If you’re craving a satisfying, delicious, and protein-packed salad that tastes like chicken but keeps things plant-based, you’ve come to the right place. This vegan chicken salad is the ultimate dish for lunch, dinner, or meal prep. Whether you’re new to plant-based eating or simply want a healthier chicken salad alternative, this recipe is guaranteed to blow your taste buds away. Let’s dive in!
What Is Vegan Chicken Salad?
Vegan chicken salad is a plant-based twist on the classic chicken salad recipe. Instead of using traditional shredded chicken, we incorporate ingredients like chickpeas, tofu, and soy curls to mimic the hearty texture of chicken while keeping it 100% vegan.
This dish is versatile, satisfying, and loaded with flavor. It’s perfect for spreading on sandwiches, tossing with greens, or serving at your next potluck.
The Best Vegan Chicken Salad That Tastes Like Chicken!
Course: vegan lunch4
servings15
minutes162
kcalDiscover the best vegan chicken salad recipe made with chickpeas, tofu, and a creamy dressing. Perfect for sandwiches, wraps, or meal prep! Quick and easy to make.
Ingredients
1 ½ cups chickpeas (cooked or canned) — mashed slightly for texture
½ cup firm tofu (pressed and crumbled) or ½ cup soy curls (rehydrated)
⅓ cup vegan mayonnaise — or substitute with plain vegan yogurt for a lighter option
¼ cup celery, diced — adds a satisfying crunch
¼ cup red onion, finely chopped — for sharp flavor
1 tbsp Dijon mustard — for a tangy kick
1 tbsp lemon juice — to brighten the flavors
½ tsp garlic powder — for depth
¼ tsp poultry seasoning — essential for that “like chicken” taste
Salt and black pepper to taste
- Optional add-ins:
¼ cup red grapes, halved — for sweetness
Chopped nuts (walnuts or almonds) — for extra crunch
Step-by-Step Guide to Making Vegan Chicken Salad
- Mash the Chickpeas:
- Start by placing the cooked or canned chickpeas in a mixing bowl. Using a fork or potato masher, mash them until they are mostly broken down but still slightly chunky.
- Prepare the Protein Base:
- If you’re using tofu, press it for 10-15 minutes to remove excess moisture, then crumble it into bite-sized pieces. If using soy curls, rehydrate them in warm water for 10 minutes, then drain thoroughly.
- Mix the Base:
- Add the mashed chickpeas, crumbled tofu or soy curls, diced celery, and onion into a large bowl.
- Make the Dressing:
- In a small bowl, whisk together the vegan mayonnaise, Dijon mustard, lemon juice, garlic powder, and poultry seasoning.
- Combine and Season:
- Pour the dressing over the chickpea mixture and stir until everything is well-coated and creamy. Add salt and black pepper to taste.
- Optional Add-Ins:
- If desired, fold in halved red grapes or chopped nuts for extra flavor and texture.
- Chill and Serve:
- Refrigerate the salad for at least 30 minutes to let the flavors meld together. Serve as a sandwich filling, on salad greens, or with crackers for a satisfying snack.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Calories | 162 kcal |
| Protein | 6.8g |
| Carbohydrates | 14.5g |
| Sugars | 2.4g |
| Dietary Fiber | 5.2g |
| Total Fat | 8.7g |
| Saturated Fat | 0.7g |
| Sodium | 240mg |
| Vitamin C | 3.1mg |
| Calcium | 46mg |
| Iron | 2.1mg |
Why This Recipe Is Worth Trying
Wondering why you should swap your go-to salad for this one? Here’s why:
- Packed with Plant Protein: Using chickpeas, tofu, or soy curls ensures you get a protein boost.
- Tastes Just Like Chicken: With the right combination of seasonings, this salad hits that familiar savory flavor.
- Perfect for Meal Prep: Make a batch, store it, and enjoy all week long.
- Budget-Friendly: All ingredients are affordable and easy to find in most grocery stores.
