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If you’ve been exploring vegetarian or vegan options, you’ve probably come across seitan — that chewy, meaty-looking protein that’s a favourite for creating steaks, nuggets, and slices that mimic meat. Seitan is made from vital wheat gluten and delivers a dense, protein-packed bite that satisfies meat cravings without animal products. Think of it as the canvas for flavour: marinate it, simmer it, or fry it and it will soak up whatever you throw at it.
Both seitan and tofu are staples in plant-based kitchens, but they behave very differently. Tofu, made from soy, is softer and more sponge-like — ideal for absorbing sauces and holding up in stir-fries. Seitan, by contrast, has a firmer, chewier texture that stands in for meat in dishes like skewers and sliced steaks. If you want high chew and a meaty mouthfeel, seitan is your best bet. If you prefer something milder and easier to cube or crumble, reach for tofu.
Seitan packs a punch: a typical 3-ounce serving can contain around 20–25 grams of protein, making it one of the most protein-dense plant foods. Tofu provides less protein per ounce but brings a different nutritional profile, including calcium and isoflavones. If you’re tracking macros, combining seitan and tofu across meals can keep things balanced and interesting.
Price for seitan varies widely depending on format and brand. Pre-made seitan blocks or ready-to-cook strips often sell in sizes around 8 ounces to 1 pound. Expect to pay more for artisanal or organic varieties and less for mass-produced options. Online comparison sites make it easy to scan current offers side-by-side so you don’t overpay when a cheaper bulk pack would do the job.
As a rough guide, a standard 8-ounce pack of pre-seasoned seitan might cost between £2 and £4, while a larger 1-pound pack of plain seitan could be in the £4–£8 bracket. These ranges depend on retailer promotions, brand reputation, and whether the product is organic or gluten-free processed. Using a comparison site helps pin down the best current deal quickly.
You can find seitan and tofu in supermarkets, health-food stores, and online marketplaces. Supermarket own-brands can be budget-friendly, while specialist vegan brands often sell through dedicated online shops. I usually check both the big grocers and comparison tools to spot limited-time discounts or clearance packs — that’s how I snag quality seitan for less.
Buy larger packs if you use seitan regularly — prices per ounce usually drop when you buy in bulk. Also, scan for multipack deals on tofu or mixed-protein bundles that include tempeh and other alternatives. Keep an eye on seasonal promotions and loyalty offers, and compare per-ounce cost rather than package price so you’re comparing apples with apples.
Homemade seitan is surprisingly straightforward and rewarding. All you need is vital wheat gluten, water or stock, a splash of soy sauce for depth, and spices. The basic process takes under an hour to mix and knead, then about 1 hour to simmer or steam for a nice texture. Homemade seitan is cheaper per pound than many ready-made options and you control the seasoning, making it a favourite among home cooks.
Mix 1 1/2 cups of vital wheat gluten with 1/2 cup of chickpea flour for extra body, then add 1 cup of water or vegetable stock, 2 tablespoons of soy sauce, and your seasonings. Knead until elastic, shape, and simmer gently in broth for 45–60 minutes. Use spiced or garlicky broth to flavour it from the inside out. This yields a dense 1-pound block that can be sliced, shredded, or cubed for multiple dishes.
Seitan’s versatility is one of its strongest selling points. Slice it thin for stir-fries, cube it for kebabs, shred it for “pulled” sandwiches, or score and grill it like a steak. It takes frying very well — a quick sear gives a caramelised exterior — and holds up in rich sauces. If you’re craving familiar comfort foods, seitan can stand in for chicken, beef, or pork in many classic recipes.
Want a fast flavour lift? Toss seitan strips in a mixture of soy sauce, maple syrup, smoked paprika, and a little oil for 15–30 minutes before frying. For a crispy finish, dredge in seasoned flour and shallow-fry in a couple of tablespoons of oil until golden. The contrast between a crunchy crust and a chewy inside is addictive — trust me.
If seitan isn’t suitable — maybe due to gluten intolerance — there are plenty of alternatives. Tofu and tempeh offer soy-based options with different textures and flavours. Jackfruit mimics pulled meat when cooked slowly and shredded. Mushroom blends, especially king oyster, create a meaty chew that’s great for pan-searing and skewers. Combining these proteins keeps variety on your plate and satisfies different culinary needs.
