Seitan – A Dukan Diet Protein for Vegans & Vegetarians

Question : Hi, just wanted to get a definitive answer about quorn! Can I eat quorn products on any of the phases? Currently in the attack phase, nearing the end and fed up of chicken! Don’t usually eat much meat and would like to get back to the veggie option if at all possible! Thanks very much.

Answer : Hi! The good news is that you can have Quorn as long as it’s not already cooked one such as Quorn sausages for example as these may contain some extra fat or other ingredients not suitable for your diet. You can also have some tofu, some seitan, some shirataki noodles…. Bon appetit!

Today my curiosity got the better of me and I decided to find out what seitan was and I was very surprised.

I expect almost without exception any vegans and vegetarians reading this post  know exactly what seitan and now that you know that you can add seitan to your list of approved proteins that you can eat you might not want to read any further!!

So what is seitan

Seitan is a vegetable protein source made from wheat gluten which is high in protein and low in fat and carbohydrate which is why it is suitable for the Dukan Diet.  It is brown and has a firm, meaty texture.  It is also cholesterol free and is also known as “kofu”, “wheat meat” or “gluten”.

You make it by washing dough made with wheat flour in water, until all the starch has been washed away leaving just insoluble gluten, which then needs to be cooked before it can be eaten.

Seitan is used as an alternative to tofu and other vegetable based meat substitutes and it originates from China, but it has long been popular in Japan and many other Asian countries.  It is a popular food with Buddhists who do not eat meat and those who follow a macrobiotic diet.

An average three ounce serving of seitan has 130 calories, 20 grams of protein, 8 grams of carbohydrates, 1.5 grams of fat, and 0.5 grams of saturated fat.

Where can you find seitan

You can buy ready made seitan in vacuum sealed pouches in the refrigerator section of health food or Asian food stores or you can make your own seitan with wheat gluten flour.


3 Responses to “Seitan – A Dukan Diet Protein for Vegans & Vegetarians”

  • Mary S on April 3, 2014

    If you like seitan, there are plenty of online recipes for making it–premade seitan tends to be VERY expensive for what you get–wheat is cheap so this is a high-profit item for the companies who make it.
    Allergic to wheat so it’s off my list; learning how to make all kinds of stuff w/ tofu to both reduce cholesterol intake and save money.

  • Diana on January 12, 2014

    Seitan is made with wheat gluten flour. I’ve found that I can also use gluten flour in any Dukan baking I do because seitan is an allowed food and it is made of gluten flour only – it makes sense. I use it to make a muffin using the 2tbs oatbran, 1 egg white, 1tbsp wheat bran (tolerated) 3 tsp baking powder, and 2 tbs silken tofu. I add some sweetner and essence or ginger or spice (or cocoa – tolerated) as flavour . The gluten flour really extends the oatbran and makes for a more satisfying baled product.

    • Amber on January 12, 2014

      Hi Diana

      I can understand why you’ve made the jump from seitan to gluten flour but this wasn’t Dr Dukan’s intention when he added seitan to the vegetarian version of the Dukan Diet. He recognized that many vegetarians wanted to follow his diet but found it too restrictive as there weren’t enough protein foods. To overcome this he looked for suitable replacements and seitan was one of those foods he found. Seitan may be made from gluten flour but it is eaten as a replacement protein for meat and poultry.

      My concern with your suggestion is that, by using the gluten flour to extend the oat bran in recipes, you may be increasing the proportion of these types of food in your diet and this might impact on your weight loss.

      Kind regards


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