Seitan is a healthy and high-protein vegan meat alternative taking the world world by storm thanks to its meat-like texture. In this guide, you'll learn about its health benefits, and how to make it at home
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Seitan is a versatile and protein-packed meat substitute that has taken the vegan culinary world by storm thanks to its innate ability to mimic the texture of meat.
Made from vital wheat gluten, it has been used in place of meat in dishes for centuries after Buddhist monks discovered it in the sixth century when finding ways to replace meat in their diets.
As a nutritious meat substitute with a high protein content and realistic meat-like texture, it’s no wonder why seitan has gained popularity in the plant-based community!
In this comprehensive guide to seitan, we’ll delve into the history, health benefits, and share simple step-by-step instructions to make your own seitan at home.
What is seitan?
Seitan, also known as “wheat meat,” is a popular plant-based protein made from vital wheat gluten, and is also known as vital wheat protein, textured wheat protein, wheat gluten, vital wheat gluten.
Seitan’s chewy texture and ability to absorb flavours make it a sought-after meat substitute in various cuisines worldwide.
By flavouring the dough or deep frying it, you can use it to make a range of dishes such as Sticky Vegan BBQ ‘Ribs’, seitan bacon, vegan Lincolnshire sausages, and even a convincingly meaty vegan steak.
Its origins can be traced back to ancient Asian cultures, particularly in China and Japan, where it was used in vegetarian Buddhist diets.
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Seitan was invented by Buddhist monks in the sixth century, but the name 'seitan' was introduced by the Japanese in the 1960s. Photo © Romualdo via Adobe Stock
With its long and storied history deeply rooted in ancient traditions, seitan continues to be a beloved and versatile plant-based protein source for people seeking delicious and sustainable alternatives to meat.
Its ability to absorb flavours and replicate meat-like textures makes it a valuable ingredient for both seasoned vegans and those exploring plant-based diets for the first time.
You can buy seitan in tins or jars, cooked and marinated and ready to eat, or you can easily make your own. Check out our easy seitan recipe below!
History of seitan
Seitan’s history dates back over a thousand years when it was first developed by Buddhist monks seeking a meat alternative. Initially known as “mock duck,” “mock goose,” or “Buddha’s food,” seitan gradually spread throughout Asia and beyond.
The earliest records of seitan-like recipes can be found in Chinese texts from the 6th century, during the time of the Northern Wei Dynasty. At that time, wheat gluten was known as “mian jin” in Chinese, which translates to “wheat tendon” or “wheat muscle,” referencing its chewy and meat-like texture.
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The earliest records of seitan-like preparations can be found in Chinese texts from the 6th century. Photo © Arundhati Sathe via Getty Images
Over the centuries, seitan gradually found its way to Japan, where it became a significant component of traditional Buddhist temple cuisine (Shojin Ryori). In fact, the Japanese name for wheat gluten is seitan pronounced ‘say-tan’ and was introduced in the 1960s as part of the macrobiotic diet.
Japanese Buddhists embraced seitan as a vital protein source, and it was prepared in various ways, including simmering, steaming, and frying, to create a wide range of flavourful dishes.
With the rising popularity of plant-based diets, seitan has become a staple ingredient in vegan and vegetarian kitchens globally.
Is seitan healthy?
Seitan is an excellent source of protein for vegans and vegans. It contains vital amino acids, making it a complete protein. Moreover, it is low in fat and carbohydrates, making it a favourable option for those looking to maintain a balanced diet.
However, individuals with gluten sensitivity or celiac disease should avoid seitan, as it is primarily composed of wheat gluten.
Here are some of the top health benefits of seitan:
1. High in protein
Seitan is a fantastic source of protein, making it an excellent choice for individuals looking to meet their protein needs without consuming animal products. It is primarily composed of gluten, the protein found in wheat, and contains all nine essential amino acids, making it a complete protein.
One serving of seitan can provide around 20 grams of protein, making it a valuable addition to a balanced diet, particularly for those with active lifestyles or fitness goals.
2. Low in fat
Seitan is naturally low in fat, especially saturated fat, which is often associated with various health issues when consumed in excess1. This makes it a heart-friendly protein option compared to some animal-based proteins that can be higher in saturated fats.
Vital wheat gluten is a complete protein, naturally low in fat, cholesterol-free and a contains essential minerals such as iron, calcium, and phosphorus. Photo © Gema Alvarez Fernandez via Getty Images
3. Cholesterol-free
Being entirely plant-based, seitan contains no cholesterol. High cholesterol levels are linked to an increased risk of heart disease2,3, so choosing cholesterol-free foods like seitan can contribute to heart health.
