Tofu vs Tempeh vs Seitan: Texture, Flavor & Which to Use

Tofu, tempeh and seitan are the three classic vegan staples, and they're often lumped together. They're quite different to cook with: one is soft and mild, one is nutty and firm, and one is chewy like meat.

At a glance

	Tofu	Tempeh	Seitan
Made from	Soy milk, set into curds and pressed	Whole soybeans, fermented and pressed into a cake	Wheat gluten (wheat flour with the starch washed out)
Texture	Soft to firm, smooth	Firm, grainy, slightly nutty	Dense and chewy, like meat
Flavor	Very mild	Nutty, earthy, a little mushroomy	Mild, takes on seasoning
Protein	Good source	Good source	High
Gluten-free	Yes	Usually	No
Soy-free	No	Usually not	Yes, if no soy sauce is added
Best for	Scrambles, curries, crispy baked cubes, desserts (silken)	Stir-fries, crumbled into chili, marinated and grilled	Kebabs, stews, "steaks", sandwich slices

Tofu

Tofu is the most versatile of the three because it comes in so many textures, from custardy silken to dense extra-firm. It has almost no flavor of its own, which makes it a blank canvas for marinades and sauces. Pressing out the water is the single biggest improvement you can make. Start with Tofu 101.

Tempeh

Tempeh is made by fermenting cooked soybeans with a culture that binds them into a firm cake. Because it uses the whole bean, it has a firmer texture and a stronger, nutty flavor than tofu. Some people find it slightly bitter. Steaming it for 10 minutes before marinating softens that and helps it absorb flavor.

Seitan

Seitan is made from wheat gluten, the protein left when you wash the starch out of wheat dough. It's the chewiest and most meat-like of the three. It isn't suitable for anyone avoiding gluten. You can buy it ready-made or make it from vital wheat gluten flour.

Which one should you use?

For a quick weeknight meal: tofu. Try crispy baked tofu.
For the most meat-like texture: seitan.
For a nutty, hearty texture: tempeh.
Gluten-free: tofu or tempeh.
Soy-free: seitan.

FAQ

Which is most like meat?

Seitan. It's dense and chewy, which makes it the best choice for kebabs, stews and sandwich slices.

Which has the most protein?

Seitan, usually followed by tempeh and then tofu. All three are popular partly because they're good sources of plant protein. Amounts vary by brand, so check the pack.

Which is gluten-free?

Tofu and plain tempeh are gluten-free. Seitan is made from wheat gluten, so it isn't.

Which is soy-free?

Seitan, though many seitan recipes and products add soy sauce. Tofu and most tempeh are made from soybeans. Some tempeh is made from chickpeas or other beans.

Which is easiest for beginners?

Tofu, and extra-firm tofu in particular. It's widely available, mild, and hard to get wrong. Start with crispy baked tofu.

Tofu vs Tempeh vs Seitan: What's the Difference?