⏱ 60 min total

Vegan Ground "Meat

Name: Vegan Ground "Meat
Prep time: 5 min
Cook time: 55 min
Total time: 60 min
Yield: 1 serving
Ingredients: ¼ head medium Cauliflower; ¼ cup, chopped English walnuts; 2 ½ tbsp Tomato paste; ¼ tbsp Tamari soy sauce; ¼ tsp Paprika; ¼ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¹⁄₁₆ tsp Crushed red pepper flakes; 1 leaf outer Romaine lettuce

Per 1 serving · 251 g · 9 ingredients

Calories

270

14%
of a 2,000 cal day

Protein
9.9g
13% of calories
Carbs
20g
27% of calories
Fat
20g
60% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan Ground "Meat (251 g) has 270 calories, with 9.9 g of protein, 20 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (60% of calories). It is high in dietary fiber (26% DV), Vitamin C (90% DV) and Vitamin K (48% DV). Keep an eye on sodium, which provides 39% of the daily value.

Per 100 g

108cal

low energy density

Protein per 100 cal

3.7g

Net carbs

13g

carbs minus fiber

Fiber

7.3g

8.9 g sugar

High in

20%+ of the daily value

Dietary fiber26%
Vitamin C90%
Vitamin K48%
Vitamin B641%
Folate (B9)39%
Pantothenic acid26%

Good source of

10–19% of the daily value

Vitamin A18%
Vitamin E15%
Thiamine19%
Riboflavin (B2)17%
Niacin16%
Choline18%

Watch

20%+ of the daily value

Sodium39%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 55 min

1
Line a baking tray with nonstick or parchment paper and set aside. Preheat oven to 350 ° F.
2
Rough chop cauliflower (including stem) and ut all the ingredients into the food processor except for the lettuce leaves. Pulse to a coarse blend. (Alternatively, you can chop very finely by hand, but this works best using the food processor).
3
Spread mixture evenly onto lined baking tray. Cook in oven for 30 minutes, then take it out and stir the mixture before baking again for another 15 minutes.
4
Take it out and check again. It may need another 10 minutes before the "meat" crumble is cooked through and the mixture is dry enough. Should be crumbly, similar to a cooked ground meat.
5
Once cooked, this can be served immediately in lettuce leaves as lettuce wraps. Can also be added to pasta sauces, tacos, etc.

Vitamins & minerals

Amounts for 1 serving (251 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	166 μg	18%
Vitamin C	81 mg	90%
Vitamin D	0 μg	0%
Vitamin E	2 mg	15%
Vitamin K	57 μg	48%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.2 mg	17%
Niacin	3 mg	16%
Vitamin B6	1 mg	41%
Folate (B9)	156 μg	39%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	26%
Choline	97 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	87 mg	9%
Iron	3 mg	40%
Potassium	1,066 mg	23%
Magnesium	92 mg	22%
Phosphorus	215 mg	31%
Zinc	2 mg	15%
Copper	1 mg	75%
Manganese	1 mg	62%
Selenium	5 μg	8%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	15 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,965 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	4 g	—
Galactose	0 g	—
Glucose	4 g	—
Glutamic acid	2 g	—
Glycine	0.5 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	11,506 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	14 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0.1 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 270 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

51min
Walking (3.5 mph)
32min
Cycling (moderate)
23min
Running (6 mph)
38min
Swimming laps

Common questions

How many calories are in Vegan Ground "Meat?

One serving of Vegan Ground "Meat (1 serving) has 270 calories, which works out to 108 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Vegan Ground "Meat high in protein?

Not especially. It has 9.9 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Ground "Meat keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Ground "Meat?

904 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Ground "Meat?

8.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (251 g)

Calories270

% Daily Value*

Total fat 20g	25%
Saturated fat 2g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 904mg	39%
Total carbohydrate 20g	7%
Dietary fiber 7.3g	26%
Total sugars 8.9g
Protein 9.9g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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