Vegan chicken salad - best easy plant based recipe

Name: Vegan chicken salad - best easy plant based recipe
Prep time: 10 min
Cook time: 10 min
Ingredients: 1 cup cooked and shredded vegan chicken substitute (such as seitan or tofu - see how to cook tofu and tempeh instructions below); 1 tablespoon olive oil; 2 apples (cored and thinly sliced); 1 can cooked black beans; ½ cup sliced almonds; ½ cup dried cranberries; 2 spring onions (thinly sliced); ¼ cup chopped fresh herbs (such as parsley, basil, or cilantro); Juice of 1 lemon; ½ Salt; ⅓ pepper; 2 tablespoons olive oil; 2 tablespoons apple cider vinegar; 1 tablespoon Dijon mustard; 1 tablespoon maple syrup or agave nectar; ½ Salt; ⅓ pepper

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Vegan Chicken Salad: A Delicious and Healthy Plant-Based Alternative

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Are you looking for a tasty and healthy alternative to traditional chicken salad? Look no further than vegan chicken salad! Made with plant-based protein sources such as chickpeas or tofu, this dish is a delicious and satisfying option for vegans and non-vegans alike. Get ready to experience the most amazing vegan chicken salad ever! This salad is a harmonious medley of flavors and textures that will leave your taste buds dancing with delight. With every bite, you’ll be treated to a symphony of sautéed apples, black beans, almonds, dried cranberries, spring onions, and fresh herbs.

Picture this: tender, succulent vegan chicken substitute infused with mouthwatering marinade, bringing a delightful chicken-like taste without harming any feathered friends. The combination of the protein-packed black beans, crunchy almonds, and chewy dried cranberries adds a tantalizing mix of textures that will keep you coming back for more.

And let’s not forget about the vibrant sautéed apples! They bring a touch of sweetness and a subtle caramelized flavor that perfectly complements the savory elements of the salad. Plus, the addition of fresh herbs like parsley, basil, or cilantro adds a burst of freshness that takes the salad to a whole new level of deliciousness.

But wait, there’s more! The dressing, oh, the dressing! It’s a magical blend of flavors that ties everything together. Whether you choose a creamy vegan mayo-based dressing, a tangy vinaigrette, or a luscious tahini-based dressing, it will coat each ingredient with a delectable coat of flavor, making every mouthful truly extraordinary.

The best dairy free chicken salad recipe

And guess what? This salad is not just about taste, but also about nourishing your body with wholesome plant-based goodness. It’s packed with protein, fiber, vitamins, and minerals from the vegan chicken substitute, black beans, almonds, and fresh herbs. You’ll feel energized, satisfied, and guilt-free with every bite.

So get ready to fall head over heels for this phenomenal vegan chicken salad. It’s a symphony of flavors, a celebration of textures, and a feast for your senses. Your taste buds are about to embark on a journey of pure culinary bliss. Brace yourself for an explosion of deliciousness, because this salad is going to blow your mind! Enjoy every bite and savor the love and care that went into creating this culinary masterpiece.

What is vegan chicken salad
Vegan chickn salad ingredients
Tips and tricks for making the best plant based chicken salad
Best plant based chicken salad recipe
How to make shredded poultry tofu
How to make chickn salad with tempeh
Delicious ways to serve dairy free chickn salad
Protein in tofu vs chicken
Faqs

One of the great things about vegan chicken salad is its versatility. You can customize the recipe to suit your taste preferences and dietary restrictions. Add your favorite vegetables and herbs, or swap out the mayo for a vegan alternative. Whether you’re looking for a light lunch or a hearty sandwich filling, vegan chicken salad is a great choice.

Plus, choosing a plant-based option like vegan chicken salad can have environmental and ethical benefits. By reducing your consumption of animal products, you can help reduce greenhouse gas emissions and support more sustainable food systems. So why not give vegan chicken salad a try and see how delicious and satisfying it can be?

What is Vegan Chicken Salad?

If you are looking for a tasty and healthy alternative to traditional chicken salad, vegan chicken salad might be just what you need. Vegan chicken salad is a plant-based version of the classic chicken salad, made with vegan chicken substitutes instead of real chicken.

Vegan chicken substitutes can be made from various plant-based sources such as soy, wheat, or pea protein. These substitutes mimic the texture and flavor of real chicken, making them a perfect ingredient for vegan chicken salad.

