Protein Without Chicken? Yes, You Have Options!
Chicken tenders, nuggets, wings - I get the appeal. Juicy, tasty chicken is an easy go-to for protein. But going meatless doesn't mean you have to go without sufficient protein. Take it from a former chicken fanatic. Whether you're vegetarian, vegan-curious, or just want more variety in your protein sources, there are hearty, nutritious alternatives out there. In this post I’ll share my top picks and simple ways to cook them.
First, let’s quickly cover why protein matters...
Protein builds and repairs muscle, organs - basically anything in your body that’s not fat or carbs. We naturally lose and break down protein every day, so eating foods with protein helps restore what’s lost. How much we need varies by age, weight, activity level and health goals. Most experts recommend at least 0.8 grams of protein per kilogram of body weight per day.
Now, for the fun stuff - delicious vegetarian protein options! Here are some all-star picks:
Tofu
Tofu was a game changer for me. It sounds bland, but marinate or sauce it right and tofu takes on flavor beautifully. I like to coat firm tofu cubes with a mix of soy sauce, maple syrup and chili powder and roast them for 30 minutes. Crispy outside, creamy inside, sweet and spicy - so satisfying! Nearly 20 grams of protein per cup, too.
Tempeh
What looks kind of weird (fermented soybean cake) tastes kinda great. Tempeh has an irresistible nutty, mushroom-y flavor. I crumble it into pasta sauce, tacos or bowls for a meaty bite. It’s versatile for savory dishes and packs a whopping 30 grams of protein per cup.
Seitan
First time I tried seitan I was amazed how much the chewy texture resembled meat. It’s actually just wheat gluten, the protein part of wheat, with the carbs washed away. Tasty and super high in protein, but low in some amino acids, so I mix it with beans or lentils to balance it out.
Lentils
These petite legumes cook faster than beans and offer a meaty texture similar to ground meat when sautéed. Toss them in soups, stews, burgers, tacos - so many options! They’re loaded with 18 grams of protein per cooked cup.
Chickpeas
Mashed or whole, chickpeas (aka garbanzos) have a subtly nutty flavor. Blend them into creamy hummus or falafel, or roast them crispy with spices. They’re not technically a “complete” protein, but add whole grains and you’ve got all amino acids covered.
There are even more alternatives out there like quinoa, mushrooms, and jackfruit. Mix and match to meet your protein needs creatively and deliciously. Now who’s hungry? What will you try first?
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