Want to learn more about seitan? This comprehensive post dives deep into this popular meat substitute, including what is seitan and vital wheat gluten, commonly asked questions, how to make seitan at home, and ways to cook with seitan!
Seitan is one of my favorite plant-based protein sources! It has a chewy and firm texture that resembles that of meat and is highly versatile. It can be seared, pan-fried, grilled, or added to stir-fries.
In this post, I will first explain what exactly is seitan, and answer some commonly asked questions regarding this meat substitute. Following that will be a range of homemade seitan recipes and some common dishes incorporating this ingredient.
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🥩What is seitan
Seitan, also known as wheat meat, is a highly versatile plant-based protein. It is popular as a base for various store-bought meat alternatives that include deli meat, ground beef, and sausages.
The main ingredient used to make seitan is vital wheat gluten (or gluten flour). It has a flour-like consistency and mainly consists of the wheat protein - gluten.
As seitan is made from mainly gluten, it has a distinctive chewy and firm texture that closely resembles that of meat. However, its flavor will hugely depend on the seasonings added to make it, as gluten flour on its own is tasteless.
🤷♀️What is vital wheat gluten
Vital wheat gluten is the main ingredient used to make seitan. To isolate gluten, wheat flour is rehydrated and washed. As gluten is water-insoluble, a solid lump of gluten will form once most of the starch and soluble components are washed away.
The lump of gluten is then dried and ground into a fine powder to be transformed into vital wheat gluten.
Although it is possible to make seitan from wheat flour (known as the washed flour seitan method), the process is labor-intensive and can take quite some time. Making seitan using wheat gluten is much more convenient.
Vital wheat gluten is also commonly used in baking to improve the elasticity and rise of bread, especially when low protein flours like whole wheat and rye are used. This ingredient can also be used as a binding agent in baked goods and plant-based burgers.
🌯What does seitan taste like
On its own, most seitan has a fairly neutral and bland flavor. However, the flavor profile of seitan can vary depending on the seasonings added when making it. For instance, you can enhance the flavor of seitan by adding salt or stock powder to the seitan dough or by simmering seitan in vegetable broth.
However, its real appeal lies in its ability to soak up marinades, sauces, and seasonings, making it the perfect blank canvas that works in a variety of dishes.
🍗How much protein does seitan have
According to USDA, 100g of seitan contains 175 calories and 30g of protein! It’s protein content is comparable to that of skinless, cooked chicken breast, which contains 32g of protein per 100g.
When comparing seitan to other protein sources, it is the clear winner. 100g of seitan contains 20g more protein than firm tofu and 23g more protein than chickpeas.
🍳How to use seitan
Sear or pan-frying - The easiest way to enjoy seitan is to diced them into cubes or shred them, then searing them in some oil. Enjoy it as a high-protein snack, or make it a meal by serving it with some potatoes and grilled/boiled veggies.
Cook seitan work great in salads too! I especially love adding them to my protein pasta salad or lettuce avocado salad to make a high-protein lunch.
Marinade - If your seitan is bland, try marinating it before cooking. You could do a simple soy sauce marinade, or use ready-made sauces such as BBQ sauce, hoisin sauce, or teriyaki sauce.
Use in stir-fries - I love making seitan stir-fry as a simple yet protein-packed meal. You could chop it up and add it to vegetable fried rice or stir-fry rice noodles or noodles.
Grill - For summer, you could skewer diced seitan and raw veggies of choice, then grill them to make veggie skewers.
As a filling - You could chop seitan up and mix it with vegan mayo (or tofu mayo), salt, pepper, and green onion to make a simple “chicken” filling for salads. Or, simply slice it up thinly and add it to sandwiches.
Make curries and stews - To bump up the protein content of vegetable curry or vegetable soups, add some diced or shredded seitan.
❄️Storing seitan
Fridge - Most seitan recipes can be refrigerated for 3-4 days. In fact, refrigerating freshly made seitan overnight significantly improves their texture, yielding a firmer bite. Store them in an airtight container or zip-top bag to prevent them from drying out too much.
Freezer - Before freezing seitan, I do recommend slicing and portioning it up using containers or zip-top bags, so you will only take out what you need. Seitan can be frozen for 3 months.
Reheating - Allow frozen seitan to thaw overnight or in the microwave. You can then reheat them on the stove or use them in cooking!
🍽️Basic Seitan Recipes
🥓Sausage, ham, and bacon
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🥙Mains
🍛Recipes using seitan
?Commonly asked questions
Cooked seitan will have a really firm texture. You can slice through the center to check if the insides are cooked through, looking out for uncooked, sticky dough. Or, cook to an internal temperature of 160–165°F (71–73°C).
Most recipes will have a set cooking time, and adhering to that will yield the best results.
Seitan can be found in most major groceries, usually in the refrigerated/frozen section or the health food aisle. It usually comes in plastic packages, but you can also find shelf-stable boxes of seitan. Or, you could check out your local health food stores or Asian markets.
You can also buy seitan online via online retailers. Amazon carries Uptown seitan, a popular brand.
If your seitan turns out tough and chewy, you might have over-kneaded your dough. The more you need, the more the gluten develops, resulting in a rubbery texture.
Keading until dough comes together and is slightly elastic, around 1-2 minutes, is sufficient for most recipes. Do experiment with the kneading time to find one that suits your preference!
Making seitan with pure vital wheat gluten can also produce a chewy dough. Hence, most recipes will include other ingredients, such as tofu and beans, to soften the texture. This will result in a tender, less chewy consistency.
If your seitan is puffed up and has little holes in the middle, it is likely due to how it is cooked.
When cooking seitan in water/broth, allow to simmer gently, not boil. Boiling will cause the expansion of dough, resulting in a spongy consistency.
Baking and boiling seitan without properly wrapping it will cause it to puff up. Ensure it is tightly wrapped in foil, cheesecloth, or parchment paper before cooking.
Although different recipes call for different ways to cook seitan, steaming it is usually the way to go. It will yield a firm yet tender seitan that is easily sliceable and can be used in various recipes.
Simmering seitan in broth or water is another popular option if you do not have the equipment required for steaming. However, care should be taken not to boil seitan, or it might turn out to be spongy. Adjust the heat to keep the water simmering gently.
Cooking seitan in the Instant Pot is a personal favorite of mine. It is an energy-saving, hands-off method with results comparable to steaming. You do need to have a trivet for your Instant Pot for this method.
I hope you find this post helpful and informative! If you do try any one of these recipes or have more questions regarding seitan, feel free to leave a comment below. I love hearing from you.🙂
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