Seitan Steak Sandwiches with Caramelised Onions

25 Minutes, 30g Protein

This is comfort food that eats like a proper meal. Seitan gets seared until the edges crisp, then piled into a toasted roll with sweet, slow-jammy onions and a smear of mustard mayo. It feels indulgent and takeaway-adjacent, but it’s a genuinely high-protein dinner you can build on a weeknight.

Serves 2 | 25 minutes

Ingredients

• 250g seitan, sliced into thick strips
• 2 tbsp olive oil
• 2 onions, thinly sliced
• 1 tsp maple syrup
• 1 tsp soy sauce
• 2 tbsp vegan mayo
• 1 tsp Dijon mustard
• 2 sub rolls or crusty baguette pieces
• Salt and pepper

Method

1. Heat 1 tablespoon oil in a pan over medium-low. Add the onions and a pinch of salt, and cook slowly for 12–15 minutes, stirring now and then, until soft and golden. Stir in the maple and soy near the end.
2. Meanwhile, in a second pan, heat the remaining oil over medium-high and sear the seitan strips 3–4 minutes until crisp-edged. Season.
3. Mix the mayo and mustard, and spread inside the toasted rolls.
4. Layer in the seitan and caramelised onions, and serve hot.

Tips

• Low and slow is the whole secret to the onions — rushing them on high heat just burns them.
• Toast the cut side of the rolls in the seitan pan to soak up the flavour.
• Add a slice of vegan cheese and let it melt over the hot seitan for an extra-decadent version.

Nutrition angle: Around 30g protein per sandwich. This is a good piece for readers who think plant-based food means salads and deprivation — a hearty, familiar sandwich format proves high-protein vegan eating can be genuine comfort food.