BBQ-Braised Vegan Air Fried Seitan Recipe (2024)

FAQs

Can you eat seitan every day? ›

“Eat it sparingly,” he says. “It's not necessarily a once a day thing, and if you think you need a plant-based option I'd actually suggest tofu over seitan.” That said, Mora says there's no denying that folks can benefit from adding seitan to their menu—especially since it comes in a variety of flavor profiles.

If you want a firmer seitan with a little more chewiness, you can add more vital wheat gluten to the mixture. For a more tender seitan use ¾ cup of wheat gluten and ¼ cup of chickpea flour. You can customize the spices in the seitan to fit your taste. Add your favorite spices to give it your own unique flavor.

Made entirely of wheat gluten, seitan is not a gluten free food and shouldn't be treated as such. Additionally, while seitan contains high amounts of protein, it is not a complete protein source. Because of this, it must be combined with other sources of protein when you eat it.

• ALWAYS LET YOUR SEITAN REST

Unless you prefer it super tender/soft, most seitan recipes should account for some extra time to rest in the fridge after cooking, usually about 8 hours or overnight. This helps to firm up the texture and and provide “meatier” results.

If you are sensitive to gluten, have celiac disease or are following a gluten-free diet, steer clear of seitan. Those with a wheat allergy should also avoid it. Seitan allergy symptoms can include swelling, itching, abdominal pain, cramps and diarrhea.

While seitan is a versatile plant-based protein, people with celiac disease, non-celiac gluten sensitivity, or gluten allergy should avoid it.

Gluten Sensitivity or Celiac Disease: Seitan is derived from wheat gluten, which contains gluten, a protein that can cause adverse reactions in people with gluten sensitivity or celiac disease. Symptoms can include bloating, gas, diarrhoea, abdominal pain, and fatigue.

Spices: If you decided to eat plain seitan, the product would taste bland with a strong gluten flavor. To cut this flavor, add a teaspoon of apple cider vinegar to the recipe.

If you have seitan for lunch, some nuts and seeds as a snack and beans for dinner, you're getting all the protein you need and more!

Which is healthier tofu or seitan? ›

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.

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.

For a better flavor and a cheaper price, try washing the flour and make your seitan from bread flour! The brand of bread flour doesn't matter. Choose a high protein flour for a larger yield. You can make this with all-purpose flour, however you will have a smaller yield.

An excellent source of fiber and a popular ingredient in many baked goods, chickpea flour, is commonly used in gluten free recipes. However, it's recently become a popular addition to vegan seitan dough as it helps complete the protein source with additional amino acids.

Add a little less water and knead it thoroughly. Let it stay for 30 minutes and knead it again, I even use a wooden roll for that. I some times add a tablespoon of potato starch or cornstarch, this adds consistency without making it too rubbery or hard (don't knead as much).

Anyway, it is advisable to consume it at maximum once or twice a week, in order not to fossilize on only one food, but to vary the diet as much as possible (alternating it with soy and tofu), and to avoid the onset of gluten intolerance.

The bottom line is that unless you are gluten intolerant, you can safely consume vital wheat gluten.

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.

It is important to note that gluten is a problem only for those who react negatively to it, or test positive for celiac disease. Most people can and have eaten gluten most of their lives, without any adverse side effects.