
Sometimes we plant-based folks do want food that resembles meat. But, it's not the dead animal flesh that we crave. Rather, different textures and flavors contribute to a foodie centric diet! Crunch, soft, creamy, smooth, grainy, crispy, dry, moist are all textures we all desire. And, so is chewy! No question meat runs the gamut from super chewy to super tender. These Vegan BBQ Seitan Ribs have firm, almost crunchy tips, and soft and chewy centers, and being smothered with barbecue sauce makes them the perfect plant-based protein to have on game-day Sunday dipped in some Ranch Dressing, the 4th of July with Mac 'N Cheese, or any cocktail party or gathering.

Seitan (vital wheat gluten) comes from a centuries old food technique separating the starch and the protein of wheat grains. The gluten (protein) is left creating a stretchy, sticky mass that can be formed to resemble meat. Seitan is all gluten protein, almost no carbohydrate, making it a high-protein, low-fat, and low-carbohydrate food that is great to incorporate in vegetarian and vegan diets as a soy alternative protein source.

You can buy pre-made seitan at the grocery store, but it's remarkably easy to create at home and you quadruple the servings for a fraction of the cost, plus you get to control the added flavors! You can even make a double batch and freeze the extras for a quick future dinner.
Seitan is not your typical cooked or baked item, but it's actually very easy to work with! Vital wheat gluten comes in a sack, near other flours in the supermarket. Don't confuse it with regular wheat flour. Check that the ingredient says only "vital wheat gluten". Combine the dry ingredients in a bowl, then add liquids all at once, stir and form into a dough, flattening with your fingers. At this point, you can grill the dough to create grill marks, then add some sauce and bake it. Cut into slices, then bake again just to get those crispy little edges. Serve with Low-FODMAP Ranch Dressing and extra Barbecue Sauce for a delicious smoky flavored high protein main dish.

Since Seitan is all gluten, it should not be consumed by those with celiac or gluten sensitivity. It IS, however, low-FODMAP. FODMAPs are found in carbohydrates, not proteins. Those following a low-FODMAP diet often look for "gluten-free" foods because they need to avoid wheat carbohydrates which are high in FODMAP. But, they do not need to avoid the gluten because it's a protein. 1/4 cup of vital wheat gluten (or 3-4 Ribs) are considered low-FODMAP.

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