Seitan and Broccoli Stir-Fry
Seitan has a chewier, more meat-like texture than tofu or tempeh, which makes it a good stand-in for beef in a stir-fry like this one. It's made from wheat gluten, so it's not an option for anyone avoiding gluten, but it's one of the highest-protein plant-based proteins I use.
Coating the seitan in cornstarch before searing gives it a slightly crisp edge, the same trick I use with chicken and tofu in similar stir-fries. Its texture holds up well to a hot pan without falling apart.
This is one of the highest-protein vegetarian meals in my whole rotation, since seitan is nearly pure wheat gluten protein. Broccoli adds the same crunch it does in my other stir-fries.
The recipe card has the full ingredient breakdown and cook time for all ten portions. Let everything cool before sealing the containers, then refrigerate what you'll eat within four days and freeze the rest. This seitan stir-fry is a good option if you're looking for a meatier plant-based texture.
Nutrition note: This is general food information, not individualized medical or nutrition advice.
Seitan and Broccoli Stir-Fry
YIELD
10 portions
ESTIMATED NUTRITION
665 calories • 91g protein • 61g carbs • 7g fat per portion
What I really like about this recipe is how much closer seitan's texture is to meat than tofu or tempeh.
Ingredients
• 2 1/2 lb seitan, sliced
• 10 cups broccoli florets
• 7 1/2 cups cooked rice
• 5 tbsp low-sodium soy sauce
• 2 tbsp cornstarch
• 3 tbsp sesame oil
• 2 tbsp honey
• 4 cloves garlic, minced
Directions
1. Toss the seitan with cornstarch and sear in sesame oil until browned and slightly crisp.
2. Add garlic and broccoli; cook until the broccoli is just tender.
3. Whisk soy sauce and honey together and toss with the seitan and broccoli.
4. Let the food cool briefly, then divide it evenly among 10 airtight meal-prep containers with rice.
Meal-prep notes: Refrigerate promptly and use refrigerated portions within 3–4 days; freeze any portions you will not eat in that window. Reheat hot meals until steaming. Nutrition is estimated per portion.
