High-Protein Seitan for Vegan Muscle Building

Ingredients

• 1.5 cup vital wheat gluten
• 0.25 cup nutritional yeast
• 1 tsp garlic powder
• 1 tsp onion powder
• 0.5 tsp smoked paprika
• 1 cup vegetable broth (low sodium preferred; room temperature)
• 2 tbsp soy sauce (or tamari for gluten-free (though the gluten is the main ingredient here))

Steps

1. 1

   In a large mixing bowl, whisk together the vital wheat gluten, nutritional yeast, garlic powder, onion powder, and smoked paprika until well combined.

2. 2

   In a separate measuring cup, combine the vegetable broth and soy sauce.

3. 3

   Pour the liquid mixture into the dry ingredients. Stir with a sturdy spoon until a thick, elastic dough forms and no dry flour remains.

4. 4

   Knead the dough by hand for about 3-5 minutes. This develops the gluten network, which is essential for a meaty texture. The dough should feel very firm and rubbery.

5. 5

   Shape the dough into a log or several smaller cutlets, depending on your preference for serving.

6. 6

   Wrap the seitan tightly in aluminum foil. If making a log, wrap it like a large candy with the ends twisted to seal.

7. 7

   Place the wrapped seitan into a steamer basket over boiling water. Cover and steam for 45 minutes.

8. 8

   Remove from the steamer and let it cool completely before unwrapping. For the best texture, refrigerate the seitan overnight in its foil; this allows the proteins to set firmly.

Notes

This seitan is extremely versatile. Once cooled and set, you can sear it in a pan, grill it, or chop it up for stir-fries. It stays fresh in the refrigerator for up to 5 days or can be frozen for up to 3 months.

Nutrition per serving

• main
• vegan
• high-protein
• meal-prep
• steamed
• meat-substitute