Chicken might be a go-to protein, but it's far from the only option. With more people exploring plant-based eating and over 6.4% of UK adults planning on following a vegan diet in 2025, demand for meat-free alternatives is growing fast.
Whether you're cutting back on chicken for health, sustainability or dietary preferences, there are plenty of substitutes that pack in flavour, texture and, above all, nutrition.
Ready to switch things up in the kitchen? From tofu and tempeh to seitan and jackfruit, we're covering the best vegetarian and vegan chicken substitutes alongside hassle-free meal plan options from Frive.
Discover which chicken alternatives work best in different dishes, how to cook them for the right texture and what they bring to the table nutritionally.
Why choose a chicken substitute?
Cutting out chicken might sound like a big deal—especially if the thought of giving up crispy nuggets or a Sunday roast seems unbearable. But switching to plant-based alternatives isn't about losing out, but upgrading your plate with options that are better for your health, the planet, and, let's be honest, your conscience. And with so many great substitutes out there, you won't even miss the meat.
A healthier choice: Plant-based alternatives can contain just as much protein as chicken but with the bonus of being cholesterol-free and lower in saturated fat. Plus, many plant-based options bring extra fibre to the dinner table, meaning you'll stay fuller for longer without feeling heavy and sluggish.
Better for the planet: From deforestation to high water consumption, it's no secret that meat production can take a massive toll on the environment. Swapping just one red meat meal for a plant-based option every week could cut the UK's greenhouse gas emissions by 50 million tonnes, showing how cutting back on meat is one of the easiest ways to reduce your personal carbon footprint.
A more ethical choice: For many, choosing a vegetarian substitute for chicken is about aligning food choices with personal values. With more people waking up to the often harsh realities of factory farming and questioning how their food is made, so does the demand for kinder, more ethical alternatives that put animal welfare at the forefront.
Frive’s Smokey Baharat Mango Tofu
7 best vegetarian and vegan substitutes for chicken
Swapping out chicken doesn't mean sacrificing flavour, texture or protein. But with so many alternatives out there, how do you know which one to pick? Instead of spending hours experimenting with different options in your kitchen, we thought we'd save you some time by rounding up the best substitutes for you.
Tofu: A versatile classic
Tofu is a tried-and-true favourite when it comes to vegetarian and vegan substitutes for chicken. Made from soybeans, firm and extra-firm tofu have a mild flavour and sponge-like texture that absorbs marinades and seasonings beautifully. Pressing it before cooking removes excess water, making it crispier when pan-fried, baked or grilled.
- - Best for: Stir-fries, curries, kebabs and breaded “chicken” nuggets.
- - Nutrition: 10g protein per 100g, low in fat, high in calcium.
- - Cooking tip: Coat in cornstarch before frying for extra crispiness.
Tempeh: A protein-packed powerhouse
Tempeh is another soy-based option, but unlike tofu, it’s fermented, giving it a firm, nutty texture and added gut-friendly probiotics. It holds its shape well and can be sliced, crumbled or cubed.
- - Best for: Stir-fries, sandwiches, grilling, or crumbled into tacos.
- - Nutrition: 19g protein per 100g, packed with fibre, probiotics and iron.
- - Cooking tip: Steam tempeh before marinating to reduce bitterness and enhance flavour absorption.
Seitan: The “meatiest” substitute
If you’re after a plant-based alternative with a texture closest to real chicken, seitan is your answer. Made from wheat gluten, seitan has a chewy, meaty texture and easily soaks up savoury flavours.
- - Best for: Stir-fries, skewers, burgers and any dish that requires a hearty bite.
- - Nutrition: 25g protein per 100g, high in iron, low in fat.
- - Cooking tip: Simmer in broth before pan-frying or grilling to boost flavour and moisture.
Jackfruit: The pulled chicken alternative
Jackfruit might not be the first thing that comes to mind when you think of a chicken substitute, but don’t let that fool you. This tropical fruit has a naturally stringy texture that mimics shredded meat surprisingly well.
On its own, it’s pretty mild, but once you season it with the right spices or marinate it in a rich sauce, it soaks up flavour beautifully, making it perfect for dishes like tacos, wraps and BBQ-style pulled “chicken.” Just be sure to grab young green jackfruit in water or brine (not syrup), or you’ll end up with a sweet surprise instead of a savoury swap.
