“Wheat meat” has been eaten for centuries, but the name “seitan” (pronounced SAY-tan) is relatively new. Even though it is made from wheat, seitan has little in common with flour or bread.
Popularized by Buddhist monks, it first appeared in Chinese and Japanese cuisine, and with the rise of veganism it is now enjoyed worldwide.
When cooked, seitan looks and feels remarkably like meat, making it a favorite substitute for vegetarians and vegans. You may also hear it called gluten, wheat protein, or wheat gluten.
What is seitan?
Seitan is the foundation of many store-bought vegetarian products such as meatless hot dogs, faux bacon, and more. You can usually buy it ground, sliced, or cut into strips.
You can make seitan at home with whole-wheat flour (a labor-intensive method) or with vital wheat gluten (much easier). The process involves washing the starch out of wheat dough, leaving behind the protein-rich gluten.
What does seitan taste like?
Seitan has a savory, mildly earthy taste, a bit like plain chicken or mushrooms. On its own it is subtle, but it readily soaks up flavors from any recipe. For instance, you can swap it for chicken in my honey-garlic chicken fritters
Seitan is prized more for its texture than its flavor, especially when compared with alternatives like tofu or tempeh, which lack a truly meaty bite.
How to cook seitan?
Whether homemade or store-bought, seitan should be cooked before you add it to a vegetarian or vegan dish. Try a quick stir-fry with a splash of tamari, soy sauce or nama shoyu. You can also simmer it with a bit of curry powder, then finish with nutritional yeast for an easy, flavorful meal.
Seitan also grills well, indoors or out. Brush on your favorite barbecue sauce and heat it through. A barbecue seitan sandwich is a fun, crowd-pleasing option for any cookout.
Add seitan to nearly any vegetarian curry, or stir cubes into soups and stews for a plant-based protein boost. Once you start experimenting, you will find countless creative ways to use it in vegan and vegetarian dishes.
How to store seitan?
Homemade seitan keeps in the refrigerator for a few days; for packaged versions, follow the printed expiration date. Cooked seitan can also be frozen for up to three months.
Seitan vs. tempeh
Although seitan and tempeh are used in similar ways, they differ in key respects. Because seitan is made from wheat, it contains gluten, while tempeh, made from soy, is naturally gluten-free. Tempeh is also fermented, which makes it easier to digest even for those without gluten sensitivities.
