Craving that smoky, straight-from-the-grill flavor but keeping it plant-based? Look no further! This grilled seitan is the ultimate answer for a ‘meaty,’ satisfying, and incredibly simple star for your next BBQ or weeknight dinner. The magic of a live fire (or a hot broiler!) transforms seitan, giving it a wonderfully crisp exterior and a tender, juicy bite. While I love adding sauce at the very end to preserve that perfect char, feel free to baste away for a stickier, caramelized finish. Let’s get grilling!
Ingredients
• 1 to 1.5 lbs / 450 to 680 g prepared seitan, cooled and patted dry
• 2 tablespoons neutral oil, like grapeseed or corn, as needed
• Salt and freshly ground black pepper, to taste
Instructions
1. Start a charcoal or gas grill to medium-high heat, or preheat your broiler and place the rack 3 to 4 inches from the heat source.
2. Ensure the seitan is patted thoroughly dry. Cut it into large cubes, steaks, or leave in whole pieces. Brush all sides generously with oil.
3. If using cubes, thread them onto skewers for easier handling. Place the seitan pieces or skewers directly on the grill grate or under the broiler.
4. Cook for 3 to 5 minutes per side, brushing with more oil if needed, until lightly browned and slightly charred in spots. The total cooking time should be less than 10 minutes.
5. Remove from the heat and season with salt and pepper to taste. Serve immediately as whole pieces, sliced, or allow to cool for later use in sandwiches or salads.
Nutritional Information
• Per serving (based on 6 servings)
• Calories: 180 kcal
• Protein: 25 g
• Fat: 7 g
• Carbohydrates: 4 g
• Note: This is an estimate and will vary based on the specific seitan and amount of oil used.
Pro Tips
• for Perfect Seitan
• For the best char, pat the seitan completely dry before brushing with oil. Moisture will steam the seitan instead of searing it.
• For a saucy finish without burning, brush your favorite BBQ or teriyaki sauce on the seitan during the last 1-2 minutes of cooking.
• Threading seitan cubes onto skewers makes them much easier to flip and handle, especially on a grill.
• Don’t overcrowd the grill or broiler pan. Give the seitan pieces space to ensure they brown evenly on all sides.
FAQ
Q: Is grilled seitan a good source of protein
A: Absolutely. Seitan is made from vital wheat gluten, which is the main protein in wheat. As you can see from the nutritional estimate, a single serving of this grilled seitan packs about 25 grams of protein, making it a fantastic high-protein option for any vegetarian or vegan meal.
Q: What can I use for a gluten-free substitute
A: Since seitan is made from wheat gluten, it is not suitable for a gluten-free diet. For a similar smoky, grilled experience, you can substitute extra-firm tofu (pressed very well), tempeh, or large portobello mushroom caps. Adjust cooking times as needed.
Q: How should I store leftover grilled seitan
A: Store any leftover grilled seitan in an airtight container in the refrigerator for up to 4 days. It’s delicious cold in salads and sandwiches, or you can reheat it briefly in a pan, microwave, or air fryer.
Q: Can I marinate the seitan before grilling
A: Yes, marinating is a great way to add extra flavor. You can marinate the seitan for at least 30 minutes or up to a few hours. Just be sure to pat the pieces thoroughly dry before oiling and grilling to achieve the best char, as mentioned in the pro tips.
