But are they healthier than the real thing?
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Whether you’re vegetarian, vegan, or following other plant-based dietary restrictions, you might be looking for an alternative to the classic, beef-based ballpark hot dogs. (I mean, what’s summer without cooking some links on the grill?) That’s where vegetarian hot dogs come in: They’re a delicious dupe for real meat and they look just like the real thing.
But first, why has swapping out traditional meats for vegetarian-friendly options become so popular as of late? “People are understanding that too much processed meats are not great for our general health,” explains Marissa Meshlaum, RDN, who runs MPM Nutrition in New York. “Processed meats have been linked to cancer, heart disease, and diabetes risk.” Got that down?
That said, here’s the other reason people are reducing meat in their diets: “It is now pretty well understood that meat is a very unsustainable protein source as it’s currently produced, so more people are looking to find alternatives to incorporate into their daily lives, well beyond just a meatless Monday,” Meshlaum explains.
But while it’s great that the population is becoming more aware of these health and environmental-related issues, it’s also important to note that just because it’s a meat alternative doesn’t mean it’s *good* for you—many are not as “healthy” as one might assume, explains Keri Gans, RDN, whose practice is based in New York.
Some vegetarian hot dogs are just as processed as regular meats. “However, many brands do include fiber, which may help lower cholesterol levels, alleviate constipation, and maintain blood sugar control,” Gans explains. As far as health benefits go, nothing can replace eating actual fruits, veggies, legumes, and whole grains, even if you’re technically following a plant-based routine, Gans says.
Now that you’re all up-to-date on the ins and outs of vegetarian hot dogs, let’s get a little bit more specific. Keep reading for the 10 best vegetarian hot dogs to add to your shopping list this week. It’s time to enjoy all the deliciousness that throwing these on the grill has to offer.
Tasting both savory and sweet, these Apple Jack Sausages are made from real jackfruit, Meshlaum explains. In each link, you'll find crunchy bites of yummy apple and the texture of your classic hot dog. Plus, they pack a whopping 7 grams of fiber per serving!
Per hot dog: 140 cal, 9 g fat (5 g sat), 500 mg sodium, 14 g carbs, 7 g fiber, 5 g sugar, 5 g protein
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Upton's Naturals Updog Vegan Hot Dog
$6 at Instacart
Vegans and vegetarians will love this RD-approved pick that’s made of seitan and contains 20 grams (!) of protein. It also has an authentic texture: not too firm, not too soft. Juuust right.
Per hot dog: 170 cal, 7 g fat (0.5 g sat), 710 mg sodium, 8 g carbs, 1 g fiber, 0 g sugar, 20 g protein
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Beyond Meat Original Brat Plant-Based Sausages
$9 at Instacart
A cousin of the Beyond Burger is the meatless Beyond Sausage. Meshlaum recommends adding these links to your plant-based repertoire. The main sources of protein are pea protein and fava bean protein. You won't find soy or gluten in these links either.
Per link: 190 cal, 12 g fat (5 g sat), 500 mg sodium, 5 g carbs, 3 g fiber, 0 g sugar, 16 g protein
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Tofurky Plant-Based Jumbo Hot Dogs
$4 at Instacart
Tofurky dogs are the real deal when it comes to plant-based hot dog options. There's no meat, but each hot dog has 18 grams of protein, thanks to pea protein. (Which, FYI, is a lot for a classic plant-based dog!)
Per hot dog: 180 cal, 9 g fat (1 g sat), 630 mg sodium, 7 g carbs, 2 g fiber, 2 g sugar, 18 g protein
With just one gram of net carbs (total carbs minus fiber), Field Roast's large links are great for anyone watching their carb intake, says Ontario-based dietitian Susan Macfarlane, RD. (They get their protein from—interestingly enough—wheat gluten.)
However, since these links are also high in sodium, you’ll want to watch your salt for the rest of the day after enjoying one.
Per hot dog: 190 calories, 10 g fat (2.5 g sat), 540 mg sodium, 7 g carbs, 6 g fiber, 1g sugar, 20 g protein
Looking for a nostalgic nosh without the animal protein? Snag these Morning Star Veggie Corn Dogs and you'll find yourself transported to your favorite childhood amusem*nt park. (Funnel cake not included—sigh.) Added bonus: They're easy to find at your local grocer or while doing your shopping online.
Keep in mind, however, these corn dogs *do* have a longer ingredient list (that includes added sugar), so consider them a once-in-a-while treat.
Per corn dog: 140 calories, 2.5 g fat (0 g sat), 480 mg sodium, 24 g carbs, 1 g fiber, 7 g sugar, 6 g protein
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Made with textured soybean and wheat proteins. these dogs are the lowest in calories of the bunch, though they also pack zero fiber. Consider giving veggie dogs a nutritional boost by pairing 'em with a whole-grain bun and topping with gut-healthy sauerkraut, Gan suggests. Yum!
Per hot dog: 45 calories, 1 g fat (0 g sat), 360 mg sodium, 6 g carbs, 0 g fiber, 2 g sugar, 3.5 g protein
To score 14 grams of protein, plus 12 percent of your daily iron needs, combine two dogs in a meal, recommends Macfarlane. And yep, these hot dogs are lower in sodium than typically expected with plant-based options, Gans explains.
Lightlife's veggie hot dogs get their protein from soy and pea protein isolate, and their traditional hot dog flavor from natural flavors like garlic.
Per link: 50 calories, 2 g fat (0 g sat), 330 mg sodium, 2 g carbs, 1 g fiber, 0 g sugar, 7 g protein
Made from vegetables and soy grain protein, these hot dogs are big in size *and* have 11 grams of protein per link. Plus, they're deliciously seasoned with spices like garlic and onion powder.
Per link: 110 calories, 6 g fat (1 g sat), 220 mg sodium, 3 g carbs, 2 g fiber, 1 g sugar, 11 g protein
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Want to swap the traditional hot dog for something with a bit of spice? Try these vegan smoked apple sausages sandwiched at your next backyard get together.
Made with wheat gluten for a protein boost, these veggie sausages do pack a bit of added sugar and are on the higher side in sodium when compared to other options. So, keep it to one and balance it out with a healthy barbecue side dish.
Per link: 220 calories, 8 g fat (>1 g sat), 560 mg sodium, 16 g carbs, 0 g fiber, 4 g sugar, 23 g protein
Jessica Migala
Jessica Migala is a health writer specializing in general wellness, fitness, nutrition, and skincare, with work published in Women’s Health, Glamour, Health, Men’s Health, and more. She is based in the Chicago suburbs and is a mom to two little boys and rambunctious rescue pup.
