What Is Seitan?
If you’re over traditional tofu and veggie burgers, broaden your plant-based horizons with seitan. This vegan meat substitute can be easily shaped and cooked to look just like chicken. It’s loaded with healthy nutrients too.
What Is Seitan?
Seitan is a plant-based meat substitute that’s made from vital wheat gluten. Vital wheat gluten looks powdery like all-purpose flour but contains mostly protein-rich gluten. Seitan is made by kneading this ingredient with water and spices. Soy sauce and nutritional yeast are two favorite ingredients to pump up the taste.
Seitan has a juicy chicken consistency, which makes it a great option for meat lovers. The taste is subtle and has a savory umami bite to it. Seitan also easily soaks up any flavor it’s cooked with so the flavor options are endless.
Unlike tofu and tempeh, seitan is made almost entirely of gluten. Tofu and tempeh are derived from soybeans. While tofu has a creamy consistency and tempeh is very firm, seitan falls somewhere in the middle.
Where to Buy Seitan
Seitan is gaining in popularity and is now available at both health food stores and larger grocery stores. Whole Foods and Target usually stock several varieties. It’s often located in the refrigerated section near other meat substitutes like plant-based burgers. Some stores keep seitan in the freezer section.
Some of our favorite brands include:
How to Make Seitan
To prepare seitan, you can buy it premade at the grocery store or put it together yourself with vital wheat gluten and water. Seitan is usually cooked in water or broth and simmered until all of the flour is completely cooked through. This is an important step as eating raw flour can be dangerous (not to mention it doesn’t taste so great!).
If making your own, simmer the seitan mixture until it has expanded and reached 160° F in the center. It should feel firm to the touch. Once cooked, seitan can sit in your refrigerator for up to four days.
If you buy precooked seitan, most of the prep work is done for you. Buy a seasoned variety and just warm over the stovetop for a healthy dinner in no time. For plain packaged seitan, chop it up and add your favorite sauce or marinade. Seitan tends to dry out quickly, so use plenty of liquid when cooking it. It’s perfect for slow-cooked stews, soups and chilis. Next try slicing it for a stir fry, cutting it into cubes for the grill or grating it into chili or pasta sauce in place of ground beef.
Is Seitan Healthy?
As long as your body is able to tolerate gluten, seitan can be a tasty part of your healthy diet. One half-cup serving of seitan has 240 calories, 46 grams of protein, one gram of fat and two grams of fiber. It’s also rich in iron, which can be a tricky nutrient to get enough of when you’re a vegan or vegetarian.
While it’s high in protein, seitan does not contain all of the essential amino acids that your body needs for building and repairing tissue. In addition to meat and dairy products, tofu and tempeh are both complete proteins with all of the essential amino acids.
Ready to start incorporating more plant-based goodness into your weekly meal plan? Here are a few plant-based recipes to get you started!
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I make chana masala, the classic Indian chickpea curry, in my slow cooker. Browning the onion, ginger and garlic first really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas
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Sometimes tofu can be boring and tasteless, but not in this fried tofu recipe! The crispy vegetarian bean curd is so loaded with flavor, you’ll never shy away from tofu again. —Nick Iverson, Denver, Colorado
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This colorful soup is vegetarian-friendly and full of fresh flavors from a rainbow of vegetables. You can use any multicolored pasta in place of the spirals. —Crystal Schlueter, Northglenn, Colorado
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When I have a hungry family to feed, these tasty beans with spinach, tomatoes and carrots are a go-to dish. This veggie delight is frequently on the menu. —Jennifer Reid, Farmington, Maine
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This was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn’t eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon
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Oven-roasting root vegetables is a delicious way to get the most out of these earthy treats, bringing out their subtle sweetness. Serving them over endive with a homemade vinaigrette is just a bonus! —Peter Halferty, Corpus Christi, Texas
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Cauliflower florets are deep-fried to a crispy golden brown, then coated in a sauce with just the right amount of kick. This is a fun alternative to the classic chicken dish.—Nick Iverson, Milwaukee, Wisconsin
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My daughter Kayla saw a black bean chili while watching a cooking show and called me about it because it looked so good. We messed with our own recipe until we got this easy winner. —Lisa Belcastro, Vineyard Haven, Massachusetts
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Here are all the secrets you need to know for how to make the best vegan chili!