In addition to the vegan chicken substitute, vegan chicken salad typically includes a variety of vegetables, fruits, and nuts. Some common ingredients include celery, onions, apples, grapes, and almonds. These ingredients add flavor, texture, and nutrition to the salad.

Vegan chicken salad can be served in various ways. It can be enjoyed on its own as a light and healthy meal, or it can be used as a filling for sandwiches or wraps. It is also a great option for picnics, potlucks, and other gatherings.

Overall, vegan chicken salad is a delicious and nutritious alternative to traditional chicken salad. It is a great option for vegans, vegetarians, and anyone looking to reduce their meat consumption.

Ingredients for Vegan Chicken Salad

When it comes to making a vegan chicken salad, there are a few key ingredients that you will need to make sure you have on hand. These ingredients will help you to create a delicious and nutritious salad that is full of flavor and texture.

Vegan chicken salad Protein Base

The first ingredient that you will need for your vegan chicken salad is a protein base. This can be anything from tofu to chickpeas to seitan. You will want to choose a protein that has a texture similar to chicken, so that it can be used as a replacement in your salad. Some popular options include:

Soy curls
Jackfruit
Tempeh
Textured vegetable protein (TVP)

Vegetables and Fruits

Next, you will want to add a variety of vegetables and fruits to your salad. This will help to add flavor, texture, and nutrition to your dish. Some great options include:

Bell peppers
Red onion
Carrots
Celery
Apples
Grapes
Dried cranberries

You can choose any combination of vegetables and fruits that you like, depending on your personal preferences.

Dressing

The dressing is what will bring all of the flavors together in your vegan chicken salad. There are many different dressings that you can use, but some popular options include:

Vegan mayonnaise
Tahini
Lemon juice
Dijon mustard

You can also add some herbs and spices to your dressing to give it some extra flavor. Some good options include parsley, dill, and garlic powder.

Optional Add-Ins

Finally, you may want to add some optional add-ins to your vegan chicken salad. These can be anything from nuts and seeds to avocado to vegan cheese. Some great options include:

Almonds
Sunflower seeds
Avocado
Vegan feta cheese

Adding these extra ingredients will help to give your salad some extra flavor and texture.

In summary, to make a delicious vegan chicken salad, you will need a protein base, a variety of vegetables and fruits, a dressing, and some optional add-ins. By combining these ingredients in a creative way, you can create a salad that is both nutritious and flavorful.

Tips and tricks for making the best vegan chicken salad

Here are some tips and tricks to make the best vegan chicken salad:

1. Choose the right vegan chicken substitute: Opt for a vegan chicken substitute that has a texture and flavor similar to chicken, such as seitan, tofu, tempeh, or plant-based protein alternatives. Look for options that mimic the texture and taste you desire in your salad.

2. Marinate for flavor: Marinating your vegan chicken substitute before cooking or adding it to the salad can enhance its flavor. Use a marinade with herbs, spices, and seasonings that complement the other ingredients in your salad. Allow the vegan chicken to marinate for at least 30 minutes or longer for maximum flavor infusion.

3. Add variety with textures: Incorporate a variety of textures into your salad to make it more enjoyable. Consider adding ingredients like crunchy vegetables, toasted nuts or seeds, dried fruits, or crispy croutons. The combination of textures will provide a more satisfying and interesting eating experience.

4. Balance flavors: Aim for a balance of flavors in your vegan chicken salad. Consider including ingredients with contrasting flavors, such as sweet and tangy dried cranberries, acidic lemon juice, or fresh herbs. The balance of sweet, savory, and tangy elements will make the salad more well-rounded and appetizing.

5. Use a flavorful dressing: Choose a dressing that complements the ingredients in your salad and ties them together. You can use vegan mayo-based dressings, tangy vinaigrettes, creamy tahini-based dressings, or even a simple combination of lemon juice and olive oil. Experiment with different dressings to find the one that enhances the overall flavor profile of your salad.

6. Don’t forget fresh herbs: Fresh herbs like parsley, basil, cilantro, or dill can add a burst of freshness and elevate the flavors in your salad. Finely chop or tear the herbs and mix them into the salad just before serving to preserve their vibrant taste.

Extra tips

7. Allow flavors to meld: Letting your vegan chicken salad sit for a little while before serving allows the flavors to meld together. This resting period allows the ingredients to absorb the dressing and for the flavors to harmonize, resulting in a more delicious and cohesive salad.

