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This vegan chicken is a fantastic alternative to traditional chicken: it has the same texture, is high in protein, and couldn't be easier to make. Plus, it's incredibly versatile, you can pair it with any sauce you like and it will taste delicious. And the best part? This recipe requires only 5 ingredients!
If you like this vegan chicken you should definitely try these vegan meat alternatives as well: try this vegan roast beef, it's a treat for when you have guests over for dinner. Prefer simpler recipes? Check out this chickpea cutlet or this oatmeal schnitzel, both are delicious! Oh and don't miss this lentil bolognese, it's so good!
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⭐ Why I love this recipe
I love this vegan chicken because it's delicious and super easy to make. Plus, it's a great source of protein and definitely costs less than the one from the supermarket.
This is my favorite vegan meat substitute because it is incredibly versatile. In fact, I can make vegan butter chicken with it, as well as delicious vegan skewers, or I can simply pan roast it and then serve it with a vegan mushroom sauce. The options are endless!
🧾 Ingredients
It only takes 5 ingredients to make this recipe. Here are the key ingredients:
- Vital wheat gluten powder: This essential ingredient gives vegan chicken a texture nearly identical to that of traditional chicken. It's also high in protein and low in fat. Numerous studies support the positive effects of consuming vital wheat gluten. For further information, you can read 'Ditch the gluten, improve your health?' from Harvard Health Publishing.
- Canned white beans: I use them to make the vegan chicken tender and delicious. Without them, the it could get overly chewy.
Substitutes
I always recommend following the recipe precisely for the best results. However, I understand that sometimes substitutions are necessary. In this recipe, only two ingredients can be substituted:
- Vital wheat gluten powder: You can use the same amount of seitan powder, which is often easier to find.
- White beans: Instead of white beans, you can use the same amount of canned chickpeas.
🥄 Equipment
The beauty of this recipe is that you pretty much only need a food processor to make it. In fact, first we use it to make a white bean puree to which we then add vital wheat gluten powder to make our vegan chicken.
If you don't have a food processor, you can also use a high-speed blender to make the puree and do the kneading by hand.
🥣 How to make
As mentioned, this recipe is incredibly straightforward to make. Here's a visual of how it's done:
Step 1: Add beans, water, oil and salt to a food processor and blend until completely smooth. Stir in vital wheat gluten and continue mixing until you get a mass with a "minced meat" consistency.
Step 2: Lightly press the mixture onto a cutting board. Then fold one side over the other and press the edges together to seal.
Step 3: Wrap the vegan chicken first in baking paper and then in aluminum foil. It's important to wrap it tightly so that it does not swell during cooking.
Step 4: Cook the chicken in boiling water for 1 hour. Then remove from the water and let it cool for at least 4 hours or preferably overnight. Once cool, tear into small pieces and use it as desired or freeze for later use.
👨🏻🍳 Expert tip
The most important tip I can give is to puree the beans perfectly. There shouldn't be any remaining granules when you add the vital wheat gluten, or the chicken will have a grainy texture.
Additionally, once the vegan chicken is cooked, let it cool completely and refrigerate it overnight before tearing it into pieces. This will make it easier to tear and create larger pieces. If you don't let it rest, however, it will be difficult to tear.
💭 Top tip
This vegan chicken can be used just like traditional one. Heat it in a pan with a drop of oil and serve it with your favorite sauce. You can also use it to stuff sandwiches or to make stews, skewers etc. . Personally, I always double the recipe and freeze half of it for later use. This way, I have it ready in the freezer whenever I need it.
❄️ Storage
You can store it either in the refrigerator or in the freezer (depending on how long you want to keep it).
- Refrigerator: Place it in an airtight container and store it for up to 4 days.
- Freezer: Place it in an airtight container and store it for up to 2 months. Let it thaw overnight in the refrigerator before using.
📔 FAQ
If you double the recipe, form two separate vegan 'chicken breasts.' This ensures they cook evenly and you can accurately determine when they're done.
Yes you can. Pack the vegan chicken tightly in baking paper. Then use kitchen twine to seal, so that it does not open during cooking.
📖 Recipe
Vegan Chicken
Equipment
- food-processor
Ingredients
- 150 g canned white beans
- 2 tablespoon olive oil
- 120 ml water
- ½ teaspoon salt
- 150 g vital wheat gluten
Instructions
- Add beans, water, oil and salt to a food processor and pulse until completely smooth. Stir in vital wheat gluten and continue mixing until you get a mixture with a "minced meat consistency".
- Lightly press the mixture onto a cutting board. Then fold one side over the other and press the edges together to seal. Wrap it tightly in baking paper and then in aluminum foil.
- Cook in boiling water for 1 hour. Then remove from the water and allow to cool completely. For best results, let the vegan chicken rest in the fridge overnight before shredding it into pieces.
- Use immediately or store in the refrigerator or freezer for later use.
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Caryn says
Can this be cooked as a stuffed roast/breast and then sliced rather than torn?
Jerry Stillisano says
I’m excited to try this recipe, but would like to use a whole 15.5 ounce (439 g) can of white beans, adjusting the rest of the ingredients accordingly. Would you make one larger “chicken breast” or would you recommend dividing into smaller portions?
Jay L. Stern says
Thank you for discussing gluten. It is a shame so many people have been duped into believing that they have to avoid it. My question is about soaking the beans in an alkaline solution to soften them. Have you considered "cooking ammonia?" This is ammonium carbonate. It will make the cooking water basic, but decomposes to carbon dioxide and ammonia, which evaporate. Thus, no sodium is present, something that folks like me need to avoid.