Easy Homemade Seitan Recipe. Make Protein Packed "Wheat Meat!" (2024)

FAQs

How do you make seitan a complete protein? ›

Ingredients like chickpea flour, soy flour, and soy sauce can be added to your seitan dough to complete the string of essential amino acids.

Because seitan is made entirely out of gluten, the main protein in wheat and related grains, it is a good plant-based protein option.

The answer is, yes! —as long it's part of a well-rounded diet. A 100g serving of seitan has about 141 calories and 25 grams of protein, making it comparable to the amount of protein in chicken or beef. Because the starches are removed from the wheat when seitan is made, it has very little fat and carbs.

As vegetarians know, combining legumes and grains such as humus and pita, rice and beans, or peanut butter on bread creates a complete protein (provides all the essential amino acids); this seitan recipe does the same by using soy and corn flour with the wheat gluten.

The combination of wheat or rice with beans or lentils is referred to as complementary because they create a nutritionally complete protein. To explain this, consider that proteins are an essential part of every cell, tissue and fluid in our bodies.

Its devilish name may seem apt to paleo types: seitan is gluten. But with as much protein per calorie as chicken breast, it's also a top source of muscle fuel.

All-purpose flour: 10–12% protein – This can be used, but some brands work better than others depending on where the protein is coming from. Read more info below. Bread flour: 12–16% protein – Fine-grain, unbleached, white varieties are optimal for making seitan.

Because of its meaty texture, seitan can be used in a variety of dishes, from sandwiches and stir-fries to stews and soups. The best part is that making seitan at home is easy, and it's much cheaper than buying pre-made or store-bought seitan.

Digestive Discomfort: Seitan is high in protein and can cause digestive discomfort in some people, especially if consumed in large quantities or if the digestive system is not used to high-protein foods. Symptoms may include bloating, gas, indigestion, and stomach pain.

Some people may have gluten sensitivities or allergies, and seitan is not suitable for them. Additionally, consuming seitan in excessive amounts may lead to an imbalance in nutrient intake, as it is primarily a protein source and lacks other essential nutrients found in a well-rounded diet.

Does seitan have more protein than chicken? ›

For instance, 2 ounces of seitan has the same amount of protein as a 2-ounce serving of chicken breast. Compared to plant-based protein options, a 2-ounce serving of seitan provides 4 grams more protein than 1 cup of edamame, 7 grams more than 2 ounces of firm tofu and 6 grams more than 2 ounces of tempeh.

Nutrition and Protein

Seitan is highest in calories and protein, as its main ingredient is vital wheat gluten, which has a similar nutritional profile to protein powder. Tempeh is high in protein, vitamins and minerals, but also low in sodium and carbs.

An Ultra-Processed Food High in Sodium

Most people aren't making seitan at home, but instead are getting it pre-made from restaurants and grocery stores. These ultra-processed foods tend to be higher in sodium, which can contribute to high blood pressure and a host of other health problems.

Cover each container tightly with a lid and store the seitan in the fridge for up to ten days, or in the freezer for up to six months. To extend the life of fresh or defrosted seitan indefinitely, boil it in its broth for ten minutes two times a week.

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.

But seitan lacks the amino acids lysine and threonine, so it's not a complete protein. Dietitians recommend supplementing it with other foods like beans or lentils to make sure you're getting all the essential amino acids.

Here are some tips for combining vegan foods to get complete protein: Pair different legumes (lentils, chickpeas, and beans) with grains (rice, couscous, quinoa, etc.); Combine nuts or seeds with legumes (lentil soups with sunflower seeds or hummus with sesame seeds);