Chicken, beef, pork—they’re the go-to proteins filling most grocery carts and dinner plates. And while there’s nothing wrong with the classics, sticking to the same few cuts can leave your meals feeling a little, well…basic. If you’re looking to switch things up without skimping on nutrition, consider giving some less common meats a spot on your menu.
“Non-traditional meats like bison, elk, ostrich, pheasant, rabbit, and venison can be lean and healthy choices worth considering,” says Sheri Gaw, R.D.N, C.D.C.E.S., owner of Sheri the Plant Strong Dietitian.
Not only are these alternatives often lower in fat, but they’re also nutrient-dense, high in protein, and packed with bold, satisfying flavor. Many of these meats are also often raised using more sustainable and ethical practices, especially when sourced from local farms or specialty providers.
Ahead, we’ll explore the nutritional perks of these underrated proteins, how to cook them, and where to find high-quality, humanely raised options—so you can level up your plate with purpose.
- ABOUT OUR EXPERT: Sheri Gaw, R.D.N., C.D.C.E.S., is a registered dietitian and the owner of Sheri The Plant Strong Dietitian.
Bison
Bison is a nutrient-packed option that delivers on both flavor and function. “It’s a leaner alternative to beef with a good dose of B vitamins, iron, and protein,” says Gaw. According to the USDA nutrient database, a 3-ounce serving of bison contains about 152 calories, 21 grams of protein, and under 3 grams of saturated fat, making it a smart swap for anyone looking to boost protein while keeping fat in check.
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When it comes to cooking bison, versatility is the name of the game. “Bison can be grilled, roasted, or stir-fried,” says Gaw. It’s also a great alternative in recipes where beef is traditionally used—like chili, soups, or stews. Ground bison works especially well for burgers, while bison steaks can be prepared much like traditional cuts of beef. Just note: Since it’s leaner, bison cooks quickly, so aim for medium-rare to medium to keep it juicy and flavorful.
Elk
Another lean protein that delivers on both nutrition and taste is one you probably haven’t seen on many restaurant menus. “Elk is a very lean meat that is high in protein and iron,” says Gaw. “Its low saturated fat content makes it a smart option for people looking to support heart health or manage blood sugar levels—especially when included as part of a balanced diet.” According to the USDA nutrient database, a 3-ounce serving of elk packs about 125 calories, 25 grams of protein, and less than 2 grams of total fat—including under 1 gram of saturated fat.
Like bison, elk can be enjoyed as a steak, formed into burgers, or stirred into pasta sauces and other hearty dishes. “Since elk is very lean and is known to have a mild flavor, natural herbs, spices, and marinades are suggested to enhance flavor,” Gaw adds.
Ostrich
You might know ostrich for its supersized eggs, but the meat itself is a hidden gem—especially for those looking to boost heart health. “Ostrich is another non-traditional meat with heart-healthy advantages, since it contains very little saturated fat and overall total fat content,” says Gaw. According to the USDA nutrient database, a 4-ounce serving of ostrich delivers just 105 calories, 18 grams of protein, less than 3 grams of total fat, and under 1 gram of saturated fat.
As for how to cook it? Ostrich is surprisingly versatile. “It can be grilled, pan-seared, roasted, and served as a burger or steak,” says Gaw. “Marinades add flavor and moisture to lean ostrich meat as well.”
One thing to keep in mind: Even though ostrich is technically poultry, its nutritional profile and texture are closer to lean beef. “It requires a lower internal temperature and less cooking than traditional poultry,” Gaw notes, citing American Ostrich Farms. So, think quick sear—not long roast—for the best results.
Pheasant
If you’re a fan of dark meat like duck, pheasant might be your next go-to. “Pheasant is a non-traditional lean white meat that is rich in protein and especially low in saturated fat when the skin is removed,” explains Gaw. “It can be a good alternative to chicken.” While farm-raised pheasant tends to have lighter meat, wild pheasant often has a slightly darker, more game-like flavor and appearance.
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According to the USDA nutrient database, a 3-ounce serving of skinless pheasant contains around 113 calories, 20 grams of protein, and just 3 grams of total fat—only 1 gram of which is saturated.
Because pheasant falls into the poultry category, cooking it is pretty straightforward. “Grilling, pan-searing, or roasting are all great options,” says Gaw. “Season it like chicken with salt, pepper, herbs, and spices” for a simple, flavorful prep.
Rabbit
Rabbit is also a nutrient-rich protein worth exploring. “Rabbit is a lean, white meat with very little saturated fat and a good amount of protein, iron, and B vitamins,” says Gaw. A 3-ounce serving of rabbit provides just under 100 calories, 2 grams of total fat (less than 1 gram saturated fat), and 18 grams of protein, according to the USDA nutrient database.
When it comes to cooking rabbit, there are plenty of possibilities. “Rabbit can be baked, grilled, or stewed,” shares Gaw. Not sure how to season it? “Herbs like oregano, rosemary, and thyme go great with rabbit,” she adds. “White wine often complements rabbit well too.” The result: a flavorful, protein-packed dish that feels anything but ordinary.
Venison
Venison—also known as deer meat—is a heart-healthy red meat alternative that delivers big on nutrition. “It provides a good dose of iron, B vitamins, and protein,” says Gaw. Thanks to its low saturated fat content, venison can support heart health when included as part of a balanced diet. According to the USDA nutrient database, a 3-ounce serving of broiled venison contains 127 calories, 25 grams of protein, and just 2 grams of total fat (with less than 1 gram coming from saturated fat).
While venison jerky is a popular grab-and-go option, there are plenty of other delicious ways to enjoy this lean protein. “Venison can also be grilled, roasted, and served as a steak,” says Gaw. Ground venison works well for burgers, and diced venison makes a flavorful addition to stews and other slow-cooked dishes.
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Tips for Purchasing Non-Traditional Meats
Ready to expand your protein sources? Knowing where—and how—to shop for non-traditional meats like bison, venison, or rabbit can help ensure you’re getting high-quality, nutrient-dense options that align with your health goals. Here’s what to keep in mind.
Go local
“When purchasing high-quality, humanely raised meats, think local,” says Gaw. Farmer’s markets, neighborhood butchers, Community Supported Agriculture (CSA) programs, and small health food stores are great places to start. Not only can you often find fresher options, but you may also have the opportunity to ask about farming practices directly.
Look for certification labels
Some non-traditional meats—like bison or venison—are now available in larger grocery chains. But just because they’re easy to find doesn’t always mean they’re ethically or sustainably sourced. “To ensure quality, check labels for certifications such as Animal Welfare Approved (AWA), Certified Humane, or Global Animal Partnership (GAP),” recommends Gaw. These labels can give you added peace of mind about how the animal was raised.
Choose frozen when needed
Non-traditional meats aren’t always available fresh, but frozen options can be just as nutritious and flavorful. Look for vacuum-sealed packaging and avoid products with added preservatives or marinades if you’re aiming for clean, simple ingredients.
Explore online retailers
Can’t find what you’re looking for locally? Many high-quality meat providers now ship directly to your door. Just be sure to review sourcing practices and look for transparency around how animals are raised and processed.
Summary
If you’re becoming bored with your usual protein sources, look to non-traditional meats like bison, elk, ostrich, pheasant, rabbit, and venison. Many of these proteins are lower in fat and full of flavor. They’re also incredibly easy to prepare. Just be sure to look for high-quality, humanely raised options.