What Is Seitan? Everything About Seitan

Did you know that Seitan, a plant-based protein derived from wheat gluten & resembling meat, was developed by Buddhist monks in China during the Song Dynasty (960-1279 AD) & is still popular today? But what exactly is Seitan, & how can you incorporate it into your diet? Let's explore everything about Seitan. 

What Is Seitan?

What Is Seitan

Seitan, also known as wheat meat or wheat gluten, is a plant-based protein derived from wheat gluten. It has a chewy & meaty texture, making it an ideal substitute for animal-based protein products in various recipes. With origins in East Asian cuisines, Seitan has become popular worldwide as a staple ingredient in vegetarian & vegan diets.

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Is Seitan Healthy?

Seitan is a good option if you're trying to eat more plants & get more protein in your diet. It's low in fat, carbs, & protein, making it an excellent choice for people who want to build muscle or keep a healthy weight. 

The nutritional value of Seitan depends on a person's dietary requirements & restrictions. However, celiac or gluten-intolerant people should avoid eating Seitan because it is derived from wheat gluten.

Note that as with all foods, moderation is key. While Seitan is an excellent source of protein & other nutrients, it is essential to consume a various foods to ensure you meet all of your nutritional requirements.

What does Seitan taste like?

  • Mild & Neutral: Seitan has a mild, neutral taste on its own, which makes it easy for it to absorb the flavors of spices, marinades, & sauces when cooking.
  • Meat-like Texture: Seitan's meat-like texture is one of its distinctive characteristics. When adequately prepared, it can have a texture similar to that of certain forms of flesh, with a textured & slightly stringy consistency.
  • Versatile Flavor Profile: Seitan can be seasoned & flavored to resemble the taste of chicken, beef, or pork. It's versatile since it can be flavored with herbs, spices, & sauces.

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What is Seitan made of?

What Is Seitan

Seitan is a versatile & meat-like plant-based protein option produced primarily from wheat gluten, seasoned with various ingredients, & subjected to heat. The basic process of making Seitan:

  1. Wheat Gluten: Wheat gluten (wheat flour's protein) is used to make Seitan. It is extracted by rinsing dough made with wheat flour with water, removing the starch, & leaving the gluten behind.
  2. Seasonings & Spices: Seitan dough can be flavored with herbs, spices, & flavorings. Garlic, onion, paprika, nutritional yeast, & soy sauce are common seitan seasonings.
  3. Water or Broth: Water or vegetable broth is used to prepare Seitan & knead the dough. During preparation, the liquid serves to bond the ingredients together & adds moisture.
  4. Optional Ingredients: To improve texture & flavor, seitan dough may be mixed with oils, plant-based fats, or flavor enhancers.

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Health benefits of Seitan:

Seitan offers various health benefits:

  • High in protein: Seitan is an excellent plant-based protein source, making it an ideal option for vegetarians & vegans who may struggle to get enough protein in their diets.
  • Low in fat, carbohydrates & calorie: Seitan's low fat, carb, & calorie content benefits dieting & health. If you're maintaining your weight or just aiming to eat healthier, it's an ideal protein option to include in meals.
  • Other essential nutrients: Seitan is rich in vitamins B & C, calcium, & iron, making it an effortless way to get a nutrient increase without exerting much effort.
  • Good iron source: Seitan is a good source of plant-based iron for vegetarians & vegans. It contains considerable amounts of iron, which is needed to transport oxygen & maintain red blood cells.
  • Versatility in Cooking: Seitan is a versatile ingredient because of its neutral flavour & ability to incorporate flavourings. It can be marinated, grilled, stir-fried, or substituted for meat in traditional recipes, giving a satisfying & significant texture.

Seitan nutrition content

The nutritional value of Seitan may vary slightly depending on the recipe & brand. The approximate nutritional values per serving (about 100 grams) of Seitan:






20-30 grams


4-6 grams


Typically less than 2 grams


1-2 grams


10-15% of the RDI


1-2% of the RDI


typically about 200-400 mg

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How to make Seitan?

What Is Seitan

Seitan is easy to make at home. A basic recipe to get you started:

Ingredients: 2 cups vital wheat gluten, 1/4 cup nutritional yeast (optional, for flavor), 1 tsp onion powder, 1 tsp paprika, 1 cup vegetable broth, 2 tsp soy sauce or tamari, 1 tsp garlic powder, 2 tsp olive oil


  1. Combine the essential wheat gluten, nutritional yeast, garlic powder, onion powder, & paprika in a large mixing bowl.
  2. Whisk together the vegetable broth, soy sauce, & olive oil in a separate bowl.
  3. Pour the liquid ingredients into the dry & stir until a dough forms.
  4. Knead the dough until it becomes elastic for a few minutes.
  5. Allow the dough to rest for approx 10 minutes.
  6. Cut the dough into small pieces or form it into the desired shape, such as cutlets or sausages.
  7. In a large saucepan, boil water or vegetable broth.
  8. Place the seitan pieces carefully into the simmering liquid & simmer for approximately one hour.
  9. Remove the Seitan from the liquid & let it cool before using or storing it.

How to use Seitan?

Seitan is a versatile ingredient that may be used in a variety of dishes. Some popular ways to use Seitan:

  • Stir-fries: Add Seitan to your favorite stir-fry recipe for a high-protein substitute for meat.
  • Sandwiches & wraps: Slice seitan & use it as a filling appetizer in sandwiches or wraps, along with your favorite veggies & toppings.
  • Grilled or sautéed: Marinate seitan in the sauce of your choice, then grill or sauté it for a delicious & flavorful main dish.
  • Soups & stews: Seitan adds texture & protein to stews, soups, & curries.
  • Roasts: Make Seitan into a roast-like shape & bake it for a filling main dish.

How to Store Seitan?

What Is Seitan

Seitan can be stored in different ways depending on its form. 

  • If you have store-bought Seitan, it is typically packaged & can be stored in the refrigerator according to the recommendations on the package. 
  • Homemade Seitan can be refrigerated for up to one week in an airtight container. 
  • Seitan can also be frozen to extend its shelf life. It can be stored for up to 3 months in the freezer. Be cautious about packaging your food to avoid freezer burn properly.

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seitan is a versatile & nutrient-rich plant-based protein option for vegetarians & vegans. It has a chewy texture & can be flavored to mimic the taste of chicken. Wanna try vegan foods (plant-based foods) made with Seitan? Try Sudo's Chicken Popcorn & Keema Samosa, made of Seitan. Sudo foods are instant vegan meal with 100% Vegs, Protein Packed with No Cholesterol, Trans Fat & Preservatives.


1. Is Seitan gluten-free?

Seitan is not gluten-free since it is made using wheat gluten.

2. Is it OK to eat Seitan every day?

Seitan can be included in a balanced diet, but consuming it daily in large quantities may be optional. Eating various foods, including various protein sources, is essential.

3. Why is the Seitan so expensive?

Depending on the brand & region, the cost of Seitan can vary. The production process, packaging, & marketing are features that contribute to the price. Seitan costs more than other plant-based proteins since it's expensive to produce.

4. Is seitan & soya same?

No, Seitan & soya are different. Seitan is derived from wheat gluten, while soy is derived from soybeans. They differ in terms of texture, flavor, & nutritional value.

5. Can you boil Seitan?

Yes, Seitan can be boiled, but it is more common to simmer Seitan in a flavorful broth to allow it to absorb the broth's flavors & develop a tender texture.

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