Festive feasts: A nutritionist’s guide to plant-based vs meat-filled Christmas dinners

Christmas is often seen as a time for indulgence, with turkey, ham, and pigs in blankets taking centre stage in the traditional festive feast.

But as plant-based diets continue to rise in popularity, vegetarian and vegan alternatives are fast becoming stars of the Christmas dinner table. How do these meat-free options compare nutritionally against their meaty counterparts? Dr Shelly Coe, Senior Lecturer in Nutrition at Oxford Brookes University, offers her insights into the health benefits and potential drawbacks of plant-based Christmas dinners.

What makes a good vegetarian or vegan Christmas dinner?

“Today’s plant-based Christmas offerings are impressively diverse. Options range from nut roasts and vegetable-based pies to meat alternatives such as Quorn, seitan (made from hydrated gluten), jackfruit (a tropical fruit), tempeh (made from fermented soy beans) and tofu. While these choices cater to varied tastes, they’re not all equal when it comes to nutrition.

Nut roasts and vegetable pies often contain fibre and healthy fats, but they can also be calorie-dense. On the other hand, protein-rich options like tofu and tempeh are closer to meat in their nutritional profile, offering a more balanced alternative to their meat counterparts.”

How do plant-based meals compare to meat in terms of protein, fat, and carbohydrates?

“Jackfruit is a popular plant-based substitute due to its stringy, meat-like texture. However, it’s low in protein, and provides a different composition of vitamins and minerals compared to meat. Tofu, by contrast, is a complete protein source—providing all essential amino acids—it’s also less processed than many other meat alternatives.
Yet, there are trade-offs. According to the National Diet and Nutrition Survey, meat alternatives as a group tend to contain more carbohydrates, fibre, and sodium but less protein, iron, vitamin B12, and saturated fat than traditional meat products. This variability means not all plant-based options are automatically healthier.”

Are meat alternatives like Quorn and tofu healthier than meat?

“It depends. Products like Quorn are considered a healthy option within a balanced diet by the UK Food Standards Agency. But while some meat alternatives are minimally processed, others contain additives to mimic the taste and texture of meat. The degree of processing isn’t always greater than in some meat-based foods, such as sausages or cured meats. Ultimately, the nutritional value depends on the specific product and the overall balance of the meal.”

Do plant-based Christmas meals lack key vitamins or minerals?

“Certain nutrients—such as vitamin B12, iron, iodine, and sometimes calcium—are less abundant in plant-based diets. Vitamin B12, for example, is absent in natural plant-based foods but is often added to fortified products like plant milks and some meat substitutes. Sodium and saturated fat levels can also be higher in processed meat alternatives, so choosing low-sodium, low-fat options is important.”

How does the calorie count of a vegan or vegetarian meal compare to a traditional dinner?

“There’s no straightforward answer—it depends on the dish. A spinach, feta, and sweet potato pie, for instance, might pack more calories than turkey due to its carbohydrate and fat content. But replacing turkey with a lean alternative like seitan or tofu could result in a meal with fewer or equivalent calories. The overall calorie count will also depend on other factors, such as how much oil or butter is used in roasting vegetables or whether calorie-rich sauces are included.”

Can plant-based diets reduce the risk of chronic conditions?

“Studies suggest that vegetarian and vegan diets can lower the risk of chronic conditions such as type 2 diabetes, high blood pressure, and certain cancers. However, the key lies in the quality of the food. Highly processed plant-based products won’t deliver the same benefits as wholefoods rich in vitamins and minerals.
With the festive season often seeing higher calorie consumption, balance is essential to maximise the health advantages of a plant-based Christmas.”

What are the common pitfalls of a plant-based Christmas dinner?

“While plant-based options are increasingly available, many meat substitutes are high in sodium or added sugars and lack essential nutrients. When shopping, read ingredient labels carefully. Look for products with whole foods like grains, beans, nuts, and seeds listed as primary ingredients. Fortified products can help bridge gaps in nutrients like vitamin B12 and iron, while traffic light labelling on packaging can guide healthier choices.”

How should you approach festive eating?

“Whether your Christmas dinner includes turkey, nut roast, or tofu, the key is moderation. Christmas is a time to relax and make memories with loved ones. Stuffing is one of my own favourite foods during Christmas dinner! Christmas is a chance to indulge a little more than usual. However you choose to eat, aim for a good balance of nutrients while also enjoying a few festive treats.”