If you want to go vegetarian without feeling deprived, start with these 8 swaps

I get it. The idea of going vegetarian sounds good in theory—you want to eat better, maybe feel lighter, and definitely reduce your environmental footprint.

But then reality hits: What about burgers at backyard cookouts? Or the Sunday roast your family has had for decades? The thought of cutting those out cold turkey (pun intended) can make the whole thing feel impossible.

Here’s the truth: you don’t have to miss out on anything. With the right swaps, you can still eat food that feels satisfying, indulgent, and even nostalgic.

I learned this while backpacking through India years ago. Some of the best meals I’ve ever had didn’t contain a shred of meat—just smart use of spices, legumes, and vegetables. That trip flipped my perspective. Food without meat didn’t mean bland. It meant creative.

So, if you want to dip your toes into vegetarian eating without feeling deprived, here are eight swaps that can make the transition smooth—and maybe even exciting.

1. Lentils instead of ground beef

Let’s start with the classic. Lentils are one of the most versatile plant proteins out there.

Brown or green lentils make an amazing substitute for ground beef in tacos, sloppy joes, or shepherd’s pie. They give you the same hearty texture but with way less fat and way more fiber.

When I first tried lentil tacos, I was convinced I’d miss the meat. What I found instead was that the spices—cumin, chili powder, garlic—did all the heavy lifting. The lentils just soaked it up beautifully.

If you want to impress, cook them with a splash of soy sauce or balsamic vinegar at the end. That adds a little depth and umami that hits the same notes as meat.

2. Chickpeas instead of chicken

Ever tried roasting chickpeas until they’re crispy? Total game changer.

Chickpeas bring that bite and chewiness you want when you’d normally reach for chicken. Toss them into curries, salads, or even pasta dishes, and you’ll see what I mean.

When I was in Morocco, I had this chickpea tagine that tasted every bit as comforting as the chicken stews I grew up with. The chickpeas absorbed the cinnamon, cumin, and ginger in a way that gave the dish soul.

Bonus: chickpeas are packed with protein and keep you full. You won’t be sneaking into the kitchen two hours later looking for snacks.

3. Mushrooms instead of steak

Big, meaty mushrooms—think portobello or king oyster—are steak’s plant-based rival.

Grill a marinated portobello cap and suddenly you’ve got something smoky, juicy, and rich enough to hold its own next to mashed potatoes. Slice seared oyster mushrooms and you’ll swear you’re eating steak strips.

The trick here is the sear. Don’t crowd the pan. Let the mushrooms get that golden crust. That’s where the magic happens.

And if you’re worried about protein, pair them with quinoa or lentils. Together, they’ll keep you just as satisfied as a steak dinner.

4. Tofu instead of eggs

I’ll be real: tofu scared me at first. I thought it was bland and weird.

Then I discovered tofu scramble. Crumble firm tofu into a skillet, add turmeric, garlic powder, and nutritional yeast, and you’ve got something that looks and tastes eerily like scrambled eggs.

I started making this on lazy Sunday mornings when I wanted a big breakfast but didn’t want to feel heavy afterward. A little salsa and avocado on top, and it was perfect.

The best part? Tofu is like a sponge. Whatever flavor you add, it will take on. You’ll never have to eat a boring breakfast again.

5. Cashew cream instead of dairy cream

This one blew my mind the first time I tried it. Soak cashews in hot water, blend with a little garlic and lemon, and suddenly you’ve got a silky cream sauce.

I’ve used cashew cream for pasta, soups, even as a base for vegan mac and cheese. It’s rich and decadent without any of the heaviness that comes with dairy.

One night I made fettuccine Alfredo with cashew cream for friends who didn’t even realize it wasn’t “real” cream. They just asked me for seconds. That’s the kind of swap you can live with.

6. Jackfruit instead of pulled pork

This one feels almost like a party trick.

When cooked down with BBQ sauce, young jackfruit shreds into strands that look just like pulled pork. Put it in a bun with slaw, and suddenly you’ve got a crowd-pleaser.

The first time I served this at a cookout, my nephews didn’t even notice. They just asked for more sauce. That’s when I realized: people aren’t always attached to the meat itself. They’re attached to the flavor and the experience.

Jackfruit gives you both.

7. Tempeh instead of bacon

You want smoky, salty, crispy? Tempeh bacon gets you there.

Slice it thin, marinate it in soy sauce, liquid smoke, and maple syrup, then fry until crisp. Lay it on a BLT or crumble it into a salad and you’ll see how satisfying it can be.

Tempeh has more texture than tofu, and it’s fermented, which means it brings some gut health benefits too.

I’ll admit, nothing fully replaces bacon—but tempeh comes close enough that you won’t feel like you’re missing out.

8. Veggie burgers instead of beef burgers

Here’s the final boss of vegetarian swaps.

The veggie burger has evolved so much in the past decade. You can go the whole-food route—black bean or lentil patties—or the meat-mimicking route with Beyond or Impossible. Both have their place.

Personally, I love making black bean burgers from scratch. My nephews actually help me mash the beans and mix in spices. We grill them together, and they get that smoky char that screams summer.

The point is, you don’t have to say goodbye to burgers. You just have to make them differently.

The bottom line

Going vegetarian doesn’t mean resigning yourself to salads for the rest of your life. It just means rethinking what you put on your plate.

These swaps keep the joy in eating while also giving you the benefits of a plant-based lifestyle. Start with one or two, get comfortable, and then expand from there.

Before you know it, you’ll realize you’re not depriving yourself—you’re discovering a whole new way to eat.