Chicken is top-tier for adding more protein into your diet—but eating it day in and day out could get monotonous. Luckily, there are plenty of nutritious and protein-packed alternatives that make great chicken stand-ins. Grab one of these the next time chicken boredom hits.
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Salmon is an excellent seafood-based alternative to chicken.
“Thanks to its higher fat content, salmon tends to stay moist and flavorful and brings a unique taste and texture to the table to help add more diversity to your diet,“ Rachael Ajmera, MS, RD, dietitian, writer, and founder of Nutrimental told Health.
In addition to protein, salmon also provides heart-healthy omega-3 fatty acids, and other essential nutrients like vitamin D, vitamin B12, and selenium.
Here’s what you can expect in a 3-ounce serving of cooked Atlantic salmon:
- Calories: 175
- Fat: 11 grams (g)
- Protein: 19 g
- Carbs: 0 g
- Fiber: 0 g
- Sugars: 0 g
- Sodium: 52 milligrams (mg)
Salmon is extremely versatile—you can enjoy it baked, poached, or grilled, and use it in salads, casseroles, grain bowls, and even burgers.
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Tempeh is made from soybeans, but has a firm, hearty texture that closely mimics chicken, making it an easy plant-based swap.
“Tempeh is high in protein, rich in gut-friendly probiotics, and a good source of iron, calcium, and magnesium,” said Sylvia Klinger, a registered dietitian and contributor to The Mesothelioma Center at Asbestos.com.
See the nutrition info for a 100-gram portion of cooked tempeh:
- Calories: 195
- Fat: 11 g
- Protein: 20 g
- Carbs: 8 g
Tempeh is a great addition to tacos, teriyaki bowls, or chili. Klinger recommends to steam it before marinating to reduce bitterness, and then grill, pan-sear, or crumble it into recipes.
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Lentils are another great high-protein option for vegans and vegetarians—and unlike chicken, they also provide lots of fiber per serving, which supports satiety and gut health.
“Lentils are an excellent, inexpensive plant-based protein source that offer a distinct texture and are a great option for vegetarian or vegan meals,” Janelle Connell, RDN, Registered Dietitian and Translational Science Nutritionist at Viome Life Sciences told Health.
Here’s what 1-cup of cooked, canned lentils looks like, nutrition-wise:
- Calories: 307
- Fat: 13 g
- Protein: 16 g
- Carbs: 35 g
- Fiber: 14 g
- Sugars: 3 g
- Sodium: 633 mg
According to Connell, lentils absorb any flavor they’re introduced to, making them a great addition to hearty stews, soups, chilis, or “meat” sauces.
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Chickpeas—sometimes called garbanzo beans—are yet another high-protein, high-fiber alternative to chicken.
“Both canned and dry chickpeas are shelf-stable, so you can easily stock up and keep them in your cabinet for a convenient protein source in a pinch,” said Ajmera. The beans are also loaded with vitamins and minerals that can support blood pressure and heart health, among other things.
Here’s what you’ll get in a 100-gram serving of cooked, canned chickpeas:
- Calories: 137
- Fat: 3 g
- Protein: 7 g
- Carbs: 20 g
- Fiber: 6 g
Chickpeas are another extremely versatile plant-based protein. You can add them to grain bowls or salads, blend them into hummus, or mash them for a vegan twist on chicken salad.
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If you’re looking for another seafood alternative to chicken, give shrimp a try.
“Shrimp is high in protein, low in calories, and quick to cook, making it a great substitute for chicken in your favorite recipes,” said Ajmera. “It’s also high in vitamin B12 and selenium and contains iodine, an important nutrient that supports thyroid health.”
See the nutrition info for a 3-ounce serving of cooked shrimp:
- Calories: 84
- Fat: 0.3 g
- Protein: 20 g
- Carbs: 0.2 g
- Sodium: 94 mg
You can sauté or grill shrimp with garlic and herbs for a quick weeknight dinner, toss it into salads for a boost of protein, or stir it into pasta, fried rice, or noodle dishes to boost their protein content.
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Canned tuna is a budget-friendly and versatile pantry staple that can be used in place of chicken.
But be warned: Though it contains essential nutrients like vitamin D, selenium, vitamin B12, and omega-3 fats, Tuna also can contain the toxic heavy metal mercury. In that case, “limit your intake to 2-3 servings of skipjack tuna or a serving of albacore tuna per week,” said Connell.
A 3-ounce serving of canned, drained tuna looks like this:
- Calories: 109
- Fat: 3 g
- Protein: 20 g
- Carbs: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Sodium: 320 mg
The typical choice for tuna is tuna salad—but Connell recommends trying a healthier version of it by mixing tuna with plain Greek yogurt, diced celery, and grapes. You can also enjoy it on an open-face sandwich by layering it on top of toasted sourdough or whole-grain bread.
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Mushrooms are the lowest calorie option on this list—but they’re still an acceptable replacement for chicken that can give your dish a punch savory, umami flavor.
While mushrooms are also lower in protein, they still provide other essential nutrients. “Mushrooms provide fiber, which can support gut health and regularity, as well as B vitamins like riboflavin and niacin, which are required for energy production,” said Ajmera.
Here’s the nutrition information for a cup of cooked shiitake mushroom pieces:
- Calories: 81
- Fat: 0.3 g
- Protein: 2 g
- Carbs: 21 g
- Fiber: 3 g
- Sugar: 6 g
- Sodium: 348 mg
According to you can sauté, roast, or grill mushrooms, and then add them to stir-fries, soups, pasta dishes, tacos, and burgers. Pairing them with protein-rich ingredients like lentils and beans, can help make your dish more filling.
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Feel like something just a tiny bit different than chicken? Give turkey a try (it’s not just for Thanksgiving).
Like chicken, turkey is a lean, high-protein poultry option, making it an easy one-to-one substitute. “Turkey provides high-quality lean protein and is lower in fat than most cuts of chicken,” said Klinger. “It’s also rich in B vitamins, like B6 and niacin, and contains selenium and zinc to support immunity.”
Here’s what you can expect from a 3-ounce serving a cooked turkey (breast meat).
- Calories: 125
- Fat: 2 g
- Protein: 26 g
- Carbs: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Sodium: 84 mg
You can use turkey anywhere you’d normally use chicken: meatballs, roasted turkey, even in tacos using ground turkey. It’s also incredibly versatile in the kitchen, said Klinger, whether you’re roasting it, pan-searing it, slow-cooking it in a crockpot, or throwing it on the grill.
