If you’re new to a vegan lifestyle or you’ve been a vegan for a while, you may be looking for new and tasty ways to incorporate plant-based foods into your diet. Vegan meatloaf is a delicious and satisfying meal that can be made with a variety of ingredients and spices. Whether you’re trying to cut back on meat or you’re following a strict vegan diet, you’ll find that vegan meatloaf recipes are a great way to enjoy a tasty meal without sacrificing flavor or nutrition. In this article, we’ll share some of our favorite vegan meatloaf recipes that are easy to make and sure to please your taste buds.
What Is Vegan Meatloaf?
If you’re familiar with traditional meatloaf, then you might be wondering what vegan meatloaf exactly is. To put it simply, vegan meatloaf is a vegan alternative to traditional meatloaf that does not contain any meat or animal by-products. Instead, it is made from plant-based ingredients that mimic the texture and flavor of meatloaf while still being totally vegan. However, there are many other differences that distinguish vegan meatloaf from its meat-based counterpart.
Vegan meatloaf is typically made from a combination of protein-rich plant-based ingredients such as lentils, tofu, tempeh, or nuts, as well as vegetables such as carrots, onions, or mushrooms. Vegan meatloaf recipes also often include breadcrumbs or oats as a binding agent instead of eggs and dairy milk. The result is a hearty and satisfying dish that is low in cholesterol, high in fiber, and full of essential vitamins and minerals.
One of the biggest differences between vegan meatloaf and traditional meatloaf is the absence of meat. This makes it a much more sustainable and ethical choice for those who are trying to reduce their carbon footprint or follow a plant-based diet. Vegan meatloaf is also typically much lower in fat and calories than traditional meatloaf, making it a great option for those who are trying to eat healthier without sacrificing flavor.
Overall, vegan meatloaf is a delicious and nutritious alternative to traditional meatloaf that is perfect for vegans, vegetarians, and anyone looking to reduce their meat consumption. Whether you’re a seasoned pro in the kitchen or you’ve never made meatloaf before, there are plenty of vegan meatloaf recipes out there that are easy to make and sure to please.
Benefits of Vegan Meatloaf
Vegan meatloaf recipes have become increasingly popular in recent years, and for good reason. In addition to being a delicious and satisfying plant-based alternative to traditional meatloaf, there are numerous health, environmental, and ethical benefits to choosing vegan meatloaf.
Lower Cholesterol
One of the main benefits of consuming vegan meatloaf is that it is typically much lower in cholesterol than traditional meatloaf. Animal products, particularly red meat, are high in cholesterol and saturated fat, which can increase the risk of heart disease and other health problems. In contrast, vegan meatloaf is typically made from whole food ingredients like lentils, beans, and vegetables, which are naturally cholesterol-free.
Additionally, many vegan meatloaf recipes are low in sodium, which is another important factor in maintaining good heart health.
Sustainability
Vegan meatloaf is also more environmentally sustainable than traditional meatloaf. The meat industry is a leading contributor to greenhouse gas emissions and takes a toll on natural resources like land, water, and energy. In contrast, plant-based ingredients like lentils and vegetables require fewer resources to produce and have a smaller carbon footprint.
Choosing vegan meatloaf is one simple way to reduce your environmental impact and promote more sustainable food choices.
Ethical Considerations
Many people choose vegan meatloaf for ethical reasons. The meat industry is known for cruel and inhumane practices like factory farming, overcrowding, and unnecessary use of antibiotics and hormones. Choosing plant-based alternatives like vegan meatloaf can help reduce demand for these practices and promote more ethical treatment of animals.
Additionally, vegan meatloaf is often made from ingredients that are locally sourced and cruelty-free, which can help support small businesses and sustainable agriculture.
