger both contain comparable amounts of protein to that of a beef burger.

Beans/Legumes/Pulses with most protein

FoodProteinServing size
Lentils18gper 1 cup (cooked)
Chickpeas18gper 1 cup (cooked)
Split Peas16gper 1 cup (cooked)
Black beans15gper 1 cup (cooked)
Kidney beans15gper 1 cup (cooked)
Pinto beans15gper 1 cup (cooked)
Black-eyed peas14gper 1 cup (cooked)
Edamame13gper 1 cup (cooked)
Lima beans12gper 1 cup (cooked)
Hummus9gper 1/2 cup

As mentioned above, beans and other pulses are quite nutritious. It’s not hard to see how these foods can offer a lot of variety as well as nutrition that includes a healthy dose of fiber.

Grains with most protein

FoodProteinServing size
Bagel – Dave’s Killer Epic Everything Bagels13gper bagel (95g)
Pasta – Banza13gper 2 oz (dry)
Quinoa8gper 1 cup (cooked)
Pasta – Whole Grain8gper 2 oz (dry)
Rolled oats6gper 1 cup (cooked)
Buckwheat6gper 1 cup (cooked)
Brown rice5gper 1 cup (cooked)

Many incorrectly assume that grains don’t have protein, but that’s not true, as you can see. While it’s true that grains often have less protein than primary sources like beans and soy, their protein content is far from zero. Better yet, grains are often used a side or compliment to a main protein source. Throw in some brown rice with your pinto beans, and you’ve got an even greater protein boost.

All nutrition information for generic foods taken from USDA FoodCentral.

Vegan protein sources FAQ:

How much protein do I need?

That depends. You can read more about that here. Most people in the U.S. get more than enough protein every day. You can easily get enough vegan protein by following a balanced diet that combines foods like beans, soy, fruits, vegetables, nuts, and seeds.

Don’t I need to be concerned about complete proteins and essential amino acids?

The idea of vegan diets lacking “complete proteins” has been debunked as a myth. Vegan diets that are well-balanced contain all the essential amino acids. These foods do not need to be combined or eaten in the same sitting.

Is vegan protein as good as protein from animal sources?

Yes. In fact, many think plant protein is better than animal protein. Plant proteins contain all the essential amino acids plus they often include fiber and other nutrients that animal proteins don’t have. A wide range of vegan protein sources ranging from hemp seeds to black beans are high-protein foods with these attributes.

Are vegan “fake” meats bad for you?

Generally, vegan meats like the Impossible Burger or Beyond Sausage are no worse for your health than “real” meat. However, these vegan products often still have a significant amount of fat, saturated fat, sodium, and calories. Because of this, I treat these foods more like a treat than an everyday food. I don’t eat Impossible Burgers every day, just like most people wouldn’t eat a hamburger every day on an optimal diet.