How to Make Seitan (Two Ways)

Name: How to Make Seitan Recipe (Two Ways)
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Ingredients: 1 cup vital wheat gluten; 1/4 cup nutritional yeast; 2 teaspoons garlic powder; 1 teaspoon onion powder; 1 teaspoon poultry seasoning (or seasonings of choice); 2 tablespoons tamari (or soy sauce (preferably reduced sodium )); 1 teaspoon date syrup (or maple syrup, or agave (optional)); 3/4 cup vegetable broth (plus more as needed)

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How to Make High-Protein Seitan in just 20 minutes with 6 simple ingredients. This easy recipe is packed with leucine, the key amino acid that supports muscle growth-perfect for boosting protein intake. Created by a Registered Dietitian, this quick and nutritious seitan chicken and beef recipe is incredibly versatile. Add it to your meals to significantly increase protein and help you meet your nutrition goals.

Seitan chicken pieces on a white plate with yogurt sauce and fresh herbs.

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Perfect for meal prep, this seitan can be shaped however you like-bite-sized pieces for quick cooking or a large piece for slicing into sandwiches and stir-fries. Add it to any meal to effortlessly boost your protein intake and stay on track with your nutrition goals.

This recipe for 'How to Make Seitan' (vegan chicken and beef) was inspired by my Tasty Baked Tempeh, Tofu Meat (Ground Beef), and Easy Vegan Walnut Meat on my site. Try this low-carb, Crustless Vegan Quiche for another high-protein side!

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💪🏼 Why Seitan is a Superior Protein
🎛️ How Cooking Method Creates the Perfect Seitan Beef and Chicken Textures
👩🏼‍🌾 Ingredients & Health Benefits
🍁 Substitutions
📖 How to Make Seitan
✔️ Expert Tips
🛍️ Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
👩🏽‍🍳 Made this recipe?
How to Make Seitan Recipe (Two Ways)
💬 Comments

💪🏼 Why Seitan is a Superior Protein

Seitan is rich in the amino acid, leucine. A 3-ounce (85g) serving contains 2.2 to 2.7 grams of leucine, making it one of the richest plant-based sources of this essential amino acid, ideal for muscle maintenance and recovery. (Note: Seitan is purely gluten-based, making it unsuitable for those with celiac disease or gluten sensitivity.)

Leucine is a key amino acid for muscle protein synthesis, playing an essential role in maintaining and building muscle. Some plant-based proteins have more leucine than others, making them better for muscle health and longevity. About 2.5 grams of leucine per meal is needed to activate mTOR and build muscle. Choosing protein sources that meet this amount is important.

To build muscle, it appears that a diet with four meals a day, including at least 30 grams of protein at three of those meals with 2.5 grams of leucine, is recommended for optimal muscle growth and maintenance.

🎛️ How Cooking Method Creates the Perfect Seitan Beef and Chicken Textures

The cooking method plays a key role in creating the distinct textures that make one more like beef and the other like chicken. Seitan vegan chicken is steamed in small bite-sized pieces for a shorter time, keeping it softer, lighter, and more fibrous, similar to chicken. In contrast, seitan vegan beef is shaped into a log and steamed for a longer period, resulting in a denser, chewier texture that mimics beef. This difference in shaping and cooking time is what gives each version its unique bite and mouthfeel.

👩🏼‍🌾 Ingredients & Health Benefits

Below are some notes about the key ingredients from me as an expert in nutrition.

Vital wheat gluten, vegetable broth, nutritional yeast, tamari, seasoning, and date syrup on a grey backdrop.

Vital wheat gluten is a high-protein flour made by extracting the gluten from wheat. It's the concentrated protein in wheat, giving seitan its firm, meaty texture. When mixed with liquid, it forms a stretchy, dough-like consistency that can be shaped into vegan beef, chicken, or other plant-based meat alternatives. Rich in protein-especially leucine, which supports muscle growth-vital wheat gluten is a great addition to a high-protein, plant-based diet. It's also low in fat and carbs, making it an efficient way to boost protein intake without excess calories.
Nutritional yeast enhances seitan by adding a deep, savory, slightly cheesy flavor while improving texture and balancing its mild wheat taste. Fortified nutritional yeast contains added vitamins, like B12, making it a great choice for vegans or those looking to boost their intake of essential nutrients. Non-fortified varieties are pure and free from additives, preferred by those seeking a more natural option. See my preferred brands in my shopping link below (tested for heavy metals).
Date syrup enhances the depth of flavor and creates a subtle sweetness that balances the savory, umami-rich taste of seitan. It also helps with browning during cooking, giving the seitan a more appetizing color and slightly caramelized exterior. Plus, date syrup provides natural antioxidants and minerals, making it a nutritious alternative to refined sugars.

See the printable recipe card below for quantities.

