Is it time you gave chicken the night off? The ancient Indonesian plant-based protein staple tempeh (pronounced temp-ay) is one of the fastest-growing proteins of 2026, as more people search for healthier, more sustainable sources of protein that are also high in fibre and support gut health.
Dr Ando Ahnan-Winarno (aka The Protein Doctor, pictured below) is a world-leading protein expert and co-founder of Better Nature, a leading tempeh brand. Here, he gives us the lowdown on tempeh and explains why now is the time to make the swap.
1. Tempeh vs chicken: Tempeh has more protein than a chicken breast
You heard it right. When it comes to protein, tempeh packs a punch. In fact, one 200g pack of Better Nature’s tempeh contains 44g of plant-based protein, which is the same as 1⅓ chicken breasts, 6 eggs, or 800g of butter beans.
If you’re looking for a high-protein food that can replace chicken, tempeh is one of the best options out there.
2. Tempeh supports gut health (unlike chicken)
95% of Brits eat chicken, which is widely considered a healthy protein, but I call it ‘so-so’ protein, as it provides no fibre and limited gut-health benefits.
Tempeh, on the other hand, has a protein content that stands up to chicken, yet it’s also supercharged with high fibre and iron, plus prebiotics that support gut health – something chicken doesn’t provide.
3. Tempeh is 100% natural and minimally processed
Unlike chicken, which often contains antibiotics and hormones and can have an unclear supply chain, tempeh is 100% natural, made simply from fermented whole soya beans and water.
4. Tempeh is a tried-and-tested protein staple
One of the brilliant things about tempeh is that it has been a protein staple in Indonesia for over 400 years, so it’s truly tried and tested.
Growing up in Indonesia, I’ve been eating tempeh since I was a baby, and I still eat it almost every day. It’s a traditional, everyday protein that’s now a modern favourite around the world.
5. Tempeh can be cooked just like chicken (no need to learn new cooking skills)
If you’re newto tempeh, you may be surprised at just how easy it is to cook with. With its firm and juicy texture, it can be marinated and cooked just like chicken to create tasty dishes in minutes, from curries and stir fries to tacos and wraps.
Bonus: It’s better for the planet than chicken
As a sustainable protein, tempeh is not only better for you, it’s also better for the planet. Better Nature’s tempeh has a very low carbon footprint (verified by My Emissions) and is made using sustainably grown, non-GMO soya beans. Better Nature is also a certified B Corp™ and supports projects to help tackle malnutrition in Indonesia.
Frequently asked questions about tempeh
Is tempeh healthier than chicken?
Tempeh contains comparable protein to chicken but also provides fibre, gut-health benefits, and a source of iron, making it a more nutrient-dense, supercharged protein choice.
Is tempeh a complete protein?
Yes, tempeh is a complete protein, meaning it contains all nine essential amino acids.
Is tempeh better for the environment than chicken?
Yes. Tempeh has a significantly lower carbon footprint than chicken and generally requires fewer natural resources to produce.
Better Nature’s high-protein, gut-friendly tempeh range (Original, Smoky, Mediterranean, Peri Peri) is available to buy now from Tesco, Asda, Ocado, Planet Organic and Whole Foods Market. RRP £3.00 for a 200g or 220g pack.
