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Home » Vegan Main Dishes

Published: Dec 2, 2024 by Jim Mee Sha · This post may contain affiliate links · Leave a Comment

What is seitan + 20 recipes with seitan

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!

A compilation of 4 pictures, which are vegan stroganoff, vegan andouille sausage, seitan steak, and vegan teriyaki chicken served with rice.

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.

Jump to:
  • 🥩What is seitan 
  • 🤷‍♀️What is vital wheat gluten
  • 🌯What does seitan taste like 
  • 🍗How much protein does seitan have 
  • 🍳How to use seitan 
  • ❄️Storing seitan 
  • 🍽️Basic Seitan Recipes
  • 🥓Sausage, ham, and bacon
  • 🥙Mains
  • 🍛Recipes using seitan
  • ?Commonly asked questions

🥩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.

Vital wheat gluten in a jar with a spoon beside.

🌯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. 

A fork with a few pieces of seitan with a plate of seitan and 2 glasses of water in the background.

🍳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

Instant Pot Seitan
You can easily make seitan from scratch following this instant pot seitan recipe! With just a few ingredients, you can make this versatile chicken alternative that is meaty, juicy, and protein-packed. 
Check out this recipe
A plate of shredded seitan with a fork, 2 glasses of water, and a blue teacloth beside.
A plate of shredded seitan with 2 glasses of water, fork, and a blue teacloth beside.
Vegan Chicken Breast (seitan chicken)
Meaty and versatile, these vegan chicken breasts are the perfect meat substitute, packed with 27g of protein per serving. It is highly versatile and can be added to any recipe that calls for chicken. Freezer-friendly, making them great for meal prep!
Check out this recipe
A few pieces of chicken breast on a chopping board with lemon slices, chili flakes, glasses of water, and forks beside.
Juicy Vegan Seitan Steak
Craving something hearty and protein-packed? This juicy, succulent vegan seitan steak is bursting with umami flavor and packs a whopping 44g of plant-based protein per serving.
Check out this recipe
A plate of partially sliced seitan steak served with salad with a fork beside.
2 plates of seitan steak serve with salad with a glass of water beside.

🥓Sausage, ham, and bacon

Vegan Andouille Sausages
These vegan andouille sausages taste alarmingly similar to the regular ones! Meaty, smoky, and packed with flavors, they will leave you craving more. These sausages are also extremely high in protein!
Check out this recipe
A plate of 5 sausages served with mustard and ketchup with knives beside it.
Fork holding a grilled vegan sausage.
Vegan Seitan Chorizo
These vegan seitan chorizo sausages looks and taste just like the real deal! Incredibly chewy and meat-like, they are bold in flavor and sliceable. This meatless sausage is also packed full of plant protein!
Check out this recipe
Partially sliced chorizo sausage on a chopping board with dish of mustard and ketchup beside.
A partially sliced seitan chorizo on a chopping board with dish of ketchup and mustard beside.

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Vegan Italian Seitan Sausages
These homemade vegan Italian sausages are juicy, hearty, and bursting with flavor, making them a delicious plant-based alternative to traditional sausages. Made from protein-rich seitan, they’re incredibly versatile—perfect for baking, grilling, or pan-frying! 
Check out this recipe
4 vegan sausages on a plate with stalks of cilantro beside on a blue folded teacloth.
Holding a sausage with a pair of tongs on a plate with ketchup and mayo beside.
Vegan Bologna
Meaty, chewy, and well-seasoned, this vegan bologna is the perfect vegan lunch meat substitute. It is extremely versatile and can be used in wraps, sandwiches, and salads. Even meat-eaters will be impressed by this seitan bologna! 
Check out this recipe
Partially sliced log of seitan bologna on a chopping board with a knife, nutritonal yeast, and paprika beside.
Slices of vegan bologna on a parchment paper with a knife and nutritional yeast beside.
Smoky Vegan Seitan Bacon
Incredibly smoky, savory and flavorful, this vegan seitan bacon will please even non-vegans! It is chewy and meaty, packed with protein and has all the flavors of traditional ones.
Check out this recipe
Strips of seitan bacon on a plate lined with parchment paper on a blue teacloth.
Vegan bacon slices on a plate lined with parchment paper on a blue teacloth.

