10 Healthy Alternatives to Bacon

Learn why you crave bacon, but find our 10 best healthy alternatives to bacon that you’ll gladly substitute into your healthier diet.

In this article

Why People Crave Bacon

Bacon’s irresistible allure can be attributed to its complex interplay of fats, proteins, and flavor-enhancing additives. The high fat content of bacon triggers the release of neurotransmitters like dopamine, providing a sense of reward and pleasure.

As bacon cooks, the fats render down and combine with amino acids in a reaction known as the Maillard reaction, producing a rich array of savory flavors and enticing aromas that activate our nasal smell receptors and taste buds.

Sugar, often added to bacon during the curing process, not only contributes to the browning and flavor but also stimulates the release of insulin, which can increase the craving for more sugary and high-fat foods. Furthermore, the salt content in bacon enhances its taste and also promotes dopamine release, further reinforcing the craving.

Finding healthy alternatives to bacon can be challenging due to these complex sensory and biochemical responses. Bacon substitutes, such as those made from plant-based ingredients, attempt to mimic these sensory experiences without the unhealthy aspects of traditional bacon. However, the psychological and physiological responses elicited by bacon’s unique combination of fats, sugars, and proteins can make the transition to a bacon replacement a difficult journey for many. It’s important to acknowledge the challenges individuals face when trying to resist or replace such a deeply ingrained craving.

10 Healthy Alternatives to Bacon

Turkey bacon
This alternative offers a similar smoky flavor and can be cooked to a crispy texture like traditional bacon. It is generally lower in fat and calories, providing a leaner option that still satisfies the craving for a savory, meaty breakfast item.

Tempeh bacon
Made from fermented soybeans, tempeh bacon can mimic the texture of bacon when thinly sliced and marinated in a smoky sauce. It’s a plant-based option that’s high in protein and fiber, and it contains healthy fats without the cholesterol found in pork bacon.

Mushroom bacon
Thick slices of mushrooms, particularly shiitake or portobello, can be seasoned and baked to create a chewy, umami-rich alternative. Mushrooms are low in calories and provide valuable nutrients, making them a heart-healthy swap.

Eggplant bacon
When thinly sliced, marinated in smoky spices, and baked until crispy, eggplant can serve as a flavorful stand-in for bacon. This vegetable is low in calories and contains phytonutrients that may contribute to better health.

Coconut bacon
Coconut flakes seasoned with tamari, liquid smoke, and maple syrup then baked until crispy offer a crunchy texture and smoky-sweet flavor. Coconut is high in healthy fats and fiber, making it a satisfying, cholesterol-free bacon alternative.

Carrot bacon
Thinly sliced carrots, marinated with smoky seasonings and baked, can achieve a crispy texture and a flavor reminiscent of bacon. Carrots are low in calories and high in vitamins, offering a nutritious crunch.

Seitan bacon
This wheat gluten-based meat substitute can be flavored with a blend of smoky spices to resemble the taste and texture of bacon. High in protein and low in fat, seitan is a hearty alternative for those not sensitive to gluten.

Chickpea bacon bits
Roasted chickpeas tossed with a smoky seasoning mix can serve as a crunchy salad topper, similar to bacon bits. Chickpeas are a great source of protein and fiber, supporting a healthy diet.

Zucchini bacon
Sliced zucchini can be seasoned and dehydrated or baked to create a bacon-like consistency. Zucchini is low in calories and contains valuable nutrients, making it a healthy and hydrating option.

Tofu bacon
Thinly sliced tofu marinated in a mixture of soy sauce, liquid smoke, and other seasonings, then baked or fried, can mimic the crispness and flavor of bacon. Tofu is a low-fat, high-protein alternative that’s also rich in calcium and iron.

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Is Bacon Really That Unhealthy?

The sizzle of bacon often comes with a side of guilt, as many believe it to be a heart’s nemesis. Bacon is high in saturated fats and sodium, which are linked to heart disease when consumed in excess. However, it’s the dose that makes the poison.

Enjoyed in moderation, bacon can fit into a balanced diet, especially when paired with nutrient-dense foods. The key is to not make it an everyday indulgence and to be mindful of portion sizes. The search for a healthy alternative to bacon is a testament to our desire to balance pleasure with well-being.

Can Bacon Be Part of a Healthy Diet?

Bacon’s place on the breakfast plate is often questioned by health enthusiasts. While it’s true that bacon is not a health food, it can be included in a healthy diet with careful consideration.

The trick is to use bacon as a flavor enhancer rather than the main event, adding small amounts to dishes for its rich, smoky essence. Opting for a bacon substitute like turkey bacon or plant-based options can also reduce the intake of saturated fat and calories. It’s about making informed choices and enjoying the flavors you love without overindulgence.

The Truth About Nitrate-Free Bacon

“Nitrate-free” labels on bacon packages may convey a sense of health, but the misunderstanding lies in the details. While it’s true that nitrates are linked to health risks, nitrate-free products often use natural sources of nitrates, like celery juice, which the body processes similarly.

The key takeaway is that “nitrate-free” doesn’t necessarily mean healthier, and moderation remains crucial. For those looking to avoid nitrates altogether, a bacon replacement such as mushroom or eggplant bacon might be the way to go.

How to Choose the Best Bacon Alternative

With the rise of health consciousness, the quest for the best bacon alternative is on many lips. The market is flooded with options, from turkey bacon to tempeh, each claiming to be the superior bacon substitute.

When choosing, consider not just the flavor but also the nutritional profile. Look for options low in saturated fat and sodium, and high in protein and fiber. Remember, the best choice is one that satisfies your taste buds and aligns with your dietary goals.

Bacon Addiction: Fact or Fiction?

The idea of being addicted to bacon might sound humorous, but it touches on the complex relationship we have with food. Bacon’s high fat and salt content can stimulate the brain in a way that’s similar to addictive substances, creating a cycle of craving and reward.

While not an addiction in the clinical sense, the pull of bacon’s flavor can be strong. Acknowledging this can help in the search for a healthy alternative for bacon, as it’s not just about replacing a food item but also understanding the underlying cravings and habits.

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Homemade Healthy Turkey Bacon


This homemade healthy recipe for bacon uses lean turkey to create a lower-fat, high-protein alternative to traditional bacon. The result is a smoky, savory treat that’s satisfying and better for your health.

Prep Time

10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes


  • Large mixing bowl
  • Baking sheet
  • Parchment paper
  • Oven


  • 1 lb lean ground turkey
  • 1 tablespoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 1 tablespoon maple syrup
  • 1 tablespoon liquid smoke


  1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. In a large mixing bowl, combine the ground turkey, smoked paprika, garlic powder, onion powder, sea salt, and ground black pepper. Mix until the spices are evenly distributed throughout the turkey.
  3. Add the maple syrup and liquid smoke to the mixture. Stir until well combined.
  4. Spread the turkey mixture onto the prepared baking sheet, pressing it down to about 1/8 inch thickness.
  5. Bake in the preheated oven for 20 minutes, or until the edges start to crisp up.
  6. Remove from the oven and let it cool for a few minutes. Then, slice into thin strips resembling bacon.
  7. Serve your homemade healthy turkey bacon with your favorite breakfast items. Enjoy the smoky, savory flavor without the guilt!

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