If you’re a vegan athlete looking to keep your meals nutritious, packed with protein, and low in fat, homemade seitan is a game-changer. This recipe is perfect for bodybuilders and powerlifters who need a solid protein boost without added oils and fats. It’s also made with easy-to-find ingredients and straightforward steps, so you can whip it up at home. Let’s get cooking!
Home Made Seitan
This seitan recipe focuses on simple, whole-food, plant-based ingredients. It’s high in protein and low in fat, perfect for those prioritizing muscle gain and quick recovery. Note: I usually eyeball the measurements, but I’ve included approximate amounts here. Adjust as needed!
Dry Ingredients
- Vital Wheat Gluten – 2 cups (this is the base for seitan and packs a protein punch)
- Baking Soda – 0.5 tablespoons (helps with texture)
- Nutritional Yeast – 8 tablespoons (for a cheesy, savory flavor)
- Defatted Peanut Powder – 2-3 tablespoons
- Seasonings – Paprika or any spices of your choice (to taste)
Wet Ingredients
Rice Vinegar – Use this for its slightly sweet flavor, though any vinegar works
Soy Sauce – 3 tablespoons (for umami flavor and extra protein)
Tomato Paste or Ketchup – 3 tablespoons
Small Onion – 1, roughly chopped
Garlic Cloves – 4, peeled
Dates – 3 large (for natural sweetness)
Any Plant Oil – 1 tablespoon (optional for texture)
Water – About 2 cups (adjust as needed)
Instructions:
Prepare the Dry Ingredients: In a large bowl, combine the wheat gluten, baking soda, nutritional yeast, peanut protein powder, and your favorite spices. Set aside.
Prepare the wet ingredients
In a blender, add the rice vinegar, soy sauce, tomato paste, onion, garlic, dates, and plant oil (if using) without the water. Blend until smooth. Add the baking soda to the blended mixture and blend again until slightly foamy—be careful, as it can create some fizz!
Combine and Mix: Pour the wet mixture into the dry ingredients. Gradually add water to achieve the right dough consistency. If the dough feels too soft, add a bit more wheat gluten to firm it up.
Shape and Cook
Divide the dough into small balls or patties. Cook each piece in a non-stick pan over low heat for about 7 minutes on each side until they turn golden and firm up.
Serving Suggestions
Pair your seitan with steamed veggies and a side of quinoa or brown rice for a complete meal.
Slice it up for sandwiches or wraps, or add it to stir-fries for an extra protein boost.
This seitan recipe is an excellent addition to your meal prep as a vegan athlete. It’s loaded with protein, fiber, and essential nutrients, making it a satisfying, muscle-fueling meal. Plus, it’s easy to tweak by adding different spices or herbs to suit your taste. Enjoy your homemade seitan and keep fueling those gains!
