Bacon is a favorite food for many, but its high fat content can be a concern for those looking to improve their health and lose weight. Fortunately, there are plenty of healthy bacon alternatives that offer great taste without the guilt.
It's hard to beat the smell of bacon. The taste of bacon is pretty great too. I find that crispy bacon really tastes great by itself or on a sandwich. However, it's not at all good for you. There are no real health benefits to it. People tend to think of bacon as a fresh cut of meat, like a pork chop or a steak. It’s not. It starts out as pork belly. Then it goes through heavy processing: curing, smoking, or salting. This makes the finished product more like hot dogs and lunch meats. It's highly processed.
According to the American Cancer Society, via WebMD, pork belly is considered a red meat (and a processed red meat). This statement is backed up by the USDA. Because bacon is technically a red meat, a processed meat, and is usually eaten with other high-fatty foods, it is linked to heart disease, cancer risk, & high blood pressure.
In addition, the World Health Organization's Agency for Research on Cancer announced (back in 2015) that processed meat is “carcinogenic to humans". That means it can adversely affect your health.
Healthier Alternatives to Bacon
From turkey bacon to mushroom bacon, discover plenty of delicious and nutritious alternatives to traditional bacon products that you should consider trying. Here are a few good options that can satisfy your bacon cravings while helping you stay on track with your fitness goals.
Turkey Bacon
Turkey bacon is an excellent substitute for traditional bacon. You will often see turkey bacon offered next to traditional pork bacon in grocery stores. It brings a unique flavor to the table while being a delicious and much healthier alternative. You can fry turkey bacon in a frying pan, use it as bacon bits, serve it with breakfast, put on sandwiches, etc.
Turkey bacon is made from chopped-up turkey that's been reformed into strips resembling traditional bacon. It's sold pre-packaged in bacon-like strips. It's typically seasoned with the traditional smoked flavoring used in regular bacon, and sometimes even a bit of sweet maple. While it may not be as crispy as pork bacon, it provides a savory, satisfying flavor that's perfect for breakfast or as a topping for salads and sandwiches.
Nutritional Benefits of Turkey Bacon
In comparison to regular bacon, turkey bacon is a healthier option. It contains less fat and fewer calories, making it an ideal choice if you're trying to cut back. However, it usually contains higher levels of sodium. The overall fat content in a slice of turkey bacon is lower than regular pork bacon – 14 grams vs. 22 grams of protein. The level of saturated fat is still high, however, with 4 grams vs. 8 grams of fat, respectively. Turkey has about 2 grams less protein per slice than pork bacon.
In terms of nutrition, a serving of turkey bacon generally contains about half the calories and fat of regular bacon while offering a good amount of protein. This makes it a great option for those looking to reduce their calorie and fat intake without sacrificing high-protein food.
How to Cook and Use Turkey Bacon
Turkey bacon is often cooked similarly to regular bacon in a skillet or oven. Since it doesn’t produce as much grease as pork bacon, you may need to add a bit of oil to the pan to prevent it from sticking. To get the maximum flavor from your turkey bacon, consider cooking it until it's well done yet still a bit chewy. This will provide the most satisfying texture and flavor.
Tempeh Bacon
If you're interested in a plant-based healthy alternative to bacon, consider trying tempeh bacon.
Tempeh, a traditional Indonesian product made from fermented soybeans, can be transformed into an excellent bacon substitute. When thinly sliced and marinated with liquid smoke, soy sauce, and a touch of maple syrup, tempeh takes on a smoky, savory, slightly sweet taste that mimics the flavor profile of traditional bacon.
Nutritional Benefits of Tempeh Bacon
Compared to traditional bacon, tempeh bacon is a far healthier choice. It's high in protein and fiber and contains beneficial probiotics from the fermentation process. In contrast to bacon, tempeh contains zero cholesterol. However, due to the soy sauce and liquid smoke used in the marinade, it can be relatively high in sodium, so consume it in moderation.
