This 7-ingredient vegan un-chicken salad is unbelievably reminiscent of the real thing. Most vegan chicken salads use a base solely derived from mashed chickpeas. Although this version relies on the trusty beans as well, its base gets a helping hand from an unexpected veggie ingredient: artichokes. When pulsed in a food processor, artichoke hearts take on a flaky texture that both looks and feels a whole lot like shredded or flaked chicken. Although this vegan un-chicken salad can be made with a strictly artichoke base (i.e., sans beans), I quite like the texture and protein-boost that the combination of artichokes and chickpeas provides.
If there's one thing I've learned in seven years of blogging, it's that trying to predict what people will love and creating recipes from a people-pleasing perspective often results in rather fruitless outcomes. Not to mention that it's a draining, laborious process to create from that sort of headspace.
However, when recipes are created from pure inspiration and love for the process, magical things can happen. Not all the time, of course, but some of the time, indeed.
Take, for instance, this recipe for vegan mediterranean un-tuna salad I shared over the summer.
That recipe was created purely as a way to scratch my own itch, and the making of it was inspired by an intense craving and insatiable curiosity. A curiosity that questioned, "What would happen if I substituted tuna with flaked artichoke hearts?" Apparently, my curiosity is very precise with its questioning.
From that initial question, sprang a slew of other questions that ultimately led to the final recipe—a recipe that's since taken hold as one of my all-time favorites and has garnered the interest of many of you, as well.
I'm rambling a bit here, but I suppose my point is simply to say that as a food blogger, it can be hard to honor your own heart and not get swept up in the trends. It can be difficult to resist the urge to reach for the recipes with "viral potential", especially with all the competition out there these days.
When I started blogging in 2010, there was of course "competition" but nothing like it is now.
Back then, I didn't concern myself with practical things like SEO and google analytics. Why? Because I didn't care. I wrote and created and wrote again for the pure joy of the process. And I wrote fearlessly, because there were so few eyes watching.
Now, all these years later, I've realized there are certain practical things—like SEO and analytics—that I have to care about simply to stay afloat amidst a sea of so many talented people. But there are other things I'm just not willing to compromise on. Things like trading in recipes that are inspired by pure love + joy for those that are merely attempting to grab a competitive edge in the numbers game.
Other things I'm not willing to compromise on (for the most part)? Adding nutrition information to recipes. Do you know it actually hurts SEO (search engine optimization) not to include this information in my recipes?
As you might recall from a post I shared several months back, both my heart and my psychologically oriented mind fundamentally disagree with the numbers obsession when it comes to nutrition. And so I refuse to budge on that front, despite being advised that I need to "get over it" for the sake of the site's SEO.
But, as the saying goes, "If you don't stand for something, you'll fall for anything."
And so, when it comes to what I share here with you, I choose to take a strong stance on certain things to protect both the love I have for this process as well as to maintain alignment with my core values.
This doesn't always make everyone happy, and I've certainly received my fair share of online side eyes and criticism from those I'd consider to be passersby on this site. But you really, truly can't please everyone if you choose to share your real self with the world. And by limiting ourselves to creating only those things that are most likely to please others, we stifle our impact, and that's a far greater loss than irking a select few.
One of my all-time favorite quotes sums this idea up perfectly:
"Don't ask yourself what the world needs. Ask yourself what makes you come alive and then go do that. Because what the world needs is people who have come alive." —Howard Thurman
More of that, please.
Okay, now that I've thoroughly irritated all those who came here strictly for the recipe (don't fault you one bit for that, by the way—I've even surprised myself with the lengthiness of the above musings), let's chat about this vegan un-chicken salad...
Much like the mediterranean un-tuna salad I mentioned above, this un-chicken salad starts off with a base of flaked artichoke hearts and flaked chickpeas.
If you want to simplify this recipe to the max (it's already super simple), you can opt for all flaked chickpeas or all flaked artichoke hearts, but I quite like the combination of the two.
The artichoke hearts add a lovely brininess and texture, while the chickpeas up the protein.
Once you've flaked your chickpeas and artichokes in a food processor, add the remaining ingredients:
» Diced red onion
» Diced celery
» Halved or quartered red grapes
» A bit of vegan mayonnaise
» A splash of lemon juice
» Sea salt + black pepper
Then, give it all a good stir like so...
This vegan un-chicken salad is delicious all on its own, but for a heartier meal I recommend tucking it in between thick slices of whole-grain bread or sourdough.
Alternatively, serve it up with crackers or in romaine lettuce boats with sliced tomatoes.
