5 Creative Plant-Based Chicken Swaps Using Whole Foods

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.

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Tofu recipes to try:

Crispy ‘chicken’ salt and pepper tofu

Sweet and sour sticky tofu

Air-fried tofu katsu

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.

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Mushroom recipes to try:

Mushroom shawarma

Mushroom gyros

Fried mushroom “chicken”

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.

                                                                                                              Image Credit: AdobeStock

Seitan recipes to try:

Seitan fried chicken burger

Sweet spiced seitan skewers

Maccheroni with seitan ragu

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.

                                                                                                               Image Credit: AdobeStock

Tempeh recipes to try:

Easy tempeh stir fry

Aubergine and tempeh Massaman curry

Tempeh poke bowl

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.

                                                                                                               Image Credit: AdobeStock

Jackfruit recipes to try:

Loaded jacket potato with sticky BBQ jackfruit

Jackfruit fried chicken

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.

https://veganuary.com/plant-based-chicken-swaps/

10 best plant-based iron sources for vegan athletes

From msn.com/en-us 

By Caitlin Rodgers

1. Lentils

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Lentils deliver around 6.6 mg of iron per cup, making them one of the most iron-dense whole foods available on a plant-based diet. They're also rich in protein, fibre, and complex carbohydrates, which makes them a genuinely practical choice for athletes who need sustained energy alongside their iron hit. Whether you're making a big batch of soup or a quick weeknight dal, lentils are flexible enough to fit into pretty much any eating routine.

Beyond iron, lentils contain natural phenolic compounds and carotenoids that act as powerful antioxidants and have anti-inflammatory properties. That's a nice bonus for anyone whose training load keeps inflammation running high. A simple squeeze of lemon juice over a lentil bowl isn't just tasty - it's actually a smart absorption move that brings vitamin C into the mix right where you need it.

2. Tofu

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Tofu stands out as a plant-based iron powerhouse, with one cup of firm tofu containing about 13.3 mg of iron, making it one of the highest single-serving iron sources available without meat. It's also a strong protein source, which is doubly valuable for vegan athletes managing both muscle recovery and iron needs in one meal. The versatility doesn't hurt either - tofu absorbs marinades well and fits comfortably into everything from stir-fries to scrambles.

Tofu contains phytates, compounds that can inhibit iron absorption. However, the fermentation process in tempeh breaks down many of these phytates, making the iron more readily available for your body to use. For tofu specifically, pairing it with bell peppers, tomatoes, or a citrus-based marinade significantly improves how much iron your body actually takes in from a given serving.

3. Chickpeas

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Chickpeas provide around 4.7 mg of iron per cup, and they come packaged with plenty of protein and fibre that keep you feeling full and fuelled through long training sessions. They're the kind of food that works hardest when it's the least dramatic - tossed into a grain bowl, blended into hummus, or roasted until crispy for a snack. For busy athletes who need high-nutrition food that's also low-maintenance, chickpeas tick every box.

Cooked chickpeas contain about 2.9 mg of iron per 100 grams, and their mild flavour makes them easy to pair with vitamin C-rich companions like tomatoes, lemon, and bell peppers. A classic chickpea curry with diced tomatoes isn't just comforting - it's actually a well-designed iron meal. Add a squeeze of lime and you've quietly upgraded the absorption value of the whole dish.

4. Tempeh

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Tempeh, made from fermented soybeans, provides around 4.5 mg of iron per cup. What sets tempeh apart from most other soy foods is the fermentation process itself. Choosing tempeh over tofu when possible is a good strategy, because the fermentation process naturally reduces phytates and makes minerals more bioavailable.

That means you're not just eating more iron - you're actually absorbing more of it. The protein in tempeh is high quality, with a 100-gram serving containing around 20 grams of protein. For vegan athletes who are already navigating protein targets, tempeh does double duty in a satisfying way.

Try it sliced into strips and pan-fried until crispy, or crumbled into a grain bowl with roasted red peppers for an easy post-training meal that quietly handles both your iron and protein needs at once.

5. Spinach

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Cooked spinach delivers around 6.4 mg of iron per cup, which puts it right up there with lentils in terms of iron density from a leafy green. The cooking part matters here. Spinach contains compounds called oxalates, which can bind to iron and hinder its absorption, but a simple cooking process like steaming or sautéing can significantly reduce these oxalates and unlock more of the available iron.

