This 2-Ingredient vegan seitan "chicken" is so chewy and juicy. The washed flour seitan pulls apart into shreds that are perfect for adding to any dishes like pastas, stews, sandwiches, salads, stir-fry's, and more!
Have you have seen the viral TikTok trend of making this washed flour seitan? Although this technique may be new to some, making seitan in this way is actually a historic technique that has been documented in China since the 6th century, most commonly consumed by Buddhist monks! The process of washing the flour separates the starch from the gluten (wheat protein) which makes for an incredibly meaty and delicious 2-ingredient vegan chicken! So cool!
Nowadays you can buy vital wheat gluten (the wheat protein) which allows you to skip the washing the dough process. But for me, curiosity piqued when I saw these TikTok videos and I knew I had to give this ancient technique a try myself.
My goodness, I'm sure glad I did, because making 2 ingredient vegan chicken is fun and although it's a bit time-consuming, each step is actually pretty easy! And the results are SO worth it. This is the most chicken-y vegan chicken I have ever tasted!! Washed flour seitan is chewy and juicy. The seitan pulls apart into shreds that are perfect for snacking on alone, or you can add them to practically any dish- pasta, sandwiches, salads, soups, wherever you like!
I don't blame you if you aren't interested in this long process, and if that's the case, try making my vegan seitan tenders or (even easier) my baked tofu bites. Both recipes are perfect vegan chicken subs. But if you are feeling up for it, then you're in for a treat! The process is enjoyable and the washed flour seitan is so so so worth it!
How to Make Seitan Chicken:
Make the Dough Ball (10 minutes active work):
Mix the flour and water together in a large bowl to make a shaggy dough. Using your hands begin kneading the dough in the bowl until it forms a ball. Dump the dough out onto a clean work surface and knead the ball of dough well for 5 - 8 minutes. If the dough is too sticky, sprinkle the dough with flour as needed. Alternatively, if you have a mixer with a dough hook you can use this to knead the dough.
Soak the Dough (1 - 2 hours hands-off):
Put the kneaded dough ball in a large clean bowl and cover it with cool water. Let rest in the water for 1 - 2 hours or overnight.
Wash the Dough (15 - 20 minutes active work):
Wash 1: drain the water off of the dough ball, then cover the dough with fresh room temperature water. Squeeze the dough under the water, squishing it between your fingers. The dough will be tough at first but will quickly soften and feel slimy. Continue squishing the dough until the water for 3 - 5 minutes is opaque thick milky white, this is the starch separating from the gluten. Drain off the starchy water. You can either discard the water or save it to use to make vegan bacon!
Saving the starchy water:Â let the water sit overnight. The starch and water will separate. You will see the yellow water on top, and the white starch which will sink to the bottom. Pour off and discard the water leaving behind just the starch. Store the starch in an air-tight container in the fridge for up to a week or it can be frozen to use later.
Washes 2 - 3: repeat the process of squeezing the dough underwater, squishing it, and kneading it for several minutes before changing the water. The dough will start to fall apart into clumps, this is a good thing! Drain the starchy water, using a strainer to catch any bits of gluten dough. Note: I save the starchy water from the first 3 washes but do not save the rest of the water from the washes as there will not be much starch.
Washes 4 -5: keep repeating this process and the dough will start to come together again. The dough will be the texture of soft chewing gum and will be beige in colour. When you reach this stage, and the water becomes mostly clear you are done washing! Let the dough rest in a strainer for 10-20 minutes while you prepare your simmering broth.
Braid and Knot the Dough (5 minutes active work):
After the dough has rested for 10 - 20 minutes, gently stretch the dough into a long rectangle. Use a pair of scissors or a knife to cut the dough lengthwise into three strands leaving the top attached. Braid the dough, gently stretching it as you go. Tuck the loose ends into the braid.
Gently stretch the braid and then tie it into 1 - 2 knots, tucking in any loose ends. Stretching, braiding, and knotting the dough will give the dough long stringy textures that mimic the muscle fiber texture of chicken.
Simmer the Dough (1 hour hands-off):
Add the vegetable broth, soy sauce, onion powder, and garlic powder to a medium pot and bring to a gentle simmer. Add the dough ball and gently simmer the dough for about 1 hour, flipping the dough halfway through.
Cool the Dough (1 hour - overnight hands-off):
Allow the dough to cool in the broth. I like to cool it overnight in the fridge but if you're in a pinch, you can add some ice to the broth to encourage it to cool faster.