8. Adjust seasoning: Taste and adjust the seasoning of your salad as needed. Add salt, pepper, or other spices gradually to achieve the desired taste. Remember that flavors can intensify after some time, so it’s better to slightly under-season and adjust later if necessary.

9. Customize and experiment: Feel free to customize your vegan chicken salad with additional ingredients that you enjoy. Consider adding chopped celery, shredded carrots, diced avocado, or sliced grapes for extra flavor and texture. Be creative and experiment with different combinations until you find your favorite version.

Vegan Chicken Salad Recipe

Here’s a delicious vegan chicken salad recipe that incorporates sautéed apples, black beans, almonds, dried cranberries, spring onions, and fresh herbs:

Vegan Chicken Salad Ingredients:

1 cup cooked and shredded vegan chicken substitute (such as seitan or tofu) – see how to cook tofu and tempeh instructions below
1 tablespoon olive oil
2 apples, cored and thinly sliced
1 can cooked black beans
1/2 cup sliced almonds
1/2 cup dried cranberries
2 spring onions, thinly sliced
1/4 cup chopped fresh herbs (such as parsley, basil, or cilantro)
Juice of 1 lemon
Salt and pepper to taste

For the dairy free chickn salad dressing:

2 tablespoons olive oil
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
1 tablespoon maple syrup or agave nectar
Salt and pepper to taste

How to make gluten free vegan chicken salad Instructions:

1. In a large pan, heat the olive oil over medium heat. Add the sliced apples and sauté until they are slightly softened and lightly browned. Remove from the heat and let them cool.

2. In a mixing bowl, combine the shredded vegan chicken, black beans, sliced almonds, dried cranberries, spring onions, and fresh herbs.

3. In a small bowl, whisk together the dressing ingredients: olive oil, apple cider vinegar, Dijon mustard, maple syrup or agave nectar, salt, and pepper.

4. Pour the dressing over the vegan chicken mixture and toss until well combined.

5. Add the sautéed apples to the salad and gently mix them in.

6. Squeeze the lemon juice over the salad and season with salt and pepper to taste. Toss again to evenly distribute the flavors.

7. Let the salad sit for about 10 minutes to allow the flavors to meld together.

8. Serve the vegan chicken salad on its own or in a sandwich, wrap, or lettuce cups. Enjoy!

This recipe is customizable, so feel free to adjust the ingredient quantities and add any additional seasonings or vegetables to suit your taste preferences

How to prepare tofu to use in vegan chicken salad

To prepare tofu for use in a vegan chicken salad, you can follow these steps:

1. Choose the right type of tofu: For a chicken-like texture, it’s best to use firm or extra-firm tofu. These varieties hold their shape well and provide a substantial texture.

2. Press the tofu: To remove excess moisture and improve the texture of the tofu, you’ll want to press it. Place the tofu block on a plate lined with paper towels or a clean kitchen towel. Place another layer of towels on top of the tofu, followed by a weighted object, such as a heavy pan or some cans. Allow it to press for about 20-30 minutes to drain out the moisture.

3. Cut and marinate the tofu: Once the tofu is pressed, cut it into small cubes or strips resembling chicken pieces. Prepare a marinade by combining your choice of flavors and seasonings. For example, you could use a mixture of soy sauce, garlic powder, onion powder, paprika, and a dash of liquid smoke for a smoky flavor. You can also add herbs and spices based on your preference. Place the tofu in a shallow dish and pour the marinade over it. Let it marinate for at least 30 minutes or longer if possible, to allow the flavors to penetrate.

Making the salad

4. Cook the tofu: There are several methods to cook tofu. Here are a couple of common approaches:

Sautéing: Heat some oil in a skillet over medium-high heat. Add the marinated tofu pieces to the skillet and cook them until they become golden brown and crispy on all sides. This typically takes about 8-10 minutes. Stir occasionally to ensure even cooking. Once done, remove from heat and let the tofu cool before adding it to the salad.
Baking: Preheat your oven to around 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it. Place the marinated tofu pieces on the baking sheet, ensuring they are spread out in a single layer. Bake for approximately 25-30 minutes, flipping halfway through, until the tofu becomes golden and crispy. Adjust the cooking time based on your desired level of crispness.

5. Incorporate into the salad: Once the tofu is cooked and cooled, you can add it to your vegan chicken salad along with the other ingredients. Gently mix everything together, ensuring the tofu is evenly distributed throughout the salad.

By following these steps, you’ll have tofu that’s flavorful, textured, and ready to be enjoyed in your vegan chicken salad.

