Plant-based sausages have become increasingly popular as more people adopt vegetarian, vegan, or flexitarian diets. Sausages are traditionally made of ground meat, especially pork, as well as seasonings and fillers. Plant-based sausages seek to emulate the look, taste, and texture of meat sausages while being made entirely from plant ingredients. But what exactly are the ingredients that go into making vegetarian and vegan sausages?
Main ingredients
The base of most plant-based sausages is a protein source derived from plants. Common proteins used include:
- Soy protein: Soybeans are processed into a concentrated soy protein isolate or textured vegetable protein (TVP). This provides a meaty texture.
- Pea protein: Protein extracted from yellow split peas gives sausages a firmness similar to meat.
- Bean protein: Protein from various beans, especially black beans, can be used.
- Wheat protein: Vital wheat gluten adds stretchiness and chewiness akin to animal proteins.
- Mycoprotein: A protein source derived from fungus that has a meaty, savory umami flavor.
- Other proteins: Proteins from brown rice, potato, pumpkin seeds, and more may also be used.
These vegetable proteins give plant-based sausages bulk and a firm, meat-like texture when hydrated and combined. Manufacturers choose different proteins or protein blends to achieve their desired flavor, mouthfeel, and nutrition profile.
Flavors and seasonings
To give plant-based sausages full-bodied flavor, spices, herbs, vegetables, and oils are added to the base protein mix. Common seasonings and flavorings include:
- Paprika: Provides color and smokiness.
- Fennel seed: Imparts a savory, sausage-like flavor.
- Onion and garlic: Add aromatic flavors.
- Red pepper flakes: Contribute a spicy kick.
- Sage and other herbs: Give traditional breakfast sausage notes.
- Liquid smoke: Adds smoky barbecue flavor.
- Vegetable purees: Carrot, beet, tomato pastes lend sweetness and color.
- Spices: Pepper, cumin, coriander, mustard and more customize flavor.
- Oils: Canola, coconut or olive oil add richness.
These allow plant-based sausages to mimic the complex, robust taste of meat sausages. Different combinations create distinctive flavors like chorizo, Italian, bratwurst, breakfast sausage, and more.
Binders and fillers
In addition to protein and flavor, plant-based sausages require ingredients to bind everything together and add bulk. Common binders and fillers include:
- Vegetable starch or flour: From corn, potato, tapioca, peas, etc. Helps bind ingredients.
- Nutritional yeast: Provides a savory, cheese-like flavor.
- Nuts and seeds: Finely ground almonds, cashews, sunflower or pumpkin seeds add texture.
- Beans: Cooked chickpeas, navy beans, or lentils add bulk and fiber.
- Rolled oats: Help bind and retain moisture to prevent dryness.
- Breadcrumbs: Add texture and absorb excess moisture.
- Mushrooms: Finely chopped mushrooms boost savory umami taste.
These supplementary ingredients allow plant-based sausage to achieve a firm yet moist texture with mouthfeel similar to traditional sausage when cooked. They also improve the stability and structure of the sausages.
Preservatives
To extend freshness and prevent spoilage, most plant-based sausages also contain small amounts of preservative ingredients like:
- Salt
- Vinegar
- Citric acid
- Ascorbic acid
However, they generally contain fewer chemical preservatives than meat-based sausages.Some brands produce preservative-free varieties as well.
Casing
Traditional sausages are stuffed into a casing, usually made from animal intestines. Plant-based sausages generally do not use natural casings. Instead, they are shaped and wrapped in:
- Vegetable cellulose casings
- Collagen casings
- Plastic casings
- Foil
This allows them to replicate the size and shape of meat sausages without animal products. After cooking, the casings are typically removed before eating.
Some uncased meat-free sausages are simply formed into patties or links.
Typical nutrition profile
While ingredients vary between brands, most plant-based sausages have a similar nutritional profile. They are:
- High in protein from vegetable sources like soy, peas, beans, wheat gluten.
- High in fiber from ingredients like beans, vegetables, grains.
- Low in saturated fat and have no cholesterol, unlike meat sausages.
- Free of nitrates/nitrites from curing salts used in processed meat.
- Sodium can be high if salt is added for flavor/preservation.
However, some varieties are lower in sodium, gluten-free, or made with organic ingredients.
Here is a typical nutrition comparison per 100g:
| Nutrient | Plant-based sausage | Pork sausage |
|---|---|---|
| Calories | 150-250 | 325-375 |
| Fat | 5-15g | 25-35g |
| Saturated fat | 1-3g | 10-15g |
| Carbohydrates | 5-15g | 0-5g |
| Fiber | 5-10g | 0g |
| Protein | 10-20g | 10-15g |
| Sodium | 200-800mg | 500-900mg |
This shows that plant-based sausages tend to be lower in total fat, saturated fat, and sodium compared to meat sausages. They also provide more fiber and carbohydrates. But both offer a good amount of protein per serving.
