Go-To Seitan Recipe - Grill, Stir-Fry, Snack

Chef Dawn
9 minutes ago
5 min read

Go-To Seitan Recipe – High-Protein, Easy, and Versatile!

A high-protein plant-based staple you’ll make again and again. Only 5 main ingredients!!

If you're looking for a satisfying, protein-packed, and versatile plant-based staple, let me introduce you to your new favorite: Go-To Seitan – Grill, Stir-Fry, Snack!

Made from vital wheat gluten, this seitan recipe is chewy, savory, and ready to soak up any flavor you throw its way. It cooks up fast and keeps well in the fridge or freezer—perfect for meal prep or last-minute meals when you're short on time but still want something that tastes amazing.

Whether you're craving a hearty main dish, a quick protein snack, or something to toss on the grill, these little bites have your back.

Why I Love This Seitan Recipe

Quick to make – You can have it steamed and pan-fried in under 30 minutes.
Minimal ingredients – No long list of spices or weird items. Just pantry staples.
Meal-prep friendly – Make a double batch and freeze for future meals.
Neutral base – It’s seasoned enough to eat as-is, but still versatile enough to work in any cuisine.

Macros

And let’s talk about those macros! Each serving (about 2.75 oz) of Go-To Seitan packs an impressive 19 grams of plant-based protein, with just 90 calories, 1.6 grams of fat, and only 39 mg of sodium—making it a perfect fit for anyone focused on muscle-building, weight loss, or simply eating clean without sacrificing flavor or texture.

⚠️ Note: This recipe is made with vital wheat gluten and should be avoided by anyone with celiac disease or gluten sensitivities.

Let’s Talk Seitan (Say-TAN)

Seitan is often referred to as “wheat meat” because it’s made from the gluten in wheat flour—the protein part. It’s been used in Asian cooking for centuries, and it’s prized for its meaty texture and ability to absorb flavor like a champ.

If you’re looking to add more whole-food plant-based protein into your diet, seitan is a fun and satisfying option. Just a heads-up: it’s not gluten-free, so it’s not for everyone.

25 Ways to Use Go-To Seitan – Grill, Stir-Fry, Snack!

Here’s where the magic happens. Once you’ve made a batch of Go-To Seitan, you can plug it into just about any dish you love. Here are 25 delicious ways to use it:

Stir-Fry & Skillet Favorites

Teriyaki Seitan Stir-Fry – Toss with broccoli, bell pepper, and a homemade teriyaki sauce.
Sweet & Sour Seitan – Serve with pineapple, red onion, and bell pepper over rice.
Spicy Szechuan Seitan – Add chili garlic sauce, peanuts, and green beans.
Fajita Skillet – Cook with onions, peppers, lime, and fajita seasoning.
Seitan Bulgogi Bowls – Marinate in Korean BBQ sauce and serve with rice and kimchi.

Tacos, Wraps & Sandwiches

Seitan Street Tacos – Toss in taco seasoning, top with avocado and salsa.
Vegan Cheesesteak – Sauté with onions and peppers, serve in a hoagie with cashew cheese sauce.
Buffalo Seitan Wraps – Toss in buffalo sauce, wrap with lettuce, tomato, and vegan ranch.
Seitan Banh Mi – Add pickled veggies, sriracha mayo, and cilantro on a baguette.
Grilled Seitan Gyros – Serve in pita with tomato, cucumber, and plant-based tzatziki.

Bowls & Salads

Power Grain Bowl – Layer over farro or quinoa with roasted veggies and tahini sauce.
Seitan Caesar Salad – Use as a hearty crouton replacement in a big leafy salad.
Rainbow Noodle Bowl – Add to soba noodles with sesame-ginger dressing.
Southwest Salad Topper – Spice with cumin/chili and pair with corn, black beans, and avocado.
Pineapple Fried Rice with Seitan – Stir-fry with rice, peas, carrots, and chunks of pineapple.

Comfort Food & Casseroles

Seitan & Mushroom Stroganoff – Toss into a creamy cashew-based sauce with noodles.
Vegan Seitan Pot Pie – Use in place of chicken in your favorite pot pie recipe.
BBQ Seitan Sliders – Shred, mix with BBQ sauce, and serve on mini buns with slaw.
Seitan Enchiladas – Roll with black beans and sauce, bake until bubbly.
Creamy Seitan Alfredo – Pan-fry and toss with a creamy cashew Alfredo and pasta.

Grill, Air-Fry, or Snack

Grilled Seitan Skewers – Thread onto skewers with veggies and brush with marinade.
Air-Fried Seitan Nuggets – Coat in seasoned breadcrumbs and air-fry until crispy.
Seitan Jerky – Slice thin, marinate, and dehydrate or bake low and slow.
Maple-Dijon Seitan Bites – Glaze with maple-mustard and serve as an appetizer.
Straight-Up Snackin’ – Just dip in your favorite sauce and call it a day!

Storage Tips

Fridge: Store cooked seitan in an airtight container for up to 5 days.
Freezer: Freeze in a single layer, then transfer to a freezer bag. Keeps for 2–3 months. Reheat by pan-frying or baking.

Final Thoughts

Seitan is one of those magical plant-based ingredients that adapts to your cravings. Mild in flavor, mighty in texture, and endlessly customizable.

Make a batch of Go-To Seitan – Grill, Stir-Fry, Snack!, and you’ve got the foundation for a week (or month!) of amazing meals.

Let me know your favorite way to use it, or tag me on social if you make it!

Go-To Seitan (Grill, Stir-Fry, Snack!)

90 cals | 1.6 g fat | 19 g protein | 39 mg sodium

8 Servings (2.75-oz per serv)

Ingredients

1 1/2 cups vital wheat gluten, Anthony's Organic Vital Wheat Gluten

1/2 cup whole wheat flour

2 tsp vegetable soup base, Vogue Soup Base Vegetable, low sodium

1 tsp onion powder

1 tsp garlic powder

1 1/3 cups water

Avocado oil cooking spray

Directions

Make the Dough:

In a medium mixing bowl, combine the vital wheat gluten, whole wheat flour, vegetable broth powder, onion powder, and garlic powder.

Add the water and stir until a dough forms. Knead briefly until well combined, then break the dough into bite-sized pieces. Line a baking sheet with parchment paper and place the seitan pieces on it.
Steam the Seitan:

Prepare a steamer and steam half the seitan pieces for 10 minutes with the lid on.

Remove the steamed pieces and repeat with the second half of the dough.
Pan-Fry the Seitan:

Preheat a large skillet over medium-high heat.

Lightly spray the skillet with avocado oil and wipe with a paper towel to coat the surface evenly.

Add half the steamed seitan pieces in a single layer and cook for a few minutes until golden brown.

Flip and continue cooking until all sides are browned to your liking.

Repeat with the second half.