Macro Friendly, Vegan Bufallo "Wings"

Updated: Oct 6, 2020

If you want to see someone get creative with their food, watch what they eat their first week in a calorie deficit after months of eating in a surplus. I honestly forgot what those first few days of hunger can feel like!


But, necessity is the mother of invention, right? So here we are, totally macro friendly buffalo wings (more like strips?) and fries.

Um I know you're supposed to be humble about stuff you make up, but I am proud of this one.




There are a few steps to get through to make the seitan but don't let that intimidate you, it's mostly just waiting.


Ingredients


For the "chicken" (makes 4 servings)

  1. Vital Wheat Gluten: 115g

  2. Chickpeas: Half a can (was 117g for me)

  3. Whatever seasoning you think of as chicken-y. I used (approximately) 1 tsp garlic powder, 1/2 tsp each of: black pepper, dried dill, dried rosemary, paprika, and Italian seasoning.

  4. Vegetable Stock: 4 ounces

  5. Vegan Butter: 28 grams (2 tablespoons)

To make it Buffalo (use this per serving)

  1. Bread Crumbs- panko work well: about 15 grams

  2. Bottled Buffalo Sauce, check the label! I recommend Frank's Red Hot

Instructions

  1. In a food processor, combine the vital wheat gluten, seasoning, and chickpeas, blend until smooth.

  2. Add in your vegan butter and stock, pulse until combined- 30 to 60 seconds, ish.

  3. Knead the dough for 3-5 minutes. I did mine in the food processor and it worked fine. Dough will be soft but you should see clear strands formed in the gluten.


  1. Combine the dough into a ball and let it rest for about an hour. I don't know if this step does anything, but I made my dough then got caught up working for a little over an hour so I'm including it in case. If you skip it let me know how it turns out!

  2. Note: If you have made seitan before you will think you did something wrong. This dough should feel pretty loose and soft- this is on purpose! I am not a fan of that rubbery tough feeling you usually get in seitan.

  3. After your dough rests, place it in a steamer with vegetable stock for 70 minutes.

  4. Once steamed (yes, it will still feel a little soft) and slightly cooled, rip your seitan into chunks.

  5. Press your chunks into the bread crumbs. My dough was still a little wet so they were able to stick. You may want to use a little vegan egg or cooking spray if needed.

  6. Cook in the air fryer (or a 375 degree oven) until golden brown, shaking the basket every few minutes. About 10 minutes.

  7. Toss in buffalo sauce, choose the amount based on your preference, and enjoy!




To make the oil free fries parboil potato wedges in salted water for about 10 minutes. Drain the water, season, then cook in your air fryer or oven using parchment paper until golden brown, 10-20 minutes.




This would have been more photogenic served with celery and on a bed of kale or something, but I didn't have either of those things so... it is what it is.


Macros may vary based on the exact quantities and brands you use


Servings per Recipe

4

Calories

220

Total Fat

5

Carbohydrates

21.5

Protein

26.5



Missing any foods? Let me know and I'll try to re-create them!

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