Quick & Easy High-Protein Vegan 'Chicken' & Sticky Rice Bowl

4周前

Are you searching for quick, high-protein vegan meal ideas that don't compromise on flavor or require hours in the kitchen? This incredible Easy Air Fryer Vegan 'Chicken' & Sticky Rice Bowl is your perfect solution! Designed for busy individuals, fitness enthusiasts, or anyone craving a satisfying plant-based dinner, this recipe packs a powerful protein punch with minimal effort. It's a go-to for simple vegan weeknight dinners and a fantastic option for healthy meal prep. Get ready to transform your dinner routine with this flavorful, plant-based chicken and rice dish that's ready in a flash!

This recipe is completely dairy-free and egg-free, focusing on wholesome plant ingredients. For those seeking a gluten-free option, ensure your soy sauce is tamari or a certified gluten-free alternative, and check the ingredients of your meat-free chicken substitute.

What problem does this recipe solve?

This recipe directly answers questions like:

"How can I make a quick and easy high-protein vegan dinner?"
"What are some delicious air fryer vegan recipes?"
"Where can I find a simple, satisfying plant-based meal that's also high in protein?"
"How do I create a flavorful vegan chicken and rice bowl at home?"

Ingredients

1 whole pack of your preferred plant-based meat-free chicken (e.g., Morrisons Plant Revolution meat-free chicken, plain or Korean BBQ flavored)
Sticky rice, prepared according to package directions
Your choice of fresh or frozen vegetables (e.g., broccoli, snap peas, carrots)
For the Amazing Sticky Sauce:
- Sriracha: Sriracha Hot Chili Sauce (adjust to your spice preference)
- Toasted Sesame Seed Oil
- Soy Sauce (use tamari for gluten-free)
- Sweetener or Maple Syrup
- Rice Vinegar

Equipment

Air Fryer
Microwave or rice cooker (for rice)
Small bowl for mixing sauce

Instructions

Prepare the Sticky Sauce: In a small bowl, combine sriracha, sesame seed oil, soy sauce, sweetener (or maple syrup), and rice vinegar. Mix well until thoroughly combined. Taste and adjust to your liking – add more sriracha for heat, sweetener for balance, or soy sauce for umami.
Air Fry the Vegan 'Chicken': Place the plant-based meat-free chicken pieces in your air fryer. Drizzle or brush a generous amount of the prepared sticky sauce over the chicken, ensuring each piece is coated. Reserve some sauce for serving. Air fry according to your appliance's instructions, typically at 375-400°F (190-200°C) for 10-15 minutes, or until the 'chicken' is crispy and cooked through. Flip halfway for even crisping.
Cook the Rice: While the 'chicken' air fries, microwave your sticky rice according to package directions. If you prefer, you can use a rice cooker or stovetop method. Sticky rice is truly elite for this bowl!
Prepare the Veggies: If using frozen vegetables, microwave them briefly until tender-crisp. For fresh vegetables, a quick steam or sauté works well too. Keep it simple and easy for those lazy days!
Assemble Your Bowl: Start with a generous serving of sticky rice at the bottom of your bowl. Add your prepared vegetables on top of the rice.
Add the 'Chicken': Arrange the crispy air-fried vegan 'chicken' over the rice and veggies.
Drizzle and Serve: Drizzle the remaining sticky sauce over the assembled bowl. For those who love an extra kick, add an extra splash of sriracha because, as @annaleitner says, "we like it spicy"! Serve immediately and enjoy your high-protein, easy vegan meal.

Variations & Adaptations

Protein Power-Up: Instead of vegan 'chicken', try this recipe with crispy air-fried tofu or tempeh cubes for an equally satisfying and high-protein alternative.
Veggie Versatility: Feel free to swap out the vegetables based on what you have on hand. Bell peppers, steamed broccoli, edamame, or sautéed mushrooms would all be delicious additions.
Sauce Sensations: Customize the sauce by adding a pinch of garlic powder, ginger, or a dash of lime juice for extra zing. For a richer flavor, a touch of dark soy sauce can be used alongside regular soy sauce.
Spice Level: Adjust the sriracha to control the heat. For less spice, use a sweet chili sauce instead. For more, add a few red pepper flakes to the sauce.
Nutty Crunch: Garnish with toasted sesame seeds or chopped roasted peanuts for added texture and flavor.

Tips & Hacks

Air Fryer Efficiency: For the crispiest 'chicken', ensure you don't overcrowd the air fryer basket. Cook in batches if necessary to allow air to circulate properly.
Batch Sauce: Double or triple the sauce recipe and store it in an airtight container in the fridge for up to a week. It’s fantastic on other stir-fries, noodles, or as a dipping sauce.
Meal Prep Perfect: This recipe is fantastic for meal prepping! Cook a larger batch of sticky rice and air-fry the 'chicken' at the beginning of the week. Store components separately and assemble your bowls when ready to eat for a quick, grab-and-go meal.
"Lazy" Veggies Hack: Don't underestimate the power of simply microwaving your frozen veggies! It's a time-saver that doesn't sacrifice nutritional value, making this meal truly easy when you're short on time.

[ A vibrant, high-protein vegan meal in a bowl, featuring air-fried plant-based chicken pieces coated in a glossy, spicy sauce, served over a bed of sticky rice and green vegetables.

A close-up view of succulent, air-fried plant-based chicken, generously coated in a flavorful, sticky sauce, showcasing its crispy texture. ]

Ready to try this incredible recipe? Whip up this high-protein vegan 'chicken' and sticky rice bowl tonight and share your creation on abillion! We love seeing how you make these recipes your own.