Shred the Vegan Chicken (5 minutes active work):
Use two forks, or your fingers to pull the 2 ingredient vegan chicken apart into shreds. Follow the grain of the dough to get the best shreds. Now you can enjoy the vegan chicken cold, or heat it up and add it to any dish you desire.
I like to fry my vegan chicken shreds in a bit of oil and season generously with salt and pepper. If making ahead of time, shred the chicken and store it in the leftover broth. It will keep well in the fridge for 5 - 7 days or it can be frozen.
Some Common Questions:
What is Seitan made of?
Seitan is made from gluten. Gluten is the protein which gives dough a stretchy, springy texture. When starch is removed from dough so that only the gluten is left that is seitan.
Can Seitan be made gluten-free?
Unfortunately no. Seitan is made directly from gluten.
Bon appetegan!
Sam Turnbull.
2 Ingredient Vegan Chicken!
Ingredients
For the vegan chicken:
- 4 cups all-purpose flour
- 1 ¾ cups water
For the vegetable broth simmer (feel free to season as you prefer):
- 6 cups vegetable broth
- 2 tablespoons soy sauce
- 2 teaspoons onion powder
- 1 teaspoon garlic powder
Instructions
Make the dough ball (10 minutes active work)
- Mix the flour and water together in a large bowl to make a shaggy dough. Using your hands begin kneading the dough in the bowl until it forms a ball. Dump the dough out onto a clean work surface and knead the ball of dough well for 5 - 8 minutes. If the dough is too sticky, sprinkle the dough with flour as needed. Alternatively, if you have a mixer with a dough hook you can use this to knead the dough.
Soak the dough (1 - 2 hours hands-off)
- Put the kneaded dough ball in a large clean bowl and cover it with cool water. Let rest in the water for 1 - 2 hours or overnight.
Wash the dough (15 - 20 minutes active work)
- Wash 1: drain the water off of the dough ball, then cover the dough with fresh room temperature water. Squeeze the dough under the water, squishing it between your fingers. The dough will be tough at first but will quickly soften and feel slimy. Continue squishing the dough for 3 - 5 minutes until the water is opaque thick milky white, this is the starch separating from the gluten. Drain off the starchy water. You can either discard the water or save it to use to make vegan bacon!Saving the starchy water:Â let the water sit overnight. The starch and water will separate. You will see the yellow water on top, and the white starch which will sink to the bottom. Pour off and discard the water leaving behind just the starch. Store the starch in an air-tight container in the fridge for up to a week or it can be frozen to use later.
- Washes 2 - 3: repeat the process of squeezing the dough underwater, squishing it and kneading it for several minutes before changing the water. The dough will start to fall apart into clumps, this is a good thing! Drain the starchy water, using a strainer to catch any bits of gluten dough. Note: I save the starchy water from the first 3 washes but do not save the rest of the water from the washes as there will not be much starch.
- Washes 4 -5: keep repeating this process and the dough will start to come together again. The dough will be the texture of soft chewing gum and will be beige in colour. When you reach this stage, and the water becomes mostly clear you are done washing! Let the dough rest in a strainer for 10-20 minutes while you prepare your simmering broth.
Braid and knot the dough (5 minutes active work)
- After the dough has rested for 10 - 20 minutes, gently stretch the dough into a long rectangle. Use a pair of scissors or a knife to cut the dough lengthwise into three strands leaving the top attached. Braid the dough, gently stretching it as you go. Tuck the loose ends into the braid. Gently stretch the braid and then tie it into 1 - 2 knots, tucking in any loose ends. Stretching, braiding, and knotting the dough will give the dough long stringy textures that mimic the muscle fiber texture of chicken.
Simmer the dough (1 hour hands-off)
- Add the vegetable broth, soy sauce, onion powder, and garlic powder to a medium pot and bring to a gentle simmer. Add the dough ball and gently simmer the dough for about 1 hour, flipping the dough halfway through.
Cool the dough (1 hour - overnight hands-off)
- Allow the dough to cool in the broth. I like to cool it overnight in the fridge but if you're in a pinch, you can add some ice to the broth to encourage it to cool faster.
Shred the vegan chicken (5 minutes active work)
- Use two forks, or your fingers to pull the vegan chicken apart into shreds. Follow the grain of the dough to get the best shreds. Now you can enjoy the vegan chicken cold, or heat it up and add it to any dish you desire. I like to fry my vegan chicken shreds in a bit of oil and season generously with salt and pepper. If making ahead of time, shred the chicken and store it in the leftover broth. It will keep well in the fridge for 5 - 7 days or it can be frozen.
