The vegan swaps actually worth buying and the ones I stopped wasting money on

When I first went vegan at 35, I approached it the way I approached everything in my finance career: with spreadsheets, research, and an embarrassing amount of optimism about my ability to optimize the process. I bought every swap I could find.

Vegan cheese that smelled like feet. Plant-based eggs that turned into rubber. A $12 jar of cashew cream cheese that my partner Marcus diplomatically described as "interesting."

Five years later, my approach has shifted dramatically. I've learned that some swaps genuinely improve my life, while others are expensive solutions to problems I didn't actually have.

Here's what I've discovered about where to spend and where to save.

1. Worth it: Oat milk for coffee and cooking

I resisted oat milk for years because I'd committed to almond milk early in my vegan journey. Switching felt like admitting I'd made a wrong choice, which, if you knew my relationship with being wrong, you'd understand was complicated.

But oat milk changed everything about my morning coffee. It froths beautifully, doesn't separate when heated, and has a neutral sweetness that works in both savory and sweet applications. I use it in mashed potatoes, cream sauces, and baking without anyone noticing the difference.

The environmental angle matters too. Research published in Science found that oat milk production uses significantly less water than almond milk and creates fewer emissions than dairy. For something I use daily, that adds up.

2. Worth it: High-quality plant-based ground meat

I know, I know. Processed vegan meat gets a bad reputation, and some of it is deserved. But for someone who runs 25 miles a week and needs convenient protein sources, a good plant-based ground has become essential in my kitchen.

I use it for tacos, pasta sauce, stuffed peppers, and the lazy weeknight stir-fry that happens more often than I'd like to admit. The texture holds up to cooking in ways that crumbled tofu simply doesn't, and it absorbs seasonings beautifully.

Is it whole food? No. But perfection was never my goal. Sustainability and practicality were. What's your relationship with "good enough" when it comes to food choices?

3. Skip it: Most vegan cheese slices

This one hurts to write because I desperately wanted vegan cheese to work. I tried at least fifteen brands over my first two years. Some melted into plastic-looking puddles. Others tasted like coconut oil mixed with nutritional yeast and sadness.

Here's what I've learned: if you're craving that specific melty cheese experience on a burger or grilled sandwich, you'll probably be disappointed. The technology isn't quite there yet for most brands, and you'll spend $6 to $8 on something that leaves you feeling unsatisfied.

My workaround? I stopped trying to replicate cheese and started building flavor differently. A smear of hummus, some pickled onions, a drizzle of tahini sauce. My sandwiches are more interesting now than they ever were with dairy cheese.

4. Worth it: Vegan mayo

This is the swap that surprises people most when I recommend it. Vegan mayo is virtually indistinguishable from the original. I've served it to non-vegan guests who had no idea, and I've used it in potato salad at family gatherings without a single comment.

It works in every application: sandwich spread, salad dressing base, baking ingredient, aioli foundation. The price point is comparable to regular mayo now, and it lasts just as long in the fridge.

Sometimes the simplest swaps are the most successful. No learning curve, no adjustment period, no compromise on taste or texture.

5. Skip it: Vegan eggs for scrambles

I wanted to love vegan egg products. The idea of a quick scramble without cracking actual eggs appealed to my busy morning self. But every version I tried had a texture that ranged from "slightly off" to "genuinely unsettling."

The liquid versions cooked up rubbery. The powdered versions tasted like sulfur. And all of them cost significantly more than just making a tofu scramble from scratch, which takes maybe three extra minutes and tastes infinitely better.

Now I batch-prep seasoned tofu crumbles on Sundays. A little turmeric, black salt for that eggy flavor, some vegetables. It reheats perfectly and costs a fraction of the bottled alternatives.

6. Worth it: Coconut cream for desserts

Full-fat coconut cream has become my secret weapon for anything rich and creamy. Whipped coconut cream on fruit, coconut cream in curries, coconut cream as the base for dairy-free ice cream. It's versatile, affordable, and genuinely delicious.

The key is buying the full-fat canned version and refrigerating it overnight so the cream separates from the water. That thick layer on top whips up beautifully and holds its shape for hours.

I've stopped buying expensive vegan whipped toppings entirely. Why pay more for something that tastes worse and comes in a plastic tub?

7. Skip it: Most vegan jerky

As a trail runner, I'm always looking for portable protein snacks. Vegan jerky seemed like the perfect solution: shelf-stable, high-protein, easy to carry on long runs.

The reality? Most versions are either too tough to chew comfortably while moving, too sweet, or too expensive for what you get. I've spent $7 on bags that contained maybe six small pieces.

I've switched to roasted chickpeas, homemade energy balls, and good old-fashioned nuts. Less exciting, maybe, but more reliable and significantly cheaper.

Final thoughts

The vegan swap industry wants you to believe you need a one-to-one replacement for everything you used to eat.

But five years into this lifestyle, I've found that the best approach is more selective. Some swaps genuinely make life easier and taste great. Others are expensive attempts to recreate something that doesn't translate well to plants.

My advice? Give yourself permission to experiment, but also give yourself permission to stop buying things that disappoint you. Your grocery budget and your taste buds will thank you.

What swaps have you tried that surprised you, either positively or negatively?