When we first transitioned to plant-based eating, my husband struggled with giving up meat. So, I tried buying seitan protein at the store. Although I wasn't initially a fan, since all the store-bought seitan was full of oil, I tried to make my own seitan recipe.
My oil-free seitan protein, however, is very tasty, is easy to make, and one recipe makes multiple meals. It's basically soy-free, nut-free, vegan wheat meat.
But, seitan is NOT GLUTEN FREE, so if you have issues with gluten, stay clear of this recipe. Personally, I prefer Bob's Red Mill Vital Wheat Gluten. In fact, I like all Bob's products; I think Bob is "the bomb."
Even though my husband welcomed a new, healthy lifestyle, deep down, I think he misses his meat. He says he is "plant-based," not vegan, which is his way of saying it's all about "health and not about politics." Did I mention he likes my cooking?
Initially, I think he changed his diet, because he likes to eat, and loves my cooking. Regardless of his reasoning, I can't complain. He eats everything I make, and I'm grateful he adapted his eating, so he lives as long as I plan to.
WHAT IS SEITAN PROTEIN?
Similar to meat, seitan protein packs a lot of protein as well as amino acids. In a 3 ounce serving of seitan, for instance, a serving contains 20 grams of protein, 1.5 grams of fat, and only 130 calories. So, for all those vegan skeptics out there who question where we get our protein, seitan provides 20 grams of protein.
Versatile, seitan can be used for a plethora of recipes. I make "Reuben meat," "roast beef," Vegan Turkey and the list goes on.
ISN'T SEITAN FAKE MEAT?
Personally, I'm not a "fake meat" fan, in terms of purchasing frozen, processed, prepared "fake meat." I do, though, enjoy seitan from time to time, if I make it homemade.
Since most seitan recipes contain oil; I replace the oil with aquafaba, the fluid in the chickpea can. It acts as a binding agent, similar to oil, without the fat. Adding quinoa also provides texture and additional protein.
Although seitan takes a while to make, it is mostly due to waiting time rather than a complicated process. I use my Ninja Food Processor with the bread blade; all in one bowl.
HOW TO MAKE SEITAN PROTEIN
Since I add quinoa to my recipe, it adds additional protein as well as a secondary binder. And, it's all made in the food processor with one blade.
- Vital Wheat Gluten
- Cooked Quinoa (I used red quinoa, but any color works)
- Nutritional Yeast
- Aquafaba Fluid
- Pure Maple Syrup
- Garlic Powder
- Liquid Smoke (I like Hickory flavor but Mesquite works as well)
Making the seitan protein, however, is a process.
First, using the bread blade of the food processor is essential, since seitan is flour, and technically we are making bread.
Once mixed, the ingredients form a dough, which is then shaped into a long loaf shape. Next, the loaf is wrapped in aluminum foil and steamed for 1 hour.
The next step is to cook the seitan a second time in the oven.
Now, it's time to slice the seitan into thin slices and marinate for your favorite recipes.
- Setian can be frozen in a marinade or sliced for later marinating
- Slice and serve as is on a sandwich
- Marinate in pickle juice and beet juice to use as a Reuben sandwich meat (grill or reheat on the stove)
- The possibilities are endless
So, if you miss a Philly cheesesteak sandwich, a meaty Reuben, or a BBQ seitan sandwich, given Setian protein a try!
IF YOU ENJOY HEALTHIER VEGAN MEAT OPTIONS, CHECK OUT THESE RECIPES
- Vegan Turkey
- Tofu Burger
- Lentil Burgers
- Meatloaf Meatless
- Beet Burger
- Tempeh Reuben
- Buffalo Chicken Dip
- Chicken Salad
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