01
Black Beans
10.01 cup : 1 cup
Softer, earthier; works in stews and salads
10.0
gluten-free chickpeas
substitute.
10 gluten-free substitutes for chickpeas — top pick Black Beans at 100% function match.
all substitutes on this page are gluten-free
top substitutes
02
Kidney Beans
10.01 cup : 1 cup
Firmer, larger; good in curries and bowls
10.0
03
Lentils
10.01 cup : 1 cup
Smaller, cook faster; similar nutrition profile
10.0
show 7 more substitutes
04
Tofu
10.01 cup : 1 cup
Cube firm tofu; plant protein swap in curries
10.0
05
Pinto Beans
10.01 cup : 1 cup
Creamier and softer; mashes easily for dips, holds shape in salads and grain bowls
10.0
06
Edamame
10.01 cup : 1 cup
Use shelled, firmer texture; green color differs
10.0
07
Lima Beans
10.01 cup : 1 cup
Starchier and buttery, mash for dips or falafel
10.0
08
Shrimp
10.01 cup : 1 cup
Hearty, plant-based; works well in pasta and bowls
10.0
09
Tuna
3.31 cup : 1 1/2 cup
Mash and season like tuna salad; add celery and mayo, surprisingly close texture when well-drained
3.3
10
Lamb
3.31 cup : 1 1/2 cup
Protein-rich swap for curries and stews; mash lightly for texture, won't replicate meat's chew
3.3
pitfalls to avoid
watch out
Edamame: Edamame is firmer and snappier than chickpeas
watch out
Shrimp: Shrimp has a snap chickpeas lack
watch out
Tuna: Mashed chickpeas are grainier than tuna
watch out
Lamb: Lamb has chew that mashed chickpeas can't match