Easy steps to prepare tempeh to use in vegan chicken salad

To prepare tempeh for use in a vegan chicken salad, follow these steps:

1. Choose the right tempeh: Look for firm tempeh, which holds its shape better and has a firmer texture suitable for a chicken-like consistency.

2. Steam the tempeh: Steaming tempeh before marinating helps to soften the texture and remove any bitter taste. Cut the tempeh into small cubes or strips. Place the tempeh in a steamer basket and steam it for about 10 minutes. This step is optional but recommended.

3. Marinate the tempeh: Prepare a marinade for the tempeh by combining your choice of flavors and seasonings. For a chicken-like flavor, you can use a mixture of soy sauce or tamari, vegetable broth, garlic powder, onion powder, paprika, and any other preferred herbs or spices. Place the steamed tempeh in a shallow dish or container and pour the marinade over it. Ensure the tempeh is well coated, and let it marinate for at least 30 minutes or longer in the refrigerator to enhance the flavor.

Making the tempeh

4. Cook the tempeh: After marinating, there are different cooking methods you can use to prepare the tempeh:

Sautéing: Heat a little oil in a skillet over medium-high heat. Add the marinated tempeh and cook for about 5-7 minutes, stirring occasionally until it turns golden brown and crispy on all sides.
Baking: Preheat your oven to around 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it. Place the marinated tempeh on the baking sheet, ensuring they are spread out in a single layer. Bake for approximately 20-25 minutes, flipping halfway through, until the tempeh becomes golden and crispy.

5. Incorporate into the salad: Once the tempeh is cooked, let it cool before adding it to your vegan chicken salad. You can break it into smaller pieces or leave it as cubes, depending on your preference. Mix the tempeh with the other salad ingredients, such as sautéed apples, black beans, almonds, dried cranberries, spring onions, fresh herbs, and dressing, until well combined.

By following these steps, you’ll have flavorful and textured tempeh ready to be used in your vegan chicken salad.

Delicious ways to serve plant based chicken salad

There are several fantastic ways to serve vegan chicken salad. Here are a few ideas to inspire you:

1. Sandwiches or Wraps: Spread a generous portion of vegan chicken salad onto your favorite bread or wrap. Add some fresh lettuce, sliced tomatoes, and avocado for an extra layer of flavor and texture. Roll it up or press it into a delicious sandwich, perfect for a quick and satisfying meal.

2. Lettuce Wraps: For a lighter option, serve your vegan chicken salad in crisp lettuce cups. Use large lettuce leaves like romaine or butter lettuce as a healthy and refreshing alternative to traditional wraps. Fill each lettuce cup with the salad and top with some additional toppings like sprouts or shredded carrots for added crunch.

3. Stuffed Avocado: Cut a ripe avocado in half, remove the pit, and scoop out some of the flesh to create a hollow cavity. Fill the avocado halves with a generous portion of vegan chicken salad, allowing the creamy avocado and flavorful salad to complement each other beautifully.

4. Salad Bowls: Create a vibrant and nutritious salad bowl by placing a bed of fresh salad greens, such as mixed greens or spinach, in a bowl. Top it with a generous scoop of vegan chicken salad and add additional toppings like cherry tomatoes, cucumbers, sliced radishes, or shredded carrots. Drizzle your favorite dressing over the top and enjoy a satisfying and well-balanced meal.

5. Pita Pockets: Stuff your vegan chicken salad into pita pockets for a convenient and portable option. Add some crunchy cucumber slices, red onion, and a dollop of hummus to enhance the flavors and textures. It’s a perfect on-the-go option for lunch or a quick snack.

More delicious ways to serve vegan poultry salad

6. Crackers or Rice Cakes: Serve your vegan chicken salad as a tasty dip or spread for crackers or rice cakes. It makes for a delightful appetizer or a light snack option. Choose your favorite gluten-free or whole-grain crackers for a healthier twist.

7. Stuffed Tomatoes: Hollow out ripe tomatoes and fill them with vegan chicken salad. The juicy tomatoes will provide a refreshing burst of flavor while adding an element of presentation. Serve them as a colorful and appetizing starter or a light lunch option.

Remember to be creative and adapt these serving suggestions to your personal taste preferences and dietary needs. These ideas will help you enjoy your vegan chicken salad in a variety of ways, bringing versatility and excitement to your meals.

Protein in Tofu vs Chicken

The protein content of tofu and chicken can vary depending on the specific type and preparation. On average, 100 grams of tofu contains around 8-10 grams of protein. Meanwhile, 100 grams of cooked chicken breast typically provides around 31 grams of protein.

