High Protein Seitan

Welcome to another plant-powered recipe! Today, we’re exploring high-protein seitan, a versatile and delicious meat substitute perfect for those looking to incorporate more meatless meals into their diet. I shared a video of me making this in my private Facebook group, and people loved the idea of a wholesome high-protein source that could be used in meal plans throughout the week. Whether you’re a seasoned vegan or just dipping your toes into the world of plant-based eating, this recipe is sure to satisfy your cravings and help you meet your daily protein goals.

Why Seitan?

Seitan, also known as wheat gluten or wheat meat, is a protein-rich meat substitute made from wheat gluten. Its chewy, meaty texture makes it a popular choice for vegan and vegetarian dishes. Seitan is high in protein and low in fat, making it a great option for those looking to maintain a balanced diet.

Benefits of Including High Protein Seitan into Your Diet:

Seitan is not only a fantastic source of plant-based protein but also offers several other health benefits. Unlike some meat alternatives at grocery stores, this high-protein seitan is minimally processed and free from artificial additives with minimal oil Additionally, seitan is cholesterol-free and lower in saturated fat compared to animal-based proteins, making it a heart-healthy choice for those looking to improve their cardiovascular health.

Versatility in Cooking:

One of seitan’s standout features is its incredible cooking versatility. Its neutral taste allows it to absorb flavors from marinades, spices, and sauces. This makes it adaptable to a wide range of cuisines and culinary styles. Whether you’re craving BBQ pulled “pork,” spicy stir-fried “beef,” or tangy teriyaki “chicken,” seitan can be transformed into mouthwatering dishes that fulfill that sensation from your favorite non-vegan recipes.

This is what it looks like after steaming. It’s ready to go into any recipe that would call for chicken or steak shreds. I like using it in tacos, adding it to soups, and serving it with peanut noodles. High-protein Seitan is my number one, easiest way to meet my protein goals.

Health Benefits Beyond Protein:

In addition to its high protein content, seitan also provides essential nutrients such as iron, calcium, and B vitamins. Iron is particularly important: it plays a crucial role in oxygen transport and energy production in the body. Including seitan in your meals can help ensure you’re meeting your nutritional needs while enjoying delicious and fulfilling dishes.

Experimenting with Flavors and Textures:

One of the great things about seitan is the opportunity to experiment with different flavors and textures. Whether you prefer your seitan crispy, chewy, or tender, there are endless possibilities for customization. Try marinating your seitan in a citrus marinade, coating it in a barbecue sauce, or adding it to a rich and creamy curry.

A Few Important Notes

• You want this dough to become elastic, almost shiny at the end of processing. You want to twist and knot and tie it to create a weird shape that ultimately creates the sinewy texture we are going for. Otherwise, you’ll get a rubbery mess.
• Pack those foil packets TIGHTLY. We don’t want them to expand too much.
• I use a scale because it’s the most accurate way to make a recipe like this. This is more science than it is ‘feeling’ because we are creating a wildly meaty texture from plants. But don’t be afraid; you can do it!
• Feel free to change up the flavor components you add. The parts that can’t be modified are the beans, oil, aquafaba, tofu, and VWG ratios.
  
  

  High Protein Seitan

  This high protein seitan recipe is great used in any application that calls for chicken or steak shreds. Thanks to the tofu, beans, and vital wheat gluten, it's very high in protein.

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  Prep Time 10 minutes mins

  Cook Time 15 minutes mins

  Servings 8 cutlets

  Ingredients

    

  • 175 g extra firm tofu (a little more than half a package)
  • 200 g canned white beans (about 1 cup)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ¼ tsp poultry seasoning
  • ½ tsp salt
  • 2 T nutritional yeast
  • 2 T oil of choice I like grapeseed bc it’s neutral
  • 2 T aquafaba
  • 1 T miso
  • ½ tsp no-chicken bouillon
  • 190 g vital wheat gluten (about 1.5 cup)

  Instructions

   

  • Add all ingredients up to the vital wheat gluten into a food processor and process until smooth.
  • Add vital wheat gluten and process for 30 seconds until combined. Remove half of the dough and take turns processing each dough for a few minutes until the seitan dough is elastic and a little shiny. Your machine may get warm.
  • Portion the dough evenly into pieces weighing about 80 grams, or the size of a small chicken cutlet. Stretch each piece and then wrap it around itself, tying and making various knots. This is what makes the 'sinew' shreds in the final product.
  • Wrap each seitan cutlet tightly in heavy-duty foil or parchment paper. Steam for 15 minutes by using a trivet and a cup of water in a high pressure in an instant pot,. You can also steam traditionally, though it will take more time to fully cook.
  • Remove the cutlets from their foil wrappings and shred them with your hands, following with the grain/sinew you created with the tying and wrapping portion of the recipe.
  • Use however you like in any recipe calling for chicken or steak shreds.

  Notes

  Again, I can't stress this enough. A scale is the best way to measure these ingredients. I have made it with American cup standard measurements but ended up adding a little water to make sure the dough came together correctly)