17 Vegetarian Substitutes for Bacon You Can Eat in Recipes

1. Tempeh

Nutritional Facts: Tempeh, a traditional Indonesian soy product, is celebrated for its dense texture and slightly nutty flavor, making it an excellent bacon substitute. This plant-based protein source, made from fermented soybeans, is packed with protein, fiber, and probiotics, offering numerous health benefits. Tempeh’s fermentation process not only enhances its nutritional profile but also aids in digestion and promotes gut health.

Recipes: To mimic the umami essence of bacon, slice tempeh thinly and marinate it in a blend of soy sauce, liquid smoke, maple syrup, and spices. Then, fry or bake the slices until they achieve a crispy, savory bite. This preparation makes tempeh an ideal addition to sandwiches, salads, and breakfast dishes. For a delightful twist, try using tempeh bacon in a classic BLT or as a topping for avocado toast. Its dense structure holds up well in various culinary applications, providing a substantial and satisfying alternative to traditional bacon.

Side Effects: While tempeh is generally well-tolerated, some individuals may experience digestive discomfort due to its high fiber content. Additionally, those with soy allergies should avoid tempeh. As with any dietary addition, it’s wise to introduce tempeh gradually and consult a healthcare professional if you have any concerns.

2. Tofu

Nutritional Facts: Tofu, another soy-based product, is a versatile and nutritious option for replacing bacon. High in protein and low in fat, tofu is an excellent choice for those looking to reduce cholesterol and saturated fat in their diet. Its mild flavor allows it to absorb a variety of marinades effectively, making it a flexible ingredient in many recipes.

Recipes: To create a bacon-like texture, press out excess water from tofu and slice it thinly. Marinate the slices in a mixture of soy sauce, smoked paprika, and maple syrup. Then, pan-fry or bake the tofu until it becomes crispy. This preparation works well in breakfast dishes, BLTs, and as a topping for salads and pizzas. For a unique twist, try adding crispy tofu bacon to a Caesar salad or as a flavorful addition to a veggie burger.

Side Effects: While tofu is generally safe for most people, those with soy allergies should avoid it. Additionally, consuming tofu in moderation is recommended for individuals with thyroid issues due to its goitrogen content. As with any dietary change, it’s best to consult a healthcare professional if you have specific health concerns.

7. Carrots

Nutritional Facts: Carrots are rich in beta-carotene, which the body converts into vitamin A. They are also a good source of fiber, vitamin K, potassium, and antioxidants. Carrots support eye health, boost the immune system, and promote healthy skin.

Recipes: To make carrot bacon, slice carrots thinly using a mandoline or vegetable peeler. Marinate the slices in a mixture of soy sauce, maple syrup, smoked paprika, and a bit of olive oil. Lay the slices on a baking sheet lined with parchment paper and bake at 350°F (175°C) for about 15-20 minutes, turning halfway through, until they are crispy. Carrot bacon adds a sweet and smoky crunch to salads, sandwiches, and breakfast dishes.

Side Effects: Carrots are generally safe for most people. However, consuming large quantities can lead to carotenemia, a condition where the skin turns yellow-orange due to high levels of beta-carotene. This condition is harmless and reversible.

8. Rice Paper

Nutritional Facts: Rice paper is low in calories and fat, making it a healthy option for those looking to reduce their intake of high-fat foods. It is gluten-free and can be a good source of carbohydrates, providing energy.

Recipes: To make rice paper bacon, cut rice paper sheets into strips. Briefly soak the strips in water to soften them. Brush each strip with a mixture of soy sauce, maple syrup, smoked paprika, and a little olive oil. Lay the strips on a baking sheet lined with parchment paper and bake at 375°F (190°C) for about 7-10 minutes, or until they are crispy. Rice paper bacon can be used as a topping for soups, salads, and sandwiches, offering a crunchy, smoky flavor.

Side Effects: Rice paper is generally safe and well-tolerated by most people. However, those with rice allergies should avoid consuming rice paper.

9. Jackfruit

Nutritional Facts: Jackfruit is a nutrient-rich fruit, providing a good source of dietary fiber, vitamins A and C, potassium, and antioxidants. It supports digestive health, boosts the immune system, and helps maintain healthy skin.

Recipes: To make jackfruit bacon, start with young, unripe jackfruit, which has a neutral taste and a meaty texture. Shred the jackfruit and marinate it in a blend of soy sauce, liquid smoke, maple syrup, and smoked paprika. Spread the marinated jackfruit on a baking sheet and bake at 375°F (190°C) for about 25-30 minutes, or until crispy, stirring occasionally. Jackfruit bacon is perfect for adding to sandwiches, and breakfast dishes, and as a topping for salads and pizzas, providing a chewy, smoky flavor.

