Inviting someone who has food intolerances, allergies, or dietary preferences to your home for dinner can feel intimidating. Suddenly you’re scanning recipes that ask for things like nutritional yeast or tempeh and wondering if an oven pizza is your only safe option.

Good news: it doesn’t have to be complicated. With a few simple plant proteins up your sleeve, you can create delicious, satisfying meals that everyone at your table will enjoy - even the meat eaters.

These are some of my favourite plant proteins and how I love to use them:

Tofu

Tofu is incredibly versatile, but it can be a little intimidating at first. I didn’t enjoy cooking with it when I first went vegan, but I stuck with it - I’m so glad I did. Once you know what kind to buy and how to prepare it, tofu becomes an easy go-to.

Which tofu to buy:

Silken tofu: Smooth and soft. Perfect for blending into sauces, creamy dressings, or making scrambled tofu.
Firm or extra-firm tofu: Ideal for stir-frying, grilling, baking, or air-frying. Look for brands that don’t require pressing — they’re easier to use and save time.

Top tips for cooking tofu:

Pat it dry before cooking to help it crisp up.
Marinate it for at least 30 minutes if you have the time — tofu soaks up flavours beautifully.
Before cooking coat cubes in cornflour (also gluten-free) for the best golden crust.
Try baking, sautéing, frying, grilling, or air-frying for different textures.

Favourite tofu recipes:

Tempeh

Tempeh is made from fermented soybeans and has a firmer, chewier texture than tofu. It also has a nuttier, more savoury flavour, which some people find more satisfying.

Why I like it:

No pressing required!
It holds its shape well in stir-fries, wraps, and skewers.
The fermentation gives it added nutritional benefits, including gut-friendly probiotics.

Cooking tips:

Slice thinly or cube and marinate (soy sauce, maple syrup, ginger and garlic is a great combo)
Steam before marinating to reduce bitterness (optional, but useful if you’re new to tempeh).
Grill, bake, pan-fry, or crumble into sauces.

Beans

Beans are the unsung heroes of plant protein. They’re filling, versatile, and budget-friendly, plus there are endless varieties to try: chickpeas, black beans, butter beans, kidney beans, cannellini…the list goes on.

Ways to use beans:

Blend into hummus, dips, or even brownies (yes, really).
Roast chickpeas for a crunchy snack or salad topper.
Toss into soups, stews, curries, or chilled into salads.
Try butter beans in a lemony herb dressing or a Mediterranean bean salad

Tip: Canned beans are a great shortcut. Rinse before using if you want to reduce the salt content.

Try out this simple recipe: Easy white bean salad with croutons

Lentils

Lentils aren’t to everyone’s taste, so it's worth checking in with your guests before planning your menu around them. That said, they’re a protein powerhouse and super satisfying when cooked right.

Types of lentils:

Green/brown lentils: Great for salads or shepherd’s pie-style fillings. Often available canned for speed.
Red/yellow lentils: Best for soups, dahls, and stews. They break down more and create a creamy texture.
Puy/French lentils: Keep their shape and are great in warm salads or as a meaty mince alternative.

Cooking tip: For maximum flavour, cook lentils in stock or with aromatics like garlic, onion, and spices.

Rice

On its own, rice isn’t a high-protein food, but pair it with beans, lentils, or peas and you’ve got yourself a complete protein (i.e., all nine essential amino acids in one dish).

Learn more about plant proteins here.

Why rice works:

It’s cheap, easy to prepare, and universally liked.
A great base for curries, chilli, stews, and stir-fries.
Mix things up with wild rice, brown rice, or rice noodles.

Meal idea: Vegan chilli sin carne with kidney beans and black beans and smoky spices over rice – a hit with meat-eaters and vegans alike.

Peas

Peas are another surprisingly strong source of plant protein. They’re also a complete protein and incredibly adaptable.

Easy ways to use peas:

Toss into stews, soups, or pasta for added colour and nutrition.
Stir through rice dishes or risottos.
Add to salads (use peas in place of edamame beans in this satay salad)

Bonus: They cook from frozen in minutes. Perfect for last-minute additions.

Nuts

Nuts aren’t just for snacking. They add richness, texture, and protein to all sorts of dishes.

Ways to use nuts:

Blended into sauces like peanut satay or cashew cream.
Sprinkled on salads or noodle dishes for crunch.
Baked into granolas, bars, or energy bites.
Snacked on during prep - obviously.

All nuts are not created equal when it comes to allergies, though, so always check with your guests!

Grains

Grains like quinoa, buckwheat, and farro are great sources of plant protein and fibre, some even qualify as complete proteins.

Quinoa: Light and fluffy, with a slightly nutty taste. Great in salads, bowls, or as a rice alternative.

Buckwheat: Despite the name, it’s gluten-free. Earthier in flavour. Delicious in curries, bakes, or porridge-style breakfasts.

Other grains: Bulgur wheat, couscous, freekeh, and barley all make excellent side dishes or salad bases.

Processed plant meats

There’s definitely a place for plant-based burgers, sausages, and chicken-style pieces, especially when you need something quick and familiar. But like any convenience food, they’re best enjoyed occasionally rather than every day.

Tips for using processed meat alternatives:

Pair with fresh veg, grains, or legumes to round out the meal.
Check labels if cooking for someone gluten-free or soy-free.
Great for BBQs, wraps, stir-fries, and comfort classics.

Cooking for someone with dietary needs doesn’t have to be stressful. With a little curiosity and a few staple plant proteins, you can put together something that feels generous, nourishing, and thoughtful - whether you’re hosting at home or planning menus professionally.

And who knows, you might just find a new favourite ingredient in the process.

How to cook with plant proteins (without the panic)