Looking for a high-protein, low-carb vegan dish with bold flavor? This Keto Salt and Pepper Seitan is a crispy, spicy favorite packed with umami-rich ingredients like Chinese five-spice, garlic, sesame oil, and spring onions. It's quick to make, keto-friendly, and absolutely satisfying—ideal for lunch or dinner when you need something hearty without the carbs.
Seitan, also known as wheat meat or vital wheat gluten, is one of the highest plant-based protein sources available. With about 21 grams of protein per 100 grams, it's a great meat substitute on keto—especially for vegans and vegetarians. It’s low in carbohydrates and fat, making it ideal for maintaining muscle while staying in ketosis.
Ingredients
- 400 grams seitan, cut into bite-sized pieces
- 1 red bell pepper, diced
- 1 green chili, sliced
- 2 cloves garlic, minced
- 1 tsp minced ginger
- ¼ cup sliced spring onions
- 2 tbsp vegetable oil (for sautéing)
- 2 tsp sesame oil
- Vegetable oil for deep frying
- ½ tsp Chinese five-spice powder
- ½ tsp salt
- ¼ tsp ground black pepper
Prep and Cooking Time
- Preparation Time: 5 minutes
- Cooking Time: 5 minutes
- Servings: 4
Instructions
- Place seitan pieces in a large mixing bowl. Sprinkle with salt, pepper, and Chinese five-spice powder. Toss until evenly coated.
- Heat about 1 inch of vegetable oil in a pan over medium heat. Carefully fry the seitan for about 5 minutes until crispy and golden brown. Remove and drain on paper towels.
- In another pan, heat 1 tablespoon vegetable oil and 2 teaspoons sesame oil.
- Add garlic, ginger, green chili, red bell pepper, and spring onions. Sauté for 2–3 minutes until fragrant and vegetables are slightly tender.
- Toss the fried seitan into the sautéed vegetables. Stir well to coat with aromatic oil and spices.
- Adjust seasoning with a pinch more salt if needed. Serve hot.
Nutritional Information (Per Serving)
- Calories: 233 kcal
- Fat: 18 g (65%)
- Protein: 16 g (24%)
- Carbohydrates: 6 g (11%)
This recipe provides a perfect balance of macronutrients for the ketogenic lifestyle. The high protein content supports muscle maintenance while the low net carbs help maintain ketosis. The healthy fats from sesame oil offer heart-protective benefits and promote satiety.
Additionally, ingredients like garlic and ginger have been linked to anti-inflammatory and immune-boosting properties. The inclusion of Chinese five-spice brings a bold umami flavor while keeping the dish free from sugar or starch.
For an extra touch of freshness, garnish with chopped cilantro or squeeze a bit of lime juice just before serving.
Why Keto Vegans Love Seitan
Seitan is a cornerstone protein source for many keto vegans. It's versatile, chewy like meat, and absorbs flavor extremely well. A 2020 study on plant-based diets supports the use of high-protein vegan sources like seitan to maintain body composition during low-carb diets.