Easy Seitan

Learn how to make your own seitan with this 20-minute easy seitan! Meaty homemade nuggets are pan-fried and tossed in a sticky ginger garlic sauce. If you thought making your own seitan at home was difficult, then try this recipe!

Try more of my meaty vegan seitan recipes, like Vegan Steak, Vegan Chicken, Vegan Wings, Carne Asada, and Fried Chicken.

Have you tried making your own seitan? Once I learned how, I couldn’t stop! From seitan-based Vegan Pepperoni to Vegan Turkey Roast to Vegan Holiday Ham Roast, it’s one of my favorite plant-based meat substitutes to play with in the kitchen.

Whether you’re new to seitan or have made it a few times, you’ll love this Easy Seitan recipe. It’s easy to follow, uses less than 10 ingredients, and only takes 20 minutes, so any level of home cook can master it! 

What is seitan?

Seitan (say-tan) is a vegan meat substitute made from vital wheat gluten, spices, and vegetable broth. These simple ingredients are kneaded into a dough before it’s cut into smaller pieces and cooked. The texture, taste, and look are almost scary similar to real meat!

Why this is the best seitan recipe

• It’s foolproof – Even if you’re new to seitan, you’ll have an easy time making this recipe and adding the meaty bites to your favorite meals.
• The best vegan meat substitute – I adore tofu and tempeh, but the meaty texture and flavor of seitan make it a superstar meat substitute!
• Served with a great sauce – The bites are pan-fried and tossed in a sweet, savory, and tangy “honey” ginger sauce. Every bite will make your taste buds tingle!

How to make seitan

Find the complete recipe with measurements in the recipe card below.

Stir the vital wheat gluten, flour, nutritional yeast, onion powder, garlic powder, thyme, and salt together in a large bowl.

Pour the broth and olive oil into the bowl with the dry ingredients and stir until the dough pulls away from the bowl.

Dump the dough onto a clean surface lightly dusted with vital wheat gluten, then knead it with your hands for a few minutes. Tear the dough into bite-sized pieces.

The dough should be somewhat moist to the touch. If it’s dripping or too messy to work with, it’s likely because too much broth was added.

Place a steamer basket into a large pot filled with a couple of inches of water. Place the seitan pieces in a single layer in the steamer and steam for 15 minutes.

If you’re using the honey ginger sauce, whisk the garlic, ginger, soy sauce, agave, seasoned rice vinegar, and cornstarch together in a small bowl.

Craving a different sauce? Toss the bites in kung pao sauce, teriyaki sauce, sweet and sour sauce, or any of the sauces listed in the Serving Suggestions below.

Warm the olive oil in a large skillet over medium heat. Once warm, add the steamed seitan pieces and fry until golden brown and crispy on both sides.

Lower the heat and pour the sauce over the seitan. Stir constantly until the sauce has thickened and the bites are glossy and coated.

Serve the bites with rice or the cooked grains of your choice and steamed veggies, like broccoli or cauliflower. Enjoy!

Serving suggestions

Like tofu and tempeh, I like these seitan bites best tossed in a sauce and served over rice with veggies. Here are a few more delicious ways you can enjoy these meaty bites:

• Toss them in BBQ sauce, teriyaki sauce, sesame sauce, gochujang sauce, bang bang sauce, or any other sauce you love!
• Skip the sauce entirely and enjoy the nuggets with french fries and dipping sauce, like vegan ranch or ketchup, on the side for a fun meal.
• They’re the best protein-packed topping for grain bowls, burrito bowls, green salads, spaghetti, or stir fry.
• Chop them up and fold them into a casserole, a pot of chili, or your favorite soup for more protein. 

Frequently asked questions

Print

Easy Seitan

Learn how to make your own seitan with this 20-minute easy seitan! Meaty homemade nuggets are pan-fried and tossed in a sticky ginger garlic sauce.

Course Main Dish

Cuisine American

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 4 servings

Calories 284kcal

Author Nora Taylor

Ingredients

Easy Seitan

• 3/4 cup vital wheat gluten
• 2 tablespoons chickpea flour or all purpose flour
• 2 tablespoons nutritional yeast
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 3/4 cup vegan no chicken broth or vegetable broth
• 1 tablespoon olive oil

Honey Ginger Seitan

• 2 tablespoons olive oil
• 5 cloves garlic minced
• 2 tablespoons grated ginger
• 1/2 cup low sodium soy sauce
• 1/4 cup agave
• 2 teaspoons seasoned rice vinegar
• 1 tablespoon cornstarch

US Customary – Metric

Instructions

• In a large bowl, add the vital wheat gluten, flour, nutritional yeast, onion powder, garlic powder, thyme and salt. Stir well to combine.
• Pour the broth and olive oil in the bowl with the dry ingredients, and stir well with a large spoon until the dough starts to pull away from the bowl.
• Transfer to a lightly floured surface and knead with your hands for 2-3 minutes. It will be a messy dough.
• Tear the dough into bite sized pieces.
• Prepare a large pot with a steamer basket with 1-2 inches of water on the bottom. Place the pieces of seitan in the basket and steam for 15 minutes.
• If using the honey ginger sauce, add the garlic, ginger, soy sauce, agave, seasoned rice vinegar and cornstarch to a small bowl and whisk to combine.
• In a large sauté pan, warm the olive oil over medium heat. Add the steamed seitan pieces and pan fry on each side until golden brown and crispy on the outside.
• Lower the heat and pour the sauce over the seitan. Stir constantly until thickened and the seitan is coated in the sauce.
• Serve immediately with rice, if desired and perhaps a side of steamed broccoli.

