TL;DR: Best Chicken Substitute for Protein in 2026
Plant-based options offer sustainable and healthy protein alternatives to chicken without sacrificing taste or nutrition.
ā¢ Tempeh: 19g protein per 100g, plus probiotics for gut health.
ā¢ Seitan: 25g protein per 100g, ideal for versatile cooking (not gluten-free).
ā¢ Lentils: Affordable, 8-9g protein per 100g with added fiber and nutrients.
ā¢ Plant-Based Products: 15-17g protein per serving, convenient and realistic texture.
Explore how these alternatives support health, preserve the planet, and fit into Maltaās food culture. Start adopting smarter food choices here: Longevity Research page.
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When it comes to protein-packed options, chicken has long been the star of the culinary world. But in 2026, as dietary priorities shift to sustainability, plant-based eating, and meat reduction, the question arises: Whatās the best chicken substitute for protein that supports your health, the planet, and of course, your taste buds? The good news is there are numerous innovative and delicious alternatives to explore, from plant-based powerhouses to cutting-edge lab-grown options. Letās dive in to discover how you can maximize protein, taste, and versatility without sacrificing your nutrition goals.
Why Replace Chicken, and Why Now?
Chicken, once heralded as the āhealthier meat,ā is facing some justified criticism. Concerns over the environmental impact of poultry farming, ethical considerations, and the rise of vegetarian and vegan diets have motivated many people to pivot towards chicken alternatives. Additionally, trends in nutrition for 2026 show an increased focus on fiber-rich and plant-heavy diets, described as “fibermaxxing,” aligning dietary choices with weight management, satiety, and gut health, according to a new report from Datassential.
But beyond the environmental gains and dietary trends, replacing chicken is about diversifying our protein sources to ensure long-term global food security. According to the data from ScienceDirect, the widespread adoption of alternatives helps reduce the strain on traditional meat production systems. So if you’re curious about the best substitutes for chicken that benefit both you and the planet, read on for a comprehensive breakdown.
What Can You Use as a Chicken Substitute for Protein?
1. Tempeh: The Fermented Protein Champion
With its earthy flavor and chewy texture, tempeh is a top contender for replacing chicken in savory dishes. Made from fermented soybeans, it is nutrient-dense, offering approximately 19 grams of protein per 100 grams. Beyond protein, tempeh contains probiotics that support gut health, making this option a favorite among biohackers looking to optimize digestion. You can marinate and grill it to mimic grilled chicken skewers or shred it for a plant-based chicken salad.
2. Seitan: A High-Protein, Low-Fat Option
Seitan, also referred to as “wheat meat,” is made from vital wheat gluten and boasts an impressive 25 grams of protein per 100 grams, rivaling chicken. Its chewy texture and neutral flavor absorb marinades and spices brilliantly, making it a versatile ingredient for stir-fries, kebabs, and even schnitzel. However, if you have gluten sensitivity or intolerance, steer clear, as this alternative is entirely gluten-based.
3. Jackfruit: The Best Whole-Food Alternative
For those preferring less processed options, jackfruit is ideal. Known for its fibrous, shredded texture, it closely mimics the mouthfeel of pulled chicken. However, itās relatively low in protein (only about 2ā3 grams per 100 grams of fruit), so pair it with protein-rich sides, like quinoa or beans, for a well-balanced meal.
4. Plant-Based Chicken Products: Innovation for Convenience
New advancements in food technology have made plant-based chicken alternatives almost indistinguishable from the real thing. Brands like Beyond Meat and Impossible Foods have created chicken nuggets, patties, and strips that are protein-dense (typically 15ā17 grams per serving) and environmentally friendly. Whether you’re sautĆ©ing them for a quick lunch or breading them for comfort food, plant-based products are convenient and easy to cook.
5. Lentils: Budget-Friendly and Nutritious
Lentils offer a simple, whole-food solution for protein replacement. Cooked lentils provide roughly 8ā9 grams of protein per 100 grams, along with essential nutrients like folate and iron. Their earthy flavor complements soups, protein-packed salads, lentil tacos, or even lentil-based burgers, ensuring ample variety in your plant-based diet.
