20g Protein Garlic Chicken Recipe
Garlic lovers, assemble, because this 20g protein garlic chicken delivers bold flavor without emotional damage or boring bites.
It’s sassy, aromatic, plant-powered, and built for women who lift weights and standards simultaneously.
Yes, it smells confident, tastes expensive, and still keeps your vegan conscience flawless.
20g Protein Garlic Chicken Recipe
This vegan 20g protein garlic chicken uses plant protein, roasted garlic, and umami magic to create a punchy, satisfying main.
Ingredients
- Soy chunks or soy strips rehydrated: 90 g
- Garlic minced: 8 cloves (24 g)
- Onion sliced: ½ medium (50 g)
- Olive oil or sesame oil: 1 tbsp
- Soy sauce low sodium: 1 tbsp
- Black pepper crushed: ¾ tsp
- Chilli flakes: ½ tsp
- Cornflour: 1 tsp
- Water: ¼ cup 60 ml
- Salt: to taste
- Lemon juice: 1 tsp
- Fresh parsley or coriander optional: 1 tbsp
Instructions
- Boil soy chunks in salted water for five minutes, squeeze thoroughly, then slice evenly.
- Heat oil in a skillet, add garlic, and sauté until fragrant but not bitter.
- Add onion slices and cook until soft with light browning.
- Add soy chunks, toss confidently, and cook for three minutes.
- Mix soy sauce, pepper, chilli flakes, cornflour, and water in a bowl.
- Pour sauce into the pan and stir until glossy and thick.
- Finish with lemon juice, adjust salt, and switch off heat.
- Garnish lightly and serve hot.
Notes
Nutritional Values (Per Serving)
- Calories: 260 kcal
- Total Fat: 9 g
- Saturated Fat: 1.4 g
- Carbohydrates: 18 g
- Fiber: 6 g
- Protein: 20 g
Vitamins & Minerals (Per Serving %DV – Top 5)
- Iron: 42%
- Calcium: 24%
- Magnesium: 19%
- Potassium: 15%
- Zinc: 13%
Additional Notes / Flavor Tips
- Roast garlic separately for deeper sweetness.
- Add mushrooms for extra umami without stealing protein spotlight.
- Serve with stir-fried greens or quinoa for a balanced, unapologetic plate.
Nutritional Values (Per Serving)
- Calories: 260 kcal
- Total Fat: 9 g
- Saturated Fat: 1.4 g
- Carbohydrates: 18 g
- Fiber: 6 g
- Protein: 20 g
Vitamins & Minerals (Per Serving %DV – Top 5)
- Iron: 42%
- Calcium: 24%
- Magnesium: 19%
- Potassium: 15%
- Zinc: 13%
Additional Notes / Flavor Tips
- Roast garlic separately for deeper sweetness.
- Add mushrooms for extra umami without stealing protein spotlight.
- Serve with stir-fried greens or quinoa for a balanced, unapologetic plate.
