Which plant 'milk' is best? A clear guide

From bbc.co.uk/food

Whether you have a dairy intolerance, want to cut back on animal products or just prefer the taste, there are plenty of alternatives to dairy milk to choose from.

But how do they compare when it comes to flavour, nutrition and environmental impact?

That's tricky to answer, says Day Radley, external, chef and founder of The Vegan Chef School. "There can be a big difference between brands, even when they use the same base ingredient."

Still, there's lots to consider and to read on their labels. Here's what to consider when you're next in the supermarket.

                                                                                                                   Getty Images

Quick answer: which plant 'milk' is best?

• Best for protein: Soya or pea

• Best for coffee: Oat

• Best for lowest climate impact: Soya, oat or pea

• Lowest calories: Almond

• Avoid for under-5s: Rice

What do you use plant 'milk' for?

Plant 'milks' can replace dairy in most recipes and hot drinks, although nut 'milks' may thicken sauces more quickly.

What to check on the label

Dairy milk is a good source of calcium and protein, so registered nutritionist Charlotte Radcliffe, external says to look out for plant-based 'milks' fortified with calcium, vitamin B12 and iodine "to ensure you're getting enough of these important nutrients".

But watch out for organic options – "by law, organic milk alternatives cannot be fortified."

Radcliffe says that long-life and chilled plant-based 'milks' are nutritionally similar, and to choose unsweetened versions.

"If you're looking for a plant-based milk alternative with similar nutritional values to cow's milk, soya and pea drinks are my recommended go-tos," she says.

                  Banana cocoa crunch overnight oats  This recipe for overnight oats uses soya 'milk'  BBC Food

Are plant-based 'milks' ultra-processed foods?

"While over 90% of plant-based 'milks' would be considered ultra-processed because they're created from food components and substances (flavours, stabilisers or preservatives) not used in normal cooking, this isn't actually a problem," says professor Janet Cade, external, from the University of Leeds' school of food science and nutrition.

These additions mean the 'milks' last longer and have a similar mouthfeel to cow's milk.

Which plant 'milk' is best for the environment?

"On a climate change basis, I'd say any plant 'milk' is better than cow's milk," says the University of York's professor Sarah Bridle, external, author of Food and Climate Change.

Environmental impact varies by farming system, transport and processing methods.

A 2022 study on the environmental impact of foods, external estimated that cow's milk produced 3.7kg of greenhouse gas emissions per litre of milk, compared to 0.98kg for soya 'milk', 0.66kg for almond 'milk' and 0.45kg for oat 'milk'.

How do the most popular plant-based 'milks' stack up?

Soya 'milk'

Nutritionally, this neutral-tasting 'milk' is the best swap for cow's milk because it has a similar amount of protein, according to Radcliffe.

"It's low in saturated fats and a source of healthy unsaturated fats."

While soya beans do have a bad reputation for driving deforestation in the Amazon, it's reported that 77% of soya grown globally is for animal feed, and only 7% is used for human food products (such as tofu and 'milk').

Oat 'milk'

"Oat 'milk' is very creamy, so it works very well in hot drinks like coffee," says Radley.

Oat 'milk' is low in protein and often higher in energy (calories) than other alternatives, Radcliffe says. It also contains more 'free sugars', external that are created by starch when the oats are broken down, which the NHS advises us to limit, external.

Oat 'milk' has a much lower environmental impact, external on land, water and greenhouse gases than cow's milk.

Almond 'milk'

The flavour of almond 'milk' is nutty but the strength can vary depending on the percentage of nuts it contains.

It's low in calories, saturated fats and protein, says Radcliffe.

                          Mushroom and ale pie   Almond 'milk' is used in the pastry for this rich pie  BBC Food

While almonds have low greenhouse gas emissions, they can require a lot of water, external to grow compared to other nuts.

Rice 'milk'

"Rice 'milk' can be very sweet and thin," says Radley.

It doesn't score highly nutritionally, either. Low in saturated fats and protein, it's often higher in calories and free sugars than other alternatives.

"Rice drinks are also not recommended for children under the age of five due to their arsenic content, external," she explains. "Arsenic is naturally present in our environment and can inadvertently be absorbed into crops – rice has been shown to absorb more than other cereal crops."

Rice 'milk' has higher greenhouse gas emissions than soya, almond and oat, and is another thirsty crop, external.

Pea 'milk'

Pea 'milk' is made with protein sourced from yellow split peas and has a creamy, mildly sweet taste.

"Pea 'milk' has comparative amounts of protein to cow's milk and is low in saturated fats, so this is a good option for anyone who is allergic to soya and wants to avoid dairy," says Radcliffe.

It has one of the lightest environmental footprints, external, with one of the lowest greenhouse gas emissions and low water requirements.

https://www.bbc.co.uk/food/articles/cwy9zlxjywgo

Is THIS’s high-protein Fillet Steak the most realistic plant-based beef yet? We put it to the test

From veganfoodandliving.com

By Helen Greaves

With 31g of protein, is THIS™ Fillet Steak the ultimate vegan beef? See how it performs in taste tests, if it can survive a slow-cooked stew, and how it compares to competitors in this in-depth review

A hyper-realistic vegan steak isn’t exactly a new concept these days. However, without heavy processing and scientific-sounding ingredients, mimicking the complex, fibrous muscle structure of a beef fillet can be tricky to get right.

