In This ArticleView AllIn This ArticleWhat Is Seitan?Nutrition FactsProteinPotential DownsidesHow to Use ItSeitan vs. TempehFAQs
In This ArticleView All
View All
In This Article
What Is Seitan?
Nutrition Facts
Protein
Potential Downsides
How to Use It
Seitan vs. Tempeh
FAQs
Close
Photo: Getty Images
Seitan (pronounced say-tan), aka wheat gluten, has been a common ingredient in Chinese vegetarian dishes for centuries, particularly for people who practice Buddhism and abstain from meat for religious reasons. Having grown up in a Chinese family, I regularly eat seitan—also known as mianjin in Mandarin and mingan in Cantonese. It’s one of my favorite plant-based proteins.
Seitan, sometimes referred to as “wheat meat,” has gained popularity in Western cuisines as a plant-based protein option, used as an alternative totofu, edamame or tempeh in dishes like curries, stir-fries, salads and more. It’s also an ingredient used in making plant-based analogs to animal proteins—like meatless ground “beef,” deli slices and sausages.
Scroll down to learn more about seitan, its nutritional value, flavor, texture and how to use it.
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Nowadays, if you want to make homemade seitan, you can purchase vital wheat gluten, also known as gluten flour, which allows you to skip the step of washing away the starch. The dough is shaped into a loaf, noodles,“chicken” nuggetsand more, then poached in water or broth, sometimes with seasonings added to it, like nutritional yeast or soy sauce.
You can also buy seitan at the supermarket, usually near the tofu in the refrigerated produce section.
On its own, seitan has a neutral flavor. Some people say its taste resembles a piece of unseasoned chicken breast or a portobello mushroom. Because of its mild flavor, it can easily pick up the flavor of whatever you throw at it—herbs, spices, sauces and marinades— which will bring out its hidden umami and savoriness.
Because seitan is essentially wheat gluten, the protein that gives elasticity to wheat dough, it creates a unique texture that makes seitan appealing to people seeking plant-based “meat” options that mimic the texture of animal meat—something tofu and tempeh don’t necessarily offer.
Seitan Nutrition Facts
According to theUSDA, 2 ounces (57 grams) of crumbled seitan contains:
Seitan is a low-calorie, low-fat and low-carb food that also provides someiron. And unlike animal sources of protein, you get a little bit offiberin seitan, too.
Protein in Seitan
You may be surprised to learn that seitan rivals animal-based protein sources. For example, 2 ounces of seitan has about the same amount of protein as a 2-ounce serving ofchicken breast, per theUSDA.
And according to the USDA, compared to other plant-based protein options, a 2-ounce serving of seitan provides more protein than1 cup of edamame,2 ounces of firm tofuor2 ounces of tempeh.
But there is a downside to seitan. While it is an excellent protein source for vegetarians and vegans, it is an incomplete protein, meaning it doesn’t provide all the essential amino acids likesoy-based foodsdo, including tempeh and tofu.
According to a 2021 article inFood Chemistry, seitan is low in lysine, an essential amino acid for growth that’s commonly found in animal-based products. While eating various plant-protein sources at the same time to make a complete protein is unnecessary, it’s important to vary those sources throughout your day to ensure you don’t miss out on essential amino acids. The protein in seitan may be more easily digested than some other proteins
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Other Factors to Consider
Because seitan is made from wheat, if you haveceliac disease or gluten sensitivity, you will need to avoid seitan.
Another thing to watch out for is that store-bought flavored seitan may have added salt and sugar. If you are concerned about either of these, read the Nutrition Facts panel and the ingredients list to determine the amounts of sodium and added sugar. Look for a product with lower added salt and sugar ormake your own.
Seitan can also be made with bean, lentil or chickpea flour. One reason these may be added to seitan is to add lycine—that essential amino acid that seitan is typically missing.
How to Use Seitan
Whether you have store-bought, ready-made or homemade seitan, it must be cooked before serving.
I enjoy eating seitan as “mock duck.” In this traditional Chinese vegetarian dish, seitan is marinated in soy sauce, salt and mushroom powder that gives the duck-ish flavor.
There are also many creative ways to enjoy “wheat meat” similar to other animal and plant-based proteins—steamed,stir-fried, pan-fried,barbequedorgrilled. Simply season it with your favorite savory spices, sauces or marinades as you would any meat.
Seitan and tempeh are two different foods. Seitan is a protein from wheat gluten, while tempeh is made from fermented soybeans.Fermented foodslike tempeh are packed with probiotics—those gut-friendly bacteria that are essential for a healthy gut.
Both foods may have a similar white-to-beige-colored appearance. Still, when taken apart, seitan resembles the look of cooked meatloaf or sausage. In contrast, tempeh has layers of soybeans stacked on top of one another.
The two foods also have different flavor profiles—seitan is mild, while tempeh is nutty and earthy.
Nutritionally, seitan offers more protein per serving than tempeh; but tempeh offerscomplete protein, while seitan does not.
Both seitan and tempeh can be healthy protein sources, but not everyone should include them in their diet. People with an allergy or sensitivity to soy should avoid tempeh (and other soy-containing products), yet they could include seitan to diversify their protein choices. On the other hand, people with celiac disease or gluten sensitivity should avoid seitan but could include tempeh.
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The Bottom Line
Seitan is a protein-rich food you can consider adding to your weekly rotation of proteins, especially if you follow a vegetarian or vegan diet. Seitan is simple to make at home with vital wheat gluten. Alternatively, you can buy store-bought seitan, but remember that sugar, salt and fat may have been added during processing.
Some seitan is not pure wheat gluten but could have other ingredients like beans, lentils and chickpeas. Always check the label and ingredient list if you are looking for pure seitan—although includinglegumeflour will add lycine to the seitan. Finally, if you have celiac disease or gluten sensitivity, explore other plant-based protein options for your meals.
Frequently Asked Questions
Like any food, seitan can be a part of a balanced meal pattern. On its own, without any flavoring agents, seitan is a low-carb, low-fat, high-protein food. Store-bought seasoned seitan could have added fat, salt and sugar, which can change its nutritional profile. If you are mindful of how much added fat, sugar and salt you consume, consider choosing unseasoned seitan, enjoying a smaller portion of seasoned seitan or making your own.
Both seitan and tofu are plant-based proteins. However, while seitan is an excellent plant-based protein alternative, tofu is a complete protein (seitan lacks the amino acid lysine).Unseasoned tofu is typically lower in sodium than store-bought seitan, which can be processed with salt, sugar or other flavors added. To control the flavor and calories, consider making your own seitan, then seasoning it according to your preference.
Both seitan and tofu are plant-based proteins. However, while seitan is an excellent plant-based protein alternative, tofu is a complete protein (seitan lacks the amino acid lysine).
Unseasoned tofu is typically lower in sodium than store-bought seitan, which can be processed with salt, sugar or other flavors added. To control the flavor and calories, consider making your own seitan, then seasoning it according to your preference.
Seitan is essentially wheat gluten. So, people with celiac disease and gluten sensitivity should avoid eating seitan and choose alternate plant-based protein options like soy and other legumes.
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