top of page

Mock Crispy "Chicken" Sandwich

Updated: Jun 8, 2022



National Nutrition Month Tip #4


For meat-eaters: substitute 1-2 meals a week with TVP (textured vegetable protein) which is equivalent in protein to meat (and a complete protein) but contains NO fat and 4 grams of fiber per serving!


Plant-based foodies, incorporate TVP into your diet for variety and to create everything from a protein patty to “meat” loaf to chili. TVP will acquire the flavors you add to it so seasoning is a must!



Here’s how to make the cruelty free “chicken” patty seen here:


Ingredients

🌱2 cups TVP

🌱2 c veggie broth

🌱2 Tbsp teriyaki sauce

🌱3 tsp chili paste (or Sriracha)

🌱2 tsp garlic powder

🌱1 tsp cayenne optional

🌱1/2 tsp oregano

🌱1/4 tsp salt

🌱1 cup oat flour


Mix all ingredients except the TVP and oat flour in a large bowl. Add the TVP, stir and let sit for 20-30 minutes (you’re basically rehydrating the soy protein). Stir again to absorb all the liquid before adding oat flour. Slowly add the oat flour 1/4 cup at a time until the mixture is thick enough to form a “patty.” (Should be about a cup.)


To cook:

Air fry for 20 minutes (flipping them at ten minutes) or pan fry until crispy on each side (about 5-7 minutes per side).


Add to a sprouted whole wheat bun like the one here by Alvarado Street Bakery and pile on the veggies! I used purple onion, sprouts, local greens, tomato, fermented daikon radish and Follow Your Heart Chipotle Vegenaise for a yummy and satisfying meal. Bob's Red Mill Natural Foods makes TVP or buy it in bulk from your local natural grocery store!


Want to dive further into plant-based eating?

Visit all plant-based recipes here.

Visit the blog for more plant-based articles here.

Get 5-minute plant-based dressing recipes here. (FREE!).

Book a 15-minute FREE consultation here.

Get a customized weekly meal plan with recipes and shopping lists, as well as email and texting support here ($97 a month).

2 Comments


bobbie0704
bobbie0704
Mar 13, 2020

I make these ahead, store in parchment and freeze. I usually top with mustard and sauerkraut. Today I tried Vegan Mayo, tomato and Arugula. Wow! Delicious!!!

Like

bobbie0704
bobbie0704
May 06, 2019

I made the mock chicken patties and they were fantastic! I froze them on parchment individually then had them ready to go whenever I craved one. Sooo yummy!!!!

Like
bottom of page