Shredded Seitan Recipe
- Vicki | VM101
- May 4
- 6 min read
Updated: May 5
Seitan is a faux meat that can easily be made at home.
If you’ve ever thought making seitan was some mystical dark art involving ancient scrolls and a blood sacrifice, FIRST: I get it. SECOND: This recipe is about to blow your mind.
Honestly, I wasn’t planning on reinventing the seitan wheel — but then THIS happened.
I made a batch of this shredded seitan ("chikun," if you will), left it on the counter to cool... and next thing I know, Chris-yes, Chris is hovering suspiciously, then casually nibbling at it like a kitchen raccoon.
Who’s Chris? Glad you asked. Chris is my partner of 18 years. (Partner? We're not married, but “boyfriend” feels very Love Island and we’re far too old for that nonsense 😂.)
He’s not vegan, not even vegetarian (though he’s cut down a lot on animal products since I went vegan back in 2016).
But the one thing I’ve never been able to convert him on?Seitan.Until now.
Not just one bite. Not a "polite partner nibble."FULL-ON REPEAT OFFENCES.
Now I basically have to hide it in the fridge if I want any for myself. (And really, isn’t that the highest compliment?)
Why This Seitan is Different (and Better)
✅ Texture that shreds like a dream - it’s honestly scary how much it resembles baked, shredded chicken. ✅ Flavour that's neutral but savoury - meaning you can use it for EVERYTHING. ✅ Instant Pot-friendly - aka the kitchen equivalent of "set it and forget it." (and if you don't have a pressure cooker, I explain how to do it in the oven!) ✅ Shockingly easy - I know it looks like a lot of steps, but once you do it once, you’ll be whipping up batches like a wizard. ✅ Freezer-friendly - make a double batch. (Seriously. Chris will eat half before you even get your Tupperware out.)
✨ Bonus Tip: This recipe was adapted from the Crafting Seitan recipe book, which I HIGHLY recommend if you’re new to the world of seitan-making. It’s an absolute game-changer - clear, detailed, and packed with recipes you’ll actually want to make (and eat).
How to Use It
Oh, let me count the ways...
Chilled in wraps and sandwiches (think epic "chikun salad" sandwiches)
Flash-fried for stir-fries
Loaded into burritos or tacos (yes, please)
Sautéed into pasta dishes
Battered, fried, and dunked in sauces because you’re a grown woman and you can do what you want.
Basically: wherever you used to think, "This needs something meaty but plant-based..."
This is your new MVP.
Bonus: It’s a Plant-Based Protein Bomb 💣
This recipe is not just tasty - it's an absolute win when it comes to hitting your daily protein targets on a plant-based diet.
If you're trying to build muscle, lose fat, or just keep your energy steady through the day, protein is queen. 👑
Not sure how much protein you need, or how to hit your goals without living on shakes and chickpeas?
I’ve got you.
👉 Download my FREE Plant-Based Protein Manual here - it’s packed with tips, high-protein food lists, and recipes to help you get enough without overthinking it.
A Few Tips Before You Start
Use a food processor. The magic comes from whipping the dough into that perfect stretchy, glossy place. No processor = no party.
Wrap that bad boy tight. You want it snug in foil for best texture, especially if you’re pressure cooking.
Let it cool before shredding. I know, the temptation is real... but patience = perfect shreds.
Follow the grain. Tear it along the grain for the ultimate meaty texture.
The Full Recipe
(Grab your Instant Pot. Let’s party.)
Ingredients
225 g vital wheat gluten
280 g extra-firm tofu, pressed (I used half regular and half smoked tofu, and it worked so well!)
300 ml of water
4 teaspoons nutritional yeast flakes
2 teaspoons onion powder
1½ teaspoons garlic powder
1 teaspoon sea salt
½ teaspoon poultry seasoning
1 teaspoon veggie stock powder
1 tbsp yellow miso paste, dissolved in a little hot water (optional)
Directions
Prepare the Dry Ingredients Place the vital wheat gluten into a large mixing bowl and set aside.
Blend the Wet Ingredients Crumble the pressed tofu into a blender. Add the water, nutritional yeast, onion powder, garlic powder, salt, and poultry seasoning. Blend until the mixture is completely smooth and creamy, stopping to scrape down the sides as needed. (If you're using the miso, dissolve it in a little hot water and also add it at this stage.)
Form the Dough Pour the blended tofu mixture into the bowl with the vital wheat gluten. Stir together using a sturdy silicone spatula until a sticky ball of dough forms. Let the dough rest for 5 minutes to allow the gluten to absorb the liquid fully, making it easier to handle.
Process the Dough Transfer the rested dough into a food processor fitted with either a standard chopping blade or a plastic dough blade. Process for 2 minutes.
If your food processor is small, divide the dough in half and process each half separately to avoid overloading the motor.
The food processor might bounce around a bit as the dough becomes elastic — this is normal! Simply hold the processor steady if needed.
If the blade stops turning, turn off the machine — the dough is ready.
The dough should now be sticky, stretchy, glossy, and slightly warm.(If any dough creeps up onto the motor shaft during processing, just wipe it off with a damp paper towel.)
Wrap the Dough Lay out an 18-inch piece of heavy-duty aluminium foil on your work surface. Place the dough onto the foil and shape it into a compact, tight mass. Roll it up tightly in the foil, twisting the ends securely. Then bend the twisted ends in half to lock them in place.
(I save the foil and reuse it each time.) Wrap the whole package in a second sheet of foil the same way for extra security.
If baking in the oven, leave a small amount of air space at each end to allow the dough to expand, and wrap in a third layer of foil.
Cooking Options
Pressure Cooker (Recommended)
Place 3 cups of water into your pressure cooker and insert the trivet.
Set the foil-wrapped dough on the trivet.
Seal the lid and close the steam valve.
Cook on high pressure for 90 minutes.
After cooking, allow the pressure to release naturally for 30 minutes before opening the lid.
Remove the package and let it cool until you can handle it comfortably.
Oven Baking (Alternative)
Preheat your oven to 350°F (175°C).
Place the foil-wrapped dough directly on the middle oven rack.
Bake for 2 hours.
Remove from the oven and allow it to cool until you can handle it comfortably.
Shred the Chikun Once cooled enough to handle (still warm is best), bend the roast in half to reveal the "grain" inside.
Tear the roast in half lengthwise along the grain.
Continue bending and tearing the pieces lengthwise into strips.
Pull apart the strips into long, stringy shreds, following the grain as much as possible.
Tear into smaller bite-sized pieces if desired.
Storage Store the shredded chikun in an airtight container in the refrigerator. Use within one week.
Nutritional Information:
This makes around 750g.
Per 100g;
Calories: 190
Protein: 35g
Carbs: 4g
Fat: 4g
Final Thoughts (aka: Vicki’s Official Verdict)
If you’ve been seitan-curious but secretly terrified (you’re not alone - there’s a support group), this is THE recipe to start with.
Minimal weirdness. Maximum payoff.
You’ll feel like an absolute kitchen witch when you pull it apart and see those glorious shreds.
And when your family starts sneak-eating it straight from the cooling rack?
You’ll know you’ve won.
Now, if you’ll excuse me, I’ve got another batch to make... before Chris gets home and ransacks the kitchen. Again. 😅
Looking for more high-protein plant-based recipes or to level up your training and nutrition?
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See you there.
Vicki x ❤️ 💪🏼 🌱
Founder & Head Coach
