Seitan
A plant-based protein with a fibrous, meat-like texture, made by washing starch out of wheat flour, then boiling and cooking the separated gluten. It has been used in place of meat for centuries in East Asian Buddhist cuisine.
What Is Seitan?
Seitan is a plant-based protein made by kneading wheat flour with water, washing away the starch, and boiling and cooking the resulting pure gluten. Also known as “wheat meat,” it has been used in place of meat for centuries in East Asian Buddhist monastic cuisine.
Unlike tofu and tempeh, it has a fibrous, stretchy texture that gives it a meat-like chew, making it a popular meat substitute in vegan and vegetarian cooking.
Seitan Nutrition
One hundred grams of cooked seitan contains about 120 kcal; it is high in plant-based protein and low in fat. Values vary by recipe and are approximate.
How to Eat Seitan
Seitan is eaten as a plant-based protein alongside foods from other food groups as part of a balanced diet.
This information is general; seitan is a food, not a medical treatment. People with celiac disease or gluten sensitivity must avoid seitan because it is almost pure gluten.
How to Choose Seitan
Good seitan ranges in color from light to dark brown, has a firm, fibrous texture, and smells mildly grain-like or neutral.
- Its color should range from light to dark brown
- Its texture should be firm and fibrous, not crumbly
- It should smell mildly grain-like or neutral, not sour
How to Store Seitan
Seitan can be refrigerated in a sealed container in its own liquid for a few days; it can keep for months in the freezer.
Using Seitan in the Kitchen
Seitan is most often used in place of meat in stir-fries, fried dishes, and stews; it readily takes on different flavor profiles when well marinated.
Frequently Asked Questions
What is the difference between seitan and tofu?
Tofu is made from soybeans, while seitan is made from wheat gluten. Seitan has a more fibrous, meat-like texture, while tofu is softer and more neutral.
Can seitan be made at home?
Yes. Knead wheat flour, then rinse it under water to wash away the starch; the remaining gluten can be cooked in seasoned water.
Can you find seitan in Türkiye?
It may be available at stores that sell vegan products and in the plant-based foods sections of some large supermarkets; it is becoming more common.