Roasted soy nuts are a ready-made protein ingredient. Each 1 oz serving of Standing Tall roasted soy nuts adds 12g of plant protein, and they need no cooking. Toss them into a mix, crush them over a bowl, or blend them into a spread.
Here are 10 easy high-protein snack recipes built around roasted soy nuts. Most take 10 minutes or less.
Before you start
- Pick your flavor. Sea Salt works in sweet and savory recipes. Chili Lime brings heat and tang. Salt & Pepper suits salads and savory bowls.
- Crush them easily. Put soy nuts in a zip-top bag and roll over it with a rolling pin or a can.
- Add them last. Soy nuts stay crunchiest when added right before eating.
Snack mixes
1. Sweet and salty trail mix
You need: 1 cup Sea Salt soy nuts, 1/2 cup pumpkin seeds, 1/2 cup dried cherries, 1/4 cup dark chocolate chips.
Do this: Stir everything together. Portion into 1/4-cup bags for the week.
2. Chili lime snack mix
You need: 1 cup Chili Lime soy nuts, 3 cups popped popcorn, 1/2 cup pumpkin seeds, zest of 1 lime.
Do this: Toss the popcorn, soy nuts and seeds in a big bowl. Grate the lime zest over the top and toss again.
Bites and clusters
3. No-bake soy nut energy bites
You need: 1 cup rolled oats, 1/2 cup peanut butter, 1/3 cup maple syrup or honey, 1/2 cup crushed Sea Salt soy nuts, 1/4 cup mini chocolate chips.
Do this: Stir everything together. Chill for 30 minutes. Roll into about 14 balls. Keep in the fridge for up to a week. Use oats labeled gluten free if you need them to be.
4. Dark chocolate soy nut clusters
You need: 4 oz dark chocolate, 1 cup Sea Salt soy nuts, flaky salt.
Do this: Melt the chocolate in the microwave in 30-second bursts, stirring each time. Stir in the soy nuts. Drop spoonfuls onto parchment paper. Sprinkle with flaky salt. Chill for 20 minutes until set.
Bowls
5. Greek yogurt crunch bowl
You need: 3/4 cup plain Greek yogurt, a handful of berries, 2 tbsp Sea Salt soy nuts, a drizzle of maple syrup or honey.
Do this: Top the yogurt with berries. Add the soy nuts and drizzle just before eating.
6. Savory cottage cheese bowl
You need: 1/2 cup cottage cheese, cherry tomatoes, diced cucumber, everything bagel seasoning, 2 tbsp Salt & Pepper soy nuts.
Do this: Top the cottage cheese with the vegetables and seasoning. Finish with the soy nuts.
Toasts and toppers
7. Crunchy avocado toast
You need: 1 slice whole-grain toast, 1/2 avocado, a squeeze of lime, 2 tbsp crushed Chili Lime soy nuts.
Do this: Mash the avocado onto the toast with the lime juice and a pinch of salt. Sprinkle the crushed soy nuts over the top.
8. Soy nut salad croutons
You need: Your favorite salad and 1/4 cup Salt & Pepper or Sea Salt soy nuts.
Do this: Skip the bread croutons. Add the soy nuts right before serving for crunch and protein.
Spreads
9. Homemade soy nut butter
You need: 2 cups Sea Salt soy nuts, 2 to 4 tbsp neutral oil, 1 to 2 tsp maple syrup (optional).
Do this: Blend the soy nuts in a food processor for 2 minutes, scraping the sides. Add oil a tablespoon at a time and keep blending for 5 to 8 minutes, until smooth. Add maple syrup if you like it sweeter. Store in a jar in the fridge for up to 2 weeks.
10. Apple nachos
You need: 1 sliced apple, 2 tbsp soy nut butter or peanut butter, 2 tbsp crushed Sea Salt soy nuts, a pinch of cinnamon.
Do this: Fan the apple slices on a plate. Warm the nut butter for 10 seconds and drizzle it over. Top with crushed soy nuts and cinnamon.
Want to start from scratch?
You can roast your own soy nuts from dried soybeans. It takes an overnight soak and about an hour in the oven. Here is how to cook soybeans and roast your own soy nuts.
Frequently asked questions
How much protein do soy nuts add to a recipe?
Each 1 oz serving of Standing Tall roasted soy nuts has 12g of plant protein. That is about 1/4 cup.
Can you cook with soy nuts?
Yes. Use them whole in mixes, crushed as a topping, or blended into a spread. They stay crunchiest when added at the end.
Do soy nuts get soggy?
They soften in wet foods over time. Add them to yogurt, salads and bowls right before you eat.
Are soy nuts actually nuts?
No. Soy nuts are roasted soybeans, which are legumes. They contain soy, so skip them if you have a soy allergy.
Is soy nut butter the same as peanut butter?
It is made the same way, from soybeans instead of peanuts. It tastes nutty and works anywhere you would use peanut butter.
The bottom line
Roasted soy nuts turn everyday snacks into high-protein snacks with almost no work. Keep a bag in the pantry and add a handful to mixes, bowls, toast and salads.
Keep reading
15 High-Protein Snacks, With the Grams Side by Side
15 High-Protein, Low-Carb Snacks, With the Carbs Counted
How to Cook Soybeans (and Roast Your Own Soy Nuts)
