Need a wicked high protein, low fat, low carb option? Well, hail seitan. The macros are damn near on par with chicken breast! <—and no soy is required. We love seitan!
I’ve been making neutral seitan sausages every week since our last meal prep video. It’s essentially like the perfect meal. And by making vegan sausage neutral in flavor I can add any kind of sauce on top. 99% of the time I use teriyaki and 1% of the time I’ll use vegan buffalo wing sauce.
Why do I mention this? It’s because making neutral seitan sausages arethe easiest basicrecipe. 330 grams (2.75 cups) gluten flour + 60 grams chickpea flour, vegan chicken broth. Start with 2 cups of liquid then keep adding more until your dough forms into a FIRM MASS. If it’s sticky add more gluten flour, if it’s dry add more water. EASY! Then I divide into 8, wrap in foil and steam for 45 minutes. DONE.
If you just add different spice flavors then you could totally make specialty vegan sausage! In my mind this is a no brainer simple recipe but…….
When looking into seitan sausage & pepperoni recipes they all suggested things like tomato paste and sh*t. I didn’t have any paste so I just used tomato sauce. I also tried barbecue sauce. And I added oil. And sugar. Before I knew it my dough was wayyyyyy mushier than anticipated. It made me nervous because I felt like a f*ck up. But adding additional gluten flour fixed my problem.
What am I saying? If you’re not a seitan sausage pro then anticipate using additional gluten flour after mixing everything together. Maybe 1 TB more or less. No big deal.
EACH RECIPE BELOW MAKES ONE LARGE SAUSAGE
Italian Vegan Sausage – Seitan
2 ts of poultry or Italian herb blend, 1/4 ts salt, 1/4 ts sugar, 1/4 ts ground thyme, 1/4 ts ground fennel, 1/8 ts garlic powder, 1/4 ts onion powder, 1/4 cup gluten flour (30 grams), 1 TB chickpea flour (7 grams?), 1 ts oil, 1 TB tomato sauce, 1/4 cup water
- Mix dry ingredients
- Taste your dry powdered mix. Salty and spiced enough? Add more if needed.
- Add sauce and/or oil then liquid
- Mix everything til it’s a firm ball of dough. Add more gluten flour at this point if your dough is moist, sticky or not forming a solid ball.
- Place dough on foil, form sausage shape, roll foil around it then twist the ends closed.
- Steam in steamer basket for 45 minutes. ENJOY
Mesquite Brown Sugar Vegan Sausage – Seitan
1.5 ts mesquite barbecue powder blend (bought from whole foods) + 2 ts brown sugar, 2 TB BBQ sauce, 1/4 cup gluten flour (30 grams), 1 TB chickpea flour (7 grams?), 1 ts oil, 1/4 cup water
*I think those first two ingredients were over powered by my impulsive use of BBQ sauce. You might be able to skip the sugar & powder blend. Maybe BBQ is all that’s needed for a sweet mesquite sausage flavor.
- Mix dry ingredients
- Taste your dry powdered mix. Salty and spiced enough? Add more if needed.
- Add sauce and/or oil then liquid
- Mix everything til it’s a firm ball of dough. Add more gluten flour at this point if your dough is moist, sticky or not forming a solid ball.
- Place dough on foil, form sausage shape, roll foil around it then twist the ends closed.
- Steam in steamer basket for 45 minutes. ENJOY
Maple Breakfast Vegan Sausage – Seitan
1 ts sage powder, 1/2 ts salt, 1/2 ts onion powder, 1/8 ts garlic powder, 2 TB maple syrup, 1/4 cup gluten flour (30 grams), 1 TB chickpea flour (7 grams?), 1 ts oil, 1 TB tomato sauce, 1/4 cup water
- Mix dry ingredients
- Taste your dry powdered mix. Salty and spiced enough? Add more if needed.
- Add sauce and/or oil then liquid
- Mix everything til it’s a firm ball of dough. Add more gluten flour at this point if your dough is moist, sticky or not forming a solid ball.
- Place dough on foil, form sausage shape, roll foil around it then twist the ends closed.
- Steam in steamer basket for 45 minutes. ENJOY
Chipotle Cajun Vegan Sausage – Seitan
2 ts Cajun blend 1/2 ts garlic powder, 1 ts onion powder, couple drops of adobo sauce from canned chipotle peppers, 2 ts soy sauce, 1/4 cup gluten flour (30 grams), 1 TB chickpea flour (7 grams?), 1 ts oil, 1/4 cup water
- Mix dry ingredients
- Taste your dry powdered mix. Salty and spiced enough? Add more if needed.
- Add sauce and/or oil then liquid
- Mix everything til it’s a firm ball of dough. Add more gluten flour at this point if your dough is moist, sticky or not forming a solid ball.
- Place dough on foil, form sausage shape, roll foil around it then twist the ends closed.