Nutrition

Serving: 14 servings | Calories: 284kcal | Carbohydrates: 23g | Protein: 23g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 1480mg | Potassium: 265mg | Fiber: 2g | Sugar: 10g | Vitamin A: 100IU | Vitamin C: 4mg | Calcium: 54mg | Iron: 2mg

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And when it comes to staying motivated: share stories with our community, celebrate victories and discover new recipes! Together we can make healthy meals accessible, delicious and enjoyable. Everyone is invited - no matter what your background story may be - drop us a line at [email protected]!

Frequently Asked Questions

Is it possible to reduce your risk of developing chronic diseases by eating a plant-based diet?

Plant-based diets are becoming increasingly popular due to their many environmental and health benefits. It involves eating mainly fruits and vegetables, whole grains, legumes and nuts, as well as reducing or eliminating animal proteins such meat or dairy products. Plant-based diets have many advantages, including better heart health, digestive health benefits and increased energy levels. They also offer potential environmental protection. You can still get sufficient protein from a plant-based food plan by eating other protein sources.

What are the drawbacks of meat made from plant-based sources?

The main disadvantage of plant-based meat is the lack of essential vitamins and minerals found in animal proteins. The amount of essential amino acids found in plant-based meat, including vitamin B12 and hemo iron, is lower than those found in animal protein sources. Because of the large amount of sodium needed to preserve them, some plant-based proteins have higher sodium levels than real meat. It can also be more costly and time-consuming to buy quality vegan products online or in grocery stores. Vegan options can also take more time to cook, which could lead to longer cooking times.

What are some great sources of protein in a plant-based diet.

Some excellent sources of protein on a plant-based diet include legumes such as beans, lentils, and chickpeas; soy products like tofu and tempeh; grains such as quinoa and teff; nuts such as almonds, walnuts, and cashews; seeds such as pumpkin and sunflower; and green leafy vegetables like spinach, kale, broccoli, and Brussels sprouts. Many of these plant-based proteins provide fiber in addition to essential micronutrients like vitamins and minerals. A plant-based diet may include omega-3 fatty oils such as flaxseeds (chia seeds), walnuts, hemp seeds and chia seed.

What can you do to replace meat in a plant-based diet.

Ingenious vegan substitutes can replace meat in a plant-based diet. Tofu and seitan (wheat Gluten), tempeh or fermented soybeans can mimic traditional meats. Vegetarian vegetarian burgers made with black beans and/or quinoa taste just like beef burgers. Coconut bacon strips, eggplant bacon bits, tofu mayo and veggie hot dog made with seasoned text soy protein are other tasty options that don't require animal products. You can alter recipes to use fruits, vegetables, beans, seeds and nuts as well as vegetables and grains. Steaming, roasting or grilling are all great ways to enjoy plantbased meals without compromising savoriness.

Is it easy to change to a plant-based diet

Changing to a plant-based diet may feel intimidating, but it doesn't have to be. It's possible to slowly transition to a vegan diet, and to adjust your lifestyle to make it more manageable. It is important to tailor the transition to each individual's lifestyle, as everyone has different needs. Structure meals around whole foods, rather than processed products, can help make this easier. It also helps if individuals focus on creating meals that they enjoy eating and fit their dietary needs.

A support system of friends, family, and certified healthcare professionals can help people stay on track to their goals for a plant-based lifestyle transition. Finally, cooking new recipes can add variety and excitement along the way. You don't have to feel hungry or bored when you make this diet change. There are plenty of vegan options. Changing gradually while mindful of daily nutrient intake can ensure a successful plant-based journey.

Is it possible for a plant-based diet to help you lose weight?

Yes, eating a plant based diet can help you lose weight. Eating various fruits and vegetables, legumes and nuts, seeds, whole grains, and other plant-based proteins can provide enough volume to fill you up without adding extra calories from unhealthy fats or carbohydrates. A well-rounded vegan meal plan is usually low in saturated fat and cholesterol-containing foods like red meat and processed snacks that tend to add weight instead of take it away. Research has shown that a plant-based diet can increase metabolism and reduce the risk of obesity. The addition of healthy, fiber-rich ingredients and the elimination of starches, sugars and white bread can support weight loss, while also providing vital vitamins and minerals necessary to keep your body healthy.

Statistics

• In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)
• A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)

External Links

[TAG26]

• Diabetes

[TAG28]

• What is a Plant-Based Diet? Why should you Try It? - Harvard Health

[TAG30]

• Plant-Based Diets for Personal, Population, and Planetary Health - ScienceDirect

[TAG32]

• PubMed: Deteriorating beta cell function in type 2 Diabetes: A long-term model


• A Plant-Based Dietary Intervention Improves Beta-Cell Function and Insulin Resistance in Overweight Adults: A 16-Week Randomized Clinical Trial - PubMed

How To

How to make the transition from a plant-based diet easy without feeling overwhelmed

It can seem overwhelming to make the switch to a plant-based diet. However, education and preparation are key. You can start slowly by taking small steps and gradually changing your diet. Whole foods are more nutritious and healthier than processed alternatives.

Dedication is key to successful meal prep and planning. It's important to plan ahead so you can know what you need and how much time you have to spend on each dish. You can simplify your kitchen by investing in multi-cookers or slow cookers. Batch cooking will allow you to prepare multiple meals at once.

Do not be afraid to experiment with new flavors. You can add variety to your vegan diet by trying different cuisines, such as Indian curries and Chinese tofu. You should create a grocery shopping list that is based upon recipes and not rely on impulse buying at the grocery stores. It'll be much easier to switch once you have the right ingredients.

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