Seitan

Seitan, also called wheat meat or wheat gluten, is a protein-rich food made from hydrated gluten, the main protein in wheat. It has a chewy, meat-like texture and is popular in vegetarian and vegan cooking as a substitute for chicken, beef, or pork. You will find seitan in natural food stores, Asian markets, and increasingly in mainstream supermarkets, often sold refrigerated or shelf-stable in broth or seasoning.

Seitan is produced by washing wheat flour dough with water to remove the starch, leaving behind a sticky, elastic mass of gluten. This gluten is then simmered in a savory broth—typically soy sauce, ginger, and garlic—to infuse flavor. Commercially, vital wheat gluten flour is often used as a starting ingredient for consistency. The resulting product is high in protein, low in fat, and contains no cholesterol, making it a lean meat alternative.

For those eating a plant-based diet, seitan offers a substantial protein source that can be grilled, stir-fried, or sliced into stews. However, it is not suitable for people with celiac disease or gluten sensitivity, as it is almost pure gluten. Additionally, many store-bought versions are high in sodium due to the broth, so checking labels is wise. Its texture can be off-putting to some if not properly seasoned or cooked.