Here’s everything you need to know about “wheat meat,” including how to make, buy, and cook with it.
By Mary Tomlinson February 03, 2022
Seitan
Credit: Getty / Lucy Lambriex
In the world of plant-based protein, seitan (pronounced SAY-tan) is a name you need to know. It's as high in protein as steak, plus it's readily available at grocery mainstays like Whole Foods, Trader Joe's, and Target.
But the real game changer comes from its ability to mimic that specific, satisfying texture of proteins like chicken and chorizo.
Don't think it's possible? Take a look for yourself in this viral TikTok that shows seitan turning almost miraculously into a food that shreds just like chicken:
Convinced? Let's get into seitan and learn how you can start cooking with it.
What is seitan?
Though it may be a new ingredient on your radar, seitan originated all the way back in Medieval Asia; vegetarian Buddhist monks first used it as a meat substitute.
The process of making "wheat meat" is quite simple: After kneading together flour and water, the dough is then rinsed until most of the starch is gone — leaving behind high-protein gluten.
For those less science-inclined (raises hand), think of it this way: Gluten is typically what you don't want to develop when making doughs and batters. That's why recipes often advise against overmixing; too much gluten development will lead to overly chewy (instead of fluffy) cakes, pancakes, and breads. But in this case, the gluten strands are key to recreating the protein structure of actual meat—and will give you that nice, chewy texture.
So, at the end of all this kneading and rinsing is a protein- and iron-rich ingredient you can shape and cook in an astonishing variety of ways.
How to buy (or make) seitan
As it's gaining popularity alongside other vegan meats, seitan should be stocked at traditional grocery stores (though it's worth checking online beforehand). Or shop for it your local Asian, international, or health food store.
At the store, you can find seitan in the refrigerated section near other meat substitutes. You may find it in stir fry-ready strips, or made into chorizo-like crumbles. When possible, opt for the least processed version (look for a shorter ingredient list).
The base recipe for seitan requires only wheat flour and water, though you can opt to start with higher protein vital wheat gluten so you can skip the rinsing stage of the recipe. Get more tips on making your own seitan from this TikToker, or start with this step-by-step walk through of the plant-based protein.
Homemade seitan will keep in the fridge for a few days; for store-bought, follow the expiration date. Prepared seitan will also keep in the freezer for up to three months.
How to cook with seitan
Seitan is similar to tofu in that it takes on the flavor of whatever it's cooked in, and you can form it into practically any shape.
Talk about versatile! But where to begin?
First, let's talk cooking method. If your first foray into seitan is with a store-bought option, most of the prep work is done for you and you'll simply need to warm it up to add to your dish. When preparing your own, cook the seitan until it reaches 160° F (this is important because it's not advisable to eat raw flour) and feels firm to the touch.
A simple starting place is with a seitan stir fry; thinly slice it up and toss it with a yummy black bean garlic sauce in this recipe. Seitan is also a star in hearty soups (as it soaks up all the flavors). We recommend this smoky pinto bean and hominy stew or a "can't-believe-it's-vegan" chili that's sure to please even the most stubborn meat eaters.
Or, when in doubt, simply pan fry it, simmer it in broth, and shred it like chicken. From there, your meat-free meal options are both delicious and endless.
FAQs
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.
Is seitan healthier than chicken? ›
While seitan provides similar protein and iron content as meat, animal meat is a complete protein, and seitan is not. In addition, iron found in animal-based products is generally more easily absorbed than iron from plant-based foods. Meat typically also has more fat than seitan.
Who should avoid seitan? ›
While seitan is a versatile plant-based protein, people with celiac disease, non-celiac gluten sensitivity, or gluten allergy should avoid it. Premade seitan can also be high in sodium, so it's important to read the nutrition label if you monitor your sodium intake.
Is seitan healthy for you? ›
Is Seitan Healthy? In many ways, yes, seitan is quite a healthy option. The seitan nutrition facts are hard to argue with: notable amounts of protein, iron, calcium, selenium, phosphorus, and B vitamins. This combination of macro- and micronutrients can result in some pretty impressive health benefits.
Is it OK to eat seitan everyday? ›
How Often to Eat Seitan. As Churchill pointed out, it's about finding the perfect balance when incorporating seitan into your diet. “Eat it sparingly,” he says. “It's not necessarily a once a day thing, and if you think you need a plant-based option I'd actually suggest tofu over seitan.”
What are the side effects of seitan? ›
In those with celiac disease or gluten intolerance, eating seitan can cause adverse side effects like swelling, abdominal pain, diarrhea and cramps. It's also not considered a complete protein and needs to be paired with a well-balanced diet to ensure you're getting the amino acids that you need.
What is the healthiest meat alternative? ›
- Pea Protein. It's tough to mimic the texture and mouthfeel of ground beef, but pea protein isolate or textured pea protein nails it pretty well. ...
- Tempeh. “One of my favorite vegetarian meat options,” says Amy Shapiro, RD, the founder of Real Nutrition. ...
- Seitan. ...
- Jackfruit. ...
- Tofu. ...
- Lentils. ...
- Black Beans. ...
- Chickpeas.
So, seitan is not only a great protein source but also has a good amino acid profile. If you're wondering what else you can add to seitan to make up for its lack of lysine, it's easy – lentils, beans, tofu, tempeh, nuts and seeds.
Can you lose weight eating seitan? ›
So seitan is the perfect ingredient for meals in a protein diet. If you're on a protein diet, you often lose a lot of weight in a short time. It's also important to be aware that, at the start, you'll lose quite a lot of fluids. So if you have problems with fluid retention, a protein diet would be great for you.
Why does my stomach hurt after eating seitan? ›
Gluten Sensitivity or Celiac Disease: Seitan is derived from wheat gluten, which contains gluten, a protein that can cause adverse reactions in people with gluten sensitivity or celiac disease. Symptoms can include bloating, gas, diarrhoea, abdominal pain, and fatigue.
In the world of plant-based protein, seitan (pronounced SAY-tan) is a name you need to know. It's as high in protein as steak, plus it's readily available at grocery mainstays like Whole Foods, Trader Joe's, and Target.
What is healthier seitan or tofu? ›
Is seitan better for you than tofu? Both foods are a good source of plant-based protein. Seitan has twice as much per serving than tofu. However, tofu has more calcium, phosphorus, and antioxidants than seitan.
Does seitan increase cholesterol? ›
Contrary to popular belief, consuming red meat and white meat, such as poultry, has equally negative effects on blood cholesterol levels, according to a study published today in the American Journal of Clinical Nutrition.
Is making seitan cheaper than buying? ›
The best part is that making seitan at home is easy, and it's much cheaper than buying pre-made or store-bought seitan.
How does seitan taste? ›
Plain seitan on its own has a pretty mild taste. It really is all about texture and how it soaks up other flavors. The chewiness does a great job of replicating meat, particularly chicken. Add to that the fact that it easily picks up whatever flavors that are mixed into it, and it becomes a pretty versatile faux meat.
Is seitan 100% gluten? ›
In other words seitan is basically 100% gluten. A serving of seitan (3.5 oz) has around 118 calories, 3 grams of carbs, 24 grams of protein and is almost completely fat and cholesterol free.
Is it worth making seitan? ›
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.
