Meat free food is suddenly all the rage but are vegan sausage rolls REALLY any healthier

Waitrose Fishless Fingers

£3.19 for a pack of six, waitrose.com

NUTRITION

Calories 211 Fat 12.2g (saturates 1.7g)

Sugars 0.7g

Protein 11.3g

Salt 0.62g

Instead of fish, the Fishless Fingers are made with flavoured tofu. We compared them to Essential Waitrose Fish Fingers – both are breaded but the vegan version contains seaweed in the coating. The Fishless Fingers provide as much good quality protein from the tofu as standard fish fingers – and they’re higher in protein

VERDICT

Instead of fish, the Fishless Fingers are made with flavoured tofu. We compared them to Essential Waitrose Fish Fingers – both are breaded but the vegan version contains seaweed in the coating. The Fishless Fingers provide as much good quality protein from the tofu as standard fish fingers, and they’re higher in fibre. But they’re higher too in calories and saturated fat, found naturally in tofu, as well as marginally higher in added salt. White fish is one of the few good sources of iodine, needed for thyroid function, and you won’t get this from the vegan fish finger.

TASTE TEST

Few things are as comforting as a fishfinger sandwich – and does the Fishless version deliver on that front? Yes. The crispy coating makes a great foil to a couple of slices of soft, chewy sourdough. Tofu is firmer than cod, but the seaweed gives a nice fishy flavour. Smothered in Waitrose Vegan Tartar Sauce they hit the spot.

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The Vegan Magnum Classic, pictured, is bite for bite more fattening than the ordinary product

The Vegan Magnum Classic, pictured, is bite for bite more fattening than the ordinary product

Vegan Magnum Classic

£3.89 for three, ocado.com

NUTRITION Calories234 Fat14g (saturates 9.9g)

Sugars20g

Protein1.1g

Salt0.08g

VERDICT

Skimmed milk used in the Magnum Classic has been replaced with pea protein in the vegan version to give a creamy texture ice cream. Coconut oil and extra cocoa butter are used in lieu of dairy in the chocolate coating. You’ll get slightly fewer calories and a little less saturated fat – linked with raised cholesterol – in the vegan Magnum, but bite for bite it’s more fattening as it’s a smaller product. Both contain five teaspoons of sugar per stick.

TASTE TEST

It’s pretty much impossible to know you’re eating vegan ice cream as it’s as sweet and rich (too rich for some of our testers) as the real thing. The vegan chocolate is also super-sweet, but Magnum fans will no doubt enjoy this too.

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The Greggs Vegan Sausage Roll, pictured, received a taste-test rating of 4/5

The Greggs Vegan Sausage Roll, pictured, received a taste-test rating of 4/5

Greggs Vegan Sausage Roll

£1 each, greggs.co.uk

NUTRITION

Calories311

Fat19g (saturates 9.3g)

Sugars0.8g

Protein12g

Salt1.9g

VERDICT

The sausage meat is replaced with Quorn, a fungus grown in fermentation tanks that’s a good source of protein. It’s higher in hunger-curbing protein than the real sausage version – which perhaps says more about the quality of the meat than anything – but it’s also higher in salt, containing nearly a third of your daily limit. The vegan sausage roll is lower in saturated fat, but still contains nearly half your recommended daily limit as pastry, the common feature in both products, is a big supplier of unhealthy fat.

TASTE TEST

Meat-eaters in the office declared the vegan sausage roll ‘really good’. The pastry is flaky, the filling satisfyingly firm. It was drier and less oily than the real thing, which could be another positive, depending on your tastes. A triumph.

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The M&S Plant Kitchen Lasagne, pictured, is not very good taste wise but is lower in fat

The M&S Plant Kitchen Lasagne, pictured, is not very good taste wise but is lower in fat

M&S plant kitchen lasagne

£3.50 for 400g for a pack of six, marksandspencer.com

NUTRITION

Calories372

Fat7.6g (saturates 1.2g)

Sugars13.6g

Protein21.2g

Salt1.7g

VERDICT

Minced beef has been swapped for soya mince in the vegan version, and the creamy, cheesy pasta sauce is a soya bechamel. This swap gives big calorie savings compared to the standard M&S lasagne al forno – you get 270 less with a portion of the vegan version. The saturated fat is slashed from 19.7g (nearly all of the daily recommended maximum) to 1.2g and the vegan lasagne counts as one of your five a day, too. Levels of protein are lower in the vegan dish, but still good at 21g, just over 40 per cent of your daily recommendation.

