Seitan can be prepared from scratch using whole-wheat flour. The flour is mixed with enough
water to make into a dough that is then kneaded in water and rinsed to remove the starch and
the bran. The protein, or gluten, remains and is then simmered in a broth flavored with soy
sauce to become seitan. The longer the gluten simmers, the firmer it becomes. Seitan can then
be sliced for sautés or stir-fries, diced into stews, soups, or casseroles, or formed
into roasts. People who are allergic to wheat or wheat gluten should avoid seitan.
Buying and storing tips
Prepared seitan can be stored in the freezer for up to 6 months or in the refrigerator for
up to 1 week.
Varieties
Prepared seitan chunks are available refrigerated or frozen, or sometimes packaged in a
marinade or light broth. Seitan is sometimes sold in jars. Packaged dry mixes are also
available, in which the starch and bran have been removed from the wheat flour, leaving the
powdered wheat gluten. The dry mixes are less expensive than the prepared seitan and are
faster and easier to prepare than seitan made from scratch.
Nutrition Highlights
Seitan, 1/3 cup (30g)
Calories: 160
Protein: 23g
Carbohydrate: 11g
Total Fat: 0.5g
Fiber: 2g
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