When there’s not much time to cook, try roasting potatoes and cauliflower with chickpeas for a warm-you-up dinner. It’s a filling meal on its own, but you can add chicken or tofu to the sheet pan if you like. —Pam Correll, Brockport, Pennsylvania
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My husband, Matt, grills this recipe for both breakfast and dinner gatherings. Besides the company, the potatoes are one of the best parts! —Susan Nordin, Warren, Pennsylvania
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You’ll love this salad warm or chilled. For variety, add feta cheese or use this as a filling for stuffed tomatoes or mushrooms. —Brian Kennedy, Kaneohe, Hawaii
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My husband and I often crave pakoras, deep-fried fritters from India. I wanted to get the same flavors but use a healthier cooking technique, so I made soup using all the classic spices and our favorite veggie, cauliflower! —Melody Johnson, DePere, Wisconsin
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The smoked Spanish paprika gives a simple side of roasted cauliflower extra depth. This is definitely a favorite. —Juliette Mulholland, Corvallis, Oregon
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A rich blend of spices adds flavor to tender, nutritious bulgur and garbanzo beans in this tangy stew that has just the right amount of heat. A hint of sweetness from golden raisins is the perfect accent. —Faith Cromwell, San Francisco, California
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One of my girls won’t eat meat and the other struggles to get enough fiber. This recipe is a perfect way to give them what they need in a dish they love to eat. I save my broccoli stems in the freezer until I have about two small bags, and then I make soup. —Maria Davis, Flower Mound, Texas
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This is an easy recipe for a “tofu beginner,” as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve with Chinese soup and egg rolls! — Autumn SinClaire, Gold Beach, Oregon
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I love to prepare dishes without gluten or dairy products, and this recipe meets the criteria when you use gluten-free pasta. It’s proof you can use delicious, healthy products to create a crowd-pleasing meal. It’s also soy-free, nut-free and vegetarian. —Amie Valpone, New York, New York
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When you want to cook okra without frying it, roast it with lemon juice for a lighter version. The smoked paprika gives it even more roasty oomph. —Lee Evans, Queen Creek, Arizona
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I submitted this recipe to a local newspaper and won first prize. I make this hearty soup whenever my family needs a good dose of veggies. —Jody Saulnier, Woodstock, New Hampshire
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This tasty vegetable side dish can set a chilling scene on Halloween if you style it to look like a brain—try adding spiders and spiderwebs to your table setting. You can also serve it on Thanksgiving and pair it with the turkey and dressing. The festive orange sauce takes some time, but it tastes incredible.—Lauren Knoelke, Milwaukee, Wisconsin
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My kids eat this spiced broccoli without cheese; it’s that good. It transports easily to the beach, the park or tailgate parties and also works on an indoor grill. —Kathy Lewis-Martinez, Spring Valley, California
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My favorite meals show a love of family and food. This zucchini dish with tomatoes is like a scaled-down ratatouille. —Adan Franco, Milwaukee, Wisconsin
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Everyone at my table goes for this feel-good soup. It is quick when you’re pressed for time and beats fast food, hands down. —Darlis Wilfer, West Bend, Wisconsin
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When entertaining, I often rely on my pepper tapenade recipe because it takes only 15 minutes to whip up and pop in the fridge. Sometimes I swap out the almonds for walnuts or pecans. —Donna Magliaro, Denville, New Jersey
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Marinated stuffed olives go over so well with company that I try to keep a batch of them in the fridge at all times. —Larissa Delk, Columbia, Tennessee
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Sometimes I serve this side dish chilled and other times we enjoy it hot. It has a pleasant tinge of lemon and a nice crunch from pecans. —Shelly Nelson, Akeley, Minnesota
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On long summer days when we just want to relax, I make a cool salad with avocado, berries and mint. The tangerine dressing is refreshingly different. —Carole Resnick, Cleveland, Ohio
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These saucy chickpeas add just a little heat to meatless Mondays. They’re especially good over hot, fluffy brown rice. —April Strevell, Red Bank, New Jersey
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My crazy good salad has cherry tomatoes, squash and blueberries together in one bowl. Then I layer on the flavor with fresh corn, red onion and mint. —Thomas Faglon, Somerset, New Jersey
