Oh how I love a cold, creamy chicken salad, full of flavor and crunch! What I don’t love, is eating tons of animal foods and how it makes me feel. That’s where Vegan Chicken Salad comes in! I prescribe to a way of life where it feels healthier to eat TONS of vegetables and plant-based protein, with a little bit of animal foods here and there.
Eat Plant-Based for Lunch
My diet consists of about 75% vegetables and plants. I stay full from all the fiber, and the plant-based protein that I make sure to include.
One of my favorite sources of plant protein, is tempeh. Tempeh is made from fermented soybeans, and is a cleaner, much less processed, healthier choice compared to tofu. At 16 grams of protein per serving, tempeh has double the amount of protein that tofu offers and 9 grams of fiber!
I love substituting chicken for tempeh, but does that idea make you nervous? If you’ve never used tempeh before, I promise you three things:
1) it’s better for you than tofu
2) the texture is on point (nutty and hearty!)
3) it’s super easy to use! Head on over to this page first: How to Prep Tempeh
I strive to use plant protein in place of animal protein as often as I can, to get a wide variety of nutrients from the earth. Vegan Chicken Salad is one of my favorite go-to lunch recipes for plant-based protein that keeps me full until dinner!
Vegan Chicken Salad lasts for days in the fridge and is excellent on top of a salad or served sandwiched between two slices of your favorite bread. My favorite way to enjoy Vegan Chicken Salad is with Ezekiel bread that has been brushed with coconut oil and toasted in my panini press! * When you click on my favorite product links, I may earn a tiny commission from qualifying purchases, at no cost to you. Thank you for supporting Big Little Bites blog*
How to Make Vegan Chicken Salad
Tempeh is really affordable, at only a few dollars per package. I have found it in the vegan or produce section at most grocers, including Trader Joes. I always make sure the package clearly states “organic” since soy is the number one genetically modified crop in the world. This recipe only calls for one package, but I like to buy a couple at a time, because it stays good in the fridge for 5-7 days even after the sell-by date as long as it’s unopened. Don’t forget to check out this post on how to prepare your tempeh before using it.
Grapes are another essential component of Vegan Chicken Salad. I love the plump but soft texture texture and sweet flavor that red grapes offer, but green grapes would be great for some tartness! Go with whichever is your favorite.
Chopped carrots and celery, combined with some nuts or seeds, add the perfect amount of crunch to the soft texture of the Vegan Chicken Salad. If you have kids that are picky about texture, hemp seeds blend in rather inconspicuously and are such a great source of healthy fats. My two favorite add-ons are sunflower seeds and chopped walnuts!
Tarragon and lemon are a classic culinary combination, and they work really well together here. Many people don’t love the flavor of tempeh, but when saturated in this tangy combination of spicy mustard, lemon and tarragon in a vegan mayonnaise base – you won’t even know you’re eating it!
Speaking of vegan mayonnaise… wondering where to start? Mayo is traditionally made from eggs but we are making a vegan lunch, and I have a child with a bad egg allergy, so I keep Vegenaise on hand, and particularly prefer this version. I’ve actually been using it for years, because I personally find it odd to use any shelf-stable product with egg in it. I can honestly say, I taste no difference and I love that this brand has a simple and short ingredient list.
Ready to make Vegan Chicken Salad? Here are some basic ingredients, but please be creative! This is such a great recipe for mixing in your own ideas!
Vegan Chicken Salad
Ingredients
- 1 pkg organic or non-gmo tempeh, prepped, cubed and ready to use
- 1 handful red grapes, chopped
- 1 stalk celery, sliced and diced
- 1 large carrot, sliced and diced
- 1 scallion, sliced thin
- 2 tbsp (choose any combo) raw sunflower seeds, raw pepitas, raw walnut pieces, hemp seeds or almond slivers
- 1 tsp dried tarragon
- 1 tsp salt
- 2 tbsp whole grain or spicy mustard
- 3 tbsp vegan mayonnaise
- 2 tbsp fresh-squeezed lemon juice
- optional: dill or parsley
Instructions
- Place tempeh, grapes and veggies into a medium sized bowl.
- In a small bowl, combine tarragon, salt, mustard, vegan mayonnaise and lemon juice. Whisk briefly to combine.
- Pour liquid mixture over the tempeh mixture, and combine gently. The tempeh may crumble more, and that's ok.
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