This Vegan Chicken Salad has the best vegan version. This salad has all the flavors and textures you love with minimal plant-based ingredients. It is also easy to prepare and packed with protein. Enjoy a delicious, satisfying vegan meal.
Growing up, chicken was a comfort food that I always craved. My mom always made the best chicken salad, which we enjoyed at picnics, school lunches or on family beach days.
I set out to make a vegan version of Sweet Simple Mom's chicken salad that was just as tasty. I must say, we nailed it. Many online vegan chicken salads are made with canned chickpeas and garbanzos.
The texture of the chickpeas wasn't quite right. We've substituted one of the best vegan whole food chicken alternatives. We are so sure you will love this!
Ingredients you'll need
Soy Curls This mock meat, in our opinion is one of the underrated plant-based alternatives. The texture and ease of cooking are similar to real chicken. You can find them in our local health store or order them online from Butler Foods, the only brand available. If you can't find soy curls, then diced vegan strips of chicken are a great alternative.
Vegan mayonnaise:In an effort to make this vegan chicken dish as similar to the traditional chicken dish as possible, we chose to use 1/2 cup vegan mayo in place of cashew cream and silken tofu. It's easy to swap out store-bought mayo for vegan mayo. Follow Your Heart vegenaise and Best Foods / Hellman’s Vegan Mayo are our favorite brands.
Onions :We recommend using diced red onions in this recipe. It gives the dish a nice crunch. You can use green onions if you want a milder onion flavor.
Celery Crunchy celery is an essential component in a classic chicken-salad. It gives the salad a fresh crunch and adds flavor without overwhelming the other ingredients.
Vegan Chicken Stock: In order to infuse the most flavor into soy curls, we recommend soaking in broth. Ideally vegan chicken stock. Vegetable Broth is a good alternative if you can't find vegan chicken broth.
Canola: Canola adds zest to salads with its tanginess. Dijon mustard is our go-to choice.
Please scroll down for the complete recipe and measurements.
Equipment Required
Medium pot or sauce pan
Large cast iron skillet
Mixing Bowls
Slotted spoon
How to make vegan chicken salad
Rehydrate the curds of soy. Bring the broth to a rolling boil in a medium-sized pot. Add the soy curds to a heat-proof large bowl. Pour the broth on top of the soy curls, and let them sit for 10 minutes so they can soften and rehydrate.
Brown the soy curls. Oil a large cast iron skillet and heat it on medium. Pour a small batch of soy curls in the skillet. Shake/squeeze off any liquid that may have accumulated. Work in batches and be careful not to overcrowd the pan. Cook the soy curls for approximately 2 minutes or until they start to brown.
Add the extra broth. Continue to cook until all the broth is gone. Repeat the process until all of the soy curls are cooked.
Chop the curly soy beans. Transfer the soy curls to a cutting surface after removing them from the skillet. Cut the soy curls into small pieces similar to chicken cubes.
Mix all ingredients for the chicken salad. Add the celery, red onions, vegan mayonnaise and dijon mustard to the large bowl. Also add the soy curls. Mix until uniform.
Taste the vegan chicken salad recipe and season with salt. Season the recipe with salt according to your taste.
Serve. This chicken salad can be served immediately or chilled.
Serving Suggestions
You can enjoy this vegan chicken salad in a variety of ways, depending on what you like. This salad is perfect for a meal prep, a hearty main dish or side dish at lunch, as well as bringing along to summer picnics. Here are some of our favorite ways to eat this delicious vegan salad:
SandwichesThis may be our favorite way of enjoying this chicken salad. Use toasted bread slices like Homemade 100% Whole wheat Bread or Fluffy Vegan egg Bread. Add your favorite toppings to your sandwich, such as dill pickles, lettuce, tomatoes and vegan mayo.
Salads Serve this mock chicken over a bed lettuce with extra vegetables and a creamy dressing such as this Vegan Ranch Dressing. Try lettuce wraps for a portable option!
Dip this vegan chicken salad on a variety of crackers such as Oven-Baked Chia Veggie Crackers or veggie sticks, like carrots or bell peppers.
WrapsIf tortillas are more your style than sliced bread, a wrap made with this vegan salad will be a good option. Add some lettuce, tomatoes, and dairy-free cheese to your meal and you will have a tasty dish. Try our Homemade Whole-Wheat Spinach Tortillas!
You can eat it right out of the bowl: This vegan chicken salad tastes so good, you may want to eat it that way!
Storage Instructions
Store leftover chicken salad in an airtight container in the fridge for up to five days. It is not recommended to freeze leftovers.
