Vegan alternatives to chicken
Swap matrix
Use these instead
Tofu, seitan and soy curls each cover a different part of chicken's job: tofu for cubes in curries, seitan for sliceable fillets, soy curls for shredded texture.
Conversion ratios
| Substitute | Use this much | Good to know |
|---|---|---|
| Firm tofu | 1 : 1 | Press 20 minutes, then marinate — it absorbs everything. |
| Seitan | 1 : 1 | Closest to a whole cut; slices and grills. |
| Soy curls / TVP chunks | 100 g dry = 250 g cooked | Rehydrate in seasoned stock, then fry. |
Best uses
- Curries and traybakes (tofu)
- Schnitzel, fillets and skewers (seitan)
- Shredded fillings, fajitas and pies (soy curls)
- Stir-fries
Why the swap works
It delivers comparable protein per serving, so meals stay just as filling.
Where it does not work
Silken tofu falls apart in a stir-fry — use firm or extra-firm. Seitan is also off the menu for anyone avoiding gluten.
Kitchen notes
- Freeze and thaw tofu before cooking: the texture becomes chewy and spongy, and it soaks up marinade.
- Cornflour dusting gives tofu a crisp shell that stays crisp in sauce.
- Rehydrate soy curls in stock with a spoon of nutritional yeast for a poultry-like savour.
The numbers
Swapping one kilo saves about 5.5 kg CO₂e. Do it once a week for a year and you avoid roughly 72 kg CO₂e — the same as driving a petrol car 360 km.
Sources: Poore & Nemecek (Science, 2018), FAO, USDA FoodData Central, Mekonnen & Hoekstra (2011).
Common questions
What is the best vegan chicken substitute?
Seitan for sliceable fillets, pressed firm tofu for cubes and curries, and soy curls when the recipe wants shredded chicken.
How do you make tofu taste like chicken?
Press it, marinate in vegetable stock with nutritional yeast, onion and garlic powder, then fry hard so the outside browns.
Is seitan high in protein?
Yes — about 25 g per 100 g, similar to chicken breast, though it is low in lysine so pair it with pulses across the day.
Convert this recipe
Paste an ingredient list and we will rewrite the animal ingredients as vegan ones, with quantities kept as written.
In depth
The longer answer
Chicken is prized for its mild flavour, relatively low fat, and high protein content that firms up when cooked. It also provides structure in dishes like stir-fries, salads, and soups. A direct plant-based substitute is not obvious because chicken is a lean, neutral canvas that takes on other flavours, whereas most plant proteins bring their own distinct taste and texture. The challenge is finding something that mimics both the chew and the ability to absorb marinades without falling apart.
Tofu, seitan, and soy-based mock chicken strips are the main contenders. Firm or extra-firm tofu has a mild taste and a spongy texture that crisps well when pan-fried, but it lacks the fibrous bite of chicken. Seitan, made from wheat gluten, offers a chewier, more chicken-like texture and absorbs flavours readily, though it is higher in sodium and not gluten-free. Mock chicken products often contain soy protein and seasonings, making them convenient but pricier and more processed. Environmentally, tofu and seitan have a lower footprint than chicken, while mock meats vary.
For the best results, press and marinate tofu for at least 30 minutes before cooking to improve texture and flavour absorption. Seitan benefits from simmering in broth before use to keep it moist. When stir-frying, cut pieces uniformly and cook over high heat to achieve a browned exterior. Be honest: no plant-based option will shred exactly like poached chicken, but in heavily sauced dishes or when breaded and fried, the difference is minimal. Start with a simple stir-fry or curry rather than a plain roasted chicken replacement.
At a glance
Quick facts
| Detail | What to know |
|---|---|
| Protein per 100g | Chicken: 31g; Tofu: 8g |
| Fat per 100g | Chicken breast: 3.6g; Tofu: 4.8g |
| Calories per 100g | Chicken: 165; Tofu: 76 |
| Iron content | Tofu: 5.4mg; Chicken: 1mg |
| Environmental impact | Tofu: 2x lower CO₂ than chicken |
In practice
What this means for you
- Press firm tofu for 20 minutes under a weight to remove excess water before marinating.
- Simmer seitan in vegetable broth with soy sauce for 15 minutes to boost flavour and moisture.
- Cut tofu or seitan into bite-sized pieces for even cooking in stir-fries and curries.
- Use a non-stick pan with a little oil to achieve a golden crust on plant-based chicken alternatives.
- Pair with a sauce that has strong flavours like teriyaki or barbecue to mask any remaining taste differences.
FAQ
Common questions
Can I use tofu in a chicken soup recipe?
What is the best plant-based chicken for grilling?
Is seitan healthier than chicken?
How do I make tofu taste like chicken in a stir-fry?
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