Squeaky Bean review: Are these vegan swaps worth buying?
Lots of us are trying to eat more plant-based meals. It is a great way to add extra vegetables to your diet and reduce the amount of meat you eat. But giving up your favourite sandwich fillings or a weekend bacon sandwich can be tough.
Walking down the supermarket aisle, you will spot endless vegan products promising to taste just like the real thing. Sometimes they are brilliant. Other times, they taste a bit like cardboard. It can be an expensive guessing game to figure out which ones actually taste good.
Squeaky Bean is a popular brand making ready-to-eat vegan alternatives. I decided to take a closer look at a selection of their products. From sweet chilli salmon flakes to a Spanish chorizo pie, we will review the ingredients, nutritional value, and how best to serve them.
A look at Squeaky Bean meat alternatives
If you want a quick lunch or an easy dinner, Squeaky Bean offers plenty of choices. Here is a breakdown of six popular items from their range.
Squeaky Bean Tuna Style Flakes
If you miss a classic tuna-mayo sandwich, these flakes are for you. They come in a 120g pack and are made from textured wheat protein and rapeseed oil.
A great bonus is that they are high in protein, offering 21g of protein per 100g. They are also low in saturated fat and provide a good source of Omega-3. To make a simple lunch, try mixing half a pack with two tablespoons of vegan mayonnaise, a squeeze of lemon juice, and a pinch of black pepper.
Salmon Style Flakes in a sweet chilli marinade
For something with a bit more kick, the sweet chilli salmon-style flakes are a fun option. Also sold in a 120g tray, they use a similar wheat protein base to the tuna flakes.
The sweet chilli seasoning features garlic powder, cayenne pepper, and paprika extract. They boast 22g of protein per 100g and are packed with 822mg of Omega-3. These flakes are ready to eat straight from the fridge, making them a very quick addition to a green salad or a wrap.
Crispy Bacon
Cooking vegan bacon can be tricky, as it often goes too hard or stays too floppy. Squeaky Bean has solved this by selling their crispy bacon ready to eat in a 50g pack.
It is made from wheat gluten and has a strong, smoky flavour. While it is very high in protein at 27g per 100g, it is important to note the salt content. This bacon contains 4.8g of salt per 100g, which is very high. It is best enjoyed occasionally as a treat in a weekend sandwich rather than an everyday staple.
NYC Pastrami
This pastrami-style sandwich slice comes in a 90g pack. It is made from wheat gluten and chickpea flour, seasoned with herbs, spices, and garlic.
If you want to recreate a New York deli sandwich at home, these slices work wonderfully with pickles and mustard. They are a great source of fibre, but just like the bacon, they are quite salty. They contain 3.5g of salt per 100g. Be aware that this product contains gluten, mustard, and soy, and may have traces of nuts and celery.
Chargrilled Cajun Mini Fillets
These mini fillets are made from a blend of wheat and pea protein. They come in a 120g pack and are coated in a mild Cajun seasoning made of smoked paprika, coriander, and garlic.
Because they are fully cooked, you can eat them cold from the packet. They are perfect for slicing up and tossing into a fajita wrap with some crunchy peppers and onions.
Spanish Chorizo Style Plant-Based Pie
This is an exciting new hot pie option from Squeaky Bean. Sold in a 209g portion, it is topped with a golden puff pastry lid.
Inside, you will find Mediterranean flavours featuring fermented vegetables, courgettes, and butter beans. The fermentation process gives the vegetables a rich, savoury depth that tastes very much like meat. Because of the pastry, this pie contains higher levels of saturated fat. It takes about 30 minutes in the oven and makes a lovely, comforting dinner when paired with some fresh green vegetables.
Are plant-based meats healthy?
Adding more plants to your diet is generally a wonderful idea. According to the NHS Eatwell Guide, we should aim to get our protein from a wide variety of foods. Beans, peas, and lentils are fantastic choices because they are naturally low in fat and high in fibre.
However, vegan meat alternatives are often heavily processed. As we saw with the Squeaky Bean crispy bacon and NYC pastrami, the salt content can climb very quickly. The NHS advises adults to eat no more than 6g of salt a day. Checking the nutrition labels on the back of the packet will help you keep track of your daily intake.
If you eat a mostly plant-based diet, the British Nutrition Foundation reminds us to pay attention to certain vitamins. Vegans and vegetarians may need to look for fortified foods or take supplements to ensure adequate intake of vitamin B12, iron, and iodine.
Ways to use Squeaky Bean for lunch
You might be wondering how to use these products in your daily routine. They are very easy to swap into your normal meals.
For a filling midday meal, try putting the sweet chilli salmon-style flakes on a hot jacket potato. It takes almost no time to prepare and is very satisfying.
The Cajun mini fillets pair perfectly with a bowl of wholesome vegetable couscous. You can chop the fillets into small pieces and mix them through the warm couscous for a healthy packed lunch.
If you prefer to cook your meals completely from scratch rather than relying on packets, I have a large collection of vegetarian and vegan recipes for you to browse. Cooking from scratch is a brilliant way to control exactly how much salt and sugar goes into your food.
Frequently Asked Questions (FAQ)
Are Squeaky Bean products suitable for vegans?
Yes, all of the Squeaky Bean products mentioned in this review are 100% plant based and suitable for a vegan diet.
Where can I buy Squeaky Bean products?
You can find their products in the chilled aisles of major UK supermarkets, including Tesco, Sainsbury’s, and online at Ocado.
Can you freeze Squeaky Bean products?
Most of their ready-to-eat products, such as the tuna flakes, salmon flakes, and crispy bacon, are not suitable for home freezing. You should keep them in the fridge and use them within a couple of days of opening. Always check the back of the packet for exact storage instructions.
Final thoughts on Squeaky Bean products
Finding tasty plant-based foods has become much easier in recent years. Squeaky Bean has created a fun and convenient range of products that actually deliver on flavour. The tuna-style flakes and the new chorizo-style pie are especially impressive for their textures.
Just remember to treat the highly processed items as occasional treats rather than daily habits. By mixing these convenient products with plenty of fresh vegetables and whole foods, you can enjoy a balanced and delicious diet without spending hours in the kitchen.
