Vegan Chicken & Grape Salad
Diet Category: Vegan • Vegetarian • Plant-Based • Dairy-Free • Gluten-Free* • High-Protein
*Use certified gluten-free vegetable stock and vegan mayonnaise if required.
Introduction
This Vegan Chicken & Grape Salad is a fresh, creamy and protein-rich plant-based alternative to classic chicken salad. Made with super-firm tofu, juicy red grapes, crunchy celery and red onion, it's packed with contrasting flavours and textures while remaining incredibly easy to prepare.
The tofu absorbs the savoury vegetable stock and works beautifully as a vegan chicken substitute, while sweet grapes balance the savoury flavours of parsley, celery and onion. Vegan mayonnaise brings everything together into a creamy salad, with optional lemon juice and red pepper flakes adding freshness and a gentle kick.
Perfect for vegan sandwiches, wraps, salads, meal prep or an easy plant-based lunch, this simple tofu chicken salad is a delicious way to add more plant protein to your meals.
Benefits of the Main Ingredients
Super-Firm Tofu
Tofu is an excellent source of plant-based protein and contains all nine essential amino acids. It also provides important nutrients including iron, phosphorus and magnesium. Calcium-set varieties can provide significant amounts of calcium, making tofu a versatile and nutrient-rich alternative to meat.
Red Grapes
Red grapes provide natural sweetness as well as vitamin K and a variety of polyphenol plant compounds. Their juicy texture creates a refreshing contrast to the creamy dressing and savoury tofu.
Celery
Celery adds refreshing crunch while contributing fibre, vitamin K and small amounts of potassium and folate. Its mild flavour works particularly well in creamy salads and helps add volume without making the dish heavy.
Red Onion
Red onion provides plenty of flavour along with vitamin C and naturally occurring plant compounds, including flavonoids such as quercetin. Its slightly sharp flavour balances the sweetness of the grapes.
Parsley
Fresh parsley adds colour and freshness while providing vitamin K, vitamin C and carotenoid antioxidants. Using fresh herbs is also an easy way to increase flavour without relying heavily on salt.
Vegan Mayonnaise
Vegan mayonnaise creates the creamy dressing traditionally associated with chicken salad while keeping the recipe completely egg-free and plant-based. Depending on the oil used, it can also provide predominantly unsaturated fats.
Lemon Juice
A splash of lemon juice adds acidity and freshness, helping balance the creamy mayonnaise and sweet grapes. It also provides a small amount of vitamin C.
Red Pepper Flakes
Optional red pepper flakes provide warmth and a gentle spicy kick. They're an easy way to adjust the flavour intensity of the salad according to personal preference.