What is a vegan protein equivalent to chicken? A Guide to Plant-Based Alternatives

November 10, 2025 •

4 min read

With many vegans looking for alternatives, the search for a perfect chicken substitute is common, and fortunately, there are many plant-based options that rival or exceed chicken's protein content. Finding what is a vegan protein equivalent to chicken depends on your desired texture, flavor, and nutritional profile.

Quick Summary

Several plant-based options mimic chicken's texture and offer a high protein content. Seitan provides a chewy, meaty consistency, while tofu and tempeh are versatile, protein-rich soy products. Jackfruit offers a shredded texture suitable for pulled-style dishes, and oyster mushrooms can be used for crispy frying.

Key Points

Seitan: A high-protein, wheat-based option with a chewy, meaty texture, ideal for cutlets, shreds, or kebabs.
Tofu: A versatile, complete protein made from soy milk that absorbs flavors easily and comes in various firmness levels.
Tempeh: A fermented, nutrient-dense soybean product with a firm texture and nutty flavor, offering more fiber and protein than tofu.
Jackfruit: Young, unripe jackfruit has a neutral taste and fibrous texture, making it perfect for pulled-style dishes but is low in protein.
Oyster Mushrooms: When cooked, these mushrooms can achieve a crispy texture similar to fried chicken, making them a great alternative for breaded dishes.
Flavor Absorption: Tofu and jackfruit are known for absorbing flavors exceptionally well, making them great canvases for marinades and spices.
Complete vs. Incomplete Protein: While tofu and tempeh are complete proteins, seitan and jackfruit are not, so it's important to vary your protein sources on a vegan diet.

The Primary Vegan Alternatives to Chicken

Switching from chicken to plant-based proteins offers a variety of culinary experiences. Each alternative brings a unique texture and flavor profile to the table, making it a matter of personal preference and the intended recipe. Understanding the differences is key to choosing the right option for your dish.

Seitan: The High-Protein, Meaty Option

Seitan is a popular vegan meat substitute known for its chewy, dense texture, which closely resembles cooked chicken. Made from vital wheat gluten, it is an excellent source of protein and is remarkably low in fat. While it is not a complete protein on its own (it is low in lysine), it becomes complete when eaten as part of a varied plant-based diet.

Best uses for seitan:

Shredded for vegan 'pulled chicken' sandwiches
Cutlets for pan-frying or grilling
Strips for stir-fries and fajitas
Chunks for stews and kebabs

Tofu: The Versatile Complete Protein

Made from condensed soy milk, tofu is a staple in many cuisines and an incredibly versatile ingredient. Firm and extra-firm tofu are ideal for mimicking chicken, as they hold their shape well and can be pressed to remove excess water, creating a denser, meatier consistency. Tofu is a complete protein, containing all nine essential amino acids. It is also low in calories and a good source of iron and calcium, especially when prepared with calcium sulfate.

Preparing and cooking tofu:

Press it: For best results, press firm or extra-firm tofu for at least 30 minutes to remove moisture. This allows it to absorb marinades better.
Marinade: Tofu acts like a sponge, absorbing flavors easily. Use marinades with savory and aromatic ingredients.
Cooking methods: Pan-fry, bake, scramble, or grill tofu to achieve different textures.

Tempeh: The Fermented Powerhouse

Tempeh is a fermented soybean product that offers a nuttier, more savory flavor profile and a firmer texture than tofu. Because it is made from whole soybeans, tempeh contains more fiber and protein than tofu and provides beneficial probiotics for gut health. It holds its shape well when cooked, making it a great choice for heartier dishes.

Cooking with tempeh:

Slice or crumble tempeh and marinate it in sauces.
Bake or pan-fry to create a crispy exterior.
Use in stir-fries, sandwiches, or crumbled into pasta sauces.

Jackfruit: The Shredded Texture Champion

For dishes where a shredded or pulled meat texture is the goal, young, unripe jackfruit is an excellent choice. It has a neutral flavor that readily takes on the spices and sauces it is cooked with, similar to pulled pork or chicken. While its protein content is significantly lower than chicken, combining it with other protein sources is a great strategy for a balanced meal.

Best for pulled-style dishes:

Barbecue sandwiches
Tacos and nachos
Soups and stews

Oyster Mushrooms: The Crispy Alternative

When deep-fried or pan-fried, oyster mushrooms can develop a remarkably crispy texture that mimics fried chicken. They are lower in protein but can be a delicious substitute in certain recipes, especially when coated in a flavorful batter.

Comparison Table: Vegan Chicken Alternatives vs. Chicken


Feature	Seitan	Tofu	Tempeh	Jackfruit	Chicken Breast (Cooked, 100g)
Protein	~25g per 100g	~10g per 100g	~19g per 100g	~2.8g per 100g	~31g per 100g
Texture	Chewy, meaty	Soft to firm, versatile	Firm, hearty, nutty	Stringy, soft when cooked	Fibrous, tender
Complete Protein	No (low in lysine)	Yes	Yes	No (low protein)	Yes
Flavor	Neutral, takes on marinades	Mild, absorbs flavors	Nutty, earthy	Neutral, takes on flavors	Mild, can be bland
Best For	Meaty dishes, cutlets	Scrambles, stir-fries	Hearty stews, baking	Pulled dishes	All uses

How to Choose Your Best Vegan Chicken Equivalent

Your ideal vegan chicken alternative depends entirely on your recipe and dietary needs. If you're looking for a direct, high-protein swap with a meaty texture, seitan is likely your best bet. For a complete protein source that is incredibly versatile and takes on any flavor, firm tofu is a fantastic option. If you prefer a fermented, gut-healthy food with a nutty taste and higher fiber, tempeh is the way to go. Finally, for dishes where a shredded texture is the most important factor, young jackfruit is the clear winner, though you will need to supplement your meal with other protein sources. For a fried 'chicken' experience, oyster mushrooms can offer a surprising and delicious result.

Conclusion: The Right Alternative for Your Recipe

Ultimately, there is no single answer to what is a vegan protein equivalent to chicken. The plant-based world offers a diverse range of alternatives, each with its own strengths. By considering your desired texture, flavor, and nutritional goals, you can select the best option for your dish and enjoy a satisfying, protein-rich meal. The journey is about exploring these options and finding which ones best fit your palate and culinary style. With a little experimentation, you'll find that delicious vegan alternatives can easily replace chicken in any recipe. For more information on plant-based alternatives, check out the resources at Veganuary.

Frequently Asked Questions

Seitan, made from vital wheat gluten, typically has the highest protein content among common vegan chicken alternatives, sometimes even rivaling or exceeding animal protein per serving.

While jackfruit offers a great shredded texture for dishes like pulled 'chicken,' it is not high in protein. For a high-protein meal, you should combine it with other protein sources like beans, legumes, or a seitan-based product.

Yes, tofu is a complete protein source, meaning it contains all nine essential amino acids needed by the human body.

To make seitan at home, you can start with vital wheat gluten flour, mix it with water and seasonings, knead it, and then cook it by boiling or steaming. Combining it with other ingredients like chickpea flour can enhance its texture and nutritional profile.

Tofu, especially firm or extra-firm, has a sponge-like texture that can be dense and meaty. Tempeh, made from fermented whole soybeans, is much firmer and has a hearty, nutty flavor and visible texture from the beans.

The healthiness of store-bought vegan chicken alternatives varies by brand and processing. While they can be high in protein, some are also high in sodium or additives. It's best to check the nutritional label for specifics.

Both seitan and firm tofu are excellent choices for stir-fries. Seitan provides a chewy, meaty texture, while tofu readily absorbs the flavors of the sauce and spices.