Even if you’re new to vegetarian cooking, you’ve likely heard of tofu and tempeh. But what about seitan?
If you’ve ever enjoyed mock duck at a Chinese restaurant, you’ve already tried seitan. Although it’s less popular than some other plant-based proteins, seitan’s chewy texture and savory taste make it an excellent meat substitute in many dishes. It’s made from wheat gluten, so it’s not suitable for people with celiac disease, but for others it’s a nutritious option.
Seitan is a concentrated source of protein, providing about 21 grams per 3-ounce (approximately 85 g) serving, and despite its wheat origins it’s relatively low in carbohydrates. For those avoiding soy-based products, seitan offers a solid alternative.
You can make seitan at home from vital wheat gluten, or purchase it ready-made at most natural food stores. It’s available plain, pre-seasoned, or formed into sausages, deli slices, and burger-style products.
Beyond store-bought options, seitan is versatile enough for DIY projects like jerky, pepperoni, and chorizo, letting you tailor textures and seasonings to your preferences.
I often use seitan as a one-to-one replacement for chicken in recipes. It doesn’t require preheating to be safe to eat, but I usually brown it in a skillet with a little olive oil before adding it to dishes. Like tofu, seitan can be sliced, torn into pieces, or crumbled.
Crumbled seitan works particularly well in sauces and stews when you want a ground-meat texture—try it in pasta sauce or chili. Sliced or chunked seitan is ideal for stir-fries, soups, and curries. One quick favorite is to brown seitan, toss it with barbecue sauce, and pile it on buns with simple slaw for an easy BBQ sandwich.
Try Cooking with Seitan in These Recipes
Vegan Mongolian Beef from Connoisseurus Veg
Stuffed Vegan Seitan Roast in Puff Pastry from Purple Avocado
Loaded Vegan “Chicken” Noodle Soup from From My Bowl
Seitan Marsala with Smashed Potatoes and Broccoli from Wicked Healthy
Cheeseburger Pizza from Seitan Beats Your Meat
Seitan Portobello Beef Stew from Well Vegan
Vegan Seitan Carne Asada Tacos from The Curious Chickpea
High Protein Vegan Burgers from Full of Plants