After the popularity of my Vegan Seitan Steak, which ended up being one of the top 10 recipes of 2018, I wanted to start this year off with an exciting follow-up recipe. Many of you requested a seitan chicken style recipe... well, ask and you shall receive. I introduce to you my Vegan Seitan Tenders! ...And yes, it does taste like chicken. Ba dum dum tsk!
It took many, many, many rounds of recipe testing to get these vegan seitan tenders just right, but I finally nailed it. It was important to me that this vegan chicken recipe was more tender in texture than my vegan steaks (which have a chewier texture similar to traditional steak). The tenders needed to be lighter in colour, tasty but still basic enough that you could season them any way you like, easy to make, and of course incredibly delicious.
I tried baking the seitan and boiling it, but in the end, I still preferred my method of steaming the seitan which allows for the best juicy texture without being weirdly squishy (which can happen with boiling). I tried adding chickpeas to the seitan but that made it too mealy and I discover instead, that the key was adding soft tofu which makes the cutlets delicate enough to cut with the side of your fork, but still strong and meaty enough to toss on a grill. I played around with ratios and seasonings until I got it juuuussst so.
The final result: vegan seitan tenders that are, you guessed it, tender. They are juicy and succulent. The tenders are easy to make and can be prepared ahead of time and stored in the fridge for several days, or in the freezer so you can have them on hand whenever you like. Then, the best part is that when you are ready to serve, you can fry them, grill them, marinate them, bake them, or treat them any way you would have treated a chicken dish.
Serve a vegan seitan tender on a bun, bread or crust them, slice them for salad, pasta, or stir fry, cut them into nuggets and fry or bake, add them to burritos, tacos, sandwiches- the options are endlessly delicious!
Just 8 ingredients, 40 minutes to make plus an hour of cooling. 1 recipe makes 6 tenders and each one contains 156 calories, 8g carbohydrates, 26g protein, and 2g fat. Boom!
To make vegan seitan tenders: add all of the ingredients to a food processor and combine.
Continue to mix the dough until everything is well combined and the dough forms a ball.
Alternatively, if you do not have a food processor you can mix everything together in a large bowl working the dough until it forms a ball.
Lightly dust a clean work surfaces with a bit of the vital wheat gluten. Turn the dough ball onto the surface and lightly dust the top with a little more vital wheat gluten. The dough will be soft and very sticky so this will help it from sticking to your hands. Cut the dough ball into 6 pieces and use the tips of your fingers to press each piece of dough into an oval shape about 5" x 6".
Add several inches of water to a large pot with a steamer basket and bring to a simmer. Lightly grease the steamer basket and lay the tenders in the basket. If the tenders need to overlap each other, spray the tenders with a bit of oil to stop them from sticking together. Cover and steam at a simmer for 25 minutes, flipping halfway through so they steam evenly. They will double in size.
*If the end appearance of the tenders is important to you, make sure to allow lots of room around each tender to expand. You may want to steam the tenders in batches as when they overlap each other they can sometimes end up as weird shapes. This won't matter if you plan on slicing them, but you can consider it if you plan to serve the tenders whole.
Once steamed, remove the tenders and let cool. Cover or put in an airtight container and chill in the fridge for a minimum of 1 hour, or for up to 3 - 4 days. You can either chill the tenders without any additional seasoning, or you could toss the tenders in your favourite marinade. The tenders shrink and firm up a bit when chilled and this results in the best texture.
Check out my recipes for 12 Seitan or Tofu Marinades for endless flavour combos!
Once chilled, the tenders are now ready to cook with and enjoy. You can treat them any way that you might prepare a chicken breast. Make a vegan seitan tender burger, bread or crust them, slice them for salad, pasta, or stirfry, cut them into nuggets and fry or bake, add them to burritos, tacos, or sandwiches.
In these photos, I fried them in a bit of vegan butter, and seasoned with salt, pepper, parsley, and a squeeze of lemon. This makes the outside crispy and the insides stays nice and tender and juicy. Perfection!
Vegan Seitan Tenders
Ingredients
For the vegan seitan tenders:
- 1 ½ cups vital wheat gluten,, plus more for dusting
- 1 block (10.6oz/ 300g) soft or silken tofu, (1 ¼ cups)
- 2 tablespoons water
- 2 tablespoons nutritional yeast
- 1 tablespoon onion powder
- 2 teaspoons vegetable broth powder,, vegetable instant stock mix powder, or 1 vegetable bouillon cube
- 1 teaspoon garlic powder
- ½ teaspoon salt
Instructions
- Add all of the ingredients to a food processor and pulse to combine until everything is well mixed and the dough forms a ball. Alternatively, if you do not have a food processor you can mix everything but the vital wheat gluten together in a large bowl until well combined. Add the vital wheat gluten and mix it into a dough ball.
- Lightly dust a clean work surfaces with a bit of the vital wheat gluten. Turn the dough ball onto the surface and lightly dust the top with a little more vital wheat gluten. The dough will be soft and very sticky so this will help it from sticking to your hands. Do not knead the dough, kneading it will make it tough. Cut the dough ball into 6 pieces and use the tips of your fingers to press each piece of dough into an oval shape about 5" x 6".
- Add several inches of water to a large pot with a steamer basket and bring to a simmer. Lightly grease the steamer basket and lay the tenders in the basket. If the tenders need to overlap each other, spray the tenders with a bit of oil to stop them from sticking together. Cover and steam at a simmer for 25 minutes, flipping halfway through so they steam evenly. They will double in size. Make sure to keep it at a gentle simmer for the best texture.