Conclusion
In summary, there are numerous benefits to consuming vegan meatloaf. From lower cholesterol and better heart health to environmental sustainability and ethical considerations, vegan meatloaf is a delicious and nutritious option that everyone can enjoy. With so many tasty and easy-to-prepare vegan meatloaf recipes available online, there’s never been a better time to give this plant-based alternative a try.
Common Ingredients in Vegan Meatloaf
Vegan meatloaf is a great way to enjoy a classic dish while still adhering to a plant-based lifestyle. It’s also a great way to incorporate protein and fiber into your diet. There are many variations of vegan meatloaf recipes, but some ingredients are staples in most of them. Below is a breakdown of the most common ingredients used in vegan meatloaf recipes:
Lentils
Lentils are a popular choice in vegan meatloaf recipes because they are high in protein and fiber. They also have a meaty texture that makes them a great substitute for traditional meatloaf. One cup of cooked lentils contains about 18 grams of protein and 16 grams of fiber.
Lentils can be cooked in a variety of ways to suit your taste. They can be boiled, sautéed, or pressure-cooked. When using lentils in vegan meatloaf, it’s important to cook them until they’re soft enough to be mashed.
Tempeh
Tempeh is another popular ingredient in vegan meatloaf recipes. It’s made from fermented soybeans and has a nutty flavor. It’s also high in protein and fiber, making it a great meat substitute. One cup of cooked tempeh contains about 31 grams of protein and 12 grams of fiber.
To use tempeh in vegan meatloaf, it’s important to crumble it into small pieces and sauté it until it’s browned. This gives it a flavor and texture similar to ground meat. Tempeh can also be marinated to add more flavor.
Oats
Oats are often used in vegan meatloaf recipes as a binding agent. They are high in fiber and protein, making them a healthy addition to any meatloaf recipe. One cup of rolled oats contains about 11 grams of protein and 8 grams of fiber.
To use oats in vegan meatloaf, it’s important to grind them into a fine powder and mix them with water to make a paste. This paste can be added to the meatloaf mixture to help bind the ingredients together.
| Ingredient | Protein content per cup | Fiber content per cup |
|---|---|---|
| Lentils | 18 grams | 16 grams |
| Tempeh | 31 grams | 12 grams |
| Oats | 11 grams | 8 grams |
Popular Vegan Meatloaf Recipes
Meatloaf is a traditional dish that is usually made of ground beef mixed with eggs, breadcrumbs, and seasonings. It’s a classic comfort food that many people love, but for vegans, it can be difficult to find a suitable substitute. Fortunately, there are many delicious vegan alternatives that are just as satisfying and flavorful. Here are some of the best vegan meatloaf recipes that you can try:
Lentil-Walnut Meatloaf
This meatloaf recipe is made with lentils, walnuts, oats, and vegetables. It’s a hearty and healthy dish that is perfect for any meal. Here are the ingredients that you will need:
- 1 cup cooked brown or green lentils
- 1 cup rolled oats
- 1/2 cup chopped walnuts
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 carrot, grated
- 1 celery stalk, finely chopped
- 1 tablespoon soy sauce
- 1 tablespoon tomato paste
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Preheat your oven to 350 degrees Fahrenheit. In a large bowl, mix together the cooked lentils, rolled oats, chopped walnuts, onion, garlic, carrot, celery, soy sauce, tomato paste, olive oil, thyme, rosemary, salt, and pepper. Mix well until everything is evenly combined. Grease a 9-inch loaf pan with cooking spray and transfer the lentil mixture to the pan, pressing it down firmly so that it holds its shape. Bake for 45 minutes to 1 hour, until the lentil-walnut meatloaf is browned on top and firm to the touch. Slice and serve with your favorite vegan gravy or sauce.
