From veganuary.com
Chickens are beautiful, clever and harmless birds. But tens of billions of chickens are raised and killed for food every year – more than all other land animals combined.
The good news is that we don’t need to eat chickens to enjoy our favourite meals. Whether you’re craving crispy fried chicken, a creamy curry or a protein-packed stir fry, there are several delicious plant-based alternatives that recreate the texture and flavour of chicken using only plants.
Here are five of the best plant-based chicken alternatives to try, plus tips on how to cook with them.
1. Tofu
Tofu is one of the most versatile plant-based proteins you can cook with. Made from soybeans, tofu has a mild flavour that soaks up marinades and seasonings, making it perfect for everything from curries to stir fries.
Tofu is also packed with benefits beyond taste: it’s a great source of protein and contains calcium and iron too.
Firm and extra-firm tofu work best as a chicken substitute because they hold their shape and develop a meat-like texture when cooked. One of the secrets to using tofu is removing excess moisture before cooking.
Pressing or squeezing the tofu helps it crisp up in the pan, air fryer or oven.
Tofu recipes to try:
Crispy ‘chicken’ salt and pepper tofu
Top tip: Coat tofu in cornflour before frying or baking for an extra crispy finish. For more tips, see our ultimate guide to cooking with tofu.
2. Mushrooms
If you’re looking for a rich, savoury swap to recreate chicken dishes, mushrooms can step up to the job – yes, really. Lion’s mane, oyster and shiitake mushrooms have a naturally fibrous consistency that can mimic chicken in fried, shredded or saucy recipes.
Mushrooms are packed with umami (the savoury flavour associated with meat), quick to cook and absorb marinades nicely.
Find Lion’s mane at online grocers, discover oyster and shiitake at supermarkets, and check out Fable mushrooms at Holland & Barrett.
Mushroom recipes to try:
Top tip: Lightly coat mushrooms in cornflour before frying to create a crispy outer layer. Take a look at chef Derek Sarno’s YouTube channel – he is the king of mushrooms!
3. Seitan
Seitan has become a favourite in recent years for its versatility in plant-based cooking. Made from wheat protein, seitan has a consistency that closely resembles chicken, especially when torn into strips or chunks.
It crisps up nicely in a pan and works well in everything from sandwiches and burgers to curries and pasta dishes.
Because it has a fairly neutral flavour, use marinades and sauces to give it your desired taste. Seitan is also high in protein.
Seitan recipes to try:
Top tip: Tearing seitan by hand rather than slicing it creates a more realistic shredded chicken alternative. Explore our guide to cooking with seitan too.
4. Tempeh
Tempeh is another soy-based ingredient, but unlike tofu, it’s made from fermented whole soybeans, giving it a firmer bite and slightly nutty flavour.
It’s nutritious, with high levels of protein as well as calcium, iron and fibre. Some varieties also contain vitamin B12.
When cooking with tempeh, be sure to use marinades as it takes on flavours well. It can be sliced, cubed or crumbled depending on the dish you’re making.
Tempeh recipes to try:
Aubergine and tempeh Massaman curry
Top tip: Steam tempeh for a few minutes before marinating to soften any bitterness. See our guide to cooking with tempeh for more hacks.
5. Jackfruit
Young green jackfruit has become popular in vegan cooking due to its meaty bite.
When cooked and shredded, jackfruit can mimic pulled chicken, making it ideal for tacos, burgers, wraps and barbecue dishes. As with the other ingredients in this guide, it’s good at soaking up flavours, so don’t be afraid to get creative with marinades.
While jackfruit isn’t a great source of protein, it’s handy for dishes when you want a meaty texture. You can usually find canned young jackfruit in supermarkets, as well as Asian stores.
Jackfruit recipes to try:
Loaded jacket potato with sticky BBQ jackfruit
Vegan coronation chicken with jackfruit
Top tip: Use young green jackfruit in water or brine, not ripe sweet jackfruit in syrup. Discover more tips in our guide to jackfruit.
Supermarkets now also stock an impressive range of plant-based chicken alternatives, from fillets and nuggets to burgers, wings and deli slices. Check out our guide to the best vegan chicken alternatives in UK supermarkets.
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