{"id":7183,"date":"2026-07-25T19:38:46","date_gmt":"2026-07-25T19:38:46","guid":{"rendered":"https:\/\/www.purplecarrot.com\/learn\/?p=7183"},"modified":"2026-08-20T19:40:17","modified_gmt":"2026-08-20T19:40:17","slug":"seitan-vs-tofu","status":"publish","type":"post","link":"https:\/\/www.purplecarrot.com\/learn\/seitan-vs-tofu\/","title":{"rendered":"Seitan vs. Tofu: Which Vegetarian Protein Should You Use In Which Recipes?"},"content":{"rendered":"<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_e2f298-65, .wp-block-kadence-advancedheading.kt-adv-heading7183_e2f298-65[data-kb-block=\"kb-adv-heading7183_e2f298-65\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_e2f298-65 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_e2f298-65[data-kb-block=\"kb-adv-heading7183_e2f298-65\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_e2f298-65 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_e2f298-65[data-kb-block=\"kb-adv-heading7183_e2f298-65\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_e2f298-65 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_e2f298-65\">As you get to know your options for plant-based protein sources, chances are you\u2019ll wind up comparing seitan (pronounced \u201csay-tan\u201d) with tofu. A holistic look at the situation, though, is less \u201cseitan versus tofu\u201d and more \u201cboth are great in different ways.\u201d Here\u2019s our guide to knowing when the moment calls for seitan over tofu or vice versa, with tips and recipes for cooking both.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has--font-size\">The biggest differences between seitan and tofu<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_2c01a3-d5, .wp-block-kadence-advancedheading.kt-adv-heading7183_2c01a3-d5[data-kb-block=\"kb-adv-heading7183_2c01a3-d5\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_2c01a3-d5 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_2c01a3-d5[data-kb-block=\"kb-adv-heading7183_2c01a3-d5\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_2c01a3-d5 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_2c01a3-d5[data-kb-block=\"kb-adv-heading7183_2c01a3-d5\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_2c01a3-d5 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_2c01a3-d5\">Seitan and tofu differ in their source, nutritional profiles, texture, natural flavor, possibilities for adding more flavor, allergen concerns, availability, and how they fare in the freezer (and after freezing).<\/p>\n\n\n\n<h3 class=\"wp-block-heading has--font-size\">What they\u2019re made from<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_e366d1-85, .wp-block-kadence-advancedheading.kt-adv-heading7183_e366d1-85[data-kb-block=\"kb-adv-heading7183_e366d1-85\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_e366d1-85 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_e366d1-85[data-kb-block=\"kb-adv-heading7183_e366d1-85\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_e366d1-85 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_e366d1-85[data-kb-block=\"kb-adv-heading7183_e366d1-85\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_e366d1-85 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_e366d1-85\">Seitan is made from gluten, which is a protein that occurs naturally in several grains. To make seitan, the vital wheat gluten in \u2014 you guessed it \u2014 wheat is isolated, then mixed with wet and dry ingredients into a moist, sticky dough. After extended steaming, this dough becomes seitan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tofu is a soy product that comes from soy milk rather than soybeans. When soy milk, a plant-based favorite, is coagulated to condense its protein and oil, tofu results. Although this process may make tofu sound, well, processed, tofu has existed since the second century B.C., long before processed food became a thing.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has--font-size\">Protein content<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_0e08a7-27, .wp-block-kadence-advancedheading.kt-adv-heading7183_0e08a7-27[data-kb-block=\"kb-adv-heading7183_0e08a7-27\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_0e08a7-27 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_0e08a7-27[data-kb-block=\"kb-adv-heading7183_0e08a7-27\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_0e08a7-27 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_0e08a7-27[data-kb-block=\"kb-adv-heading7183_0e08a7-27\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_0e08a7-27 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_0e08a7-27\">Seitan contains 18 grams of protein per serving (two ounces), whereas tofu contains nine grams of protein per serving (three ounces). These figures are for extra-firm tofu, the easiest <a href=\"https:\/\/www.purplecarrot.com\/learn\/tofu-types\/\" target=\"_blank\" rel=\"noreferrer noopener\">type of tofu<\/a> to find in traditional supermarkets and grocery stores. In many cases, super-firm tofu, a slightly less common type of tofu, contains 14 grams of protein per three-ounce serving.