I love having a reliable, protein-packed staple that I can prep once and use all week, and this high protein seitan has become exactly that for me. It has a satisfying, meaty texture and a neutral flavor that works beautifully in everything from tacos to soups to noodle dishes. Whenever I’m focusing on meeting my protein goals with plant-based foods, this recipe is the first thing I make.
Why You’ll Love This Recipe
I like this recipe because it’s straightforward, affordable, and incredibly versatile. The texture is chewy and fibrous rather than rubbery, which makes it feel much closer to shredded chicken or steak. I also appreciate that it’s minimally processed compared to many store-bought meat alternatives, and I can easily adjust the seasonings depending on what I plan to cook later in the week. Making a batch on the weekend saves me so much time during busy days.
Ingredients
(Tip: You’ll find the full list of Ingredients and measurements in the recipe card below.)
175 g extra firm tofu
200 g canned white beans
1 tsp garlic powder
1 tsp onion powder
¼ tsp poultry seasoning
½ tsp salt
2 T nutritional yeast
2 T oil of choice
2 T aquafaba
1 T miso
½ tsp no-chicken bouillon
190 g vital wheat gluten
Directions
I start by adding everything except the vital wheat gluten to a food processor and blend until completely smooth. Once that base is ready, I add the vital wheat gluten and process for about 30 seconds until it’s just combined.
From there, I split the dough in half and process each portion for a few minutes until it becomes elastic and slightly shiny. This step is important for creating that fibrous, meat-like texture. After that, I portion the dough into evenly sized pieces, about the size of a small chicken cutlet.
I stretch each piece, wrap it around itself, and tie small knots to create tension in the dough. This step is what forms the sinewy shreds later. Each piece gets wrapped tightly in foil or parchment paper, making sure there’s no extra space for it to expand.
I steam the wrapped cutlets for about 15 minutes in an Instant Pot with a trivet and water, though traditional steaming works too with a longer cook time. Once cooked, I unwrap them and shred the seitan by hand, following the grain created during shaping. At that point, it’s ready to use in any recipe that calls for shredded chicken or steak.
Servings And Timing
This recipe makes about 8 seitan cutlets.
Prep time is approximately 10 minutes.
Cook time is about 15 minutes using a pressure cooker or closer to 25 minutes if steaming traditionally.
Total time comes in at roughly 25 to 35 minutes, depending on the steaming method.
Variations
I like changing up the flavor profile depending on how I plan to use the seitan. Sometimes I add smoked paprika or chipotle powder for a smoky version, or a splash of soy sauce and ginger for an Asian-inspired base. Herbs, spice blends, or even a different type of bean can slightly change the flavor while keeping the texture intact, as long as the core ratios stay the same.
Storage/Reheating
I usually store shredded seitan in an airtight container in the refrigerator, where it keeps well for up to five days. When I reheat it, I prefer using a skillet with a small splash of oil or broth to prevent it from drying out. It can also be added straight into soups or sauces without reheating separately.
FAQs
Can I steam this without an Instant Pot?
I’ve steamed it traditionally many times. I just increase the steaming time to about 25 minutes and check that the texture feels firm and cooked through before shredding.
Can I freeze high protein seitan?
I find that it freezes well after shredding. I let it cool completely, store it in a freezer-safe container, and thaw it overnight in the fridge before using.
Why does the dough need to be processed until shiny?
I process the dough until it’s elastic and shiny because that’s what creates the fibrous, meat-like texture. Skipping or shortening this step usually leads to a rubbery result.
How much protein is in one cutlet?
Based on my calculations, each cutlet contains roughly 22 grams of protein, which makes it an excellent plant-based protein source.
What are my favorite ways to use this seitan?
I love using it in tacos, stir-fries, soups, and noodle dishes. It also works great tossed in sauce and served over rice or in wraps.
Conclusion
This high protein seitan has become one of my most-used staples because it’s reliable, filling, and endlessly adaptable. I like that I can prep it once and build multiple meals around it throughout the week. If I’m looking for an easy way to boost protein intake while keeping meals plant-based and satisfying, this recipe always delivers.
This high‑protein seitan is a chewy, plant‑based staple perfect for shredding into tacos, noodle bowls, soups, and more. Made from tofu, white beans, and vital wheat gluten, it delivers satisfying texture and versatile flavor with plenty of protein.
Total Time:25–35 minutes
Yield:8 seitan cutlets
Ingredients
175 g extra firm tofu
200 g canned white beans, drained and rinsed
1 tsp garlic powder
1 tsp onion powder
¼ tsp poultry seasoning
½ tsp salt
2 tbsp nutritional yeast
2 tbsp oil of choice
2 tbsp aquafaba
1 tbsp miso
½ tsp no‑chicken bouillon
190 g vital wheat gluten
Instructions
Add everything except the vital wheat gluten to a food processor and blend until completely smooth.
Add the vital wheat gluten and process for about 30 seconds until just combined.
Divide the dough in half and process each portion for several minutes until it becomes elastic and slightly shiny; this develops the fibrous texture.
Portion the dough into pieces roughly the size of small chicken cutlets.
Stretch each piece, wrap it around itself, and tie small knots to create tension in the dough, which helps form a shredded texture later.
Wrap each piece tightly in foil or parchment paper with no extra space for expansion.
Steam the wrapped cutlets for about 15 minutes using an Instant Pot with a trivet and water. If steaming traditionally, increase steaming time to about 25 minutes.
Unwrap the cooked seitan and shred it by hand, following the grain created during shaping. Use immediately in recipes or store for later.
Notes
Adjust seasonings depending on how you plan to use the seitan — smoked paprika or chipotle powder for smoky flavor, soy sauce and ginger for an Asian twist.
Ensure the dough is processed until elastic and shiny to develop a fibrous texture and avoid a rubbery result.
Use fresh herbs or spice blends for variety while keeping core ratios similar to maintain texture.
If steaming without pressure, make sure pieces are cooked through and firm to the touch before shredding.
Seitan works well added directly into soups, sauces, or stir‑fries without pre‑reheating.