- - Best for: Pulled “chicken” sandwiches, tacos, wraps and burgers.
- - Nutrition: Low in protein (1.9g per 100g) but high in fibre and vitamin C.
- - Cooking tip: Buy young green jackfruit in brine or water (not syrup), and shred it with a fork before cooking.
Cauliflower: A creative and low-calorie option
Cauliflower might be the last thing that comes to mind when swapping out chicken, but it's surprisingly effective. Full of fibre and nutrients, its mild flavour and tender-yet-firm texture make a great base for experimenting with various seasonings and sauces (and letting your inner chef run wild).
Roast it, coat it or toss it in your favourite sauce, and you have a satisfying alternative for vegan wings or weeknight stir-fries.
- - Best for: Buffalo "wings," stir-fries and crispy battered bites.
- - Nutrition: Cauliflower is low in calories and packed with fibre, vitamins C and K and antioxidants.
- - Cooking tip: Roast or air-fry cauliflower with a crispy coating for a satisfying texture.
Chickpeas: A hearty plant-based alternative
Chickpeas may not look like chicken, but they make a great protein-packed substitute, especially when mashed or blended into patties.
- - Best for: Salads, curries, “chicken” salad sandwiches and homemade veggie burgers.
- - Nutrition: Rich in nutrients, chickpeas contain 20.5g protein per 100g and are high in fibre, iron and B vitamins.
- - Cooking tip: Smash chickpeas with a little vegan mayo and add spices for a quick “chicken” salad.
Mycoprotein-based products (e.g., Quorn)
Quorn is one of the most well-known vegetarian substitutes for chicken and is made from mycoprotein (a fungus-based protein). Many mycoprotein products come pre-seasoned or breaded and have a similar texture to chicken. Plus, with so many ready-to-cook options, like crispy nuggets or chicken-style pieces, it’s a quick and easy swap.
- - Best for: Anything that needs a direct 1:1 swap for chicken, like stir-fries, curries and wraps.
- - Nutrition: 15g protein per 100g, high in fibre and low in saturated fat.
- - Cooking tip: Brown in a pan with a little oil to enhance the flavour before adding to sauces.
Frive’s Coconut & Lime Leaf Tofu
How to cook with chicken substitutes
Ditching chicken shouldn’t result in bland or boring meals; you just need to know how to bring out the best in your plant-based substitutes. Get the cooking method right, and you’ll have dishes so good you won’t ever go back to chicken.
Marinating
Marinating is where the magic happens, turning mild plant-based substitutes into flavour-packed bites. Tofu, tempeh and seitan are like sponges, ready to soak up whatever delicious mix you throw at them, like a smoky barbecue sauce, a zesty citrus blend or a savoury garlic-soy marinade. Give them at least 30 minutes (or overnight if you’ve got the time) to absorb all those bold flavours before cooking.
- - Tofu: Press it first to remove excess moisture, then marinate for at least 30 minutes (or overnight for extra flavour).
- - Tempeh: Steam it for 10 minutes before marinating to soften its texture and remove any bitterness.
- - Seitan: Its dense, chewy texture holds up well in bold marinades like barbecue or teriyaki.
Grilling
For that wonderful smoky, charred flavour, some chicken substitutes grill better than others.
- - Seitan: The best option for grilling, its firm texture holds up well and crisps beautifully.
- - Tempeh: Slices or skewers of tempeh develop a delicious smoky crust on the grill.
- - Tofu: Extra-firm tofu can be grilled, but make sure to use a marinade and oil to prevent sticking.
Frying
On those days when you just need a treat, fry your substitutes and satisfy cravings for comfort meals akin to crispy tenders or golden nuggets.
- - Cauliflower: A great choice for crispy bites, coat your cauliflower pieces in batter and fry for a crunchy exterior.
- - Seitan: Naturally chewy and dense, it crisps up beautifully in a pan with a light coating of flour or breadcrumbs.
- - Tofu: Coat in cornstarch or panko for a crispier finish, then pan-fry until golden brown.
Baking
Baking is a fuss-free way to get plant-based chicken substitutes crispy on the outside and tender on the inside. Just coat your substitute in your favourite seasoning or sauce, spread it on a tray, and let the heat work its magic. For extra crunch, try tossing them in breadcrumbs or a light cornstarch coating before baking.