Popular brands
Many companies now offer a selection of meatless sausage products:
- Beyond Meat
- Impossible Foods
- Tofurky
- Field Roast
- Lightlife
- Morningstar Farms
- Quorn
- Dr. Praeger’s
- Trader Joe’s
- 365 Whole Foods
Look for these brands and others in your grocery store’s freezer section, refrigerated meat alternatives area, or among other vegetarian products. They offer a wide range of sausage styles and flavors to suit any recipe.
How they’re made
Vegetable-based sausages are highly processed to achieve a similar look and feel to meat sausages. Here is an overview of manufacturing:
- Vegetable proteins, flavorings, and binders are mixed together in a vat.
- The mixture is hydrated to bind ingredients and form a dough or emulsion.
- The sausage mixture is extruded into strings or shaped into links.
- The sausage dough is wrapped in an edible casing or molded.
- Sausages are cooked, smoked, dried, or steamed.
- Finished sausages are packaged then refrigerated or frozen.
High pressure, heating, extruding, and steam allow plant proteins to take on a chewy, meaty texture. Additional processes like smoking, curing, or fermenting can further develop flavor.
Pre-cooked plant sausages just need to be heated before eating, while raw varieties require thorough cooking to 165°F internally.
Cost comparison
Plant-based and meat sausages have the following average prices per pound:
| Sausage Type | Average Price (USD) |
|---|---|
| Plant-based sausage | $3.00 – $7.50 |
| Pork sausage | $3.00 – $5.00 |
So substituting plant-based sausage tends to cost about the same or slightly more versus pork sausage. However prices vary between brands, stores, and locations. And costs of both meat and vegan products fluctuate over time.
Taste and texture
The ingredients, seasoning, preparation, and brand significantly affect the finished taste and texture of veggie sausages. Descriptions include:
- Hearty, juicy, meaty
- Spicy, savory, smoky, sweet
- Mushroomy, beany, earthy
- Firm, chewy, tender
- Dry or moist
When cooked properly, the best plant-based sausages can nearly mimic meat. But some varieties are closer to the real thing than others, so it helps to read reviews and try different brands.
How to use them
Vegetable-based sausages can be swapped into any recipe that calls for meat sausage. Popular uses include:
- Breakfast – Patties, links in biscuits, tacos, sandwiches, bowls
- Appetizers – Bites, meatballs, dips, cheese plates
- Main dishes – Jambalaya, pasta, soups, casseroles
- Side dishes – With roasted veggies and grains
- Pizza toppings
- Salads – Sliced on top of greens
Their versatility and convenience make them an easy way to add plant-based protein to meals.
Are they healthy?
Plant-based sausages are often somewhat healthier than meat:
- Higher in fiber, vitamins, minerals
- Lower in fat, saturated fat, cholesterol
- No hormones or antibiotics like meat
- Reduce cancer risk from processed meats
- However, they are highly processed
- Can be high in sodium
- Often contain fillers, binders, preservatives
Compared to whole foods, they shouldn’t be considered health foods. But they are a better option than meat-based sausages for those looking to reduce intake of saturated fat, cholesterol and other health risks associated with processed meat consumption.They provide a convenient way for vegetarians to add more plant-based protein to their diet. But those with certain food sensitivities need to read labels carefully and look for gluten-free, soy-free, allergen-free options.
Environmental impact
Studies show vegetarian sausages are more sustainable than meat:
- Use less land, water resources
- Generate less greenhouse gases
- Contribute less to deforestation, pollution
However, high processing does increase their carbon footprint versus less processed veggie proteins.So while not as eco-friendly as whole plant foods, they have a reduced environmental impact compared to equivalent meat products. This makes them a better choice for those looking to lower their dietary carbon footprint.
Conclusion
Plant-based sausages provide a tasty and convenient alternative to meat sausages for vegetarians, vegans, flexitarians or anyone looking to reduce meat intake. Their main ingredients include a protein base from soy, pea, beans, or wheat gluten, plus seasonings, flavorings, fillers and binders to mimic meat’s taste, texture and appearance.
With a similar nutrition profile high in protein but lower in fat and cholesterol, veggie sausages can substitute for meat in any recipe. Their environmental footprint is also lower than meat-based processed sausages. While not as healthy as unprocessed whole foods, they are generally a better option than meat sausages, especially for those concerned about cancer risks from processed meats.
So if you are craving the fun flavors and experience of sausage but want to avoid meat, try swapping in the plant-based varieties! Brands like Beyond Meat, Impossible Foods, Tofurky, and others make it easy to explore the growing delicious meatless sausage options now available.