So a raw spinach salad is lovely, but wilted spinach gets more of that iron into your body. Half a cup of cooked spinach packs around 3.2 mg of iron, plus vitamin C to help with absorption. That natural vitamin C content is worth noting because spinach essentially helps itself get absorbed.

Pair it with a protein like tofu or chickpeas, add a bit of lemon or tomato, and you've got a genuinely efficient iron meal with almost no extra planning required.

6. Pumpkin Seeds

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Pumpkin seeds deliver around 4.2 mg of iron per ounce, which is a lot of iron for something you can toss into a trail mix or scatter over a bowl of oatmeal. They're one of those foods that earn their place in a busy athlete's routine simply because the barrier to eating them is so low. A small handful as a pre-workout snack or a topping on soup takes seconds and genuinely contributes to your daily iron intake.

Pumpkin seeds are also a great source of zinc and protein, and contain an extra dose of vitamin K and magnesium. They're bursting with antioxidants such as carotenoids, which have health-protecting properties. For athletes dealing with muscle soreness or oxidative stress from heavy training, those antioxidants are a quiet bonus.

Try them toasted and sprinkled over a lentil soup with a squeeze of orange juice to pull everything together.

7. Quinoa

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A 100-gram serving of cooked quinoa delivers approximately 2.8 mg of non-heme iron. Unlike many plant sources, quinoa is also a complete protein, containing all nine essential amino acids necessary for muscle repair and growth. That combination of iron and complete protein is relatively rare in the plant world, which is what makes quinoa genuinely useful for vegan athletes rather than just trendy.

It's a base you can build almost any meal around. While quinoa contains phytates that can slightly reduce iron absorption, this effect is minimal compared to its overall benefits. Rinsing quinoa thoroughly before cooking helps to remove saponins, its bitter outer coating, and can also reduce some phytate content.

That rinsing step takes about thirty seconds and makes a real difference. Cook it in a batch at the start of the week and you'll have an iron-rich, protein-complete base ready to go for several days of meals.

8. Swiss Chard

©8. Swiss Chard (SaucyGlo, Flickr, CC BY 2.0)

Cooked Swiss chard provides around 4 mg of iron per cup, making it one of the more underrated leafy greens in the iron conversation. It tends to live in spinach's shadow, but it's actually a comparable source and can be a nice change of pace when your taste for spinach wears thin. Like most leafy greens, it cooks down dramatically, so a large bunch in a pan becomes a manageable side dish in just a few minutes.

Swiss chard also brings magnesium and potassium to the table alongside its iron content, both of which matter for muscle function and recovery during heavy training blocks. Sauté it with garlic, a drizzle of olive oil, and a squeeze of lemon for an easy side that effectively combines an iron source with an absorption booster. It's one of those plates that does more work than it looks like it's doing.

9. Black Beans

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Black beans contain around 3.6 mg of iron per cup, and they come with a full package of fibre, plant protein, and slow-digesting carbohydrates that support endurance and recovery. They're one of the most practical iron-rich foods for busy athletes simply because they're so easy to use. Canned black beans take virtually no preparation, making them a realistic option even on weeks when cooking time is tight.

Garlic and onions, from the allium vegetable family, can help increase iron absorption, so cooking your black beans with onions and garlic is a smart habit. Pair a black bean bowl with diced tomatoes, a handful of roasted peppers, and fresh cilantro and you've got a meal that addresses iron intake, absorption, and great flavour all at once. It really can be that simple.

10. Fortified Cereals

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Fortified cereals can provide up to 18 mg of iron per serving, which makes them one of the most concentrated plant-based iron sources available in a single meal. The iron added is non-heme iron in forms like ferrous sulfate, which are typically well-absorbed, making fortified foods a reliable and accessible option for athletes with higher iron needs. For vegan athletes who struggle to hit their targets through whole foods alone, a bowl of fortified cereal in the morning can meaningfully shift the picture.

Consuming your fortified cereal with a source of vitamin C can dramatically increase the bioavailability of the non-heme iron, helping your body make the most of what's provided. A simple glass of orange juice or a handful of strawberries alongside breakfast does exactly that. Always check the ingredients list for sugar content, as many fortified cereals are high in added sugars.

