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20g Protein Garlic Chicken Recipe

Emily Carter
This vegan 20g protein garlic chicken uses plant protein, roasted garlic, and umami magic to create a punchy, satisfying main.
Print Recipe
Prep Time 8 minutes
Cook Time 12 minutes
Total Time 20 minutes
Servings 1 servings
Calories 260 kcal

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.