Plant-based burger

Helpful tips

Check out these helpful tips to replace eggs, meat and animal products in your cooking.

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Swap egg in plant-based cooking

Eggs are some of the easiest animal products to swap out! Try these egg replacements to add more plant-based meals and desserts into your dishes!

Making small changes to what you eat can have a big impact for your health, the planet and for animals.

Cooking swaps
  • Make a breakfast scramble with crumbled tofu or tempeh. 
  • Swap out hard-boiled eggs in salads with white beans. 
  • Make an omelette with chickpea flour and a bit of turmeric for colour.
Baking swaps

For baking:

1 egg = ½ avocado  

1 egg = ½ ripe banana  

1 egg = 3tbs aquafaba (chickpea water)  

1 egg = 3tbs peanut butter  

1 egg = 1tsp baking powder + 1 tbs vinegar  

1 egg = ¼ cup apple puree 

1 egg = 1tbs ground flaxseed + 3tbs water 

Swap meat in plant-based cooking

Eggs are some of the easiest animal products to swap out! Try these egg replacements to add more plant-based meals and desserts into your dishes!

Making small changes to what you eat can have a big impact for your health, the planet and for animals.

Chicken and beef swaps
  1. Swap chicken for oyster mushrooms which contain 3 grams of protein per cup.
  2. Swap beef mince for smoked tofu and it contains 12grams of protein per 100grams
  3. Swap a beef burger patty for kidney beans which contain 7.5grams per 100grams
  4. Swap chicken for tempeh in your stir fry and it contains 12.4grams of protein per 100grams  
More meat swaps

You can also try these delicious and nutritious plant-based swaps to substitute meat but not on flavour.

  • Tofu, tempeh, and seitan are all excellent ingredients to replace meat in your favourite recipes.
  • Several vegetables have a meat-like texture, such as mushrooms and eggplant. Dress them up with savory sauces and grill or roast the veggies like meat-you won't even miss the steak.
  • For cold meals, like sandwiches, salads and chilled soups, replace meat and seafood with beans or chickpeas.
  • For something a little more familiar looking, try plant-based meats, such as Beyond Meat. They look and feel pretty close to the real thing and can be cooked in many of the same ways, from burgers to meatballs. 

Swap animal-based foods in plant-based cooking

Get ready to swap out animal products with these flavourful and simple to prepare plant-based foods.

Looking to reduce your meat eating and need help figuring out some easy substitutes for animal-based foods? We’ve got you covered. Eating plant-based is simple, affordable, and just plain tasty. Check out our 5 easy swaps below!  


Looking for a substitute for chicken? Tofu is a great choice. Tofu is known for being a good source of protein. It contains all nine essential amino acids and is a healthy source of iron, calcium, manganese, and phosphorous. Tofu is also versatile; you can make “chicken nuggets” for the kids at home or vegan fried chicken for your friends and family. At the supermarket, tofu can be bought in different forms, from soft to extra-firm depending on what recipe you’re making. Did you know? Tofu can also be used as an egg substitute for quiches and scramblesThe options are endless!


We bet you’re not surprised to see mushrooms on our list! Mushrooms are increasingly popular as a meat alternative because of their dense, meaty texture when cooked. There’s also a variety of them: portobello, shitake, white button, and porcini are all great options for making burgers, tacos, and even “mushroom steak.” Mushrooms contain selenium, a rich antioxidant that helps boost the immune system and protects the body from aging. 


Jackfruit is a large, green and spiky fruit that comes from southern India and the rainforests of Malaysia. It has a stringy consistency, which has led many to swap it for shredded chicken and pulled pork. As for taste, it’s similar to pineapple when eaten raw and neutral when cooked (so you can easily marinate for whichever flavour you choose!). Benefits of eating jackfruit include high doses of Vitamins A and C, potassium, and fibre. 


Another delicious substitute for meat, seitan is a food made from wheat gluten and is known for having a savory taste and a hearty source of protein. At the grocery store, seitan is usually pre-packaged (although it’s easy to make your own!) and is a low-cost alternative for creating dishes such as BBQ seitan skewers.

Almond milk

Known for being low in calories and full of nutrients, almond milk is an excellent alternative to regular dairy milk. It’s especially low in sugar and high in Vitamin E.  You can also make your own almond milk at home. According to this, it takes only two ingredients, 10 minutes, and a blender! Almond milk is versatile and can be used for smoothies, cereals, and breakfast oatmeal.

Plant-based shopping list


If you’re looking to eat more plant protein the supermarket shelves can all of a sudden seem mysterious or confusing. Your go-to shopping staples must be re-examined but there are so many labels, so many choices and so little time.

Plant-based protein on any budget


There are so many economical plant-based foods that can help you stay on budget.

Four Plant-Based Recipes to Start the Year Off Right


Quick, simple, and tasty plant-based recipes.


Check out delicious plant-protein rich meals and get inspired to share some of your own meals!

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World Animal Protection uses all reasonable efforts to ensure that the guidance and recommendations contained on the website, in emails and printed materials. (“Information”) is accurate at the time it is published. However, World Animal Protection makes no guarantees as to the completeness or reliability of the Information and does not commit to keeping the Information updated. The Information is of a general nature. In no way should the Information be seen as a replacement for specialist advice from your doctor. Please contact your doctor for specific advice regarding your diet and health.