High Protein Southern Fried Vegan Chicken Nuggets Recipe
Today we’re cooking up another explosion of flavour that’s going to leave you counting down the minutes until dinner time. We’re going to show you how quick and easy it is to make your own high-protein, southern fried vegan ‘chicken’ nuggets at home.
These nuggets are beneficial for your health as we’ve avoided frying and used a variety of excellent ingredients, such as vital wheat gluten, a mix of herbs and spices, silken tofu, and chickpea flour. They’re lower in calories as they don’t contain oil. The best bit is that no animals have been harmed, so that you can enjoy this meal!
To make these satisfying, high-protein vegan nuggets, the key ingredient is vital wheat gluten. This natural protein, derived from wheat flour, is an excellent choice for vegans as it’s typically 75% protein by weight - now that’s impressive! In addition to being a brilliant source of plant-based protein, it’s fairly low in calories, fat and carbs, and it’s also a budget-friendly option when compared to the pre-packaged alternatives.
If you’re in need of more high-protein, healthy vegan recipes check out my e-book, ‘Where Do You Get Your Protein’ - it’s the perfect way of upgrading your meals. Containing recipes for energising breakfasts, wholesome main meals and even tasty snacks, your tastebuds will never get bored!
Fuel your hard earned, vegan gains with 30 delicious Hench Herbivore recipes that make loading up on plant-based protein simple and satisfying.
Let’s take a look at some of the wholesome health benefits of the ingredients we’re using for this recipe:
Vital wheat gluten
High protein to support muscle building and repair
Silken tofu
High protein for vegans, source of all 9 essential amino acids
Soya milk
Rich in isoflavones, promotes heart health & reduces cancer risk
Chickpea flour
High in protein, fibre & healthy fats to control cholesterol levels
Nutritional yeast
Vitamin B12, vital for formation of healthy red blood cells
Herbs & spices
Abundant in vitamins & minerals essential for optimal health
Our vegan nuggets recipe packs in a tasty 48g of protein per serving for only 461 calories!
Ready? Let’s get cooking!
Servings: 2
Macros (per serving)
461 kcal, protein 48g, carbs 47g, fat 6g
EQUIPMENT NEEDED
INgredients
200g silken tofu
80g vital wheat gluten
½ tablespoon nutritional yeast
1 tablespoon of chicken seasoning
65 gram flour (chickpea flour)
2 teaspoons garlic powder
½ teaspoon cayenne pepper
½ teaspoon smoked paprika
½ teaspoon onion powder
½ mustard powder
1 teaspoon chilli powder
½ teaspoon black pepper
Lo Salt, to taste
120ml soya milk
60g brown rice breadcrumbs
Instructions
To a food processor, add the silken tofu, vital wheat gluten, nutritional yeast, and chicken seasoning, then pulse until well mixed.
Break off small pieces and form them into nugget shapes. Be aware that vital wheat gluten typically doubles in size when cooked, so you want to keep your nuggets fairly small at this stage.
Add the nuggets to a steamer and cook for 18 minutes.
Next, to a mixing bowl add the gram flour, garlic powder, cayenne pepper, smoked paprika, onion powder, mustard powder, chilli powder, black pepper and Lo Salt and mix together.
Then add the soya milk and whisk together until a lump-free batter forms.
Place your breadcrumbs in a separate bowl.
Preheat the oven to 200c/400f.
Remove nuggets from heat and set aside to cool.
Once your nuggets have cooled, individually coat them in your batter mix and then roll them in breadcrumbs.
Line a baking tray with parchment paper and place the nuggets on the tray.
Cook in the oven for 15 minutes, flipping them halfway through cooking.
Serve and enjoy!
Here’s a video from my Youtube channel where I show you the complete step-by-step process to make these wonderful vegan nuggets.
Southern Fried Vegan Chicken Nuggets Recipe
Equipment Needed
Ingredients
- 200g silken tofu
- 80g vital wheat gluten
- ½ tablespoon nutritional yeast
- 1 tablespoon of chicken seasoning
- 65 gram flour (chickpea flour)
- 2 teaspoons garlic powder
- ½ teaspoon cayenne pepper
- ½ teaspoon smoked paprika
- ½ teaspoon onion powder
- ½ mustard powder
- 1 teaspoon chilli powder
- ½ teaspoon black pepper
- Lo Salt, to taste
- 120ml soya milk
- 60g brown rice breadcrumbs
Instructions
- To a food processor add the silken tofu, vital wheat gluten, nutritional yeast and chicken seasoning, pulse until well mixed.
- Start to shape your mixture into chicken nuggets, break off small pieces and form them into nugget shapes. Be aware that vital wheat gluten typically doubles in size when cooked, you want to keep your nuggets fairly small at this stage as they will expand.
- Add the nuggets to a steamer and steam for 18 minutes.
- Next, to a mixing bowl add the gram flour, garlic powder, cayenne pepper, smoked paprika, onion powder, mustard powder, chilli powder, black pepper and lo-salt and mix together.
- Then add the soya milk and whisk together into a lump-free batter.
- Place your breadcrumbs in a separate bowl.
- Preheat the oven to 200c/400f.
- Remove nuggets from heat and set aside to cool.
- Once your nuggets have cooled, individually coat them in your batter mix and then roll them in breadcrumbs.
- Line a baking tray with parchment paper and place the nuggets on the tray.
- Cook in the oven for 15 minutes, making sure that you flip them half way through cooking.
- Serve and enjoy!
Nutritional Information
Notes
Looking for more delicious vegan meals to fuel your health and nutrition? Check out our range of e-books loaded with recipes for breakfasts, main meals, and tasty treats.
Go ahead and try these Southern fried vegan nuggets yourself. You’ll LOVE ‘em!
They’re far better for your health than deep-fried, white flour options found in supermarkets or fast food chains.
Being vegan and focused on healthy eating doesn’t mean that you have to miss out, pair these nuggets with a vibrant side salad and some homemade chips to make your own vegan ‘fake-away’.
Get a meal plan that works specifically for you!
Achieve your health goals with a Hench Herbivore personalised meal plan
Whether you’re looking to lose weight, gain muscle mass or improve your health through the power of eating whole foods - we’ll create a plan for you that’s sustainable.
Why wait for tomorrow when you can start eating healthier today?
Much Love,
Paul & Gemma
Hench Herbivore
PS. If you want to take control of your health and fitness and need 1:1 support from a vegan personal trainer, check out our online coaching services. We also offer one-off consultations for those that may need help on their vegan journey.