Cooking and Usage Tips for Tempeh Bacon
Tempeh bacon can be cooked either in a skillet or an oven. A key tip is to slice the tempeh very thinly to allow the marinade to fully penetrate and give the tempeh that smoky, savory flavor. Cook until crispy on the edges, but avoid burning.
Coconut Bacon
If you fancy a bacon substitute with a tropical twist, consider coconut bacon. Made from unsweetened coconut flakes marinated in tamari, liquid smoke, and a pinch of sweetener, coconut bacon is a crunchy, smoky, and slightly sweet snack that offers a unique flavor profile.
Nutritional Benefits of Coconut Bacon
Although coconut bacon is higher in fats compared to traditional bacon, these fats are mostly saturated and beneficial medium-chain triglycerides (MCTs). It's also low in sodium and a good source of dietary fiber. However, do remember to enjoy coconut bacon in moderation due to its high calorie content.
Cooking and Usage Tips for Coconut Bacon
To prepare coconut bacon, spread marinated coconut flakes on a baking sheet and bake until crispy. Be sure to stir occasionally to prevent burning. Coconut bacon is a great addition to salads and sandwiches, and it can even be used as a vegan topping for baked goods.
Mushroom Bacon
Another plant-based alternative is mushroom bacon, made from thinly sliced and roasted mushrooms marinated in a smoky and savory marinade.
Nutritional Benefits of Mushroom Bacon
Mushrooms are low in calories and fat, high in fiber, and has a range of vitamins and minerals. In contrast to traditional bacon, mushroom bacon has zero cholesterol and a lower sodium content.
Cooking and Usage Tips for Mushroom Bacon
You can use a variety of mushrooms to make mushroom bacon, but large portobello or shiitake mushrooms work best. Simply slice, marinate, and bake until perfectly crispy. Mushroom bacon is a versatile alternative that can be used in salads, sandwiches, or even pastas.
Seitan Bacon
Made from wheat gluten, seitan bacon is a high-protein vegan option that mimics the chewy texture of traditional bacon when prepared correctly.
Nutritional Benefits of Seitan Bacon
Seitan is a great source of protein and is low in fat. However, it's also high in gluten, so it's not suitable for those with gluten sensitivities.
Cooking and Usage Tips for Seitan Bacon
Seitan bacon can be made by mixing vital wheat gluten with a variety of spices and smoky flavorings and then baking until it achieves the right texture. It can be used in sandwiches or served alongside a vegan breakfast spread.
Eggplant Bacon
Eggplant bacon, made from thinly sliced eggplant marinated in a smoky-sweet mixture, is another great plant-based alternative.
Nutritional Benefits of Eggplant Bacon
Eggplants are low in calories and high in fiber, making them an excellent choice for those watching their weight. They also provide a variety of nutrients and antioxidants.
Cooking and Usage Tips for Eggplant Bacon
Eggplant bacon is typically prepared by thinly slicing eggplant, marinating it, and then baking until crispy. It's a versatile option that can be used in salads, sandwiches, or as an accompaniment to main dishes.
Duck Bacon
For those who still prefer meat but want a healthier alternative, duck bacon is a flavorful option.
Nutritional Benefits of Duck Bacon
Duck bacon, made from duck breast, is leaner than traditional bacon and provides a high amount of protein. However, it's higher in fat than turkey bacon, so portion control is important.
Cooking and Usage Tips for Duck Bacon
Duck bacon can be cooked in a skillet until crispy, just like pork bacon. It's a unique twist on breakfast bacon and can also be used in sandwiches or chopped and added to salads.
Which Bacon Alternative Will You Try First?
There’s a surprisingly large variety of healthy bacon alternatives that prove you don't have to give up the flavor of bacon to maintain a healthier diet. Whether you're reducing your meat intake, looking to lower your saturated fat and sodium, or just searching for novel flavors, one or more of these bacon substitutes is sure to hit the mark. Give them a try, and you might just find your new favorite breakfast addition.
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