Vegan Salad on Croissants

Recipe Overview:
This Vegan Salad on Croissants takes the classic chicken salad and transforms it into a plant-based, lighter version that aligns with the vegan program. By using plant-based alternatives to chicken, dairy, and mayonnaise, this recipe offers a creamy, delicious, and satisfying sandwich that’s not only vegan but also low in points. It’s an excellent option for those following a plant-based diet, looking to eat lighter, or seeking healthier alternatives to traditional comfort food.

Packed with plant-based protein, fresh vegetables, and a light, tangy dressing, this Vegan Chicken Salad on Croissants is perfect for lunch, a picnic, or a quick weeknight dinner. And with its versatile nature, it’s easy to customize based on your personal taste preferences or dietary needs.

Ingredients (Makes 6 Servings)

  • Vegan Chicken (Plant-Based Chicken or Chickpeas) – 1 can (15 oz) chickpeas or 2 cups of your favorite plant-based chicken alternative (e.g., Gardein, Beyond Meat, or Tofurky)
  • Celery – 2 stalks, finely chopped
  • Red Onion – 1/4 medium onion, finely diced
  • Granny Smith Apple – 1 small, diced (for added crunch and sweetness)
  • Non-Dairy Yogurt (unsweetened) – 3/4 cup (coconut, almond, or soy-based)
  • Vegan Mayonnaise – 1/4 cup (use a low-fat or light version to keep points lower)
  • Dijon Mustard – 1 tablespoon (adds a tangy kick)
  • Lemon Juice – 1 tablespoon (freshly squeezed for a zesty flavor)
  • Garlic Powder – 1/2 teaspoon
  • Onion Powder – 1/4 teaspoon
  • Salt – 1/2 teaspoon (or to taste)
  • Black Pepper – 1/4 teaspoon (or to taste)
  • Dried Cranberries – 1/4 cup (optional, adds a touch of sweetness and texture)
  • Chopped Walnuts or Almonds – 1/4 cup (optional, for crunch and healthy fats)
  • Whole Wheat Croissants – 6 (or any other whole grain or vegan-friendly bread option)

Weight Watchers Points (Based on Blue Plan)

  • Points per Serving: 5 WW SmartPoints per serving (calculated without croissants)
  • Points per Croissant: 6 WW SmartPoints per croissant (points may vary based on brand and size)
    Note: Points are approximate and can vary based on specific ingredient choices. Always adjust for exact portions and brands used.

Nutritional Information (per serving)

  • Calories: 220
  • Protein: 8g
  • Carbohydrates: 29g
  • Fiber: 5g
  • Sugars: 10g (from the apple, cranberries, and plant-based yogurt)
  • Fat: 10g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 400mg

Instructions

  1. Prepare the Vegan Chicken (or Chickpeas)
    If using plant-based chicken, follow the package instructions to heat or prepare it. For a chickpea-based salad, drain and rinse a can of chickpeas, then mash them with a fork or potato masher until the consistency resembles shredded chicken. If you prefer a finer texture, pulse the chickpeas in a food processor for 10-15 seconds. Set aside.
  2. Chop Vegetables and Fruits
    Wash and finely chop the celery and red onion. The celery will add a refreshing crunch, while the red onion offers a mild bite. If you’re using a Granny Smith apple, core and dice it into small pieces. The apple adds sweetness and texture to the salad, balancing the savory flavors.
  3. Mix the Dressing
    In a large mixing bowl, combine the non-dairy yogurt, vegan mayonnaise, Dijon mustard, lemon juice, garlic powder, and onion powder. Stir until the mixture is smooth and well-combined. This dressing will serve as the creamy base for your vegan chicken salad, without the need for traditional mayonnaise or dairy-based ingredients.
  4. Combine All Ingredients
    Add the prepared chickpeas or plant-based chicken, chopped celery, red onion, and apple into the bowl with the dressing. If you’re using dried cranberries and walnuts or almonds, add them as well. Gently stir to combine, ensuring that the dressing evenly coats all ingredients. The walnuts or almonds will contribute healthy fats and an extra crunch, while the cranberries provide a pop of sweetness.
  5. Season to Taste
    Taste your vegan chicken salad and adjust the seasoning if necessary. Add extra salt, pepper, or mustard if you prefer more tang. If you want a bit more sweetness, consider stirring in a teaspoon of maple syrup or agave nectar.
  6. Chill the Salad
    Cover the bowl and refrigerate the salad for at least 30 minutes. Chilling allows the flavors to meld and gives the salad a chance to firm up, making it easier to serve. This also makes it a great dish to prepare ahead of time for meal prep.
  7. Prepare the Croissants
    While the salad chills, slice the whole wheat croissants in half horizontally. For extra texture and flavor, consider toasting the croissants lightly in the oven or on a griddle, but this step is optional.
  8. Assemble the Sandwiches
    Once the vegan chicken salad is chilled and ready, spoon a generous portion onto the bottom half of each croissant. Top with the other half of the croissant and gently press down to secure the sandwich.
  9. Serve and Enjoy
    Serve your Vegan Salad Sandwiches immediately, or store them in an airtight container for up to two days. These sandwiches are great for lunch, a quick snack, or even meal prep for the week.

