All About Vital Wheat Gluten

Vital wheat gluten (also called gluten flour and vital gluten) is the isolated protein of wheat and is most often used as an ingredient in whole-grain and whole-wheat breads to improve the elasticity and texture of dough. It’s also a key ingredient in “wheat meat” such as seitan, a vegan, meat-free alternative that mimics the texture of meat.

Nutritionally Speaking

Because it is a highly refined product, vital wheat gluten’s vitamin and mineral content is less than that of whole wheat. One tablespoon of vital wheat gluten contains about 35 calories, 1 grams of carbohydrate and 7 grams of protein. Vital wheat gluten is sodium-free, fat-free, saturated fat-free and contains no cholesterol. It is important when shopping to carefully read labels, as true vital wheat gluten is not always consistently labeled and similar products may have starch milled in with the gluten.

Seitan and other meat analogs made from vital wheat gluten are good protein alternatives for vegetarians or anyone looking for meat substitutes, particularly those who may be allergic to soy. However, people with celiac disease, gluten sensitivity or wheat allergies should take special care to read labels of these and other products, since vital wheat gluten contains gluten.

Making

Vital wheat gluten is made by hydrating wheat flour in order to activate the gluten protein. The hydrated flour is processed to remove the starch, leaving only the gluten. Then the gluten is dried and turbo-milled into a fine powder.

Seitan is a meat substitute that’s made by mixing vital wheat gluten with water and seasonings to form a dough, which is then cut and cooked. You can make seitan at home, or you can purchase seitan already made. The texture can range from spongy to chewy.

Availability

Both vital wheat gluten and seitan are available in many traditional grocery stores, health food stores and online. Seitan is often found at Asian and international food stores, too.

Purchasing

Vital wheat gluten is typically found in the baking aisle, packaged in a bag or container. Seitan and other wheat meat analogs are found in the refrigerated or frozen section, near other meat substitutes. Seitan also is available canned and dried.

Storing

Store vital wheat gluten in a cool, dry location; it can stay fresh for up to two months once open. Seitan and other meat analogs can be stored in the refrigerator for a few days after it’s made at home or the purchased package is opened, or frozen for several months.

Preparing

For the home baker who substitutes whole-grain flour in favorite bread recipes, adding vital wheat gluten can help them rise to the occasion by providing protein to stabilize the bread as it rises. Most recipes that include vital wheat gluten suggest 1 tablespoon per cup of flour.

Using

Adding vital wheat gluten to whole-grain bread dough increases leavening and can boost volume in breads containing dried fruits or nuts, but don’t add it to bakery goods such as muffins, cakes, biscuits or pastries that should have a soft or flaky texture.

Seitan can replace meat in fajitas, stir-fry, stroganoff, stew or soup, and its texture is perfect for casseroles, too. These meat analogs may be substituted on a pound-for-pound edible portion basis for meat, without additional modification to the original recipe. Vital wheat gluten is a common ingredient in meatless crumbles that can be used instead of ground beef in shepherd’s pie, meatloaf, spaghetti sauce or chili. Vital wheat gluten also acts as a binding ingredient and adds a meaty, chewy texture to bean, lentil, chickpea or chopped mushroom veggie burgers.

This information originally appeared in Food & Nutrition Magazine^®, published by the Academy of Nutrition and Dietetics.