If you participated in Veganuary this past January, keep the momentum going with a meat-free May! Even if you’ve already transitioned to a fully plant-based diet, we trust that you’ll still find this list helpful.
Chickens are the most consumed animals in the US. Farming them causes harm to the planet (think: waste runoff and groundwater pollution, greenhouse gasses, land degradation and so on) and, in short, consuming them can cause harm to our health. Pledge to go poultry free with the following three chicken alternatives (plus, an egg-citing bonus!).
Plant Based Chicken Alternatives
Mushrooms
With so many fungi-infused foods and supplements on the market (mushroom protein powder and protein bars, mushroom coffee and snacks like crispy macaroons—what?!) it’s safe to say that ‘shrooms are definitely having their well-deserved moment right now.
Turns out that mushies, which are rich in compounds that promote good health, make for an ideal chicken alternative, too—specifically Chicken of the Woods and oyster mushrooms. And since the latter are easier to find in grocery stores, we’ll focus on those.
While oyster mushrooms don’t necessarily taste great on their own—especially raw (and hey, neither does chicken meat)—they’re extremely yummy when cooked. Oyster mushrooms shred apart easily, cook quickly and absorb all the good-good spices and seasonings you add to your dish. Try Easy Stir-Fried Mushrooms over rice with a side of steamy veggies.
More meatless mushroom recipes:
Jackfruit
When using jackfruit to replace chicken, skip the whole fruit and opt for canned. We like Nature’s Charm Young Green Jackfruit in Brine because it contains jackfruit, water and salt – and that’s it. And while the fruit itself is a good source of vitamin C, jackfruit’s nutrition is concentrated in the seeds, which provide protein, potassium, calcium and iron. When you find the seeds in the can, you’ll notice they’re soft enough to cut and chew. Use them in whatever you’re making to get all the nourishing benefits.
This spiky South Asian fruit, when canned, offers a savory flavor and shreds easily, making it a great option for replacing meat in a variety of dishes, including pulled pork, burritos and tacos.
Combine it with egg-free mayo, celery, onions, garlic, dill, lemon juice, paprika, salt and pepper and you’ve got a yummy smoky chicken salad alternative.
Easy and enjoyable jackfruit recipes:
Chickpeas
Chickpeas are a must-mention because it says it right there in the name (chick-pea!). Also popularly referred to as “garbanzo beans,” they’re more versatile than you can imagine. Plus, they’re low in fat and sodium yet high in fiber and protein to keep you feeling fuller longer. Chickpeas are also an excellent source of the B vitamin folate.
Use chickpeas instead of chicken to make chickpea “chicken” salad, “meatballs,” nuggets and cutlets.
Savory chicken-less chickpea recipes :
Bonus: Egg Alternatives
Eggs are the second most common food allergen in the US, with skin reactions being the most common symptom. Aside from that, they’re high in cholesterol (around 187 mg in just one egg!), which is often a key motivator for people to ditch eating eggs altogether.
When it comes to baking and cooking, there are quite a few plant-based egg substitutes. In baked goods, you can go the “flax egg” route, or use bananas, apple cider vinegar, chia seeds or a DIY (or store-bought) powdered egg replacer. Another option is to use aquafaba—the liquid leftover from a drained can of chickpeas—which you’ll already have plenty to spare from all that chicken-less chickpea salad you’re making!
For simple tutorials on how to make these “eggs,” read How to Substitute for Eggs in Baked Goods. While you’re at it, check out our Vegan Baking Guide: Tips, Tools & Substitutions for Plant-Based & Raw Bakers for a longer list of subs, plus must-have tools and raw baking essentials.
If you’re craving eggs straight up, this Tofu Breakfast Scramble won’t disappoint. You can also make these Vegan Omelets with Garbanzo Bean Flour & Veggies for an elevated breakfast.
Easy-to-make egg-free recipes:
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