Protein-Packed Homemade Meat Substitute
Updated: Aug 18, 2021
You guys! I am so excited about this recipe! It just came to me one night. Who else is sick of the unhealthy, ultra-pasteurized, expensive, "plant-based," meats out there? Even mildly healthy ones I put back on the shelf because they ruin it with one ingredient, like canola oil. If you want to eat healthy, plant-based, you really need to get familiar with a few at-home go to meat substitutes. I like to choose soy (other than organic/fermented soy) and gluten free options.
This recipe is hearty/dense, satisfying, full of healthy bio-available protein, and it will cost you so much less in the pocketbook to make yourself. Bonus - it's ultra healthy! Read the recipe notes, because there is many ways to make this "meat" to fulfill any meal need. It also stores great for later use!
You will want to start with making the flax egg. It measures out to less than 1/4th cup before being ground down in a coffee grinder (I measured 2 scoopers that were table spoon-ish sizes). After its ground it comes out to about 1/4 cup. While you're waiting for the flax egg to gel-up, you can add all the other ingredients to the food processor. I love this one, because it comes with different attachments and also an entire blender set. Its truly an all-in-one machine. Then just wrap it up in a large piece of parchment paper in the form(s) you want the meat to be (loaf to be cut into strips, burger patties, etc.) and steam it. I used this multi-cooker on the steam setting. Once its done, you can let it cool and store it to cook up later.
I formed mine into a 1" T, 3" W, 6" L loaf, then cut it into 1/2-1" wide strips and then grilled them for dinner on a salad the next day! I had some leftovers dipped in Fresh Thyme's sugar-free BBQ later on and both were fantastic!
I'll spare you too many details since there is a lot of description in the recipe steps, but I would love to find out what you do with this recipe!!! Please leave comments! <3
PS - I have a pretty picky husband and he said it looks like steak, tastes pretty good and he would like to have them with A1 sauce...that's pretty decent feedback coming from him!!
Where to find these things:
Hulled Hemp Hearts can also be found at Trader Joe's, COSTCO, or here.
Coconut aminos get at Trader Joe's... best bang for the buck! If you don't have one near you you can also purchase it here.
For healthier steak sauce and other sauces, click here.
For a stellar cook-book of all homemade paleo sauces for everything, click here.
The grill I used which is totally girl friendly... and I say that because its compact, I used it grilling for the first time and my husband was not home.
If you're wondering what else was on my salad: Mixed greens, Onion, avocado, lemon juice, green apples, home-fermented cabbage, Thai basil, parsley, and cilantro.
Protein-Packed Meat Substitute
Steamer/instant pot/pressure cooker
1 Cup Pea Protein Isolate, Plain
1/2 Cup Hulled Hemp Seeds
1/4 Cup Flax Ground Flax Seeds
1/2-3/4 Cup Warm Water
1 heaping Tbs Organic Shiso Miso
2 Tsp. Organic Dijon Mustard
2 Tbs Coconut Aminos
1 Tsp Sesame Seed Oil
1+ Tsp Smoke Flavor
1 Tsp Onion Powder
1 Tsp Oregano
1 Tsp Foragers Broth Seasoning (from a local business)
1 1/2 Tsp Epicure Burger Seasoning
Step 1, start by making a flax egg. grind a few tbs of flax seeds in a coffee grinder until you have 1/4th cup when its ground. Add the warm water to the flax in a dish. Mix it around and let the flax + water mixture sit while preparing the rest of the ingredients.
Step 2, add all ingredients to a food processor. Make sure the flax is jelly before adding it. Use the spices you have or love and think meaty/poultry seasoning flavors. Dijon, smoke flavor, and coconut aminos are essential for flavoring, but experiment with the dried seasonings.
Step 3, scoop the blended mixture onto parchment paper and make a log with it. Fold the parchment paper around it like you're wrapping meat or a gift. Pat it down until you get a 1-1/2" thick rectangular loaf.
Step 4, Keep it wrapped up and set it in a steamer or pressure cooker on the steam setting. This lets it thicken up and partially cooks it so it gets nice and dense and cut-able.
Step 5, carefully remove it from the steamer and unwrap it. Cut it into chicken/steak-like strips like the picture.
Step 6, You could eat it like this, freeze or put it in the fridge to cook up later, bake it, fry it in a pan, or what I did was grilled them up the next day.
**** Enjoy them on a salad, smothered in BBQ as bbq "ribs" sandwich, dipped in sauces like chicken fingers, form them into patties to use as burgers, or crumble it and cook it up like ground meat for tacos and such.
Pea Protein Isolate is the best vegan source of quick protein. It is hypoallergenic and contains all 9 essential amino acids. Pea Protein is easy to digest and our body can easily absorb the protein from it. This protein powder promotes appetite control, weight-loss, and muscle growth, and is good for your heart and kidneys.
Hemp Seeds consist of more than 25% of their total calories from high-quality protein and 30% from essential fatty acids. They also contain all essential amino acids, lots of fiber, and are a great source of vitamin E.
Organic Miso is rich in essential minerals, B vitamins, vitamins E, K and folic acid. As a fermented food, miso provides the gut with beneficial bacteria.
Coconut Aminos is a healthier alternative to soy sauce. It is a fermented sap from coconut trees. The fermentation process breaks down the proteins into a whapping 17 amino acids! It is also full of potassium, vitamin C and B vitamins. The benefit of substituting it for soy is that it's low-glycemic, gluten-free, no MSG, GMOs, phytoestrogen or phytic acid!