Seitan is becoming a common food among vegetarians and vegans, and yes you might be surprised by how delicious it tastes, and no it doesn’t taste like tofu 😉

Seitan Sandwich2

Seitan is made out of wheat’s protein (gluten)  reason why it’s also called gluten. It has a texture similiar to cooked meat as well as a similar appearence at first sight. It’s a great source of protein and its usually combined with other ingredients to make stews, burgers or just a steak. It’s nutritional composition looks like this vs a beef tenderloin.

Seitan (Gluten)   Beef Tenderloin (No Fat)
Nutritional Information Nutritional Information
Portion Size 1 oz (30g) Portion Size 1 oz (30g)
Calories 120 Calories 61
Calories from fat 5 Calories from fat 28
Daily Value Daily Value
Total Fat 0.5 g 1% Total Fat 3 g 1%
     Saturated 0 g 0%      Saturated 0 g 0%
Colesterol 0 mg 0% Colesterol 0 mg 0%
Sodium 0 mg 0% Sodium 0 mg 0%
Potasium 30 mg 1% Potasium 0 mg 0%
Carbohydrate Total 4g 1% Carbohydrate Total 0g 0%
     Fiber 1 g 4%      Fiber 0 g 0%
     Sugar 0 g      Sugar 0 g
Protein 23 g Protein 8 g
Vitamin A 0% Vitamin A 0%
Vitamin C 0% Vitamin C 0%
Vitamin D 0% Vitamin D 0%
Calcium 4% Calcium 1%
Iron 10% Iron 3%
Magnesium 0% Magnesium 0%
Phosphorus 0% Phosphorus 0%

Evidently the beef tenderloin has half the calories on a same portion size, however the difference comes from a large amount of protein found in seitan that is not found in a beef. Meat eaters would have to consume a triple size portion of beef sirloin to equal the amount of protein in seitan. As you can see it’s not difficult for vegans to meat their daily need of protein with foods like this.

The seitan in this recipe wasn’t made by me, I found a great provider in my city that brings it home pre-made. It ships nationally as well. If you would like the information feel free to contact me by email.

Seitan Sandwich


This time there are no measures or weights, feel free to add or remove whatever you like. The secret here for sure was not only seitan (which I buy pre-made because of time, but if you would like to do it on your own and share with us your experience it would me amazing! There are tonsof recipes out there) but tofu mayo. Grain bread or any wheat bread of you choice.

Red onion
Tofu Mayo


1. Cut the bread, wash the veggies and cut accordingly. Fry the seitan in a pan. Add tofu mayo to the bread and enjoy!

Seitan Sandwich3

Seitan Sandwich1

If you’ve done seitan at home I think many of us would love to hear about it!

Vital Wheat Protein.

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Categorías: Main Course, Thinking on going vegan?

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