Vegetarian “Chicken” Salad

Good news! Classics like chicken salad are no longer off-limits for vegetarians. We are happy to share a delicious chicken-free salad recipe that is packed with plant protein and zesty flavor.

Introducing an old, new favorite, TVP. TVP is Textured Vegetable Protein or textured soy protein. It’s used in many vegan and vegetarian foods because it mimics the texture of meat and has a comparable protein content. TVP is made from soy flour and was created in the 1960’s as meat extended. It has a mild taste and takes on the flavor of the seasoning it’s cooked in. Its texture mimics that of cooked ground beef or chopped chicken. Before using TVP, it must be rehydrated with boiling water which gives it the chewy texture. Once hydrated, TVP it will last several days in the refrigerator but dehydrated TVP has a much longer shelf life. (Try brands like Bob’s Red Mill or Thrive Market).

The dressing for this salad is primarily yogurt-based with the addition of mustard, a small amount of mayonnaise, and a variety of chopped vegetables and herbs. We love this served over a bed of greens with whole grain crackers.


1 cup TVP (Textured Vegetable Protein)

1 -1/2 cups boiling water

1 tablespoon reduced sodium tamari soy sauce

1/4 cup plain, fat-free yogurt

2 tablespoons mayonnaise

1 teaspoon Dijon mustard

1 carrot, chopped

2-3 scallions, chopped

2 celery stalks, chopped

1 teaspoon dried dill (optional)

Ground pepper


  1. Place TVP in a large bowl. Pour boiling water and tamari over TVP to rehydrate TVP. Let sit for 10-15 minutes. Drain off any excess water.
  2. In a small bowl, add yogurt, mayonnaise, and Dijon mustard. Stir until smooth.
  3. Once TVP is rehydrated, add chopped carrot, scallions, celery and dill (if using). Add yogurt sauce and stir until combined. Season with salt and pepper to taste.

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