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Fresh green broccoli turns tangy and tasty when roasted with lemon juice and pepper. A sprinkle of almonds adds crunch. —Liz Bellville, Jacksonville, North Carolina
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I came up with this easy salad while brainstorming light, protein-filled recipes. My vegetarian and vegan friends are especially big fans. —Maiah Miller, Monterey, California
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Even self-avowed carnivores won’t miss the meat in this zippy dish. It’s chock-full of healthy ingredients that will keep you feeling satisfied. —Laurie Stout-Letz, Bountiful, Utah
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For easy veggies, I make a simple sauce of sweet red peppers, almonds and parsley. We also like this sauce with zucchini or roasted cauliflower. —Elisabeth Larsen, Pleasant Grove, Utah
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Give your friends the gift of good health. Red lentils are a protein powerhouse, and loaded with folate, iron and fiber. Oh, and this soup tastes amazing, too. —Taste of Home Test Kitchen
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These homemade crackers are decidedly light and crispy. An addictive snack on their own, they also pair well with a sharp white cheddar. —Jessica Wirth, Charlotte, North Carolina
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The flavor of celery and mushrooms comes through in this homemade vegetable broth. Can be used as a substitution for chicken broth.
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I alter my sister’s dip recipe by adding finely chopped jalapeno for a little heat. It’s a different way of serving corn as a dip that can be made ahead of time and refrigerated until serving. —Pat Roberts, Thornton, Ontario
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I use kohlrabi in this soothing veggie soup. The vegetable has a mellow broccoli-cabbage flavor and can be served raw, but this is my favorite way to eat it. —Kellie Foglio, Salem, Wisconsin
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For me, tailgating is about camaraderie and preparing food that’s good to grill. One of my favorites is sweet potato wedges. Yum! —Raquel Perazzo, West New York, New Jersey
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I’m a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
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My farm box had too many greens, so I had to use them up. This tasty idea uses kale, tomatoes and garlic in a dish that quickly disappears. —Martha Neth, Aurora, Colorado
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Eat these roasted veggies with a crunchy baguette or a couple of cheeses. You can also double, or triple, the amounts and have leftovers to toss with spaghetti the next day. —Anndrea Bailey, Huntington Beach, California
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This is my daughter Tonya’s favorite meal. Sometimes we make it with rigatoni and call it “Riga-Tonya.” It’s a great dinner and a nice way to prepare yummy vegetables for the kids. —Sandra Eckert, Pottstown, Pennsylvania
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My fiancé loves sweet potatoes. By adding black beans, I came up with a nutritionally complete main dish. Its bright orange and black color makes it fun for Halloween. —April Strevell, Red Bank, New Jersey
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When I found a potato recipe that called for vinegar, I was intrigued. But without all the ingredients on hand, I had to improvise and gave it a whirl using Italian seasoning and balsamic vinegar. It turned out great! —Lisa M. Varner, El Paso, TX
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This addictive fennel recipe is a fresh take on one of my mother’s standard wintertime dishes. I usually add more carrots—as many as the pans will hold. —Lily Julow, Lawrenceville, Georgia
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I love making bulgar pilaf with apricots. So glad I tried it with dried apples and golden raisins! —Elizabeth Dumont, Madison, Mississippi
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Sweet potatoes roasted with curry and smoked paprika delight everybody at our table. The mango chutney makes a tangy dip. —Simi Jois, Streamwood, Illinois
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In our family, boeuf bourguignon has been a staple for generations. I wanted a meatless alternative. All this dish needs is a French baguette. —Sonya Labbe, West Hollywood, California
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Mini peppers are so colorful and are the perfect size for a two-bite appetizer. They have all the crunch of pita chips but without the extra calories. —Christine Hanover, Lewiston, California
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Tradition has it that if you eat black-eyed peas on New Year’s Day, you’ll enjoy prosperity all year through—but I serve this tasty combination of pasta, peas and tangy tomatoes anytime. —Marie Malsch, Bridgman, Michigan
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A standout cauliflower side is easy to prepare with just a few ingredients. Crushed red pepper flakes add a touch of heat. —Susan Hein, Burlington, Wisconsin
