Craving a messy, savory sandwich that’s big on comfort and easy on your wallet? My BBQ Seitan recipe is your new best friend! It’s ridiculously cheap, loaded with plant-based protein, and ready faster than takeout. This saucy, satisfying filling is perfect for anyone looking for a hearty meal that actually keeps you full. Get ready to make this your go-to weekly staple!
**Prep time:** 10 minutes | **Cook time:** 15 minutes | **Yields:** 6 servings
Ingredients
• 8 oz / 225g prepared seitan, sliced into thin strips
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 tbsp / 30ml vegetable or canola oil
• 1 cup / 280g barbecue sauce
• 2 tbsp / 30ml water
• For Serving: 12 slices sourdough bread, vegan mayonnaise, lettuce, sliced tomatoes
Instructions
1. Prep the : Slice 8 oz / 225g of seitan into thin strips. Dice 1 large onion and mince 3 cloves of garlic.
2. Sauté the aromatics: Heat 2 tbsp of oil in a large skillet over medium-high heat. Add the seitan, onion, and garlic. Cook, stirring often, for 5–7 minutes until the onions are soft and the seitan is golden-brown.
3. Add the sauce: Reduce heat to medium-low. Pour in 1 cup of barbecue sauce and 2 tbsp of water, stirring to coat the seitan completely.
4. Simmer and thicken: Let the mixture simmer for about 10 minutes, stirring occasionally. The seitan is ready when the sauce has thickened and clings to the strips.
5. Assemble and serve: Toast your sourdough slices and spread with vegan mayo. Pile the warm BBQ seitan on the bread and top with fresh lettuce and tomato.
6. Get creative: For a “Philly-style” sandwich, melt vegan provolone over the seitan. For a “Reuben,” swap toppings for vegan Thousand Island and 1/4 cup of sauerkraut.
Nutritional Information
• Calories: 190 kcal
• Carbohydrates: 18g
• Protein: 15g
• Fat: 5g
• Fiber: 2g
• Sugar: 12g
• Sodium: 477mg
Pro Tips
• Don’t skip the sear: Browning the seitan before adding the sauce is key to a great, meaty texture. It creates a firm exterior that won’t get mushy.
• Slice it thin: For the best “pulled” texture, slice the seitan as thinly as you can. You can also tear it by hand for rustic edges that grab more sauce.
• Toast your bread: Use a sturdy bread like sourdough and toast it well. This creates a barrier that prevents your sandwich from getting soggy.
• Balance your sauce: If your store-bought BBQ sauce is too sweet, add a teaspoon of apple cider vinegar or a dash of hot sauce to cut through the sweetness.