- - Jackfruit: Best baked for 45 minutes after being marinated and shredded to create a pulled chicken texture.
- - Mycoprotein (Quorn): Already seasoned and ready to go, it bakes well for an easy, high-protein meal.
- - Cauliflower: A fantastic option for baked wings—toss in buffalo sauce for a spicy, crunchy alternative.
Frive’s Tom Yum Sweet Potato & Chickpea Curry
Choosing the best chicken substitute
Not all chicken substitutes are created equal, and the best one for you depends on what you're cooking, your dietary needs and how much protein you want on your plate. If you're after a high-protein option for muscle-building, a low-calorie swap for weight loss or something that fits a gluten-free or soy-free diet, there's a perfect match out there.
For high-protein meals: If you want to increase or simply maintain your protein, you can't go wrong with seitan and tempeh. Packed with protein and a satisfyingly chewy texture, seitan holds up brilliantly in stir-fries and sizzling fajitas. Tempeh, on the other hand, has a heartier, slightly nutty flavour with a firm texture that crisps up beautifully on the grill or in a hot pan.
For low-calorie meals: Jackfruit is a great option if you're keeping an eye on your calorie intake but still want something delicious and filling. While it’s lower in protein than other substitutes, its fibrous texture mimics chicken beautifully and works best in saucy dishes like tacos, curries and BBQ-style sandwiches.
For gluten-free or soy-free diets: For those avoiding soy, cauliflower and chickpeas are versatile and tasty alternatives. Roasted cauliflower bites work surprisingly well in gluten-free wraps and salads, while chickpeas bring heartiness to curries and stews.
Mycoprotein-based products (like Quorn) are another fantastic option, but be sure to check labels if you're avoiding gluten.
Trying out different substitutes can take some trial and error, but Frive makes it easy by including high-protein plant-based options in their meal plans. If you're a seasoned plant-based eater or just experimenting with reducing meat, Frive’s vegan and vegetarian meals give you a delicious way to discover what works best for you. Don’t just take our word for it—plenty of Frive customers have found their go-to chicken alternative, and their reviews speak for themselves.
“I love the convenience as I work away from home during the week and this is the best way to manage my meal plans and calorie intake. The food is incredibly tasty- I’m on the vegan plan purely for gut health and can highly recommend it.”
Discover your perfect chicken substitute with Frive
With so many chicken substitutes out there, finding the right one for your meals means knowing what works best for your taste, texture preferences and nutrition goals. If you're looking for high-protein options like seitan and tempeh or lighter choices like jackfruit and cauliflower, there's a perfect alternative to suit every dish.
And if you're not sure where to start, Frive's meal plans make it easy to enjoy high-protein, plant-based meals without the hassle. With chef-crafted dishes packed with flavour and nutrition, you can make the switch to a chicken substitute without ever missing a beat.
Discover Frive's meal plans today and find plant-based dishes that make going meat-free easier than ever.
If you’ve enjoyed this article, you might be interested in our other food substitute articles, which include delicious pancetta substitutes and the best parmesan cheese substitutes.
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FAQs
What protein can replace chicken?
Plenty of plant-based proteins can stand in for chicken, including tofu, tempeh, seitan and mycoprotein-based products like Quorn. For a more whole-food alternative, chickpeas and lentils are also great choices.
Is jackfruit a good chicken substitute?
Jackfruit works well as a shredded chicken substitute because of its fibrous texture and is best used in dishes like tacos, curries and sandwiches, where seasoning and sauce bring out its mild flavour. However, as it's not a high-protein option, consider pairing it with beans, tofu or tempeh to meet your daily protein requirements.
What is the best meat substitute for chicken?
The best chicken substitute depends on what you're cooking. Seitan has the most meat-like texture, making it great for stir-fries and grilled dishes, while tofu and tempeh absorb marinades and work in almost any recipe. For a shredded texture, jackfruit works well and for a convenient, ready-made option, mycoprotein-based products like Quorn offer a realistic texture and taste.
What is a good vegetarian substitute for chicken?
If you're looking for a great vegetarian alternative to chicken, tofu, tempeh, seitan and mycoprotein-based products like Quorn are some of the best options. High in protein and incredibly versatile, they can be marinated, grilled or fried to replicate the texture and taste of chicken. For a more natural, whole-food approach, chickpeas, lentils and even cauliflower can work beautifully in the right dish.
