KETO VERDICTMODERATE
Seitan can be *keto-friendly depending on the recipe*. Pure wheat gluten is low carb, but many store-bought and homemade versions include flour, starches, or sweet sauces. Treat it as a moderate-carb protein and read labels.
Is Seitan Keto?
Plant-Based Proteins
Seitan can be *keto-friendly depending on the recipe*. Pure wheat gluten is low carb, but many store-bought and homemade versions include flour, starches, or sweet sauces. Treat it as a moderate-carb protein and read labels.
Each 100g serving has 8g net carbs, so measure portions carefully to stay keto.
- Net carbs (100g)8g
- Protein (100g)25g
- Fat (100g)2g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
8g
Total Carbs
9g
Fiber
1g
Protein
25g
Fat
2g
Calories
140
Source: Nutritional databases and food labels
HOW TO ENJOY IT ON KETO
- High protein: Often very protein-dense for a plant-based option
- Carbs depend on formulation: Pure gluten is low-carb, but additives can raise net carbs
- Easy to flavor: Works well with keto-friendly spices, broths, and fats
- Meat-like texture: Helps variety for people doing low-carb with fewer animal foods
HEALTH BENEFITS
- Provides a concentrated protein source for plant-based diets
- Can support satiety when used as a main protein
- Low sugar by default when made from basic gluten + seasonings
PREPARATION SUGGESTIONS
SEARED STRIPS
Slice and pan-sear in oil until browned; season with garlic, paprika, and salt.
STIR-FRY
Cook with bok choy, mushrooms, and sesame oil; keep sauces sugar-free.
KETO SEITAN “GYRO” BOWL
Serve over chopped romaine with tzatziki, olives, cucumber, and feta.
SHEET-PAN MEAL
Roast seitan chunks with broccoli and olive oil; finish with lemon.
WHERE TO BUY
As an Amazon Associate, KetoLens earns from qualifying purchases. We only recommend products we've researched — recommendations never affect our keto verdicts.
Upton's Naturals Traditional Seitan, 8 oz
Upton's Naturals Traditional Seitan — vegconomist's reported best-selling seitan brand in the US — delivers 18g protein for just 5g carbs per 2 oz serving with minimal seasoning, making it easy to fit into a keto macro budget without added sugars or fillers.
Franklin Farms Seitan Cubes, 8 Ounce
Franklin Farms Seitan Cubes pack 13g protein for just 3g carbs per 1/3-cup serving — an even leaner protein-to-carb ratio than most seitan brands — using a short ingredient list (vital wheat gluten, soy sauce, defatted soy flour, garbanzo bean flour, garlic) with no added wheat-flour filler, making it a strong pick for keto eaters who want minimal carbs per gram of protein.