Healthy Chicken Alternatives: More Birds for Your Rotisserie

For many years, chicken has been regarded as a leaner option than red meat. Indeed, it is low in saturated fat, high in protein, higher in omega-6 fatty acids than other animal meats, and rich in vital nutrients, including zinc, iron, copper, vitamin B6, and B12. It is no wonder it is one of the most consumed meats worldwide. However, sometimes you just want a different bird on your plate, especially if all you eat is white meat. This article will answer your questions if you’ve been wondering which poultry to dig into, which will give you equal or better nutritional value than chicken.

Let’s look into healthy chicken alternatives.


If you’ve ever had turkey bacon, you’ll understand why shying away from chicken from time to time is not a bad idea! If you’ve never tried it, Butterball turkey bacon is currently on special on the Walmart flyer at $5.47 for 300-375g. Give it a go; turkey has a more intense flavour than chicken.

Turkey and chicken both have a lot of protein and are nutritious, but chicken has more calories, fat, and cholesterol. In salads, sandwiches, stews, and casseroles, turkey is a good chicken substitute.

A turkey can be roasted, baked, or grilled. Turkey is a good source of riboflavin, protein, phosphorus, and selenium and has a low saturated fat content. It also contains plenty of zinc, which strengthens immunity. As a powerful antioxidant, zinc supports healthy endocrine function and hormone level maintenance. Turkey has identical amounts of niacin and vitamin B6 as chicken.

Serving suggestions:

Breakfast: Turkey bacon egg sandwich

Lunch: Bay roasted smashed potatoes and Ingham’s turkey

Dinner: Cranberries go well with turkey, and they are the highlight of this flavourful couscous salad.

Turkey bacon
Photo by Elisa Stone on Unsplash


Quail meat is a common ingredient in Indian, Mexican, and Vietnamese dishes, as well as in some European cuisines like Polish, Portuguese, and Italian. Despite being very small (typically 100 grams or less), quail meat is high in protein, low in fat and calories, and full of vital nutrients like potassium and iron. Quail meat contains four times as much vitamin C as chicken meat. It provides us with vitamin A as well as a variety of amino acids. The taste of quail meat is similar to that of chicken or pheasant, but it is more flavorful and tender. Quails are typically sold whole, either raw or cooked, due to their small size.

Quail meat is a perfect alternative to chicken, even though it may not be as widely available in supermarkets. Because it doesn’t require lengthy cooking times like larger cuts of poultry or red meat, it is typically grilled or roasted. You can typically have a delectable quail dish ready to be enjoyed in 10 to 15 minutes.

Serving suggestions:

Breakfast: Spatchcocked fried quail.

Lunch: Roasted quail with beet pancakes

Dinner: Quail, foie gras, and cherry jam sandwiches

Spatchcocked fried quail
Photo by Antonio Castellano on Unsplash

Guinea Fowl

It has been marketed as being both more delicious and healthier than chicken. When Guinea fowl meat is processed and put on the market, it resembles chicken but has darker skin and meat. Also, it turns out that guinea fowl meat has less fat (only half as much as chicken fat), more protein, and ultimately fewer calories than chicken meat. It is also rich in many other necessary nutrients, including fatty acids, B vitamins, iron, calcium, and magnesium.

The flavour of guinea fowl is a cross between chicken and pheasant. In the same manner as chicken, it can be prepared by baking, grilling, deep-frying, or stewing. Because of its incredible flavour and nutritional value, this kind of bird meat will make a fantastic substitute for chicken. Due to their similar appearance and taste, chicken and guinea fowl can be used interchangeably in most recipes, whether they call for frying, baking, or stewing. So it means guinea fowl can be a chicken substitute in curry!

Serving suggestions:

Breakfast: Avocado and guinea fowl egg breakfast boats

Lunch: One-pot roast guinea fowl

Supper: Roasted guinea fowl with romesco


Compared to chicken meat, duck meat is significantly darker in colour and has a higher concentration of myoglobin and iron. As a result, duck is frequently referred to as “culinary red meat.” Duck can be prepared similarly to chicken but is frequently prepared as red meat. Like red meat, duck can be served medium rare with a light pink interior.

Duck meat also has a marginally lower cholesterol content than chicken. Compared to chicken meat, duck meat is more vitamin-rich. Duck offers nearly three times as much vitamin B1 and more than twice as much vitamin K as chicken. Duck meat also contains higher concentrations of vitamin B2, vitamin E, folate, and vitamin A. Duck also provides vitamin D, which is absent in chicken.

Serving suggestions:

Breakfast: Duck hash

Lunch: Sticky duck with Chinese pickled radishes

Supper: Smoked duck and grilled peach salad


Despite the fact that chicken is one of the most popular meats, there are occasions when you just prefer another bird on your plate. With all these healthy chicken alternatives, you are sure to spice up your meal times and eat something different fortnightly, weekly, or daily-if you can make the effort.


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