Many people are interested in trying new proteins – for health, environmental, or ethical reasons. This guide introduces some of the most talked-about alternatives in Europe and explains how they compare in nutrition, sustainability, and everyday use.
Why protein is under pressure
Protein is an essential nutrient. In other words, you can’t live without it. For many Europeans, meat, fish, and animal products are among the main sources of dietary protein.
Globally, we see a clear pattern: as nations get wealthier, people tend to eat more meat.1 We’ve seen this happen in large countries like China and Brazil.2 As their economies have developed, many more people can afford to add meat to their diets alongside daily foods like rice, potatoes and beans. With the world’s population expected to reach 9.6 billion by 2050, demand for livestock products could rise by around 70%.3
The challenge is that producing animal proteins, especially beef and lamb, often comes with a big environmental footprint.4 Cattle require lots of land, water, and feed, and the process of raising these animals produces large amounts of greenhouse gases.
There are also health concerns. Eating processed meats has been clearly linked to a higher risk of bowel cancer, with red meat also posing a risk.5 And some people have concerns about animal welfare, especially in intensive farming, where animals have limited space to roam.
With all this in mind, many people are open to trying other proteins.
You may have already tried familiar plant-based proteins like beans, pulses and tofu. Now, a new wave of protein sources is emerging – some designed to replicate the taste and texture of meat, others offering entirely new culinary experiences.
Read more in our guide: Food for health: how diet can prevent disease
How much protein do you need?
For most adults, the recommended minimum amount of protein is 0.83 grams per kilogram of body weight per day.6 That means:
- A person weighing 60 kg needs around 50 g of protein a day
- Someone weighing 75 kg would need about 62 g a day
Alternative proteins gaining popularity in Europe
1. Fermented proteins and mycoprotein
Fermentation has been part of our diets for a long time – think sourdough, sauerkraut, or wine – and remains central to modern food production. Another familiar fermented protein source is yoghurt: Greek yoghurt in particular contains an impressive 17 g of protein per 100 g, not far off chicken (22.5 g) or salmon (20 g).7
If you’re after something more meat-like for your main meal, tempeh is worth a try. Like tofu, it’s made from soybeans, but tempeh uses the whole beans fermented into a firm, nutty block. Both tofu and tempeh work well in stir-fries, stews, and soups, with tofu offering around 17 g protein per 100 g and tempeh about 20 g.
Now, how do you like the sound of eating biomass produced by fermenting fungi? You may have already tried it! A growing number of food companies use an ingredient known as “mycoprotein” to create vegan alternatives for products such as burgers, sausages, and steaks. They make it by fermenting the root-like network (known as mycelium) of certain types of fungi.
Mycoprotein products typically contain around 11 g of protein per 100 g – a bit lower than most meat and fish.8 But they have the advantage that they’re high in fibre and low in saturated fat, which is good for digestion and heart health.
From an environmental perspective, the carbon footprint is roughly 10 times lower than that of beef and 4 times lower than that of chicken.9 And replacing one-fifth of global meat consumption with mycoprotein by 2050 could cut annual deforestation and related CO₂ emissions roughly in half, while also reducing methane emissions.10
2. Algae (spirulina, chlorella, seaweed)
Algae are a diverse group of aquatic organisms, from microscopic single-celled species to large seaweeds you might find on a beach. Edible varieties include spirulina, chlorella, red seaweed (gim, nori, or zicai), kelp (dashima or kombu), sea mustard (miyeok or wakame), and dulse.
From a nutritional perspective, algae are packed with vitamins and minerals and can support both heart and gut health. Certain types of seaweed and microalgae are protein-rich and provide valuable nutrients such as healthy fats (omega-3), iron, and antioxidants.11
In Europe, some common algae-based foods include:
- Nori: used in sushi
- Spirulina and chlorella: popular in smoothies, snacks, and health supplements
- Dulse: added to soups, chowders and breads, and even used in beauty products
- Laver: found in Welsh laverbread and popular in other Celtic regions of the UK, Ireland and North France.
Algae are also among the lowest-carbon protein sources: farming algae requires very little land, freshwater, or fertiliser.12 They can be grown in tanks or at sea, grow quickly, and even capture carbon dioxide from the atmosphere.
Popularity varies across Europe. The UK has the highest nori (dried seaweed) consumption, while France tops the charts for dulse. While Europe currently imports the majority of its algae products, a small number of domestic producers operate – mainly in France, Spain, and Portugal.13
If algae does become more popular and the European market grows, it could be good news for health, sustainability and food security.
3. Insects
While the idea might seem unusual in Europe, insects are a traditional food in many cultures. More than 1,900 species are eaten worldwide, forming a nutrient-rich part of national diets.14
For example, red palm weevils are considered a delicacy in parts of Asia, while fried grasshoppers (chapulines) are popular in Mexico and Central America.
In Europe, insects are classed as a novel food (more on that later), meaning they must go through a lengthy approval process before sale. So far, only a handful of insect-based ingredients have been authorised in Europe. Most are used in flours and flour-based products like breads and pastas.
Nutritionally, edible insects can be a rich source of protein, dietary fibre, fatty acids, and micronutrients like iron, zinc, manganese, and magnesium.15 Dried mealworms and crickets can pack an impressive amount of protein – around 74 g and 66 g of protein per 100 g, respectively.16
Of course, you’re unlikely to eat the same weight of dried insects as you would a piece of meat, tofu, or mycoprotein. A fairer comparison is with protein powders – commonly made from whey, pea or other vegetables – that people use to make protein shakes after doing sport. Fancy an insect-shake after your next workout?
