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Seitan / vital wheat gluten

Tofu, tempeh & plant proteins · Wheat protein

Seitan / vital wheat gluten

Chewy, meat-like protein made from wheat gluten; simmered, fried or braised as a plant-based meat alternative.

Also called: wheat gluten, wheat meat

Photo: Tomasz Sienicki [user: tsca , mail: tomasz.sienicki at gmail.com], via Wikimedia Commons (CC-BY-4.0)

What it is

Seitan is made from wheat gluten: either by washing the starch out of a flour dough or by mixing vital wheat gluten powder with water and seasoning, then simmering or steaming the dough. The result is dense, stretchy and meaty. It contains no soy but is almost pure gluten, so it is the opposite of gluten-free.

How it’s used

  • Sliced and stir-fried or pan-fried like strips of meat
  • Braised in stews and curries
  • Shaped into cutlets, sausages or 'roasts'
  • Wheat gluten powder added to bread dough for extra rise and chew

Characteristics

Texture
Firm, elastic and chewy, similar to cooked meat.
When cooked
Raw gluten dough tightens when kneaded; simmer gently rather than boiling hard, or it turns spongy.
Sold as
powder, fresh
Cooking uses
Commonly cooked, Suitable for frying, Used for binding

Storage

Pantry-stable. Vital wheat gluten powder keeps in a sealed container in a cool, dry place. Cooked seitan should be refrigerated in its broth and used within a few days, or frozen.

Diet, allergens and safety

Contains Wheat, Gluten.

  • Vegetarian
  • Vegan
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • Soy-free
  • Caffeine-free
  • Contains wheat and gluten; unsuitable for people with coeliac disease or a wheat allergy.

Nutrition per 100 g

Energy
370 kcal
Protein
75.16 g
Carbohydrate
13.79 g
Fat
1.85 g
Fibre
0.6 g
Sugars
0 g

USDA FoodData Central: Vital wheat gluten.

Substitutes

Optional — what works if you don’t have it, and how it changes the dish.

  • Tempeh — Chewy and gluten-free (but soy-based); flavour is nuttier.
  • Soya chunks — Rehydrated soy chunks give a similar meaty texture in curries.

Related ingredients

Recipes with seitan / vital wheat gluten

No recipe in the catalogue uses it yet.