Myths vs. Reality: Replacing Chicken as a Protein Source
| Myth | Reality |
|---|---|
| Chicken substitutes donāt provide enough protein. | Some, like tempeh and seitan, have protein content comparable to chicken. |
| Plant-based proteins lack essential amino acids. | Combining complementary sources (like lentils and rice) ensures a complete amino acid profile. |
| Meat alternatives are too expensive. | Whole-food choices like lentils and jackfruit are affordable and widely available. |
| Substitutes lack the texture and taste of chicken. | Modern processing techniques create products nearly indistinguishable from chicken. |
Top Chicken Substitute Options for Specific Goals
Best for Weight Loss: Tofu
If your aim is to shed extra pounds, tofu is rich in protein (9 grams per 100 grams) yet low in calories and fat. Itās highly versatile and works well in stir-fries, salads, and even curries. Plus, it contains isoflavones, which are associated with health benefits including improved bone density and hormonal balance.
Best for Muscle Gain: Pea Protein
Pea protein, commonly found in powders and processed alternatives, provides all nine essential amino acids, making it ideal for muscle repair and growth. Whether used in shakes or as a core ingredient in plant-based chicken nuggets, this protein source is a game-changer for athletes and fitness enthusiasts.
Best for Budget-Conscious Families: Chickpeas
Affordable and nutrient-dense, chickpeas (15 grams of protein per cooked cup) deliver both protein and fiber, ensuring satisfaction at every meal. Whip them into a creamy hummus, roast them as a snack, or use them to make a vegan “chicken” salad.
Whatās the Takeaway for Malta Residents?
In Maltaās evolving food scene, where Mediterranean flavors shine and sustainability takes priority, chicken substitutes offer exciting culinary potential. From traditional lentil-based Maltese soup to innovative Beyond Chicken wraps in health-focused cafes across Valletta, the options are endless. Restaurants can capitalize on this trend by incorporating a diverse range of plant-based dishes, pleasing both tourists and locals searching for eco-friendly and health-conscious meals.
Ready to start your journey toward smarter nutrition within Maltaās food culture? Get your free guide at our Longevity Research page and switch to a more sustainable, protein-packed plate.
What are the best chicken substitutes for protein in 2026?
The rising focus on both sustainable diets and protein alternatives has led to an explosion of options that mimic the nutritional profile of chicken. Whether you’re a longevity enthusiast, fitness fanatic, or simply someone trying to reduce your meat consumption, thereās a wide variety of substitutes available offering unique benefits for health and sustainability. Some options even outperform chicken nutritionally in specific areas, from fiber content to lower fat levels.
What plant-based options are ideal substitutes for chicken’s protein content?
Many plant-based chicken alternatives have entered the spotlight. Theyāre engineered to replicate the taste, texture, and nutrition of chicken while offering additional health or environmental benefits. Crucially, the rise of pea protein as a core ingredient has unlocked higher protein densities in meat alternatives without compromising texture or flavor.
- Tempeh: This fermented soybean product delivers 19 grams of protein per 100 grams with gut-friendly benefits due to its natural probiotics.
- Seitan: Made from gluten, this offers a whopping 25 grams of protein per 100 grams and mimics chickenās chewy texture, making it perfect for stir-fries or skewers.
- Chickpeas and Chickpea Flour: Though slightly lower in protein (8 grams per cup), combining these with other foods can offer complete protein. They work well in recipes like chickpea patties or āchickenā-style nuggets.
- Pea Protein: Commercial pea protein-based chicken alternatives, such as those from Beyond Meat or Quorn, deliver a robust protein profile while often being fortified with essential amino acids.
These options stand out for their adaptability across global cuisines while often being lower in saturated fat than traditional chicken. They also align with growing evidence that plant-based alternatives can lower your carbon footprint. According to the Center for Strategic and International Studies, fermented and plant-based proteins are experiencing rapid adoption due to their potential to reduce environmental impacts.
How do cultivated and hybrid meats stack up?