- Once steamed, remove the tenders and let cool. Cover or put in an airtight container and chill in the fridge for a minimum of 1 hour, or for up to 3 - 4 days. You can either chill the tenders without any additional seasoning, or you could toss the tenders in your favourite marinade. The tenders shrink and firm up a bit when chilled and this results in the best texture.
- Once chilled, the tenders are fully cooked and edible, but you can now treat them as you would raw chicken -season and cook them as you desire. The cooking time can be short as they only need to be heated through but prepare them any way that you might prepare a chicken breast. Pan fry or grill them, bread or crust them, slice them for salad, pasta, or stirfry, cut them into nuggets, add them to burritos, tacos, or sandwiches. The options are endless!
Notes
Nutrition
Bon appetegan!
Sam.
Megan says
I have been making these weekly for the last few months and absolutely love them! So glad I found this recipe
Jess @ IDTLC Support says
Yay!
Susan says
I'm so happy with how this turned out! For the first meal I marinated it overnight with teriyaki sauce and prepped it like chicken teriyaki, but I found the flavour much too subtle. Not at all bad, good texture, but not enough teriyaki taste. The second meal was fried (KFC style) and man, was it great! Taste and texture would fool many chicken eaters. And no bones! We are having it again this weekend with potato salad and coleslaw! Thanks for this recipe!
Jess @ IDTLC Support says
That's wonderful! We're so happy you enjoyed it!
Shannon says
Hi Sam I would like to make this recipe but I have a bamboo steamer and you say to spray with oil. Could I just line it with napa cabbage or parchment paper instead? Or another leafy veg? Thanks!
Shannon says
I used green cabbage to line the steamer and that worked perfect. I am eating the mock chicken with some whole wheat linguine and homemade pesto, it is so good. I love the texture of this one. Thanks for sharing your recipe with us!!!
Jess @ IDTLC Support says
Oh thanks for the update, that's great!
Jess @ IDTLC Support says
It hasn't been tested in a bamboo steamer but that should work well. Other readers have had success.
Katie says
I love this recipe. Super simple, few ingredients and comes out perfect.
Gillian says
I don’t know what I did wrong! I mixed by hand and didn’t want to overwork it but it was really soft and wet. There were also clumps of bouillon even though I crumbled it up as much as I could. They didn’t really hold together well when steamed and broke into pieces easily. Are you supposed to press the tofu first? I drained as much water as I could but didn’t press it. I don’t have a food processor but I have a Ninja blender and Kitchenaid mixer. Could I use the hook on the mixer or would the blender be better? I’m still going to wait and see how it tastes and what the texture ends up being once it cools down.
Celeste says
Before I had a large enough food processor I used to make seitan in my stand mixer with the dough hook. I always make the ones with chickpea flour instead of tofu though. Maybe blend up the tofu before you do it in a stand mixer so it’s more of a liquid and will incorporate.
KM says
I get everything but the gluten whizzed up to a good texture in a nutribullet then transfer it to a bowl, add the gluten, and mix by hand. Turns out a perfect texture every time.
I think your ninja would likely do this perfectly! This stuff is good enough that it’s worth another try. Good luck!
Jess @ IDTLC Support says
Great tips!
KM says
Another awesome seitan recipe. Thanks Sam!
I marinaded it in the Italian marinade for “chicken” alfredo and chicken Caesar salads. Happily, after removing 300g of tofu for this recipe from the blocks I use, I have enough left over to make a small batch of tofu bacon for bacon bits, too.
I use extra firm tofu as that’s what I have on hand, I just add enough water to it in a nutribullet to make it roughly the texture of silken tofu. Works a charm.
Amanda says
Thanks for the great tip - I only had extra firm tofu on hand and wasn't going to make the recipe until I read your comment! It turned out beautifully!
laura says
Really good recipe, we all enjoyed these and I love how quick and simple they are to make. I added a bit of paprika to ours and used them in stir fry, veggie pie and fajitas!
Jess @ IDTLC Support says
Yum! Thanks for sharing, Laura!
Sally Reed says
love the ease of this recipe. I made it exactly as directed first time. second time I added a tablespoon of smoked paprika and a 1/2 teaspoon of liquid smoke. this gave a great meaty flavor. thanks for all your wonderful recipes. I own your 2 cookbooks and use them often!
Chris says
I tried this finally and it didn’t turn out great- very rubbery texture. Is this likely because I had it in the food processor too long or too short? The patties wouldn’t hold their shape well when I tried to flatten them out. It may be worth noting I substituted better than bouillon for the bouillon cube, but everything else was the same. Please help!
KM says
Overworking gluten makes it rubbery - and it does it surprisingly quickly!
To avoid that, I don’t add the gluten to the food processor. Not sure why but it never comes together for me in the processor so I always end up overworking my dough if I do it that way.
I process everything but the gluten in the processor then dump it into a mixing bowl. Then I add the gluten to the bowl while stirring. I stir just til it comes together, give it one or two quick kneads to bring it together into a ball. Never fails.
I hope this helps!
Chris says
Thanks for the response. I’ve successfully made this recipe 3 times since this comment- I just pulse it for waaay less time. Like just barely mixed. It’s been delicious each time, and the Italian marinade is my favorite so far.
Tris says
Can this recipe be made without tofu? We avoid soy/tofu products as often as possible, however, this recipe looks delish.
Jess @ IDTLC Support says
You may be interested in the seitan steak recipe, which uses lentils instead of tofu: https://itdoesnttastelikechicken.com/vegan-seitan-steak/
Kelly says
I am gluten intolerant. What can use instead of the gluten
DS says
Did you read the discussion before the recipe?
DS says
* notes after the recipe...