Nut-Free Vegan Meat Recipe


This recipe is a variation on our vegan meat recipe that we concocted on request for those with tree nut allergies. This recipe replaces walnuts with super nutritious steel cut oats and rolled oats for a nut-free meatless meat. This recipe is high in iron, manganese, riboflavin, selenium, very high in vitamin B6 and it has no cholesterol.

This base recipe, just like the original, can be adapted and made into vegan taco meat, vegan meat sauce for spaghetti or lasagna, or vegetarian burgers, meatloaf and meatballs (See The BEST Vegan Meat for Tacos, Meatloaf, Lasagna and more…) or just about anything else you would ordinarily use ground beef or ground meat for.

Nut-Free Vegan Meat Recipe

nutrition-facts-nut-free-vegan-meatMakes about 3 cups finished “meat” or 4 servings
Approximately 248 calories per serving 


2 Tbs grapeseed, avocado or other neutral vegetable oil, divided

1 large red onion, approximately 2 cups, diced into small dice

16 oz mushrooms, diced into small dice

2 Tbs Earth Balance or other vegetarian butter substitute

3 Tbs (or to taste) fresh garlic, minced

1 cup quick cook steel cut oats

1/2 cup rolled oats, chopped fine

2 tsp salt, divided


This part of the recipe is exactly the same as our original vegan meat recipe.

Heat a large skillet (I like my T-Fal 12″ induction ready saute pan for this) to medium heat and add 1 TBs oil to pan. Add all the red onion and half the salt and sauté the onions until translucent. Add mushrooms to pan and the other teaspoon of salt and stir to combine. Cook for approximately 10 minutes, stirring occasionally or until mushrooms have lost their moisture and the onions have cooked down.

Add the steel cut oats and stir to combine. Add the rolled oats and cook for another 5 minutes, seasoning with salt and pepper.  nut-free-vegan-meat-recipe-003

That’s it for the base! We used it for tacos and tostadas and it was just as good as the original meatless meat for tacos!

If you’d like to adapt this nut free vegan meat base recipe to use for any recipe calling for ground beef including tacos, tostadas, taquitos and more (like we did for the photos above!) check out the companion article: The BEST Vegan Meat.






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