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Seitan (Batch Prep)

Seitan (Batch Prep)

45 min

Pantry & Jams

Intention: High-Protein Macro Prep · Min. 30g Protein per serve

Yield: 8 large servings (~32.0g protein per individual serving)

  • High-Yield Protein — A massive batch prep that forms the 30g+ plant protein foundation for your daily meals.
  • Nucleotide Rich — Nutritional yeast adds deep savory depth while introducing highly bioavailable zinc and B-vitamins.
  • Hydration Balance — The 400g liquid-to-gluten ratio yields a dense, satisfying texture that replicates steak or chicken textures.

Ingredients

Dry Ingredients Base

  • 320g vital wheat gluten powder
  • 4 tbsp nutritional yeast (for B-vitamins & umami)
  • Garlic powder
  • Onion powder
  • Black pepper
  • Zero-calorie sweetener or sugar (to taste, optional)

Wet Ingredients Base (400ml in total)

  • 320ml water
  • 1 dissolved vegetable broth stock cube (30ml)
  • Tomato puree (1/2 cup, optional)
  • 1 tbsp soy sauce (or liquid aminos)
  • Splash of apple cider vinegar
  • Fresh lime juice

Equipment

  • Two mixing bowls (for wet and dry)
  • Weighing scale
  • Rice cooker (with steam tray and steam mode)
  • Mixing spoon
  • Preparation gloves
  • Cling wrap or airtight storage container

Simple Method

  1. 1Weigh out and mix all dry ingredients in one bowl, and combine all wet ingredients together in a second mixing bowl.
  2. 2Put on your gloves, pour the wet mixture into the dry bowl, and mix with a spoon before kneading firmly—grabbing the sides of the bowl to catch every bit of seitan powder.
  3. 3Divide the dough into 8 equal servings using your weighing scale, steam them hands-free in the rice cooker for 20-30 minutes, then cover and store in the fridge to air-fry for 6 minutes on meal day.

Detailed Method

  1. 1Place your dry mixing bowl on the weighing scale and measure out the 320g of vital wheat gluten powder, nutritional yeast, onion powder, garlic powder, black pepper, and optional zero-calorie sweetener.
  2. 2In your second mixing bowl, combine all wet ingredients: the water, dissolved vegetable broth, tomato puree, soy sauce, a splash of vinegar, and fresh lime juice.
  3. 3Put on your preparation gloves to prevent the sticky seitan dough from sticking to your hands.
  4. 4Pour the fully mixed wet ingredients into the dry bowl. Use a spoon to mix everything together until a cohesive dough begins to take shape.
  5. 5Knead the dough thoroughly with your gloved hands, making sure to grab and wipe the sides of the bowl as you knead to prevent any wasted seitan powder.
  6. 6Place the dough ball onto your weighing scale and divide it into 8 equal, individual portions for your daily meal baseline.
  7. 7Arrange the 8 raw seitan portions onto the rice cooker steam tray, leaving space between them as they will expand.
  8. 8Fill the bottom of the rice cooker with water, insert the tray, select 'Steam Mode', and let it cook hands-free for 20-30 minutes until completely firm, flipping them halfway through.
  9. 9Remove the steamed seitan from the cooker, let it cool, and transfer it into a container or dish tightly covered with cling wrap to store in the refrigerator.
  10. 10On the day you are prepping your meal, grab one single portion from the fridge and air-fry it for exactly 6 minutes to make the edges beautifully crispy before serving.

Tips

  • Using gloves is a total game-changer for cleanup; vital wheat gluten is incredibly sticky before it is cooked and is tough to wash off bare hands.
  • Sweeping the sides of the bowl during the kneading phase ensures you capture all the loose powder, maximizing your high-protein batch yield.
  • Steaming in the rice cooker keeps the cooking clean and low-maintenance compared to boiling, leaving you with less mess to clean up afterward.

Storage

Once cooled, place the batch seitan in a container or a dish covered with cling wrap and store in the refrigerator for up to 7 days. Freezing is not recommended as it degrades the dense texture.