BBQ Tempeh Meatloaf
This meatloaf recipe is made with tempeh, a fermented soybean product that is high in protein and has a nutty flavor. It’s also flavored with BBQ sauce, which gives it a smoky and spicy taste. Here are the ingredients that you will need:
- 12 oz. tempeh
- 1 cup rolled oats
- 1 small onion
- 1 garlic clove
- 1 tablespoon olive oil
- 1/4 cup BBQ sauce
- 2 tablespoons ketchup
- 1 tablespoon soy sauce
- 1 tablespoon Dijon mustard
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Preheat your oven to 375 degrees Fahrenheit. Crumble the tempeh into a large bowl and add the rolled oats. Chop the onion and garlic and sauté them in olive oil until they are soft, then add them to the bowl. Add the BBQ sauce, ketchup, soy sauce, mustard, smoked paprika, salt, and black pepper, and mix everything together well. Grease a 9-inch loaf pan with cooking spray and transfer the tempeh mixture to the pan, pressing it down firmly so that it holds its shape. Bake for 35 to 45 minutes, until the BBQ tempeh meatloaf is browned on top and firm to the touch. Serve with extra BBQ sauce on the side.
Portobello Mushroom Meatloaf
This meatloaf is made with portobello mushrooms, which are meaty and flavorful and provide a great base for a vegan meatloaf. Here are the ingredients that you will need:
- 4-5 portobello mushroom caps
- 1/2 cup rolled oats
- 1/2 cup breadcrumbs
- 1 small onion
- 2 garlic cloves
- 2 tablespoons tamari
- 1 tablespoon olive oil
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Preheat your oven to 375 degrees Fahrenheit. Clean the portobello mushrooms and remove the stems. Chop the mushroom caps into small pieces and set aside. Blend the rolled oats in a blender until they are finely ground. Chop the onion and garlic and sauté them in olive oil until they are soft, then add them to a large bowl. Add the chopped mushroom caps, ground rolled oats, breadcrumbs, tamari, smoked paprika, thyme, salt, and black pepper to the bowl and mix everything together well. Grease a 9-inch loaf pan with cooking spray and transfer the mushroom mixture to the pan, pressing it down firmly so that it holds its shape. Bake for 30 to 40 minutes, until the portobello mushroom meatloaf is browned on top and firm to the touch. Serve with mushroom gravy or your favorite vegan sauce.
Seitan Meatloaf
This meatloaf is made with seitan, a high-protein wheat gluten product that is very versatile and can be used in many vegan recipes. Here are the ingredients that you will need:
- 2 cups vital wheat gluten
- 1/2 cup breadcrumbs
- 1/2 cup rolled oats
- 1 small onion
- 2 garlic cloves
- 1 tablespoon soy sauce
- 1 tablespoon olive oil
- 1/2 teaspoon dried sage
- 1/2 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup vegetable broth
Preheat your oven to 350 degrees Fahrenheit. Mix the vital wheat gluten, breadcrumbs, and rolled oats in a large bowl. Chop the onion and garlic and sauté them in olive oil until they are soft, then add them to the bowl. Add the soy sauce, dried sage, dried thyme, salt, black pepper, and vegetable broth, and mix everything together well. Knead the dough in the bowl for a few minutes until it is elastic and well combined. Grease a 9-inch loaf pan with cooking spray and transfer the seitan mixture to the pan, pressing it down firmly so that it holds its shape. Bake for 45 minutes to 1 hour, until the seitan meatloaf is browned on top and firm to the touch. Slice and serve with vegan gravy or your favorite sauce.
How to Make Vegan Meatloaf
Vegan meatloaf is a delicious and healthy alternative to traditional meatloaf. It’s packed with protein and nutrients, making it a perfect dish for any meal. Here are step-by-step instructions on how to make vegan meatloaf, including tips on forming the loaf and achieving desired texture.
Ingredients needed
- 1 can of chickpeas or 1 1/2 cups of cooked chickpeas
- 1 onion, chopped
- 1/2 cup rolled oats
- 1/2 cup breadcrumbs
- 1 tablespoon olive oil
- 1 tablespoon tomato paste
- 1/2 tablespoon soy sauce
- 1/2 tablespoon ground cumin
- 1/2 tablespoon dried thyme
- 1/2 tablespoon dried basil
- Salt and pepper to taste
- 1/4 cup ketchup
Instructions
- Preheat your oven to 375°F.