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has--font-size\">Nutritional profile and health benefits<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_83cde7-2b, .wp-block-kadence-advancedheading.kt-adv-heading7183_83cde7-2b[data-kb-block=\"kb-adv-heading7183_83cde7-2b\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_83cde7-2b mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_83cde7-2b[data-kb-block=\"kb-adv-heading7183_83cde7-2b\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_83cde7-2b img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_83cde7-2b[data-kb-block=\"kb-adv-heading7183_83cde7-2b\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_83cde7-2b wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_83cde7-2b\">A three-ounce serving of extra-firm tofu contains around 90 calories, three grams of carbohydrates, 4.5 grams of fat, and 15 milligrams of sodium (salt). By comparison, a two-ounce serving of seitan contains around 90 calories, five grams of carbohydrates, and half a gram of fat. Sodium content varies depending on the brand and how it\u2019s pre-seasoned.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seitan thus contains slightly more calories and carbs than tofu by weight, but slightly less fat and far more sodium. Tofu is thus the superior option for anyone minimizing their salt intake. Neither of these plant-based proteins is a particularly great option for getting fiber, a micronutrient that\u2019s lacking in both.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Additionally, although both seitan and tofu are healthy high-protein options, only tofu is a complete protein. This means it contains all nine of the essential amino acids that the body needs, whereas seitan is missing the essential amino acid lysine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has--font-size\">Texture<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_d38326-26, .wp-block-kadence-advancedheading.kt-adv-heading7183_d38326-26[data-kb-block=\"kb-adv-heading7183_d38326-26\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_d38326-26 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_d38326-26[data-kb-block=\"kb-adv-heading7183_d38326-26\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_d38326-26 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_d38326-26[data-kb-block=\"kb-adv-heading7183_d38326-26\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_d38326-26 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_d38326-26\">Seitan is often lovingly called \u201cwheat meat\u201d since its texture very closely resembles meat. Tofu\u2019s texture varies by type, ranging from velvety silken tofu to dense super-firm tofu. Although seitan will always beat tofu for mimicking meaty textures, one preparation of extra-firm and super-firm tofu that we\u2019ll discuss soon comes reasonably close to taking seitan\u2019s crown.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has--font-size\">Flavor when uncooked<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_8b4630-76, .wp-block-kadence-advancedheading.kt-adv-heading7183_8b4630-76[data-kb-block=\"kb-adv-heading7183_8b4630-76\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_8b4630-76 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_8b4630-76[data-kb-block=\"kb-adv-heading7183_8b4630-76\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_8b4630-76 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_8b4630-76[data-kb-block=\"kb-adv-heading7183_8b4630-76\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_8b4630-76 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_8b4630-76\">Fresh from its packaging, seitan may have a faintly umami, mushroomy, or yeasty flavor, but it\u2019s mostly bland. Tofu is even more of a blank slate, known for being completely tasteless and neutral before cooking.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has--font-size\">Flavor absorption<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_1cb67d-6c, .wp-block-kadence-advancedheading.kt-adv-heading7183_1cb67d-6c[data-kb-block=\"kb-adv-heading7183_1cb67d-6c\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_1cb67d-6c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_1cb67d-6c[data-kb-block=\"kb-adv-heading7183_1cb67d-6c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_1cb67d-6c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_1cb67d-6c[data-kb-block=\"kb-adv-heading7183_1cb67d-6c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_1cb67d-6c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_1cb67d-6c\">Seitan is worth marinating and seasoning extensively to amplify its flavor, and that\u2019s even more the case with tofu. When tofu is pressed (though this step isn\u2019t necessary with super-firm tofu and impossible with silken tofu), its pores are emptied of their water content. The common plant-based wisdom is that marinades seep effortlessly into these newly emptied pores.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, some tofu lovers contest this notion. They instead say that flavor mostly happens at tofu\u2019s surface, be that via a sauce that clings to the tofu or seasoning rubbed onto the tofu before pan-frying. Not that these options are mutually exclusive \u2014 marinating tofu, then dousing it in sauce and seasonings, gives you the best of both worlds.