Chickenless salad sandwich
This vegan chicken salad recipe is super easy to make and high in protein! Soy curls are rehydrated then seasoned with vegan mayonnaise, fresh dill and seasonings. Celery is added for sweetness and grapes are added for a little bit of sweetness.
This recipe is
- healthy
- vegan, vegetarian and dairy free
- gluten free – if you use gluten free bread
- yummy
- high in protein
- a quick easy lunch
Ingredients and directions
This easy meal is made with whole foods and simple, wholesome ingredients.
- Soy curls – Soy curls are the main ingredient in this easy vegan chicken salad. They are minimally processed, high in protein and contain no saturated fat or cholesterol. They make for a chewy and delicious meat alternative.
- Vegan mayonnaise – It’s easy to find this in your favorite grocery store. JUST has a great dairy free mayonnaise as well as Hellman’s and Follow Your Heart.
- Celery
- Dijon mustard – spicy brown mustard also adds lots of flavor.
- Fresh lemon juice
- Fresh dill
- Seasonings – garlic powder, onion powder, salt and black pepper. Poultry seasoning also tastes delicious.
- Nuts – I love using almonds, sunflower seeds, pumpkin seeds or walnuts for an added bit of crunch or omega 3’s and healthy fats.
- Red grapes – this is optional but adds a nice bit of sweetness. You can also use raisins instead
- Onion – I love using red onion, but use whatever you have on hand. Green onions also work well.
Recipe tips
Rehydrate the soy curls in a large bowl of vegetable broth for added flavor. Vegan chicken broth will make this taste really good. If you don’t have vegetable broth, just use plain water, or plain water with a few splashes of soy sauce.
Squeeze out the excess water after soaking the soy curls to ensure that the salad doesn’t turn out mushy.
This recipe is easily adjustable. Feel free to add in any of your favorite items like raisins, capers, bell pepper, slivered almonds or fresh herbs and seasonings.
Where to find soy curls
You can find soy curls in most health food stores, but they can sometimes be hard to find. I find the easiest way to get them is to order them online.
How to serve
You can serve this like you would traditional chicken salad.
On top of a green salad.
Wrapped in romaine lettuce leaves
On top of slices of bread to make a sandwich
On top of a sub bun or baguette and add some lettuce, onions, pickles and tomatoes.
Storing and making ahead
Fridge – This lasts in an airtight container for about 5 days.
Freezer – This freezes well. Just store it in a freezer safe container and let it thaw out completely.
Making ahead – This is a great dish to meal prep ahead of time for a busy week. It tastes even better the next day when you give the flavors a chance to mix.
FAQ’s
What can I replace soy curls with?
If you don’t want to use soy curls, you can substitute it for
- chickpeas – just mash them up a bit with a potato masher.
- extra firm tofu – just press the tofu first to get rid of excess water.
- seitan chicken
- raw sunflower seeds – grind them a little bit in a food processor.
- vegan chicken strips – Gardein makes delicious plant based chicken.
Are soy curls healthy?
Yes! Soy curls are surprisingly healthy. They are low in fat, high in protein and minimally processed. They only contain one ingredient: whole soy beans!
Soy curls are made from the remainder of the soy bean when the oil has been pressed out to make soybean oil. What’s left is then dehydrated and formed into soy curls. Soy curls are great to use in place of chicken in any recipe.
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Vegan chicken salad sandwich
Ingredients
- 2 cups soy curls
- vegetable broth
- 2 celery ribs (diced)
- ¼ red onion (diced)
- ½ cup chopped walnuts (or your favorite nut)
- ½ cup red grapes (sliced in half)
- ½ cup vegan mayonnaise
- 1 teaspoon dijon mustard
- ½ lemon (juiced)
- 2 teaspoons fresh dill (or ½ teaspoon dried)
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon poultry seasoning
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Add the soy curls to a large mixing bowl and cover with vegetable broth. Let them soak and rehydrate for 10 minutes. After 10 minutes, strain them and squeeze the excess water out.2 cups soy curls, vegetable broth
- Add the soy curls to a large mixing bowl and add in the rest of the ingredients. Stir well. Serve on top of bread or baguette to make a sandwich. Add some fresh tomatoes and lettuce leaves.2 cups soy curls, 2 celery ribs, ¼ red onion, ½ cup chopped walnuts, ½ cup vegan mayonnaise, 1 teaspoon dijon mustard, ½ lemon, 2 teaspoons fresh dill, ½ teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon poultry seasoning, ½ teaspoon salt, ½ cup red grapes, ¼ teaspoon black pepper
Notes
Nutrition
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.
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