TASTE TEST

Ready-made lasagne is often reminiscent of airline food: cloying and bland, yet over-seasoned. But the Plant Kitchen (quite a misleading label, given how synthetic it tastes) dish is truly dismal. It may be better for you, on paper at least, but the vegan ‘mince’ is rubbery and flavourless while the pasta is gloopy. Wouldn’t a vegetable bake be a nicer option?

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VBITES cheatin’ ham style slices

Instead of cured pork, vegan 'ham' is made from soy and wheat proteins, starch, water, palm oil and flavourings

Instead of cured pork, vegan ‘ham’ is made from soy and wheat proteins, starch, water, palm oil and flavourings

£1.89 for 100g ocado.com

NUTRITION

Calories234

Fat14g (saturates 4.8g)

Sugars0.6g

Protein22.5g

Salt1.7g

VERDICT

Instead of cured pork, the vegan ‘ham’ is made with soy and wheat proteins, starch, water, palm oil and flavourings. The vegan version has twice as many calories, and more than three times as much saturated fat. It is a little less salty than the meaty ham, but both are high in this blood pressure-raiser. When you’re only having a couple of thin slices in a sandwich, real ham is a better bet overall, especially if you add some Vitamin C-rich watercress or baby spinach, which helps offset damage from the nitrite preservatives in nearly all processed meats.

TASTE TEST

These tasted like Frazzles crisps – with the same fake bacon flavour. Texture-wise, they were reminiscent of Spam. These would never be mistaken for real ham, but would make a decent vegan BLT sandwich.

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We compared vegan ravioli to Waitrose Spinach and ricottta ravioli 

We compared vegan ravioli to Waitrose Spinach and ricottta ravioli 

Waitrose vegan spinach ravioli

£2.39 for 250g, waitrose.com

NUTRITION

Calories249

Fat4.8g (saturates, 3.8g)

Sugars1.7g

Protein7.2g

Salt 0.75g

VERDICT

We compared the vegan ravioli to Waitrose spinach and ricotta ravioli. The dairy content found in the normal version is replaced with coconut oil, potato starch and ground sunflower seeds –probably there to mimic a ricotta texture. The calories and saturated fat are slightly lower in the vegan version but saturated fat in dairy products isn’t thought to be linked with heart disease anyway. The standard ravioli is twice as high in protein, which will likely make this version more satiating.

TASTE TEST

We followed the cooking instructions but found the vegan pasta a little mushy compared to non-vegan versions. The filling was blander but both were enhanced by a dab of butter, a splash of olive oil and some seasoning. Not amazing, but not awful for a quick supper.

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In the vegan nuggets, chicken is replaced with a soya protein. When compared to Birds Eye Wholegrain Chicken Nuggets, the closest ‘real’ version, they are almost identical in calories, protein and saturated fat. Despite having a wholegrain coating, the poultry is lower in fibre content, as soya is such a good fibre source. The vegan nuggets are higher in salt

In the vegan nuggets, chicken is replaced with a soya protein. When compared to Birds Eye Wholegrain Chicken Nuggets, the closest ‘real’ version, they are almost identical in calories, protein and saturated fat. Despite having a wholegrain coating, the poultry is lower in fibre content, as soya is such a good fibre source. The vegan nuggets are higher in salt

The Vegetarian Butcher No Chicken Nuggets

£2.89 for 180g, waitrose.com

NUTRITION

Calories242

Fat12g (saturates 1.1g)

Sugars1.2g

Protein15g

Salt 1.5g

VERDICT

In the vegan nuggets, chicken is replaced with a soya protein. When compared to Birds Eye Wholegrain Chicken Nuggets, the closest ‘real’ version, they are almost identical in calories, protein and saturated fat. Despite having a wholegrain coating, the poultry is lower in fibre content, as soya is such a good fibre source. The vegan nuggets are higher in salt.

