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FAQs

How is seitan made? ›

Creating seitan requires you to knead vital wheat gluten and water until it forms into a firm ball or loaf. Wheat flour or additional ingredients can be added to improve the texture; however, they're not always needed. After the dough has been formed into a ball, it is rinsed and boiled to wash away the starches.

Seitan is a plant-based meat substitute made from wheat gluten that mimics the flavor and texture of chicken. You can buy it in many health food supermarkets, or you can make it yourself. It's typically made out of vital wheat gluten, an ingredient that has a similar texture to flour but is mostly, well, gluten.

Cover each container tightly with a lid and store the seitan in the fridge for up to ten days, or in the freezer for up to six months. To extend the life of fresh or defrosted seitan indefinitely, boil it in its broth for ten minutes two times a week.

Seitan will last 5-7 days in the fridge and up to 6 months in the freezer. Store in an airtight container. Do not eat seitan that is visibly spoiled.

While seitan is a versatile plant-based protein, people with celiac disease, non-celiac gluten sensitivity, or gluten allergy should avoid it.

2. An Ultra-Processed Food High in Sodium. Most people aren't making seitan at home, but instead are getting it pre-made from restaurants and grocery stores. These ultra-processed foods tend to be higher in sodium, which can contribute to high blood pressure and a host of other health problems.

The Takeaway. All in all, seitan is a healthy meat substitute thanks to its low calorie and carb and high protein content. That said, Maeng reminds us that it's not considered a complete protein due to its lack of lysine and threonine—two essential amino acids.

There's some evidence in medical research that wheat gluten may increase the permeability of your intestines, leading to what some health authorities call "leaky gut syndrome." If you find you experience bloating, gassiness, or other digestive symptoms after eating seitan, you may want to avoid it next time.

The answer is, yes! —as long it's part of a well-rounded diet. A 100g serving of seitan has about 141 calories and 25 grams of protein, making it comparable to the amount of protein in chicken or beef. Because the starches are removed from the wheat when seitan is made, it has very little fat and carbs.

Why is my seitan rubbery? ›

Boiling seitan makes it have a brainy spongey texture, frying seitan (without first steaming it) makes it rubbery and spongey, baking it makes it dry and rubbery. Steaming seitan, on the other hand, will yield the perfect meaty, juicy, chewy, yet tender seitan every single time.

Both seitan and tofu are plant-based proteins. However, while seitan is an excellent plant-based protein alternative, tofu is a complete protein (seitan lacks the amino acid lysine). Unseasoned tofu is typically lower in sodium than store-bought seitan, which can be processed with salt, sugar or other flavors added.

Because of its meaty texture, seitan can be used in a variety of dishes, from sandwiches and stir-fries to stews and soups. The best part is that making seitan at home is easy, and it's much cheaper than buying pre-made or store-bought seitan.

The biggest trick for making seitan from bread flour is to knead it in cold water! Many people have stated that when they start washing the flour the ball of dough falls apart. This means chunks of gluten can get washed away with the starch and make it difficult to handle.

This seitan can be used for pretty much anything once it's steamed – you can stir-fry it, eat it cold, glaze it with various sauces, etc.

Both seitan and tofu are plant-based proteins. However, while seitan is an excellent plant-based protein alternative, tofu is a complete protein (seitan lacks the amino acid lysine). Unseasoned tofu is typically lower in sodium than store-bought seitan, which can be processed with salt, sugar or other flavors added.

All in all, seitan is a healthy meat substitute thanks to its low calorie and carb and high protein content.