TL;DR: Powered-up vegetarian chicken with eggs and green stuff.
So let’s say you’re trying to eat less meat or no meat, but struggling to get enough protein. You found the fake meat section in the grocery store and bought a bunch of stuff. You now have a bag of vegetarian chicken in your freezer. Now what?
This veggie chicken bowl is a simple, yet glorious, way to use that meatless chicken. I use Gardein brand “chick’n” here but Beyond Meat makes solid faux-chicken strips too. Stir-frying the chicken with onions, peppers, and garlic is key here, to amplify the flavor of the “meat”. Then just add quickly sautéd greens & tomatoes, scrambled eggs, sliced avocado and a dollop of greek yogurt on top for a satiating, protein-packed (42 grams!) and nutrient-dense meal. This works equally as breakfast, post workout meal or hangover helper.
Tips, tools, thoughts: Make it in one pan. Make it vegan?
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You can make this using just one pan. Just start by cooking the veggie chicken stir-fry, followed by the spinach and tomatoes, and lastly the scrambled eggs. After each is done, just dump it into a bowl and move to the next thing and repeat. This order helps ensure that all the components can be cooked subsequently and are still hot when you eat.
Here are a few other handy tools that I rely on in the kitchen.
If you are following a keto diet (very low carbs; deep-dive explanation here), this meal could be right up your alley. While I personally don’t follow a keto diet, there are days where I like to keep my carbs on the low end. Perhaps I don’t plan to lift that day and don’t need the extra energy, or perhaps I’m saving those carbs for a big meal later in the day. On the flip side, if you’re a savage and want to amp up the carbs here, simply add some beans, rice, or tortilla chips.
One last note: If you don’t eat eggs and/or are vegan, go ahead and skip the scrambled eggs and the greek yogurt. Some replacement options would be scrambled tofu (silken tofu works great) or black beans if you don’t mind the additional carbs. Or just use more of the vegetarian chicken in the stir-fry.
Vik Hebbar
Yields 1
Vegetarian chicken, eggs, spinach, avocado and spices come together in this protein and nutrient packed bowl.
5 minPrep Time
20 minCook Time
25 minTotal Time
Save Recipe
Ingredients
- 2 tsp(s), Oil, grapeseed
- 1/2 medium onion, sliced
- 1/4 bell pepper, sliced
- 1 clove garlic, minced
- 1 jalapeno, minced
- 1/2 tsp cumin powder
- 1/2 tsp soy sauce
- 70 gram, Meatless Chick'n Strips
- 1/2 cup baby spinach
- 1/4 cup cherry tomatoes
- 1 large egg
- 6 tbsp egg whites
- 1/2 avocado, sliced
- 1/4 cup nonfat Greek yogurt
- salt and pepper
Instructions
- Remove meatless chicken strips from freezer and defrost. A quick zap in the microwave works.
- Heat 1 tsp oil in pan over medium high, add onion, bell pepper, garlic, and jalapeño and cook, stirring occasionally, until onions are translucent and browned on the edges and veggies are soft, 7-10 mins.
- Add cumin powder, soy sauce, and meatless Chick'n Strips to pan and mix. Cook and stir occasionally until strips are browned on the edges and cooked through, 5 mins. Dump into a bowl.
- Add tomatoes and spinach to the pan and sauté until tomatoes are blistered and spinach is wilted, just a couple of minutes. Dump into the bowl next to the chicken mixture.
- Beat eggs and whites with salt and pepper. Add a bit more oil to pan and then fold in eggs and gently fold until set and scrambled but not overcooked. Dump into the bowl.
- Add sliced avocado and a dollop of greek yogurt. Garnish with cilantro and tortilla chips (if desired), and it's ready!
Notes
Macros per serving: 42g protein, 17g carbohydrates (9g fiber), 29g fat; 490 calories.
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