Environmentally, insects stand out for their ability to convert their food into protein. To produce 1 kg of crickets, you need roughly 1.7 kg of feed.17 Producing the same amount of beef takes 7–10 kg of feed, and cattle emit far more greenhouse gases in the process. Think of insects as small, highly efficient protein factories, converting feed into food with minimal waste.
4. Cultivated meat
Finally, perhaps the most mind-bending option of all: real animal meat made without slaughtering animals. Cultivated meat – also called cultured meat – is grown from tiny animal cells in a lab.
Right now, you can’t buy it for human consumption in Europe. Several companies have applied for approval in the EU, Switzerland, and the UK, but the process takes time. If you’re in Singapore, the USA, or Australia, you can already find a small selection of cultivated chicken and quail products.
Read FoodUnfolded’s beginner’s guide to cultivated meat.
It’s fair to say that many people are tentative about the idea. Surveys suggest a majority in some countries, like Portugal and Germany, would try it if it were approved as safe.18 But others remain sceptical, some because of concerns over whether cultivated meat could ever truly be cruelty-free.19
Because cultivated meat is biologically the same as conventional meat, it offers similar protein and the same nutrients, such as iron, vitamin B12, and zinc. In the future, it may even be possible to tailor nutritional profiles – for example, producing a beef steak with adjusted fat levels to suit different tastes or dietary needs.
On the environmental side, the benefits depend heavily on how it’s made. Using renewable energy could cut greenhouse gas emissions by up to 92%, but if fossil fuels are used, cultivated meat could have an even higher impact than beef.20
What’s holding people back
Because you’re reading this, you may well already be open to changing your protein habits. Across Europe, there’s plenty of buzz around alternative proteins – like the options featured in this article – but so far they’ve made only a small dent in our diets. In 2020, about 13 million tonnes of alternative proteins were eaten globally, making up just 2% of the animal protein market. One forecast suggests this could rise to 10% or more by 2035.21 To get there, a few things need to change.
Unfamiliarity with ingredients
Many people simply don’t know how to cook with exotic ingredients like algae or tempeh, or what to expect from the taste. This is starting to shift as more companies highlight the health benefits and as Europeans discover international cuisines where these ingredients are more common.
For more on how food can bridge cultures, see our article on Gastrodiplomacy.
Taste, texture and ‘realness’ of products
Some alternative proteins, like tofu, are versatile and can be used in many dishes. But for many, nothing beats the taste and texture of meat. This is why a lot of people open to trying cultivated meat often say it's because of its similarity to conventional meat.22
For other protein sources, there’s hesitation over how flavours and textures are achieved. Concerns about additives and “unnatural” processing have left some questioning whether these foods are actually healthy. Looking ahead, it is essential that companies are fully transparent about what products include and how they are made.
Price concerns
Cutting-edge alternative proteins still cost more than conventional meat or plant-based options.23 The first lab-grown burger, made in 2013, cost over $300,000 and took two years to produce! Clearly, that’s an extreme case, but the perception remains that fancy technology = higher prices. The same is true for exotic ingredients. Sushi, for instance, has long been associated with wealthy people living in cities.
In reality, some options are more expensive, some aren’t. As the cost of meat and fish continues to rise, people may become more open to alternatives.
Limited products due to strict European regulations
In Europe, most ingredients involving insects, algae, cultivated meat and fermented fungi are classified as Novel Foods. This means companies must prove they’re safe to eat through a rigorous approval process – a safeguard for consumers, but often a frustration for companies trying to innovate. Industry applications can take years to process.
The result? Despite the hype, many of these products are unlikely to appear on European shelves for some time. National politics also plays a role. Italy, for example, has banned cultivated meat to protect food heritage, though it’s unclear how such a ban would work within EU rules.24
What is a Novel Food?
In the EU, a “Novel Food” is any food that wasn’t widely eaten before 15 May 1997. This includes new products, ingredients from new sources, and foods produced using innovative processes. All Novel Foods must pass a safety assessment before being sold.25
For more, see our article ‘The novel foods already on your plate’.
Getting over the ‘ick’ factor
This is perhaps the barrier with the most uncertainty. Even as the technical side of things improves, it is not clear whether some of these products will be broadly accepted.
Words like “fungus” and “mould” can put people off, even when they refer to safe, nutritious ingredients. “Algae” might conjure images of green scum on a pond rather than something nutritious and tasty. And the thought of eating insects – or meat grown in a lab – might just seem too weird for some.
These are understandable responses, as food traditions are deeply connected with our personal identities. But perceptions can change. Just as today, many don’t think twice about drinking kombucha, a living swamp of (healthy) bacteria and yeast! Or maybe you were once put off by the idea of raw fish, but now find yourself enjoying sushi regularly.
What this means for us as consumers
In the short term, alternative proteins are more likely to complement rather than fully replace meat in most diets. Many of the first products will likely be familiar foods with a twist. Look out for baked goods made from insect flour, or a bolognaise-like sauce with beef swapped for mycoprotein.
The companies most likely to succeed will focus on the naturalness of their products rather than the novelty. For alternative proteins to win a place on our plates, they’ll need to be tasty and affordable, with ingredients we all understand.
Food is, above all, about enjoyment – sharing flavours, embracing traditions, and joyful experiences. Trying alternative proteins doesn’t mean giving up the dishes you love. It’s about adding new options to the table. Many people are open to new ideas, provided they taste good, feel natural, and are easy to cook with.
The future of protein will be a tasty blend of curiosity, creativity and sustainability.
