4 Vegan Sausage Recipes – Seitan (2024)

FAQs

Is seitan sausage good for you? ›

Seitan is a popular plant-based meat alternative made from wheat gluten, water, and sometimes other flavoring ingredients. It's high in protein and low in fat and carbs, and it's a good source of minerals such as selenium and iron.

There's the salt levels: a couple of bangers can easily contain 2g salt – a third of your daily limit. Then there's the saturated fat – 7g perhaps in the same serving, which is nearly a quarter of your daily allowance. Not a disaster, but a hefty chunk.

Seitan sausage FAQs

Seitan is a vegan the term given to a food made predominantly from wheat gluten. Wheat gluten is the main protein of wheat and is made by washing regular flour to remove any starch. When cooked seitan has a surprisingly “meaty” texture and is very easy to mould into different shapes and sizes.

The key ingredient in vegan sausage is typically either pea protein or soy protein, along with one or more oils (canola, coconut, sunflower), spices and other plant-based additions. Nutritional value varies depending on the manufacturer's precise recipe.

“Eat it sparingly,” he says. “It's not necessarily a once a day thing, and if you think you need a plant-based option I'd actually suggest tofu over seitan.” That said, Mora says there's no denying that folks can benefit from adding seitan to their menu—especially since it comes in a variety of flavor profiles.

Specifically, meat substitutes like tofu, tempeh, and seitan have equal amounts of protein but with less saturated fat and more vitamins and minerals, besides B12.

Tofu, tempeh and seitan are minimally processed foods that offer plenty of nutrients with little or no added fats or salts. Overall, it's the switch that's important. If you are replacing lentil stews and roasted chickpeas with ultra-processed plant-based burgers, that is the less nutritious choice.

However, research shows a plant-based diet isn't always healthy. Imitation meats or meat substitutes - such as vegan nuggets, sausages, and burgers or fake chicken pieces and ready meals - are sometimes classified as ultra-processed foods⁴.

So how much seitan is too much? While ordering it occasionally at a restaurant is okay, it probably shouldn't become a staple ingredient in your diet. If you do eat seitan, it's best to make it at home to avoid excess sodium and added ingredients.

What protein is seitan missing? ›

Sources of protein containing all nine essential amino acids are called complete protein. Seitan is therefore slightly incomplete but fear not – it's an excellent source of protein and usually seasoned with soya sauce, which conveniently adds the missing amino acid (lysine)!

While seitan is a great alternative to traditional meat-based meals, it lacks certain essential amino acids. This being, you'll want to combine it with other protein sources to make sure your meal is providing you with a source of complete protein.

Almost all meat substitute products are processed: this is needed to mimic the texture, flavour and appearance of conventional meat, or to achieve a similar protein contribution.

The nutritional low-down on tofurky

If you're hugging your tofurky tight to your chest in defense, don't worry. It isn't entirely without health perks. "Tofurky is made from tofu, which is an excellent source of several vitamins and minerals such as calcium, folate, magnesium, and selenium," says Kubala.

Although not necessarily more healthful than their animal-based counterparts, many consumers see plant-based sausage as better for them. Others choose to eat it because they see it as gentler on the environment, and of course no animals are harmed in the production of plant-based sausage.

Because the starches are removed from the wheat when seitan is made, it has very little fat and carbs. In addition to protein, seitan contains the nutrients selenium, iron, phosphorus, and calcium. It is also a great option for vegans and vegetarians who have an allergy to soy or nuts.

2. An Ultra-Processed Food High in Sodium. Most people aren't making seitan at home, but instead are getting it pre-made from restaurants and grocery stores. These ultra-processed foods tend to be higher in sodium, which can contribute to high blood pressure and a host of other health problems.

Extra-lean chicken or kangaroo sausages tend to be the healthiest sausage option. Leaner sausages are also often lower in calories and salt.

People who are allergic to wheat or gluten should avoid seitan and other wheat-based products. Digestive Discomfort: Seitan is high in protein and can cause digestive discomfort in some people, especially if consumed in large quantities or if the digestive system is not used to high-protein foods.