For those seeking innovation, cultivated (lab-grown) and hybrid meats are now trending. These proteins are designed to closely mimic the taste and amino acid profile of real chicken but are created using lab and fermentation technologies rather than traditional farming. According to an in-depth overview by the World Economic Forum’s White Paper, early trials show cultivated chicken achieving comparable protein levels while reducing antibiotic use and environmental degradation.
- Lab-Grown Chicken: Expected to deliver the exact protein profile (23-25 grams per 100 grams) of farm-raised chicken due to its cellular composition.
- Hybrid Chicken Products: These combine plant-based ingredients like soy or pea protein with small percentages of cultivated chicken cells for enhanced nutritional and sensory attributes.
Are insect proteins viable for chicken substitution?
Insect protein may feel unconventional, but itās gaining traction for its high protein density and sustainability attributes. A 100-gram portion of crickets or mealworms delivers about 21-23 grams of protein, making it comparable to chicken. Additionally, they are rich in iron and omega-3 fatty acids, nutrients often lacking in traditional chicken or plant-based proteins.
The acceptance of insect protein remains a challenge in Western countries, but advances in processing and flavor masking show promise. Incorporating powdered cricket protein into recipes like meatballs or breaded cutlets offers a good starter for bridging the gap between novelty and nutrition. Maltaās eco-conscious restaurant scene could take advantage of these developments to appeal to environmentally-minded tourists.
How do plant-based chicken substitutes compare nutritionally?
| Substitute | Protein (g) | Fat (g) | Fiber (g) | Sustainability (CO2 Emissions) |
|---|---|---|---|---|
| Chicken | 25 | 3 | 0 | High |
| Tempeh | 19 | 9 | 5 | Low |
| Seitan | 25 | 2 | 0 | Low |
| Pea Protein | 20 | 5 | 1 | Medium |
| Insect Protein | 21 | 6 | 0-3 | Very Low |
Fiber content in substitutes like tempeh gives them an edge for gut health enthusiasts, a factor becoming increasingly crucial as noted in 2026 nutrition predictions, where gut health sits among top priorities globally.
Which substitutes cater to specific dietary concerns?
- High-Protein Diets: Seitan and pea protein-based products top the charts due to their high protein concentration and low fat content.
- Low-Carb Diets: Seitan again shines, as does lab-grown chicken, for providing pure protein with negligible carbs.
- Allergy-Friendly Diets: For consumers avoiding soy, pea protein stands out. However, be wary of gluten in seitan-based products.
- Weight Loss: Tempeh provides satiety through a combination of protein, fat, and fiber, making it ideal for weight-conscious individuals.
A growing body of research highlights protein’s role in weight management through its impact on satiety, which means these substitutes can support healthy weight loss or maintenance when incorporated intelligently.
DIY Tips: Recipes to Make Plant-Based Chicken Substitutes at Home
For those inspired to experiment, creating some of these substitutes at home is easier than you might think.
- Homemade Seitan: Mix 1 cup vital wheat gluten with spices, then knead with water and soy sauce until firm. Simmer in broth for 60 minutes for chewy results.
- Gluten-Free Chickpea Patties: Blend 1 cup cooked chickpeas with garlic, onion, and an egg or flax egg. Form into patties and pan-fry until crisp.
- Spicy Tempeh Cubes: Marinate tempeh in tamari, smoked paprika, and apple cider vinegar for 30 minutes. Bake at 180Ā°C for 20 minutes for delicious, protein-packed bites.
These DIY recipes not only allow you to control ingredients and flavors but also reduce costs compared with commercial products.
From plant-based stand-ins to cutting-edge cultivated meats, the chicken substitute landscape in 2026 offers avenues for individual health while contributing to greater sustainability. Experiment with these options for dishes that are kinder to your body and the planet!
