Air Fried Vegan "Chicken" Made with Fava Bean Tofu

skip the fast food and make this amazing air fried vegan “chicken.” it has all the texture of being deep fried with any of the hassle, perfect for sandwiches, wraps, salads, and more.

the inspiration

If there is one thing I love it is my air fryer. I truly think it is one of the best modern kitchen inventions we have. It is amazing how it can create these crispy textures that remind me of deep fried foods without the oil and hassel.

Now, the next thing I love is making healthier versions of fast food. This air fried vegan “chicken” is meant to be a good replacement for a fried chicken. Made with soy free fava bean tofu it is super high in protein and has no cholesterol or trans fat!

So, enjoy this vegan air fried “chicken” because is was so good I ate it all in one day and had to make another batch the next day.

ingredients for air fried vegan "chicken"

the ingredients

Fava Bean Tofu: the base and protein for our air fried vegan “chicken”. I prefer fava bean tofu as it has a higher protein content. However, if you can use super firm or an extra firm tofu.
Pickle Juice/Brine: the pickle juice or brine has a lot of flavor! It is typically used in many chicken tender recipes so it works great here. It is salty so it adds flavor and the vinegar helps to tenderize.
Cornstarch: the cornstarch will be used in the recipe to help enhance the texture of the breading.
All Purpose Flour: the all purpose flour is also used in the breading and is typically the main ingredient in a breaded tender. If you are gluten free, you can use gluten free all purpose flour.
Seasonings: for the air fried vegan chicken you will need a few seasonings: salt, pepper, garlic powder, onion powder, paprika, black pepper, and poultry seasoning. Poultry seasoning is just a seasoning made up of things like rosemary, thyme, marjoram, and more. There is no meat in it of course.
Non-Dairy Milk: we will use unsweetened and unflavored non-dairy milk in the marinade. Any non-dairy milk is fine however, I always say to be careful if using coconut milk as it can affect flavor.

what is fava bean tofu?

In this recipe I am using fava bean tofu. The brand is Big Mountain Foods. It is a company from Canada and they have created an incredible fava bean tofu. So instead of using soybeans it uses fava bean. So, this recipe is actually soy free!

I love the fava bean tofu because it has a high protein content and low calories. So, if you are like me and want to eat a lot of protein throughout your day this is a great option. For 85g of the tofu it has 70 calories and 16g of protein, which is pretty incredible macros.

If you cannot find the fava bean tofu have no fear! You can of course just use super firm tofu or even extra firm tofu. So, if you aren’t soy free and can’t find the fava bean tofu regular tofu works just fine.

preparing the tofu

There are only a few things we need to do to prepare the tofu before breading it. Only 4 simple steps to ensure our tofu is packed with flavor.

Cut the tofu into 4 rectangles. Turn the tofu so the short edge of the rectangle is facing up at you. Then, make 4 equal slices so you end up with 4 squares.

Boil the tofu in salted water for 7 to 10 minutes. You will let it gently boil this allows the tofu to absorb the marinade better, add taste, and enhances the texture.

Let the tofu cool for 5 minutes. Pat dry with a clean kitchen towel or paper towel.

Marinate the tofu for at least 1 hour or up to 24 hours. If marinating more than 1 hour place in the fridge.

boiling the tofu

Boiling tofu is a bit of a new to me thing. I have heard of people doing it before. But I felt it has gained a little bit of resurgence online and I wanted to try it out. This felt like the perfect recipe to do it with.

Wendy, @wendythefoodscientist, explains why boiling tofu works. It allows the tofu to better absorb marinades because through osmosis it will push the excess water out of the tofu. So crazy, right?! No need for a tofu press.

Also, just like how we boil potatoes or pasta in salted water it already adds flavor to the tofu. I am very excited to keep experimenting with boiling tofu. So, don’t expect this to be the last time you see it on this blog.

breading the tofu

The best part about this air fried vegan “chicken” is the breading. It has all those little craggily bits like typical fried chicken. We do not use any breadcrumbs. If you have wondered what makes the outside of fried chicken so good, it is because it uses flour. So, that is what we will use.

We will take a plate and combine the all purpose flour, cornstarch, and seasonings. After marinating the tofu we will take a few small spoonfuls of the marinade and drip it into the flour mixture. This will promote this little clumps of flour which are what makes a delicious texture on the outside.

Then, you will just remove the tofu from the marinade and place it into the dish with the flour. Flip it around and shake it to coat all the sides really well. It might get a little messy but don’t worry the more clumps in the flour the better.

What to do with leftover marinade?

You will have leftover marinade but that is not a big deal! You can use it to marinate and enjoy even more tofu almost as a tofu feta. You can also blend ¼ cup of the marinade with 2 tablespoons of tahini and vegan yogurt to make a delicious dressing.

air fried vegan "chicken" before being air fried

air frying the tofu

Now, it will be time to air fry! Everyone;s air fryer basket will be slightly different sizes so only put as many pieces of the tofu as you can fit. Do not overcrowd it, otherwise they won’t get crispy.

I like to generously spray the tofu with spray oil. So, it helps to give it the proper crispy exterior. Then, you will air fry it at 400°F for 12 minutes. This will result in a beautiful golden air fried vegan “chicken.”

Can I bake this recipe?

I personally have never tried baking this type of breading. I do believe it would work. However, I think you will have to alter the baking time and flip it halfway through cooking. I would start with baking in the oven for 12 minutes on one side, flip, and then bake for another 12 minutes. It should be golden and crispy.

how to enjoy this air fried vegan “chicken”

To be honest, this recipe is so delicious you are just going to want to eat it right away. But here are some delicious ways you can and should enjoy it.

In a vegan chicken sandwich. While I rarely ever think or crave fast food sometimes I do still think about those classic chicken sandwiches from a fast food chain. It was simple: just mayo, fried chicken, lettuce on a bun. So, I recreated that at home with vegan mayo and it was so good.
On a salad. This is the perfect recipe to put on top of a salad. It has so much flavor and texture it makes a salad so satiating.
In a wrap. Cut it up and use it to make a Vegan Snack Wrap!
This would be delicious over a pasta. Make my Creamy Tomato Sauce or Creamy Zucchini Sauce to pair it with.
You can also break the tofu up into nuggets if you like.

air fried vegan “chicken” faq

Is this recipe allergy friendly?

The recipe is vegan, nut-free, and soy-free! You can easily make it gluten-free by using gluten free all purpose flour.

How do I store this recipe?

After cooking and letting the tofu cool place in airtight container and store in the fridge. You can also freeze it as well.

How do I reheat this recipe?

If reheating from the fridge you can just place back it in the air fryer or an oven for a few minutes until it is warmed. It may not be as crispy when you reheat. If you are reheating from the freezer, let it thaw first, and then repeat the same process.

How long does this recipe last?

It will stay good in the fridge for 3 to 4 days, it if lasts that long in your house!

What does pickle juice/brine do?

The pickle juice or brine adds flavor and also tenderizes the tofu.

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