What Is Seitan?
Updated: Jun. 04, 2021
What is seitan? It's a plant-based meat substitute that will have you thinking you're eating a juicy chicken breast.
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If you’re over traditional tofu and veggie burgers, broaden your vegan horizons with seitan. This plant-based meat substitute can be easily shaped and cooked to look just like chicken. It’s loaded with healthy nutrients too.
What Is Seitan?
Seitan is a plant-based meat substitute that’s made from vital wheat gluten. Vital wheat gluten looks powdery like all-purpose flour but contains mostly protein-rich gluten. Seitan is made by kneading this ingredient with water and spices. Soy sauce and nutritional yeast are two favorite ingredients to pump up the taste.
Seitan has a juicy chicken consistency, which makes it a great option for meat lovers. The taste is subtle and has a savory umami bite to it. Seitan also easily soaks up any flavor it’s cooked with so the flavor options are endless.
Unlike tofu and tempeh, seitan is made almost entirely of gluten. Tofu and tempeh are derived from soybeans. While tofu has a creamy consistency and tempeh is very firm, seitan falls somewhere in the middle.
Where to Buy Seitan
Seitan is gaining in popularity and is now available at both health food stores and larger grocery stores. Whole Foods and Target usually stock several varieties. It’s often located in the refrigerated section near other meat substitutes like plant-based burgers. Some stores keep seitan in the freezer section.
Some of our favorite brands include:
- Upton’s Naturals Vegan Chorizo Seitan Crumbles are delicious in tacos, burrito bowls and huevos rancheros.
- Sweet Earth Traditional Seitan Strips come precooked and preseasoned for healthy weeknight dinners in a flash.
- Primal Spirit Vegan Jerky makes vegan snacking on-the-go quick and easy.
How to Make Seitan
To prepare seitan, you can buy it premade at the grocery store or put it together yourself with vital wheat gluten and water. Seitan is usually cooked in water or broth and simmered until all of the flour is completely cooked through. This is an important step as eating raw flour can be dangerous (not to mention it doesn’t taste so great!).
If making your own, simmer the seitan mixture until it has expanded and reached 160° F in the center. It should feel firm to the touch. Once cooked, seitan can sit in your refrigerator for up to four days.
If you buy precooked seitan, most of the prep work is done for you. Buy a seasoned variety and just warm over the stovetop for a healthy dinner in no time. For plain packaged seitan, chop it up and add your favorite sauce or marinade. Seitan tends to dry out quickly, so use plenty of liquid when cooking it. It’s perfect for slow-cooked stews, soups and chilis. Next try slicing it for a stir fry, cutting it into cubes for the grill or grating it into chili or pasta sauce in place of ground beef.
Is Seitan Healthy?
As long as your body is able to tolerate gluten, seitan can be a tasty part of your healthy diet. One half-cup serving of seitan has 240 calories, 46 grams of protein, one gram of fat and two grams of fiber. It’s also rich in iron, which can be a tricky nutrient to get enough of when you’re a vegan or vegetarian.
While it’s high in protein, seitan does not contain all of the essential amino acids that your body needs for building and repairing tissue. In addition to meat and dairy products, tofu and tempeh are both complete proteins with all of the essential amino acids.
Ready to start incorporating more plant-based goodness into your weekly meal plan? Here are a few plant-based recipes to get you started!
Simple Vegetarian Slow-Cooked BeansWhen I have a hungry family to feed, these tasty beans with spinach, tomatoes and carrots are a go-to dish. This veggie delight is frequently on our menu. —Jennifer Reid, Farmington, Maine. Want to try something new? Check out this tasty vegan eggplant Parmesan recipe.
Vegetarian Black Bean PastaThis black bean pasta was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn't eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon. Looking for more? Try our favorite vegan lasagna.
You can make all kinds of vegan pasta sauce recipes, including a vegan Alfredo sauce.
Creamy Cauliflower Pakora SoupMy husband and I often crave pakoras, deep-fried fritters from India. I wanted to get the same flavors but use a healthier cooking technique, so I made soup using all the classic spices and our favorite veggie, cauliflower! —Melody Johnson, DePere, Wisconsin
Mushroom & Broccoli SoupOne of my girls won’t eat meat and the other struggles to get enough fiber. This recipe is a perfect way to give them what they need in a dish they love to eat. I save my broccoli stems in the freezer until I have about two small bags, and then I make soup. —Maria Davis, Flower Mound, Texas
This vegan steak may pair well with soup and other side dishes.
Cauliflower with Roasted Almond & Pepper DipThis tasty vegetable side dish can set a chilling scene on Halloween if you style it to look like a brain—try adding spiders and spiderwebs to your table setting. You can also serve it on Thanksgiving and pair it with the turkey and dressing. The festive orange sauce takes some time, but it tastes incredible.—Lauren Knoelke, Milwaukee, Wisconsin
Sauteed Squash with Tomatoes & OnionsMy favorite meals show a love of family and food. This zucchini dish with tomatoes is like a scaled-down ratatouille. —Adan Franco, Milwaukee, Wisconsin
Roasted Red Pepper TapenadeWhen entertaining, I often rely on my pepper tapenade recipe because it takes only 15 minutes to whip up and pop in the fridge. Sometimes I swap out the almonds for walnuts or pecans. —Donna Magliaro, Denville, New Jersey
Marinated Almond-Stuffed OlivesMarinated stuffed olives go over so well with company that I try to keep a batch of them in the fridge at all times. —Larissa Delk, Columbia, Tennessee
Lemon Mushroom OrzoSometimes I serve this side dish chilled and other times we enjoy it hot.
