Seitan Wings

What is seitan (say-tan) you may be wondering? It is pure wheat gluten. Yes gluten, the kind everyone has been freaking about for the last 5 years. Is gluten bad for you? Absolutely not, unless you are celiac or have gluten sensitivity like lactose intolerance.

Vital wheat gluten is a great plant-based protein source, it's the protein found in wheat. My favourite kind is Bob's Red Mill found at most grocery stores. You can make so many vegan meats with it.

Here's how to make seitan wings!


1 1/4 cup vital wheat gluten

1/2 cup chickpea flour

1 cup veggie broth 1 tbsp old bay seasoning

3 tbsp nutritional yeast 1 tsp onion powder

1 tsp paprika

1 tsp thyme

1 tsp rosemary

1 tsp garlic powder


For sauce:

Fav BBQ sauce

Fav hot sauce


1) In a bowl combine all of the ingredients of the seitan, mix well and use hands to form a ball. Knead the dough for 1-15 mins or use a stand mixer it shouldn't be too sticky or too dry (add more gluten if it's too sticky) 2) Cut your seitan into small wing-like pieces. You don't want them too big, think a bit bigger than bite size they will expand. This should make about 35 pieces. 3) Once you have your pieces it's time to steam. If you don't have a bamboo steamer, you can use a colander, cooling rack or make big aluminum foil balls to sit under a plate in a pot. 4) Boil a pot of water and set your steamer on top. Oil the paper filter and place your seitan into it. Steam for 30 minutes. 5) Once steamed, allow to cool. Now for a really important step. 6) Place 3 cups of water and 1 cup of BBQ sauce into a large sauce pan. Place your seitan wings in. I know it seems like too much water, but it's not. Bring to a simmer, and allow the wings to simmer, this can take 20-30 minutes. You want the wings to soak up the liquid. Once done, add BBQ sauce and hot sauce to your liking and cook them a little more on the stove to brown them. That's it! Delicious seitan wings!

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Emily Manuel, B.A, RHN, CYT

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