Jai’s Nutrient-Packed Seitan
This recipe is a total game-changer. It’s rich, savory, and stacked with plant-based protein, vitamins, and minerals — all from real, whole ingredients. Whether you’re feeding yogis, skeptics, or just your own hungry self, this vegan meat delivers.
Use it chopped as a ground beef swap, toss hearty chunks into soups and pasta, or go full comfort mode with mashed potatoes, gravy, and roasted veg (our personal favorite). It’s got range. Like, Oscar-worthy range.
We usually go full beast mode and crank out 5 kilos at a time — because a full freezer is a happy freezer. But this version’s trimmed down for easier prep and kitchen harmony. Just enough to enjoy fresh, freeze a few portions, and still have room for your oat milk and salsa stash.
Half Batch Recipe — Jai’s Nutrient-Packed Seitan
Total Yield (Cooked): 2500g (25 Servings)
Ingredient Breakdown
| Ingredient | Nutrition Information Source | Amount | Energy (kcal) |
|---|---|---|---|
| Sunflower Seeds, Raw | NCCDB | 75 g | 428.3 |
| Pumpkin/Squash Seeds, Shelled, Unsalted | NCCDB | 75 g | 430.5 |
| Chia Seeds | NCCDB | 50 g | 243.0 |
| Nutritional Yeast Flakes | CRDB | 50 g | 194.5 |
| Carrots, Raw | NCCDB | 250 g | 112.5 |
| Onion (White, Yellow, or Red), Raw | NCCDB | 150 g | 60.0 |
| Yellow Bell Pepper, Raw | NCCDB | 75 g | 20.3 |
| Maggi, Jugo Sazonador | CRDB | 50 g | 47.9 |
| Wheat Gluten | NCCDB | 500 g | 1850.0 |
| Garbanzo Beans, Cooked from Dried | NCCDB | 250 g | 410.0 |
| Knorr, Vegetable Broth | CRDB | 15 g | 50.6 |
How to Make It — The Process
This recipe’s pretty straightforward, but the method’s a little quirky (in the best way). Once you’ve done it once, you’ll be breezing through it like a pro.
Blend the Base
Start by tossing everything except the gluten flour into a high-speed blender — think Vitamix or something with serious muscle. Add 250–300g of water and blend for a few minutes until you’ve got a silky-smooth purée. No gritty seeds allowed — we want velvety.
Mix the Dough
Grab your stand mixer (Kitchenaid is royalty, but any mixer with a dough hook will do).
- Pour the blended liquid into the bowl.
- Add all the gluten flour on top.
- Hook it up and let it run on low for 5–7 minutes.
*This recipe makes a pretty soft seitan, if you would like a firmer texture, you can add up to 250 grams more gluten flour.
You’re looking for that magical moment when the dough starts pulling together and those gluten strands start flexing. If it’s a little sticky, no worries. If it’s really sticky, toss in a bit more gluten flour and let it mix a bit longer.
Chill Out
Once your dough ball is formed, it’s time to rest. Pop it in the fridge for 20–30 minutes.
Jai’s pro tip: slap it on a cutting board and slide the whole thing into the fridge. Easy, breezy, no bowl drama.
Time to Cook
Now for the fun part — turning that dough into glorious, chewy, flavor-packed seitan.
Simmer, Don’t Boil
Fill a stock pot with enough broth to fully cover your seitan chunks. Knorr veggie stock is a solid go-to, but feel free to jazz it up with herbs, spices, or your favorite bouillon.
Bring the broth to a gentle simmer — not a rolling boil. Then start tearing off small pieces of dough and dropping them in one by one. Stir occasionally to keep things from sticking to the bottom. Once all your dough is swimming, let it cook.
Cook time depends on chunk size, but 25–40 minutes usually does the trick. Jai’s rule: better well done than rare when it comes to seitan.
Cool & Store
Once cooked, scoop out the chunks and spread them on cookie sheets to cool. You can let them cool in the pot, but fair warning — it takes forever. Once they’re cool, bag ’em up for the fridge or freezer.
Pro tip: That left over cooking stock has picked up a whole other level of flavor. Its fabulous for a gravy or pasta sauce base.
Alternate Cooking Method
The boiling method produces juicy nuggets of high protein goodness but if you prefer something more dense and slicable, go for the oven instead.
