Yield
10 oz
Liquid
1.1 cups
Cook
60 min
145g protein total
1.1 cups
60 min
Inputs
Result
1.5 cups × 4.2 oz/cup × 1.6 yield = 10.1 oz. Liquid = 1.5 × 0.75 = 1.1 cups. Protein = 1.5 × 23 × 4.2 = 145g.
Inputs
Result
1 cup × 4.2 oz × 1.8 deli factor = 7.56 ≈ 8 oz. Liquid = 1 × 0.9 = 0.9 cups.
One cup of vital wheat gluten (about 4.2 oz) yields roughly 6–7.5 ounces of cooked seitan depending on style. Basic seitan with a 1:0.75 liquid ratio yields about 6.7 oz, while deli-style with more liquid (1:0.9) yields about 7.5 oz.
| Style | Liquid Ratio | Yield/Cup | Best For |
|---|---|---|---|
| Basic | 0.75:1 | 6.7 oz | Stir-fry, stews |
| Chicken | 0.85:1 | 7.1 oz | Sandwiches, salads |
| Sausage | 0.70:1 | 6.3 oz | Slicing, grilling |
| Deli | 0.90:1 | 7.5 oz | Thin slices, subs |
Vegetable broth is the most common liquid, adding savory flavor. Soy sauce + water (2 tbsp soy per cup liquid) adds umami depth. For chicken-style, use no-chicken broth. The liquid-to-gluten ratio typically ranges from 0.7:1 to 0.9:1 by volume.
Simmering in broth (60 min) is the most common method and produces tender, juicy seitan. Steaming (45 min) gives a firmer, denser texture. Baking (40 min at 325°F) creates a chewy crust. Pressure cooking (20 min) is fastest while maintaining good texture.
Seitan is extremely high in protein: about 23 grams per ounce of vital wheat gluten, or roughly 75 grams of protein per cup. A typical 1.5-cup batch yields about 145 grams of protein total, making it one of the highest-protein plant foods available.
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Last Updated: Mar 19, 2026
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