5 Easy Ways to Use Soy Curls
Why This Plant-Based Protein Is Worth Trying
If you're looking for an easy way to add more plant-based protein to your meals, soy curls are one of my favorite ingredients to keep on hand.
They're chewy, versatile, easy to season, and can be used in everything from sandwiches and soups to tacos, stir-fries, bowls, and salads.
But what I especially like about soy curls is how simple they are.
Unlike many meat alternatives with long ingredient lists, Butler Soy Curls are made with one
ingredient: whole non-GMO soybeans. The whole soybeans are cooked and dried to create their unique texture. There are no preservatives or additives added to the soy curls themselves.
That makes them a convenient, minimally processed plant-based protein that can fit beautifully into a whole-food-focused diet.
Why Use Soy Curls?
Soy curls are especially useful when you're trying to eat more plant-based foods but still want something with a satisfying, hearty texture.
Because they're made from the whole soybean, they retain protein and fiber naturally found in soybeans.
They're also:
Plant-based
High in protein
A source of fiber
Made from whole soybeans
Gluten-free
Cholesterol-free
Naturally sodium-free before seasonings or sauces are added
Easy to store
Extremely versatile
They're also a great blank canvas. Soy curls don't have a strong flavor on their own, which means they absorb the flavors of whatever sauce, broth, marinade, or seasoning you cook them with.
How to Prepare Soy Curls
Most soy curl recipes start with one simple step: rehydrating them.
Place the dry soy curls in a bowl and cover them with warm water.
Allow them to soak for about 8–10 minutes.
Drain the water and gently squeeze out some of the excess moisture.
Now they're ready to season and cook!
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Kylee's Tip
Don't skip squeezing out the extra water.
Removing some of that moisture helps soy curls absorb your seasonings and sauces and also allows them to brown better in a skillet.
For even more flavor, try soaking them in a low-sodium vegetable broth instead of plain water.
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This is one of my favorite ways to introduce someone to soy curls.
The soy curls are cooked until slightly browned and then coated in barbecue sauce for a simple, flavorful sandwich.
I already have the complete recipe here on Kylee's Kitchen:
Serve it with roasted potatoes, a fresh salad, corn, or your favorite vegetables for an easy plant-based dinner.
Soy curls also work surprisingly well in soup.
Their texture makes them an easy replacement for chicken while adding plant-based protein to a comforting bowl of homemade soup.
My Vegan Chicken Noodle Soup combines soy curls with pasta, potatoes, onion, garlic, and a flavorful broth.
This is especially good when you want something warm, simple, and filling.
Yes, soy curls can even work in Brazilian hot dogs!
Traditional Brazilian-style hot dogs are loaded with toppings and served with a rich tomato-based sauce. Instead of using a processed veggie dog, you can chop soy curls into smaller pieces and use them as the protein.
It's a fun way to use soy curls when you want something completely different from the usual stir-fry or sandwich.
4. Easy Teriyaki Soy Curl Bowls
This is one of the easiest ways to turn soy curls into a complete meal.
Ingredients
2 cups dry soy curls
Warm water for soaking
1 tablespoon extra virgin olive oil
3 tablespoons low-sodium soy sauce or tamari
2 tablespoons maple syrup
1 tablespoon rice vinegar
1 teaspoon sesame oil
1 teaspoon fresh grated ginger
2 cloves garlic, minced
1 teaspoon cornstarch
2 tablespoons water
2 cups cooked brown rice
2 cups steamed broccoli
1 cup shredded carrots
Sesame seeds, optional
Directions
Place the soy curls in a bowl and cover with warm water. Soak for 8–10 minutes.
Drain and gently squeeze out the excess water.
Heat the olive oil in a large skillet over medium heat.
Add the soy curls and cook for 5–7 minutes, stirring occasionally, until the edges begin to brown.
In a small bowl, whisk together the soy sauce, maple syrup, rice vinegar, sesame oil, ginger, and garlic.
Pour the sauce over the soy curls.
Mix the cornstarch with 2 tablespoons water and add it to the skillet.
Cook for another 2–3 minutes, stirring frequently, until the sauce thickens and coats the soy curls.
