No, Chicken Isn’t Healthy. Here’s Why You Should Be Eating Vegan Chicken Instead (Plus Our Favorite Plant-Based Brands!)

Chicken, the most popular protein in the United States, is eaten more than any other meat by far. Consumption grew in the US from 28 pounds per capita in 1960 to a whopping 97.6 pounds in 2020. Much of this appeal is due to the association of chicken as a lean protein lower in calories than beef. Chicken is also believed to come with fewer heath risks than beef, which has seen a decline in consumption in that same time frame along with pork.

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In the beginning of the 20th century, chicken was mainly consumed in the springtime after eggs were hatched. Beyond spring, there wasn’t much demand from consumers throughout the rest of the year. 

Eating chicken became somewhat more common during World War II when beef and pork were rationed. However, it wasn’t until the ‘50s and ‘60s with the industrialization of meat production and the genetic streamlining of the chicken’s body to increase the proportion of the highest-demand meat, namely breast, that it became a larger part of everyday American diets. 

At the same time, the notion that chicken was a healthy, lean protein option became more widely accepted, driven by consumer concerns about saturated fat and cholesterol, and consolidation of the industry into fewer producers—plus, government subsidies made it a more affordable option.

Chicken meat nutrition 

Chicken meat contains less saturated fat than red meats like beef or pork, especially if the skin has been removed and depending on the cooking method. It also has fewer calories per ounce than beef, with chicken breasts being approximately 122 calories, per 15.8 grams versus the same amount of beef tenderloin at nearly 180 calories, or 23.3 grams. It is considered high in protein, niacin, selenium, and phosphorus.

Chicken farming

The environmental costs of America’s appetite for chicken as a cheap protein source is also high. The US chicken industry produces nearly 130 billion pounds of CO2 emissions each year, or the same amount as more than 12.3 million cars—this accounts for the greenhouse gases emitted to grow chicken feed plus those emitted from processing and chicken waste itself. Chicken manure also pollutes waterways, yet another way the industry is destroying the environment. 

The vast majority of the chicken people eat live short lives in crowded, stressful conditions, slaughtered at around 47 days of age. The vast majority of them are grown so large so rapidly, they are unable to stand. 

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Is chicken healthy?

Is chicken meat healthy enough to justify its status as such a popular protein, though? According to a study published in the American Journal of Clinical Nutrition, both red meat and white meat raised LDL (otherwise known as “bad”) cholesterol about the same amount, and plant-based protein options did not, making chicken not a heart-healthy choice. 

Of further concern are the carcinogens associated with chicken, particularly the federally recognized PhIP carcinogen linked to breast, prostate, and other cancers detected in all grilled chicken samples tested for a published 2008 study. 

RELATED: We Tried Them All: The Best Vegan Chicken Brands for Every Meal

According to a study published in 2017, chicken meat is responsible for the most foodborne illness outbreaks, and campylobacter and salmonella infections (which are caused by bacteria in chicken) are on the increase. 

Chickens are also routinely fed antibiotics and are the biggest consumers of them on the planet, which contributes to human antibiotic resistance and a potential superbug that would render antibiotics for treating infections obsolete.

Best vegan chicken

Given all this, it may be time to consider plant-based versions to replace the chicken in your diet. 

With similar flavor and texture profiles, vegan chicken will also be full of protein but free of cholesterol, antibiotics, E. coli, and other health menaces. Additionally, they are abundant in fiber, which is completely missing from animal-sourced foods. With better outcomes for the planet, human health, and the animals, as well as a growing market of options in a multitude of forms, it’s never been easier to give up chicken without giving up the taste.

Check out some of our favorite vegan chicken brands below. And for even more options, read our complete guide to vegan chicken.

Just Meat

1Just Meat

From the makers of Just Egg comes Just Meat. This vegan chicken is tender, juicy, and falls apart oh so deliciously. Available in Original, Sesame Ginger, Buffalo, and Chili Lime varieties, its suitable for a variety of dishes and applications.
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Impossible Foods

2Impossible Foods

Impossible has also ventured into the vegan chicken market with both nuggets and patties. The next time you’re craving chicken, try Impossible’s chicken nuggets, which are crispy yet tender and easy to make.
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Beyond Meat

3Beyond Meat

Beyond has consolidated its chicken offerings into two distinct product lines: Beyond Chicken Pieces and Beyond Chicken Nuggets. The latter is pretty straightforward—classic meatless chicken nuggets. Beyond Chicken Pieces, on the other hand, are unbreaded chicken bites in three distinct flavors including Original, Spicy Buffalo, and Lemon and Herb.

Daring Foods

4 Daring Foods

Creating what it calls “the plant chicken for people who love the taste of chicken,” Daring Foods has crafted five flavors of pieces in Original, Breaded, Cajun, Teriyaki, and Buffalo varieties. Shredding just like chicken and with a short ingredients list, all but the breaded are gluten-free. The Original is perfect on a fresh vegan Caesar salad.
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Tofurky

5
Tofurky

Maker of the iconic Tofurky and cult-favorite deli slices, Tofurky has turned its attention to replacing another bird on the plate: chickens. Try the chewy and flavorful Thai Basil Plant-Based Chick’n for a perfect one-to-one substitution in your next stir-fry.
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Gardein

6 Gardein

Grocery store heavy-hitter Gardein has a variety of flavors and styles from wings to patties and nuggets to strips, but the super popular Seven Grain Crispy Tenders, which are crunchy on the outside and tender on the inside, are both an excellent addition to any pita pocket with veggies.
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Field Roast

7Field Roast

Known for its chef-crafted origins with a focus on quality that continues today, Field Roast offers a wide variety of savory vegan proteins and cheeses in the refrigerated section of many major US grocery stores. Try the saucy buffalo wings for your next gathering or game day party. 

Boca

8 Boca

One of the first meatless brands in the frozen section, Boca sells a variety of nuggets, crumbles, and patties that are easy to prepare and affordable. The Spicy Chik’n Veggie Patties, breaded and packing 12 grams of protein per serving, are great in a bun with all the fixins’.

Jack & Annie’s

9 Jack & Annie’s

Featuring jackfruit as the meat replacement, Jack & Annie’s has figured out how to coax a tenderness and chewiness from the tropical fruit and make it a perfect stand-in for chicken. The crispy, spicy Buffalo Wings are excellent on game day or whenever you want a familiar indulgence without the chicken.
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