Top 10 Protein-Packed Foods to Replace Chicken in Your Diet

Looking to cut down on chicken but still meet your protein needs? Whether you're vegetarian, flexitarian, or just exploring new options, there are plenty of nutrient-rich alternatives that can give you the same—or even better—protein benefits. From pantry staples like lentils to modern innovations like high-protein breads and rotis, this list offers a variety of delicious and versatile swaps to power your meals without missing out on essential nutrition.

1. Eggs
   Eggs are a complete source of protein and packed with nutrients like vitamin D, B12, and choline. They're versatile and can be scrambled, boiled, poached, or baked into almost any meal. The whites are especially high in protein and low in fat.

• Protein Content: ~6g per egg, ~11g per 100g

• Where to Buy: Available everywhere — local markets, supermarkets, BigBasket, Zepto

2. Paneer (Cottage Cheese)
   A vegetarian staple in India, paneer is rich in casein protein and calcium. It’s soft, easy to cook, and perfect for curries, salads, grilled dishes, or wraps. It keeps you full and is also suitable for those avoiding meat.

• Protein Content: ~18g per 100g

• Where to Buy: Local dairies, Amul/Nandini packets, BigBasket, MilkBasket

3. Protein Chef Double Protein Brown Bread (Zero Maida)
   This nutritious brown bread is crafted with Lo! Foods' in-house high-protein flour mix, incorporating a blend of healthy seeds and nuts. It's completely free from maida (refined flour), making it a wholesome choice for sandwiches, toasts, or as an accompaniment to meals. Each slice offers double the protein compared to regular brown bread, supporting muscle maintenance and overall health.

   • Protein Content: Approximately double that of standard brown bread.

   • Where to Buy: Available on the Lo! Foods Website and through delivery platforms like Blinkit and Zepto

4. Tempeh
   Tempeh is a fermented soybean product that has more protein and fiber than tofu. It’s nutty in flavor, firm in texture, and works great as a meat substitute in curries, sandwiches, or Asian-style stir-fries.

• Protein Content: ~19g per 100g

• Where to Buy: Veggie Champ, Hello Tempayy, Amazon India, Nature’s Basket

5. Lentils (Masoor, Moong, Chana Dal)
   Lentils are a powerhouse of plant-based protein and are extremely budget-friendly. When paired with whole grains like rice or roti, they form a complete protein — perfect for vegetarians or those reducing meat.

• Protein Content: ~9g per 100g (cooked)

• Where to Buy: Local kirana stores, BigBasket, online grocery stores

6. Greek Yogurt (Hung Curd)
   This thick, strained version of regular curd is higher in protein and lower in sugar. It can be used in smoothies, dressings, dips, or as a standalone snack with fruits or nuts.

• Protein Content: ~10g per 100g

• Where to Buy: Epigamia, Nestlé, Amul Greek Yogurt, BigBasket, Zepto

7. Fish (Tuna, Salmon, Rohu)
   Fish is one of the best non-chicken sources of high-quality protein. Tuna and salmon are particularly rich in omega-3 fatty acids, while Indian options like rohu and surmai are also great protein sources.

• Protein Content: ~20–25g per 100g

• Where to Buy: Licious, FreshToHome, local fish markets

8. Soya Chunks (Nutri Nuggets)
   Soya chunks are budget-friendly, shelf-stable, and pack a serious protein punch. They can be rehydrated and used in curries, biryanis, tikkas, or cutlet mixes.

• Protein Content: ~52g per 100g (dry); ~12–15g per 100g (cooked)

• Where to Buy: Fortune, Nutrela, BigBasket, Flipkart Grocery

9. Quinoa
   A gluten-free, high-protein grain, quinoa is a complete protein that contains all nine essential amino acids. It’s perfect for salads, bowls, and even as a rice substitute.

• Protein Content: ~14g per 100g (dry)

• Where to Buy: Organic India, 24 Mantra, True Elements, BigBasket

10. Protein Chef High Protein Roti 10 Grains Chapati (Heat & Eat)
    These ready-to-eat rotis are made from a blend of 10 super grains, providing a rich source of protein and fiber. They are free from artificial flavors and maida, offering a convenient and healthy alternative to traditional rotis. Perfect for quick meals, they can be paired with various curries, vegetables, or proteins to create a balanced diet.

    • Protein Content: Higher than regular wheat rotis due to the multi-grain composition.

    • Where to Buy: Available on the Lo! Foods Website and through delivery platforms like Blinkit and Zepto.

Summary

You don’t have to rely on chicken alone to hit your protein goals. These protein-packed foods are not only great alternatives but also bring their own unique health benefits—ranging from gut-friendly fiber to heart-healthy fats. By incorporating a mix of these options into your diet, you can enjoy balanced, flavorful meals while supporting your overall wellness journey.