10 Vegan Chicken Substitutes to Make Delicious Plant-Based Meals
Vegan chicken substitutes like seitan, soy curls, tofu, tempeh, and more offer nutritious alternatives without compromising taste or texture.
Chicken is equally versatile as it is comforting. Transitioning to a vegan diet can feel intimidating if you’re used to incorporating meat into your weekly routine. However, there are clever ways to replace poultry with highly nutritious plant-based alternatives – without compromising too much on taste or texture.
We’ve whipped up a list of 10 vegan-friendly substitutes to help replace chicken. Whether you are a newcomer to a vegan lifestyle or simply craving new plant-based recipes, you will love each of them.
Chicken is a tasty form of lean protein with a hearty, slightly chewy texture. Fortunately, several homemade and store-bought vegan chicken alternatives can also check these boxes.
Here are the top vegan-friendly chicken replacements.
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1. Soy Curls
Soy curls are our ultimate favorite product on the list! The soybeans undergo a unique cooking and drying process to produce these curly bites.
Soy curls boast a mild nutty, savory taste. They are super absorbent and perfect for soaking up the flavor of other ingredients and sauces. Their texture makes them an excellent substitute for replacing chicken strips in stir-fries, curries, hearty stews, wraps, and fajitas.
The curls also turn nice and crispy when popped in the air fryer or fried in the pan.
2. Seitan
Seitan, or “wheat meat,” is a protein-rich meat alternative made from vital wheat gluten. It is available in various forms, including a loaf, pre-portioned strips, or chunks.
This plant-based substitute stands out from the crowd – it is highly versatile and boasts a similar appearance and “meaty” texture. Its mild, savory taste is often compared to bland chicken.
Seitan’s subtle flavor suits most chicken-based recipes. Our top two dishes are hot and spicy Seitan chicken wings or grilled outdoors with a BBQ sauce.
3. Tofu
Tofu is an excellent (and affordable) protein source that people increasingly embrace as a nutritious chicken replacement. It is made from pressed soy milk and ranges in texture from silken, firm regular, and extra firm. Generally speaking, the latter two make the best chicken alternative.
Tofu has a dense and pleasantly chewy texture, and its mild flavor soaks up whatever additional flavors you add to the dish. It is a truly versatile ingredient.
Tofu is an excellent alternative for chicken strips or cubes added to stir-fries, curries, pies, and rice bowls. Note that you need to spice or marinate tofu before cooking to allow the flavors to fully absorb.
4. Tempeh
Tempeh is a soy food made from cooked, slightly fermented soybeans. The fermentation process helps to make the starches easily digestible.
Tempeh has a firm texture and mild savory flavors with nutty and earthy notes, often compared to mushrooms. However, the taste is mild enough to provide a neutral base to mimic chicken and to take on the flavors of seasoning and sauces.
Tempeh is the perfect plant-based source to bulk up meals with protein. Use tempeh to make noodles, quinoa bowls, smoky vegan chili, and chipotle salads.
5. Cauliflower
Cauliflower is one of the go-to veggies in vegetarian and vegan cultures. While it falls slightly short of hitting the protein mark. The brassica is exceptionally versatile and chock full of healthy vitamins and minerals.
Cauliflower’s mild taste earns it a spot in the top vegan vegetables. It has a reputation for replacing many foods, including pizza crusts, rice, and of course, chicken.
Some fun and ultra-tasty ideas include a cauliflower wrap, ranch cauliflower taco, and buffalo cauliflower wings. The wings are perfect for game-day appetizers.
6. Jackfruit
Jackfruit is a giant tropical fruit with a sweet flavor when ripe. However, when green, it has very little flavor and a unique, stringy texture that makes it a fantastic vegan chicken substitute.
The best way to use jackfruit when replacing chicken is to make “shredded chicken” for pulled chicken sandwiches, salads, or tacos. The fruit soaks up all the flavors of the additional dressings and marinades.
While many local grocery stores don’t have whole jackfruit readily available year-round, they typically offer canned jackfruit, which works equally well. However, ensure you get the “green” or “young” canned variety.
7. Mushrooms
Mushrooms are an excellent meat substitute. While most people compare their umami flavor to a red meat replacement, the fungi are just as valuable as a poultry substitute.
Mushrooms are rich in texture, full of juicy, savory flavors, and exceptionally versatile in their cooking potential. The biggest trick to replacing chicken with mushroom is knowing what mushroom variety compliments your dish.
Our favorite mushroom chicken replacements are oyster and white button mushrooms. You can add them to your vegan pizza, skillet dishes, or skewers with a marinade, bell peppers, zucchini, and onions.
8. Textured Vegetable Protein (TVP)
Textured Vegetable Protein (TVP) is a highly processed vegan meat replacement developed in the 1960s by Archer Daniels Midland. TVP is made by removing the solvents in soy, resulting in a high-protein, low-fat product.
The soy flour can be extruded into various shapes and forms, like strips, chunks, flakes, and nuggets. It can also be purchased in dehydrated form.
On its own, TVP lacks flavor. You should either purchase already-seasoned TVP that resembles chicken or add spices and sauces to the unseasoned variety. Our favorite ways to use TVP include vegan tacos, casseroles, stews, and chili.
9. Chickpeas (Garbanzo Beans)
Chickpeas are rich in nutrients, fiber, and protein. While you can’t fool anyone by using chickpeas as a chicken replacement, they are a wholesome and healthy alternative.
You can use dry or canned chickpeas – we like taking the convenient route and opting for canned chickpeas. Chickpeas are excellent chicken replacements in salads, soups, curries, and tacos.
10. Specialty Vegan Substitutes
The Internet has allowed an explosion in vegan substitute options. You no longer have to shop at your local grocery store. Here are a few unique options we love.
Add Flavored Supplements To Vegan Meals
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Store-Bought Vegan Chicken
Meatless meals have become a whole lot easier with plant-based meat. There are hundreds of vegan meat alternatives for almost any type of meat, from beefless burgers to vegan chicken and fishless fillets.
Plant-based vegan chicken is made from soy, pea protein, or wheat products and their derivatives. You can find vegan chicken options in the freezer aisle at the local supermarket, ranging from chicken breasts, crispy patties, golden nuggets, and chicken pieces.
Our favorite store-bought vegan chicken companies include Gardein, Beyond Meat, Tofurky, Lightlife, Yves Veggie Cuisine, Boca, Quorn, and MoriningStar Farms.
Frequently Asked Questions
What Tastes Like Chicken But is Vegan?
Store-bought vegan chicken made from soy or wheat closely resembles the taste and texture of chicken. Many people claim that they can’t tell the difference.
Seitan has a similar appearance, “meaty” texture, and mild, savory taste to bland chicken.
What Can I Replace Chicken with for Protein?
An 85-gram (3 oz) chicken breast provides approximately 26 grams of protein. Plant-based protein-equivalents include:
- Seitan: 85-gram (3 oz) serving contains 21 grams of protein
- Tempeh: 85-gram (3 oz) serving contains 15 grams of protein
- Tofu: 85-gram (3 oz) serving contains 10 grams of protein
What Meat Can Replace Chicken?
Turkey is the best meat replacement for chicken. However, you can also use beef, lamb, pork, and processed meat.
What Vegan Food Has the Same Amount of Protein as Chicken?
Seitan matches the protein content of chicken. Both seitan and chicken breasts contain 21 grams of protein per 85-gram (3 oz) serving.
