A vegan chicken is any vegan substitute that imitates the taste, form, and texture of chicken meat. Vegan chicken has become one of the most popular substitutes for meat in the recent past because of its affordability, versatility, sustainability, and ease that comes with preparing it. You can add it to any popular dishes that use real chicken, such as casserole, paella or soup.
However, finding meat-free chicken substitutes at your local supermarket has become easier than ever, making it hard to distinguish vegan poultry brands from real chicken. That is why it's crucial to know what exactly the vegan chicken is made of to avoid picking the wrong product while shopping. As such, the purpose of this article is to provide a guide to what vegan chicken is made of and how it compares to traditional chicken in terms of nutritional value.
Key Takeaways
- Vegan chicken is lower in cholesterol, calories, fats, and sodium.
- Vegan chicken matches up the taste of real chicken because of the substitutes used in preparing it without many health and environmental risks compared to traditional chicken.
- Some substitutes used to prepare vegan chicken include; Soy protein, vital wheat gluten, textured vegetable protein, and pea protein.
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Understanding Vegan Chicken Substitutes
Vegan chicken is a food product designed to mimic the texture and taste of chicken meat. It is generally made from ingredients like vital wheat gluten, vegetable protein, and soy protein. It's usually fashioned into patties, nuggets, or roasts. Vegan chicken differs from the traditional chicken because it is lower in calories, fat, cholesterol, and sodium.
Various Types of Vegan Chicken Substitutes Available
Some available substitutes include:
Soy-Based Products
Examples of say-based products include:
- Soy nut butter
- Soy cheese
- Soybean oil
- Soy sauce
Wheat Gluten
Wheat gluten is a plant-based meat substitute prepared entirely out of moisturized and cooked vital wheat gluten flour.
Plant-based Products
Examples of plant-based products include:
- Jackfruit. Its flesh has a texture reminiscent of shredded meat, making it a popular substitute for chicken in vegan dishes.
- Tofu. Tofu is prepared in a few simple steps—coagulating soy milk, then squeezing it into a solid cube and allowing it to cool.
Mushrooms
Mushrooms contain protein, vitamins, and antioxidants, which have profound health benefits. Mushrooms are a perfect substitute because they can make lighter versions of many meat-centric dishes without sacrificing taste and texture.
Chickpeas
Chickpeas are great because they have a neutral flavor, making them super versatile when working with most sauces or spices. In addition, their nutty taste and grainy texture pair well with many other foods and ingredients.
Eggplant
For a number of vegan recipes, eggplant is considered a great alternative because it's a good source of:
- Calories
- Protein
- Fats
- Carbohydrates
- Fiber
Tempeh
Tempeh is a fermented soybean product. It is a perfect blank-slate protein that takes on whatever flavor you like. When breaded and fried, you get a great crunch.
Different Nutritional Profiles of Each Type of Vegan Chicken Substitute
The nutritional content of each substitute varies depending on the ingredients and flavoring agents used to make the substitute.
Below is a table giving you an overview of the different nutritional profiles of each type of vegan chicken substitute.
| Nutrient | Wheat gluten | Eggplant | Mushroom | Jackfruit | Seitan | Chickpeas | Tempeh |
|---|---|---|---|---|---|---|---|
| Calories | 104 | 25 | 22 | 94 | 370 | 364 | 193 |
| Fats | 0.5 g | 0 g | 0.3 g | 2 g | 1. 9 g | 6 g | 11 g |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg | 0 mg |
| Potassium | 100 mg | 229 mg | 318 mg | 303 mg | 100 mg | 875 mg | 412 mg |
| Calcium | 142 mg | 9 mg | 3 mg | 73 mg | 45 mg | 71 mg | 184 mg |
| Protein | 21 g | 1 g | 3.1 g | 1.72 gm | 75 g | 19 g | 19 g |
| Fibre | 0.2 g | 3 g | 1 g | 1.5 gm | 0.6 g | 17 g | 7 g |
| Magnesium | 25 mg | 14 mg | 9 mg | 29 mg | 22 mg | 71 mg | 9 mg |
| Sodium | 29 mg | 2 mg | 5 mg | 19 mg | 29 mg | 607 mg | 10 mg |
| Carbohydrate | 14 g | 6 g | 3.3 g | 38 g | 14 g | 61 g | 9 g |
| Sugar | 0 g | 3.5 g | 2 g | 10.2 g | 0 g | 11 g | 0 g |
Ingredients Used in Vegan Chicken Substitute
Vegan chicken is made with a combination of plant-based ingredients that are designed to mimic the taste and texture of the chicken.
Some ingredients used include:
- Vital wheat gluten
- Textured vegetable protein
- Soy protein
- Pea protein
Nutritional Benefits of Ingredients Used
Let’s discuss these ingredients and their nutritional benefits in detail.
Vital Wheat Gluten
Vital wheat gluten is proportionally high in protein and non-haem iron when compared with other vegetarian protein foods. It is high in protein, low in fat and carbs. In addition, it's also considered one of the great sources of minerals such as Selenium and Iron. It has 0.2grams of fiber and 21 grams of protein.
Textured Vegetable Protein
Textured vegetable protein is highly nutritious and rich in fiber and protein. Its role in vegan chicken is to enhance the texture and nutritional content of dishes.
Soy Protein
Soy has 75% dietary fiber and 12% protein. One of the compelling reasons to use soy as a substitute for chicken is that it is a complete protein source, and it contains all the amino acids.
