Seitan is a plant-based protein made from gluten, the main protein in wheat. It’s created by hydrating wheat gluten to form a dough, washing away the starch to leave a chewy, elastic mass. This gluten mass is then flavored and cooked, resulting in a meat-like texture that’s used as a substitute in many vegan and vegetarian dishes. It’s sometimes called wheat meat or gluten meat and has a long history in East Asian cuisines, where it’s common in Buddhist- inspired cooking.

Key points to know

• Composition: pure gluten (water is added to activate the protein, and starch is washed away), sometimes with added flavorings or sauces.

• Texture and use: the chewy, “meaty” texture makes seitan a popular substitute for chicken, beef, or other meats in dishes like stir-fries, stews, sandwiches, and skewers.

• Nutritional profile: high in protein and relatively low in fat; it contains no gluten-free by default, so it’s unsuitable for those with celiac disease or gluten sensitivity unless specifically produced in a gluten-free facility. Some versions may include iron or other nutrients depending on preparation, but seitan is not a complete protein by itself, so combining with other protein sources can help ensure all essential amino acids are covered.

• Preparation basics: common methods include simmering in broth for flavor, then frying, baking, or pressing to achieve a firmer texture. You can also buy ready-made seitan or make it from vital wheat gluten at home.

• Flavor and marination: seitan tends to take on the flavors of the seasonings and sauces it’s cooked with, making it very versatile for various cuisines.

Common questions

• Is seitan healthy? It can be a healthy protein source within a balanced diet, especially when paired with a variety of vegetables, grains, and legumes. However, since it’s made from gluten, it’s not suitable for those with gluten intolerance or celiac disease.

• Can seitan be gluten-free? Traditional seitan is not gluten-free, because it’s made from gluten-containing wheat. Gluten-free alternatives exist that use different base ingredients to mimic texture and mouthfeel, but they are not true seitan.

• How is it used in cooking? It’s adaptable for many cuisines—stir-fries, stews, sandwiches, kebabs, and “meat” fillings—often marinated or seasoned to resemble familiar meat flavors.

If you’d like, I can tailor a simple seitan recipe (with steps and a few flavor options) or point you to ready-made products that suit your dietary needs.