![š± Wondering what the best chicken substitute for protein is? Discover Malta-inspired alternatives that boost health & flavor in one bite! š©āš³ [Get a FREE recipe guide!]](/wp-content/uploads/2025/12/final-thoughts-mela-ai.png "Best CHICKEN Substitute for Protein: Delicious, Sustainable, and Nutritious Alternatives")
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When it comes to living longer and staying healthier, plant-forward diets are making waves, and replacing chicken with sustainable, high-protein alternatives fits right in. Experts like Bryan Johnson and Dr. Casey Means emphasize meal timing and nutrient density to improve metabolic health, supporting the shift towards less processed, nutrient-rich options. For example, combining fiber-packed lentils with proteins like tempeh can stabilize blood sugar and promote gut health, aligning with their recommendations for metabolic flexibility.
For Maltese diners, this trend opens more possibilities. Maltaās rich culinary heritage blends seamlessly with dishes incorporating chicken substitutes like jackfruit or seitan, offering vibrant new takes on local favorites. Restaurants in Malta and Gozo can thrive by embracing plant-based options that appeal to health-conscious eaters and environmental advocates.
Craving a healthier and tastier dining experience? Visit MELA AI to discover certified restaurants across Malta and Gozo that prioritize your well-being without compromising flavor. The future of dining is deliciously mindful, explore it today!
FAQ: Best Chicken Substitutes for Protein in 2026
Why are more people replacing chicken with plant-based substitutes?
As dietary priorities shift towards sustainability, gut health, and weight management, more people are seeking alternatives to chicken. Environmental and ethical concerns have prompted a move away from traditional poultry farming, which uses significant natural resources and contributes to greenhouse gas emissions. Additionally, 8 out of 10 individuals are reportedly trying to lose or maintain their weight, aligning with a growing focus on “fibermaxxing” diets that emphasize fiber-rich, plant-based foods for satiety and gut health. Nutritional insights for 2026 highlight that fiber-packed and plant-based products meet these emerging consumer priorities. In Malta, known for its healthy Mediterranean cuisine, adding plant-based alternatives reflects the islandās commitment to sustainability while enhancing traditional dishes like stews or salads.
Does replacing chicken mean sacrificing protein content?
Not at all! Some chicken substitutes boast protein levels comparable to or even higher than chicken. For example, seitan (“wheat meat”) delivers 25 grams of protein per 100 grams, matching chicken’s protein density. Tempeh, made from fermented soybeans, provides 19 grams of protein per the same serving, while also offering gut-health benefits through probiotics. Even plant-based brands like Beyond Meat offer chicken-like products with 15, 20 grams of protein per serving. To ensure a complete amino acid profile, combining proteins such as lentils with rice or seitan with chickpeas is optimal. In Malta, protein-rich substitutes like chickpeas are already staples in traditional dishes, promising an easy dietary transition.
What are the healthiest plant-based chicken substitutes?
Health-conscious consumers often gravitate to whole-food options. Tempeh and lentils top the list, offering robust nutritional benefits. Tempeh provides a great protein-to-fat ratio (19g protein and 9g fat per 100g) along with gut-friendly probiotics, while lentils bring affordable, fiber-rich protein (8g per 100g). Jackfruit is another nutrient-dense option for meals like pulled chicken sandwiches, though it needs to be paired with higher-protein foods, as its protein content is low. According to Bryan Johnson’s Project Blueprint and Dr. Casey Means’s metabolic framework, a diet high in fiber and legumes significantly improves gut microbiome health and supports longevity. In Malta, traditional recipes like kusksu (a Maltese lentil and broad bean soup) are perfect for incorporating these alternatives.
How do plant-based chicken substitutes benefit the environment?
Environmental concerns are one of the primary reasons people explore chicken substitutes. Poultry farming contributes significantly to greenhouse gas emissions, water usage, and deforestation. Switching to plant-based alternatives reduces the ecological footprint. For example, as reported by ScienceDirect, the production of plant-based proteins like tempeh and seitan generates significantly lower CO2 emissions than chicken. Adopting sustainable practices in Maltaās thriving restaurant industry could enhance its eco-conscious reputation, attracting tourists who seek environmentally friendly meal options.
Are lab-grown and hybrid meats effective chicken substitutes?
