Seitan Recipe - The Plant Based School (2024)

Seitan is a protein-rich meat substitute originating from East Asian countries, gaining popularity in the West, especially among vegetarians and vegans.

Its unique chewy meat-like texture, neutral taste, high-protein content, and ability to absorb flavor make seitan ideal for creating vegan versions of classic meat dishes like schnitzels, stir-fries, cutlets, and more.

Table of Contents

• What is Seitan?
• Seitan video
• How to Make Seitan
• Seitan Recipes Ideas
• Serving Suggestions
• Tips
• Questions
• More High-Protein Vegetarian Meals
• Seitan Recipe

Dietary Note: this recipe is suitable for a vegetarian and vegan diet. It’s low in cholesterol and saturated fat. Not suitable for gluten-free diets.

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Seitan (pronounced SAY-tan), also called wheat gluten or wheat meat, is a protein-rich plant food made from the gluten found in wheat flour.

Like our 30+ easy tofu recipes such as baked tofu, fried tofu, marinated tofu, and air fryer tofu, seitan is an excellent choice for those who want to eat a wholesome and nutritious diet with less meat.

Seitan originated in China and Japan, where it’s considered a traditional health food, and it has been used as a popular meat substitute since the 6th century.

You can find seitan in two main forms.

1. In flour form, often called Vital Wheat Gluten.
2. Ready-made in blocks, slices, nuggets, patties, and other shapes.

In this article, you’ll learn how to use Vital Wheat Gluten Flour to make seitan meat.

You’ll also learn how to transform this basic seitan recipe into delicious dishes such as vegan chicken with mushrooms, vegan chicken with lemon, and vegan schnitzel.

Quantities are in the recipe box at the bottom of the page.

Vital Wheat Gluten

Vital wheat gluten flour, sometimes called wheat gluten, is a flour you can find in some supermarkets, Asian stores, health stores, or online.

It’s made from gluten extracted from wheat flour and is the main ingredient used to make seitan dough at home.

Vegetable broth

You’ll need vegetable broth or a reduced-sodium vegetable broth to cook the seitan. Add a couple of bay leaves to the broth for extra flavor.

Substitute a bouillon cube for vegetable broth.

Firm Tofu or Legumes

Firm tofu or extra firm tofu helps with the texture and protein type we want in the final dish.

Substitute chickpeas, beans, or lentils, cooked or canned, for tofu.

Seasoning

Vital wheat gluten has no taste, so you can add any flavor you like.

We recommend:

• Extra virgin olive oil
• Onion
• Garlic
• Soy sauce, tamari sauce, or liquid aminos
• Salt and black pepper

You can also experiment by adding your favorite spices and herbs.

For example, nutritional yeast, chickpea flour, onion powder, garlic powder, paprika, cumin, curry powder, turmeric, rosemary, liquid smoke, etc.

US cups + grams measurements in the recipe box at the bottom of the page.

Make the Seitan Dough

Preheat the oven to 350°F or 180°C. Line a baking tray with parchment paper.

To a blender or food processor, add water, tofu, soy sauce, extra virgin olive oil, garlic, onion, salt, and black pepper.

Pour the liquid into a large bowl, add the vital wheat gluten, and mix with a sturdy spatula or wooden spoon until combined.

Transfer the seitan dough onto a work surface and knead for 5 minutes.

If the dough is too sticky, add some vital wheat gluten flour. You should get an elastic, compact dough that’s hard to tear apart.

2. Shape the Seitan Meat

Slice the doughinto 8 pieces.

Flatten each piece on the work surface with a rolling pin and arrange it on the prepared baking tray.

Dust with some wheat flour if the dough is too sticky. Reach your desired thickness. We like our seitan meat relatively thin at about 1/4 inch or 0.6 cm in height.

Tip:Wheat gluten dough is very elastic and hard to flatten, but that’s normal. To make the process easier, flatten the pieces of dough a first time, wait 5 minutes to let the gluten relax, then flatten them a second time. You’ll get thinner and larger cutlets this way.

