Lunch

Seitan and Pepper Stir-Fry with Udon

Name: Seitan and Pepper Stir-Fry with Udon
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 150 g Seitan; 100 g Red pepper; 100 g Pak choi; 120 g Cooked udon noodles; 1 tbsp (15 g) Soy sauce; 2 cloves, about 6 g Garlic; A thumb, grated Fresh ginger; 1 tsp (4 g) Toasted sesame oil; 5 g Rapeseed oil; One, sliced Fresh red chilli; 20 g Spring onion; A splash Rice vinegar

Seitan seared hard with peppers and pak choi, tossed with udon in soy, ginger and garlic. Wheat protein and vegetables; no dairy or egg. 45 g of protein for 500 kcal.

Calories: 500kcal
Protein: 45g
Fat: 13g
Carbs: 49g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Soya
Sesame

Ordinary soy sauce is brewed with wheat. Tamari is brewed without wheat and is a separate ingredient here.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Seitan150 g
Seitan is wheat gluten. It is the one protein here that is nothing but the allergen.
Red pepper100 g
Pak choi100 g
Cooked udon noodles120 g
Cooked weight.
Soy sauce1 tbsp (15 g)
Garlic2 cloves, about 6 g
Fresh gingerA thumb, grated
Toasted sesame oil1 tsp (4 g)
Rapeseed oil5 g
Fresh red chilliOne, sliced
Spring onion20 g
Rice vinegarA splash

Method

Pat the seitan dry and tear or slice it into strips. Get a wok or wide pan smoking hot with the rapeseed oil and sear the seitan for four minutes without crowding it, until the edges are dark and crisp.
Add the sliced pepper and stir-fry for two minutes, then the pak choi stalks for one minute and the leaves for thirty seconds.
Add the garlic, ginger and chilli, then the noodles, soy, sesame oil and rice vinegar, and toss for a minute until everything is glossy.
Serve with the spring onion over the top.

Worth knowing

Seitan is wheat gluten and very little else, so it is 25% protein and almost no fat. It is also why it is off the table for anyone avoiding gluten, whatever the packet says on the front.
The pan has to be hot enough that the seitan browns rather than sweats. Sear in two batches if the pan is small.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.