Meat

Vegan substitute for Chicken breast

Chicken supplies mild protein and a fibrous bite. Seitan, king oyster mushrooms, tofu and soy curls each deliver that in different dishes.

Options, ratios and best uses

Seitan

1:1

Steam then sear for a fibrous texture.

Best for: schnitzel, stir-fries, skewers

Soy curls

60 g dry per 200 g

Soak in stock 10 minutes, squeeze, then fry.

Best for: fajitas, curries

Extra-firm tofu

1:1

Press 30 minutes, toss in cornflour, roast at 200 °C.

Best for: traybakes, curries

King oyster mushroom

1:1

Shred the stem for pulled texture.

Best for: "scallops", pulled dishes

Tips

  • Marinate at least an hour — plant proteins absorb fast
  • Cornflour coating gives a crisp crust
  • Finish with lemon and herbs like you would chicken

Avoid

  • Skipping the tofu press
  • Boiling seitan hard — it turns spongy

Questions people ask

Is seitan high in protein?

Yes, roughly 25 g per 100 g — one of the highest of any whole plant food.

Is seitan gluten-free?

No, it is wheat gluten. Use tofu or soy curls instead.

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