What to eat instead of soya chunks? 10 versatile plant-based alternatives

December 10, 2025 •

4 min read

According to Johns Hopkins Medicine, soy is a major food allergen, which is just one of several reasons many people look for alternative protein sources. If you are wondering what to eat instead of soya chunks, a wide variety of protein-packed, delicious alternatives can easily replace them in your favorite meals.

Quick Summary

This guide provides an overview of ten excellent soy chunk alternatives, from seitan and lentils to mushrooms and chickpeas. It includes comparisons of flavor and texture, plus cooking tips for integrating these new ingredients into your plant-based recipes.

Key Points

Explore diverse proteins: Beyond soy, excellent sources include seitan, lentils, chickpeas, mushrooms, jackfruit, and soy-free tempeh.
Address allergy and health concerns: Alternatives are ideal for those with soy allergies, concerns about phytoestrogens, or who prefer less-processed options.
Choose alternatives based on texture: Select seitan for a meaty bite, jackfruit for a shredded texture, and lentils for a softer base.
Enhance flavor with marinades: Neutral-flavored alternatives like seitan, chickpea tofu, and mushrooms benefit greatly from generous seasoning and marinades.
Prioritize whole foods: Focus on legumes, mushrooms, and nuts for fiber and nutrient-rich, less-processed meals.
DIY options available: Learn to make chickpea tofu or walnut crumbles at home for fresh, customizable soy-free alternatives.

Why Look for Alternatives to Soya Chunks?

While soya chunks, also known as textured vegetable protein (TVP), are a popular and affordable protein source, several factors lead people to seek alternatives. Allergies are a significant concern, as soy is one of the most common food allergens, causing reactions in some individuals. Others have concerns about the phytoestrogens in soy, which can mimic the hormone estrogen, though scientific opinion on the clinical significance of this effect varies. Concerns about GMO soy and highly processed foods also motivate people to look for more whole-food-based options. Finally, some simply dislike the taste or spongy texture of soya chunks and want to explore other plant-based possibilities.

Top Plant-Based Alternatives to Soya Chunks

Seitan

Made from vital wheat gluten, seitan is renowned for its dense, meat-like texture, making it an excellent substitute for chicken or beef chunks. It is incredibly high in protein and absorbs marinades and spices beautifully, making it versatile for stir-fries, curries, and stews. When preparing seitan, kneading the dough is crucial for developing its chewy texture before simmering it in a flavorful broth.

Lentils and Legumes

Lentils, chickpeas, and beans are fantastic whole-food alternatives. Brown and green lentils are great for thickening stews or replacing ground meat in dishes. Chickpeas offer a nutty flavor and firm texture that works well in curries or roasted for a crispy snack. Fava beans can be used to create high-protein, soy-free tofu for extra versatility. All legumes are packed with fiber, vitamins, and minerals.

Mushrooms

For those seeking a more earthy flavor and a different texture, large mushrooms like portobello or king oyster are a perfect choice. Sliced and sautéed, they can provide a meaty texture and rich umami flavor to dishes. They can also be chopped finely to create a mushroom mince, an excellent substitute for ground meat in pasta sauces or tacos.

Jackfruit

Young, green jackfruit has a texture similar to shredded meat, making it a popular choice for 'pulled' dishes. It is lower in protein than other options but is high in fiber and works well in sandwiches, curries, or tacos. It is important to buy canned young jackfruit in brine, not syrup, for savory dishes.

Tempeh (Soy-Free Varieties)

While traditionally made from fermented soybeans, some brands now offer soy-free versions of tempeh made from chickpeas or other legumes. Tempeh has a firm, nutty flavor and is rich in probiotics. It can be sliced, crumbled, or diced and is great for marinading and frying. Check the label carefully to ensure it is a soy-free variety if you have an allergy.

Other Protein Sources

Pea Protein: Available as a powder or in some meat substitute products, pea protein is a great hypoallergenic and sustainable source of protein. It's often used in vegan 'ground beef' recipes.
Chickpea Tofu: Also known as Burmese tofu, this can be made at home from chickpea flour, offering a soy-free, gluten-free, and nut-free tofu alternative with a slightly different texture.
Cauliflower and Walnuts: A blend of chopped cauliflower and walnuts can create a delicious, whole-food meat-like crumble for tacos or pasta.
Beans and White Bean Flour: White bean flour can be used to create a soy-free tofu substitute.
Textured Vegetable Protein (TVP): While soya chunks are a form of TVP, soy-free TVP is also available from other sources, including pea or wheat protein.

