Serves 4 · Prep 25 min · Cook 25 min · 585 calories per serving
Chewy, meaty seitan pieces are battered, fried or baked until crispy, and then tossed in a classic spicy buffalo sauce. Served with a creamy, homemade vegan ranch dip, these wings are the perfect appetizer for game day or any gathering.
Why it's healthy
This plant-based dish offers a substantial amount of protein, primarily from seitan (vital wheat gluten), which is crucial for muscle maintenance and satiety. Unlike traditional chicken wings, it is completely free of dietary cholesterol. The inclusion of nutritional yeast often provides a boost of B vitamins, including fortified B12, essential for nerve function and energy metabolism. Seitan is also a good source of minerals like iron and phosphorus. While the frying method adds significant fat, opting to bake or air-fry the wings can make this a much leaner, yet still high-protein, meal.
Ingredients
For the Seitan Wings:
1 lb seitan, torn or cut into irregular 1.5-inch pieces
1 cup all-purpose flour
1/2 cup unsweetened plant-based milk
1/2 cup water
1 tsp garlic powder
1 tsp onion powder
1/2 tsp paprika
1/2 tsp salt
1/4 tsp black pepper
Oil for frying (about 1-2 inches in a pot) OR cooking spray for baking
For the Buffalo Sauce:
1/2 cup your favorite hot sauce (like Frank's RedHot)
3 tbsp melted vegan butter
For the Vegan Ranch:
1 cup vegan mayonnaise
1/4 cup unsweetened plant-based milk
1 tbsp lemon juice
1 tsp dried dill
1 tsp dried chives
1/2 tsp garlic powder
1/2 tsp onion powder
Salt and pepper to taste
Instructions
1. First, make the ranch dip so the flavors can meld. In a small bowl, whisk together the vegan mayonnaise, plant-based milk, lemon juice, dill, chives, garlic powder, and onion powder. Season with salt and pepper to taste. Cover and refrigerate until ready to serve.
2. Prepare the seitan. If your seitan is in a log, tear it into bite-sized, wing-like pieces for a more rustic texture.
3. In a medium bowl, whisk together the flour, garlic powder, onion powder, paprika, salt, and pepper. In a separate bowl, whisk together the plant-based milk and water.
4. Dip each piece of seitan into the wet mixture, allowing any excess to drip off. Then, dredge it in the dry flour mixture, making sure it's fully coated. Place the coated pieces on a plate.
5. To Fry: Heat 1-2 inches of oil in a heavy-bottomed pot or deep skillet to 350°F (175°C). Carefully add the seitan pieces in batches, being sure not to overcrowd the pot. Fry for 4-6 minutes, turning occasionally, until golden brown and crispy. Transfer to a wire rack to drain.
6. To Bake: Preheat oven to 425°F (220°C). Place the coated seitan on a parchment-lined baking sheet. Spray generously with cooking spray. Bake for 20-25 minutes, flipping halfway through, until crispy and golden.
7. While the seitan is cooking, prepare the buffalo sauce. In a large bowl, whisk together the hot sauce and melted vegan butter.
8. Once the seitan is cooked, add the hot, crispy pieces to the bowl with the buffalo sauce. Toss gently until every piece is evenly coated.
9. Serve immediately with the vegan ranch dip and celery and carrot sticks.