So, when the plant pioneers at THIS™ announced the launch of their high-protein, peppercorn-marinated fillet, I knew I had to see if it lived up to the hype, particularly since its ingredients list looked pretty clean for ‘fake meat.’

A new era for THIS™

Since its inception, THIS™ has built a reputation for creating award-winning plant-based food that prioritises taste, texture, and nutrition for meat-lovers and flexitarians alike.

With the launch of THIS™ Fillet Steak, the brand has also unveiled a darker, grittier aesthetic. In contrast to the brand’s previous imagery of heavenly clouds, the packaging is now black, with a flash of grass green to highlight that the product is “100% Plant”. The new look is designed to give a more premium feel while letting the product images shine.

 Photo © Vegan Food & Living

The taste test

To truly test the THIS™ Fillet Steak, I first tried it ‘as nature intended’: pan-fried and served with chips and a fresh side salad. In the packet, the steak had looked a little on the small side, but it didn’t shrink by much when cooking, and the meal was plentiful and filling.

A word of warning, however: when the instructions say to “turn frequently,” they mean it. On my first attempt at pan-frying the steak, I burned it almost immediately. My second attempt was more successful, but required near-constant supervision.

As I tasted it for the first time, I was struck first by its extremely peppery flavour. The peppercorn marinade that coats its outer ‘crust’ is stronger than I’d expected from its appearance, and I did find it a little overwhelming.

Looking past this, the fillet steak has a very meaty flavour. It didn’t have the overly salty seasoning that many vegan beef alternatives seem to have, but it was a bit more flavourful than I remember animal-based steak being. It felt a little like looking at beef through rose-coloured glasses, but for your taste buds.

The texture

The texture is where the THIS™ Fillet Steak really shines. As I cut into it, the shreds of steak fell apart, looking a little messy, but also starkly realistic. The fibrous texture provides a satisfying chew without being tough, melting away just like a tender fillet.

While I wouldn’t describe it as ‘juicy’ in the bleeding sense, it certainly isn’t dry. Although it’s quite succulent for a vegan ‘beef’, this would probably only really hit the spot for meat eaters who like their steak medium-well done. But for plant-based meat lovers, it’s a great approximation.

While my first impression of the steak as a whole was positive, I did find that I was starting to get a little bored with it halfway through. The pungent peppercorn marinade was pretty overwhelming, but once I got past that, the rest of the steak felt a little bland on its own.

Later, I decided to slice up my slightly burned fillet to use as a salad topping. Even with a sharp knife, I found the cooked steak difficult to cut neatly, not holding its shape in uniform slices as I’d hoped.

Once cut up, I returned it to the pan to give each chunk a little more colour and crispness. I found the steak much more enjoyable when combined with other flavours and textures from the salad in every bite.  I’m sure the sliced-up fillet would be a delicious addition to pasta, stir-fries, and sandwiches, too.

This was my least favourite way to serve the steak, but it still made a decent, tasty meal. Photo © Vegan Food & Living

Testing THIS™ Fillet Steak’s versatility

I was interested in testing out THIS™’s claim that the vegan fillet steak was suitable for anything you’d use a traditional fillet for, particularly those dishes where its texture and structural integrity would be put to the test.

Many vegan meat alternatives must be cooked for a shorter period of time than their animal-based counterparts. Cooked in liquid, they can become mushy and fall apart, while baking or grilling for too long can result in a dried-out protein. So, I cooked the following meals using the same methods usually used for beef steak, to see if they lived up to the hype.

THIS™ Fillet Steak Wellington

Method:

I seared a whole THIS™ Fillet Steak on all sides, wrapped it in a mushroom duxelles and puff pastry, and baked it for 25 minutes.

The verdict:

I was curious to see if the steak would be as tender and juicy when cooked for more than the seven minutes recommended in the cooking instructions.

Surprisingly, it remained succulent and tender inside the pastry, although the mushrooms and pastry likely went some way towards locking in moisture. However, I can’t vouch for how well it might hold up if you were to just cook the ‘naked’ steak in the oven for any amount of time. But then, I’m sure nobody would do that with a beef fillet steak, either.

The fillet steak was still succulent inside the pastry, keeping that same chewy, but melt-in-the-mouth texture. The layer of mushroom duxelle helped to mute the flavour of the peppercorn crust (I made sure not to add any pepper when seasoning the Wellington ingredients, knowing how strong the marinade was. Overall, I preferred the steak cooked in this way, rather than the simple, pan-fried serving suggestion.

While the steak is an individual serving on its own, when made into a Wellington, it becomes a large, filling meal. Served with all the trimmings, two people could probably share one, unless they’re really hungry.

