3 healthy recipes with seitan that you will like to try

Seitan is a wheat gluten-based preparation that can be used to increase protein intake in the context of vegan diets.

Last update: 01 March, 2022

Seitan is a meat substitute for vegans that can help meet daily protein requirements, which will reduce the risk of suffering problems associated with the quality and functionality of muscle mass. It can be prepared in different ways. For this reason, we will show you a series of alternatives so that you can get the most out of it.

Before starting, it should be noted that in the context of vegan diets should optimize protein intake and of certain nutrients that could be deficient. Otherwise, inefficiencies would be experienced at the physiological level, which would negatively condition the state of health over the years. Supplementation is usually necessary to avoid this scenario.

Seitan with white beans

This preparation with seitan stands out for its high fiber content, a substance that has been shown to be key to good intestinal transit. The fiber manages to increase the volume of the fecal bolus, which causes greater stimulation of the mechanoreceptors of the tube and more intense peristaltic movements. Thus, constipation is prevented.

In addition, fiber is a key element to prevent the development of chronic pathologies and complex associated with the intestine. There is evidence that it could reduce the incidence of cancer. Now, it is necessary to cover a daily contribution of 25 or 30 grams. However, most diets barely reach 15 grams.

Seitan is a food made from wheat gluten that is used to replace meat in a vegan diet.


  • 1 cup of powdered wheat gluten.
  • 2 cups white beans, cooked and drained.
  • 2 tablespoons of soy sauce.
  • 1 teaspoon of smoked paprika.
  • 1 teaspoon of garlic powder.

Step by Step

  1. Mix the gluten with the paprika and the garlic.
  2. Then, beat the cooked beans with the blender in order to make a puree.
  3. Add the beans and soy sauce to the mixture with paprika and garlic.
  4. Also add the seitan, mix and knead for 4 minutes until you get a thick result. It may be necessary to pour a little water.
  5. Enclose the dough inside a muslin and steam it for 20 minutes. After some time, the preparation will be ready to consume, although it can also be refrigerated or frozen to increase its shelf life.

Seitan with oatmeal and brown rice

Oatmeal is a source of a type of soluble fiber, beta glucans, which provide many benefits internally. They are one of the main energy substrates for the bacteria that inhabit the tube.

Beta glucans encourage the growth of the microbiota. Similarly, they are necessary for the synthesis of butyrate, a compound that modulates inflammation in the internal environment, according to a study published in Nutrients.

In addition, this preparation provides a high amount of quality and complex carbohydrates. These elements are decisive for the practice of high-intensity physical activity. Also, they improve the recovery capacity later since they induce the replenishment of lost glycogen.

Seitan can be combined with both grains and vegetables for delicious and nutritious dishes.


  • 1 cup of powdered wheat gluten.
  • 1/2 cup of cooked brown rice.
  • Half a cup of oat flakes.
  • 1 cup of water.
  • 2 tablespoons of soy sauce.
  • 1/4 of vegetable broth tablet.
  • 1 teaspoon of parsley.
  • 1 teaspoon of onion powder.

Step by Step

  1. Boil water in a saucepan and dissolve the vegetable stock cube.
  2. Add the parsley and onion.
  3. After a couple of minutes, add the oatmeal and lower the heat.
  4. Stir to form a paste. When the consistency is thick, remove from the heat and add the already cooked rice. Mix very well.
  5. Place the seitan with the soy sauce in a bowl and mix both ingredients well.
  6. Pour the contents of the saucepan and continue mixing. It will be necessary to knead the dough for a few minutes until it becomes elastic. It may be necessary to add some water.
  7. When the result is a ball, put it in a large pot with water for 40 minutes. After the time, remove and let cool. It can be stored in the fridge in a container with its own broth.

Seitan with potato cream

For this last recipe, you can use a homemade seitan like the previous ones or buy it already prepared in the supermarket. In any case, you will get a result with a significant protein contribution, although the digestibility of these nutrients will be relatively low. Therefore, it is important to increase the daily intake to meet the requirements.


  • 1/2 kilo of seitan.
  • 300 grams of potatoes.
  • 1 onion.
  • 2 cloves of garlic.
  • 1 glass of soy milk.
  • 2 tablespoons of soy margarine.
  • White wine.
  • Olive oil.
  • Parsley.

Step by Step

  1. Chop the onion and garlic.
  2. Later, fry them in a pan with olive oil until they are transparent.
  3. Cut the seitan into medium-sized squares and then add it to the pan to brown.
  4. Add a dash of white wine to the pan and cook over medium heat until the alcohol evaporates.
  5. Reserve the preparation and continue with the potato cream.
  6. To do this, place a tablespoon of vegetable margarine in a pot along with soy milk and salt.
  7. When the margarine has melted, add the peeled and diced potatoes.
  8. Cook until it breaks the boil and the potatoes are soft.
  9. Once this point is passed, pass the result through a blender to achieve a creamy texture.
  10. You can now serve the preparation with the seitan on one side and the potato cream on the other to enjoy this dish to the fullest.

Prepare healthy recipes with seitan

As you have been able to verify, There are many options that exist to prepare healthy recipes with seitan. This food itself can be made at home or, also, it is possible to buy it at the supermarket. In the latter case, you will have to read the label carefully to make sure that it does not have added sugars or poor quality additives inside.

To finish, remember that in the context of vegan diets, it is advisable to monitor the intake of proteins and other micronutrients to avoid deficits that condition the state of health. If in doubt, consult a professional. In fact, it will be necessary to supplement with certain elements such as vitamin B12, since it is not found in plant products.

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