Is Seitan Healthy? Experts Share Everything You Need to Know About the High-Protein Meat Alternative (2024)

My vegetarian family and I have been ordering the same dish from our favorite local Thai restaurant for years—it’s a tangy curry filled with “mock duck.” The chunks of braised seitan standing in for duck are so chewy, tasty, and, well, duck-like, that we have asked the waitstaff several times, “Are you sure this isn’t real meat?”

And while the answer is always yes, it leaves us wondering: What is seitan? And is it really healthy?

Indeed, seitan is one of the plant-based meat alternatives that comes closest in texture to chicken, duck, or steak. Unlike some of the newer, more highly processed “fake meats,” such as Impossible and Beyond, however, seitan has been around for centuries, and it is created from nothing more high tech than wheat flour.

But unlike tofu, which is commonly known to vegans, vegetarians, and even carnivores as a soy product, there is a bit of mystery around seitan. Here, nutritionists answer all your seitan questions:

What exactly is seitan?

Seitan (pronounced SAY-tan, it rhymes with spray tan) has been used as a meat substitute in Chinese cuisine for centuries, where it is known as mianjin, and was prized by Buddhists who practiced a vegetarian diet (it picked up the Japanese-derived name “seitan” in the 1960s). “Seitan has long been a plant-based meat swap for vegans and vegetarians,” says Dawn Jackson Blatner, R.D.N., the author of The Flexitarian Diet. “Another name for it is ‘wheat meat,’ because it’s made from one of the main proteins in wheat, gluten.”

Yes, you read that correctly. Seitan is made from gluten, the protein in wheat that, when mixed with water, becomes stretchy and elastic. Because it’s made of gluten, people with celiac disease should avoid seitan at all costs, as well as people with a gluten sensitivity. For those who can tolerate gluten, however, it is a tasty and versatile low-calorie, low-fat, low-carb source of plant protein.

“Seitan has a very lean texture, and you can add seasonings and spices to the actual gluten itself, and then make recipes with it to mimic chicken or other meats,” says Brooklyn-based nutritionist Shanon Whittingham, R.D.N., who adds that seitan is easier to customize to the texture and flavors that you love than tofu. Blatner adds that it’s a great option for vegetarians who sometimes miss meat, because it’s “dense and chewy, and mimics the texture of meat really well.” In fact, many of the meatless meats you’ll find in the vegan section of your local supermarket are made with seitan, such as Gardein Chick’n Strips, Field Roast Celebration Roast, and Lightlife Smart Bacon.

Is seitan healthy?

The answer is, yes!—as long it’s part of a well-rounded diet. A 100g serving of seitan has about 141 calories and 25 grams of protein, making it comparable to the amount of protein in chicken or beef. Because the starches are removed from the wheat when seitan is made, it has very little fat and carbs. In addition to protein, seitan contains the nutrients selenium, iron, phosphorus, and calcium. It is also a great option for vegans and vegetarians who have an allergy to soy or nuts.

One thing to keep in mind, however, is that seitan is not considered a “complete” protein, says Blatner. “It’s low in the essential amino acids lysine and threonine,” she explains. “That doesn’t mean it’s not a good protein source, it just means you have to eat a varied diet of foods that do have those missing amino acids, like beans, lentils, and quinoa.”

While you can buy easy-to-use prepackaged seitan from brands such as Upton’s Naturals and Sweet Earth, those tend to contain higher levels of added sodium, says Whittingham. Her suggestion if you're watching your salt intake? Make your own at home. “You just take some wheat flour and add some water and soak it and massage it continuously, until all of the starch comes out,” says Whittingham. (Another way to make your own—buy a bag of vital gluten and mix with water or vegetable broth and spices; Bob’s Red Mill Vital Gluten Flour comes with a recipe right on the bag.)

What’s the best way to eat seitan?

You can substitute seitan into any recipe that calls for shredded chicken or pork, such as pulled-BBQ sandwiches, stir-fries, or fajitas, says Blatner. Whittingham likes to make her own seitan and then infuse it with herbs and spices and shape it into a burger patty or breakfast sausage, or use it as a filling in tacos or burritos. She is also a big fan of using the air fryer to give seitan a crispy finish. “I often shape the seitan into a steak, sauté it in a cast-iron pan, and then finish it off in the air fryer for the last 5 to 10 minutes for extra crispness,” she says.

For more delicious ways to prepare seitan, check out our Mock Peking Duck, Delish's Extra Lemony Seitan Piccata, and Seitan Lomo Saltado, Simple Vegan Blog's Pasta With Peppercorn Sauce and Seitan, and Vegan Maple Breakfast Sausage Links from Karissa’s Vegan Kitchen.