Use tempeh when you want a firm, slightly nutty profile that holds together in slices or cubes — it’s great marinated and grilled. Reach for jackfruit when you want a fibrous, shredded texture for tacos, pulled “pork,” or BBQ sandwiches. Each substitute brings its own personality to a dish, so experiment to discover what pleases your palate the most.
Proper storage extends shelf life and prevents waste. Unopened seitan in vacuum packs usually lasts several weeks in the fridge; once opened, transfer it to an airtight container and use within 5–7 days. If you make seitan at home, cool it completely and refrigerate for up to 5 days or freeze in 8-ounce portions for up to 3 months. For tofu, keep unopened vacuum-sealed blocks in the fridge until the use-by date; once opened, submerge in fresh water and change the water daily to keep it fresh for several days.
Seitan is low in fat and high in protein, making it ideal for people aiming to increase protein intake without adding animal fats. However, because it’s made from wheat gluten, it’s not suitable for those with celiac disease or severe gluten intolerance. Tofu and tempeh provide plant-based protein without gluten and add beneficial nutrients like calcium and B vitamins. Always consider your dietary needs and talk to a nutritionist if you have concerns.
Combine seitan with legumes, greens, and whole grains to round out amino acid profiles and fibre. For example, a bowl with seitan slices, brown rice, steamed broccoli, and a tahini dressing gives you protein, carbs, healthy fats, and micronutrients — a complete, satisfying meal that’s easy to prepare.
The market has matured a lot; you’ll find everything from pre-marinated seitan strips to plain blocks ready for your own seasoning. Look for products that list simple ingredients and avoid excessive additives. If you’re new to seitan, start with a pre-seasoned 8-ounce pack to test how you like the texture and flavour before committing to larger buys.
Scan labels for protein per serving, the total package weight in ounces or pounds, and sodium levels. Some seasoned seitan can be high in salt, so if you watch your sodium intake, choose plain varieties and add your own seasoning. Also look for allergen information if you need gluten-free or soy-free options.
Want a few ideas to get started? Try pan-seared seitan steaks with a balsamic glaze, seitan kebabs with peppers and onions, or a rich seitan stroganoff served over egg noodles. For quick dinners, toss cubed seitan into a curry with coconut milk and serve over rice — it soaks up the sauce beautifully and makes leftovers even better.
Slice 8 ounces of seitan thinly, stir-fry with mixed peppers and shredded carrot, add garlic and ginger, then finish with a sauce made from 2 tablespoons soy sauce, 1 tablespoon rice vinegar, and 1 teaspoon sesame oil. Serve with steamed rice for a 20-minute meal that tastes like takeout but is healthier and cheaper.
To get the best value, compare cost per ounce and factor in preparation time. If a ready-made 8-ounce pack costs more per ounce than a 1-pound plain block, the larger pack probably wins on value — unless you only need a small portion. When shopping online, filter results by price per ounce or use a comparison tool to list offers by lowest per-ounce cost so you can see where savings really are.
If you eat seitan regularly, buying 1-pound or larger packs, then portioning and freezing them in 8-ounce portions saves money and time. If you’re experimenting, buy smaller pre-seasoned packs to find styles you like before committing to bulk. Balance convenience and cost based on how often you cook with seitan.
Seitan is an excellent, flexible source of plant-based protein that suits many recipes and diets — unless you need to avoid gluten. Pair it with tofu, tempeh, or jackfruit to broaden your cooking repertoire and keep meals exciting. Use comparison sites to find the best per-ounce deals, and don’t be shy about making seitan at home: it’s cheaper, customizable, and fun to experiment with.
Whether you’re curious about seitan or already a convert, there’s plenty to explore: from making your own 1-pound blocks to finding budget-friendly 8-ounce packs that fit your weekly meal plan. Mix and match seitan with tofu, tempeh, and mushroom-based options to keep textures and flavours fresh. Use price comparisons to avoid overpaying and store smartly so your plant proteins stay tasty and ready for action. Give a few recipes a try this week, and you might find that seitan becomes a regular fixture in your kitchen rotation.
| Seitan | Price | |
|---|---|---|
| Intenson Seitan Vegan Meat Substitute - 150g | £ 3,50 |
