Homemade Seitan

5.0

(1)

1 Review

Seitan, often called "wheat meat," is just that: a dough made of wheat gluten that, when cooked, very closely resembles meat. It's a common meat replacement for vegetarian and vegan diets and it's actually very easy to make at home. Use it to make breaded "chicken" Parmesan, barbecue "chicken" or even "chicken" tenders. Our recipe makes two loaves so you can use one now and freeze the other one for later.

Carolyn Casner

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

25 mins

Additional Time:

50 mins

Total Time:

1 hr 15 mins

Servings:

Yield:

2 loaves

Nutrition Profile:

Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Healthy Aging Low-Sodium Low-Fat Heart-Healthy Vegan Vegetarian Egg-Free Low-Calorie

Jump to Nutrition Facts

Cook Mode (Keep screen awake)

Ingredients

2 cups vital wheat gluten
½ cup nutritional yeast
2 teaspoons dried minced garlic
2 teaspoons dried minced onion
4 cups low-sodium vegetable broth, divided
2 tablespoons white miso
4 slices ginger

Directions

Combine wheat gluten, nutritional yeast, garlic and onion in the bowl of a stand mixer fitted with the dough hook (or in a large bowl). Whisk 1 cup broth and miso in a medium bowl (or large measuring cup); add to the dry mixture. Mix on medium-low until elastic, about 3 minutes (or knead by hand in the bowl until elastic, 3 to 5 minutes), adding more broth if the dough is too dry. Shape into two 3-by-5-inch loaves.
Transfer the loaves to a large saucepan. Add the remaining broth, ginger and enough water to cover the loaves; bring to a boil over medium-high heat. Reduce heat to medium-low, cover and cook until firm, about 30 minutes. Remove from heat, uncover and let stand for 15 minutes. Transfer to a colander to cool.

Tips

To make ahead: Wrap tightly in plastic wrap and refrigerate for up to 3 days or freeze for up to 1 month.

Originally appeared: EatingWell.com, October 2018

Nutrition Facts (per serving)

162	Calories
1g	Fat
10g	Carbs
27g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 2 (1/2 inch) slices
Calories 162
% Daily Value *
Total Carbohydrate 10g	4%
Dietary Fiber 3g	12%
Total Sugars 1g
Protein 27g	54%
Total Fat 1g	1%
Saturated Fat 1g	3%
Vitamin A 0IU	0%
Vitamin C 0mg	0%
Folate 120mcg	30%
Sodium 211mg	9%
Calcium 25mg	2%
Iron 2mg	13%
Magnesium 11mg	3%
Potassium 192mg	4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Homemade Seitan

Ingredients

Directions

Tips

Nutrition Facts (per serving)

Related Articles