Vegan Apricot Chicken

If you’re struggling to find meals that your kids will actually eat, this Vegan Apricot “Chicken” with tofu is a lifesaver! It’s quick, easy, and perfect for fussy eaters—especially those who prefer sweet over savoury flavours. Plus, it’s packed with Quick and Easy Vegan Apricot Chicken – Perfect for Fussy Kids

If you’re searching for a dish that’s quick, easy, and perfect for picky eaters, look no further than this Vegan Apricot Chicken! Made with tofu instead of chicken, this recipe combines the sweetness of apricot nectar with savoury flavours, making it an excellent option for kids who prefer sweeter foods. Plus, it’s loaded with essential nutrients, so you can feel good about serving it.

Why Vegan Apricot Chicken is Great for Fussy Eaters

Fussy eaters are often more drawn to sweet flavors, and this Vegan Apricot Chicken takes full advantage of that. The natural sweetness of the apricot nectar masks any unfamiliar flavors, making tofu more approachable for kids. And because this dish is baked, it’s low-maintenance—perfect for busy parents trying to prepare a meal that the whole family will enjoy.

Quick Cooking Tips:

• Tofu: Baking the tofu before adding it to the sauce gives it a firm, chicken-like texture, making it more appealing to kids who might be hesitant to eat tofu.
• Apricot Nectar: The sweetness of apricot nectar not only adds flavor but also helps make this dish a hit with kids who tend to be picky.
• Time-Saving: Using instant brown rice and steaming the broccoli while the tofu bakes keeps prep time under control, so the whole dish can be on the table in just 40 minutes.

Nutritional Benefits of Vegan Apricot Chicken

This dish doesn’t just taste good—it’s packed with nutrients that are especially important for growing kids:

1. Protein: Tofu provides 24.3g of protein per serving, making sure your kids are getting the energy they need to stay active.
2. Iron & Zinc: Both tofu and broccoli contribute to the 5.2mg of iron and 2.5mg of zinc per serving, which are crucial for supporting growth, immune health, and overall energy levels.
3. Calcium: Tofu is a great plant-based source of calcium, with each serving containing 412.7mg, helping support strong bones and teeth.
4. Fiber: With 10.4g of dietary fiber, this meal promotes healthy digestion—perfect for kids who might not always eat enough fruits and veggies.

Recipe Breakdown:

• Servings: 4
• Total Time: 40 mins
• Ingredients: 450g firm tofu, 750ml apricot nectar, 1 sachet French onion soup mix, 4 cups instant brown rice, 1 head of broccoli
• Nutritional Info: 613 calories, 24.3g protein, 94.1g carbs, 5.2mg iron, 412.7mg calcium, 10.4g fiber

How to Make Vegan Apricot Chicken:

1. Prepare the Tofu: Preheat your oven to 180°C (or 350°F). Break 450g of firm tofu into small pieces, coat them with 2 tablespoons of flour, and bake for 10-15 minutes until they start to firm up.
2. Make the Sauce: In a large casserole dish, whisk together 750ml apricot nectar and a sachet of French onion soup mix.
3. Combine: Add the baked tofu to the sauce, stir to coat, and bake for another 30 minutes.
4. Prepare Sides: While the tofu is baking, steam a head of broccoli and cook 4 cups of instant brown rice.
5. Serve: Dish up the Vegan Apricot Chicken with the brown rice and steamed broccoli for a well-rounded, kid-friendly meal.

A Sweet and Nutritious Option for Busy Families

This Vegan Apricot Chicken isn’t just a quick and easy dinner—it’s a smart way to get your fussy kids eating more nutritious foods without any fuss. The sweet flavor from the apricot nectar keeps them interested, while the tofu, broccoli, and brown rice offer a balanced meal packed with protein, iron, and calcium.

Next time you need a dinner that’s both delicious and nutritious, give this Vegan Apricot Chicken a try!

Want More Quick and Easy Vegan Dinner Ideas?

If you’re looking for more quick and easy dinner ideas, my Vegan Sweet “Honey” Soy Tray Bake is always a winner. Or my Vegan Pumpkin and Zucchini Baked Risotto is a delicious dinner that takes minutes to prepare, and your oven does all the hard work for you.

Vegan Apricot Chicken

Print Recipe Pin Recipe

Cook Time 40 minutes mins

Servings 4

Ingredients

  

• 450 g Firm Tofu
• 2 Tbs Plain Flour
• 750 ml Apricot Nectar
• 1 sachet French Onion Soup Mix
• 4 cups Instant Brown Rice cooked
• 1 head Broccoli

Instructions

 

• Preheat the oven to 180°C (or 350°F). Line a baking tray with baking paper. (Alternatively, you can cook the tofu at 180° in an airfryer).
• Break the tofu into small pieces and place in a bowl. Spoon over the flour and mix until the tofu is coated.
• Spread the tofu evenly on the prepared tray and bake for 10 – 15 minutes, until just starting to firm up on the outside.
• Add the apricot nectar and soup mix to a large casserole dish. Mix together with a whisk.
• Add the tofu, and mix through until coated.
• Bake for 30 minutes.
• While the Apricot Chicken is cooking, steam the broccoli and heat up the rice.
• Serve the Apricot Chicken with rice and broccoli.