Vegan alternatives to tuna

Tuna’s role in cooking is twofold: it provides a firm, flaky protein structure and a distinct savoury, briny flavour that comes from its natural oils and salt content. A direct plant-based substitute is not obvious because no single vegetable mimics both the texture and the umami-rich taste. The challenge is to replicate the mouthfeel of cooked or canned tuna while delivering a similar savoury punch, which requires a combination of ingredients rather than a one-to-one swap.

The main plant-based options are chickpeas, young jackfruit, and commercial products made from soy or pea protein. Chickpeas mash into a flaky, firm texture but lack brininess; jackfruit shreds to resemble tuna flakes but needs seasoning. Commercial alternatives often include seaweed for ocean flavour and oils for richness. Price-wise, homemade versions are cheaper, while store-bought can cost more than canned tuna. Environmentally, all plant-based options have a significantly lower carbon and water footprint than wild-caught or farmed tuna.

To make a convincing tuna substitute, start with canned chickpeas or young jackfruit, mash or shred them, then season generously with nori flakes, soy sauce, lemon juice, and a touch of olive oil. For a creamy tuna salad, add vegan mayonnaise and diced celery. The result works well in sandwiches, salads, or on crackers, but it will not fool anyone expecting raw tuna in sushi. Accept that the texture is softer and the flavour is milder; the trade-off is a lighter, more sustainable meal.