Plant-Based Chicken Alternatives: What to Use Instead of Chicken

Whether you are cooking for a vegetarian guest, trying a few meat-free nights a week or just fancy something different, the best alternatives to chicken are already in most kitchens. Tofu, tempeh, mushrooms, chickpeas and jackfruit can all stand in for chicken, but each one behaves differently in the pan. The trick is matching the right plant-based option to the dish.

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This guide goes through eleven plant-based chicken alternatives, with what each one is, how to prepare it, how much to use and which recipes suit it best. If you also want meat or fish swaps, our chicken substitutes guide covers every cut and includes turkey, pork and seafood.

Which Plant-Based Chicken Alternative Should You Choose?

Start with the texture you are trying to recreate, then pick from the table. All amounts are approximate swaps for 450g (1lb) of chicken, so treat them as a starting point and adjust to taste.

Alternative	Best for	Texture	Swap for 450g (1lb) chicken	Vegan	Gluten-free
Firm tofu	Stir-fries, nuggets, grills	Firm, soft inside	400g (14oz) block, pressed	Yes	Yes
Tempeh	Skewers, sandwiches, curries	Dense, nutty	225 to 300g (8 to 10oz)	Yes	Usually (check the label)
Seitan	Roasts, cutlets, kebabs	Chewy, meaty	225 to 300g (8 to 10oz)	Yes	No
Young green jackfruit	Pulled “chicken”, tacos, sandwiches	Stringy, shreddable	Two 400g tins, drained	Yes	Yes
Oyster or king oyster mushrooms	Pan-frying, stir-fries, skewers	Meaty, tender	400 to 450g (14oz to 1lb)	Yes	Yes
Cauliflower	Bites, wings, roasting	Tender, firm edges	1 medium head	Yes	Yes
Chickpeas	Salads, curries, sandwiches	Soft, hearty	One 400g tin, drained, per 2 servings	Yes	Yes
White beans	Soups, stews, bakes	Creamy, soft	One 400g tin, drained, per 2 servings	Yes	Yes
Lentils	Mince, pies, ragù	Soft, earthy	150g (¾ cup) dried	Yes	Yes
Textured soya protein	Mince, nuggets, pies	Chewy, absorbent	100g (1 cup) dried	Yes	Yes
Mycoprotein pieces	Quick weeknight meals	Fibrous, chicken-like	300 to 350g (10 to 12oz)	Often (check the label)	No

Tofu, Tempeh and Seitan

These three are the closest you will get to chicken’s firm bite, and they are the easiest place to start.

Firm Tofu

Tofu is set soya milk pressed into a block, and it takes on whatever flavour you give it. Choose firm or extra-firm for chicken swaps, as silken tofu will fall apart. Wrap the block in a clean tea towel, weigh it down for 20 to 30 minutes, then cut it into cubes, strips or thick slabs.

Pressing matters because water-logged tofu steams instead of browning. A good tofu press makes this quicker, but a heavy pan on top of a towel works too. Toss the pieces in cornflour, season well and pan-fry or bake at 200°C (400°F) until golden. Tofu suits stir-fries, nuggets, satay-style skewers and anything with a bold marinade.

Tempeh

Tempeh is fermented soya beans pressed into a firm cake with a nutty, slightly earthy flavour. It is denser than tofu and holds its shape in sauces, which makes it a good stand-in for chicken thighs or chunks in curry. Steam it for 10 minutes first to soften the flavour, then slice or crumble it.

Marinate tempeh for at least 30 minutes before cooking, as it can taste bland on its own. A mix of soy sauce, garlic, a little maple syrup and smoked paprika works well. Most tempeh is gluten-free, but some brands add grains, so check the label if that matters to you.

Seitan

Seitan is made from wheat gluten, so it has a chewy, almost shredded texture that many people find the most chicken-like of all. You can buy it ready-made or make your own with vital wheat gluten flour, vegetable stock and seasoning. It is high in protein but is not suitable for anyone avoiding gluten, and Beyond Celiac explains why seitan is not gluten-free if you are cooking for someone with coeliac disease.

