Wheat Meat

A meaty chicken like substitute. It is so versatile you can use it in hundreds of recipes. Besides this, it is low cost, freezes well, and a little goes a long way.


Quantity Unit Name Link Alternatives
2 cups soybeans or chickpeas, soaked overnight
cups water
2 tablespoons soy sauce (or ¼ Bragg's Liquid Aminos)
3 tablespoons McCay's Chicken Seasoning http://www.mckays-seasoning.com/
2 tablespoons nutritional yeast flakes
1 tablespoon onion powder
½ teaspoon garlic powder
2 cups gluten flour


  1. To soak soybeans or garbanzos, place at least 1 cup dry beans in about 2 cups of water and leave at room temperature for about 12 hours.
  2. Place 2 cups of soaked, drained beans in a blender with 11⁄2 cups water and blend. While blending, add seasonings and blend smooth.
  3. Pour into a bowl and add the gluten flour. It will become very stiff, and the last of the flour should be kneaded in with your hands. Knead for 2 minutes. If it is too soft (not holding together in an elastic ball), knead in 1⁄4- 1⁄2 cup more gluten flour. This can be done in an electric bread mixer or by hand. Longer kneading will make a final product that is more chewy and elastic, while less kneading will make a final product that is more spongy and bread-like.
  4. Form into two oval-shaped loaves and place on an oiled cookie sheet. Bake 50 minutes at 350°F. Cool on a rack. May be frozen.
  5. Note: You can slice, cube, or grind your veggie loaf and use it in many different recipes as a meat replacement. For example, try lightly breading slices and frying or baking them.

Prep Time: 1 hour
Serving Size: 2 loaves
Sarah Yoo

Sarah Yoo is the associate director of Life & Health but wears a few dozen hats as other this-and-thats, as is the norm in non-profit work. Her favorite part about working at Life & Health is meeting the people that Life & Health content has helped. Ultimately, Sarah dreams of doing humanitarian work in a developing country with her family.

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