Spicy Seitan Sausages

This is my first vegetarian/vegan recipe that might scare you a little… but, it is a great alternative for meat.

Seitan, pronounced (say-tan) is often referred to as “wheat meat”. You can find this in your local health food store, but it’s cheaper to make. One bag of the gluten flour is around 5-6 bucks. And I’ve made huge batches of seitan out of this. I’d say at least 24 or more servings. If you buy seitan in the store it’s 4-6 bucks for one little package. Think of all the money you save!

You can also freeze it and pull out anytime for a quick dinner.

I eat it alone, add it to salads, shirataki noodles, pretty much anything for a protein source. 1/4 cup of gluten flour has 23 GRAMS OF PROTEIN! wowza

It’s simple to make, and after you put it in the pot, you can walk away and do what you have to do for an hour!

For this recipe you will need:
-1 cup of vital wheat gluten flour (I use Bob ‘s Red Mill brand- find me at any local grocery store)
-1 teaspoon of garlic salt
-1 teaspoon of onion powder
-1 teaspoon of chili powder
-1 teaspoon of red pepper flakes
-1 teaspoon of ground cayenne red pepper (if you don’t have this you can omit, or add extra red pepper flakes)
-1 Tablespoon of paprika
-7 cups of water

First place all of your spices together in a medium to large mixing bowl. Add 1 cup of water and let the spices soak for 5-10 minutes

Pretty colors huh?

The other 6 cups of water are going to go in a large pot. You need to bring this to a boil, but wait until are half way done rolling your seitan to start this!

Now add your 1 cup of gluten flour

23 g of protein in 1/4 cup!
Mix this up

This will come together fast once you start mixing. I usually use my hands instead of a spoon, but I tried to be semi-proper here 😉

Here it is starting to come together- takes seconds
If there is still water in the bowl, add more flour until all water is absorbed

Knead the dough in your hands for 5 minutes

Next, you are going to roll this into a log. Doesn’t have to be perfect! Just roll it out some

(Don’t let this weird looking food fool you!)

Then cut it into 10 equal pieces


Next you are going to roll out each piece into a sausage link

You can see the spices!

Now get your tinfoil ready. You will need 10 pieces to roll the seitan pieces. I took one piece of seitan and rolled it in tinfoil. Take the edges and twist them, like a piece of taffy!

Rolled up like taffy
Bunch of seitan

You are going to add all 10 to a boiling pot of water. Drop them in for 5 minutes


After 5 minutes is up, turn the heat down to low or a simmer and cover. Cook for 1 hour

On low

After 1 hour, remove the seitan from the pot and let it cool on the counter. It may take 15-20 minutes to cool before you can touch the tinfoil

Wait till you can actually touch these guys to unwrap them!

When they are ready, unwrap, and serve!

All complete!

ONE of these sausages has only 48 calories, less than 0.5 grams of fat, and 9.2 grams of protein! So eat these up!

Great on the side with some yummy egg whites, on a hotdog bun, in a salad, or alone for a quick protein pick me up!

Happy eating…

XOXO With a Cherry On Top,



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  2. renza

    Are there carbs because of the wheat gluten?

  3. Jess

    Can you put these in the freezer wrapped foil for later use?

    1. Katie

      Yes! I have some in my freezer right now! 🙂

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  5. Tara

    Love these!!…as a child I was raised seventh day Adventist….this was called wheat meat and it was gross.,,,these are tasty and spicy….thanks for the recipe!!!!..going to be sharing…Tara

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