The flavor is similar to a mushroom, but if you season it properly, it can taste just like chicken! Texture- and appearance-wise, seitan is the most similar to meat. It’s good sliced on a sandwich, as a pizza topping or taco filling, or just as strips on a bed of lettuce.

A four-ounce serving of seitan contains about 140 calories, 28 grams of protein, and 2 grams of fat. It’s also high in riboflavin, niacin, and Vitamin B6, but it doesn’t have any iron or calcium.

Unlike other meat substitutes, seitan is not a complete protein. This means it does not contain all nine amino acids, like meat and soy does. 

In order to maintain a healthy diet, add some different vegetable proteins along with the seitan, like quinoa, pumpkin seeds, white beans, or lentils. 

Also, many of the already-prepared varieties contain preservatives and additives like soy sauce, sodium, and stabilizers. 

Check the nutrition label before buying.

9.Lupin Protein 

Lupins are legumes like soybeans. They’re native to the Mediterranean but grow readily in Europe, where they’re thought to be the meat substitute of the future. 

You can make almost any type of meat substitute from lupin protein, including sausages, cutlets, and doner kebabs.

Lupin Protein Isolate contains nearly 90 percent protein, which is a pretty high amount for a plant. It doesn’t have any cholesterol or gluten, nor does it contain lactose.

It’s used not only in meat substitutes, but also in dairy or flour substitutes. There’s even ice cream made with this plant protein!

One cup of lupin contains about 193 calories, 5 grams of fat, 15 grams of carbohydrates, 85 milligrams of calcium, 2 milligrams of iron, and 5 grams of fiber. You should be able to find lupin protein in most organic food stores, vegan groceries, or online. 

Green Spelt – This is the term for spelt grain that has been harvested while only semi-ripe. Spelt is actually a species of wheat, one of the oldest cultivated grains in human existence. Ancient grains like spelt may be healthier than modern ones. 

Once it’s harvested, the grain is roasted and dried, so it lasts longer on the shelf. This also gives the spelt an intense flavor. Roasted spelt is also more easily digested, so you don’t get as much digestive upset as with some of the legumes or fermented products. 

Green spelt gives you lots of B vitamins, magnesium, and phosphorus. One cup of cooked spelt contains around 246 calories, 51 grams of carbohydrates, 7.6 grams of fiber, 10.6 grams of protein, and 1.6 grams of fat. It’s a good source of fiber and protein.

Semolina and bruised grain made from green spelt is good for making meat-like patties, cutlets, and balls. 

You can find green spelt in organic or health food stores, in the form of cutlets, bruised grain, or semolina.