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Garlic and spices brighten up my hearty pumpkin soup. It’s just the thing we need on a chilly fall day. —Laura Magee, Houlton, Wisconsin
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Chimichangas usually are deep-fried burritos. My version gets lovin’ from the oven. Black beans provide protein, and it’s a good way to use up leftover rice. —Kimberly Hammond, Kingwood, Texas
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If you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken. —Kim Ciepluch, Kenosha, Wisconsin
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Topped with dried cherries and walnuts, this side is downright delicious. Even people who aren’t into sweet potatoes will grab a second scoop. —Sarah Herse, Brooklyn, New York
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Shortly before we had our third child, my husband wisely got our first slow cooker. This was the first recipe I tried on a cool day. It felt great to both take care of the kids and eat a warm, homemade meal at the end of the day. —Maria Keller, Antioch, Illinois
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To entice my family to eat outside their comfort zone, I use lots of color. This happy hash combines sweet potato, carrots, purple potato and kale. —Courtney Stultz, Weir, Kansas
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In our new cookbook “The Kitchen Decoded,” we include tabbouleh salad because it’s super simple and filling. Try red quinoa for a slightly earthier flavor. —Logan Levant, Los Angeles, California
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I like to make this Swiss chard a main dish by serving it with pasta, but it’s also a tasty side dish all on its own. My boys love it and ask for it often. —Rebekah Chappel, Portales, New Mexico
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With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. —Phyllis Smith, Chimacum, Washington
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Our favorite rice deserves a bit of color and sweetness. We add cherries, peanuts, orange zest and coconut. That does the trick. —Joy Zacharia, Clearwater, Florida
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This slow-cooker soup is my secret weapon on busy days. It’s delicious served with oyster crackers that are tossed in a bit of melted butter and herbs and then lightly toasted in the oven. —Whitney Jensen, Spring Lake, Michigan
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This recipe is special to me because it’s delicious as well as healthful. Serve it hot or cold, and enjoy the leftovers while they’re fresh! —Patricia Nieh, Portola Valley, California
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Broccoli is my favorite vegetable, but when I came across this roasted broccolini recipe, I wanted to try it out. This dish is really tasty and I think other kids will love it, too. —Katie Helliwell, Hinsdale, Illinois
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Curry gives a different taste sensation to this chili-like soup. It’s delicious with a dollop of sour cream. My family welcomes it with open arms—and watering mouths. —Christina Till, South Haven, Michigan
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Since I’m not a fan of lima beans, I use edamame (green soybeans) in this colorful corn succotash instead. The Asian-inspired dressing alone is addictive. —Dierdre Callaway, Parkville, Missouri
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After craving tomato soup, I decided to make my own. My sister Joan likes it chunky-style, so she doesn’t puree. Serve it with a grilled cheese sandwich. —Marian Brown, Mississauga, Ontario
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Hot soup on a cold day is something I just can’t get enough of. It’s a snap to put together, and I don’t have to wash pots and pans after a relaxing meal. —Sally Goeb, New Egypt, New Jersey
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I am crazy for potatoes, especially when they’re roasted and toasted. Toss them with fresh herbs and green onions for a bold finish. —Ally Phillips, Murrells Inlet, South Carolina
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I roast veggies to bring out their sweetness, and it works wonders with onions and cabbage. The piquant vinegar-mustard sauce makes this dish similar to a slaw. —Ann Sheehy, Lawrence, Massachusetts
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When my mom and sister developed several food allergies, we had to modify many recipes. I substituted quinoa for couscous in this tabbouleh. Now we make quinoa tabbouleh all the time! —Jennifer Klann, Corbett, Oregon
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Add some white beans, and suddenly the traditional Italian bread and tomato salad is filling enough to stand on its own. It’s a great way to use fresh tomatoes from the garden or farmers market. —Patricia Levenson, Santa Ana, California
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This is one of those suppers you can start when you get home, then relax while it cooks. (Or help the kids with homework or hop on the stair-stepper.) Apple and brown sugar help sweeten this delicious meatless meal. —Trisha Kruse, Eagle, Idaho