- Line a baking tray with parchment paper.
- Place the chickpeas and onions in a food processor and pulse until finely chopped.
- In a mixing bowl, combine the chickpea and onion mixture, rolled oats, breadcrumbs, olive oil, tomato paste, soy sauce, cumin, thyme, basil, salt, and pepper. Mix well.
- If the mixture is too wet, add more breadcrumbs. If it’s too dry, add a little water.
- Form the mixture into a loaf shape on the lined baking tray.
- Bake for 30 minutes.
- Remove the meatloaf from the oven and spread ketchup over the top.
- Return to the oven and bake for an additional 10 minutes.
- Remove from the oven and let it cool for 5 minutes before serving.
Tips for Achieving Desired Texture
When making vegan meatloaf, it’s important to get the texture right. Here are some tips to help you achieve the desired texture:
- Use breadcrumbs or rolled oats to give the meat a firmer texture.
- Add some chopped nuts to give the meatloaf a crunchy texture.
- Use a food processor to finely chop the chickpeas and onions for a smoother texture.
- Be careful not to overmix the ingredients. Overmixing can make the meatloaf tough.
- Let the meatloaf cool for a few minutes before serving. This will help it firm up and maintain its shape.
With these simple instructions and tips, you can make a delicious vegan meatloaf that will satisfy your taste buds and keep you healthy.
Vegan Meatloaf Variations
If you’re looking for a hearty, filling, and nutritious meal that’s also compassionate, you might want to try vegan meatloaf! This classic comfort food staple is made from plant-based ingredients like lentils, mushrooms, nuts, and soy products, but it’s just as satisfying as the traditional version. Plus, it’s often a more affordable and eco-friendly option that’s lower in saturated fats and free from harmful additives and preservatives.
Classic Vegan Meatloaf
Before we dive into some fun and flavorful variations, let’s start with a basic vegan meatloaf recipe that you can customize to suit your taste and dietary preferences. This recipe yields about 6 servings, but you can easily double or halve the ingredients to adjust the size.
- 2 cups cooked lentils or chickpeas
- 1 cup vegan breadcrumbs or rolled oats
- 1 cup finely chopped mushrooms
- 1/2 cup chopped nuts (walnuts, pecans, or almonds work well)
- 1/2 cup diced onion
- 1/4 cup tomato paste or ketchup
- 2 tablespoons soy sauce or tamari
- 1 tablespoon balsamic vinegar
- 1 tablespoon chopped fresh thyme or rosemary (or 1 teaspoon dried)
- 1 teaspoon garlic powder
- 1/2 teaspoon black pepper
- Optional: vegan cheese or barbecue sauce for topping
- Preheat your oven to 375°F (190°C) and grease a loaf pan or line it with parchment paper.
- In a large mixing bowl, combine the cooked lentils or chickpeas, breadcrumbs or oats, mushrooms, nuts, onion, tomato paste or ketchup, soy sauce or tamari, balsamic vinegar, herbs, garlic powder, and black pepper. Use a spatula or your hands to mix it well and mash some of the beans or lentils for texture.
- Transfer the mixture to your prepared loaf pan and press it down firmly. If desired, top with vegan cheese or barbecue sauce.
- Bake the meatloaf for 40-45 minutes until it’s slightly browned and firm to the touch. Let it cool for a few minutes before slicing and serving it with your favorite sides.
Mini Vegan Meatloaves
If you want to add some fun and elegance to your vegan meatloaf, try making mini loaves that are perfect for parties and individual portions.
- 1 batch of classic vegan meatloaf mixture
- Muffin tin or silicone molds
- Optional: vegan bacon or sausage slices for wrapping
- Preheat your oven to 375°F (190°C) and lightly grease your muffin tin or silicone molds.