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has--font-size\">Allergens<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_c46872-de, .wp-block-kadence-advancedheading.kt-adv-heading7183_c46872-de[data-kb-block=\"kb-adv-heading7183_c46872-de\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_c46872-de mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_c46872-de[data-kb-block=\"kb-adv-heading7183_c46872-de\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_c46872-de img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_c46872-de[data-kb-block=\"kb-adv-heading7183_c46872-de\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_c46872-de wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_c46872-de\">Since seitan is a gluten product, it\u2019s a non-starter for anyone with a gluten allergy (or celiac disease or a gluten intolerance). If you\u2019re gluten-free, you\u2019ll instead need to choose tofu, whereas if you\u2019re allergic to soy, seitan is the clear winner.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has--font-size\">Availability<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_eadb3a-f8, .wp-block-kadence-advancedheading.kt-adv-heading7183_eadb3a-f8[data-kb-block=\"kb-adv-heading7183_eadb3a-f8\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_eadb3a-f8 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_eadb3a-f8[data-kb-block=\"kb-adv-heading7183_eadb3a-f8\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_eadb3a-f8 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_eadb3a-f8[data-kb-block=\"kb-adv-heading7183_eadb3a-f8\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_eadb3a-f8 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_eadb3a-f8\">Extra-firm tofu is available just about everywhere these days, and firm and super-firm tofu are relatively common too. (We make it easy. <a href=\"https:\/\/www.purplecarrot.com\/recipe\/phoenix-bean-tofu\" target=\"_blank\" rel=\"noreferrer noopener\">Shop tofu from the Purple Carrot market.<\/a>) By comparison, finding seitan typically requires a trip to a health food store or a local food co-op.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has--font-size\">Freezing<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_0fc019-37, .wp-block-kadence-advancedheading.kt-adv-heading7183_0fc019-37[data-kb-block=\"kb-adv-heading7183_0fc019-37\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_0fc019-37 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_0fc019-37[data-kb-block=\"kb-adv-heading7183_0fc019-37\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_0fc019-37 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_0fc019-37[data-kb-block=\"kb-adv-heading7183_0fc019-37\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_0fc019-37 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_0fc019-37\">When you freeze seitan and then thaw it overnight in your fridge, its texture will mostly return to its original form. Freezing and gradually thawing tofu, on the other hand, considerably changes its texture. When the water in your tofu\u2019s pores freezes, it expands and thus pushes against your tofu\u2019s pores, thereby increasing their size.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Upon thawing, all that water exits your tofu, but the enlarged pores remain. The result is a spongier texture that, especially with extra-firm and super-firm tofu, more closely resembles meat, though never as readily as seitan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To sum it all up:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><\/td><td>Seitan<\/td><td>Tofu<\/td><\/tr><tr><td>What it&#8217;s made of<\/td><td>Wheat gluten<\/td><td>Soy<\/td><\/tr><tr><td>Protein content<\/td><td>Sky-high<\/td><td>High<\/td><\/tr><tr><td>High in<\/td><td>Protein, calcium, iron, potassium, sodium (salt)<\/td><td>Protein, calcium, iron, potassium<\/td><\/tr><tr><td>Low in<\/td><td>Calories, carbohydrates, fat, fiber<\/td><td>Calories, carbohydrates, fat, fiber, sodium (salt)<\/td><\/tr><tr><td>Complete protein<\/td><td>No<\/td><td>Yes<\/td><\/tr><tr><td>Texture<\/td><td>Meat-like<\/td><td>Spongy, less meat-like<\/td><\/tr><tr><td>Flavor when uncooked<\/td><td>Faintly umami, mushroomy, yeasty<\/td><td>Neutral<\/td><\/tr><tr><td>Flavor absorption<\/td><td>Modest<\/td><td>High<\/td><\/tr><tr><td>Allergens<\/td><td>Gluten<\/td><td>Soy<\/td><\/tr><tr><td>Widely available?<\/td><td>Somewhat<\/td><td>Yes<\/td><\/tr><tr><td>Texture changes upon thawing from frozen?<\/td><td>No<\/td><td>Yes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tofu and seitan similarities<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_70c102-66, .wp-block-kadence-advancedheading.kt-adv-heading7183_70c102-66[data-kb-block=\"kb-adv-heading7183_70c102-66\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_70c102-66 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_70c102-66[data-kb-block=\"kb-adv-heading7183_70c102-66\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_70c102-66 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_70c102-66[data-kb-block=\"kb-adv-heading7183_70c102-66\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_70c102-66 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_70c102-66\">When you\u2019re choosing between tofu and seitan, you\u2019ll notice that they\u2019re similar in the following ways.