Tempeh and seitan are both firm, filling plant proteins, but they are different foods. Tempeh is whole soybeans fermented into a dense, nutty cake. Seitan is wheat gluten, chewy and the most meat-like of the plant proteins. Pick tempeh if you want fiber and a nutty bite. Pick seitan if you want the highest protein per 100 g and a stew-ready texture. Skip seitan if you avoid gluten, and skip tempeh if you avoid soy.

Below you will find the numbers, the cooking differences, the allergen facts, a short answer on tahini vs peanut butter, and a sweet way to end a plant-based meal in Bruges: our Red Velvet Heart Waffle.

TL;DR

• Tempeh is fermented whole soybeans: firmer, nuttier and richer in fiber (6.2 g per 100 g in the Ciqual-based comparison).
• Seitan is wheat gluten: chewier, more meat-like and higher in protein (20.6 g per 100 g in the same comparison), but unsuitable for coeliac disease or a gluten-free diet.
• Tofu is the mild, soft third option, and it is the easiest to season.
• Tahini vs peanut butter: they are close in calories and fat. Peanut butter has a little more protein, and tahini has an earthier, slightly bitter taste for savory sauces.
• Dessert: after a protein-rich meal, our seasonal Red Velvet Heart Waffle is the treat we want you to know about.

Table of Contents

• What tempeh and seitan actually are
• Tempeh vs seitan: nutrition per 100 g
• Taste, texture and how to cook each one
• Allergens and diets: the part that is not optional
• How much should you eat?
• Tahini vs peanut butter: a short answer
• Putting it on a plate
• The sweet finish: the Red Velvet Heart Waffle
• Order fresh in Bruges
• FAQ
• Sources

What tempeh and seitan actually are

The three classic plant proteins are easy to mix up. A Belgian producer’s product catalogue describes them like this:

• Tofu is coagulated soy milk.
• Tempeh is made from fermented whole soybeans.
• Seitan is made mainly from wheat gluten.

The same catalogue lists production sites in Maldegem and Ruddervoorde. That means all three are made in Belgium, so you do not have to rely on imports to cook with them.

That starting material explains almost everything else:

• Tempeh keeps the whole bean. The fermentation binds the beans into a block, which is why it is dense and holds its shape in a hot pan.
• Seitan is what is left when wheat dough is rinsed of its starch. What remains is almost pure gluten protein. It is then cooked in a broth. The Belgian catalogue notes a soy-sauce-based broth, so a seitan product can contain soy as well as wheat.
• Tofu is the softest and most neutral. According to a Swiss plant-based guide, firm tofu suits curries, stir-fries and quick pan-frying. Silken tofu suits creamy sauces, quiche fillings and chocolate mousse.

Tempeh vs seitan: nutrition per 100 g

Here is the comparison from the guide based on the French Ciqual food composition table, with tofu added because most readers weigh all three:

What the table says:

• Protein: seitan leads, tempeh follows, and tofu is third.
• Fiber: tempeh wins by a wide margin. Seitan and tofu are low.
• Salt: seitan carries the most, so taste before you add soy sauce or stock.
• Calcium: plain tofu stands out here in the comparison.

Why your package may say something different

These are reference values, not a promise about every product. A 2026 comparison reports roughly 158 kcal and 31.6 g protein per 100 g for seitan, 144 kcal and 17.3 g for firm tofu, and 192 kcal and 20.3 g for tempeh. The ranking for protein is the same, but the seitan figure is much higher than in the first table.

Recipes, water content, added oil and brand all move the numbers. Use the nutrition panel on the package you actually buy.

Protein quality

Soy-based tofu and tempeh are complete plant proteins. Wheat gluten in seitan is relatively low in lysine, according to the same source. The fix is simple: eat it within a varied diet that includes legumes or soy. A seitan stew with white beans, or seitan beside a tempeh side, does the job.