Essential Ingredients for a Vegan Chicken Salad
Here’s everything you need for a flavorful and satisfying vegan chicken salad:
- Chickpeas: Mashed chickpeas create a hearty texture.
- Tofu or Soy Curls: Adds extra protein and chewy bites.
- Vegan Mayonnaise: For a creamy, rich dressing.
- Celery and Onion: Provides a satisfying crunch.
- Dijon Mustard: Adds a tangy kick.
- Poultry Seasoning: Essential for that authentic chicken flavor.
- Lemon Juice: Brightens up the flavors.
Choosing the Best Vegan Chicken Alternatives
1. Soy Curls
Soy curls are a fantastic option for making this salad taste and feel just like chicken. They have a chewy texture and easily soak up seasonings.
How to Prepare:
- Soak the soy curls in warm water until soft.
- Drain, then season with garlic powder and poultry seasoning.
2. Tofu
Tofu is another excellent vegan chicken substitute. When prepared correctly, it can take on a shredded or cubed chicken texture.
Preparation Tips:
- Press firm tofu to remove excess water.
- Crumble or cube the tofu and sauté with seasonings for extra flavor.
3. Chickpeas
Chickpeas are a classic choice for vegan chicken salad. They provide a hearty, satisfying base and are incredibly easy to work with.
Pro Tip: Mash the chickpeas slightly to create a textured mixture that holds together well in salads.
Seasonings to Make It Taste Like Chicken
The secret to getting a plant-based salad to taste like chicken lies in the seasoning:
- Poultry Seasoning: A must-have blend that gives the dish a savory, authentic chicken flavor.
- Garlic Powder: Adds depth and warmth.
- Black Pepper: For a little heat.
- Lemon Juice: Balances the flavors with a fresh, zesty note.
Tips for the Perfect Creamy Dressing
- Use Vegan Mayo: Store-bought vegan mayo works great, but you can also make your own using tofu or cashews.
- Balance the Flavors: Adjust the lemon juice, mustard, and seasonings to taste.
- Creamy but Not Overwhelming: Don’t drown the salad in mayonnaise; just enough to coat is perfect.
Serving Ideas for Vegan Chicken Salad
- Sandwich: Pile it onto whole-grain bread for a satisfying sandwich.
- Salad Greens: Serve it atop a bed of fresh greens for a lighter option.
- Wraps: Roll it up in a tortilla with extra veggies for a portable meal.
- Snack: Use as a dip with crackers or cucumber slices.
Storage and Meal Prep Tips
- Refrigeration: Store in an airtight container in the fridge for up to 5 days.
- Meal Prep: Make a big batch and portion it out for easy lunches throughout the week.
- Freezing: Not recommended as the texture may change when thawed.
Common Questions About Vegan Chicken Salad Recipes
1. What Is the Best Vegan Chicken Substitute?
Soy curls and tofu are fantastic for mimicking the texture of chicken. Chickpeas are also a great option for a budget-friendly, protein-packed base.
2. How Do You Make It Taste Like Chicken?
Using poultry seasoning, garlic powder, and black pepper can help achieve that classic chicken flavor.
3. Can I Make This Recipe Without Vegan Mayo?
Absolutely! Substitute vegan mayo with plain vegan yogurt or a creamy cashew dressing for a lighter option.
4. How Long Does Vegan Chicken Salad Last?
It will keep in the fridge for up to 5 days when stored in an airtight container.
5. What Are Some Creative Ways to Serve Vegan Chicken Salad?
Try it in sandwiches, wraps, or even stuffed into bell peppers for a fun twist!
Key Takeaways
- Vegan chicken salad is a versatile, protein-packed dish perfect for any occasion.
- Use ingredients like chickpeas, tofu, or soy curls for a satisfying texture.
- Seasoning is essential to mimic the taste of chicken—don’t skip the poultry seasoning!
- Serve in sandwiches, wraps, or over fresh greens for a delicious plant-based meal