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>They\u2019re fantastic high-protein centerpieces for plant-based meals.<\/li>\n\n\n\n<li>They\u2019re both low in carbs, calories, and fat.<\/li>\n\n\n\n<li>They\u2019re both rich in calcium, iron, and potassium.<\/li>\n\n\n\n<li>They\u2019re both low in fiber (to solve this problem, you can easily incorporate another high-quality plant-based protein that we\u2019ll discuss soon into your diet).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has--font-size\">Cooking with seitan and tofu: Which one suits which recipes?<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_bfc1a5-2e, .wp-block-kadence-advancedheading.kt-adv-heading7183_bfc1a5-2e[data-kb-block=\"kb-adv-heading7183_bfc1a5-2e\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_bfc1a5-2e mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_bfc1a5-2e[data-kb-block=\"kb-adv-heading7183_bfc1a5-2e\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_bfc1a5-2e img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_bfc1a5-2e[data-kb-block=\"kb-adv-heading7183_bfc1a5-2e\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_bfc1a5-2e wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_bfc1a5-2e\">Seitan and tofu both work great in stir-fries and one-pot dishes, especially if marinated, seasoned, and paired with a luscious, savory sauce. Seitan is better when trying to emulate meat\u2019s texture, especially in a sandwich, burrito, or taco, whereas tofu is the superior pick for a breakfast scramble.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has--font-size\">Cooking with seitan<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_db0bc7-67, .wp-block-kadence-advancedheading.kt-adv-heading7183_db0bc7-67[data-kb-block=\"kb-adv-heading7183_db0bc7-67\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_db0bc7-67 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_db0bc7-67[data-kb-block=\"kb-adv-heading7183_db0bc7-67\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_db0bc7-67 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_db0bc7-67[data-kb-block=\"kb-adv-heading7183_db0bc7-67\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_db0bc7-67 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_db0bc7-67\">When you\u2019re looking to replicate meat\u2019s texture, choose seitan. It\u2019s a perfect choice for sandwiches and plant-based wings, and it can also star in a stir-fry, one-pot dish, taco, burrito, or rice dish.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You\u2019ll get more flavor from seitan if you chop, slice, or tear it into smaller pieces, then marinate it overnight. Season it before cooking it with a finger-lickin\u2019-good sauce, and voila \u2014 plant-based magic. A saute pan with some oil, or your air fryer, is a tried-and-true choice for melding seitan with your favorite sauce, but your oven works great too, as does a grill pan or standalone grill.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.purplecarrot.com\/learn\/how-to-cook-with-seitan\/\" target=\"_blank\" rel=\"noreferrer noopener\">Once you\u2019ve cooked your seitan<\/a>, store it in the fridge and eat it within five days. Alternatively, pop it in the freezer, where it\u2019ll last three to six months or maybe longer. Always thaw it in the fridge \u2014 your microwave\u2019s thaw setting may seem convenient, but it\u2019ll almost certainly make your seitan needlessly soggy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has--font-size\">Cooking with tofu<\/h3>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_f53a70-f2, .wp-block-kadence-advancedheading.kt-adv-heading7183_f53a70-f2[data-kb-block=\"kb-adv-heading7183_f53a70-f2\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_f53a70-f2 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_f53a70-f2[data-kb-block=\"kb-adv-heading7183_f53a70-f2\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_f53a70-f2 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_f53a70-f2[data-kb-block=\"kb-adv-heading7183_f53a70-f2\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_f53a70-f2 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_f53a70-f2\">For stir-fries, one-pot dishes, and breakfast scrambles, you can\u2019t go wrong with firm, extra-firm, or super firm tofu. Soft tofu can work in some of these meals, especially scrambles, but it\u2019s overall better for smoothies or desserts made in a blender, as is silken tofu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.purplecarrot.com\/learn\/easy-ways-to-prepare-tofu\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cooking with tofu<\/a> almost always requires pressing the tofu beforehand for the reasons discussed earlier, though scrambles are a notable exception. You should press your tofu for at least 30 minutes to fully get all the water out of its pores. From there, marinate your tofu overnight, then pan-fry, air-fry, bake, or grill it, and bring everything together with a restaurant-quality homemade sauce.