Chickwheat Shreds 

17 Dec

I live in a large town in Illinois, and we are lucky to have an abundance of local stores that sell chickpeas. Most of the time I wonder why I lived so much of my life without the joys of baked chickpeas and I spend an exorbitant amount of my free time planning what I’m going to do with my next batch of chickpeas, because I buy them in 5 pound bags and always am looking for new recipes.

I enjoy seitan making as much as I enjoy chickpeas. If you’ve followed my Instagram lately, you have seen how much seitan I’ve been experimenting with. This recipe was the result of running out of tofu and not being able to leave the house with two small children. The chickpeas add lysine (and lots of flavor) to the seitan and the method used to knead the seitan gives it a great shredded texture. I add a bit of apple cider vinegar to the recipe to cancel out the strong gluten flavor, but feel free to omit if you don’t have it.

This recipe is pretty dependent on an Instant Pot for similar results. If you have a conventional steamer, you may possibly be able to achieve a similar result if you are able to maintain the steam for 2 hours. If not, try making several smaller packets and steaming for an hour. Edit: since the writing of this recipe, many people have tested different cooking methods and steaming on the stove top or in a stove top pressure cooker works well!

Most food processors come with a dough hook, it’s just a plastic thingamabob that kneads instead of chops. If you don’t have one, or can’t find it, you should be able to get a similar texture with your metal blade. Just be sure to process long enough that it comes together and turns stringy and taffy like. You can also use a Kitchen Aid with a dough hook for 15 minutes or longer.

I prefer to weigh the ingredients in this recipe, as I think it yields the most consistent results, but I have included volume measurements for most of the ingredients if you don’t have a kitchen scale.

For those of you who prefer recipe videos, check out this one from Mary’s Test Kitchen!

If you make this recipe, please use the tag #chickwheat on Instagram or public Facebook posts! I’d love to see your creations!!


  • 2 cups/300g cooked chickpeas (cold, don’t use warm)
  • 1 cup/225 ml aquafaba (vegetable broth or water can be substituted)
  • 2 tbsp/30 ml vegetable oil
  • 2 tbsp/35g white miso paste*
  • 1.5 tsp/10g salt**
  • 1 tbsp/12g onion powder
  • 2 tsp/6g garlic powder
  • 1 tsp apple cider vinegar
  • 1 3/4 cup/255g vital wheat gluten


  1. Measure all ingredients up to the vinegar.
  2. Blend all ingredients in a high speed blender until completely smooth, about 2 minutes. Weigh out vital wheat gluten while chickpea mixture is blending.
  3. Combine vital wheat gluten and chickpea mixture in a large bowl. Let rest about 15 minutes to allow gluten to absorb the moisture.
  4. Separate dough into 2 parts. Fit a food processor with a dough hook (see note above), blend each portion until the dough is warm, stretchy, smooth, and ‘shreds’ of gluten are visible. This can take up to 8 minutes, depending on your food processor. Don’t be alarmed if it initially starts to break apart into crumbles. Keep processing it and it will come together into a large ball. If it’s too crumbly, add a few more tablespoons of liquid and it should come together.
  5. Combine 2 kneaded balls of dough onto a large sheet of aluminum foil.
  6. Fold foil into a rectangular package and seal each end tightly. Cover with another large sheet of aluminum foil and repeat.
  7. Add 2 cups of water to Instant Pot and insert trivet. Place packet on top of trivet. See my above note if you don’t have an instant pot.
  8. Set Instant Pot for manual, high pressure for 120 minutes.
  9. When roast is finished cooking, quick release the pressure, and allow to come to room temperature. Remove foil whenever it is cool enough to touch.
  10. When roast has cooled enough to handle, split roast in half.
  11. Shred gently along the grains that were formed by the food processor, until entire roast is shredded. Refrigerate for best texture.
  12. When ready to cook, sauté in a pan with a light layer of oil. Add at the end of recipes with high moisture content (soups or stews) otherwise use as you would any other meat alternative.

Note: this recipe is meant to be seasoned or sautéed post steaming. You may find the initial product a bit bland and/or gluten flavored. It is a base ‘bland chicken’ recipe. Please consider it like you would bland chicken.

P.S. This blog is not my full time job, but if you found this content useful, you can donate to me through PayPal

*sub chickpea miso if soy intolerant.

**use less salt if using canned salted chickpeas.

**A special thanks to Chef Skye Michael for the methods and techniques which inspired this recipe.


287 Responses to “Chickwheat Shreds ”

  1. Malika January 23, 2021 at 9:27 am #

    It looks delicious! As I don’t have a food processor, do you think a vitamix would work?

    • avocadosandales January 23, 2021 at 9:32 am #

      You’d have to work it in really small batches to prevent the blade from sticking. But it might be possible! Let me know if you try and/or ir works. A kitchen aid stand mixer or bread Machine would also work for kneading

      • tinaaar February 6, 2021 at 4:38 pm #

        Does this freeze well? How long does it last in the fridge? Many thanks — I’ll also try digging through the comments

      • avocadosandales February 6, 2021 at 5:12 pm #

        Yes, it freezes up to three months, very well! Lasts about a week in the fridge (I’ve had it last longer but food safety standards are a week I say)

  2. Emma January 23, 2021 at 10:22 am #

    Hi there!

    Amazing flavour profile on this one! I don’t own a food mixer but did get some good results doing it by hand!

    I recommend – pop on your favourite TV show – and divide the dough into three pieces.

    Over the next hour – I lightly kneaded the dough to get the stringy consistency (and found it easier working with smaller pieces of dough – hence the division.

  3. Tracy January 30, 2021 at 6:31 pm #

    I’ve tried many setan recipes, this is the best by far. Great texture and taste. Even my son agreed. I followed your directions and it came out great.

  4. kristina February 12, 2021 at 9:53 am #

    I made this today for the first time and instead of wrapping it in aluminum foil I just put it in a round pan and steamed it for 2 hours, it looks perfect, the taste is great and this is something I will be making more of, its a great alternative to other types of veggie meats! Great recipe 😀

  5. CC February 12, 2021 at 8:42 pm #

    I can’t tell u how much this helped me. I can’t believe u just put this comment on today too! I don’t use foil (4 several reasons) so I keep looking 4 an alt when doing recipes that call 4 it! I’ll try this one without as u did…now…2 find a round pan…

  6. Angela N. February 14, 2021 at 7:12 am #

    Do you happen to live in the Springfield area? We just moved here and are desperately searching for vegan options that actually have flavor!

    • avocadosandales February 14, 2021 at 7:43 am #

      Sure do! The best vegan option in the area is probably La Fiesta in Chatham – lots of flavor and spice! I’d also recommend either of the Indian restaurants in town, and Mekong Cafe downtown. All seem to be very cognizant of vegan options!

  7. krysten voss February 15, 2021 at 7:34 pm #

    I don’t care for miso. What can I use instead?

  8. Barb February 16, 2021 at 2:29 pm #

    I don’t use oil, can I still make this?

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