Chicken-friend seitan steak

By Wendy Andresen | May 29, 2019
Photo by: Wendy Andresen

Believe me, you won’t miss the meat. These protein-packed steaks have the texture and mouth feel of their animal-based counterparts. One thing I like about seitan (“Oh, say-tan you see…”) is that you can keep all the ingredients in your pantry, and when you’re ready for a serious protein unit, it’s just a matter of putting the ingredients together. You could serve these up with mushroom gravy, salsa, steak sauce, tomato sauce, or pesto. Or neat.

Vegans are often asked where they get their protein. We get it from plants, just as do elephants, Clydesdale horses, oxen (strong as an ox), hippos, rhinos and many other large, muscular land mammals. In fact, when you think about it, all protein originates from plants.


1 1/2 cups vital wheat gluten (Bob’s Red Mill makes this; Reny’s has it.)

1/2 cup garbanzo flour

2 Tbsp. garlic powder

2 Tbsp. onion powder

2 Tbsp. mushroom powder

2 Tbsp. beet powder (optional, for color)

2 cups water

1/4 cup reduced-sodium soy sauce or liquid aminos

1 Tbsp. vegetable base, such as Better than Bouillon

2 cups breadcrumbs

3/4 cup flour

3/4 cup plant-based milk

1/4 cup flax seed meal

Canola oil for frying


1. In a medium bowl, mix together the vital wheat gluten, garbanzo flour, mushroom powder, beet powder, garlic powder and onion powder.

2. In a measuring cup or another bowl, mix together the water, soy sauce and vegetable base. Be sure the vegetable base dissolves completely.

3. Add the liquid ingredients to the dry and mix well with a silicone spatula. Mixture will be wet but slightly elastic.

4. Divide the mixture into 6 to 8 steaks, flattening them slightly.

5. On a greased sheet pan (or foil sprayed with nonstick cooking spray), bake the steaks at 350 degrees for 15 minutes on each side.

6. Allow the steaks to cool enough to handle. While waiting, proceed to the next step.

7. Whisk the flax seed meal with the milk and let stand for at least 15 minutes. Dip the steaks first in a bowl of flour, then in the milk/flax seed mixture, and then in breadcrumbs, pressing the crumbs into the steaks.

8. Pan-fry in oil on each side for 3 to 5 minutes or until nicely browned. If you prefer, they can be sprayed with cooking spray and baked at 375 degrees for 30 minutes, flipping once and re-spraying halfway through.

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