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<\/p>\nChicken\u2019s an easy and delicious protein option, but there are plenty of satisfying alternatives.<\/p>\n
If you eat meat and fish, salmon, shrimp, tuna, and turkey are great high-protein options.<\/p>\n
For plant-based eaters, lentils, chickpeas, tempeh, and mushrooms are excellent to try.<\/p>\n
Chicken is top-tier for adding more protein into your diet\u2014but 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.<\/p>\n
1. Salmon<\/p>\n
Credit: tomasworks \/ Getty Images<\/p>\n
Salmon is an excellent seafood-based alternative to chicken.<\/p>\n
\u201cThanks 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,\u201c Rachael Ajmera, MS, RD, dietitian, writer, and founder of Nutrimental<\/a> told HEALTH.\u00a0<\/p>\n In addition to protein, salmon also provides heart-healthy omega-3 fatty acids<\/a> and other essential nutrients like vitamin D, vitamin B12, and selenium.<\/p>\n Here\u2019s what you can expect in a 3-ounce serving of cooked Atlantic salmon:<\/p>\n Salmon is extremely versatile\u2014you can enjoy it baked, poached, or grilled, and use it in salads, casseroles, grain bowls, and even burgers.<\/p>\n 2. Tempeh Credit: lovelypeace \/ Getty Images<\/p>\n Tempeh is made from soybeans, but has a firm, hearty texture that closely mimics chicken, making it an easy plant-based swap.<\/p>\n \u201cTempeh is high in protein, rich in gut-friendly probiotics<\/a>, and a good source of iron, calcium, and magnesium,\u201d said Sylvia Klinger, a registered dietitian and contributor to The Mesothelioma Center at Asbestos.com<\/a>.<\/p>\n See the nutrition info for a 100-gram portion of cooked tempeh:<\/p>\n 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.<\/p>\n 3. Lentils Credit: SimpleImages \/ Getty Images<\/p>\n Lentils are another great high-protein option for vegans and vegetarians\u2014and unlike chicken, they also provide 14 grams of fiber per serving, which supports satiety and gut health.<\/p>\n \u201cLentils are an excellent, inexpensive plant-based protein<\/a> source that offer a distinct texture and are a great option for vegetarian or vegan meals,\u201d Janelle Connell, RDN,<\/a> Registered Dietitian and Translational Science Nutritionist at Viome Life Sciences, told HEALTH.\u00a0<\/p>\n Here\u2019s what 1 cup of cooked, canned lentils looks like, nutrition-wise:<\/p>\n According to Connell, lentils absorb any flavor they\u2019re introduced to, making them a great addition to hearty stews, soups, chilis, or \u201cmeat\u201d sauces.<\/p>\n 4. Chickpeas Credit: Westend61 \/ Getty Images<\/p>\n Chickpeas\u2014sometimes called garbanzo beans\u2014are yet another high-protein, high-fiber alternative to chicken. They provide 6 grams of fiber per serving.<\/p>\n \u201cBoth 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,\u201d said Ajmera. The beans are also loaded with vitamins and minerals that can support blood pressure<\/a> and heart health, among other things.<\/p>\n Here\u2019s what you\u2019ll get in a 100-gram serving of cooked, canned chickpeas:<\/p>\n 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.<\/p>\n 5. Shrimp Credit: Siriporn Supmool \/ Getty Images<\/p>\n If you\u2019re looking for another seafood alternative to chicken, give shrimp a try.<\/p>\n \u201cShrimp is high in protein, low in calories, and quick to cook, making it a great substitute for chicken in your favorite recipes,\u201d said Ajmera. \u201cIt\u2019s also high in vitamin B12 and selenium and contains iodine, an important nutrient that supports thyroid health<\/a>.\u201d<\/p>\n See the nutrition info for a 3-ounce serving of cooked shrimp:<\/p>\n You can saut\u00e9 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.<\/p>\n 6. Canned Tuna Credit: Ilia Nesolenyi \/ Getty Images<\/p>\n Canned\u00a0tuna is a budget-friendly and versatile pantry staple that can be used in place of chicken.\u00a0<\/p>\n 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<\/a>. In that case, \u201climit your intake to 2-3 servings of skipjack tuna or a serving of albacore tuna per week,\u201d said Connell.<\/p>\n A 3-ounce serving of canned, drained tuna looks like this:<\/p>\n You can make a lower-calorie, higher-protein version of tuna salad by mixing tuna with plain Greek yogurt<\/a>, 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.<\/p>\n 7. Mushrooms Credit: Olga Mazyarkina \/ Getty Images<\/p>\n Mushrooms are the lowest calorie option on this list\u2014but they\u2019re still an acceptable replacement for chicken that can give your dish a punch of savory, umami flavor.<\/p>\n While mushrooms are also lower in protein, they still provide other essential nutrients. \u201cMushrooms provide fiber, which can support gut health<\/a> and regularity, as well as B vitamins like riboflavin and niacin, which are required for energy production,\u201d said Ajmera.<\/p>\n Here\u2019s the nutrition information for a cup of cooked shiitake mushroom pieces:<\/p>\n You can saut\u00e9, roast, or grill mushrooms, and then add them to stir-fries, soups, pasta dishes, tacos, and burgers. Pair them with\u00a0protein-rich ingredients like lentils and beans to make your dish more filling.\u00a0<\/p>\n 8. Turkey Credit: Tetra Images \/ Getty Images<\/p>\n Feel like something just a tiny bit different than chicken? Give turkey a try (it\u2019s not just for Thanksgiving).<\/p>\n Like chicken, turkey is a lean, high-protein poultry option, making it an easy one-to-one substitute. \u201cTurkey<\/a> provides high-quality lean protein and is lower in fat than most cuts of chicken,\u201d said Klinger. \u201cIt\u2019s also rich in B vitamins, like B6 and niacin, and contains selenium and zinc to support immunity<\/a>.\u201d<\/p>\n Here\u2019s what you can expect from a 3-ounce serving of cooked turkey (breast meat).<\/p>\n You can use turkey anywhere you\u2019d normally use chicken: meatballs, roasted turkey, even in tacos using ground turkey. It\u2019s also incredibly versatile in the kitchen, said Klinger, whether you\u2019re roasting it, pan-searing it, slow-cooking it in a crockpot, or throwing it on the grill.<\/p>\n![\"Credit:](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/08\/93ad144b-2c4d-4eab-9f82-d891e58f62ce.jpg\"\/)
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