4. Low in carbohydrates
Seitan is relatively low in carbohydrates compared to other plant-based protein sources like legumes or grains. For individuals managing their carbohydrate intake, seitan can be a beneficial option to include in their diet.
5. Contains essential minerals
Seitan contains essential minerals such as iron, calcium, and phosphorus. Iron is essential for oxygen transport in the body, while calcium and phosphorus contribute to bone health.
How to make seitan
Seitan is made by creating a salt-free dough made with wholewheat flour and water. The dough is then washed under a running tap to remove the wheat starch, bran and other water-soluble proteins.
You are then left with a piece of pliable insoluble gluten. The shortcut is to buy vital wheat gluten flour and mix with water.
Seitan is made by creating a salt-free dough made with wholewheat flour and water. Photo © Daniel Megias via Getty Images
Here’s a basic seitan recipe from vegan cookery school Demuths Cookery School to get you started:
For the seitan:
- 140 g vital wheat gluten flour
- 3 tbsp nutritional yeast flakes
- 125 ml cold vegetable stock
- 3 tbsp soy sauce/shoyu
- 2 tbsp fresh lemon juice
- 1 tbsp olive oil
- 2 garlic cloves (made into a paste or grated using a small grater or microplane )
For the broth:
- 1 litre vegetable stock
- 1 litre water
- 3 tbsp soy sauce/shoyu
Method:
- Fill a pot with the water, stock and soy sauce. Cover and bring to a boil.
- In the meantime, in a large bowl mix together gluten and yeast. In a smaller bowl mix together stock, soy sauce, lemon juice, olive oil and garlic. Pour the wet into the dry and combine with a wooden spoon until most of the moisture has absorbed and partially clumped up with the dry ingredients.
- Use your hands and knead for about 3 minutes, until it’s an elastic dough, longer if you want a chewier texture. Let rest for 5 minutes. Divide into three equal pieces with a knife and then knead those pieces in your hand just to stretch them out a bit.
- Once the broth is boiling, lower the heat to a simmer. Add the gluten pieces and partially cover the pot so that steam can escape. It is important not to boil the broth at this point. You want a gentle simmer with a few bubbles coming to the surface at a time. Let simmer for 45 minutes, turning occasionally. If the broth turns to a boil, remove the lid for a bit. Turn the heat off and take the lid off, let sit for 15 minutes.
- Remove from the broth and place in a strainer until it is cool enough to handle. Slice and use as desired.
Tips for making seitan
You can experiment with different spices and seasonings to customise the flavour of your seitan.
For a firmer texture, knead the dough for a few extra minutes.
Photo © Sharaf Maksumov via Getty Images
How to make seitan chicken
Transforming seitan into a delectable chicken substitute is easier than you might think. Follow these steps to make a basic seitan chicken that can be used as a base for other recipes like nuggets and burgers.
You can coat your meat-free pieces in gram flour and spices and fry until crispy to make vegan nuggets and burgers. Photo © Vegan Food & Living
Ingredients:
- Basic seitan recipe (from above)
- Chicken seasoning
- Onion powder
- Garlic powder
- Paprika
- Salt and pepper to taste
Method:
- Prepare the basic seitan dough as previously described.
- Before simmering the seitan, add 1 tablespoon of chicken seasoning, 1 teaspoon of onion powder, 1 teaspoon of garlic powder, 1 teaspoon of paprika, and salt and pepper to taste.
- Proceed with the simmering process as mentioned earlier.
- Your seitan chicken is now ready to be used in your favourite recipes!
Tip
You can make your own vegan Southern fried chicken burger by coating your meat-free chicken pieces in gram flour and seasonings and deep frying until crisp and golden.
So, now you know how to make it it’s time to roll up your sleeves, get creative in the kitchen, and enjoy the wonders of homemade seitan in your favourite meat-free recipes!
Now you know what it is, put your knowledge to the test with these vegan seitan recipes!
Featured photo © Daniel Megias via Getty Images
References
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Maki KC, Dicklin MR, Kirkpatrick CF (2021) Saturated fats and cardiovascular health: Current evidence and controversies. J Clin Lipidol. Available at: https://pubmed.ncbi.nlm.nih.gov/34649831/
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Sacks FM, Lichtenstein AH, Wu JHY, et al., American Heart Association (2017) Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. Circulation. 136(3):e1-e23. Available at: https://pubmed.ncbi.nlm.nih.gov/28620111/
- Korakas E, Dimitriadis G, Raptis A, Lambadiari V (2018) Dietary Composition and Cardiovascular Risk: A Mediator or a Bystander? Nutrients. 10 (12): 1912. Available at: https://pubmed.ncbi.nlm.nih.gov/30518065/