Taste, texture and how to cook each one

Tempeh

Tempeh tastes nutty and a little earthy. It stays firm during cooking, which is why the Belgian catalogue recommends it for stir-fries, poke bowls and toppings. Practical ways to use it:

• Slice it thin and pan-fry it until the edges brown.
• Cube it for a grain bowl.
• Crumble it into a wrap filling.
• Marinate it in soy sauce, garlic and a little acid first. Its flavor is strong enough to need a bold marinade, but it takes one well.

Seitan

Seitan is neutral and savory, and it takes on whatever it is cooked in. Its texture is the closest of the three to meat. The same catalogue points to stews, lasagna and minced-meat dishes. Practical ways to use it:

• Simmer it in a ragù.
• Shred it for a wrap.
• Slice it for a stir-fry.
• Season it well, because it is bland on its own and carries the most salt of the three.

Tofu

Tofu tastes of very little, and that is its strength. Press firm tofu before frying. Blend silken tofu into sauces and desserts.

A quick chooser

Allergens and diets: the part that is not optional

EU rules require 14 allergens to be declared when they are used as ingredients. The EU guidance names cereals containing gluten, soybeans, peanuts, tree nuts and sesame among them. For these foods that means:

• Tempeh and tofu contain soy. If you have a soy allergy, avoid them.
• Seitan contains wheat gluten. It is unsuitable for people with coeliac disease or anyone eating gluten-free.
• The finished dish is what counts. Sauces and seasonings can bring in other allergens. A plain tempeh block and a tempeh dish in teriyaki glaze are two different things for an allergy.

If you have coeliac disease, a diagnosed allergy or an intolerance, ask your doctor or dietitian before you change your diet. When you order, tell the kitchen about your allergy and ask for the allergen information for the specific dish. If gluten-free matters to you, our guide to ordering vegan gluten-free in Brugge covers it.

How much should you eat?

Belgian public-health guidance from Gezond Leven says adults should eat legumes several times a week. It lists tofu, tempeh and seitan among the plant-based alternatives. It presents moving toward half of the week’s meals being plant-based as a practical direction.

You do not need to pick a winner. Rotating tempeh, seitan and tofu with beans, lentils and chickpeas gives variety in texture, fiber and amino acids. Our guide to building a balanced bowl in Belgium shows how to pair a protein with a base. For ready-made ideas, see our high-protein vegan lunch combos.

Tahini vs peanut butter: a short answer

Many readers who ask about plant proteins also ask about plant spreads, since both end up in the same sauces and bowls.

Tahini is ground sesame paste. One nutrition comparison gives these figures per tablespoon:

In short:

• Nutrition: they are very close. Peanut butter gives a bit more protein per spoon. Tahini gives a bit fewer calories.
• Taste: tahini is earthy and slightly bitter, which suits dressings, hummus and savory sauces. Peanut butter is sweeter and rounder, so it suits satay-style sauces.
• Almond butter: the Cleveland Clinic says it typically gives about 3 g more monounsaturated fat per serving than peanut butter. It also provides about 60 mg calcium per tablespoon. It recommends a single-ingredient roasted-almond product.
• Allergies: tahini is sesame, peanut butter is peanut and almond butter is almond. Each is a declared allergen under EU rules, so never swap one for another if someone has an allergy.

A tahini sauce is a good partner for tempeh or seitan on a bowl. Our guide to light bowl sauces ready in 2 to 5 minutes gives ideas for texture and protein.

Putting it on a plate

Four combinations that work, whichever protein you choose:

1. Tempeh bowl: pan-fried tempeh, a grain, raw vegetables and a spoon of tahini dressing.
2. Seitan wrap: shredded seitan, crisp salad, a sauce and a wrap that holds. See our vegan protein wrap fillings.
3. Tofu and legumes: firm tofu with lentils or chickpeas in a salad. More in our guide to legumes in salads.
4. Mixed plate: a little of each protein, so you get the fiber of tempeh and the chew of seitan in one meal.

If you would rather not cook, our plant-based menu ideas for delivery show what a plant-based order can look like.

The sweet finish: the Red Velvet Heart Waffle

Protein is only half of a good meal. The other half is something you look forward to. At Wild Foodz by Hotel Entree, our seasonal Red Velvet Heart Waffle is the treat we feature for Valentine’s Day. It is a heart-shaped waffle with a deep red color, made to look as good as it tastes.