3. Cook the Seitan Meat

Bake for 20 minutes at 350°F or 180°C.

In the meantime, bring the vegetable broth to a boil in a large pot.

Add the baked seitan to the boiling broth, lower the heat, and simmer for 20 minutes.

Tip:if the seitan cutlets float on the surface of the broth, occasionally turn them and push them down to ensure even cooking.

Turn the heat off and let the seitancool down in the brothfor about 1 hour.

Transfer the cutlets to a large container (or several small containers), cover them in broth, and let rest in the fridge for at least 8 hours and up to 6 days.

You can also freeze the cutlets without the broth for up to 3 months after the 8-hour rest in the fridge, which is essential for infusing the seitan with flavor.

Now, you cancook the seitan as you prefer, as if it were meat. You can chop it up with scissors and use it in stir-fries or pan-fry it with some oil and your favorite sauce.

Keep scrolling for ideas.

Vegan Chicken with Mushrooms

Take4 cutletsseitanfrom their marinating broth, then coat them with4 tablespoonsall purpose flour.

Heat1 tablespoonextra virgin olive oilin a large skillet. Add2 clovesgarlic(crushed) and1 poundmushrooms(chopped) and sauté on medium-high heat for about5 minutesor until they lose most of their water.

Season with1 teaspoonsaltand⅛ teaspoonblack pepperand 2 tablespoons chopped fresh parsley. Set aside in a bowl.

In the same pan, heat1½ tablespoons olive oil, add theseitan cutletsand cook them on each side for about1.5 minutes or until golden.

Season each side with apinch of saltandblack pepper.

Then, add½ cupdry white wine, let it evaporate, then add¾ cupvegetable broth.

Addsautéed mushroomsand cook for another 2 minutes, turning the seitan once or twice until the broth isreduced into a creamy sauce.

Plate and sprinkle with parsley before serving.

Vegan Chicken with Lemon

Vegan schnitzel

This is probably the most indulgent way to eat vegan meat. It’s crisp, flavorful, and delicious with vegan mayo, ketchup, and fries.

Check out our recipe for vegan schnitzel.

You can serve any of these seitan recipes like you’d serve meat. Try one of our delicious plant-based side dishes, such as:

• Green bean salad
• Coleslaw
• Eggplant Parmigiana
• Broccoli cauliflower salad
• Cauliflower mashed potatoes
• Roasted Brussels sprouts
• Roasted potatoes
• Dill potato salad
• Broccoli salad
• Vegan potato salad

Tips

• FLAVOR: The best way to flavor your vegan steaks is to add all the spices and flavorings to the blender with the wet ingredients and blend them until you get a flavored liquid.
  
• GET BASICS RIGHT: Vegan meat is very easy to make when you get the basics right. But working with vital wheat gluten requires a little practice before you get the hang of it.

  The trickiest part is the ratio between liquids and the vital wheat gluten.

  So, follow our recipe first, get familiar with the texture of the “dough,” and then feel free to experiment on your own, adding your favorite spices.

• TOFU OR LEGUMES: It’s important to add a legume or tofu to the vital wheat gluten to improve the protein profile of the steaks.
  
• REST: to get the best meaty texture, let the plant-based steaks rest in their cooking broth overnight. They can be stored in the refrigerator in their broth for up to an entire week.

  Their texture and flavor will get better with time. So our advice is to prepare them in advance so that you can enjoy them throughout the week.

Make ahead: this seitan recipe is excellent for meal prep as it stores well for a week in the fridge and months in the freezer.

Refrigerator: store the seitan meat in its cooking broth in an airtight container in the fridge for up to 1 week.

Freezer: freeze the seitan meat, separated from the broth, in a freezer-friendly container for up to 3 months. The broth also freezes well for up to 3 months.

• Harira soup
• Vegan butter chicken
• Tofu curry
• Moroccan lentil soup
• Lentil pasta
• Sesame noodles with grilled tofu
• Pasta e fa*gioli

For more ideas, check out our 30+ High-Protein Vegetarian Meals and 30+ High-Protein Vegan Meals compilations.