Seitan Nutrition and Benefits: High Protein, Calcium, and B Vitamins

When it comes to plant-based protein options and meat alternatives, many of us know about tofu, edamame, and tempeh, but seitan is a bit more mysterious. This often less-familiar vegan protein is not just for fully plant-based eaters, though—it has many healthy benefits to offer anyone who wants to give it a try. Seitan is extremely common in Asian cooking, but has gained a following in Western cuisines as a satisfying alternative to meat or other plant-based proteins like tofu and tempeh. 

What Is Seitan?

Seitan (pronounced “say-tawn” or “say-tan,” depending on whom you ask) is a completely vegan meat alternative made from vital wheat gluten. It is effectively a cooked dough of vital wheat gluten and water. 

Vital wheat gluten is made from flour, but the two ingredients are not quite the same. Vital wheat gluten is made by processing flour to remove most of its starch, leaving behind almost purely gluten, one of the main proteins found in wheat. This means that any products made from this gluten product will be extremely high in protein, a main selling point for seitan.

Seitan Taste and Texture

Its neutral, savory flavor makes it a versatile ingredient ready to take on whatever seasonings meet your fancy. It has a satisfyingly chewy texture that is actually more reminiscent of meat than tofu or tempeh for many. Occasionally seasonings like soy sauce, nutritional yeast, and garlic powder will also be mixed in. 

At grocery stores, you’ll usually find seitan in strips, slices, or cubes, but this product is also popping up in meat-free alternatives for favorites like hot dogs, burgers, and deli slices. These can usually be found in the refrigerated section next to the tofu. (For those interested, seitan can also be made at home pretty easily.)

Is Seitan Healthy?

In many ways, yes, seitan is quite a healthy option. The seitan nutrition facts are hard to argue with: notable amounts of protein, iron, calcium, selenium, phosphorus, and B vitamins. This combination of macro- and micronutrients can result in some pretty impressive health benefits.

1. Seitan is high in protein and promotes metabolic health.

In one-quarter cup of vital wheat gluten (aka seitan) you’ll find an impressive 21 grams of protein. This gives animal-based protein sources a real run for their money. Protein supports metabolic health by slowing digestion, which results in a more gradual rise and decline in blood sugars throughout the digestive process. While this benefit can be impactful for those with metabolic concerns like type 2 diabetes, it also yields more stable energy levels for anyone, regardless of health history. Seitan’s protein content will also leave you feeling more satisfied and full after eating, preventing irritating cravings between meals and snacks. 

2. Seitan contains nutrients for strong, healthy bones.

The calcium and phosphorus found in seitan makes it a smart food for bone health. These minerals are key players in the bone health cycle, helping both to build and maintain strong bones throughout the life cycle.

3. Seitan aids in growth and repair throughout the body.

Seitan can support healthy growth and repair in the body, too, thanks to its high protein, iron, selenium, and B vitamin content. Each of these nutrients plays a vital role in the growth of healthy bodily structures like muscles, blood cells, and DNA, while also aiding in healing and repair when needed.

4. Seitan is free of soy (for those who are sensitive to it).

A big perk of seitan for many plant-based eaters is that it’s free from soy, unlike other popular alternatives like tempeh, tofu, and edamame. While soy is safe for consumption for most of us and actually boasts many health benefits, it can cause tummy upset for some. Plus, as one of the eight common allergens, many people simply aren’t able to eat soy, making seitan a great option.

What to Know Before Eating Seitan

Seitan is high in gluten, so avoid if you're allergic or sensitive to this protein.

There are a few cautionary notes from a nutrition perspective on seitan, however—one of which is its gluten content. It’s no secret at this point that seitan is extremely high in gluten, so those who are sensitive or intolerant to this wheat protein should definitely steer clear of it. Otherwise, seitan can cause stomach upset or even intestinal damage in the case of those with celiac disease (a severe gluten allergy).

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. Sodium is a crucial nutrient for healthy bodily functioning, but we don’t need very much of it to carry out those tasks—in fact, most Americans are consuming way more sodium than they need on a daily basis. High salt intake over a long period of time can cause elevated blood pressure levels, also known as hypertension, which can place undue burden on the heart. Plus, high salt meals tend to leave us feeling bloated and dehydrated, and that’s no fun.

How to Cook With Seitan

So, how to use this ingredient in your own recipes? 

Buy it or make it yourself.

You can either purchase seitan at the grocery store or make it at home, which is surprisingly easy. For a long time, this vegan favorite was made by simply kneading wheat flour and water into a dough and washing all the starch from the dough by kneading it under running water to produce a dense ball of gluten. However, vital wheat gluten is now readily available in most grocery stores in the baking aisle near the flour, so you can simply mix that with water to form your dough. Many also choose to add seasonings into their dough like onion or garlic powder, soy sauce, nutritional yeast, or liquid aminos for added flavor.

Once you’ve made your gluten dough ball (many recipes are available online), simply poach it in broth or lightly salted water. Your seitan will then be ready for whatever recipes you’d like!

Use wherever and however you would use other animal- or plant-based proteins.

Seitan can be sliced, diced, or cubed and added to soups, stews, stir-fries, sandwiches, pastas, tacos, fajitas, quesadillas, grain bowls, barbecue recipes, kebabs, spring rolls, curries, and more. Because the flavor is so neutral, this protein alternative can serve as a great swap out for animal-based proteins in almost any savory dish you can think of.

So whether it’s the impressive protein content, satisfying texture, or subtle umami flavor of seitan that’s piqued your interest, this plant-based protein is well worth a try as the perfect addition to a balanced, healthy lifestyle.