Slice cooked seitan thinly for sandwiches and wraps, or cut it into cutlets and pan-fry. It also works well simmered in a flavourful broth, as it soaks up liquid without turning mushy. Season it more than you think you need to, because plain seitan can taste flat.

Jackfruit, Mushrooms and Cauliflower

If you want something lighter and more vegetable-led, these three do a surprisingly good job.

Young Green Jackfruit

Buy young green jackfruit tinned in brine or water, not the sweet ripe kind in syrup. Drain it well, rinse it, then cut away the hard core and shred the rest with two forks. The texture pulls apart like slow-cooked chicken, but the fruit has very little flavour of its own.

That blank canvas is the point. Simmer the shredded pieces in barbecue sauce, buffalo sauce or a spiced tomato base for 15 to 20 minutes and they turn into pulled “chicken” for tacos, sandwiches and rice bowls. Jackfruit is low in protein compared with tofu or beans, so pair it with beans or a side of lentils if the meal needs to be filling.

Mushrooms

Oyster and king oyster mushrooms are the best choice for a chicken-like bite. King oysters can be sliced into thick rounds or pulled into strips, and oysters tear into tender, juicy pieces. Chestnut and portobello mushrooms also work, especially in creamy dishes and pies. If you have a bag of them to use up, our mushroom ideas will help.

Cook mushrooms in a hot, dry pan first, then add oil, so they brown rather than turn soggy. A splash of soy sauce or a little miso paste near the end adds the savoury depth that chicken gets from its own juices. They suit stir-fries, pasta, skewers and creamy sauces.

Cauliflower

Cauliflower will not fool anyone into thinking it is chicken, but it is excellent for crispy bites and “wings”. Cut the head into florets, coat them in a seasoned batter or flour and spice mix, then roast at 220°C (425°F) for 25 to 30 minutes, turning once. Toss with buffalo or sticky glaze sauce at the end.

It is mild, cheap and forgiving, which makes it a good choice for families and anyone new to meat-free cooking. Add a protein-rich side such as chickpeas or tofu if you want the meal to keep you full.

Chickpeas, White Beans, Lentils and Soya Mince

Pulses are the budget-friendly end of this list, and they fit more dishes than most people expect. According to the British Heart Foundation, foods such as beans, lentils, chickpeas and tofu are good protein sources if you are eating less meat.

Chickpeas

Drained, tinned chickpeas are the easiest swap here. Lightly mash them for a chunky “chicken” salad, toss them whole into a curry or roast them until crisp. One 400g tin, drained, is roughly enough for two servings in a salad or sandwich filling.

Season them boldly, because chickpeas are mild. Smoked paprika, garlic, lemon and a little mayonnaise or vegan mayo give a classic chicken salad flavour.

White Beans

White beans such as cannellini and butter beans are soft and creamy, which makes them ideal for soups, stews and baked dishes where chicken would normally sit in a sauce. They also thicken a dish naturally as they break down. Our white bean and cabbage soup shows how well they work in a simple pot.

Add them near the end of cooking so they stay whole. A drained tin per two servings is a good starting point.

Lentils

Lentils replace minced chicken rather than chunks. Brown and green lentils hold their shape and suit pies, ragù and stuffed vegetables, while red lentils collapse into a thick, soft texture that works in soups and curries. Cook them in vegetable stock rather than water for more flavour. They are also very cheap, which helps if you are cooking for a crowd.

Textured Soya Protein

Textured soya protein (TSP), sometimes sold as soya mince or TVP, is dried and needs rehydrating. Pour hot stock over it, leave it for 10 minutes and squeeze out the excess liquid. It then takes on a chewy, mince-like texture.

It suits nuggets, pies, tacos and shepherd’s pie-style bakes. Rehydrate it in a well-flavoured stock, as it absorbs whatever liquid you give it.

