10 Easy & High-Protein Soya Chunks Recipes for Everyday Meals & Fitness

Soya chunks, also called soy meat or meal maker,  are a powerhouse of plant-based protein. Whether you're looking to build muscle, lose weight, or just add more protein to your meals, these little nuggets can do wonders. They're budget-friendly, easy to cook, and soak up flavors like a sponge.

But let's be honest—soya chunks on their own? Not the most exciting. The good news? With the right tricks, they can taste amazing. Here are 10 easy and protein-packed soya chunks recipes to fit into your daily meals.

Why Soya Chunks?

• High Protein: Soya chunks have around 52g of protein per 100g.
• Great for Weight Loss: They keep you full longer and help cut cravings.
• Plant-Based & Versatile: A solid alternative to paneer, tofu, or chicken.
• Budget-Friendly & Quick: Soak, squeeze, and they’re ready to cook!

10 Easy Soya Chunks Recipes

1. Spicy Masala Soya Chunks (For Rice & Rotis)

Think of this as a veg version of chicken curry.

Soya Chunk Curry Masala Recipe by Daxa Parmar

#SF #soyachunk #Cookpadindia Soya Chunk Curry also know as Meal Maker Curry or Nutrela Curry is absolutely easy to make and tastes just like mutton or chicken when made right. Today’s Soya Bean Curry is made in the Instant Pot with pantry staples and tastes out of the world. This curry masala is a h…

CookpadDaxa Parmar

Soya Chunks Masala Dry Recipe by JOOS Food-Health

Soya chunks masala dry is an appetizing dish that is packed with nutrients as well as has an Indian tadka to it. For more such recipes check out : https://goo.gl/E867Gb

CookpadJOOS Food-Health

Tip: Add kasuri methi for that restaurant-style taste.

2. Soya Chunks Pulao (High-Protein One-Pot Meal)

Cook soya chunks with basmati rice, whole spices, and veggies. It’s quick, filling, and works for lunch or meal prep.

Soya chunks veg pulav Recipe by Anjumara Rathod

When you are in short time for making lunch or dinner this is the quickest made pulav and healthy too.

CookpadAnjumara Rathod

Samak Rice And Soya chunk Pulav With Mix Vegetables. (A Healthy Version of Pulav) Recipe by Sangita Vyas

#ga24 #Thailand #SamakRiceAndSoyaChunk My own creation with less spices and more vegetables. It’s kind of healthy and Yummy pulav with a bowl full of homemade curd..

CookpadSangita Vyas

Twist: Swap white rice with brown rice, millets or quinoa for healthier version.

3. Crispy Soya Nuggets (Healthy Snack)

Crunchy outside, soft inside.

Crispy Chrunchy Masala Soya Chunks Recipe by Jibita Khanna

A Nutritious and Healthy snacks. You should make this often for your kids and yourself for the in between hunger pranks and when you want to have something Chatpata. Great as a party snacks / starter too! #proteinrich #snacks #nogarlic #noonion #cookpadindia

CookpadJibita Khanna

Hack: Skip deep frying! Air-fry or shallow-fry soya chunks after marinating them or Bake at 200°C for 15-20 mins.

4. Soya Bhurji (Protein-Packed Breakfast or any meal)

Scramble soaked soya chunks —just like egg bhurji. Great with toast or chapati.

Soya Keema Matar Bhurji Recipe by Vertika Tyagi

Eating healthy is not as difficult as you think. You just have to make the right choice and opt for better food options. Also, always go for homemade over market bought food. I made this soya keema masala which is not only healthy but tasty too. Do try this recipe and lemme know how it was. #traditi…

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Bonus: Add paneer for a double protein punch.

5. Soya Keema (Perfect for Gym-Goers)

Minced soya chunks cooked with ginger-garlic, onions, and garam masala. Tastes just like keema but 100% veg.

Vegetarian soya keema Recipe by Diya Ramnani

#new

CookpadDiya Ramnani

Best Pairing: Stuff into parathas or eat with dosa.

6. Soya Cutlets

Soya chunks and Yellow Moong dal Cutlets Recipe by Dr.Madhumita Mishra

#ga24 Soya and yellow moong daal cutlets have high protein. This recipe is perfect and well known as a weight loss dish. So let’s go for preparing and sharing this amazing and delicious snacks, which can be taken with rice as a side dish.

CookpadDr.Madhumita Mishra

Soya Cheese Cutlet Recipe by ayndrila dutta

#toc4 #partyrecipe Soyabean Cutlet is a fusion recipe that is loved by people of all age groups. This variation of cutlet is a must try appetizer at any party. Soya chunks cutlet is very popular for protein and can be taken as a simple snack and is great for small parties and get togethers.

Cookpadayndrila dutta

Meal Prep Idea: Freeze them and fry fresh when needed.

7. Soya Chunks & Spinach (Iron + Protein Boost)

Soya chunks spinach curry Recipe by Mukti Sahay

#Spoon

CookpadMukti Sahay

Spinach and soya rice Recipe by Priyanjali Joardar

#LeafyGreens A super easy delicious and healthy one pot meal for the days you don’t wish to spend more time in the kitchen yet want to eat tasty and healthy.

CookpadPriyanjali Joardar

Why It’s Great: Best for kids and those needing more iron in their diet.

8. Soya Chunks Biryani (Weekend Special)

Cook soya chunks with biryani masala, yogurt, and layered fragrant rice.

Soya chunks, potato biryani Recipe by Renukabala

#SF

CookpadRenukabala

No Onion No Garlic Biryani : Soya Chunks Biryani Recipe by Ankita Chakraborty

It was our long time plan to try a biriyani recipe without onion and garlic especially for #bhogprasad (edibles offered to God/Goddess during the pujas). We usually go for “moog daler kichudi” for bhog, but this time we thought of trying this “Niramish Biriyani”. Although one can feel the difference…

CookpadAnkita Chakraborty

Game-Changer: Smoke it with a hot charcoal piece for that real biryani feel.

9. Soya Tikka (Grilled Goodness)

Marinate chunks in hung curd, turmeric, and tandoori spices. Grill or air-fry for a high-protein snack.

Grilled soya tikka Recipe by Ruchika Rajvanshi

#tech3

CookpadRuchika Rajvanshi

Pro Tip: Use skewers for that restaurant look.

10. Soya Chunks Salad (Ultimate Meal-Prep Bowl)

Toss boiled soya chunks with veggies and lemon dressing.

High Protein Weight Loss Soya Chunks Salad With Foxnut (Makhana) Dressing Recipe by Alka Bhandari

#ga24 #soyachunks soya chunks salad is packed with protein, fiber, and flavor-perfect for a healthy, guilt-free meal

CookpadAlka Bhandari

Best Part: Just mix and eat!

How to Make Soya Chunks Taste Better

• Soak in hot water for 10 minutes, then squeeze out excess water.
• Marinate with spices, curd, or lemon juice before cooking.
• Pair with bold flavors like garlic, kasuri methi, or tandoori masala.
• Don’t overcook! They absorb flavors best when added towards the end.

Soya Chunks vs. Paneer – Which is Better?

If you want more protein, fewer calories, and zero fat, soya chunks win. But paneer gives you calcium and healthy fats. Mix both in your diet!

Soya chunks are a game-changer if you want a high-protein, vegetarian diet. They’re easy to cook, super versatile, and fit into any meal plan—whether you’re hitting the gym or just want a healthier lifestyle.

Try these recipes and make soya chunks your new kitchen favorite!

Got a unique way to cook them? Share with us!