Lab-grown chicken offers one of the most exciting and innovative protein alternatives, providing the same nutritional profile as traditional chicken without harming animals or requiring antibiotics. It contains between 23, 25 grams of protein per 100 grams, comparable to conventional poultry. Hybrid options, like products blending pea protein with cultivated chicken cells, address challenges of flavor and texture while remaining environmentally sustainable. Although these options are still being scaled, they align with global dietary trends focusing on protein diversity and reduced environmental impact. Maltaās innovative health-food scene could benefit by being an early adopter of cultivated chicken products.
What is the best chicken substitute for weight loss?
For weight loss, tofu and lentils are excellent options as they are both low in calories and high in protein and fiber, which promotes satiety. A satisfying 100-gram serving of tofu provides 9 grams of protein, while cooked lentils deliver 8, 9 grams of protein and nearly 8 grams of fiber. According to nutrition studies for 2026, protein and fiber-rich meals have become a go-to for supporting weight loss while optimizing blood sugar levels. For those in Malta, where traditional Mediterranean diets thrive, incorporating these ingredients into existing dishes, like adding tofu to lampuki pie or lentils to kapunata, can be a more sustainable and weight-friendly alternative.
What chicken substitutes align with fitness and muscle-building goals?
When it comes to muscle gain, protein-dense options like pea protein and seitan take the lead. Pea protein is complete with all nine essential amino acids, making it ideal for muscle recovery, as suggested by Bryan Johnson’s meticulous attention to protein intake in his longevity protocol. Meanwhile, seitan delivers a whopping 25 grams of protein per 100 grams, with virtually no fat. Athletes might consider incorporating plant-based chicken alternatives into their diets or even using pea protein powder in smoothies for easy post-workout recovery. Malta-based restaurants catering to fitness enthusiasts could innovate by using these ingredients in kebabs and protein bowls.
Are chicken substitutes safe for those with dietary restrictions?
Yes, but careful selection is key. Tempeh and tofu are great options for those without soy allergies, while pea protein fits well for avoiding gluten and soy. Jackfruit is an excellent option if you want a minimally processed, gluten-free, and soy-free substitute, though it needs to be paired with a protein source for balance. Seitan, however, is not suitable for gluten-sensitive individuals as it’s made from wheat gluten. For tourists or residents in Malta with dietary sensitivities, meal customizations with accessible options like jackfruit or chickpea-based dishes are a great choice at health-focused restaurants.
Are there budget-friendly chicken substitutes?
Yes! Lentils, chickpeas, and tofu stand out as affordable, protein-packed options. A cooked cup of lentils costs far less than a chicken breast while still offering 9 grams of protein. Chickpeas, at 15 grams of protein per cup, are both economical and versatile. In Malta, where legumes are already widely used, these ingredients are a natural fit. Focus on whole foods, as they tend to be significantly cheaper than processed alternatives while still delivering essential nutrients and satiety.
Can chicken substitutes support longevity and metabolic health?
Research highlights that plant-based diets rich in protein and fiber support longevity and metabolic health by improving insulin sensitivity and promoting gut health. Dr. Casey Means emphasizes the importance of metabolic flexibility, which whole-food substitutes like tempeh, lentils, and chickpeas promote. Tempeh, for example, contains both high protein and natural probiotics, supporting gut microbiome health. Restaurants in Malta using these plant-based substitutes could attract customers focused on long-term health and dietary well-being, aligning with both global trends and local Mediterranean diet principles.
How can Malta embrace chicken substitutes in its culinary scene?
Malta, celebrated for its Mediterranean cuisine, is uniquely positioned to leverage chicken substitutes in traditional dishes. Tempeh, lentils, and jackfruit can be incorporated into Maltese classics like stuffed vegetables, soups, and stews, aligning with the islandās reliance on fresh, plant-focused ingredients. Health-conscious travelers and locals are increasingly opting for sustainable food choices, which can make plant-based āchickenā a lucrative addition to restaurant menus. Platforms like MELA AI allow diners to explore eateries championing such eco-friendly innovations, creating opportunities for restaurants to lead the plant-based movement in the region.
