Start to Finish: 45 minutes
TVP, or textured vegetable protein, is a meat substitute made primarily with soy protein and soy flour, though other flours and grains are used as well. It has to be rehydrated, making it versatile as it can be used to form meat substitutes like strips, nuggets, burgers, meatballs and more. With vegetarian diets becoming more mainstream, you can find textured vegetable protein in most major grocery stores.
Know your portions. 1/4 cup of textured vegetable protein is a single serving. The dehydrated form of TVP can look deceptive, but a small amount packs a major protein punch.
- 1 cup textured vegetable protein
- 1 teaspoon poultry seasoning
- 1 cup boiling water
- 3/4 cup Italian breadcrumbs
- 1 1/2 tablespoons grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/4 teaspoon each salt and pepper
- 1/8 cup wheat flour
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Some companies offer pre-flavored TVP. If you use a chicken-flavored textured vegetable protein, omit the poultry seasoning.
Step 1: Rehydrate the Textured Vegetable Protein
Mix the textured vegetable protein, the poultry seasoning, and the boiling water together in a medium-sized bowl and let it sit for about 15 minutes. This allows the TVP to reconstitute into a substance you can mold into vegetarian chicken strips.
Mix the breading for the strips while the TVP is rehydrating. In a bowl, mix the breadcrumbs, Parmesan cheese, garlic powder, salt and pepper together until they're thoroughly mixed.
Take the TVP and mix in the wheat flour until combined. This gives the protein a little sturdiness and makes it easier to shape and hold its form when rolled in the breading.
Step 2: Shape, Bread and Bake the TVP Strips
Shape the textured vegetable protein into strip-like pieces. If you prefer more uniformity, you can roll out the TVP and cut it into strips.
Place the strips in the breading mixture and turn to coat all sides of the strips. Put finished strips on a non-stick baking sheet.
Bake the vegetarian chicken strips at 375 degrees Fahrenheit for 20 minutes and serve while still hot.
These vegetarian chicken strips can be enjoyed on their own with dipping sauces, like ranch or bbq sauce, but they're not limited to that. Try adding a couple to a salad for a healthy, protein-rich meal. Use the strips in a vegetarian chicken alfredo dish. You can also pair the vegetarian strips with sliced vegetables, mayo and a tortilla, and turn it into a sandwich wrap.