Seitan, also known as wheat meat or gluten meat, has long been a staple of the vegan and vegetarian diet. Made from the protein component of wheat, seitan is a remarkably versatile ingredient, often celebrated for its uncanny ability to mimic the texture of meat, specifically chicken.
When cooked right, seitan can be tender and juicy, absorbing the flavors of the marinades and seasonings it’s paired with. It’s also a fantastic source of protein, with an impressive 25 grams per 3.5-ounce serving. Now, if you’re wondering how to incorporate seitan into your diet in a delicious, gourmet style, this post is for you.
We’re bringing you 10 meal prep ideas, transforming seitan into delicious, high-protein, chicken-alternative dishes. So let’s begin:
1. Seitan ‘Chicken’ Parmesan
Turn your traditional Chicken Parmesan into a delightful plant-based dish with seitan.
- Serving Size: 250g
- Macros (per serving): 320 calories, 25g protein, 35g carbs, 9g fat
- Preparation time: 20 minutes
- Cooking instructions: Begin by sautéing your seitan slices in a pan with some olive oil until they’re golden and crispy. Set these aside and in the same pan, prepare a tomato sauce with garlic, onions, canned tomatoes, and fresh basil. Once this has simmered down, add the seitan back in and sprinkle a generous helping of vegan cheese on top. Pop this into the oven until the cheese is melty and slightly browned. Serve this over a bed of whole wheat spaghetti.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat in the oven before serving.
2. Teriyaki Seitan Stir-fry
This Asian-inspired dish brings a medley of flavors and textures, perfect for a quick and healthy lunch or dinner.
- Serving Size: 300g
- Macros (per serving): 350 calories, 28g protein, 40g carbs, 8g fat
- Preparation time: 25 minutes
- Cooking instructions: Start by preparing your teriyaki sauce by combining soy sauce, rice vinegar, a sweetener like maple syrup, and a bit of cornstarch in a bowl. In a hot pan, sauté your seitan pieces until they’re browned and slightly crispy. Remove these and add in a medley of your favorite stir-fry veggies – think bell peppers, snap peas, and broccoli. Once these are tender, add the seitan back in and pour the sauce over, letting everything simmer until the sauce thickens. Serve over a bed of brown rice.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stovetop before serving.
3. Seitan ‘Chicken’ and Quinoa Salad
This protein-packed salad is not only delicious but is also quick and easy to prepare.
- Serving Size: 250g
- Macros (per serving): 310 calories, 25g protein, 30g carbs, 9g fat
- Preparation time: 15 minutes
- Cooking instructions: Begin by pan-grilling your seitan ‘chicken’ strips until they’re slightly crispy on the edges. Simultaneously, prepare your quinoa as per packet instructions. Once done, toss the quinoa, seitan, and your choice of greens, cherry tomatoes, cucumbers, and olives in a large salad bowl. Drizzle with a lemon vinaigrette and enjoy a satisfyingly fresh meal.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the fridge for up to 3 days. This dish is best served cold.
4. Barbecue Seitan ‘Chicken’ Skewers
These skewers are perfect for a protein-packed plant-based barbecue.
- Serving Size: 300g
- Macros (per serving): 350 calories, 27g protein, 45g carbs, 8g fat
- Preparation time: 30 minutes (plus marinating time)
- Cooking instructions: Slice seitan into large chunks and marinate in your favorite BBQ sauce for at least two hours. Thread the seitan onto skewers, alternating with peppers, onions, and cherry tomatoes. Grill until seitan is slightly charred and vegetables are tender. Serve with a fresh salad or grilled corn on the cob.
- Best time to eat: Dinner
- Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat on the grill or in the oven before serving.
5. Hearty Seitan ‘Chicken’ Noodle Soup
Comfort food at its best, this soup will fill you up without weighing you down.
- Serving Size: 350g
- Macros (per serving): 320 calories, 27g protein, 40g carbs, 7g fat
- Preparation time: 35 minutes
- Cooking instructions: Start by sautéing onions, garlic, and carrots in a large pot. Add in chunks of seitan and lightly brown them. Pour in vegetable broth, bay leaves, thyme, and your choice of noodles. Let this simmer until the noodles are cooked and the flavors meld together. Season with salt and pepper to taste, and serve hot with a sprinkle of fresh parsley.