Vegan Un-Chicken Salad
Ingredients
- 1 (15-ounce) can garbanzo beans, drained and rinsed
- 1 (14-ounce) can quartered artichoke hearts, drained
- ½ small red onion, finely diced (about ½ cup)
- 2 to 3 stalks celery, trimmed and diced, to taste
- 1 cup red seedless grapes, halved or quartered (depending on size)
- ¼ cup plus 3 tablespoons vegan mayonnaise (e.g., Just Mayo or Fabannaise) or to taste
- Juice of ½ to 1 lemon, to taste (about 1 to 2 tablespoons fresh lemon juice)
- Sea salt and freshly ground black pepper
Instructions
- Add the garbanzo beans to a food processor and pulse 5 to 10 times, or until they're chopped and take on a flaky texture. Do not over-process. Transfer to a large serving bowl.
- Next, add the artichoke hearts to the food processor. Pulse about 10 times, or until they're chopped and take on a flaky texture. Carefully gather the chopped artichokes within your hands or within a piece of cheesecloth, and press the excess water from them. They don't need to be completely dry, but you want to release any excess liquid to ensure a more "meat-like" texture. Add to the bowl with the garbanzo beans.
- Stir in the red onion, celery, grapes, vegan mayonnaise, and lemon juice.
- Season to taste with sea salt (I usually add a ½ teaspoon) and black pepper.
- Serve on its own, tucked into pita bread, or on top of sandwich bread, baguette slices, crackers, cucumber slices, etc.
- Cover and refrigerate leftovers for up to 2 days.
Can't wait to try this! I've made the Mediterranean version and this is so simple! And, I don't blame you on the nutritional facts, either. When someone is eating a Whole-foods, plant-based diet, calorie counting is unnecessary. It's not about the calories, but the nutrient density! You keep doing you! :)
Thanks for your kind words and support, Adrian! Means so much. Hope you enjoy this one as much as the Mediterranean version!
This looks amazing! I can't wait to try it :)
Thanks, Courtney! Happy cooking and enjoy!
I came here for the recipe, but I'm leaving with this:
“Don’t ask yourself what the world needs. Ask yourself what makes you come alive and then go do that. Because what the world needs is people who have come alive.” —Howard Thurman
Thank you so much for passing along such inspiring words.
My pleasure, Heather! Happy to hear they resonate with you, too.
Love what you shared Ashley and I think this is such good encouragement for anyone regardless of what they are doing. However, it especially speaks to my heart as a fellow food blogger.
Curious… I can’t stand artichokes unless they are cleverly disguised and taste nothing like artichokes. LOL Do you feel like the artichoke flavor comes through strongly? Or is totally disguised?
Thanks, Andrea! Regarding the artichokes, my husband doesn't like them either, but he likes but this salad and the Mediterranean "tuna" version, so that should be a bit promising! I love artichokes and find that they're very much disguised in this salad but I do think it depends on your level of distaste for them—like are we talking strongly dislike or "they make me want to hurl"? :) If in doubt, feel free to swap them out for a second can of chickpeas. Texturally it won't be as "meaty" but the flavor is on par. Happy cooking and enjoy!
Try hearts of palm instead maybe?? Same consistency—not flavor.
Possibly, but I think that swap's a bit risky texture wise since the center of hearts of palm can be so tender/mushy. If you try it, would love to know how it turns out!
Ashley, I made this up for my dinner and it is just wonderful. It will become a staple in my diet. Thank you for your recipes and creativeness.. Matilda
Thrilled to hear you're enjoying it, Matilda! Thanks for taking the time to come back and share your thoughts—means so much. xo
High Five on following your heart! Couldn't agree more. This recipe looks absolutely delicious. I can't wait to try it!
Thank you!! Hope you enjoy it!
I love this recipe (if I add walnuts will it make it Waldorf?) and I love every sentiment of this post. The courage to be who you are, in spite of analytics, is the best thing anyone can share with the world.
Thank you for your kindness and support! And, yes, if you add walnuts (and technically apples, too) it will be a waldorf un-chicken salad. :)
Hi Ashley! I normally don't comment but felt I wanted to jump in here to say that as a follower of many blogs, I appreciate your dedication to sticking by what you feel is quality and true to who you are. I've followed several for many years and as they become bigger they lose sight of that. They have sponsored posts and start turning our recipes for quantities sake. I stop following those blogs. I don't need 300 new recipes a year. I need quality recipes that are actually worth my time to make. Thanks for keeping it real!
Tabitha, thank you for taking the time to comment and share your kindness and support. It means so much, and as a fan/follower of other blogs, I completely agree: I need quality recipes that work, not an abundance of half-hearted or mediocre ones. Admittedly, I do create sponsored posts from time to time, but I only work with brands I use and love myself and turn down about 99% of the offers I receive. It can be tempting to get pulled too far in that direction but it's just not worth it to me—nor is it fun! No amount of money is worth it if it means losing the trust of your biggest supporters and/or love and joy for the process. Thanks again for sharing your thoughts!