- Steam in steamer basket for 45 minutes. ENJOY
FAQs
In general seitan sausage is pretty damn healthy. They're packed full of protein, just two sausage will give you a whopping 38g of protein. Furthermore there's no weird over-processed ingredients in the sausages.
What is vegan Italian sausage made of? ›
The key ingredient in vegan sausage is typically either pea protein or soy protein, along with one or more oils (canola, coconut, sunflower), spices and other plant-based additions. Nutritional value varies depending on the manufacturer's precise recipe.
What is vegetarian sausage made of? ›
Many ingredients go into making meat-free sausage. Some common base ingredients in successful vegetarian sausage recipes are chickpeas, lentils, and tofu, all of which are often mixed with other ingredients such as breadcrumbs. Added to this base are other vegetables and grains like quinoa.
What is a vegetarian alternative to sausage meat? ›
Mushrooms, aubergines and various types of beans can provide a really hearty, meaty taste that's perfect for replicating that of pork sausages. A lot of these vegetables also have a fairly high water content, providing that juiciness that every good sausage needs.
Who should avoid seitan? ›
While seitan is a versatile plant-based protein, people with celiac disease, non-celiac gluten sensitivity, or gluten allergy should avoid it. Premade seitan can also be high in sodium, so it's important to read the nutrition label if you monitor your sodium intake.
What are the disadvantages of seitan? ›
What are the cons?
- Not suitable for those with gluten-sensitivities or coeliac disease.
- Doesn't absorb much flavour.
- High amounts of sodium (salt) in the packaged product.
- Seitan is hard to source unlike other vegetarian protein alternatives meaning you may have to venture to a specialty vegetarian “butcher”
Trader Joe's Meatless Breakfast Sausage Patties are a phenomenally flavorful way to enjoy the eating experience of a classically herby, hearty, and savory sausage patty, while still maintaining a vegetarian or vegan diet.
Are vegan sausages ultra processed? ›
Imitation meats or meat substitutes - such as vegan nuggets, sausages, and burgers or fake chicken pieces and ready meals - are sometimes classified as ultra-processed foods4. These are convenience foods that contain additives like sweeteners, salt and artificial flavours but contain few nutrients.
What are the healthiest vegetarian sausages? ›
Linda McCartney's Vegetarian Sausages
These pea protein based sausages have a reassuringly short list of ingredients and are also a pretty healthy option, being high in protein and low in saturated fat.
What are Ikea vegetarian sausages made of? ›
That's why ours consist of nothing but vegetables. They're a celebration of vegetables. Visible chunks of kale, lentils, quinoa, onion and carrot. Includes no animal ingredients, meaning a good choice for vegetarians and vegans.
Seasoned Vegetarian Sausages Made with Rehydrated Textured Soya Protein, Red Onion and Rosemary. Storage: For best before end see side of pack. Keep frozen -18°C or below.
What are the 3 main vegetarian alternatives to meat? ›
The 10 best vegan meat alternatives
- Tofu. Tofu is the classic meat alternative and has been one of the basic sources of nutrition in Asia for centuries. ...
- Soy protein. Soy chunks and mince are very inexpensive ingredients that are easy to prepare. ...
- Tempeh. ...
- Seitan/wheat protein. ...
- Lupin protein. ...
- Green spelt. ...
- Oat flakes. ...
- Black beans.
Australian Dietary Guidelines suggest nuts, seeds, legumes, beans and tofu as alternatives to animal foods for everyone, not just for those following vegetarian or vegan diets. These foods boost dietary variety and can be a valuable, affordable source of protein and other nutrients found in meat.
What is a vegan brat alternative? ›
Beyond Sausage is a plant-based sausage made to look, sizzle, and satisfy like pork. It has all the juicy, meaty deliciousness of a traditional sausage, but comes with the upsides of a plant-based meal. Like all of our products, Beyond Sausage is made with no hormones, nitrites, nitrates, GMOs, soy, and gluten.
Is seitan better for you than meat? ›
While seitan is a great alternative to traditional meat-based meals, it lacks certain essential amino acids. This being, you'll want to combine it with other protein sources to make sure your meal is providing you with a source of complete protein.
Is seitan a highly processed food? ›
The Drawbacks Seitan
“To make it complete, you'll have to pair this food with other plant proteins such as legumes, grains, and nuts,” she says. Additionally, she points out that, since seitan is a processed food, it contains preservatives such as sulfites, which you may not want in abundance in your diet.
What is the healthiest sausage? ›
Extra-lean chicken or kangaroo sausages tend to be the healthiest sausage option. Leaner sausages are also often lower in calories and salt.
Are plant-based sausages healthier? ›
The truth is, probably not. Plant-based sausages sold in supermarkets are likely to have just as much salt as their meat counterparts, so they're unlikely to make it onto a list of health-foods. However, vegan sausages are likely to have considerably less saturated fat making them a healthier option overall.
