Chicken is a versatile and budget-friendly protein source enjoyed by people worldwide. However, rising food prices and environmental concerns have prompted many to seek affordable alternatives that are both delicious and sustainable. Fortunately, there’s a variety of cost-effective and eco-friendly options available. In this article, we’ll explore the top 10 cheap alternatives to chicken that will satisfy your taste buds without breaking the bank.
1. Tofu
Tofu, made from soybeans, is an excellent plant-based protein alternative to chicken. It’s incredibly versatile, taking on the flavors of the ingredients it’s cooked with, making it a fantastic addition to stir-fries, salads, and sandwiches.
| Nutrient | Amount per 100g |
|---|---|
| Protein | 8g |
| Carbohydrates | 1.9g |
| Dietary Fiber | 0.9g |
| Fat | 4.8g |
| Calories | 76 kcal |
| Calcium | 350mg |
| Iron | 2.6mg |
2. Tempeh
| Nutrient | Amount per 100g |
|---|---|
| Protein | 19.5g |
| Carbohydrates | 9g |
| Dietary Fiber | 5g |
| Fat | 11.4g |
| Calories | 193 kcal |
| Calcium | 111mg |
| Iron | 2.3mg |
3. Lentils
Lentils are packed with protein and nutrients, making them an ideal substitute for chicken in soups, stews, and curries. They’re affordable and available in various colors and sizes.
| Nutrient | Amount per 100g |
|---|---|
| Protein | 9g |
| Carbohydrates | 20g |
| Dietary Fiber | 8g |
| Fat | 0.4g |
| Calories | 116 kcal |
| Iron | 3.3mg |
4. Chickpeas
Chickpeas, also known as garbanzo beans, are a pantry staple that can be transformed into a myriad of dishes. They are perfect for making chickpea salads, hummus, or roasted chickpea snacks.
| Nutrient | Amount per 100g |
|---|---|
| Protein | 8.9g |
| Carbohydrates | 27.4g |
| Dietary Fiber | 7.6g |
| Fat | 2.9g |
| Calories | 164 kcal |
| Iron | 2.9mg |
5. Mushrooms
Mushrooms have a savory, meaty flavor and texture that makes them an excellent alternative to chicken. Portobello mushrooms, for instance, can be grilled and used as burger patties.
| Nutrient | Amount per 100g |
|---|---|
| Protein | 3.1g |
| Carbohydrates | 3.3g |
| Dietary Fiber | 1g |
| Fat | 0.3g |
| Calories | 22 kcal |
6. Seitan
Seitan, often called “wheat meat,” is a high-protein meat substitute made from gluten. It has a chewy texture and absorbs flavors well, making it suitable for various dishes, including stir-fries and sandwiches.
| Nutrient | Amount per 100g |
|---|---|
| Protein | 25g |
| Carbohydrates | 4.8g |
| Dietary Fiber | 0.3g |
| Fat | 0.6g |
| Calories | 120 kcal |
| Iron | 1.5mg |
7. Jackfruit (canned, drained)
Jackfruit, when young and green, has a mild taste and a texture similar to shredded chicken. It’s often used in vegan pulled “pork” sandwiches or tacos.
| Nutrient | Amount per 100g |
|---|---|
| Protein | 1.7g |
| Carbohydrates | 8.9g |
| Dietary Fiber | 1.5g |
| Fat | 0.2g |
| Calories | 31 kcal |
8. Textured Vegetable Protein (TVP, dry)
TVP is a soy-based product that’s low in cost and high in protein. It’s a great option for adding bulk to dishes like chili, tacos, or spaghetti sauce.
| Nutrient | Amount per 100g |
|---|---|
| Protein | 50g |
| Carbohydrates | 34g |
| Dietary Fiber | 23g |
| Fat | 1g |
| Calories | 321 kcal |
9. Eggs (2 large eggs)
Eggs are a cost-effective source of protein and can be prepared in countless ways, from omelets to quiches to scrambled eggs. They are a versatile alternative for many chicken-based recipes.
| Nutrient | Amount per 2 eggs |
|---|---|
| Protein | 12g |
| Carbohydrates | 1.2g |
| Dietary Fiber | 0g |
| Fat | 10g |
| Calories | 140 kcal |
10. Canned Tuna (in water, drained)
Canned fish, such as tuna and salmon, can be used in place of chicken in salads, sandwiches, and casseroles. It’s a budget-friendly way to incorporate healthy omega-3 fatty acids into your diet.
| Nutrient | Amount per 100g |
|---|---|
| Protein | 29g |
| Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Fat | 1g |
| Calories | 132 kcal |
| Omega-3 Fatty Acids | 0.8g |
Exploring alternatives to chicken not only helps save money but also allows you to diversify your diet and reduce your environmental footprint. These top 10 cheap alternatives provide a range of flavors and textures to suit your culinary preferences. Whether you’re a vegetarian, vegan, or simply looking to cut down on meat consumption, these options are delicious, affordable, and sustainable choices to consider for your next meal.