- Best time to eat: Dinner
- Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stove before serving.
6. ‘Chicken’ Caesar Salad with Seitan
This vegan spin on a classic dish is sure to delight.
- Serving Size: 250g
- Macros (per serving): 330 calories, 26g protein, 35g carbs, 10g fat
- Preparation time: 20 minutes
- Cooking instructions: Pan-fry your seitan until it’s crispy and golden. Set it aside to cool. For the Caesar dressing, blend together cashews soaked overnight, lemon juice, Dijon mustard, capers, and a garlic clove. Arrange Romaine lettuce on a plate, sprinkle over the seitan, and drizzle with the Caesar dressing. Top with some vegan Parmesan shavings and enjoy.
- Best time to eat: Lunch or dinner
- Storage instructions: Store the salad and dressing separately in the fridge for up to 3 days. Assemble when ready to serve.
7. Spicy Seitan ‘Chicken’ Tacos
These tacos offer a satisfying crunch and a kick of heat.
- Serving Size: 3 tacos
- Macros (per serving): 350 calories, 28g protein, 40g carbs, 8g fat
- Preparation time: 30 minutes
- Cooking instructions: Sauté seitan strips with onion, bell pepper, and a blend of spices like smoked paprika, cumin, and chili powder. Once the seitan is crispy and the spices are well absorbed, assemble your tacos with a base of the seitan mixture, a handful of shredded lettuce, and a dollop of salsa and vegan sour cream.
- Best time to eat: Dinner
- Storage instructions: Store the seitan mixture separately in the fridge for up to 3 days. Assemble the tacos when ready to serve.
8. Thai Green Curry with Seitan ‘Chicken’
This creamy and spicy curry is packed with authentic Thai flavors.
- Serving Size: 350g
- Macros (per serving): 360 calories, 26g protein, 40g carbs, 12g fat
- Preparation time: 35 minutes
- Cooking instructions: In a large pot, sauté green curry paste until fragrant. Add in coconut milk and let it simmer. Add seitan chunks, bell peppers, and snap peas. Let it cook until the vegetables are tender and the seitan has absorbed the curry flavors. Serve this aromatic dish with a side of steamed jasmine rice.
- Best time to eat: Dinner
- Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stove before serving.
9. Seitan ‘Chicken’ and Vegetable Stir-fry
A quick and easy dish, perfect for those busy weeknights.
- Serving Size: 300g
- Macros (per serving): 340 calories, 28g protein, 38g carbs, 9g fat
- Preparation time: 25 minutes
- Cooking instructions: In a hot wok, stir-fry your seitan strips until they’re browned. Set these aside and in the same wok, stir-fry an assortment of your favorite vegetables like bell peppers, bok choy, and sugar snap peas. Add the seitan back in and season with soy sauce and a bit of sesame oil. Serve this colorful dish over brown rice or noodles.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the fridge for up to 4 days. Reheat on the stove before serving.
10. Baked Seitan ‘Chicken’ with Roasted Vegetables
A wholesome and hearty meal, ideal for Sunday lunch.
- Serving Size: 350g
- Macros (per serving): 380 calories, 30g protein, 45g carbs, 10g fat
- Preparation time: 45 minutes
- Cooking instructions: Marinate seitan chunks in a mixture of olive oil, lemon juice, garlic, and herbs for at least two hours. Arrange these on a baking tray along with an assortment of vegetables like carrots, potatoes, and bell peppers. Roast in the oven until the seitan is golden and the vegetables are tender.
- Best time to eat: Lunch or dinner
- Storage instructions: Store in an airtight container in the fridge for up to 3 days. Reheat in the oven before serving.
There you have it – a delicious selection of plant-based meals using seitan ‘chicken’ as your primary protein source. Each meal is easy to prepare, packed with nutrition, and full of flavor. As always, feel free to share your personal variations or new creations in the comments. Who knows, you might inspire someone to try their hand at plant-based cooking. Happy meal prepping, and enjoy your journey to a healthier lifestyle. Don’t forget to share your experience and the post with your friends!
