Whether it’s bánh mì or BLTs, heroes or hoagies, paninis or po’ boys, subs or sliders, or any number of ingredients encased in bread, sandwiches have existed in many forms for thousands of years. According to legend, this popular and versatile finger food got its famous name in the 18th century when John Montagu – 4th Earl of Sandwich – asked his servant to bring him some meat between two slices of bread, which he would eat while playing cards.
Of course, not all sandwiches call for meat, but even those that do can now be prepared using a growing number of vegetarian options or homemade plant-based alternatives.
What is vegan lunch meat?
Vegan lunch meats are animal-free sandwich stuffers that come in a wide variety, from classic cold cuts like bologna, ham, and turkey to fancy flavors like lentil sage and chipotle chili. Plant-based versions of other meats, including tempeh bacon, vegan meatballs, and vegan meatloaf, are also delicious on sandwiches. Many of these products are available where traditional luncheon meats are sold.
Tofurki
Arguably the biggest player in the vegan-lunch-meat space is Tofurky, founded in 1980 by Seth Tibot as a vegan answer to the traditional Thanksgiving turkey roast. “I was pleasantly surprised in 1997 when I thinly sliced the first tofurky roast on a borrowed meat slicer,” Tibbott told VegNews. “It’s cut about half as thick as any other deli slice on the market. This ultra-thin slice led to better texture and flavor, I thought.” The following year they brought out their oven roasted, hickory smoked and peppered flavors of deli slices, which were instantly popular. “Today, we have smoked ham, Italian, bologna. And along with roast beef flavor, Tofurky deli slices account for nearly 80 percent of all vegan deli meats sold in the U.S. That said, as new technology becomes available, we’re constantly pursuing a path of improvement, making tweaks to make our slices better and better. doing.”
How is vegan lunch meat made?
Plant-based meats are made with ingredients and processing techniques intended to replicate the look, taste and mouth feel of animal meat. Naturally, each vegan meat manufacturer has their own recipe, but the protein sources commonly used in these products include soy, vital wheat gluten, chickpeas, pea protein flour, beans and rice. They may contain canola oil, beet, sunflower oil, coconut oil, seaweed extract, cocoa butter and lots of spices, as well as methylcellulose, which binds the ingredients.
Plant provisions
“Like our other seitan meats, we mix the wet and dry ingredients together in a stand mixer, and for some deli meats—capicola ham, Cuban pork, and roast beef—we’ll add vegetarian fat for marbling,” says Laura VanZandt, The Herbivorous Butcher. Its said. “Once the ‘dough’ is divided into round stainless-steel pans, we steam them and then they’re ready to be cut into meat slicers.”
Meat nutrition in vegan lunches
Registered dietitian Anya Todd says vegan deli slices are low in fat, a good source of protein, and can be found in gluten- and soy-free varieties. “I also find that the nutritional profile of these products can be maximized by pairing them with nutrient-dense fillings and toppings, such as a vegetarian lunch meat wrap with hummus smears filled with peppers and tomato slices.”
“I personally prefer soy- and seitan-based meats because they are rich in protein, which makes the sandwich more satisfying,” says Taylor Wolfram, RD. “Like all vegan meats, some can pack quite a bit of sodium, so if it’s something you need to cut back on due to a health condition, be sure to check the sodium content on the nutrition facts label. Most vegan sandwich meats aren’t high in fiber, but it is. That’s right! You can make your sandwich on whole grain bread and load it up with fiber-rich vegetables.”
Unreal Deli
Todd adds that vegan deli slices can help meet a growing baby’s nutritional needs, especially when it comes to protein and iron. “Eating a variety of foods is important to ensure adequate nutrition,” she says “I encourage kids to be exposed to a wide range of protein-rich foods, including beans, tofu and plant-based meats.”
Carla Moreno-Brice, a registered dietitian who specializes in vegetarian nutrition for children, agrees that plant-based lunch meats are a great alternative to school lunches. “Socially, it helps children accept and consume the same foods as their peers,” she says, adding that nutritionally, vegetarian diets can help meet their protein, iron and calorie needs. Like other dietitians, she notes the high sodium content of vegetarian lunch meats, so it’s important to be aware of what high-sodium foods children are eating. “I want to emphasize that parents provide a variety of plant-based foods from legumes, grains, vegetables, fruits, nuts and seeds throughout the day and week. This not only helps children meet their nutritional needs but also learn to be adventurous eaters later in life.”
