Blackened Chick'un Tenders

Blackened Chick'un Tenders


Healthier comfort food at home! These chick'un tenders are so flavourful and pack 32g protein per serving! The full meal is gluten free, plant-based and made from simple ingredients. 


Recipe notes:

I made a double batch of the tenders and used them on salads and in a wrap and they were equally delicious cold! 

If possible marinate you chick'un tenders in the soy milk/vinegar mixture overnight or as long as possible.

The meal as a whole is 604 calories and 40g protein! But just incase you want to break it into smaller portions I've included the macro breakdowns for each recipe.

The ranch dip makes 4 servings so prepare some carrot or cucumber slices for a great meal prep snack!


Recipe makes two servings

Macros per serving, blackened chick'un:

380 cals - 16g fat - 27g carbs - 32g protein 

Macros per serving, baked fries:

134 cals - 6g fat - 18g carbs - 2g protein 

Ranch dip, serves 4

Macros per serving, ranch dressing:

91 cals - 3g fat - 10g carbs - 6g protein 


Ingredients, Blackened Chick'un:

500g firm tofu, sliced into triangles, see instagram video if needed!

1/2 cup soy milk

1/2 tbsp red wine vinegar 

1/2 tsp salt

1/3 cup cajun seasoning mix

1/3 cup arrowroot powder or sub corn starch


Ingredients, Fries:

1 tsp baking soda 

1 large russet potato, cut in fry shape

1/2 tbsp extra virgin olive oil 

1/2 tsp salt 


Ingredients, Ranch Dip:

1 cup vegan greek yogurt 

2 tbsp herb and garlic seasoning (or a mixture of dried garlic, onion, dill, parsley, chive)

1 tbsp lemon juice

1 tbsp red wine vinegar

1 tsp salt

1 tsp black pepper



Blackened Chick'un:

Slice the tofu into triangles and lay triangles flat in a deep pan. To a small bowl add soy milk, red wine vinegar, and salt, whisking to combine. Pour over tofu triangles and set in the fridge to marinate as long as possible. Overnight is ideal!

Preheat the oven to 375 F and line a baking tray with parchment paper, set aside.

Grab three small plates and set on the counter to create your dredging station. Pour the arrowroot onto one, cajun seasoning on the other, and remove the tofu triangles from the marinade and add them to the third plate. Keep your soy milk marinade!

Add a tofu triangle to the arrowroot and cover each side, tap the tofu to remove any excess arrowroot then place the tofu triangle into the soy milk mixture. Remove from soy milk mixture and add to cajun seasoning. Cover the tofu triangle in the cajun seasoning edge to edge. Add to prepared baking tray and repeat until all the pieces are covered. 

Bake for 16 minutes, flip each piece and bake another 3-4 minutes or until crispy.



Add 4 cups water to a pot and bring to a boil.

Prepare russet potato by slicing into fry shapes.

Once water is boiling add 1 tsp baking soda.

Add fries and boil for 5 minutes.

Drain fries and add to a mixing bowl.

Drizzle with olive oil and 1/4 tsp salt.

Spread evenly across a baking tray and bake for 20 minutes. Flip each fry and bake another 10-15 minutes or until super crispy. 

Add crispy fries to a bowl and toss with remaining 1/4 tsp salt.


Ranch dip:

Add everything to a bowl and whisk to combine.



Enjoy everything together right away or seal in containers and set in the fridge for meal prep! 


Let me know if you make this recipe in the comments!


If you like high protein vegan recipes then make sure to check out the High Protein Vegan Ebook Collection.



Back to blog