Nutritionist Shares 7 Simple Ingredient Swaps That’ll See You Through Veganuary and Beyond

We’re now well past the halfway mark of Veganuary, the month-long challenge that encourages people to adopt a vegan diet throughout January for personal health, animal welfare and environmental benefits.

According to Veganuary.com, 2,100 new vegan products and menu options were introduced worldwide during Veganuary 2024 – and with the popularity and demand so high, that total is showing no signs of slowing down into 2025.

However, there are a few vegan products that just don’t hit the same when it comes to taste and texture, which can leave meat-eaters who are taking part in the challenge still craving the flavours and textures of their favourite foods.

Lily Keeling, a Registered Nutritionist with Green Chef, believes that following a vegan diet — whether during Veganuary or at any time — should be simple, hassle-free and just as satisfying as a meat-based diet.

With this in mind, Lily has rounded up seven simple ingredient swaps you can substitute into your diet, to ensure that you enjoy delicious, nutritious meals without compromising on taste or texture, while staying fully plant-based.

7 Nutritionist-Approved Vegan Swaps

• Swap Pulled Pork for Jackfruit 

Jackfruit mimics the texture of pulled pork and absorbs flavours well too, making it a great swap for vegan recipes. Plus, jackfruit is low in calories and fat, and it’s a great source of dietary fiber, promoting healthy digestion.

• Swap Ground Beef for Lentils
  Lentils provide a hearty texture and rich, earthy flavour, that you could easily mistake for ground beef, making it the perfect vegan swap in dishes like tacos, bolognese or shepherd’s pie.

• Swap Fish for Banana Blossom
  Banana blossom is an unusual fruit, with a unique, flaky texture similar to fish, making it a great substitute in dishes like fish and chips or vegan fish tacos.

• Swap Butter for Mashed Avocado
  Mashed avocado gives a creamy, spreadable texture with a mild flavor, similar to butter, perfect for spreading on toast or as a substitute in baking recipes for added healthy fats.

• Swap Ground Meat for Mushrooms

Finely chopped mushrooms offer a savoury, meaty texture, perfect for burgers, meatballs or taco fillings. With the right seasoning, you’ll hardly tell the difference with this cunning vegan swap!

• Swap Honey for Agave Nectar

Agave nectar provides a similar sweetness and texture to honey, making it a perfect plant-based substitute in tea, baking and dressings.

• Swap Bacon for Tempeh

Tempeh has a firm texture and smoky flavour, strikingly similar to bacon. Plus, it’s extremely protein and fibre-dense and provides essential nutrients like iron and calcium, making it super beneficial to add to your diet.

For more information on food and nutrition, the benefits of specific diet plans, and a wealth of recipe ideas, see the Green Chef website.