TASTE TEST

On opening, these smelt just like chicken nuggets but because they had to be shallow-fried to cook, they came out tasting really greasy and very salty. The crispy coating is made from cornflakes and added a nice crunch, and the ‘chicken’ felt similar to the real thing texture-wise. For anyone who’s hankering for a real chicken nugget, these are a good alternative.

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The Vegan Mayonnaise is made without eggs, but contains maize starch instead, which may replace the role of eggs in helping keep the watery and oily parts from separating

The Vegan Mayonnaise is made without eggs, but contains maize starch instead, which may replace the role of eggs in helping keep the watery and oily parts from separating

Hellmann’s Vegan Mayonnaise

£2.15 for 270g, tesco.com

NUTRITION

Calories98

Fat11g (saturates 0.8g)

Sugarstrace

Proteintrace

Salt 0.22g

VERDICT

The Vegan Mayonnaise is made without eggs, but contains maize starch instead, which may replace the role of eggs in helping keep the watery and oily parts from separating. When compared to Hellmann’s Real Mayonnaise, both have over 70 per cent rapeseed oil (high in heart-friendly monounsaturated fats), are low in sugar, and have similarly low protein. There’s not much to call nutritionally between these two, but if you’re looking to save calories the vegan mayo doesn’t come in a reduced-fat version.

TASTE TEST

Side by side you can tell there’s a difference – the Real Mayonnaise is richer and more flavourful, thanks to the egg content. But in a potato salad or sandwich, you’d never know you were eating vegan mayo unless you were told.

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The closest cousin to the Giardiniera Vegan is the Pizza Express Margherita: both have a wheat flour base and tomato topping, but the vegan version is topped with dairy-free mozzarella (made with coconut oil, starch and flavouring), and a lot less of it

The closest cousin to the Giardiniera Vegan is the Pizza Express Margherita: both have a wheat flour base and tomato topping, but the vegan version is topped with dairy-free mozzarella (made with coconut oil, starch and flavouring), and a lot less of it

Pizza Express Giardiniera Vegan Pizza 

£5 for 272g, tesco.com

NUTRITION

Calories536

Fat14.8g (saturates 7.8g)

Sugars8.2g

Protein17.2g

Salt2.2g

VERDICT

The closest cousin to the Giardiniera Vegan is the Pizza Express Margherita: both have a wheat flour base and tomato topping, but the vegan version is topped with dairy-free mozzarella (made with coconut oil, starch and flavouring), and a lot less of it. This shaves 100 calories. Vegetable toppings (artichoke, spinach, mushroom and onion) mean it’s higher in fibre (5.4g versus 3.6g in the Margherita). The vegan is slightly higher in salt, but still a better choice.

TASTE TEST

Another one that won over the meat-eaters. A generous amount of fresh, tasty topping and a crispy base combined to make a pizza that was rather moreish. Even the ‘fake’ mozzarella passed muster.

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The lamb mince is replaced by lentils and extra vegetables, while rice milk rather than dairy is added to the potato mash topping

The lamb mince is replaced by lentils and extra vegetables, while rice milk rather than dairy is added to the potato mash topping

The Happy Pear Shepherdless Pie

£4.50 for 400g, waitrose.com

NUTRITION

Calories292 Fat9.6g (saturates 1.44g)

Sugars7.2g

Protein6.8g

Salt2.72g

VERDICT

The lamb mince is replaced by lentils and extra vegetables, while rice milk rather than dairy is added to the potato mash topping. Counting as at least two of your five a day and with a lower saturated-fat content (seven per cent of your daily limit, compared with nearly 50 per cent in the Waitrose Shepherd’s Pie, which we compared it to), the vegan pie is the health winner, though the low protein is a potential concern given it’s a main meal. Vegans will need to eat something with higher protein content, such as Quorn or tofu, at another meal during the day.

TASTE TEST

This divided critics – there’s ‘a lot of top, and not a lot of bottom’ which some felt cheated by, but mashed (smashed?) potato fans loved. The flavour was slightly school dinner-ish. Nothing like real shepherd’s pie, either

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