Aim for options with fewer than 6 grams of sugar per serving to ensure you're getting a nutrient boost without an unnecessary sugar spike. Iron on a plant-based diet isn't complicated once you know the landscape. It's mostly about building consistent habits around these ten foods, pairing them smartly with vitamin C, and keeping an eye on the things that quietly block absorption like coffee, tea, and high-dose calcium close to meals.

In general, it's recommended that non-meat eaters consume 1.8 times as much iron as meat-eaters, due to non-heme iron being less absorbable. That sounds like a lot, but spread across a day of intentional eating, it's genuinely achievable. Your training deserves the fuel to match it.

https://www.msn.com/en-us/health/nutrition/10-best-plant-based-iron-sources-for-vegan-athletes/ss-AA21L8SF#image=10

The 9 Best Plant-Based Foods for Protein, According to Nutritionists

From marthastewart.com

Whether you're vegetarian, vegan, flexitarian, or an omnivore, these protein sources bring a lot to the table 

If you are considering adding more plant-based protein to your diet, you're not alone. More and more people have been shifting to plant-based diets over the last few years for a variety of reasons, from making eco-friendly choices to prioritizing personal health. A diet rich in fruits, vegetables, legumes, whole grains, nuts, and seeds has been linked to a range of benefits, including better heart health, lower cholesterol, and easier weight management. To find out which plant foods pack the biggest protein punch, we asked two registered dietitians for their favourite picks. Whether you're vegetarian, vegan, flexitarian, or an omnivore, these are the best ones to stock in your fridge and pantry, from vegetables and legumes to seeds.

Why Protein Is Important

Protein plays many vital roles in the body and is considered an essential nutrient,” says Jackie Topol, MS, RD, a registered dietitian and culinary nutritionist. It helps build and repair muscle, supports immune function, and keeps us feeling full and satisfied, which can aid in weight management. 

Can Plant-Based Sources Provide Enough Protein?

One common concern with eating more plants is whether you'll get enough protein, and it’s an important factor to consider. While animal foods are concentrated protein sources, you can absolutely meet your protein needs with plant-based foods while getting added benefits. "Plant proteins are a good source of fibre, antioxidants, and anti-inflammatory compounds," says Vandana Sheth, RDN, CDCES, FAND, a registered dietitian nutritionist, plant-based eating, and diabetes expert.

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The Best Plant-Based Foods for Protein

Our experts call out the following foods for their high protein content.

• Lentils: 9 grams of protein per 1/2 cup
• Beans: 7 to 9 grams of protein per 1/2 cup
• Quinoa: 8 grams of protein per cup
• Edamame: 9 grams of protein per 1/2 cup
• Tofu: 10 grams of protein per 1/2 cup
• Hemp seeds: 10 grams of protein per 3 tablespoons
• Tempeh: 15 grams of protein per 3 ounces
• Chia Seeds: 4 grams of protein per 2 tablespoons
• Green peas: 8 grams of protein per cup
  
  Ahead, learn about other benefits and suggestions for eating these superstar foods.

Lentils

With 9 grams of protein per 1/2 cup, lentils are a "powerhouse of nutrition," says Sheth. They’re also rich in fibre, folate, and iron, providing about 18 percent of your daily value of iron per serving. "The iron in animal protein is more bioavailable, but if you enjoy plant proteins with vitamin C, you can significantly enhance absorption of iron," she explains. To boost the iron content of lentils, try pairing them with vitamin C-rich foods, such as tomatoes, bell peppers, or a squeeze of fresh lemon juice.

How to Eat

• Lentils cook quickly, giving them an advantage over beans.
• They work well in soups, curries, salads, or casseroles, says Sheth.

Beans

Beans—from chickpeas to navy to kidney—provide about 7 to 9 grams of protein per 1/2 cup. They're also full of fibre, making them great for digestion and heart health, Sheth tells us.

How to Eat

• Beans are versatile; they can be the star of main dishes such as stews, curries, burritos, or tacos.
• Also, beans can be added to soups or salads, says Sheth.

