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High Protein Seitan

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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

  1. Add everything except the vital wheat gluten to a food processor and blend until completely smooth.
  2. Add the vital wheat gluten and process for about 30 seconds until just combined.
  3. Divide the dough in half and process each portion for several minutes until it becomes elastic and slightly shiny; this develops the fibrous texture.
  4. Portion the dough into pieces roughly the size of small chicken cutlets.
  5. Stretch each piece, wrap it around itself, and tie small knots to create tension in the dough, which helps form a shredded texture later.
  6. Wrap each piece tightly in foil or parchment paper with no extra space for expansion.
  7. 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.
  8. 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.
  • Author: Amelia
  • Prep Time: 10 minutes
  • Cook Time: 15–25 minutes (steaming)
  • Category: Protein / Plant‑Based
  • Method: Steaming
  • Cuisine: Vegan / Vegetarian
  • Diet: Vegan

Nutrition

  • Serving Size: 1 cutlet (approx)
  • Calories: 110
  • Sugar: 0g
  • Sodium: 220mg
  • Fat: 3g
  • Saturated Fat: 0.5g
  • Unsaturated Fat: 2g
  • Trans Fat: 0g
  • Carbohydrates: 9g
  • Fiber: 2g
  • Protein: 22g
  • Cholesterol: 0mg

Find it online: https://cooksplash.com/high-protein-seitan/