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Store cooked tofu in the fridge for at most five days, or three to six months or longer in the freezer. If you froze and thawed your tofu before cooking it, you can freeze it again no problem. Since you\u2019ve already gotten all its water out, freezing and thawing it again won\u2019t change its structure or texture.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has--font-size\">What about tempeh?<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_763a00-d5, .wp-block-kadence-advancedheading.kt-adv-heading7183_763a00-d5[data-kb-block=\"kb-adv-heading7183_763a00-d5\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_763a00-d5 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_763a00-d5[data-kb-block=\"kb-adv-heading7183_763a00-d5\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_763a00-d5 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_763a00-d5[data-kb-block=\"kb-adv-heading7183_763a00-d5\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_763a00-d5 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_763a00-d5\">Like tofu, tempeh is a soy product, but it\u2019s derived from fermented soybeans instead of soy milk. Its fermentation is associated with certain gut health benefits that you won\u2019t get from tofu or seitan. Tempeh also has considerably more fiber than tofu and seitan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tempeh is also somewhat higher in protein than even super-firm tofu, competing with seitan\u2019s exceptionally high protein content. Its iron content, though, pales in comparison to seitan and tofu. Texturally, it\u2019s dense, firm, and cake-like as compared to spongy tofu and meaty seitan, with a naturally nutty and earthy flavor that scans as bitter to some. And since tempeh is cakey instead of spongy, it lacks pores for effective marination.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tempeh freezes well, and since it\u2019s somewhat less readily available than tofu (though it\u2019s easier to find than seitan), extending its shelf life in the freezer never hurts. Speaking of which: That whole \u201cseitan vs. tofu\u201d debate can always be expanded to include seitan versus tempeh versus tofu. And ultimately, it\u2019s not an either-or \u2014 it\u2019s a \u201cyes, and\u201d for all three.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has--font-size\">6 recipes featuring seitan<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_35c766-01, .wp-block-kadence-advancedheading.kt-adv-heading7183_35c766-01[data-kb-block=\"kb-adv-heading7183_35c766-01\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_35c766-01 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_35c766-01[data-kb-block=\"kb-adv-heading7183_35c766-01\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_35c766-01 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_35c766-01[data-kb-block=\"kb-adv-heading7183_35c766-01\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_35c766-01 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_35c766-01\">Venture into seitan with these six beginner-friendly recipes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/sticky-apricot-seitan-with-green-beans-quinoa-speckled-rice\" target=\"_blank\" rel=\"noreferrer noopener\">Sticky Apricot Seitan<\/a>: Sauce-coated seitan is served alongside green beans, carrots, and quinoa-speckled for an indulgent yet balanced meal.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/seitan-asada-tacos-with-lime-rice-radish-salsa\" target=\"_blank\" rel=\"noreferrer noopener\">Seitan Asada Tacos<\/a>: Serve these bright, fresh, comforting seitan tacos to your meat-eating loved ones, and they\u2019ll swear it\u2019s \u201creal\u201d meat.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/palestinian-spiced-peppers-with-crispy-seitan-tomato-caper-relish\" target=\"_blank\" rel=\"noreferrer noopener\">Spiced Pepper Seitan<\/a>: Seitan with a bit of heat jumps out from lemony rice and a briny, tangy tomato-caper relish.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/bbq-seitan-bowl-with-roasted-sweet-potatoes-brussels-sprouts\" target=\"_blank\" rel=\"noreferrer noopener\">BBQ Seitan Bowl<\/a>: This mouthwatering seitan dish, served with sweet potatoes and Brussels sprouts, is a must-try for anyone who loves Caribbean and American flavors.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/mongolian-seitan-bbq-sauce-crispy-broccoli-brown-rice\" target=\"_blank\" rel=\"noreferrer noopener\">Mongolian Seitan<\/a>: Resembling Korean BBQ beef in flavor, texture, and appearance, Mongolian-inspired seitan pairs beautifully with rice and broccoli.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/crispy-maple-seitan-lettuce-cups-with-cucumber-salad-paprika-fries\" target=\"_blank\" rel=\"noreferrer noopener\">Maple Seitan Lettuce Cups<\/a>: Who needs sandwich bread when you\u2019ve got crunchy greens? Crispy seitan in lettuce cups with ranch and cucumbers is a true delight.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has--font-size\">6 recipes featuring tofu<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_97c3e7-a3, .wp-block-kadence-advancedheading.kt-adv-heading7183_97c3e7-a3[data-kb-block=\"kb-adv-heading7183_97c3e7-a3\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_97c3e7-a3 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_97c3e7-a3[data-kb-block=\"kb-adv-heading7183_97c3e7-a3\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_97c3e7-a3 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_97c3e7-a3[data-kb-block=\"kb-adv-heading7183_97c3e7-a3\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_97c3e7-a3 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_97c3e7-a3\">Explore tofu\u2019s versatility with these six tofu recipes that just about anyone can make.