⏱ 20 min total

Seitan Skillet with Peppers and Onions

Name: Seitan Skillet with Peppers and Onions
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: ½ large Onion; ½ medium Red bell pepper; 4 oz Seitan; ½ tbsp Ketchup; ½ tbsp Tamari soy sauce; ¼ tsp, ground Cumin seed; ¼ tsp Garlic powder; ½ tsp Apple cider vinegar; 1 tbsp Olive oil

Per 1 serving · 282 g · 9 ingredients

Calories

338

17%
of a 2,000 cal day

Protein
29g
34% of calories
Carbs
19g
22% of calories
Fat
17g
44% of calories

Portion

✓ Protein-dense
✓ Cholesterol free

At a glance

One serving of Seitan Skillet with Peppers and Onions (282 g) has 338 calories, with 29 g of protein, 19 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (59% DV), Vitamin C (92% DV) and Vitamin E (20% DV). Keep an eye on sodium, which provides 43% of the daily value.

Per 100 g

120cal

low energy density

Protein per 100 cal

8.7g

Net carbs

15g

carbs minus fiber

Fiber

5.9 g sugar

High in

20%+ of the daily value

Protein59%
Vitamin C92%
Vitamin E20%
Vitamin B622%
Iron27%

Good source of

10–19% of the daily value

Dietary fiber14%
Vitamin A11%
Vitamin K10%
Folate (B9)11%
Manganese10%

Watch

20%+ of the daily value

Sodium43%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min

1
Heat half of the olive oil in a skillet on medium heat. Add the sliced onion, cook for a few minutes until it begins to soften.
2
Add the sliced bell pepper to the skillet and cook for another 5 minutes.
3
While the onions and pepper cook, make the sauce in a small bowl. Combine the ketchup, soy sauce, cumin, garlic powder, the remaining olive oil, and apple cider vinegar. Whisk together and set aside.
4
After the bell pepper has cooked for 5 minutes, add the seitan strips to the skillet. Add the sauce, and stir so that the seitan, onions, and peppers are well combined.
5
Cook the seitan for 5 minutes, stirring occasionally, then the dish is ready to serve.

Vitamins & minerals

Amounts for 1 serving (282 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	97 μg	11%
Vitamin C	83 mg	92%
Vitamin D	0 μg	0%
Vitamin E	3 mg	20%
Vitamin K	12 μg	10%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.1 mg	7%
Niacin	1 mg	7%
Vitamin B6	0.3 mg	22%
Folate (B9)	44 μg	11%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	6%
Choline	13 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	58 mg	6%
Iron	2 mg	27%
Potassium	307 mg	7%
Magnesium	23 mg	6%
Phosphorus	59 mg	8%
Zinc	0.4 mg	4%
Copper	0 mg	3%
Manganese	0.2 mg	10%
Selenium	1 μg	1%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	12 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 g	—
Beta carotene	973 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	3 g	—
Galactose	0 g	—
Glucose	6 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.1 g	—
Lycopene	1,253 μg	—
Lysine	0.1 g	—
Maltose	0.1 g	—
Methionine	0 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.1 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 338 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

64min
Walking (3.5 mph)
41min
Cycling (moderate)
28min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Seitan Skillet with Peppers and Onions?

One serving of Seitan Skillet with Peppers and Onions (1 serving) has 338 calories, which works out to 120 calories per 100 g. That is about 17% of a 2,000-calorie day.

Are Seitan Skillet with Peppers and Onions high in protein?

Yes. It has 29 g of protein per serving, and 34% of its calories come from protein (8.7 g of protein per 100 calories).

Are Seitan Skillet with Peppers and Onions keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Seitan Skillet with Peppers and Onions?

997 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Seitan Skillet with Peppers and Onions?

5.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (282 g)

Calories338

% Daily Value*

Total fat 17g	21%
Saturated fat 1.9g	10%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 997mg	43%
Total carbohydrate 19g	7%
Dietary fiber 4g	14%
Total sugars 5.9g
Protein 29g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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