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30g Protein Pulled Chicken Recipe

Emily Carter
This vegan protein pulled chicken delivers smoky, tender texture using high-protein plant ingredients.It works for wraps, bowls, salads, and confidence boosts.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 2 servings
Calories 390 kcal

Ingredients
  

  • Soy chunks or plant-based chicken: 250 g
  • Onion thinly sliced: 1 medium
  • Garlic minced: 1 tbsp
  • Olive oil: 1½ tbsp
  • Smoked paprika: 1 tsp
  • Cumin powder: ½ tsp
  • Black pepper: ½ tsp
  • Tomato paste: 2 tbsp
  • Soy sauce low sodium: 1 tbsp
  • Apple cider vinegar: 1 tsp
  • Water or vegetable stock: ½ cup
  • Salt: to taste

Instructions
 

  • Boil soy chunks in salted water for 6–7 minutes, then squeeze thoroughly.
  • Heat oil in a pan over medium heat.
  • Sauté onions 4 minutes until soft.
  • Add garlic, paprika, cumin, and pepper. Stir 30 seconds.
  • Add soy chunks and sauté 3 minutes.
  • Mix tomato paste, soy sauce, vinegar, and stock.
  • Pour into pan and simmer 10 minutes.
  • Pull chunks apart using forks until shredded.
  • Nutritional Values (Per Serving)

Notes

  1. Nutritional Values (Per Serving)

    • Calories: 390 kcal
    • Total Fat: 9 g
    • Saturated Fat: 1.6 g
    • Carbohydrates: 32 g
    • Fiber: 5 g
    • Protein: 30 g

    Vitamins & Minerals (Per Serving %)

    • Iron: 32%
    • Magnesium: 26%
    • Zinc: 24%
    • Potassium: 22%
    • Phosphorus: 34%

    Additional Notes / Tips to Enhance the Flavor

    Add BBQ sauce if drama feels necessary.
    Use leftovers for tacos, sandwiches, or power bowls.
    It reheats well, unlike weak excuses.