The high-protein, meat-like alternative known as “wheat meat,” or seitan, is manufactured from wheat gluten. It is made by washing dough made with wheat flour to get rid of the starch and leave the sticky, elastic gluten protein behind. After that, this gluten is seasoned, cooked, and utilized as a plant-based meat substitute in a variety of recipes. Since ancient times, seitan has been a mainstay of Asian cooking, and in the 1960s, it became more and more popular in Western vegetarian diets.
Nutritional Value (per 100 grams)
Seitan is a well-liked option for vegetarians and vegans due to its remarkable protein level and low fat profile. To guarantee a full amino acid profile, seitan is best combined with other protein sources like beans or lentils because it is deficient in the crucial amino acid lysine.
| Nutrient | Amount per 100g |
| Energy | ~370 kcal |
| Protein | 18–25 g |
| Total Fat | 0.5–2 g |
| Carbohydrates | 5–10 g |
| Fiber | 0.5–2 g |
| Sodium | 400–600 mg |
| Iron | 1–2 mg |
| Calcium | 10–20 mg |
| Lysine | Low |
How to Make Seitan at Home?
Making seitan at home is straightforward and cost-effective. Here’s a simple method:
Ingredients:
- 1 cup vital wheat gluten
- 1/4 cup nutritional yeast (optional, for flavor)
- 1/2 cup water or vegetable broth
- 2 tbsp soy sauce
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp onion powder
Instructions:
- In a bowl, combine vital wheat gluten and nutritional yeast.
- In another bowl, mix water (or broth), soy sauce, olive oil, garlic powder, and onion powder.
- Pour the wet ingredients into the dry ingredients and stir until a dough forms.
- Knead the dough for about 3–5 minutes until elastic.
- Shape the dough into a log or cut into pieces.
- Wrap the seitan in foil or cheesecloth.
- Steam the wrapped seitan over boiling water for 30–40 minutes.
- Let it cool before slicing or using in recipes.
This homemade seitan can be stored in the refrigerator for up to a week or frozen for longer storage.
Pricing of Seitan in India
Seitan comes in a variety of forms in India, including as ready-to-eat foods and essential wheat gluten for cooking at home. Brand, packaging, and location can all affect prices. This is a broad summary.
Type | Price Range (INR) |
| Vital Wheat Gluten (500g) | ₹300 – ₹600 |
| Ready-to-Eat Seitan (200g) | ₹150 – ₹300 |
| Seitan-Based Meat Substitutes | ₹200 – ₹500 |
These products can be found in health food stores, online marketplaces like Amazon India, and specialty vegan shops.
10 Sizzling Seitan Recipes
Here are 10 sizzling seitan recipes that you should definitely try!
1. Vegan Seitan Tikka Masala
Ingredients:
- 1 cup seitan chunks
- 1 cup tomato puree
- 1 onion (chopped)
- 1 tsp ginger-garlic paste
- 1 tsp garam masala, turmeric, chili powder
- 1/2 cup coconut milk
Procedure:
Sauté onions, add ginger-garlic paste, spices, and tomato puree. Let it simmer. Stir in seitan and coconut milk. Cook for 10 mins. A bold, plant-based protein twist on a classic!
2. Seitan Keema (Minced Vegan Meat Curry)
Ingredients:
- 1 cup minced seitan
- 1 onion, 1 tomato
- 1 tsp cumin, coriander powder
- 1 tsp ginger-garlic paste
- Peas (optional)
Procedure:
Sauté onion, ginger-garlic, spices. Add tomato and peas. Mix in seitan. Cook until blended. A flavorful vegan protein-packed keema.
3. Seitan Butter Masala (No Butter!)
Ingredients:
- 1 cup sliced seitan
- 1 tbsp vegan butter or oil
- 1/2 cup tomato puree
- 1/2 cup cashew cream
- Spices: cumin, garam masala, chili
Procedure:
Cook seitan in butter/oil. Add puree, spices, and cashew cream. Simmer. Rich, creamy, and totally dairy-free.
4. Seitan Biryani – Spiced Vegan Protein Rice
Ingredients:
- 1 cup seitan strips
- 1.5 cups cooked basmati rice
- Whole spices, saffron water
- Fried onions, mint, coriander
Procedure:
Sauté seitan with spices. Layer with rice, herbs, and saffron. Steam for 10 minutes. A fragrant, homemade meat feast!
5. Seitan Tandoori Skewers
Ingredients:
- 1 cup seitan cubes
- 2 tbsp vegan yogurt
- 1 tsp tandoori masala, lemon juice
- Onion and bell pepper
Procedure:
Marinate all for 1 hour. Grill or bake until golden. A smoky, healthy protein snack with Indian flair.
6. Vegan Seitan Stroganoff
Ingredients:
- 1 cup sliced seitan
- 1/2 cup mushrooms
- 1/2 onion
- 1 cup coconut milk + 1 tbsp flour
- Dijon mustard
Procedure:
Sauté onion, mushroom, and seitan. Add coconut milk-flour mix, mustard. Stir till creamy. A hearty vegetarian meat comfort bowl!
7. BBQ Seitan Sandwich
Ingredients:
- 1 cup shredded seitan
- 1/2 cup BBQ sauce (vegan)
- Slaw mix
- Burger buns
Procedure:
Toss seitan in BBQ sauce and heat. Serve in buns with slaw. A quick, plant-powered protein punch.
8. Vegan Seitan Fajitas
Ingredients:
- 1 cup seitan strips
- Bell peppers, onion
- Fajita spice mix
- Tortillas
Procedure:
Stir-fry everything in spice. Wrap in tortillas. Perfect for a homemade meat taco night!
9. Seitan Veggie Stir Fry
Ingredients:
- 1 cup seitan slices
- Mixed veggies (broccoli, carrots, peppers)
- Soy sauce, garlic, sesame oil
Procedure:
Sauté garlic, add seitan and veggies, stir-fry with sauce. Ready in 10! A super healthy protein source meal.
10. Seitan Caesar Salad
Ingredients:
- Seitan strips (pan-fried)
- Romaine lettuce
- Vegan Caesar dressing
- Croutons, nutritional yeast
Procedure:
Toss lettuce with dressing, top with seitan and croutons. Crunchy, savory, and packed with plant-based protein.
Not only is seitan a vegan meat substitute, but it’s also a tasty, adaptable, and healthy protein source that adds comfort and inventiveness to your cooking. These dishes demonstrate that homemade meat can be tasty, filling, and entirely plant-based, regardless of your preference for traditional Western fare or rich Indian spices. Seitan blends in perfectly with a variety of dishes, like creamy stroganoffs and spicy biryanis, while providing your body with a healthy dose of protein. On your vegan journey, try these dishes, experiment, and get the best of both worlds,nutrition and flavor
Are you prepared to prepare a daring and kind dish today?