This was my sandwich filling for sandwich and cocktail night at our house and it was really delicious. I think next tie I may add some toasted pecans, but I love it like this too. Thanks for a great recipe!
The recipe is intriguing and I’m definitely going to give it a try, but why call it “vegan chicken salad”? “Garbanzo bean and artichoke sandwich” sounds more exotic and infinitely more palatable.
There are few things more off-putting than fake meat (okay so it’s not real meat, but what kind of mechanically texturized, additive, sugar and salt ridden concoction are you trying to serve me?)
Don’t apologize for plant based recipes. Own it.
Thanks for your thoughts here! I completely understand where you're coming from and appreciate your opinion. My goal is to make my recipes as accessible and appealing to all plant-curious eaters (not just fully plant-based eaters and vegans). I've found that by naming some recipes after the meat-inspired dish they resemble/taste like, they're more likely to have a broader reach and appeal. And more people eating more plants is a great thing in my book.
I do not eat vegan or vegetarian, love beef and bacon and eat them regularly. I got such a kick out of this being so close to chicken salad in taste, texture and looks, but all veg!! My friends and I were gobsmacked when our other friend told us what was really in it.
We all love this recipe and thank her for bringing it to book club for us.
Now here I am looking it up so I can make it too! I think calling it The name you did is kitchy and fun. Thank you!
Mary, thank you for taking time out of your day to share your thoughts and praises—means so much! Glad to hear you're enjoying the recipe, and please thank your friend who brought the salad to book club for me, too. :)
Very tasty! I added dried cranberries instead of grapes, plus a generous sprinkle of curry powder. Letting it chill in the fridge before eating makes a big difference.
So glad you're enjoying the recipe, Kitty! Thanks for taking time out of your day to come back and share your thoughts—I really appreciate it!
THANK YOU! I love this recipe, It is delicious and doesn't taste like a poor substitute for traditional chicken salad. I can't wait to try more of your recipes.
So glad you're enjoying the recipe, Srae! Thanks for taking the time to come back and share your thoughts and rating—means so much.
Even my non-vegan boyfriend liked it :) Loved the recipe, and super quick and easy to make.
So glad you and your boyfriend are enjoying the recipe, Ellen! Thanks for taking time out of your day to come back and share your thoughts and rating. :)
Just made this and was so pleased by the amazing taste and texture. Easy to follow recipe and so easy to make. Made two batches -- one following the recipe and one adding some curry powder to the mix. Both were delicious. Thank you!
So glad you're enjoying the recipe, Teresa! Love the idea of adding curry powder to the mix, too.
This was really good and I am not a vegetarian/vegan. Just trying to find tasty ways to enjoy my veggies. I used regular mayo and added a splash of Worcestershire sauce. I highly recommend making this a beforehand. I made it last night for lunch today and the flavors had a chance to blend overnight. Will be making this again!
So glad you're enjoying the recipe! Thanks for taking time out of your day to come back and share your thoughts and rating—means so much.
So delicious that I can’t stop eating it.
This is AMAZING! I have been craving chicken salad, and tried so many chickpea chicken salad recipes, but I realized I don't like Chickpeas. So I loved this half and half recipe. I actually subbed Cannellini Beans in for the Garbanzo Beans... And I am just so surprised how much this tastes like chicken salad. Thanks so much for this!!!
I have been whole food plant based for about 9 weeks and up until today, have not enjoyed many recipes. Today I made this untuna salad. It was reminiscent of the chicken salad that I always loved, especially with the red grapes. It was amazing!!! The best I have eaten in over 2 months!! I’ll probably make this 2-3 times a month. Thank you, thank you!!
Just realized this was the unchicken recipe.... no wonder it tasted just like chicken salad!!
Sue, this feedback touches my heart! Thrilled to hear you enjoyed the recipe so much, especially since you've been struggling to find plant-based recipes that are satisfying. If you need any guidance on other recipes here on my site, please do feel free to reach out—happy to offer my two cents in any way that I can. Happy cooking!
Ashley, I know this is two years later but, this recipe was delicious! I'm a new vegan and have been playing with new recipes. My non vegan fiance even enjoyed it. I switched out the grapes for carrots. I also added Dijon mustard and green onions. This will be a new staple, thanks.
So happy to hear you enjoyed the recipe, Sandi! Thanks for taking time out of your day to come back and share your rating, adjustments, and thoughts—means so much to me and is helpful for others planning to make the recipe, too. :)
Looks incredible. I haven't seen an un-chicken salad that has artichoke in it before - I'm excited to try it.
Thanks, Keisha! I hope you enjoy it. Happy cooking! :)