THIS™ Fillet Steak and Mushroom Pie

Method:

I chopped the raw THIS™ Fillet Steak into chunks (it is much easier to slice neatly when cold), coated them in seasoned flour, and browned them in a pan. I then simmered them in a rich gravy with vegetables for 30 minutes. I then left the completed pie filling in the fridge overnight to assemble the pie the next day. The assembled pie was then baked for around 25-30 minutes.

When cooking, I noted that the coating of flour makes the steak lovely and crispy as it fries, but it’s also much easier to burn. So if you try this method, keep the heat low, turn the pieces regularly, and don’t walk away from it.

The THIS™ recipe I used as inspiration suggested using a Marmite glaze on the pastry. I didn't burn it, I swear! Photo © Vegan Food & Living

The verdict:

Despite spending a total of around an hour cooking in liquid, along with soaking in gravy overnight, the steak chunks were still realistically firm and chewy. The result was a pie full of incredibly juicy, pull-apart chunks of meat that melted in the mouth. This may actually be the best ‘steak’ pie that I’ve tried so far. It certainly runs rings around the Greggs Steak Bake.

Eaten this way, the peppery flavour was much more mellow. It still came through a little from the outer edges of the steak, but only enough to add a little extra seasoning to the pie filling. It was a perfect accompaniment for a rich gravy, as it doesn’t overpower, but don’t expect to lean too heavily on its ‘beefy’ in your pie or stew recipes.

I was particularly impressed with how well the fillet withstood being cooked in liquid. This rich, thick pie filling had started out with the steak chunks swimming in watery stock, but they were still firm and chewy after almost a whole day. Photo © Vegan Food & Living

Price, size, and nutritional breakdown

THIS™ boasts that its Fillet Steak is packed with nutrients, and it appears to live up to that, with 31 grams of protein per 110-gram serving, along with almost four grams of fibre and a good chunk of your daily iron and vitamin B12.

While it is slightly higher in calories and fat than some competitors like Juicy Marbles, the high protein content is a significant draw for fitness-conscious eaters. And it’s not too shabby for ‘clean’ eaters and those that avoid ultra-processed foods, either.

Here’s a look at the ingredients: Water, Plant Proteins (WHEAT, SOYA), Rapeseed Oil, Natural Flavouring, Herbs, Spices, Black Pepper, Oat Fibre, Apple Extract, Cacao Extract, Salt, Iron, Vitamin B12.

But, at £7.00 for two 110-gram fillet steaks, how does it compare to similar products?

Fillet steak comparison table:

(All values are per 100g)	THIS™ Fillet Steak	Juicy Marbles	Redefine Meat	Beef fillet (average values)
Product weight	2 x 110g	2 x 123g	2 x 100g	Varies
Price	£3.18	£3.54	£3.97	Approx. £5 – £8
Calories	205	156	188	155
Protein	28g	18g	26g	21g
Fat (of which saturates)	8g (0.7g)	7g (0.8g)	6.6g (0.8g)	7.5g (3.5g)
Fibre	3.5g	5.9g	4.5g	0g
Iron	4.6mg	4.8mg	Not specified	2.9mg
Vitamin B12	0.58ug	1.25ug	2.5ug	3.5ug

THIS™ Fillet Steak at a glance

What is the THIS™ Fillet Steak?

It is a high-protein, hyper-realistic vegan steak made from wheat and soy proteins, featuring a distinctive peppercorn-marinated crust.

Where can I buy it?

The THIS™ Fillet Steak is available in Tesco from 13th April, Asda from 22nd April, and Waitrose and Sainsbury’s in early May 2026.

Is THIS™ Fillet Steak healthy?

With 31g of plant-based protein and low saturated fat, it is a very strong option for those looking to gain muscle on a vegan diet or anyone aiming to increase their protein intake. It’s also a source of fibre and is fortified with iron and B12. However, it is slightly higher in calories than some competitors, so it’s best enjoyed as part of a balanced meal.

Is it suitable for a gluten-free diet?

No, the THIS™ Fillet Steak is made using a blend of soy and wheat protein, which means it contains gluten and is not suitable for those with coeliac disease or gluten intolerance.

Does it taste like real beef?

The THIS™ Fillet Steak is designed to mimic the fibrous texture of a traditional beef fillet. While the peppercorn marinade is quite prominent, the ‘flesh’ has a savoury, meaty flavour that is much closer to animal-based steak than many other vegan alternatives.

How to use THIS™ Fillet Steak?

It is incredibly versatile and can be cooked in pretty much all the ways animal-based fillet steak is used. You can pan-fry it in 4-6 minutes for a traditional steak experience, or use it in slow-cooked stews or pies. It also holds up well on the BBQ.

Final verdict:

THIS™ Fillet Steak holds up against similar products nutritionally, and is competitively priced as one of the more affordable options on the market. It’s a robust vegan meat that keeps its succulent, meaty texture well through a variety of cooking methods.

Although I personally didn’t find the flavour enjoyable when eaten as a plain steak, it is brilliant for using in vegan recipes like stews and pies, offering a realistic taste and texture, without overpowering the senses with ‘meaty’ seasonings – as long as you like peppercorns.

https://www.veganfoodandliving.com/products/this-fillet-steak-review/