Some people avoid bacon due to its high fat content. While one slice of bacon has approximately three grams of fat, this can add up. Eat four slices, and you’ve consumed more than 13 grams of fat. And much of that is saturated fat, which is the kind experts tell us to avoid.
And that’s not the only reason bacon sometimes needs a substitute. Many people don’t eat meat, which warrants a need for different options.
Regardless of the reason you want a bacon substitute, there are tasty and unique options for you to try. Consider these seven interesting and tasty bacon substitutes. Who knows…you might find an alternative recipe that leads to a new favorite bacon-like dish.
1. Avocado
OK, this may sound strange. But many people have taken to replacing bacon with avocado. In fact, some families have replaced the famous BLT with the ALT.
So just why has avocado gained popularity?
Not so long ago, the many avoided avocado due to its fat content. But now, avocado has been found to have “healthy fat” and numerous nutritional qualities. This comes with excellent health benefits.
According to the George Mateljan Foundation, avocado is unique in that it can speed up carotenoid absorption. (Plus, it contains them.) Carotenoids are health boosters, but they need a little assistance when it comes to cell absorption. When the carotenoids found in leafy greens and other carotenoid-rich foods are combined with avocado, this increases carotenoid absorption. Add that to the fact that the addition of avocado can improve the conversion of certain carotenoids into vitamin A. Pretty nifty, huh?
Further, avocado has a number of health benefits. Avocado is loaded with monounsaturated fats. In fact, 68 percent of the fat found in a cup of avocado comes in this form. This makes avocado a cardiovascular powerhouse. Avocado is rich in antioxidants, and it has anti-inflammatory qualities.
2. Turkey Bacon
Some people simply don’t like to eat pork. As a result, they turn to turkey bacon.
Certain choices of turkey bacon can be lower in fat than pork bacon, and turkey bacon has noteworthy nutritional qualities. According to the SF Gate, turkey bacon contains vitamin B-12, also known as cobalamin. This vitamin is said to play a role in the formation of myelin, which is needed to pad the nerves and for nerve communication. One three-ounce serving of turkey bacon is said to contain 13 percent of the recommended daily allowance of this nutrient.
That said, the Cleveland Clinic warns that turkey bacon can be both high in fat and loaded with sodium. However, it still contains much less fat than pork bacon. The Cleveland Clinic says turkey bacon contains 14 grams of fat as opposed to the 22 grams that pork bacon contains. If you do choose turkey bacon, look for a low-sodium option. This will give you a better chance of keeping your nutrition on track.
3. Vegetarian Bacon
If you don’t mind meat substitutes, veggie bacon can be an excellent and healthy choice. It’s lower in calories than traditional bacon, making it a dieter’s dream.
Two slices of Morningstar Farms veggie bacon contain just 60 calories. In addition, this option contains just 230 milligrams of sodium. And it contains just four and a half grams of fat, which is said to be 36 percent less fat than cooked pork bacon. You can even cook it in a skillet to create the feeling of a home-cooked bacon breakfast.
That said, this option contains very little protein -- with just two grams. You may want to consider adding eggs to this choice to round out the meal's protein.
And if you don’t eat eggs, consider cottage cheese, nuts or yogurt.
4. Canadian Bacon
Ever had eggs benedict? That’s a popular dish that contains this yummy find. But just what is Canadian bacon?
When many people think of Canadian bacon, traditional bacon comes to mind. However, Canadian bacon is much different than traditional bacon. That’s because Canadian bacon is more like, well, ham.
According to TheKitchn.com, Canadian bacon is usually cut from the loin of a pig, while traditional bacon is cut from the belly. Plus, Canadian bacon is said to be leaner. It even looks different in that it doesn’t come in strip form. Instead, it’s sliced and tends to be round in shape.
Here’s the thing: The USDA says that just two slices of Canadian bacon can contain more than 500 milligrams of sodium. This may not make for a good option when it comes to low-sodium diets. And it can contain 9 percent of the recommended daily amount of cholesterol. However, you’ll also get 12 grams of protein and even a moderate amount of vitamin D, vitamin B-6 and vitamin B-12.
5. Peanut Butter
Peanut butter? Yes, you heard us right. According to Care2.com, peanut butter has actually become a bacon substitute for some. PLTs are a great substitute for the BLT. This is because crunchy peanut butter gives that “pow” moment you crave. And it’s vegan, which is a good thing for those who don’t eat meat. Plus, peanut butter keeps for a long time, meaning you won’t have to go to the store to get it.
6. Bacon Bits
Sometimes you have a craving for bacon, but you don’t want to take the time to cook. That’s where bacon bits come in handy.
If you’re feeling really lazy, you can add bacon bits to lettuce and tomato to make a sort of simple version of a BLT. Obviously, this can’t replace the real thing, but it is an option. Bacon bits can be used to spice up salads with just a few extra calories. (The average seems to be 30 calories for a tablespoon.) And if you want to avoid bacon but still get the taste, you can opt for the imitation form.
7. Tempeh Bacon
Tempeh bacon is another great bacon substitute for those looking to avoid meat. That’s why some people call it “facon.” You can even find frozen options of this substitute to alleviate time spent in the kitchen while still enjoying that perfect bacon-like meal. So go ahead, fake it. Give tempeh bacon a try.