Useful Tips for a Healthier Vegan Chicken Salad

  1. Vegan Mayonnaise Alternatives:
    If you’re looking to reduce the calorie count even further, you can use a light version of vegan mayonnaise or substitute it with avocado for a creamy, nutrient-dense alternative.
  2. Add Extra Vegetables:
    This recipe is highly customizable. Add more veggies like bell peppers, cucumbers, or grated carrots for added texture, flavor, and nutrition. These additions will also boost the fiber content of your salad.
  3. Try Different Plant-Based Proteins:
    If you’re not a fan of chickpeas, try using tofu, tempeh, or seitan as your base protein. These plant-based proteins are packed with nutrients and offer a different texture and flavor profile for your salad.
  4. Lower-Carb Option:
    For a lower-carb version, skip the croissants and serve the salad in a lettuce wrap, on top of mixed greens, or in a low-carb tortilla or flatbread.
  5. Sweet or Savory:
    The apple and dried cranberries add a sweet note to the salad, but if you prefer a more savory flavor, omit them and instead add extra herbs like parsley, dill, or thyme for a fresh twist.

Health Benefits of This Vegan Recipe

  1. Rich in Plant-Based Protein:
    Whether you’re using chickpeas or a plant-based chicken alternative, this recipe offers a solid amount of protein, which is essential for muscle repair, immune function, and keeping you full longer. Protein is a vital part of a balanced diet, especially for those following a plant-based lifestyle.
  2. High in Fiber:
    The inclusion of celery, apples, and chickpeas ensures that this vegan chicken salad is rich in fiber. Fiber aids digestion, helps regulate blood sugar levels, and keeps you feeling full, making it a great option for those managing weight or trying to maintain steady energy levels.
  3. Healthy Fats:
    Walnuts and other nuts provide healthy fats, specifically omega-3 fatty acids, which are beneficial for heart health. These fats help improve cholesterol levels, reduce inflammation, and promote overall well-being. They’re also great for brain function and skin health.
  4. Low in Saturated Fat and Cholesterol:
    This recipe is naturally free from animal products, meaning it’s low in saturated fats and contains no cholesterol. A plant-based diet can help reduce the risk of heart disease, stroke, and other chronic conditions.
  5. Dairy-Free and Gluten-Free Options:
    This recipe is entirely dairy-free and can be made gluten-free by using gluten-free croissants or bread. It’s an excellent option for individuals with dietary restrictions or sensitivities.

Customizing Your Vegan Chicken Salad

One of the best things about this Vegan Chicken Salad is its versatility. Feel free to adapt the ingredients to fit your taste preferences or what you have available in your pantry:

  • Swap chickpeas for other legumes: Kidney beans, white beans, or lentils can be used in place of chickpeas for a different flavor and texture.
  • Add fresh herbs: A few sprigs of fresh parsley, dill, or basil can brighten the flavor and add a pop of color to your salad.
  • Spicy kick: If you love spice, add a dash of hot sauce, cayenne pepper, or red pepper flakes to the dressing.