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‘Seitan’ Instead of ‘Tuna’: 5 High Protein Plant-Based Meal Prep Ideas

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Introduction: If you’re searching for a plant-based alternative to tuna that’s high in protein and versatile in its applications, look no further than seitan. Seitan, also known as wheat meat or wheat gluten, offers a chewy texture and a neutral taste that can mimic the texture and flavor of tuna in various dishes. In this post, we’ll explore five delectable and protein-packed meal prep ideas featuring seitan instead of tuna. Get ready to elevate your plant-based cooking game with these tantalizing recipes!

  1. Seitan Salad: Ingredients:
  • Seitan
  • Mixed greens (spinach, lettuce, arugula)
  • Cucumber
  • Cherry tomatoes
  • Red onion
  • Olives
  • Lemon juice
  • Olive oil
  • Dried oregano
  • Salt and pepper


  • Cut the seitan into bite-sized pieces.
  • In a bowl, combine the mixed greens, sliced cucumber, halved cherry tomatoes, thinly sliced red onion, and olives.
  • Add the seitan to the salad and toss gently to combine.
  • Drizzle the salad with fresh lemon juice and olive oil.
  • Season with dried oregano, salt, and pepper to taste.
  • Enjoy a refreshing and protein-rich seitan salad as a light and satisfying meal.
  1. Seitan “Tuna” Sandwich: Ingredients:
  • Seitan
  • Bread or sandwich rolls
  • Vegan mayonnaise
  • Dijon mustard
  • Celery, finely chopped
  • Red onion, finely chopped
  • Dill pickle relish
  • Fresh dill (optional)
  • Lettuce, tomato, and any other desired sandwich toppings


  • Slice the seitan into thin strips or shred it to mimic the texture of tuna.
  • In a bowl, mix vegan mayonnaise, Dijon mustard, celery, red onion, and dill pickle relish to create the tuna-like filling.
  • Add the seitan to the bowl and mix everything together until well combined.
  • Spread the seitan “tuna” mixture onto bread or sandwich rolls.
  • Top with lettuce, tomato, fresh dill (if desired), and any other preferred sandwich toppings.
  • Serve the seitan “tuna” sandwich as a hearty and protein-packed lunch option.
  1. Seitan Niçoise Salad: Ingredients:
  • Seitan
  • Potatoes, boiled and quartered
  • Green beans, blanched
  • Cherry tomatoes, halved
  • Kalamata olives
  • Red onion, thinly sliced
  • Fresh parsley, chopped
  • Lemon juice
  • Olive oil
  • Dijon mustard
  • Salt and pepper


  • Slice the seitan into thin strips or cubes.
  • In a large salad bowl, combine the boiled potatoes, blanched green beans, cherry tomatoes, kalamata olives, thinly sliced red onion, and fresh parsley.
  • In a separate small bowl, whisk together lemon juice, olive oil, Dijon mustard, salt, and pepper to create the dressing.
  • Drizzle the dressing over the salad ingredients and toss gently to coat.
  • Add the seitan to the salad and mix everything together.
  • Serve the seitan Niçoise salad as a protein-rich and vibrant meal.
  1. Seitan Sushi Rolls: Ingredients:
  • Seitan
  • Nori sheets
  • Sushi rice
  • Avocado
  • Cucumber
  • Carrot
  • Soy sauce
  • Wasabi (optional)
  • Pickled ginger (optional)


  • Slice the seitan into thin strips or cubes.
  • Prepare sushi rice according to package instructions.
  • Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice on top.
  • Add strips of seitan, avocado, cucumber, and carrot as your fillings.
  • Roll the sushi tightly using the bamboo mat, applying gentle pressure.
  • Slice the sushi roll into bite-sized pieces and serve with soy sauce, wasabi, and pickled ginger for a delightful seitan sushi experience.
  1. Seitan Pasta Puttanesca: Ingredients:
  • Seitan
  • Pasta of your choice
  • Olive oil
  • Garlic
  • Red chili flakes
  • Canned diced tomatoes
  • Kalamata olives, pitted and chopped
  • Capers
  • Fresh basil, chopped
  • Salt and pepper


  • Cook the pasta according to the package instructions until al dente. Drain and set aside.
  • Slice the seitan into thin strips or cubes.
  • In a large skillet, heat olive oil and sauté minced garlic and red chili flakes until fragrant.
  • Add the seitan to the skillet and cook until lightly browned.
  • Stir in canned diced tomatoes, kalamata olives, capers, and fresh basil.
  • Simmer the sauce for a few minutes to allow the flavors to meld together.
  • Season with salt and pepper to taste.
  • Toss the cooked pasta in the seitan puttanesca sauce until well coated.
  • Serve the seitan pasta puttanesca as a savory and protein-packed meal.

Conclusion: With these five high-protein plant-based meal prep ideas featuring seitan as a substitute for tuna, you can enjoy a wide array of flavorful and protein-rich dishes. Seitan’s versatility allows it to be used in salads, sandwiches, sushi rolls, pasta, and more, providing a satisfying plant-based alternative to traditional tuna-based meals. Incorporate these recipes into your meal prep routine and savor the goodness of seitan while nourishing your body with plant-based protein. Stay tuned for more exciting and nutritious plant-based meal prep ideas in our upcoming posts!

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