Is Seitan Healthy? Experts Share Everything You Need to Know About the High-Protein Meat Alternative (1)

Marisa Cohen

Deputy Editor

Marisa Cohen is an editor in the Hearst Lifestyle Group’s Health Newsroom, who has covered health, nutrition, parenting and culture for dozens of magazines and websites over the past two decades.

Is Seitan Healthy? Experts Share Everything You Need to Know About the High-Protein Meat Alternative (2024)

FAQs

Why is seitan bad for you? ›

While seitan is a nutritious and versatile food, some people may need to avoid it. For instance, seitan is a good option for people who follow a soy-free diet, but it still contains wheat gluten. Wheat is another major allergen, and many people have gluten-related disorders that require them to avoid it.

What are the disadvantages of seitan? ›

What are the cons?
  • Not suitable for those with gluten-sensitivities or coeliac disease.
  • Doesn't absorb much flavour.
  • High amounts of sodium (salt) in the packaged product.
  • Seitan is hard to source unlike other vegetarian protein alternatives meaning you may have to venture to a specialty vegetarian “butcher”

Is seitan a healthy protein? ›

Is seitan good for your health? Like any food, seitan can be a part of a balanced meal pattern. On its own, without any flavoring agents, seitan is a low-carb, low-fat, high-protein food. Store-bought seasoned seitan could have added fat, salt and sugar, which can change its nutritional profile.

Is it okay to eat seitan everyday? ›

How Often to Eat Seitan. As Churchill pointed out, it's about finding the perfect balance when incorporating seitan into your diet. “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.”

What is healthier seitan or tofu? ›

Is seitan better for you than tofu? Both foods are a good source of plant-based protein. Seitan has twice as much per serving than tofu. However, tofu has more calcium, phosphorus, and antioxidants than seitan.

Why does my stomach hurt after eating seitan? ›

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.

What to pair with seitan for complete protein? ›

So, seitan is not only a great protein source but also has a good amino acid profile. If you're wondering what else you can add to seitan to make up for its lack of lysine, it's easy – lentils, beans, tofu, tempeh, nuts and seeds.

Does seitan increase cholesterol? ›

Contrary to popular belief, consuming red meat and white meat, such as poultry, has equally negative effects on blood cholesterol levels, according to a study published today in the American Journal of Clinical Nutrition.

Why is seitan so high in sodium? ›

Seitan can be high in sodium, so read the packaging carefully. While not all seitan options will be high in sodium, those made with flavoring agents like soy sauce and salt can boast higher amounts of this mineral.

How to tell if seitan has gone bad? ›

Identifying spoilage in seitan is crucial to food safety. The following signs indicate that seitan has gone bad and should be discarded: Change in Color: Any discoloration or darkening might suggest spoilage. Mold Growth: Visible mold is an unmistakable sign that seitan is no longer safe to consume.

What is another name for seitan? ›

Seitan (UK: /ˈseɪtæn/, US: /-tɑːn/; Japanese: セイタン) is a food made from gluten, the main protein of wheat. It is also known as miànjīn (Chinese: 麵筋), fu (Japanese: 麩), milgogi (Korean: 밀고기), wheat meat, gluten meat, or simply gluten.

Can you lose weight eating seitan? ›

So seitan is the perfect ingredient for meals in a protein diet. If you're on a protein diet, you often lose a lot of weight in a short time. It's also important to be aware that, at the start, you'll lose quite a lot of fluids. So if you have problems with fluid retention, a protein diet would be great for you.

What are the side effects of seitan protein? ›

In those with celiac disease or gluten intolerance, eating seitan can cause adverse side effects like swelling, abdominal pain, diarrhea and cramps. It's also not considered a complete protein and needs to be paired with a well-balanced diet to ensure you're getting the amino acids that you need.

How long does seitan last in the fridge? ›

Cover each container tightly with a lid and store the seitan in the fridge for up to ten days, or in the freezer for up to six months. To extend the life of fresh or defrosted seitan indefinitely, boil it in its broth for ten minutes two times a week.

Does seitan need to rest after cooking? ›

Unless I state otherwise in a recipe, you better LET IT REST. I often have people message me that the texture of their setian is off/gummy/soft or anything but right, and most of time it is because they did not let it rest. Seitan, much like myself, appreciates a nice long nap.

Is seitan heavily processed? ›

An Ultra-Processed Food High in Sodium

Most people aren't making seitan at home, but instead are getting it pre-made from restaurants and grocery stores.

Is vital gluten bad for you? ›

Vital wheat gluten contains a lot of nutritional value, which helps to keep you healthy and active throughout the day. It is processed food and considered safe and healthy to eat. Please note, if you suffer from Celiac disease or have gluten allergies, then you must avoid consuming gluten in any form.

What is seitan made out of? ›

Seitan is a plant-based meat substitute made from wheat gluten that mimics the flavor and texture of chicken. You can buy it in many health food supermarkets, or you can make it yourself.

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