- Divide the meatloaf mixture into 6-8 portions and shape each one into a ball or loaf shape. If desired, wrap each portion with a slice of vegan bacon or sausage for extra flavor and texture.
- Place each mini loaf into the muffin tin or silicone mold, pressing it down to fit it snugly. You can also top them with vegan cheese or salsa for variation.
- Bake the mini loaves for 25-30 minutes until they’re slightly browned and cooked through. Let them cool for a few minutes before popping them out of the molds and serving them hot or cold.
Mexican Vegan Meatloaf
If you enjoy spicy and zesty flavors, you can give your vegan meatloaf a Mexican twist with some chili powder, cumin, and jalapeño peppers.
- 1 batch of classic vegan meatloaf mixture
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 1-2 jalapeño peppers, seeded and chopped (or a pinch of cayenne pepper)
- 1/2 cup canned or fresh salsa
- Optional: avocado slices or guacamole for topping
- Preheat your oven to 375°F (190°C) and prepare your loaf pan or molds as usual.
- In a mixing bowl, add the meatloaf mixture and the chili powder, cumin, and chopped peppers. Mix it well until the spices and peppers are evenly distributed.
- Transfer the mixture into your prepared pan or molds and pour the salsa on top, spreading it evenly.
- Bake the meatloaf for 45-50 minutes until it’s golden brown and cooked through. Let it cool for a few minutes before serving it with some avocado slices or guacamole on top.
Experiment with your own vegan meatloaf variations and share your favorites with us! You can also freeze leftover meatloaf slices for quick and easy meals later on.
FAQs
Going vegan does not mean giving up your favorite comfort foods. Vegan meatloaf is a perfect example, with all the flavor and none of the cruelty. Here are some frequently asked questions about vegan meatloaf:
1. Can vegan meatloaf be frozen?
Yes, vegan meatloaf can be frozen. Allow the loaf to cool completely, then wrap it tightly in plastic wrap and store in a freezer-safe container. It will keep for up to two months.
2. How should I store leftover vegan meatloaf?
Leftover vegan meatloaf should be covered and stored in the fridge. It will keep for about 3-4 days.
3. How do I make a gluten-free vegan meatloaf?
To make a gluten-free vegan meatloaf, use gluten-free breadcrumbs or oats instead of regular ones. Be sure to check the label on any other ingredients you use to make sure they are gluten-free.
4. What can I use instead of tofu in vegan meatloaf?
Lentils, mushrooms, or seitan are all good substitutes for tofu in vegan meatloaf. Choose the option that you prefer or experiment with different ones to find your favorite.
5. How can I make my vegan meatloaf more flavorful?
You can add a variety of seasonings and spices to your vegan meatloaf to make it more flavorful. Some options include garlic, onion, paprika, liquid smoke, and Worcestershire sauce (make sure it’s vegan).
6. Can I make vegan meatloaf ahead of time?
Yes, you can make vegan meatloaf ahead of time. Prepare the loaf as usual, but instead of baking it, cover it and store it in the fridge. When you’re ready to bake it, remove it from the fridge and allow it to come up to room temperature before baking.
7. How can I make my vegan meatloaf more moist?
There are a few tricks you can use to make your vegan meatloaf more moist. First, be sure not to overcook it. Overcooked meatloaf will be dry and crumbly. Second, add some moisture-rich ingredients like grated zucchini or carrots, or vegan sour cream or yogurt. Finally, consider adding a glaze to the top of the meatloaf before baking, which will help it retain moisture.
Enjoy Your Delicious Vegan Meatloaf!
Thank you for taking the time to read about all the delicious vegan meatloaf recipes you can try at home. Whether you’re a long-time vegan or just looking to explore some meat-free options, these recipes are sure to satisfy your taste buds. Be sure to come back soon for more tasty vegan food ideas and inspiration!