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Your family will never miss the meat in this hearty, colorful and fresh-tasting main dish. Served over brown rice, it makes a healthy, stick-to-the-ribs dinner. —Sheila Meyer, North Canton, Ohio
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Some vegan quinoa recipes are boring, but this one definitely isn’t. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
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Chock-full of veggies, this soup soothes both the body and the spirit. The kale is packed with nutrients, including omega-3s, and the beans add a natural creaminess. —Beth Sollars, Delray Beach, Florida
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Perk up gnocchi and vegetables with a flavorful pesto sauce. If you don’t have pine nuts for the topping, skip or substitute any nut you like. —Taste of Home Test Kitchen
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The veggies can be prepped while the squash is in the microwave, so I can have a satisfying low-carb and low-fat meal on the table in about half an hour. —Deanna McDonald, Grand Rapids, Michigan
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My daughter got this recipe from a college friend and shared it with me. Now I serve it often as an appetizer. It certainly is the talk of any party. —Lorna Sirtoli, Cortland, New York
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This is a heart-healthy, one-skillet meal that is quick and easy to prepare, yet elegant enough for company. Vegetarian teachers and students alike appreciate this stew at school potlucks. —Jane Siemon, Viroqua, Wisconsin
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With sweet, tangy and spiced flavors, these pickled beets are so good that they’ll win over just about everyone in your house. Jars of colorful beets make great gifts, too! —Edna Hoffman, Hebron, Indiana
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Add this to your meatless Monday lineup. It’s great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
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Fresh fruits and veggies pair up for a fantastic summer salad that’s savory, sweet and spicy all at once. Make the tortilla strips with your pizza cutter—so easy! —Jennifer Fisher, Austin, Texas
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With this good-for-you steamed kale, it’s easy to eat healthy and get out of the kitchen quick. A wonderful accompaniment to most any entree, it is packed with vitamins and is a snap to prepare. I use garlic, red pepper and balsamic vinegar for this side dish that keeps my family coming back for more! —Mary Bilyeu, Ann Arbor, Michigan
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Fresh cilantro gives exotic Syrian-style flavor to these easy skillet potatoes. They’re a great complement to Mom’s tangy kabobs. —Weda Mosellie, Phillipsburg, New Jersey
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A colorful combination of zucchini and zippy canned tomatoes is delicious over quick-cooking angel hair pasta. We like the extra zest from crushed red pepper flakes. —Kathleen Timberlake, Dearborn Heights, Michigan
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Quinoa contains more protein than other grains, and that protein is of unusually high quality for a plant food. That makes this a great filling main dish and the blend of flavors and colors will bring everyone at the table back for more. —Suzanne Banfield, Basking Ridge, New Jersey
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Showcase asparagus when you dress it in fresh rosemary and red potatoes for an earthy counterpoint to the fresh, green spears. Add in some minced garlic and cashew butter, and you get a gorgeous, flavorful side dish. —Trisha Kruse, Eagle, Idaho
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Fluffy flavored rice and tender beans in a well-seasoned, aromatic sauce make this easy, meatless main dish a fitting introduction to Indian cooking. —Jemima Madhavan, Lincoln, Nebraska
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Sunday afternoons were a time for family gatherings when I was a kid. While the uncles played cards, the aunts made treats such as this traditional German red cabbage recipe. —Jeannette Heim, Dunlap, Tennessee
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Roasting the cauliflower really brings out its flavor in this side dish. Even folks who aren’t cauliflower lovers like it this way. —Joann Fritzler, Belen, New Mexico
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This meal is incredibly easy, yet is packed with flavor and looks like a dish from a five-star restaurant. The grill leaves the cauliflower cooked but crisp, and the red pepper flakes add bite. —Carmel Hall, San Francisco, California
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While broccoli florets and chunks of red pepper give these stir-fry vegetables plenty of color, it’s the fresh gingerroot, garlic, soy sauce and sesame oil that round out the flavor. —Mary Relyea, Canastota, New York
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Double the recipe and share this hearty soup with neighbors and loved ones on cold winter nights. I serve it with cornbread for dunking. —Michelle Curtis, Baker City, Oregon
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