Chicken tends to have a higher protein content than tofu. However, it’s important to note that tofu is still considered a valuable source of plant-based protein, especially for individuals following vegetarian or vegan diets. Additionally, tofu contains all nine essential amino acids, making it a complete protein.

Ultimately, the choice between tofu and chicken as a protein source may depend on dietary preferences, nutritional needs, and other factors such as personal taste and ethical considerations.

Delicious sides to go with your vegan chickn salad

How to store vegan chicken salad

To properly store vegan chicken salad, follow these guidelines:

1. Refrigeration: Vegan chicken salad should be stored in an airtight container or covered tightly with plastic wrap or a lid. Place it in the refrigerator promptly after preparing or purchasing it. The cool temperature of the refrigerator helps maintain freshness and prevents the growth of bacteria.

2. Shelf Life: The shelf life of vegan chicken salad can vary depending on the ingredients used. Generally, it is recommended to consume the salad within 3-4 days for optimal freshness. However, if any ingredients in the salad have a shorter shelf life, such as fresh herbs or delicate greens, the salad should be consumed within the timeframe suggested for those specific ingredients.

3. Separation: It’s natural for some separation to occur in the dressing of the salad while in the refrigerator. Before serving, gently mix or toss the salad to redistribute the dressing and ensure all ingredients are coated.

4. Fresh Herbs and Apples: If your vegan chicken salad includes fresh herbs or sautéed apples, consider adding them just before serving or as needed. This helps to preserve their texture and flavor, as herbs can wilt and apples can soften over time.

How to freeze and more

5. Individual Portions: If you prefer to have the salad ready-to-go for quick meals or lunches, you can portion it into individual airtight containers. This way, you can grab a serving whenever needed, reducing exposure to air and maintaining freshness.

6. Freezing (optional): In some cases, you may be able to freeze vegan chicken salad, but it depends on the specific ingredients used. Generally, salads with leafy greens or mayonnaise-based dressings don’t freeze well. However, if your salad consists of ingredients like cooked beans, roasted vegetables, or grains, you can freeze those components separately and combine them with fresh ingredients later when you’re ready to enjoy the salad.

Remember to use your judgment when consuming stored salad. If you notice any unusual odor, change in color, or signs of spoilage, it’s best to discard it to avoid foodborne illness.

DID YOU MAKE THIS RECIPE?

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FAQs – frequently asked questions (FAQs) about vegan chicken salad along with their answers:

What is vegan chicken salad?

Vegan chicken salad is a plant-based version of the traditional chicken salad. Instead of using animal-based chicken, it typically features a substitute made from ingredients like seitan, tofu, tempeh, or plant-based protein alternatives. The salad is usually mixed with various vegetables, fruits, nuts, and a dressing.

Where can I find vegan chicken substitutes?

Vegan chicken substitutes can often be found in well-stocked grocery stores, health food stores, or specialized vegan/vegetarian markets. They may be available in the refrigerated section, frozen section, or in shelf-stable packaging.

What are some vegan alternatives to chicken in a chicken salad?

There are several vegan alternatives to chicken that can be used in a vegan chicken salad, including seitan, tofu, tempeh, jackfruit, or plant-based protein substitutes made from soy, pea protein, or other plant sources. These alternatives can be seasoned and cooked to resemble the texture and flavor of chicken.

Meal prep and more Faqs

Can I make vegan chicken salad gluten-free?

Yes, you can make a gluten-free vegan chicken salad by using gluten-free vegan chicken substitutes, such as tofu or tempeh, and ensuring that all other ingredients and dressings used are gluten-free. Be sure to check labels and verify the gluten-free status of any packaged ingredients.

What dressings work well with vegan chicken salad?

Vegan chicken salad can be paired with a variety of dressings. Some popular options include vegan mayo-based dressings (made with plant-based mayo), vinaigrettes (such as balsamic or apple cider vinegar-based dressings), tahini-based dressings, or even simple lemon and olive oil dressings. The choice of dressing depends on personal preference and desired flavor profile.

Can I make vegan chicken salad ahead of time?

Yes, vegan chicken salad can be prepared ahead of time. It is recommended to store it in an airtight container in the refrigerator. However, some ingredients, such as apples or fresh herbs, may be more flavorful and retain better texture if added just before serving. The salad should be consumed within a few days for optimal freshness.