Mycoprotein

Mycoprotein is a fungus-based protein sold in chilled and frozen packs, often under brand names, and shaped into pieces, fillets and mince. It has a fibrous, chicken-like texture straight from the pack, so it suits quick weeknight cooking. Check the label if you need it to be vegan or gluten-free, as some products contain egg white or barley.

Plant-Based Chicken Cooking Times

Cooking times vary with the size of the pieces and the heat of your pan, so use these as rough guides.

Flavour Tips That Make Plant-Based Swaps Work

Most plant-based chicken alternatives are milder than chicken, so the seasoning does the heavy lifting. A salty, savoury base such as soy sauce, miso or yeast extract adds the depth that chicken gets from its skin and juices. Garlic, onion, smoked paprika, thyme and a squeeze of lemon bring the rest.

Texture matters just as much as taste. Press or dry your ingredients before cooking, give them space in the pan and let them brown properly before adding sauce. A light coating of cornflour or seasoned flour also helps tofu, mushrooms and cauliflower crisp up.

If a recipe uses chicken stock, swap in vegetable stock and a spoonful of miso or a few drops of Worcestershire-style sauce for savoury depth. Check the label if you need it to be vegan, as traditional versions contain anchovies, and our Worcestershire sauce substitutes cover vegan options.

Getting Enough Protein and Vitamin B12

If you are cutting chicken out of your meals regularly, it helps to plan where your protein will come from. Beans, lentils, tofu, tempeh and seitan are all good choices, and mixing a few across the week keeps meals varied.

Vitamin B12 is worth a mention for anyone eating fully plant-based. The NHS vegan diet guidance notes that sources for vegans are limited and a vitamin B12 supplement may be needed. If you are making a big change to your diet, it is worth speaking to your GP or a registered dietitian.

Plant-Based Chicken Alternatives FAQs

What can I use instead of chicken?

Firm tofu, tempeh, seitan, jackfruit, mushrooms, cauliflower, chickpeas, white beans, lentils and soya mince all work as plant-based swaps. Pick based on the texture of the recipe: tofu or tempeh for stir-fries, jackfruit for pulled chicken, chickpeas for salads and sandwiches.

What is the best vegan alternative to chicken?

Seitan is often the closest in chewiness, and tofu is the most versatile and easy to find. If you want something quick, ready-made mycoprotein or soya pieces need the least prep, though you should check the label to make sure they are vegan.

What are healthy chicken alternatives?

Beans, lentils, chickpeas and tofu are all good options, as they provide protein with fibre in the case of pulses. Mushrooms and cauliflower are lower in protein but work well alongside them. Cooking methods matter too, so roasting or pan-frying with a little oil keeps things lighter than deep-frying.

What is the best chicken alternative for a stir-fry?

Pressed firm tofu or sliced king oyster mushrooms. Both brown well, hold their shape and soak up stir-fry sauces quickly.

What is a good chicken alternative for shredded or pulled chicken?

Young green jackfruit is the best match, as it pulls apart into strands. Seitan and oyster mushrooms also shred well if you want something with more bite.

Can I use chickpeas instead of chicken?

Yes, especially in salads, curries, sandwich fillings and wraps. They are softer than chicken, so add them late in cooking if you want them to hold their shape.

Final Thoughts

There is no single perfect plant-based chicken alternative, but there is a good one for every dish. Tofu and tempeh handle stir-fries and skewers, jackfruit covers pulled chicken, pulses bring budget-friendly bulk, and mushrooms and cauliflower add something lighter. Start with one or two that suit your cooking and build from there.

For meat and fish swaps by cut and recipe, head back to our chicken substitutes guide.

Continue Reading

• Chicken Substitutes: What to Use Instead of Chicken: swaps for every cut and recipe, including meat and fish
• Turkey Substitutes: ideas if you are replacing turkey instead
• Bacon Substitutes: smoky swaps for your next brunch
• Mexican Black Bean and Corn Salad: a quick, filling meat-free salad
• Black Bean Sweet Potato Soup: a hearty bowl without any meat

Which plant-based chicken alternative do you use most? Tell me in the comments.