We recommend that you store the chicken salad separately from crackers, veggies sticks, or bread if you're making it for meal preparation. If you want to make a sandwich the night before and prep it, toast the bread, and place a piece lettuce between the bread, and the chicken dressing. This will prevent the bread becoming soggy.
Recipe FAQs
Can I make the vegan chicken salad oil free?
If you're gluten-free, then there are some simple ways to keep your food gluten-free. To begin, replace the oily vegan mayonnaise in your store bought mayonnaise. Caitlin, from From My Bowl, has a wonderful Healthy Vegan Mayo recipe on her blog. Use an oil-free stock to soak your soy curls. Use gluten-free crackers or bread to enjoy!
What is soy curd made of?
Great question! Soy curls are made of one ingredient: whole cooked soy beans.
Is soy curd gluten-free?
Soy curls are gluten-free by nature. Butler Foods' soy curls are gluten-free.
More Vegan Salad Recipes You May Enjoy:
These vegan salad recipes are perfect for picnics, summer pool parties, potlucks and school lunches.
Vegan Quinoa Salad is a cold salad that's packed with plant-based nutrition and wholesome ingredients.
Classic Vegan Macaroni Salad: A macaroni salad with the same taste as the real thing.
Vegan Pasta Salad: Our pasta salad is inspired from Italian flavors, and it's dressed in a simple Italian sauce.
Vegan Tofu Egg Salad is a high-protein lunch that's packed with eggy flavors.
Celebrate summer with this easy avocado and corn salad!
If you recreate one of our recipes please tag us @sweetsimplevegan or @consciouschris on Instagram with the hashtag #sweetsimplevegan. We love seeing your photos!
This Vegan Chicken Salad has the best vegan version. This salad has all the flavors and textures you love with minimal plant-based ingredients. It is also easy to prepare and packed with protein. Enjoy a delicious, satisfying vegan meal.
Ingredients
2 cups soy curls
3 cups Vegan chicken broth (we used the one we found)
2 tablespoons oil
1/2 cup vegan mayo
1 rib celery sliced
1/2 red onion diced
2 teaspoons Dijon Mustard
half teaspoon Garlic Powder
1/2 teaspoon Onion Powder
Black Pepper, 1/4 teaspoon HTML0
Salt is a taste.
Instructions
Bring vegetable or vegan chicken broth to a rolling boil.
Pour the broth over soy curls in a large bowl. Allow them to soak for 10 minutes.
Once hydrated heat a large skillet made of cast iron with oil on medium heat.
Start scooping the soy curls in, shaking/squeezing any excess liquid off (but don't throw it away!). Cook for two minutes or until the curls begin to brown.
Once the first batch of broth has cooked off, add in the next and continue this process until you have cooked all of it. Add the next batch after the first one has cooked. Continue this process until all the liquid is gone. Be sure to cook the entire 1/3 cup of liquid before adding the next batch.
Add a bit more oil to your pan if necessary and continue cooking the soy curls until they begin to turn golden and start to char.
Remove the soy curds from the skillet, and chop them roughly.
Add the remaining ingredients to a large mixing bowl and stir until well combined.
Serve as a dip on bread or greens, or in a wrap. Enjoy!
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The Best Vegan Chicken Salad was first published on Sweet Simple Vegan.
By: Chris Petrellese Title: The Best Vegan Chicken Salad Sourced From: sweetsimplevegan.com/easy-vegan-chicken-salad/ Published Date: Thu, 01 Jun 2023 18:15:00 +0000
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Frequently Asked Questions
Is it easy to change to a plant-based diet
Although it may seem daunting to change to a plant based diet, it doesn't have be. It's possible to slowly transition to a vegan diet, and to adjust your lifestyle to make it more manageable. Each person's individual needs mean that the transition should be tailored to their lifestyle. It is important to plan meals around whole foods and not processed food to facilitate the transition. This will ensure that you get enough macronutrients, essential vitamins, and minerals. It helps to create meals that people enjoy and suit their dietary needs.
Individuals can make it easier to stay focused on their goals of a transition to a plant-based diet by creating a support network made up of family members, friends, and certified health professionals. The best part is that you can try out new recipes along the way. There are many delicious vegan options available so no one will feel bored or deprived. You can make the transition to plant-based eating easy by gradually changing while still being aware of your daily nutrient needs.
Are you able to get enough protein with a plant-based lifestyle?
