Seitan Fillets – Juicy, Flavorful & Protein-Packed
- Healthy Swappers
- Jul 3
- 2 min read

These homemade seitan fillets offer a satisfying bite and a deep umami flavor, making them an excellent meat alternative. Perfect for grilling, frying, or adding to your favorite dishes, they’re budget-friendly and packed with plant protein.
🛠 Kitchen Tools
Hand blender
Saucepan
Frying pan
Mixing bowl
Rolling pin (optional)
📋 Ingredients
Yields 4 fillets
Wheat flour (vital wheat gluten): 250 g / 8 oz
Cooked white beans: 100 g / 3.5 oz
Onion: 1 unit, chopped
Garlic powder: 1 tablespoon
Parsley powder: 2 tablespoons
Paprika: 1 teaspoon
Smoke powder: 1 teaspoon
Water: 210 ml / 7 fl oz (approx.)
Olive oil and soy sauce: as needed
Salt: to taste
👨🍳 Instructions
Blend the baseAdd the cooked white beans, chopped onion, and water to a blender. Blend until smooth.
Season the mixtureAdd garlic powder, parsley, paprika, smoke powder, and salt. Blend again to combine.
Form the doughPour the mixture into a mixing bowl and add the wheat gluten. Stir with a spoon, then knead with your hands until a dough forms.
Shape the filletsDivide the dough and shape it into fillets using your hands or a rolling pin.
Fry the filletsHeat a bit of olive oil in a frying pan over medium heat. Cook the fillets for a few minutes on each side until lightly browned.
Simmer to finishAdd enough water to cover the fillets in the same pan. Add a splash of soy sauce, cover, and simmer on low heat for 30 minutes.
🍴 Serving Ideas
Pair with mashed potatoes and gravy
Slice and add to stir-fries or wraps
Serve with roasted vegetables and mustard
💪 Why You'll Love It
✔ High in plant-based protein
✔ Freezer-friendly for meal prep
✔ Customizable with your favorite herbs and spices
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