Insider Knowledge: This Product Has More Protein Than Chicken

Chicken meat is considered a super protein supplier. However, the vegan version has even more protein! So if you still want to jump on the veganuary bandwagon and eat vegan from now on, you should definitely try this alternative.

Anyone who has resolved to give up meat more in 2023, but still eats a protein-rich diet, can rejoice now.

Prepared correctly, the meat alternative made from wheat gluten tastes and looks similar to poultry. We are talking about: Seitan.

Seitan can be a great vegan alternative for those who love chicken.

Vegan protein bomb

Especially if you want to build muscle or just stay full for a long time, you should definitely try seitan.

It has up to 28 grams of protein per 100 grams and thus beats the top protein supplier chicken meat. In addition, the vegetable product contains hardly any carbohydrates and is therefore also popular with low-carb fans.

How to make seitan: These are the ingredients you need

For about 4 servings you need the:

  • 120 g wheat gluten
  • 20 g chickpea flour
  • 10 g yeast flakes
  • 1 tsp salt
  • 1 tsp sage
  • 1 tsp herbs de Provence
  • ½ tsp granulated onions
  • ½ tsp granulated garlic
  • ¼ tsp black pepper
  • 180 ml water

Preparation in the oven: this is how it works

  1. In the first step, mix all the ingredients except the water in a mixing bowl. After adding the water, quickly mix all the ingredients with a spoon or silicone scraper.
  2. Now knead the dough by hand for two minutes before letting it rest in the bowl for ten minutes.
  3. Preheat the oven to 180 degrees and line a baking tray with baking paper. Form the seitan into chicken breasts by cutting four equal pieces from the dough. Now marinate the “meat” with a sauce of your choice by brushing the pieces on all sides. This is important because otherwise the seitan will be too dry and become more bread-like.

After 15 minutes, your seitan chicken is ready. You can either eat it right away or grill or sear it for additional roasted flavor. Just the way you like it best.

Alternative preparation in the crock pot

Alternatively, you can also prepare a seitan in a saucepan. Knead the dough as explained above and let it rest again.

  • After the resting time, boil 250ml of water in a pot. After cutting the dough into cube-sized pieces, add them to the water and stir so that the individual pieces don’t stick together.
  • Reduce the heat until the water is just simmering and let the dough cook for 15 minutes with the lid on. Stir occasionally.
  • After the seitan pieces are cooked, let them cool and dry before further processing, such as frying them.
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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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