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With the bird flu spreading and egg prices rising (and chicken prices potentially next), here are some healthy salads, sides, soups, weeknight dinners, and plant-based swaps that are egg- and chicken-free.
Substitutes for eggs and chicken
The ongoing spread of the bird flu among livestock has resulted in soaring egg prices in the US. And while the price of chicken at the grocery store hasn’t increased as much, chicken prices could increase in the future, depending on the trajectory of the disease. (Note: There’s no evidence that bird flu can be transmitted to people by eating chicken and eggs. And properly cooking chicken and eggs kills bacteria and viruses, including bird flu.)
Concerned about the price of eggs? Worried that the price of chicken could follow suit? The good news is that we have you covered with plenty of healthy, affordable, and delicious recipes that avoid using eggs and chicken. You can substitute other meat products or plant-based protein alternatives such as beans, tofu, or tempeh. Here are some of our best weeknight recipes that don’t use any eggs or chicken, all developed by Kate Sherwood, The Healthy Cook.
Salads, starters, and sides
Our Healthy Cook Kate Sherwood has plenty of egg- and chicken-free salads to try that can be starters—or even main dishes, with a little help from a plant-based protein addition. Some tasty salad options include our Sweet & Sour Winter Salad (above), Roasted Eggplant & Pepper Salad, and Fennel & Radish Salad, all of which feature delicious vegetables without including any eggs or chicken. Looking for a veggie dish to serve as a side or starter? We have you covered with recipes like Sesame Asparagus, Spring Edamame, or Garlicky Broccoli.
Get more colorful and healthful salad ideas in The Healthy Cook’s Kitchen: Main Dish Salads and Salad Days! The Healthy Cook Turns Salad into Supper.
Soups and stews
Looking for a warm wintertime dish that doesn’t include any eggs or chicken? The Healthy Cook has plenty of delicious and nutritious soups, stews, chilis, and more. Our Seafood Stew can be made with any combination of white fish and shellfish that you like. Looking for a vegetarian soup option? Try our simple-as-it-gets recipe for Tomato Lentil Soup, which likewise can be made with tons of variations. Or try our Two Bean Chili (above), a warm and hearty dish that can be made with varying levels of spice.
Want more hearty soup recipes? Grab a copy of The Healthy Cook’s Kitchen: Soup.
Beans, lentils, and veggies
If you're looking for an alternative to eggs and chicken, beans and lentils can play the role of meat in a dish. Some dishes from The Healthy Cook that feature beans and lentils include Roasted Tomatoes & Fennel on Beans & Greens, Pan-Roasted Vegetables over Saucy Beans, Roasted Vegetables over White Bean Purée, Black Lentil Tabouli, and Roasted Winter Veg over Lentils with Spicy Herb Sauce. Chickpeas can also a be a great meal centerpiece, like in our recipes for Paprika Chickpeas and Vegetarian Chickpea Tagine. You can even use veggies or mushrooms to mimic the savoriness of meat in dishes, such as in this recipe for Mushroom Kadai (above).
For more creative recipes full of fiber, check out The Healthy Cook’s Kitchen: Beans & Lentils.
Plant-based protein swaps
If you’re looking for protein sources that you can use in place of chicken or eggs, there are plenty of plant-based protein alternatives that can substitute for meat in meals. Try featuring tofu in your main dishes, like in our recipes for Tofu Korma, Crispy Tofu, and Crispy Tofu & Pan-Roasted Broccolini with Miso-Lemon Sauce (above). Or you can center tempeh in your healthy weeknight dinners, using recipes like Sweet & Sour Tempeh Wraps. Tofu and tempeh are both made from soy, but that’s where the similarities end. Softer, milder tofu starts with soy milk that firms up before getting pressed into blocks. Tempeh starts with cultured whole cooked soybeans (and sometimes grains) that bind together as they ferment. The result: nutty, hearty, and chewy.
For more hearty mains, check out Veggie Nice! Plant-based main dishes from The Healthy Cook and The Healthy Cook’s Kitchen: Tofu & Tempeh.
The bottom line: No shortage of egg- and chicken-free options
The good news is that there are plenty of excellent alternatives to eggs and chicken to feature in your meals, everything from beans and lentils to tofu and tempeh.
Want to learn more? If you’re looking to save money on food in general, see our 10 food swaps to save money on groceries. And if you want to better understand how we got here, read our article on why groceries have gotten so expensive.
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