What’s all the hype about seitan? - Grains & Legumes Nutrition Council (2024)

With flexitarian and vegan diets booming in 2018, there’s no shortage of plant-based proteins on offer, but have you heard of seitan? Read on to discover more about this devilish-sounding plant-based alternative, and decide whether you should give it a go…

Seitain: what actually is it?

Seitan (pronounced ‘say-tan’), is a product made of the protein found in breads and cereals, called gluten. It’s produced by washing a wheat flour dough with water until the starch is removed, leaving only the elastic, meaty-textured gluten, which has led to other names like wheat meat, wheat protein or wheat gluten. Although it’s been gaining more attention recently, seitan has actually been around for centuries, dating back as early as the 6^th Century in Asian countries like China. It’s been adopted as a plant-based form of protein for people who follow meat-free diets, and is similar to tofu and tempeh – although these soy-based proteins lack the meat-like texture that seitan has.

Per 100g serving	Firm Tofu	Tempeh	Seitan
Kilojoule (kJ)	270	850	441
Protein (G)	9	20	21
FAt (g)	4	7	1
Carbohydrate (g)	2	14	4
Fibre (g)		11	1
Sodium (mg)	24	9	450

Jenny Sugar (2011), Meat Alternatives Explained: Tofu, Tempeh, and Seitan. Popsugar.com

What are the pros?

High in protein, low in kilojoules
Plant-based source of protein which can mimic the taste of meat
Soy-free meat substitute for those with soy allergies

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”

Where does it fit in the Australian Dietary Guidelines?

Seitan is protein-rich, so falls into the ‘meat and alternatives’ group of the Australian Dietary Guidelines. The guidelines suggest including between 1 – 3 serves of this food group per day, where 1 serve is equal to 2 large eggs, 1 cup cooked or canned legumes/beans, palm sized lean beef, one small can of fish or about 1/3 cup of seitan.

But if it’s a plant-based meat alternative you’re after, seitan just doesn’t stack up when compared with grains and legumes. They may not be the first foods that comes to mind for protein, but GLNC’s 2017 bread audit found 1 in 5 wholemeal sliced breads were a ‘good source’ of protein (at least 10g per serve), and legumes are known for being one of the most cost-effective protein choices available. And while seitan packs a punch when it comes to protein, it lacks other goodies like vitamins and minerals, fibre, and phytonutrients that are found naturally in grains and legumes. On top of that, legumes double as a serve of vegetables, so it’s a win-win!

Back to Seitan… What’s the bottom line?

If you have a committed meat eater in your family, seitan may be the way to convince them to eat more plant-based foods with a taste, texture and appearance similar to animal based protein. But nutritionally boasting little other than protein, seitan falls behind other meat-free choices, so choosing options like tofu, tempeh, legumes and whole grains may be a better bet to boost your health. After some recipe inspiration? Take a look at our recipe page, featuring plenty of grain and legume options!

Terri Maister is a student Dietitian and began her final year of study at GLNC on a placement program in January 2018. She has experience in multiple areas of Dietetics including clinical paediatrics, food service management and community public health. Terri is determined to explore the diverse role of a Dietitian and help make important changes in the population and is due to graduate with a Bachelor of Nutrition and Dietetics (Honours) in November 2018.

Connect with Terri through:
Instagram: @Terri Maister
Twitter: @TerriMaister
LinkedIn: Terri Maister

References:

NHMRC. Australian Dietary Guidelines. 2013.
Go Grains Health & Nutrition.The Grains and Legumes Health Report. Go Grains Health & Nutrition Ltd. 2010.
NHMRC. Eat for Health Serve Sizes. 2015
Dr Axe – Food is Medicine. Is Seitan Healthy? The Pro’s, Cons + Alternatives. 2017
Pop Sugar. Meat Alternatives Explained: Tofu, Tempeh, and Seitan. Jenny Sugar. 2011.

FAQs

What is the problem with seitan? ›

People who are allergic to wheat or gluten should avoid seitan and other wheat-based products. Digestive Discomfort: Seitan is high in protein and can cause digestive discomfort in some people, especially if consumed in large quantities or if the digestive system is not used to high-protein foods.

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Who should avoid seitan? ›

While seitan is a versatile plant-based protein, people with celiac disease, non-celiac gluten sensitivity, or gluten allergy should avoid it. Premade seitan can also be high in sodium, so it's important to read the nutrition label if you monitor your sodium intake.

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Is seitan a highly processed food? ›

2. 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. These ultra-processed foods tend to be higher in sodium, which can contribute to high blood pressure and a host of other health problems.

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What are the benefits of eating seitan? ›

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.

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Is seitan a fake meat? ›

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. It's typically made out of vital wheat gluten, an ingredient that has a similar texture to flour but is mostly, well, gluten.

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What is healthier seitan or tofu? ›

However, while seitan is an excellent plant-based protein alternative, tofu is a complete protein (seitan lacks the amino acid lysine). Unseasoned tofu is typically lower in sodium than store-bought seitan, which can be processed with salt, sugar or other flavors added.

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Is it OK to eat homemade seitan everyday? ›

“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.” That said, Mora says there's no denying that folks can benefit from adding seitan to their menu—especially since it comes in a variety of flavor profiles.

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Does seitan increase cholesterol? ›

Red meat, fried foods, and baked goods are notorious for raising levels of low-density lipoprotein (LDL) cholesterol, the sticky kind that builds up in artery walls. Here are 4 foods you'll want to avoid if you have high cholesterol: 1. Red meat.

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What protein is seitan missing? ›

Sources of protein containing all nine essential amino acids are called complete protein. Seitan is therefore slightly incomplete but fear not – it's an excellent source of protein and usually seasoned with soya sauce, which conveniently adds the missing amino acid (lysine)!

What to pair with seitan for complete protein? ›

Lentils – Great in beefy dishes, lentils can add a savory, and sometimes peppery note to make any seitan dish a high- and complete-protein meal. Beans – Add chickpeas for chickun, white beans to your sausages, and black beans to your beaf, and you've got a texturally-superior, complete protein mix.

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.

Is seitan a low quality protein? ›

All in all, seitan is a healthy meat substitute thanks to its low calorie and carb and high protein content. That said, Maeng reminds us that it's not considered a complete protein due to its lack of lysine and threonine—two essential amino acids.

Is vital gluten bad for you? ›

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. Aside from the protein kick, Vital Wheat Gluten is an excellent source of many minerals such as selenium and iron.

Is seitan better for you than meat? ›

While seitan is a great alternative to traditional meat-based meals, it lacks certain essential amino acids. This being, you'll want to combine it with other protein sources to make sure your meal is providing you with a source of complete protein.

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