Seitan & Broccoli Garlic Stir-Fry
With 40 grams of protein per serving, seitan is the undisputed champion of plant-based protein — stir-fried with broccoli in a savory garlic sauce that rivals any takeout.
INVENTORY LIST
MEAL PREP LOGISTICS
- Storage: Refrigerate in an airtight container for up to 3 days.
- Batching: Seitan has approximately 25g of protein per 3 oz — more than any other plant-based protein source.
- Reheat: Reheat in a hot skillet for 2-3 minutes. Avoid the microwave as seitan can become rubbery.
EXECUTION STEPS
HIGH HEAT SEAR
Heat vegetable oil in a large wok or skillet over high heat until smoking.
HIGH HEAT SEAR
Add seitan strips and cook without moving for 2 minutes to develop a sear. Flip and cook 1 more minute. Remove and set aside.
HIGH HEAT SEAR
Add sesame oil to the same wok. Stir-fry broccoli florets for 3-4 minutes until bright green and slightly tender.
VEGGIE STEAM-SAUTÉ
Add garlic, ginger, and chili flakes. Stir for 30 seconds.
STEP 5
Return seitan to the wok. Pour in soy sauce, hoisin sauce, and rice vinegar.
STEP 6
Add the cornstarch slurry and toss everything for 1 minute until the sauce thickens and glazes the seitan and broccoli.
STEP 7
Serve immediately, garnished with sesame seeds. Pair with steamed rice.
PRIMARY CATEGORY
EXPLORE MORE One Pan ProteinFULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 12 oz seitan, sliced into strips
- 4 cups broccoli florets
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon hoisin sauce
- 1 tablespoon rice vinegar
- 1 teaspoon cornstarch mixed with 2 tablespoons water
- 1 tablespoon sesame oil
- 1 tablespoon vegetable oil
- 1 teaspoon chili flakes
- 1 tablespoon sesame seeds