Divide the brown rice, broccoli, and carrots between bowls and top with the teriyaki soy curls.
Sprinkle with sesame seeds if desired.
Nutrition Facts
Servings: 4
Approximate nutrition per serving, including brown rice and vegetables:
Calories: 390Protein: 18 gCarbohydrates: 58 gFiber: 8 gTotal Fat: 10 gSaturated Fat: 1.5 gSodium: 650 mgCholesterol: 0 mg
Nutrition information is an estimate and will vary depending on brands and exact portions used.
5. Crispy Soy Curl Tacos
Soy curls are also perfect for taco night because you can cook them until the edges become slightly crispy.
Ingredients
2 cups dry soy curls
Warm water for soaking
1 tablespoon extra virgin olive oil
1 teaspoon smoked paprika
1 teaspoon cumin
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon oregano
1/2 teaspoon salt
1 tablespoon lime juice
8 small corn tortillas
2 cups shredded cabbage
1 tomato, diced
1 avocado, sliced
Fresh cilantro
Lime wedges
Directions
Cover the soy curls with warm water and soak for 8–10 minutes.
Drain and gently squeeze out as much excess water as possible.
Roughly chop the soy curls into smaller pieces.
Heat olive oil in a skillet over medium-high heat.
Add the soy curls, smoked paprika, cumin, garlic powder, onion powder, oregano, and salt.
Cook for 7–10 minutes, stirring occasionally, until browned and slightly crispy around the edges.
Add the lime juice and toss to combine.
Warm the corn tortillas.
Fill each tortilla with crispy soy curls, shredded cabbage, tomato, avocado, and cilantro.
Serve with fresh lime wedges.
Nutrition Facts
Servings: 4 | 2 tacos per serving
Approximate nutrition per serving:
Calories: 340Protein: 15 gCarbohydrates: 42 gFiber: 10 gTotal Fat: 14 gSaturated Fat: 2 gSodium: 390 mgCholesterol: 0 mg
Nutrition information is an estimate and will vary depending on brands and exact portions used.
Tips for Making the Best Soy Curls
1. Don't oversoak them
About 8–10 minutes in warm water is usually enough. You're rehydrating them, not trying to make them waterlogged.
2. Squeeze out the water
This is one of the biggest tricks to better soy curls. Removing excess water gives them a firmer texture and helps them absorb sauces and seasonings.
3. Brown them before adding sauce
If you're making tacos, sandwiches, bowls, or stir-fries, sauté the soy curls before adding your sauce. You'll get a much better texture.
4. Season generously
Think of soy curls as a blank canvas. Garlic, herbs, smoked paprika, cumin, soy sauce, barbecue sauce, ginger, citrus, and marinades can completely transform them.
5. Keep a bag in your pantry
Because soy curls are sold dried, they're incredibly convenient to have available for quick meals. Once rehydrated, you can turn them into dinner in minutes.
6. Store them properly
Because soy curls contain the natural oils from whole soybeans and don't contain preservatives, follow the package directions for storage. Refrigerating or freezing unopened or leftover dry soy curls can help maintain freshness.
Are Soy Curls Healthy?
Soy curls can be an excellent plant-based protein option, especially if you're trying to rely less on highly formulated meat substitutes.
The distinction is important: soy curls are processed, but processing isn't automatically a bad thing.
Soybeans have simply been transformed into a convenient dried form. The finished soy curls are still made from the whole soybean, rather than an isolated protein combined with a long list of additional ingredients.
That means you're getting a convenient plant-based protein while still consuming the whole soybean.
And because they're so versatile, soy curls can make it easier to build meals around vegetables, whole grains, beans, and other nutrient-dense plant foods.
The Bottom Line
Eating plant-based doesn't have to mean choosing between whole foods and convenience.
Soy curls sit nicely in the middle.
They're convenient enough for a quick weeknight meal but simple enough to fit into a whole-food-focused way of eating.
Use them for BBQ sandwiches one night, toss them into soup the next, turn them into tacos, or add them to a vegetable and whole-grain bowl.
If you've never cooked with soy curls before, start with one of these five ideas. You may be surprised at just how versatile one simple ingredient can be.
Which soy curl recipe would you try first?
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