Quinoa

One cooked cup of quinoa offers 8 grams of protein, 5 grams of fibre, and a generous helping of essential minerals. Quinoa is one of the few plant-based complete proteins, meaning it contains all nine essential amino acids your body needs. Animal proteins are considered complete, while many plant-based options are “incomplete.” But don’t worry, "when you enjoy a variety of [plant proteins] throughout the day, you are able to easily get all the essential amino acids," says Sheth.

How to Eat

Quinoa is very versatile and works in both sweet and savoury dishes, says Topol.

• For a hearty dinner, try our Roasted Carrots and Red Quinoa.
• Start your day with a high-protein breakfast; try a comforting Breakfast Quinoa simmered with milk and cinnamon.

Edamame

"Edamame are young soybeans that provide 9 grams of protein per 1/2 cup," says Sheth. You'll also get 4 grams of fiber, and studies show that consuming enough fibre can help support digestive health, reduce the risk of cardiovascular disease, and improve metabolic health.

How to Eat

"Enjoy them steamed or dry-roasted as a snack, add them to stir-fries, or blend them into a creamy dip," says Sheth.

Tofu

Half a cup of tofu provides about 10 grams of protein. This soy-based plant protein is mild in flavour, so Sheth says it easily absorbs any spices and flavours.

How to Eat

Tofu is a versatile plant-based protein that takes well to a variety of cooking methods. It can be baked, air-fried, grilled, scrambled, or stir-fried.

Hemp Seeds

"Hemp seeds provide 10 grams of protein in a 3-tablespoon serving. They also provide omega-3 fats and magnesium," says Sheth. Omega-3s are essential fats that play a key role in heart and brain health. While you may associate omega-3s with fish, hemp seeds are a great plant-based source.

How to Eat

• Sprinkle hemp seeds on cereal, toast, or salads, says Sheth.
• Blend them into smoothies or soups for a quick plant protein boost.

Tempeh

A fermented soy product with a firm texture and nutty, slightly earthy flavour, tempeh delivers around 15 grams of protein per 3-ounce portion. Because of its hearty consistency, tempeh makes a satisfying meat alternative in everything from sandwiches to stir-fries.

How to Eat

• Tempeh absorbs marinades well, making it perfect for baking, pan-frying, or grilling.
• Topol suggests making tempeh bacon and enjoying it in a sandwich with lettuce, tomato, and avocado.

Chia Seeds

Chia seeds are tiny but mighty, offering 4 grams of protein, 8 grams of fibre, and 7 grams of heart-healthy fat in just two tablespoons. Like hemp seeds, they’re a great source of plant-based omega-3s, which support heart and brain health.

How to Eat

• If you aren't already a fan of chia seed pudding, give it a try.
• Topol also likes to sprinkle the seeds into overnight oats.

Green Peas

If you’ve only been reaching for that bag of frozen peas to soothe bumps and bruises, it’s time to give them a spot on your plate the next time you're looking for a protein punch. "Green peas are an excellent source of protein and provide 8 grams per cup," says Topol. 

How to Eat

• Besides enjoying them as an easy side dish, add green peas to pasta or stir fry.
• Blend them into veggie burgers, dips, and even smoothies, says Topol.

How Much Protein Do You Need?

"Protein needs vary based on different factors like age, activity level, and health status," says Topol. "The RDA, or recommended dietary allowance, for protein for healthy adults is 0.8 grams per kilogram of body weight per day," says Topol. That’s roughly 55 grams per day for a 150-pound person. However, if you're active, over 60, or have certain chronic conditions, you may need anywhere from 1.0-2.0g per kilogram of body weight.

If you're unsure, a dietitian can help you figure out your nutritional needs and how to meet them—even without eating meat.

Getting Enough Protein on a Plant-Based Diet

“With a little planning and intentionality, you can easily meet your protein needs on a plant-based diet,” says Sheth. She recommends including a variety of plant proteins throughout the day “to amplify nutrition, satisfaction, and achieve balance with a plant-based diet.”
Here's an example of a well-rounded, protein-rich day of plant-based eating:

• Breakfast: Scrambled tofu with whole-grain toast
• Lunch: Lentil soup with a colourful chopped salad
• Snack: Pistachios and a pear
• Dinner: Chickpea curry with quinoa and a side salad
• Evening Snack: Roasted edamame

https://www.marthastewart.com/best-plant-based-proteins-11958545