Tofu vs Seitan:
Which Is Gluten-Free?
Two popular meat alternatives that sit side by side on menus — but seitan is literally made of wheat gluten, while tofu is soy-based.
Tofu is the safer celiac choice — Tofu depends on the brand or preparation, while Seitan contains gluten.
Verdicts last reviewed July 2026 · based on FDA gluten-free labeling rules and Celiac Disease Foundation guidance
Tofu
Plain tofu is naturally gluten-free — it's made from soybeans. However, flavored, marinated, and fried tofu often contains soy sauce (wheat) or wheat-based coatings.
Watch out for:
- Marinated tofu contains soy sauce (wheat)
- Fried tofu coated in wheat flour
- Restaurant tofu cooked with regular soy sauce
Seitan
No! Seitan is literally made of pure gluten. It is the most dangerous food a celiac could possibly eat.
Watch out for:
- Hidden in vegan restaurant dishes
- Called "mock duck", "wheat meat", or "vital wheat gluten"
- Used as a binder in some veggie burgers
Gluten-free swaps
Instead of Tofu:
Instead of Seitan:
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