Notes
Nutrition
Wilma says
Can you use this braid method in the seitan tenders recipe? Instead of putting in steamer cut up into strips and braid and then simmer like this? Or woudl the vital gluten (starch is already removed like you're tryign to do here) become tough? Just thinking it could be faster than the wash method.
Eliza says
Hey, I was just wondering if you happen to know how to go about freezing the chicken and up to how long you would recommend it be frozen for?
Thanks very much
Sam Turnbull says
Yes, seitan freezes very well and it should keep for up to 6 months. Enjoy!
Ben says
Love this method; just wanted to ask how you calculated the calories / how reliable they are for tracking?
Would be handy to be able to safely make this as part of my weight loss plan 😀
Sam Turnbull says
Hi Ben, so happy you loved it! When I write my recipes I use a nutrition calculator that is built into the recipe writing program. It's pretty accurate (depending on the brands of products you use). However, for this recipe it was difficult to calculate because it is just flour but the starch is removed. So the nutrition here is a guess, based on the nutrition of vital wheat gluten (which is basically what the recipe is). I hope that makes sense!
Laurie says
I made the chicken today. The instructions are very clear. Thankyou! I turned half into bbq chicken over rice. The other half I will make a stir fry tomorrow.
Everything went exactly as you said. I had very few little bits. I saved the starch water and can't wait to try the bacon. I also saved the broth for soup.
With everything so costly these days it is wonderful to get 3 different meals from one cost.
Thankyou!
Karen Lindstrom says
Can I wash wheat gluten flour? My Seitan never look’s stringy like that. I checked and my gluten is 23g of protein and 4 grams of carbs. Would it help to wash out the little bit of carbohydrate starch?
Sam Turnbull says
I have never tried that. If you give it a whirl let us know how it goes!
Jo Dufay says
Very happy I made this. It's really delicious, far better than any commercially available "vegetarian chicken" I've ever tried, and some of those commercial products have highly processed ingredients that I'd rather avoid.
The process has its ups and downs, though. First of all - it's fun, very tactile, like making play-dough!
Secondly, after the first washing, the whole thing was just a kind of porridge-like consistency - hard to pour the water off because it was all mixed together. I tried a colander (holes too big) and a sieve (took a long time to pass through). However, have faith, because by the second wash it starts to come together, and from the third wash it's a loose bolus. You still have to strain it through a sieve at the end, though.
And this was the worst bit - picking all the bits of dough off the sieve afterwards. It's like chewing gum, stuck in all the teeny-tiny sieve holes. Soaking didn't help much, it was just half an hour of pick, pick, pick. (If anyone has a remedy for this, please let me know!)
The last part - boiling the knotted dough in broth was a surprise, the relatively small bundle of dough swelled up into a giant ball. Amazing.
And the taste and texture of the finished product are really, really good. I haven't cooked with it yet, but even before incorporating into a dish, it's delicious. The roller coaster was worth it!
Sam Turnbull says
So happy you enjoyed, Jo!
Jo Dufay says
Thanks Sam. Wonder if you have experienced the difficult-to-clean sieve problem I described, and if you have any solutions?
Ang says
Hi Jo, try a metal steamer insert instead - I have one that sits inside a large pan (not the folding kind) that has smaller holes than a colander, but is much easier than a sieve.
Wayne Blizzard says
Sam: I'm really looking forward to trying this one out! BTW, I know the nutritional info is estimated, but looking at various websites listing nutritional content of wheat flours, the protein content per serving (from 1 cup of flour) is probably between 7 - 11 grams, not 45 g (which is a value I've seen for 4 cups of flour).
Marianne says
I get 13g of protein per cup that's 52g for 4 cups.
Christine Stabile says
When I placed the dough after washing into the broth it did puff up alot and became like a cloud. It doesn't look like it should to shred it, am I doing something wrong?
Melissa says
I think I did something wrong. It feels like soggy, salt bread. any ideas?
I love the process and how unprocessed the protein is. will try again. Any tips of my error welcome.
Ciara says
Wish someone answered you! I came to the comments for troubleshooting tips. My dough didn't want to come back together very easily, and then when I tried braiding it, it fell apart a bit... so I ended up just kneading and squishing it together and threw it in the pot anyway! we'll see what happens when it's done...
Skye says
How do I go about adding this as a recipe into My Fitness Pal so I can track the protein, carbs into my meals. Is there a way to calculate the nutritional value based on which type of flour I use? Not sure how to figure out how to break it down the grams based on the one ingredient.
Sam Turnbull says
Hi Skye, I believe you can add recipes to my nutrition pal?