Oven Directions
You will need to form your seitan, the possibilities are endless but I usually go for a big fairly flat slab, about what uncut baccon would resemble. The reason is that it takes forever to cook the center of a seitan roast that is formed into a ball, 90 minutes or so to truly get it cooked through. Flattened out it only takes about an hour at 350. Expansion happens! the more you can control it, the denser the final product will be. I like to bake mine pancaked between 2 cast iron griddles. Either way, wrapping your roast in parchment paper and aluminum foil is adequate.
And here’s the secret: seitan’s texture doesn’t fully come alive until it’s chilled through. It’s tasty right away, but after a night in the fridge? Chef’s kiss.
Nutrition Facts — Jai’s Nutrient-Packed Seitan
Serving Size: 100g | Calories: 154 kcal (644 kJ)
Macronutrients
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Protein | 19.2 g | 49% |
| Total Carbs | 10.4 g | 3.8% |
| Net Carbs | 7.5 g | — |
| Fiber | 2.86 g | 10.2% |
| Fat | 4.43 g | 5.7% |
| Saturated Fat | 0.66 g | 3.3% |
| Omega-3 | 0.38 g | — |
| Omega-6 | 1.64 g | — |
| Monounsaturated | 1.17 g | — |
| Polyunsaturated | 2.06 g | — |
| Trans Fat | <0.01 g | — |
| Cholesterol | 0 mg | 0% |
| Alcohol | 0 g | 0% |
| Ash | 0.72 g | — |
| Oxalate | 11.81 mg | — |
Amino Acid Profile
| Amino Acid | Amount |
|---|---|
| Glutamic Acid | 5.68 g |
| Proline | 1.87 g |
| Leucine | 1.25 g |
| Arginine | 0.97 g |
| Aspartic Acid | 0.95 g |
| Phenylalanine | 0.92 g |
| Serine | 0.90 g |
| Glycine | 0.70 g |
| Valine | 0.75 g |
| Isoleucine | 0.65 g |
| Tyrosine | 0.54 g |
| Threonine | 0.53 g |
| Lysine | 0.49 g |
| Histidine | 0.42 g |
| Methionine | 0.32 g |
| Cystine | 0.36 g |
| Tryptophan | 0.23 g |
| Alanine | 0.63 g |
Vitamins
| Vitamin | Amount | % DV* |
|---|---|---|
| B1 (Thiamine) | 1.41 mg | 117.1% |
| B2 (Riboflavin) | 1.37 mg | 105.4% |
| B3 (Niacin) | 7.84 mg | 49.0% |
| B5 (Pantothenic Acid) | 0.13 mg | 2.6% |
| B6 (Pyridoxine) | 1.45 mg | 85.2% |
| B12 (Cobalamin) | 3.11 µg | 129.6% |
| Biotin | — µg | — |
| Choline | 10.55 mg | 1.9% |
| Folate | 182.80 µg | 45.7% |
| Vitamin A | 84.26 µg | 9.4% |
| Alpha-carotene | 351.66 µg | — |
| Beta-carotene | 835.29 µg | — |
| Beta-cryptoxanthin | 0.10 µg | — |
| Lutein + Zeaxanthin | 73.32 µg | — |
| Lycopene | 0.10 µg | — |
| Retinol | 0.00 µg | 0% |
| Vitamin C | 5.46 mg | 6.1% |
| Vitamin D | 0 IU | 0.0% |
| Vitamin E | 1.22 mg | 8.1% |
| Beta Tocopherol | 0.06 mg | — |
| Delta Tocopherol | 0.02 mg | — |
| Gamma Tocopherol | 1.08 mg | — |
| Vitamin K | 1.53 µg | 1.3% |
Minerals
| Mineral | Amount | % DV* |
|---|---|---|
| Calcium | 56.88 mg | 4.4% |
| Chromium | — µg | — |
| Copper | 0.19 mg | 21.6% |
| Fluoride | — µg | — |
| Iodine | 0.02 µg | <0.1% |
| Iron | 2.18 mg | 12.1% |
| Magnesium | 45.26 mg | 10.8% |
| Manganese | 0.44 mg | 19.1% |
| Molybdenum | — µg | — |
| Phosphorus | 149.67 mg | 12.0% |
| Potassium | 183.26 mg | 3.9% |
| Selenium | 10.26 µg | 18.7% |
| Sodium | 135.62 mg | 5.9% |
| Zinc | 0.85 mg | 7.7% |
*Percent Daily Values are based on a 2,000 calorie diet. Individual needs may vary.
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