Pea Protein
Pea protein contains all essential 9 amino acids, which include:
- Valine
- Phenylalanine
- Threonine
- Leucine
- Lysine
- Tryptophan
- Histidine
- Isoleucine
- Methionine
It has the following functional properties:
- Easily soluble
- Water and oil adsorption
- Emulsifying capacity
- Resistant to deformation
Common Concerns About the Use of Soy and Gluten in Vegan Chicken Substitutes
Some common concerns about the use of soy and gluten in vegan chicken substitutes include:
Allergenicity
Some allergic reactions associated with gluten include:
- Feeling sick after eating
- Fatigue
- Nausea
- Bloating
Soy allergy causes your immune system to overreact to soy protein. Symptoms include cough and itching.
Health Effects
According to research, people who eat gluten but have difficulty digesting it, for instance people with celiac disease, have a slightly higher risk of developing a decline in mental function. People respond differently to gluten. To some, the body detects it as a toxin, making the immune cells react aggressively by attacking it.
The side effects can vary from:
Mild Effects
- Exhaustion
- Stomach bloating
- Diarrhea
- Periodic constipation
Acute Effects
- Weight loss that is unintentional
- Malnutrition
- Damaged intestinal lining
Eating soy foods as part of your normal diet is generally more beneficial than harmful. However, there have been concerns that high consumption of soy by people with thyroid conditions may be risky.
Nutritional Value of Vegan Chicken Substitutes to Traditional Chicken
Below is a table comparing the nutritional value of vegan chicken substitutes with traditional chicken.
| Nutrient | Vegan chicken (100g) | Traditional chicken (100g) |
|---|---|---|
| Calories | 180 | 239 |
| Potassium | 73 mg | 223 mg |
| Carbohydrate | 13 g | 0 g |
| Sodium | 335 mg | 82 mg |
| Protein | 21 g | 27 g |
| Fiber | 2 g | 0 g |
| Sugar | 6 g | 0 g |
| Cholesterol | 0 mg | 88 mg |
| Fat | 5.4 g | 14 g |
The overall health benefits of vegan chicken include:
- They have nutrients that help build stronger bones and muscles
- Vegan chicken helps lower blood sugar level
- Vegan chicken helps with weight management and reduces the rate of heart diseases
- Vegan chicken relieves and prevents constipation.
Misconceptions About Vegan Chicken Substitutes
Rumors are swirling that vegan chicken substitutes aren't really rich in nutrients compared to real chicken. Let’s debunk some myths that people thought were true with plant-based nutrition facts.
Some beliefs people have been holding on to include:
1: You’ll Be Hungry on a Plant-Based Diet
People's primary reason for not turning to veganism is due to fear of being left hungry. Since vegan chicken has low caloric density, people find it a little fulfilling and unreliable. However, vegetables, legumes, whole grains, and fruits are high in fiber, which will leave you with a feeling of satisfaction for quite some time.
2: You Won’t Get Enough Protein
People often wonder how it will be possible to obtain protein when you are solely relying on vegan chicken substitutes. However, the good news is, you can get protein from various sources like grain, beans, and whole foods. A varied vegan diet that provides enough energy will supply all amino acids - the building blocks of protein.
3: Soy Foods Are Not Good for Your Health and the Environment
Soy is an excellent source of iron, protein, healthy polyunsaturated fats, B vitamins, and disease-bursting antioxidants. Soy also reduces cholesterol and the risk of heart disease.
4: Vegans Don’t Get Enough Iron
Too much of haem iron in meat can be harmful because it's likely to increase the risk of heart diseases as well as encourage the production of compounds linked to cancer. Non-haem iron from plant foods like wholewheat foods, pulses, dried fruit, seeds, leafy vegetables (dark green) does no harm.
5: You Won’t Get Enough Calcium
We've been conditioned from an early age that the calcium our body needs can only be found in dairy products. This simply isn't true because sesame seeds, tempeh, baked beans, and figs are also rich in calcium.
Related: Plant-Based Vs. Vegan: Is There a Difference?
What Is Vegan Chicken Made Of? FAQs
Q: Is Vegan Chicken Healthy?
A: Yes, vegan chicken is healthy. That’s because it is higher in fiber and iron and lower in cholesterol and saturated fats.
Q: How to Make Vegan Chicken With Flour
A: Follow the steps below to make vegan chicken with flour:
- Make the dough ball by mixing the flour and water together in a large bowl
- Soak the dough. Put the kneaded dough in a large clean bowl and cover it with cool water.
- Wash the dough. Pour the water off the dough ball, then cover the dough with lukewarm water.
- Repeat the process of squeezing the dough underwater for several minutes before changing the water.
- Braid and knot the dough after it has rested for 10–20 minutes
- Simmer the dough
- Allow the dough to cool in the broth
- Shred the vegan chicken using two forks or your fingers
- Place them into the hot oil in the pan
Q: Where to Buy Vegan Chicken?
A: You can buy vegan chicken from your local grocery store, large chain retailer or supermarket.
Q: What Are Some Common Vegan Chicken Brands?
A: Some popular vegan chicken brands include:
Conclusion
Consuming real chicken products comes with several health risks. That’s because of the inherent nutritional makeup of the flesh of chickens and the methods by which they are raised and bred. As a result, many have resorted to the vegan diet.
Vegan chicken is more sustainable, and healthier, and it’s made primarily from plant-based products. These include vital wheat gluten, soy protein, pea protein, tofu, and jackfruit, which are rich in protein, calcium, fiber, and sodium—making the substitutes a perfect supplement for real meat. We hope this article has answered all your questions.
References
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