It has a pleasant tinge of lemon and a nice crunch from pecans.
—Shelly Nelson, Akeley, Minnesota
Southwest Vegetarian Lentil SoupEven self-avowed carnivores won’t miss the meat in this zippy dish. It’s chock-full of healthy ingredients that will keep you feeling satisfied. —Laurie Stout-Letz, Bountiful, Utah
Red Lentil Soup MixGive your friends the gift of good health. Red lentils are protein powerhouses and are loaded with folate, iron and fiber. Oh, and this soup tastes amazing too. —Taste of Home Test Kitchen
Vegetable BrothThe flavor of celery and mushrooms comes through in this homemade vegetable broth. Can be used as a substitution for chicken broth.
Herb-Roasted Olives & TomatoesEat these roasted veggies with a crunchy baguette or a couple of cheeses. You can also double, or triple, the amounts and have leftovers to toss with spaghetti the next day. —Anndrea Bailey, Huntington Beach, California
Roasted Balsamic Red PotatoesWhen I found a potato recipe that called for vinegar, I was intrigued. But without all the ingredients on hand, I had to improvise and gave it a whirl using Italian seasoning and balsamic vinegar. It was fantastic! —Lisa M. Varner, El Paso, TX
Rice Pilaf with Apples & RaisinsI love making bulgar pilaf with apricots. So glad I tried it with dried apples and golden raisins! —Elizabeth Dumont, Madison, Mississippi
Mushroom-Bean BourguignonIn our family, boeuf bourguignon has been a staple for generations. I wanted a meatless alternative. All this dish needs is a French baguette. —Sonya Labbe, West Hollywood, California
Garbanzo-Stuffed Mini PeppersMini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
Roasted Herb & Lemon CauliflowerA standout cauliflower side is easy to prepare with just a few ingredients. Crushed red pepper flakes add a touch of heat. —Susan Hein, Burlington, Wisconsin
Pumpkin-Lentil SoupI was really craving a hot delicious soup—something filling and healthy. I looked around my kitchen for a few ingredients, then created this recipe. Pumpkin adds creamy richness and body. —Amy Blom, Marietta, Georgia
No-Fry Black Bean ChimichangasMy chimichangas get lovin’ from the oven so they’re a bit healthier. Black beans and corn make it meatless. And it’s a smart way to use leftover rice. —Kimberly Hammond, Kingwood, Texas
Confetti QuinoaIf you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken. —Kim Ciepluch, Kenosha, Wisconsin
Maple-Walnut Sweet PotatoesTopped with dried cherries and walnuts, this side is downright delicious. Even people who aren't into sweet potatoes will grab a second scoop. —Sarah Herse, Brooklyn, New York
Swiss Chard with Onions & GarlicI like to make this sauteed Swiss chard a main dish by serving it with pasta, but it’s also a tasty side dish all on its own. My boys love it and ask for it often. —Rebekah Chappel, Portales, New Mexico
Viva PanzanellaAdd some white beans, and suddenly the traditional Italian bread and tomato salad is filling enough to stand on its own. It’s a great way to use fresh tomatoes from the garden or farmers market. —Patricia Levenson, Santa Ana, California
Black Beans with Brown Rice
Your family will never miss the meat in this hearty, colorful and fresh-tasting main dish. Served over brown rice, it makes a healthy, stick-to-the-ribs dinner.
—Sheila Meyer, North Canton, Ohio
Pesto GnocchiPerk up gnocchi and vegetables with a flavorful pesto sauce. If you don't have pine nuts to top the pesto gnocchi, skip or substitute any nut you like. —Taste of Home Test Kitchen
Tuscan Portobello StewHere’s a healthy one-skillet meal that’s quick and easy to prepare yet elegant enough for company. I often take this stew to my school’s potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin
Rosemary Roasted Potatoes and AsparagusShowcase asparagus when you dress it in fresh rosemary and red potatoes for an earthy counterpoint to the fresh, green spears. Add in some minced garlic and cashew butter, and you get a gorgeous, flavorful side dish. —Trisha Kruse, Eagle, Idaho
Minted Rice with Garbanzo CurryFluffy flavored rice and tender beans in a well-seasoned, aromatic sauce make this easy, meatless main dish a fitting introduction to Indian cooking. —Jemima Madhavan, Lincoln, Nebraska
German Red CabbageSunday afternoons were a time for family gatherings when I was a kid. While the uncles played cards, the aunts made treats such as this traditional German red cabbage recipe. —Jeannette Heim, Dunlap, Tennessee
Roasted Rosemary CauliflowerRoasting the cauliflower really brings out its flavor in this side dish. Even folks who aren't cauliflower lovers like it this way. —Joann Fritzler, Belen, New Mexico
Originally Published: March 28, 2021
