Tempeh vs Tofu vs Seitan: Best for Nutrition and Taste

When looking for plant based alternatives there are a few ingredients that come up often. These are tempeh, tofu, and seitan. These are all great meat alternatives and have their place in a well-rounded plant-based diet.

Each of these has its own flavor, texture, and nutrition profile. To know when to use them I have broken down their differences. I am hoping this gives you a better idea of what each of these foods are and how to incorporate them into your diet.

Differences and Similarities

Tempeh, tofu, and seitan are often talked about similarly but they are actually fairly different food products. They each have a distinct flavor and texture that make them good for different areas of your cooking. They are all great choices if you are looking for plant-based protein options to start adding to your meals.

What Are They

• Tempeh: Originating from Indonesia, tempeh is a traditional soy product made from fermented soybeans. Unlike tofu and seitan, tempeh undergoes a fermentation process, which enhances its nutritional value and imparts a unique flavor profile. To create tempeh, soybeans are cooked, fermented with a specific type of mold called Rhizopus oligosporus, and then compacted into a firm, cake-like block.
• Tofu: Tofu, also known as bean curd, is another staple in Asian cuisine, with origins dating back to ancient China. Made by coagulating soy milk and pressing the resulting curds into solid blocks, tofu comes in various textures, ranging from soft silken to extra-firm. Tofu might be the most common and easy to find out of these three.
• Seitan: Unlike tempeh and tofu, seitan, also known as wheat gluten or wheat meat, is derived from wheat gluten, the protein component of wheat. Originating from East Asian cuisine, seitan has been prized for centuries for its meat-like texture and versatility in plant-based cooking.

Nutrition and Health Benefits

• Tempeh: Tempeh is known for its impressive nutritional benefits. Rich in protein, it also contains essential amino acids, fiber, vitamins, and minerals, including iron, calcium, and manganese. The fermentation process increases the bioavailability of nutrients, making tempeh a nutrient-dense addition to any diet. It also contains probiotics that are very beneficial for your gut health.
• Tofu: Tofu is prized for its high protein content, making it a valuable source of plant-based protein for vegetarians and vegans. It is also low in saturated fat and cholesterol-free, making it a heart-healthy alternative to animal-derived proteins. Additionally, tofu is rich in calcium, iron, and other essential nutrients.
• Seitan: Seitan is exceptionally high in protein, often surpassing both tempeh and tofu in protein content. It is also low in carbohydrates and fat, making it an excellent option for those watching their carb intake. However, it's important to note that seitan is not suitable for individuals with a gluten sensitivity or celiac disease.

Texture and Flavor

• Tempeh: Tempeh has a dense, chewy texture with a slightly nutty flavor. Its firm consistency makes it ideal for slicing, cubing, or crumbling, allowing it to absorb marinades and spices effectively. When cooked, tempeh develops a satisfying crispness on the outside while retaining a tender interior. Since it is fermented I have found tempeh to have a very slight sourness to it that does take a little getting used to.
• Tofu: The texture of tofu varies depending on its firmness. Silken tofu is smooth and custard-like, making it suitable for blending into creamy soups, smoothies, and desserts. Firm and extra-firm tofu have a denser texture, making them ideal for grilling, baking, stir-frying, and scrambling. Tofu has a very mild flavor, allowing it to absorb the flavors of marinades, sauces, and seasonings. You can get the outside of tofu crispy if cooked long enough and the inside will always be slightly soft.
• Seitan: Seitan's texture is remarkably meat-like, with a chewy, dense texture that closely resembles animal protein. Its neutral flavor makes it a perfect canvas for absorbing marinades, spices, and sauces, allowing for endless culinary creativity. When cooked, seitan develops a satisfying chewiness and can be sliced, shredded, or cubed. If you are looking for a great meat substitute, seitan is your best choice.

How to Use it

• Tempeh: Tempeh's versatility shines in various culinary applications. It can be marinated, grilled, stir-fried, sautéed, or crumbled and used as a ground meat substitute. Tempeh's robust texture and earthy taste make it a favorite ingredient in salads, stir-fries, and even as a meat alternative in dishes like tacos and burgers. I personally love using tempeh as a meat alternative in sandwiches.
• Tofu: Tofu can be used in various ways. Since the type of tofu can change the texture and how to cook it, you can really get a lot of out all the different options. It can be used in a variety of dishes from tofu scrambles and stir-fries to tofu-based desserts like puddings and cheesecakes. Tofu is also a popular meat substitute in dishes such as stir-fry, curry, and noodle bowls. I have found tofu a really easy protein to top any bowl or salad to add that extra protein and texture.
• Seitan: Seitan's meaty texture and versatility make it a favorite among plant-based cooks. It can be used in a wide range of savory dishes, including stir-fries, stews, sandwiches, and skewers. Seitan can also be seasoned and grilled, braised, or roasted to create flavorful main courses. Its ability to mimic the texture of meat makes it a popular choice for vegan versions of classic dishes like barbecue ribs, kebabs, and gyros.

Which is Least Expensive?

When looking for plant-based proteins it might be more about what you can find and the cost of each option. I have found tofu to be the least expensive of these options. Since it is more readably available there is often a wider range of choices.

The more plant-based alternatives are in demand the more options there will be and hopefully, the prices will slowly go down with time.

Tempeh and seitan are still great alternatives and can often be less expensive than their meat counterparts but they are typically more than tofu.

Which Option Has the Most Protein

All of these options are a good source of protein. While the grams of protein will vary depending on the type and brand of each option you will find that a 3oz serving will have on average this amount of protein:

• Tempeh: 15-17g
• Tofu: 10-12g
• Seitan: 16-18g

Where to Buy

Tempeh, tofu, and seitan can all be found at most large grocery stores. As we talked about earlier, tofu will be the easiest to find. If you have health food stores or something like Whole Foods, you should easily be able to find tempeh and seitan as well.

Most of these plant based food alternatives will be near the meat section or dairy section in your grocery store. They are all refrigerated. Most stores now have a full section of these options ranging from flavors and serving types.

Tofu Recipes

I personally love adding tofu to my dishes. It is such a versatile and easy to find plant protein. Once you start learning how to cook with it, you will want to add it to so many of your meals. Here are a few of my favorites.

• The Ultimate Vegan Tofu Burrito
• Soba Noodles with Peanut Sauce and Crispy Tofu
• Crispy Baked Tofu: easy recipe you can add to other meals

Tempeh Recipes

There are many types of tempeh you can find. These recipes all use regular or tempeh bacon. Both are fairly easy options to find.

• Seasoned Tempeh and Black Bean Burrito Bowls
• Tempeh Taco Salad with Creamy Avocado Dressing
• Bright Blueberry Cobb Salad with Tempeh Bacon

Which Plant Based Option Should I Choose?

Tempeh, tofu, and seitan are all great plant-based protein sources that you can use at different times throughout your cooking journey. I would try to use a mix of these depending on your culinary needs. Tofu and tempeh are both soy products while seitan is a wheat product so depending on your dietary restrictions this might play a role in which option you choose. If you have a soy allergy or gluten sensitivity make sure to take that into account.

While tempeh stands out for its fermented goodness and robust texture, tofu shines with its versatility and ability to adapt to various cooking methods. Seitan, on the other hand, impresses with its meat-like texture and protein prowess.

Whether you are on a vegan diet or just a curious omnivore, these plant-based products provide a lot of opportunities for culinary exploration and nutritional diversity. By embracing tempeh, tofu, and seitan, you can enjoy a wide range of nutritional profiles and protein-rich foods that are a great addition to any diet.

‍