🥙Mains

Juicy BBQ Vegan Ribs (seitan ribs)
If you are looking for a plant-based summer main, look no further than these amazing BBQ vegan ribs! It is tender, packed with flavor, and has a succulent, meaty texture. Easy to prepare, these seitan ribs are also protein-packed and super satisfying.
Check out this recipe
Seitan ribs on a wooden board with newspaper beneath topped with chopped cilantro.
Vegan ribs on a wooden board lined with parchment paper topped with chopped cilantro.
Meaty Vegan Seitan Gyros
These vegan seitan gyros are meaty, filling, and packed with flavors! Served with a creamy homemade tzatziki sauce, this meal will be enjoyed by both vegan and meat lovers. 
Check out this recipe
2 gyro sandwich on a plate with 2 glasses of water in the background.
Holding a seitan gyro with another sandwich beside and tzatziki in the background.
Juicy Vegan Roast Beef
Juicy, tender, and packed with flavors, this vegan roast beef is the perfect festive main that will wow even meat eaters! A simple recipe that only requires 10 minutes of prep time and 50 minutes of cooking.
Check out this recipe
A partially sliced seitan beef on a wooden chopping board with mustard and beef seasoning beside.
Partially sliced seitan beef on a chopping board with garlic cloves in the background.
Seitan Kebab (Vegan Doner Kebab)
This vegan seitan doner kebab is the meatless version of the classic Turkish ones! It is juicy, meaty and packed with tons of flavor. This versatile dish is simple, fuss-free and packed with plant protein!
Check out this recipe
Carved vegan meat in a bowl topped with lemon slices and parsley with onion, a fork and flatbreads beside.
Juicy Vegan Chicken Burger Patties
These vegan chicken burger patties are ultra-flavorful and meaty with a crispy exterior. Made with TVP and seitan, they are packed with 25g of protein per serve!
Check out this recipe
A stack of 4 patties on a wooden board with buns, red onion and lettuce in the background.
A stack of 4 vegan burgers on a chopping board with buns and red onion in the background.
Vegan Turkey
If you need a meaty main dish for the holidays, try this vegan seitan turkey! It is hearty, filling, and will impress even non-vegans.
Check out this recipe
A partially sliced seitan turkey.
Vegan Meatballs
These hearty vegan meatballs, made from seitan, are meaty and packed with flavors! A delicious recipe that is low in fat and high-protein.
Check out this recipe
A plate of spaghetti served with meatballs with 2 forks beside.

🍛Recipes using seitan

Vegan Chinese Seitan Stir-fry
Wondering what to do with seitan ? Try making this quick & healthy vegan Chinese seitan stir-fry ! It is packed full of flavors & super satisfying to have.
Check out this recipe
Seitan stir-fry in a large silver pan.
Vegan Teriyaki Chicken (seitan)
This vegan teriyaki chicken is meaty, umami, and packed with flavors! You only need 15 minutes and a handful of simple ingredients to make this recipe. To complete the meal, serve the seitan teriyaki alongside a side of rice.
Check out this recipe
Plate filled with rice, vegan teriyaki chicken and broccoli with chopsticks beside.
Teriyaki seitan served with brown rice and broccoli on a plate with chopsticks beside.
Creamy Vegan Beef Stroganoff
Creamy, rich, and hearty, this 30-minute vegan beef stroganoff will impress even non-vegans! It is a comforting meal that is easy to prepare and incredibly satisfying.
Check out this recipe
A plate of vegan stroganoff with pasta with a spoon, chopped cilantro, and salt beside.
Stirring a plate of vegan beef stroganoff with a spoon with another plate of stroganoff, salt, and chopped cilantro beside.
Seitan Curry
This creamy seitan curry is aromatic, rich, and packed with flavors.A quick recipe that is ready in 20 minutes.
Check out this recipe
A bowl of seitan curry topped with coconut yogurt and chopped coriander.
A bow of seitan curry topped with chopped coriander and coconut yogurt.
Vegan Philly Cheesesteaks
These vegan Philly Cheesesteaks are filled with a flavorful seitan filling that will impress even meat eaters! A comforting meal that is packed with protein and incredibly filling.
Check out this recipe
2 vegan philly cheesesteaks on a brown parchment paper with saute onion beside.
2 vegan philly cheesesteaks on a parchment paper with a bowl of saute onion beside.

?Commonly asked questions

How do I know when seitan is cooked?

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.

Where can I buy seitan?

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.

Why is my seitan chewy?

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.

Why is my seitan spongy?

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.

What is the best way to cook seitan?

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.🙂

If you have yet to do so, subscribe to My Plantiful Cooking to get the latest recipes delivered straight to your inbox! Follow me on Instagram, Pinterest and Facebook to get the latest update.

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Hi, nice to meet you! I am Mee Sha, a final-year dietetic student passionate about nutrition, cooking, and food. This blog was created to share my favorite plant-powered recipe!

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