Comparison Table: Soya Chunks vs. Alternatives


Feature	Soya Chunks	Seitan	Lentils/Chickpeas	Mushrooms	Jackfruit	Pea Protein	Chickpea Tofu
Primary Protein Source	Soybeans	Vital Wheat Gluten	Legumes	Fungus	Fruit	Peas	Chickpea Flour
Texture	Spongy, chewy	Dense, meaty	Soft to firm	Tender, meaty	Shredded, soft	Crumble	Soft to firm
Flavor	Neutral, absorbs flavor	Neutral, absorbs flavor	Earthy, nutty	Earthy, umami	Neutral	Neutral	Neutral, nutty
Protein Content	Very High	Very High	High	Low	Low	Very High	High
Best For...	Curries, stews	Grilling, stir-fries	Soups, stews, curries	Mince, roasts	Pulled 'meat'	Mince, crumbles	Frying, salads
Soy-Free	No	Yes	Yes	Yes	Yes	Yes	Yes
Gluten-Free	Yes	No	Yes	Yes	Yes	Yes	Yes

Cooking Tips for Soy-Free Protein Sources

To get the most out of your chosen alternative, proper preparation is key. Here are a few tips to enhance the flavor and texture of your soy-free meals:

Marinade for Flavor: Most of these alternatives, like seitan and tempeh, absorb flavor best when marinated. Use a mix of soy sauce alternatives (like tamari or coconut aminos), vinegar, herbs, and spices to add depth.
Texture is Key: For items like mushrooms and jackfruit, pay attention to the cooking method. Sautéing mushrooms until all moisture is gone improves their texture, while shredding jackfruit before cooking mimics pulled pork.
Season Generously: Because many alternatives have a neutral flavor, don't be shy with seasonings. Smoked paprika, garlic powder, onion powder, and nutritional yeast can add rich, savory notes to crumbles and other bases.
Cook Lentils Perfectly: For lentils, avoid overcooking them if you want them to hold their shape. Green and brown lentils are best for savory dishes, while red lentils work well as a thickener.
Homemade Alternatives: Making your own chickpea tofu is a rewarding process that allows you to control the texture and ingredients perfectly.

Conclusion

Moving beyond soya chunks opens up a world of culinary possibilities for those with allergies, specific health concerns, or simply a desire for more varied and delicious plant-based meals. From the meaty bite of seitan to the versatility of legumes and the rich flavor of mushrooms, there are countless ways to enjoy high-protein, soy-free dishes. By experimenting with different alternatives and cooking techniques, you can easily discover new favorite ingredients and enhance your cooking repertoire. For reliable health information on soy, you can visit the Healthline article on the topic.

Note: When purchasing processed foods, always check the ingredients list to confirm that products marketed as 'soy-free' are truly free of soy derivatives, especially for severe allergies.

Frequently Asked Questions

Yes, many store-bought options are readily available. You can find pre-cooked lentils in cans, packaged seitan, and marinated mushrooms at most supermarkets, offering convenient, ready-to-add protein.

No, seitan is not a suitable alternative for those with a gluten allergy or celiac disease. As it is made from wheat gluten, it is important to choose other options like lentils, chickpeas, or chickpea tofu instead.

A mix of chopped walnuts and mushrooms, finely processed in a food processor, works exceptionally well as a ground meat alternative. Season it with smoked paprika, garlic powder, and onion powder for a savory, meaty flavor.

Jackfruit is an excellent textural replacement for pulled meat but is very low in protein. To match the protein content of soya chunks, you should pair jackfruit with a higher-protein food like legumes or nuts in the same meal.

You can make a soy-free tofu using chickpea flour, also known as Burmese tofu. The process involves whisking the flour with water and heating it until it thickens, then pouring it into a mold to set. Many recipes are available online.

Unlike soy, alternatives such as seitan, lentils, and mushrooms do not contain phytoestrogens. This makes them a safe option for those who are concerned about the estrogen-like effects of isoflavones found in soy products.

Both seitan and lentils are excellent for absorbing strong flavors. Seitan provides a firm texture that holds up well, while lentils can be cooked until soft, blending seamlessly into the curry sauce.