How to Make Seitan: A Delicious and Nutritious Plant-Based Protein
- Mystie Tanner
- Jun 11
- 3 min read
Have you ever heard of seitan? If you’re looking for a hearty, satisfying, and high-protein meat alternative that’s easy to make at home, seitan might just become your new favorite! Whether you’re plant-based, vegan, or simply looking to reduce your meat intake, this versatile ingredient deserves a spot in your kitchen.
🌱 What Is Seitan?
Seitan is a homemade version of seitan (pronounced say-tan), a plant-based protein made from vital wheat gluten. The term “seitan” is often used to describe seitan that has been seasoned and cooked in a way that gives it a tender, meaty texture — perfect for grilling, stir-frying, or tossing into salads and sandwiches.
Unlike store-bought seitan, which can sometimes be rubbery or bland, seitan is soft, flavorful, and customizable. It's made from vital wheat gluten flour (the protein-rich part of wheat) and usually combined with chickpea flour, spices, and liquids to create a dough that’s steamed or simmered until it becomes firm and sliceable.
💪 Why Is Seitan So Good for You?
Seitan is a powerhouse of plant-based protein. Here’s why it’s a great addition to your diet:
High in Protein: One serving can contain 20–30 grams of protein.
Low in Fat and Carbs: Great for those following high-protein or low-fat diets.
Iron-Rich: Often more iron-rich than red meat, especially if fortified.
No Cholesterol: Being plant-based, it's heart-healthy.
Versatile: Takes on flavors well — from BBQ to curry, you can season it any way you like.
Note: Because it’s made from wheat gluten, seitan is not suitable for those with celiac disease or gluten intolerance.
🍴 How to Make Seitan at Home
Here’s a basic recipe to get you started:
Ingredients:
3/4 cup Anthony's vital wheat gluten
1 cup all purpose flour
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp Salt
2/3 cup water
Sauce options
sweet and spicy sauce
3 TBSP sweet chilli sauce
2 TBSP soy sauce or tamari
3 TBSP hoisin sauce or teriyaki
2TBSP water
1 TBSP rice vinegar
1 tsp sesame oil
sesame seeds and chopped green onions for garnish
Instructions:
Mix Dry & Wet Ingredients: In a large bowl, combine all dry ingredients. Add water and stir until a dough forms.
Knead the Dough: Knead the dough for about 2–3 minutes. The more you knead, the chewier it will be. For a tender texture, knead gently and briefly.
Shape & Wrap: Divide and shape the dough into small cutlets or logs. * this is where you get to decide are you making nuggets, steaks.....
Steam or Simmer: Steam in steamer pot for 10-12min , If you don’t have a steamer, simmer gently in broth (don’t boil) for the same time.
Air Fry: Set on try lined with silpat or parchment paper and put in your oven preheated to air fry (or in your air fryer) cook till crispy flip halfway to get an even crispiness. (about 5 min per side)
Glaze with sauce of choice: Toss in sauce of choice and serve.
Cool & Use: Let it cool slightly before slicing. Use immediately in stir-fries, sandwiches, tacos, or, as tenders, marinate and grill!
🥗 Serving Ideas
Toss with BBQ sauce and grill for sandwiches.
Stir-fry with veggies and soy sauce for a quick weeknight meal.
Slice thin and sauté for a salad protein topper.
Dice and use in tacos or wraps.
Serve as steaks
Serve as Tenders
🌟 Final Thoughts
Seitan is a simple, affordable, and nourishing plant-based protein that you can make right in your kitchen. With just a few ingredients and a bit of time, you’ll have a satisfying meat alternative that’s as nutritious as it is delicious. Give it a try — your taste buds and your body will thank you!
What is your favorite Seitan Recipe?
Silpat- Amazon $20 ( worth every cent. They are amazing) -https://amzn.to/3RED9dG
Anthony's' Vital Wheat Gluten- https://amzn.to/3FKvN64
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