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/general-tso-s-tofu-with-quinoa-steamed-broccoli\" target=\"_blank\" rel=\"noreferrer noopener\">General Tso\u2019s Tofu<\/a>: Bursting with tangy ginger-garlic flavor, this tofu dish keeps the sodium low and the mouthwatering vibes high.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/tofu-marsala-with-roasted-mustard-herb-green-beans-buttery-mashed-potatoes\" target=\"_blank\" rel=\"noreferrer noopener\">Tofu Marsala<\/a>: Brown and crisp your tofu, then immerse it in a classic trattoria-style marsala sauce for flavors as comforting as the mashed potatoes on the side.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/almond-butter-tofu-with-pea-shoots-sticky-rice\" target=\"_blank\" rel=\"noreferrer noopener\">Almond Butter Tofu<\/a>: Savory, nutty notes mingle with sharp ginger, chili, and garlic flavor, coating crispy tofu with restaurant-level lushness.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/tofu-marsala-with-roasted-mustard-herb-green-beans-buttery-mashed-potatoes\" data-type=\"link\" data-id=\"https:\/\/www.purplecarrot.com\/recipe\/tofu-marsala-with-roasted-mustard-herb-green-beans-buttery-mashed-potatoes\" target=\"_blank\" rel=\"noreferrer noopener\">Orange Tofu<\/a>: Citrusy, garlicky, spicy, sticky and crispy, this Chinese takeout staple gets elevated with our straightforward recipe.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/black-pepper-tofu-with-chinese-broccoli-brown-rice\" target=\"_blank\" rel=\"noreferrer noopener\">Black Pepper Tofu<\/a>: Far from a one-flavor dish, black pepper tofu is alive with garlic, ginger, shallot, and heat. It\u2019s served with greens and rice for a well-rounded meal.<\/li>\n\n\n\n<li><a href=\"https:\/\/www.purplecarrot.com\/recipe\/silky-chocolate-mousse\" target=\"_blank\" rel=\"noreferrer noopener\">Silky Chocolate Mousse<\/a>: Treat yourself to dessert! With silken tofu and a food processor or blender, you\u2019ll get velvety decadence with more protein than most sweets.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Master seitan and tofu with Purple Carrot meal kits<\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading7183_1cf27d-43, .wp-block-kadence-advancedheading.kt-adv-heading7183_1cf27d-43[data-kb-block=\"kb-adv-heading7183_1cf27d-43\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading7183_1cf27d-43 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading7183_1cf27d-43[data-kb-block=\"kb-adv-heading7183_1cf27d-43\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading7183_1cf27d-43 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading7183_1cf27d-43[data-kb-block=\"kb-adv-heading7183_1cf27d-43\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading7183_1cf27d-43 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading7183_1cf27d-43\">Instead of visiting several grocery stores to find tofu and seitan (and browsing the internet for recipe ideas), choose <a href=\"http:\/\/purplecarrot.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Purple Carrot<\/a>. Our fully plant-based recipes are developed by chefs and dietitians for maximum flavor, nutrition, and ease of preparation. Whether you\u2019re going completely plant-based, just doing Meatless Mondays, or something in between, <a href=\"http:\/\/purplecarrot.com\/shop\" target=\"_blank\" rel=\"noreferrer noopener\">shop Purple Carrot<\/a> today for $100 off your first month of meal kit deliveries!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As you get to know your options for plant-based protein sources, chances are you\u2019ll wind up comparing seitan (pronounced \u201csay-tan\u201d) with tofu. A holistic look at the situation, though, is less \u201cseitan versus tofu\u201d and more \u201cboth are great in different ways.\u201d Here\u2019s our guide to knowing when the moment calls for seitan over tofu&#8230;<\/p>\n","protected":false},"author":19,"featured_media":7155,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kb_optimizer_status":2,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[522],"tags":[],"class_list":["post-7183","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Seitan vs. Tofu: Expert Tips On How To Use Plant-Based Proteins<\/title>\n<meta name=\"description\" content=\"Tofu and seitan might both be plant-based, but they are worlds apart in how they\u2019re treated in the kitchen. We share our chef-inspired tips here!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.purplecarrot.com\/learn\/seitan-vs-tofu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Seitan vs. Tofu: Expert Tips On How To Use Plant-Based Proteins\" \/>\n<meta property=\"og:description\" content=\"Tofu and seitan might both be plant-based, but they are worlds apart in how they\u2019re treated in the kitchen. 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