🍁 Substitutions

Seasonings - substitute poultry seasoning for preferred spices and herbs (crushed fennel seeds, thyme, cumin, coriander, mushroom powder, or smoked paprika)
Turmeric & black pepper - Add turmeric for warmth, color, and anti-inflammatory benefits, while black pepper enhances flavor and boosts curcumin absorption for maximum health benefits.
Tamari - use reduced-sodium soy sauce or tamari
Date syrup - substitute with maple syrup or agave or omit entirely

For more high-protein ideas, visit my High-Protein Vegan Meals page.

📖 How to Make Seitan

This is an overview. The full instructions are in the recipe card below.

Seitan Vegan Beef and Chicken:

How to make seitan starting with the dry ingredients in a bowl.

In a medium bowl, combine the dry ingredients: vital wheat gluten, nutritional yeast, garlic powder, onion powder, and poultry seasoning.

Vital wheat gluten, nutritional yeast, and seasoning in a bowl with a whisk.

Whisk well until fully combined.

Vital wheat gluten, vegetable broth, nutritional yeast, tamari, seasoning, and date syrup in a bowl.

Make a well in the center and add the tamari, date syrup, and vegetable broth.

Use a fork to mix until the dough comes together-it should be springy and slightly lumpy.

For Vegan Chicken:

Seitan chicken pieces in a metal steamer basket.

Tear off 2-inch bite-sized pieces from the dough and roll them into balls. Place the balls in a steamer basket, ensuring they don't touch. If necessary, steam in batches. Set the steamer over a saucepan with 1 cup of water and bring it to a vigorous simmer. Reduce the heat to low, cover, and steam for 10 minutes. Remove from heat, uncover, and let cool for a few minutes.

Seitan chicken pieces on a white plate next to yogurt sauce and fresh herbs.

The seitan chicken is now ready to eat. For extra flavor and texture, pan-fry in a little oil over medium-high heat for about 7 minutes, or until golden brown. Serve with a spicy yogurt sauce, or one of my healthy dressings.

For Vegan Beef:

Vital wheat gluten dough roleld into a log on a piece of parchment paper.

Shape the dough into a log (or two smaller logs). Either wrap in aluminum foil or parchment paper, or lightly coat in olive oil to prevent sticking.

Vital wheat gluten wrapped in parchment paper in a metal steamer.

Place in a steamer basket over 3 cups of water. Bring to a vigorous simmer, then reduce the heat to low. Cover and steam for about 1 hour, or until firm. If making two smaller logs, the cook time will be about 45 minutes.

Sliced seitan on a wooden cutting board.

Once done, let it cool for 10 minutes before slicing.

Enjoy as is, or sear on the stovetop for a richer texture and flavor.

Cooked seitan sliced thinly in a glass container with a lid.

For meal prep, you can pan-fry the seitan before storing. Alternatively, pan-fry seitan beef slices before serving to achieve a rich, golden crust.

Tomato soup with cubed seitan, avocado, hemp hearts, and parsley.

Chop your seitan into cubes and add it to soups, salads, pasta, or grain bowls for an instant protein boost and extra texture in your meals.

✔️ Expert Tips

Don't Overwork the Dough - Knead just enough for a firm texture; over-kneading makes it too tough.
Simmer, Don't Boil - Boiling can make seitan spongy; gently simmer in the broth for the best texture.
Use a Flavorful Broth - Seitan absorbs surrounding flavors, so season your cooking liquid well.
Adjust Cooking Time for Texture - Shorter cooking yields a softer texture, while longer cooking makes it firmer.
Add Chickpea Flour or Tofu for Softness - Mixing in a little chickpea flour or blended tofu makes the seitan more tender.
Slice Against the Grain - Cutting seitan against its natural fibers improves the bite and tenderness.
Pan-Fry for the Best Flavor - After steaming, pan-fry seitan in a little oil or broth for a crispy, golden crust before serving.
Cube It for Easy Protein Boosts - Cut seitan into cubes and toss it into soups, salads, or pasta for an easy way to increase protein in any meal.
Store Properly - Keep seitan in an airtight container in the fridge for up to a week or freeze for long-term storage.

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🙋🏽‍♀️ Recipe FAQs

What is seitan made of, and how is it prepared?

Seitan is a plant-based protein derived from wheat gluten. It's made by kneading wheat flour with water to form a dough, then rinsing it to remove the starch, leaving behind the elastic gluten protein. This gluten is then cooked and seasoned to create a meat-like texture suitable for various dishes.

What does seitan taste like?

Seitan has a mild, savory, and slightly wheat-like flavor on its own, but it easily absorbs seasonings, making it a great base for vegan beef, chicken, and other plant-based meats. Depending on the spices and marinades used, seitan can take on smoky, umami-rich, or herbaceous flavors, making it incredibly versatile in cooking.

Is seitan a good source of protein?

Yes, seitan is high in protein, offering about 21 grams per ¼ cup serving.