Seitan Recipe: Exploring the Delightful World of Seitan


Seitan Recipe


In the realm of plant-based cuisine, seitan has earned its place as a versatile protein source loved by vegans and non-vegans alike.

Also known as "wheat meat," seitan is derived from wheat gluten, making it a protein-packed meat substitute that can be transformed into a multitude of delicious dishes.

In this article, we'll delve into the wonders of seitan and share an easy, delectable seitan recipe that's sure to satisfy your taste buds.

What is Seitan?:

Seitan is made by rinsing wheat flour dough under water until all the starch is removed, leaving behind the gluten protein.

This protein-rich base can be flavored, cooked, and seasoned to mimic the taste and texture of meat. 

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Its neutral flavor makes it a fantastic canvas for absorbing various marinades and spices, making it incredibly adaptable for a wide range of recipes.

The Appeal of Seitan:

  • High Protein Content: 

    Seitan boasts an impressive protein content, making it an excellent choice for those looking to increase their plant-based protein intake.

  • Texture and Versatility:  

    Seitan's chewy texture and ability to absorb flavors make it an ideal substitute in dishes like stir-fries, sandwiches, stews, and more.

  • Nutritional Benefits:  

    Seitan is low in carbohydrates and fat, making it suitable for various dietary preferences.

Seitan Recipe: Teriyaki Seitan Stir-Fry


Seitan Recipe

Prep Time: 15 minutes | Cook Time: 20 minutes | Total Time: 35 minutes


  • 1 cup vital wheat gluten
  • 1/4 cup nutritional yeast
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3/4 cup vegetable broth
  • 2 tablespoons soy sauce
  • 2 tablespoons olive oil

For the Teriyaki Sauce:

  • 1/4 cup soy sauce
  • 2 tablespoons maple syrup or agave
  • 1 tablespoon rice vinegar
  • 1 teaspoon grated ginger
  • 1 clove garlic, minced
  • 1 teaspoon cornstarch (for thickening)
  • 1/4 cup water


1.    In a mixing bowl, combine the vital wheat gluten, nutritional yeast, garlic powder, onion powder, smoked paprika, salt, and black pepper.

2.    In a separate bowl, whisk together the vegetable broth and soy sauce.

3.    Gradually add the wet mixture to the dry ingredients, stirring until a dough forms.

4.    Knead the dough for a few minutes until it becomes elastic. Shape it into a log.

5.    Cut the log into bite-sized pieces and set aside.

6.    Heat olive oil in a skillet over medium heat. Add the seitan pieces and cook until they're lightly browned on all sides. Remove from the skillet and set aside.

7.    In the same skillet, combine all the teriyaki sauce ingredients. Bring to a simmer and let it cook until the sauce thickens.

8.    Add the cooked seitan back to the skillet, coating it with the teriyaki sauce. Allow everything to heat through.

9.    Serve your delicious teriyaki seitan stir-fry over rice or noodles, and garnish with sesame seeds and chopped green onions.


With its ability to mimic meat's texture and absorb flavors, seitan has become a culinary superstar in the realm of plant-based cuisine.

This easy-to-make teriyaki seitan stir-fry recipe showcases seitan's versatility and taste, making it a satisfying choice for anyone looking to explore innovative and mouthwatering vegan dishes.

Incorporate seitan into your cooking repertoire and enjoy a world of delectable possibilities that contribute to a healthier, planet-friendly lifestyle.

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What is seitan, and what is it made from?

Seitan is a protein-rich meat substitute made from wheat gluten.

Is seitan suitable for vegetarians and vegans?

Yes, seitan is a plant-based protein and is commonly used in vegetarian and vegan diets.

What does seitan taste like?

Seitan has a mild, neutral flavor, making it versatile for various culinary preparations. Its taste often depends on the seasonings and sauces used in recipes.

How is seitan different from other meat substitutes like tofu or tempeh?

Seitan has a different texture and taste compared to tofu and tempeh. It has a meatier texture and is often used as a replacement for chicken or beef.

Can you make seitan from scratch at home?

Yes, you can make seitan from scratch using vital wheat gluten flour and a mixture of seasonings and liquids. It's a cost-effective way to enjoy homemade seitan.

What are some popular seitan dishes?

Some popular seitan dishes include seitan stir-fry, seitan sandwiches, seitan skewers, and seitan-based stews and curries.

How is seitan typically cooked?

Seitan can be cooked by boiling, steaming, baking, or pan-frying. The cooking method can influence its texture and flavor.

Is seitan a good source of protein?

Yes, seitan is a high-protein food, providing roughly 25-30 grams of protein per 3.5-ounce (100-gram) serving.

Can seitan be used as a meat substitute in traditional recipes?

Yes, seitan can replace meat in many traditional recipes, such as stir-fries, sandwiches, and even dishes like "seitan piccata" as a chicken substitute.

What are some common seasonings and sauces used with seitan?

Common seasonings and sauces for seitan include soy sauce, teriyaki, barbecue sauce, and various herbs and spices like paprika and garlic powder.

Can seitan be used in gluten-free diets?

No, seitan is not suitable for gluten-free diets because it is made from wheat gluten, which contains gluten, a protein that individuals with gluten sensitivity or celiac disease should avoid.

Is seitan a good source of iron and other nutrients?

Seitan contains iron, protein, and some essential nutrients, but it may lack some vitamins found in other plant-based proteins. It's important to have a varied diet to ensure nutritional balance.

Are there any common allergens in seitan?

Seitan contains wheat gluten, which can trigger allergies in individuals with wheat allergies. Those with wheat allergies should avoid seitan.

Can seitan be used in a gluten-free diet?

No, seitan is not suitable for gluten-free diets, as it is a wheat-based product that contains gluten.

What is the nutritional profile of seitan compared to meat?

Seitan is generally lower in fat and calories than meat, making it a leaner protein source. However, the nutritional comparison can vary depending on the specific meat and seitan preparation.

Are there any creative ways to flavor and cook seitan?

Yes, seitan can be marinated, flavored, and cooked in various creative ways to suit different culinary styles and preferences.

Can you share a simple seitan recipe for beginners?

Certainly! Here's a basic seitan recipe: Mix vital wheat gluten with water, seasonings, and optional ingredients like nutritional yeast. Knead the dough, shape it, and simmer it in broth until cooked through.

What are the environmental benefits of choosing seitan over meat?

Seitan production generally has a lower environmental impact compared to meat production, as it requires fewer resources, such as water and land, and generates fewer greenhouse gas emissions.

Where can I find seitan in stores or online?

Seitan is available in many health food stores, specialty grocery stores, and online retailers. It can be purchased as pre-packaged seitan or in vital wheat gluten flour form for making it at home.

What is a recommended seitan recipe that readers can try today?

A recommended seitan recipe is "Savory Seitan Stir-Fry." In this dish, seitan is marinated, then stir-fried with an array of colorful vegetables and your choice of sauce for a delicious and satisfying meal.

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