How does vegan lunch meat taste?
Like many plant-based products, vegetarian lunch meats have improved greatly in recent years, with flavors and textures that resemble their animal-based counterparts.
Canva
VanZandt of Vegetarian Butchers says their deli meats are one of the top selling categories in both their Minneapolis store and shipping, so people clearly enjoy the taste. “Several of our customers who still eat animal meat will switch to deli meat exclusively,” she says. “Two of our most popular flavors, pastrami and turkey, are included in our ready-to-eat sub sandwiches, so they’re an easy gateway to buying deli meat separately. We’ve even been able to satisfy the cravings of pregnant people who can’t safely eat animal lunch meat.”
Best Vegan Lunch Meat Brands to Try
The availability of vegan lunch meats has come a long way since the days when your chances of finding some at your local market were as slim as mushroom bacon. Fortunately, there are now many brands and a wide variety to choose from While the following may not be on offer at your favorite grocery store (at least not yet), they’re worth asking the store manager for.
field roast
1 field roast
Unlike many other vegan deli slice makers, Field Roast doesn’t try to replicate a specific cold cut but instead creates bold flavor sandwich fillers, including lentil and sage, mushroom and balsamic and smoked tomato plant-based deli slices. They’re all non-GMO-verified, and each serving provides 17 grams of protein.
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Green slices
2 Green slices
Made from organic ingredients and typically lower in sodium and calories than their competitors, Green Slice Vegan Meats offer a delicious twist on traditional deli slices, including Applewood Smoked Ham, Mixed Garden Roasted Turkey and Vegeroni Pepperoni Slices.
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Herbivorous butchers
3 Herbivorous butchers
Ready-to-eat vegan sandwich slices delivered to your home are a pricey option, but the results are undeniably delicious and an ideal indulgence. The Herbivorous Butcher’s varieties include ham, pastrami and turkey, as well as a wide assortment of other vegetarian meats.
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Lightlife
4 Lightlife
Founded in 1979, Lightlife was one of the first manufacturers of vegan sandwich slices, and they offer bologna, ham and turkey varieties.
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Plant provisions
5 Plant provisions
Five gluten-free and soy-free varieties—Chipotle Chili, Mesquite BBQ, Smokehouse, Tuscan, and Wild Truffle—Plant Provisions make vegetables the centerpiece of their vegetarian deli slices. They are suitable for those with food allergies.
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Tofurki
6 Tofurki
Tofurky’s hickory smoked and oven roasted deli slices are a variation on their signature turkey roast option. They include bologna, roast beef, smoked ham, pastrami-style peppered slices and the Italian variety, which is infused with sun-dried tomatoes and herbs.
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Unreal Deli
7 Unreal Deli
Also known as Mrs. Goldfarb’s Unreal Deli, the company offers three varieties: corned beef, roasted turkey and steak slices. They are sold in markets as well as several restaurants including Veggie Grill and Quiznos.
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Yes Veggie Kitchen
8 Yes Veggie Kitchen
Yves Veggie Cuisine is another old-school favorite with several variations to choose from. Go for bologna, ham, pepperoni, salami or turkey.
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Can you make your own vegetarian lunch meat?
Yes! With some pretty basic ingredients, including glutinous rice flour and tofu, and a blender or food processor, it’s easy to make vegan lunch meat at home. In fact, once you’ve made something in your own kitchen you’ll never go back to store bought. (See this video on how to make vegan ham slices.)
The easiest homemade vegan lunch meat is chickpea-based tuna. It can be as elaborate as mashing a can of drained chickpeas and mixing with your favorite plant-based mayo and some salt and pepper, or adding celery, red onion, nori, and other ingredients, as in this vegetarian tuna recipe.
Other vegetarian lunches you can make at home:
- Bologna is one of the most popular deli meats, especially for kids’ lunches.
- Meatloaf is made from Beyond Meat’s Beyond Beef. Sliced cold, this bread makes the perfect comfort sandwich.
- The salami is peppery and plant-based, even including coconut oil “fat” for authenticity.
- Turkey is a classic holiday leftover, made with seitan and tofu