There is nothing quite like biting into a messy, savory sandwich that hits all the right comfort food notes without breaking the bank. That is why I am completely obsessed with this BBQ Seitan recipe. It is incredibly cheap to make (we are talking fifty cents a serving!), packed with protein, and comes together faster than you can order takeout. Whether you are a longtime vegan or just looking for a hearty lunch that actually keeps you full, this plant-based filling is going to become your new weekly staple.
Prep time: 10 minutes | Cook time: 15 minutes | Yields: 6 servings
Ingredients
- 8 oz (225g) prepared seitan, sliced into thin strips (approx. 2 cups)
- 1 large onion, chopped (approx. 10 oz / 280g)
- 3 cloves garlic, minced (approx. 1 tbsp / 15g)
- 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 leaves, and sliced tomatoes.
Instructions
- Prepare the vegetables and protein: Begin by slicing 8 oz (225g) of prepared seitan into thin, bite-sized strips. Chop 1 large onion into medium dice and mince 3 cloves of garlic until fine.
- Sauté the aromatics: Heat 2 tbsp (30ml) of oil in a large skillet or frying pan over medium-high heat. Add the chopped seitan strips, chopped onion, and minced garlic to the pan. Cook, stirring frequently, for approximately 5–7 minutes until the onions are soft and translucent, and the seitan has developed a light golden-brown color.
- Simmer the sauce: Reduce the heat to medium-low. Pour in 1 cup (280g) of barbecue sauce and 2 tbsp (30ml) of water. Stir well to ensure the seitan is thoroughly coated in the sauce mixture.
- Reduce and thicken: Allow the mixture to simmer gently for about 10 minutes. Stir occasionally to prevent sticking. The dish is ready when most of the liquid has been absorbed and the sauce is thick and sticky on the seitan.
- Assemble the sandwiches: To serve, take two slices of sourdough bread and spread a layer of vegan mayonnaise on each. Pile the warm BBQ Seitan generously onto the bread. Top with fresh lettuce and sliced tomatoes to create the perfect sandwich.
- Optional Variations: For a “Philly-style” sandwich, melt a slice of vegan provolone cheese over the seitan before assembling. Alternatively, create a “Seitan Reuben” by swapping the toppings for vegan Thousand Island dressing and 0.25 cup (60g) of sauerkraut.
Nutritional Information
- Calories: 190 kcal
- Carbohydrates: 18g
- Protein: 15g
- Fat: 5g
- Fiber: 2g
- Sugar: 12g
- Sodium: 477mg
Pro Tips for the Best BBQ Seitan
- Don’t Skip the Sear: The key to a meaty texture is browning the seitan before adding the sauce. High heat in the first step creates a firm exterior that prevents the strips from becoming mushy once the liquid is added.
- Slice It Thin: For the most authentic “pulled pork” mouthfeel, slice your plant-based meat substitute as thinly as possible. You can even tear chunks off by hand for rustic, jagged edges that catch more sauce.
- Toasted Bread is Mandatory: Since the BBQ mixture is saucy, use sturdy bread like sourdough and toast it well. This creates a barrier so your vegan BBQ sandwich doesn’t get soggy before you finish eating.
- Customize Your Sauce: If your store-bought BBQ sauce is very sweet, add a teaspoon of apple cider vinegar or a dash of hot sauce to balance the flavors.
Frequently Asked Questions (FAQ)
1. Can I make this BBQ Seitan recipe gluten-free? No, unfortunately, the main ingredient is seitan, which is made from vital wheat gluten. If you need a gluten-free vegetarian pulled pork alternative, I recommend substituting the seitan with shredded jackfruit or firm tofu, though the cooking time may vary.
2. How long does this keep in the fridge for meal prep? This dish is excellent for cheap vegan meal prep. Store the cooked BBQ seitan in an airtight container in the refrigerator for up to 4-5 days. It actually tastes better the next day as the flavors meld!
3. Can I freeze the BBQ Seitan? Yes! Allow the seitan to cool completely, then store it in a freezer-safe bag for up to 3 months. It is one of those quick vegan dinner ideas you can pull out, thaw, and reheat in a pan in just minutes.
4. Is store-bought or homemade seitan better? For this recipe, store-bought is faster and often firmer, which holds up well to frying. However, homemade seitan is much cheaper and allows you to control the seasoning. Both work perfectly for a high protein vegan lunch.
Conclusion
I hope you give this BBQ Seitan recipe a try—it truly is a game-changer for busy weeknights. Whether you are looking for quick vegan dinner ideas or a high protein vegan lunch to power you through the day, this dish delivers on flavor and nutrition. It’s the ultimate plant-based meat substitute that satisfies cravings without the heavy cost. If you make it, try turning it into a Seitan Reuben recipe or just pile it high on sourdough for a classic vegan BBQ sandwich. Don’t forget to leave a comment below and let me know how you served it!