People visiting Bruges often ask where to eat waffles. Our answer is a waffle that is also a conversation piece. It is easy to share and easy to photograph. You can enjoy it after a bowl or a wrap, or take it to your hotel room.

The Red Velvet Heart Waffle is a seasonal item, so check our site for current availability before you plan around it. For more about it, read our guides to meat-free Bruges takeaway and the Red Velvet Waffle and Bruges seasonal specialties. If you want to know how waffles travel, see our guide to waffles that survive 20 to 30 minutes of delivery.

Our view on plant protein and waffles

We prepare fresh bowls, salads, wraps and drinks every day, and our menu leans on colorful, plant-forward food. Our experience is that people eat better when the meal looks good and is easy to order, not when it is a lecture on grams of protein.

So our advice is simple. Choose the protein that suits your body and your taste. Add vegetables, seeds and a sauce you like. Then finish with something that makes the meal feel like an occasion. For us, that is the Red Velvet Heart Waffle: a seasonal, shareable, photo-ready dessert that fits a meat-free day in Bruges.

We designed our food to be easy to enjoy at your hotel, at home or on the move, with takeaway and delivery within a 20-mile radius, so a good meal does not depend on finding a table.

Mawghan

Order fresh in Bruges

We prepare fresh bowls, salads, wraps and specialty drinks daily, with plenty of vegan options featuring superfoods and seeds like acai. You can order for takeaway, or have it delivered through Deliveroo, UberEats or Takeaway.com. We also deliver ourselves within a 20-mile radius.

See what is on the menu and place an order at Wild Foodz by Hotel Entree. Planning a trip? Our guide to eating vegan while traveling in Belgium shows how it fits a visit, and the role of food delivery in tourism explains why delivery helps when you are on the go.

FAQ

Is tempeh healthier than seitan?

Neither is better for everyone. Tempeh has far more fiber (6.2 g vs 0.9 g per 100 g in the Ciqual-based comparison) and is a complete plant protein. Seitan has more protein per 100 g and fewer calories, but more salt and less lysine. Choose by your diet, your allergies and the recipe, and check the package label.

Which has more protein, tempeh or seitan?

Seitan, in both comparisons cited above. One gives 20.6 g per 100 g for seitan against 17.6 g for tempeh. Another gives 31.6 g against 20.3 g. Brands vary, so read the nutrition panel.

Is seitan the same as tofu?

No. Tofu is made from soy milk, while seitan is made from wheat gluten. Tofu is soft and mild and contains soy. Seitan is chewy and meat-like and contains gluten.

Can I eat tempeh or seitan with a food allergy?

Only if the allergen is not in the product. Tempeh contains soy, and seitan contains wheat gluten and may be cooked in a soy-based broth. The finished recipe counts, because sauces can add other allergens. If you have a diagnosed allergy or coeliac disease, ask your doctor or dietitian, and ask the kitchen for dish-specific allergen information.

What is the difference between tahini and peanut butter?

Tahini is made from sesame, and peanut butter from peanuts. Per tablespoon they are close in fat and calories, with peanut butter slightly higher in protein. Tahini tastes earthier, and peanut butter is sweeter. Neither can stand in for the other when someone has a sesame or peanut allergy.

Sources

• Tofu, tempeh or seitan: which substitute for which dish?
• Catalogus FFF ENG (De Hobbit product catalogue)
• Seitan vs. tofu vs. tempeh: protein and calories
• Peulvruchten, Gezond Leven
• EU guidance on allergen information (Regulation 1169/2011)
• Is Tahini Healthy? Nutrition, Calories and Benefits
• Guide to the Best Nut Butters and Spreads, Cleveland Clinic

Recommended

• 25g Plant Protein Bowl: Cook Fast or Order from Wild Foodz
• Vegan Protein Wrap: Fillings, Protein Numbers, Red Velvet Finish
• High Protein Vegan Lunches: Two 25g Meal Prep Combos
• Plant-Protein Salads: How to Build One That Keeps You Full