Yes, you can get enough proteins from a plant-based diet. The amino acids you need to build muscle, stay healthy, and maintain your health can be found in nuts, legumes and seeds as well as grains. Soy products such as tofu contain all 9 essential amino acids the body cannot make and must get from food. Also, vegetables such a spinach, broccoli and kale are rich in protein. They can be combined with legumes to provide the required amount of protein for adequate nutrition. Plant-based proteins typically have lower saturated fat levels than animal proteins and are beneficial for supporting long-term satiety between meals. Additionally, adding omega-3 fatty acids in things like flaxseeds, chia seeds, walnuts, or hemp seeds can help balance other essential nutrients on a plant-based diet.
How much meat is OK on a plant-based diet?
No amount of meat is permissible on a plant-based diet. This diet eliminates all animal products including poultry, fish, and meat. There are many vegan alternatives that can provide the same taste and texture as animal products. Many soy-based proteins, such as seitan (wheat Gluten), tempeh(fermented soybeans), mock duck (made from mushrooms), and tofu (wheat gluten), can be used to mimic the flavors of traditional meat dishes. Vegetarian burgers made from black beans and quinoa are very similar to beef burgers. Vegan alternatives include tofu mayo, coconut bacon strips and eggplant bacon bits. Vegetarian hot dogs can also be made using seasoned textured soyprotein. These options are great for people looking to transition to a plant-based diet that is flavorful and protein-packed without including any animal products.
Are there any athletes or celebrities who advocate a plant-based lifestyle?
There are many celebrities who support a plant diet. Some of these include Kyrie, the NBA's player, Lewis Hamilton, the Formula 1 World Champion, Natalie Portman and Kenneth Farrow who are all NFL running backs. Each of them have chosen the vegetarian/vegan lifestyle because it was best for them and have had impressive achievements in their respective fields, whether they are athletes or artists. Actress Alicia Silverstone wrote a book called Kind Diet about her experience with veganism. Novak Djokovic is a professional tennis player. He credits his remarkable habit of eating only organic vegan foods during competitions with his career success. The significant characteristics that all four professional athletes have identified include a greater energy level, faster healing from injuries, and improved health and wellbeing. This success story shows that plant-based nutrition can be a great tool to help athletes achieve greater athleticism.
Can I eat a diet that is plant-based and still eat eggs?
Eggs are not allowed on a plant-based diet. This diet bans the consumption of all animal products such as meat, fish, poultry, eggs and other animal products. However, several vegan substitutes for traditionally egg-centric dishes offer similar flavor and texture without relying on animal products. Tofu scrambles and omelets are great breakfast options that have the same appearance and texture as eggs. They also provide plant-based protein. Chickpea flour and mashed banana can be used to replace eggs in baked goods. Aquafaba, which is the liquid in chickpea cans, can also be used as an alternative to eggs when making meringues and other desserts. Flaxseed meal and chia seeds can be used to replace one large egg in non-vegan recipes without compromising taste.
Can a plant-based diet cause harm?
While many people have reported health benefits from switching to a plant-based lifestyle, there are risks involved in any type of diet. People who are transitioning to a plant based diet should be careful about their vitamin and mineral intake. Inadequate nutrition can lead to nutritional deficiencies and adverse health effects. In addition, living a vegan/plant based lifestyle may mean that you are unable to consume the valuable protein found in eggs and dairy. This could affect your muscle maintenance. People who follow a plant-based diet must adapt their diets to meet their nutritional needs.
Statistics
Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
How to prepare plant-based dishes that are tasty and filling
Plant-based recipes can be delicious and filling if you have the right ingredients, prepared well and creative recipe. To start, one should opt for fresh produce and other quality ingredients; aim to create a grocery list based on the recipes one intends to make (shopping at farmers' markets and health food stores can be helpful). You should also purchase the appropriate storage equipment in order to preserve freshness of pre-prepared food items.
Next, when it comes to meal prepping, focus on variety: emphasize whole foods like fruits, vegetables, nuts, seeds, and legumes - aiming for different colors of produce for better nutrition. You should ensure that each meal contains a healthy balance of fiber, protein, as well as healthy oils. You can also make batch cooking easier by using kitchen appliances such slow cookers or multi-cookers.
Try new flavors while staying vegan. When you're trying to get creative, spice like chili powder or cayenne pepper can add flavor to your dish while also keeping it healthy. Whole foods are better than processed substitutes. Plant-based meals can go from bland and boring to tasty in a matter of minutes. Remix leftovers from earlier weeks to make something new.
With these tips, anyone can enjoy a delicious and nutritious plant-based diet without sacrificing taste or fullness.
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Category: Lunch, Entree
Method: Stovetop
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