What’s The Difference? Tofu vs Seitan Plant Based Protein Review
Plant-based eating is so versatile so when you’re trying to figure out what meat substitute fits your recipe, how do you decide which is better? It depends on what you’re making. So, let’s break down tofu vs seitan.
Benefits of Tofu
Tofu is like the chicken of plant-based eating. You can make it so many different ways. It doesn’t have much flavor on its own but it absorbs spices, soy sauce, and flavors like, well, you know, chicken! My favorite is organic firm tofu. My boyfriend and I will batter it and deep fry it. It’s so good! I love tofu simmered in spices in tacos and burritos. You can make a mean tofu scramble in no time for dinner or lunch. Try it with spinach and a little garlic! It’s nutrient dense so it’s a no-brainer for Meatless Mondays. Tofu has approximately 80 calories and 8 grams of protein per serving and can even prevent some cancers . Just to be safe, purchase non-GMO organic options.
Benefits of Seitan
Seitan’s nickname is “wheat meat” because it’s basically concentrated gluten. If you have a gluten allergy, seitan will never work for you. Seitan is good for vegetarian recipes that need a plant-based protein with more structure, much like bacon. The texture is more like real meat so yes, it’s also like chicken. It’s perfect if you want bacon or steak strips as it can can absorb flavors. Seitan is becoming more popular because it’s not soy based but it’s not a complete protein because it’s missing lysine. I can see why that appeals to many people. I like it in some dishes but not in others. It was too much gluten on a veggie burger for me but it’s good in Buddha bowls and salads. Seitan has approximately 100 calories and 15 grams of protein in one serving. If you want to make an amazing ‘Southern Fried Chicken’ made with homemade seitan, check out Southern Girl Meets Vegetarian Boy by Damaris Phillips. I love her cookbook. The macaroni and cheese is a family favorite!
Tofu vs Seitan Environmental Impact
The experts at EWG has a Food Score Guide based on 3 factors
- Nutrition Concerns
- Ingredient Concerns
- Processing Concerns
So let’s see the ratings for Tofu
Tofu Environmental Impact
Remember we’re rating organic Non-GMO tofu here so it’s rated a 1.4 out of 10 . That means it can cause allergies because of the soy but it’s a low score because it’s not heavily processed which is good.
Seitan Environmental Impact
I found a non-GMO seitan on EWG and it’s rated a 4.1 out of 10. It’s high in sodium so it didn’t score as well as tofu. Pretty good score. You can visit EWG.org to make sustainable choices in your family’s diet to learn more.
Wrap It Up
In case you’re wondering what was the worst plant based protein it is Morning Star Bacon which got a 8.0 . Eeek! It’s highly processed so we’ll just skip that one on our next grocery trip!
So there you have it. I think I’m team tofu because it’s more flexible than seitan but I don’t have a soy allergy so I’m a little biased! Seitan is better for hearty vegetarian meals because it resembles real meat. I
deeply apologize if I made you hungry hope you’re inspired to try some new techniques in your kitchen tonight!