A plant-based alternative to shredded or ground chicken using canned chickpeas.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1–2 tbsp olive oil (or neutral oil)
• 2 tbsp nutritional yeast
• 1 tbsp soy sauce or tamari
• 1 tsp poultry seasoning (or ½ tsp each of sage, thyme, rosemary)
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ cup breadcrumbs or flour (for binding)
• Salt & pepper to taste

Instructions:

1. Mash or Pulse:

   • Mash chickpeas with a fork or potato masher until chunky but not smooth.
   • Or pulse a few times in a food processor (don’t over-blend).

2. Mix:

   • Add oil, soy sauce, nutritional yeast, and all seasonings.
   • Stir in breadcrumbs/flour (and vital wheat gluten if using).
   • Mix until a sticky, moldable dough forms.

3. Shape:

   • Form into patties, nuggets, tenders, or shred into bits.

4. Cook (choose one):

   • Pan-Fry: Heat oil in skillet. Cook each side for 3–5 minutes until golden.
   • Bake: Preheat to 375°F (190°C). Bake on parchment for 20–25 mins, flipping halfway.
   • Air-Fry: Air-fry at 375°F for 12–15 mins until crispy.