Vegan “Chicken” Salad

No ratings yet

This recipe swaps chicken for chickpeas and the result is absolutely delicious!

Our Vegan "Chicken" Salad is creamy, delicious, and tastes like the real thing!

Our vegan chicken salad uses chickpeas instead of chicken to create a healthy meat-free entree. Cashews star in the dairy-free, vegan mayo, giving this alternative version to chicken salad a saturated fat free experience. Perfect for meal prep or serving a large group of like minded individuals, you may even want to make a double batch.

Cha-ching! Chickpeas Make Meat-Free Entrees

Chickpeas replace chicken in this creamy, vegan-friendly salad!

In the phenomena of a phoenix, the humble little chickpea rises from its hummus based roots. Like a once famous celebrity in the midst of a perfect come-back, the star of chickpea rises. Again. You’ve seen it in dessert spreads and crisped in little snack bags. Chickpeas also work famously in curries and other vegetarian dishes. But you’ve never seen chickpeas in this role before!

Mashed beyond recognition, the chickpea gets pulverized in a food processor. A nimble hand holding a fork may also accomplish the appearance of shredded chicken. Whichever tool you use, just try to ensure there isn’t one intact chickpea in the bunch.

Consider Cooking Your Own Chickpeas

Our vegan "chicken" salad is made from a chickpea base!

Because the vegan mayonnaise calls for soaked cashews, you might want to cook your own chickpeas. Soaked cashews need a while (preferably overnight) to become soft enough to convert into a creamy base. In that case, you can easily soak and cook chickpeas while the cashews do their thing. A big advantage to soaking and cooking chickpeas lies in low sodium content. If you wonder if chickpeas are healthy, canned beans average between 300 to 400 milligrams sodium per half-cup serving, depending on the brand. 

Alternatively, home-cooked chickpeas contain zero sodium. Another perk to cooking your own chickpeas (or any other legumes, for that matter), lies in the fact that the more you rinse them, the easier they are to digest. First you rinse them before soaking overnight. Then, rinse again and change the water before cooking them. Rinse once more, and it’s nearly a guarantee digestion will bode well for you.

And of course, chickpeas are healthy. Full of protein and fiber, a cup of these babies will keep you fuller longer. Low in fat, and with no saturated fat content, chickpeas are an absolute boon for weight management. 

They are also a great source of potassium and magnesium, two minerals standard diets don’t readily provide. One cup of chickpeas provides 474 grams of potassium and 230 milligrams of magnesium. The recommendations by age of an adequate intake of potassium for most women is 4700 mg per day and magnesium is 320 mg per day. Due to the fact that consuming too much of either mineral can actually cause health problems, always consult with a doctor about your personal recommended amount.

How To Eat Vegan Chicken Salad

This yummy plant-based salad is a great alternative to traditional meat-based recipes.

This meat-free entree tastes best when given enough time for the flavors to meld. To be sure of this, add in some chill time for maximum impact. Also, feel free to alter amounts of grapes or onions as you see fit. Adding candied nuts will take this to another level, if that’s within your dietary constraints. Served as is or in cups of butter lettuce is fantastic. Alternatively, on a pita or low carb flat-bread would also taste amazing. We just eat it straight from the bowl, like you would a carton of ice cream. So good and nourishing!

No ratings yet

Vegan “Chicken” Salad

This plant-based chicken salad recipe tastes like to real thing, only better.
Prep Time 15 minutes
Total Time 15 minutes
Yield 4 people
Serving Size 0.33 cup
Course Appetizer, Lunch, Salad
Cuisine American

Ingredients

  • 15 ounces chickpeas canned, drained and rinsed
  • 2 tablespoons red onion diced
  • 1 stalk celery diced
  • 1 tablespoon fresh dill
  • 1/4 cup red grapes diced
  • 1/3 cup cashew-based vegan mayonnaise see notes section below
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  • Mash Chickpeas using a fork or food processor. Chickpeas should be mashed into small pieces without any whole ones remaining.
  • Add the remaining ingredients and stir until well combined.
  • Cover and store in the fridge until chilled.

Notes

This recipe is so good you may want to double it. If so, simply double all the ingredients and follow the instructions above.
For the vegan mayonnaise, click on the link and follow the recipe for plant-based mayonnaise in our plant-based potato salad. Alternatively, you can purchase a premade vegan mayo of your choice. 

Nutrition Information

Serving: 0.33cup | Calories: 121kcal | Carbohydrates: 1g | Protein: 1g | Fat: 12g | Saturated Fat: 1g | Sodium: 252mg | Potassium: 3mg | Fiber: 1g | Sugar: 1g | Vitamin A: 8IU | Vitamin C: 1mg | Calcium: 1mg | Iron: 1mg |
SmartPoints (Freestyle): 4
Keywords Diabetic-Friendly, Low-Carb, Plant-Based, Quick and Easy

Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms

Try this Peanut Chickpea Buddha Bowl or Honey Roasted Chickpeas for more chickpea magic. This No-Mayo Chicken Salad features real chicken but is lower in fat.

Don’t miss out on the latest and greatest from Skinny Ms. Be sure to like our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.

Do you have a favorite chickpea meal? We’d love to hear about it. Tell us about it in the comments section below.

This post may include affiliate links.

SAVE YOUR FAVORITE RECIPES
Create a FREE account for quick & easy access

Gale Compton

Gale co-founded SkinnyMs. with a goal to provide women with delicious recipes, fitness routines, and ways to reach their ideal weight. Gale has been featured on the Today Show in which she won a cook off for the best Lasagna. Be sure to search for her winning recipe, Skinny Lasagna Rolls.

Guided by her firm belief in healthy eating and the power of exercise, Gale has written two cookbooks and several fitness ebooks. She earned her Fitness Training Certification from, National Exercise & Sports Trainers Association. Gale loves to run with her dog Maggie and has completed numerous half-marathons.

More by Gale

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating