Need a wicked high protein, low fat, low carb option? Well, hail seitan. The macros are damn near on par with chicken breast! <—and no soy is required. We love seitan!
I’ve been making neutral seitan sausages every week since our last meal prep video. It’s essentially like the perfect meal. And by making vegan sausage neutral in flavor I can add any kind of sauce on top. 99% of the time I use teriyaki and 1% of the time I’ll use vegan buffalo wing sauce.
Why do I mention this? It’s because making neutral seitan sausages arethe easiest basicrecipe. 330 grams (2.75 cups) gluten flour + 60 grams chickpea flour, vegan chicken broth. Start with 2 cups of liquid then keep adding more until your dough forms into a FIRM MASS. If it’s sticky add more gluten flour, if it’s dry add more water. EASY! Then I divide into 8, wrap in foil and steam for 45 minutes. DONE.
If you just add different spice flavors then you could totally make specialty vegan sausage! In my mind this is a no brainer simple recipe but…….
When looking into seitan sausage & pepperoni recipes they all suggested things like tomato paste and sh*t. I didn’t have any paste so I just used tomato sauce. I also tried barbecue sauce. And I added oil. And sugar. Before I knew it my dough was wayyyyyy mushier than anticipated. It made me nervous because I felt like a f*ck up. But adding additional gluten flour fixed my problem.
What am I saying? If you’re not a seitan sausage pro then anticipate using additional gluten flour after mixing everything together. Maybe 1 TB more or less. No big deal.
EACH RECIPE BELOW MAKES ONE LARGE SAUSAGE
Italian Vegan Sausage – Seitan
2 ts of poultry or Italian herb blend, 1/4 ts salt, 1/4 ts sugar, 1/4 ts ground thyme, 1/4 ts ground fennel, 1/8 ts garlic powder, 1/4 ts onion powder, 1/4 cup gluten flour (30 grams), 1 TB chickpea flour (7 grams?), 1 ts oil, 1 TB tomato sauce, 1/4 cup water
- Mix dry ingredients
- Taste your dry powdered mix. Salty and spiced enough? Add more if needed.
- Add sauce and/or oil then liquid
- Mix everything til it’s a firm ball of dough. Add more gluten flour at this point if your dough is moist, sticky or not forming a solid ball.
- Place dough on foil, form sausage shape, roll foil around it then twist the ends closed.
- Steam in steamer basket for 45 minutes. ENJOY
Mesquite Brown Sugar Vegan Sausage – Seitan
1.5 ts mesquite barbecue powder blend (bought from whole foods) + 2 ts brown sugar, 2 TB BBQ sauce, 1/4 cup gluten flour (30 grams), 1 TB chickpea flour (7 grams?), 1 ts oil, 1/4 cup water
*I think those first two ingredients were over powered by my impulsive use of BBQ sauce. You might be able to skip the sugar & powder blend. Maybe BBQ is all that’s needed for a sweet mesquite sausage flavor.
- Mix dry ingredients
- Taste your dry powdered mix. Salty and spiced enough? Add more if needed.
- Add sauce and/or oil then liquid
- Mix everything til it’s a firm ball of dough. Add more gluten flour at this point if your dough is moist, sticky or not forming a solid ball.
- Place dough on foil, form sausage shape, roll foil around it then twist the ends closed.
- Steam in steamer basket for 45 minutes. ENJOY
Maple Breakfast Vegan Sausage – Seitan
1 ts sage powder, 1/2 ts salt, 1/2 ts onion powder, 1/8 ts garlic powder, 2 TB maple syrup, 1/4 cup gluten flour (30 grams), 1 TB chickpea flour (7 grams?), 1 ts oil, 1 TB tomato sauce, 1/4 cup water
- Mix dry ingredients
- Taste your dry powdered mix. Salty and spiced enough? Add more if needed.
- Add sauce and/or oil then liquid
- Mix everything til it’s a firm ball of dough. Add more gluten flour at this point if your dough is moist, sticky or not forming a solid ball.
- Place dough on foil, form sausage shape, roll foil around it then twist the ends closed.
- Steam in steamer basket for 45 minutes. ENJOY
Chipotle Cajun Vegan Sausage – Seitan
2 ts Cajun blend 1/2 ts garlic powder, 1 ts onion powder, couple drops of adobo sauce from canned chipotle peppers, 2 ts soy sauce, 1/4 cup gluten flour (30 grams), 1 TB chickpea flour (7 grams?), 1 ts oil, 1/4 cup water
- Mix dry ingredients
- Taste your dry powdered mix. Salty and spiced enough? Add more if needed.
- Add sauce and/or oil then liquid
- Mix everything til it’s a firm ball of dough. Add more gluten flour at this point if your dough is moist, sticky or not forming a solid ball.
- Place dough on foil, form sausage shape, roll foil around it then twist the ends closed.
- Steam in steamer basket for 45 minutes. ENJOY
FAQs
Seitan sausage FAQs
Seitan is a vegan the term given to a food made predominantly from wheat gluten. Wheat gluten is the main protein of wheat and is made by washing regular flour to remove any starch. When cooked seitan has a surprisingly “meaty” texture and is very easy to mould into different shapes and sizes.
What are vegan sausages made from? ›
The key ingredient in vegan sausage is typically either pea protein or soy protein, along with one or more oils (canola, coconut, sunflower), spices and other plant-based additions. Nutritional value varies depending on the manufacturer's precise recipe.
Is vegan sausage healthier than sausage? ›
The truth is, probably not. Plant-based sausages sold in supermarkets are likely to have just as much salt as their meat counterparts, so they're unlikely to make it onto a list of health-foods. However, vegan sausages are likely to have considerably less saturated fat making them a healthier option overall.
Who should avoid seitan? ›
While seitan is a versatile plant-based protein, people with celiac disease, non-celiac gluten sensitivity, or gluten allergy should avoid it.
What are the disadvantages of seitan? ›
What are the cons?
- Not suitable for those with gluten-sensitivities or coeliac disease.
- Doesn't absorb much flavour.
- High amounts of sodium (salt) in the packaged product.
- Seitan is hard to source unlike other vegetarian protein alternatives meaning you may have to venture to a specialty vegetarian “butcher”
Less processed plant proteins such as tofu, whole grains, legumes, and beans are preferred protein sources compared to more processed soy isolates, textured vegetable protein (TVP), and wheat gluten because the less processed forms retain more of the nutrients and benefits of the original food.
What is the healthiest sausage? ›
Extra-lean chicken or kangaroo sausages tend to be the healthiest sausage option. Leaner sausages are also often lower in calories and salt. Follow these guidelines to choose healthier sausages: Less than 5g saturated fat per 100g.
What is the fake meat called? ›
A meat substitute, also called a meat analogue, approximates certain aesthetic qualities (primarily texture, flavor and appearance) or chemical characteristics of a specific meat. Substitutes are often based on soybeans (such as tofu and tempeh), gluten, or peas.
What is seitan made of? ›
Seitan is a plant-based meat substitute made from wheat gluten that mimics the flavor and texture of chicken. You can buy it in many health food supermarkets, or you can make it yourself. It's typically made out of vital wheat gluten, an ingredient that has a similar texture to flour but is mostly, well, gluten.
What is in Linda McCartney sausage? ›
Rehydrated Textured Soya Protein (71%), Water, Rapeseed Oil, Soya Protein Concentrate, Seasoning (Sulphites) (Dextrose, Flavourings, Salt, Onion Powder, Yeast Extract, Colour: Red Iron Oxide), Fortified Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Stabiliser: Methyl Cellulose, Tomato Purée, Salt ...
These Vegetarian Casings are easy to use and are completely edible. They are made from water-soluble polysaccharide (which in layman's terms is a type of carbohydrate similar to cellulose). They come on a 12mtr concertinaed rod.
Is tofurky healthy? ›
The nutritional low-down on tofurky
If you're hugging your tofurky tight to your chest in defense, don't worry. It isn't entirely without health perks. "Tofurky is made from tofu, which is an excellent source of several vitamins and minerals such as calcium, folate, magnesium, and selenium," says Kubala.
Are vegan hot dogs healthy? ›
Some vegetarian hot dogs are just as processed as regular meats. “However, many brands do include fiber, which may help lower cholesterol levels, alleviate constipation, and maintain blood sugar control,” Gans explains.
Is Linda McCartney ultra processed? ›
Food processing
Elements that indicate the product is in the en:4 - Ultra processed food and drink products group: Additive: E170.
Is seitan meat good for you? ›
Here's why it's so popular: seitan is a meat-free option that mimics the texture of meat impressively well. It takes on flavors easily, and has a good chew to it. It's also high in protein ― higher than tofu and even tempeh. A 3-ounce serving boasts 18 grams.
Is seitan a highly processed food? ›
2. An Ultra-Processed Food High in Sodium. Most people aren't making seitan at home, but instead are getting it pre-made from restaurants and grocery stores. These ultra-processed foods tend to be higher in sodium, which can contribute to high blood pressure and a host of other health problems.
What is seitan meat made of? ›
One of the most significant differences is that seitan is made from wheat gluten flour, whereas tempeh is made from soy. Because seitan contains gluten, it should not be enjoyed by individuals with a gluten allergy. If you have celiac disease or gluten sensitivity, then seitan is not the meat alternative for you.
What does seitan actually taste like? ›
Seitan has a savory taste, probably closest to bland chicken or a portobello mushroom. Seitan has a mild flavor on its own but can take on many more flavors from different recipes. It can be hot and spicy as in seitan "chicken wings " or savory in a succulent Indian or Thai massaman curry.
