Guide · updated September 2026

Seitan, Tofu, Tempeh, TVP and Jackfruit Explained

What they are, what they're made from, how they taste and the best meaty dishes to use each one in — a plain-English guide for meat lovers.

Triangles of tempeh, showing the pressed whole soya beans, on a white plate
Tempeh: whole soya beans fermented into a firm block. Photo: Snigdha4work, CC BY-SA 4.0

Beyond the branded burgers and sausages, there's a whole world of plant-based building blocks that cooks have used for years. Each one has its own texture and its own best use — get the match right and you'll have a kebab, a roast or a pulled 'pork' bap that holds its own.

Here's what each one is, in plain English, and what to cook with it.

Seitan: the chewy one

Seitan is made from wheat gluten — the protein in wheat. Traditionally, a wheat-flour dough is washed repeatedly under water to rinse away the starch, leaving a stretchy mass of gluten. These days most home cooks start with vital wheat gluten, a powder that you mix with water and seasonings, knead, and then steam or simmer.

It has a dense, meaty chew that's hard to beat for doner kebabs, roast joints, 'steaks' and anything you want to slice. Because it's essentially gluten, it isn't suitable for anyone with coeliac disease or a wheat allergy — the NHS explains that gluten is found in wheat, barley and rye.

  • Best for: doner kebab, roast joints, gyros, 'steaks', stir-fries

Read more: Viva! on how seitan is made · Example vital wheat gluten product · NHS: Coeliac disease and gluten

Tofu: the all-rounder

Tofu is made from soya beans, water and a coagulant (for example nigari), pressed into blocks. Silken tofu is soft and creamy, great for sauces; firm and extra-firm tofu hold their shape for frying, baking and scrambling. The NHS lists calcium-set tofu as a source of calcium for vegans.

On its own it's mild, so think of it as a sponge for marinades and seasonings.

  • Best for: scramble, battered 'fish', crispy bites, creamy carbonara-style sauces

Read more: Example tofu ingredients and nutrition · NHS: vegan sources of calcium

Tempeh: the nutty one

Tempeh is made from whole soya beans fermented with a culture (Rhizopus) and pressed into a firm cake. It has a firmer, chewier texture than tofu and a nutty, slightly earthy flavour. Cook it before eating — one UK brand we checked says its tempeh must be cooked thoroughly and can't be eaten cold from the pack.

Crumble it for a mince-style texture, slice it thin and fry until crisp for 'bacon' strips, or cube and marinate it for kebabs.

  • Best for: 'bacon' strips, mince-style dishes, marinated skewers

Read more: Example tempeh ingredients and cooking advice

TVP (textured vegetable protein): the store-cupboard mince

TVP, often sold as dried soya mince or soya chunks, is made from soya after the oil has been pressed out. It's processed into a mince or chunk texture and dried, so it keeps for ages in the cupboard.

Rehydrate it in hot stock (one brand suggests soaking in boiling water or stock for five minutes, then squeezing out the excess), and it's ready to go into bolognese, chilli or cottage pie. Always rehydrate it in a well-seasoned stock — water alone makes it bland.

  • Best for: bolognese, chilli, cottage pie, tacos

Read more: Example soya mince: how it's made and how to rehydrate

Jackfruit: the pulled-pork impersonator

Young, unripe jackfruit, sold in tins in water or brine, has a neutral flavour and a stringy texture that shreds just like pulled pork once it's simmered. Make sure you buy 'young' or 'green' jackfruit — the ripe fruit in syrup is sweet and won't work.

Jackfruit is a fruit, not a protein food: one tinned brand's nutrition panel lists 0g of protein per 100g (as stated on its product page in September 2026). Pair it with beans or another protein to make a filling meal.

  • Best for: BBQ pulled 'pork', tacos, curries

Read more: Example tinned young jackfruit and its nutrition

And mycoprotein?

Mycoprotein is the base of Quorn products. Quorn says it's made by fermenting a natural fungus, Fusarium venenatum. Quorn makes both vegan and vegetarian products, so check the pack if you need it to be vegan.

Read more: Quorn: What is mycoprotein?

Quick questions

Which is the most 'meaty'?

For chew and bite, seitan is usually the closest to meat. For mince dishes, TVP and tempeh do a great job. For pulled or shredded textures, jackfruit is the go-to.

Which ones are gluten-free?

Seitan is made from wheat gluten, so it is not gluten-free. Plain tofu, tempeh, soya mince and jackfruit are not wheat-based, but always check the specific product's allergen information, as some are flavoured or processed alongside gluten-containing ingredients.

Do I need to press tofu?

It depends on the tofu. Some extra-firm tofu is sold ready to cook without pressing, and the pack will say so. Softer, watery tofu fries better if you press it first.

Sources

General information only, not personal medical or dietary advice. Last reviewed September 2026.

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