Side Effects: Jackfruit is generally safe for most people but can cause allergic reactions in some individuals, particularly those with allergies to birch pollen or latex. It’s always best to try a small amount first if you have known allergies.

10. Zucchini

Nutritional Facts: Zucchini is low in calories and rich in vitamins A and C, potassium, and manganese. It also provides antioxidants and fiber, promoting digestive health, reducing inflammation, and supporting overall health.

Recipes: To make zucchini bacon, slice zucchini thinly using a mandoline. Marinate the slices in a mixture of soy sauce, liquid smoke, maple syrup, and a touch of olive oil. Lay the slices on a baking sheet lined with parchment paper and bake at 350°F (175°C) for about 15-20 minutes, flipping halfway through, until they become crispy. Zucchini bacon adds a light, crispy element to salads, sandwiches, and breakfast dishes, offering a healthy and flavorful alternative to traditional bacon.

Side Effects: Zucchini is generally safe for consumption with no major side effects. However, eating very large amounts may cause digestive discomfort due to its fiber content.

11. Sweet Potatoes

Nutritional Facts: Sweet potatoes are a rich source of vitamins A and C, manganese, fiber, and antioxidants. They promote eye health, boost the immune system, and support healthy digestion.

Recipes: To make sweet potato bacon, start by thinly slicing sweet potatoes using a mandoline. Marinate the slices in a mixture of soy sauce, maple syrup, smoked paprika, and a little olive oil. Arrange the slices on a baking sheet lined with parchment paper and bake at 375°F (190°C) for 20-25 minutes, flipping halfway through, until they become crispy. Sweet potato bacon can be used to add a sweet and smoky flavor to salads, sandwiches, and breakfast dishes, and as a garnish for soups and stews.

Side Effects: Sweet potatoes are generally safe to consume but may cause digestive discomfort in some individuals if eaten in large quantities due to their high fiber content.

12. Liquid Smoke

Nutritional Facts: Liquid smoke is a flavoring agent made by condensing smoke from burning wood. It contains no significant nutrients but adds a smoky flavor to dishes without the need for actual smoking.

Recipes: Liquid smoke can be used to impart a smoky bacon flavor to a variety of plant-based ingredients. Combine it with soy sauce, maple syrup, and spices to create a marinade for items like tofu, tempeh, mushrooms, or vegetables. For instance, marinate thinly sliced tofu or tempeh in a mix of liquid smoke, soy sauce, maple syrup, and smoked paprika, then bake or pan-fry until crispy. This method infuses a smoky, savory taste, replicating the flavor of bacon. Liquid smoke can also enhance soups, stews, sauces, and marinades, providing a convenient way to enjoy a smoky essence in vegetarian and vegan recipes.

Side Effects: Liquid smoke is safe for most people when used in moderate amounts. However, it is highly concentrated, so a small amount goes a long way. Excessive use may overpower the flavors of your dish and could potentially lead to gastrointestinal discomfort in sensitive individuals.

13. Smoked Paprika

Nutritional Facts: Smoked paprika is made from dried and smoked red peppers, offering a rich, smoky flavor to dishes. It contains vitamins A, E, and K, as well as antioxidants like capsanthin and zeaxanthin.

Recipes: Smoked paprika can be used to impart a bacon-like taste to vegetarian dishes. Incorporate it into marinades for tofu, tempeh, or vegetables to infuse a smoky, savory essence. Combine smoked paprika with other ingredients such as soy sauce, maple syrup, garlic powder, and onion powder to create a flavorful marinade. This spice can also be sprinkled on roasted vegetables, added to soups, stews, or chili, or used to season vegan bacon alternatives. Its versatility and depth of flavor make it an essential ingredient for adding a bacon-like taste to meatless dishes.

Side Effects: Smoked paprika is generally safe for consumption but may cause allergic reactions in individuals sensitive to peppers. It is also high in capsaicin, which can cause irritation or digestive discomfort in some people when consumed in large amounts.

14. Smoked Salt

Nutritional Facts: Smoked salt is sea salt that has been smoked over wood fires, absorbing the flavors and aromas of the smoke. While it does not offer significant nutritional benefits, it adds a smoky flavor to dishes without the need for actual smoking.

Recipes: Smoked salt can add a bacon-like flavor to vegetarian dishes when sprinkled on ingredients like tofu, tempeh, or vegetables. Use it to season marinades, rubs, or sauces for plant-based bacon alternatives. Sprinkle smoked salt on roasted vegetables, salads, or avocado toast for a savory, smoky taste. This versatile ingredient can also be used as a finishing touch for soups, stews, or grilled dishes to enhance their flavor profile with a hint of smokiness.

Side Effects: Smoked salt is generally safe for consumption but should be used in moderation, as excessive salt intake can contribute to high blood pressure and other health issues. It may also contain trace amounts of carcinogenic compounds formed during the smoking process, although the risk is minimal when consumed in typical amounts.