Soy curls are a great meat alternative for vegan and vegetarian recipes. They are loaded with protein and so easy to prepare. Here are 20 of the best soy curl recipes.
Why I Love Soy Curls
- Easy to prepare and versatile
- One of the healthiest meat alternatives
- They have a long shelf life so they’re a great pantry staple
- Gluten-free
- Great source of protein and fiber
What Are Soy Curls Made Out Of?
Soy curls are dehydrated non-GMO, whole soybeans, grown without chemical pesticides. They are slowly cooked until they’re soft, broken into strands, then slowly dried at a low temperature until they are dehydrated and packaged.
That’s it! Just transformed soybeans. They’re high in fiber and contain 10 grams of protein in just 1 serving.
Are Soy Curls Healthy?
Yes! Soy Curls are made from non-GMO, whole soybeans without chemical pesticides, preservatives, or additives. They’re also a great source of protein, fiber, iron, and potassium.
What Do Soy Curls Taste Like?
By themselves, nothing really. They’re pretty bland but that’s good because you can make them into anything you want with the right spices and marinades.
Like tofu – soy curls will soak up flavor like little sponges. And, preparing them could not be easier.
Once they’re hydrated they have the consistency and texture of chicken strips. You can make killer vegan versions of pepper steak, BBQ pork, fajitas, and bulgogi.
How To Cook Soy Curls
It couldn’t be any easier. You soak the soy curls in warm water for 10 minutes, drain them, squeeze out the excess water, sprinkle with your favorite seasoning to taste, and cook in a non-stick skillet over medium-high heat.
You can also bake and air fry them as well.
They are great for adding flavor and texture to salads, stews, stir fry dishes, pasta, and big beds of rice.
The Best Vegan Soy Curls Recipes
In this roundup, I’ve put together what I believe to be the 20 best vegan soy curl recipes from around the web. No one will ever guess that these meat-free, dairy-free soy curl recipes are made with soy protein, nor that they’re cholesterol-free and healthy, too.
You should have no problem finding something that will make everyone happy including, and especially, non-vegans.
Ready? Let’s do it!
Vegan Bulgogi (Korean BBQ Beef)
Spicy, sweet, and savory Vegan Bulgogi (Korean BBQ Beef) made with soy curls. This meatless version of a traditional Korean beef dish is so easy to make and just as tasty as the real thing. Oil-free and easily made gluten-free.
Sprinkle with some chopped green onions and sesame seeds and you got better than takeout.
Southern Fried Vegan Air Fryer Soy Curls
This will be your new favorite quickie dinner – Vegan Southern Style Air Fryer Soy Curls! This recipe is easy, convenient, full of flavor, crunch, and fun to eat as well.
They’re like vegan popcorn chicken, plus are oil-free, and gluten-free, and you can change up the seasoning and even add in some hot sauce, to suit your mood.
The Best Vegan Taco Meat
Protein-rich soy curls and walnuts combine to create an exceptionally meaty and satisfying alternative to beef.
This soy curl taco meat is perfect for tacos and burritos and for topping salads and grain bowls. Be sure and follow the oil-free options. There are also gluten-free and nut-free options.
Vegan Orange Chicken [GF + Oil-Free]
Bursting with fresh flavor, and incredibly simple to prepare, this vegan orange chicken will have your taste buds doing a happy dance! It’s protein-packed, pairs perfectly with noodles or rice, and it’s wonderfully wholesome and delicious.
Vegan Buffalo Chicken Dip
This Vegan Buffalo Chicken Dip is absolutely incredible! Rich, creamy, delicious, & healthy. Perfect for holidays, game days, family gatherings, or any other day that ends in “y.” Vegan, gluten-free, oil-free, & packed with protein.
Vegan Hamburger Helper with Soy Curls
Ground soy curls, cheese sauce, and macaroni make this the best vegan hamburger helper you’ll ever try! It’s a one pot (or pan) dish that’s hearty, comforting and filled with fabulous flavour! Your entire family will thank you for this one!
Cheesy Vegan Grits Bowl With BBQ Soy Curls And Kale
This Vegan Grits Bowl with BBQ Soy Curls and Kale is the definition of comfort food. A delicious and healthy plant-based breakfast bowl featuring creamy cheesy grits, hearty bbq soy curls, and greens. A truly satisfying way to start the day.
Slow Cooker Vegan Chicken and Rice
This super easy slow cooker vegan chicken and rice is classic comfort food made meatless with soy curls! It’s one of our absolute favorite healthy vegetarian crockpot recipes with rice, perfect for busy workweek meals or a meal prep session.
This hearty plant-based and gluten-free dinner recipe is also kid-friendly and easily made oil-free.
Vegan Shawarma With Soy Curls
Grab a napkin, because things are about to get messy! Made with soy curls, loaded with vegetables, and drizzled with sauce, Vegan Shawarma is lunchtime perfection.
If you love Indian flavors you are going to love this recipe. And, omit the oil to make this WFPB compliant.
Best Vegan BBQ Sandwich
The Best Vegan BBQ Sandwich is right here! It’s made with Butler Soy Curls & my Easy Homemade BBQ Sauce. Ready in 20 minutes, a great source of protein & fiber, and an awesome game day food.
Spicy Thai Soup With Soy Curls
Inspired by Tom Yum hot and sour Thai Soup, this simplified vegan version uses easy-to-find ingredients and includes soy curls for meatiness and extra staying power (substitute tofu if you like).
Made with ginger, garlic, lemongrass, mushrooms, and red curry paste, this spicy Thai soup is perfect when you crave your favorite Thai restaurant flavors at home.
Spicy Vegan Fried “Chicken” Soy Curls
Make this crispy vegan fried chicken in your air fryer or oven using soy curls and no added oil. Serve with barbecue sauce or turn them into delicious vegan Buffalo wings.
Soy Curls Fajitas
Whether you’re brand new to cooking with soy curls or you’re a seasoned pro, I know that you’re going to love these flavorful Soy Curls Fajitas! They come together just like traditional fajitas, very quickly, but with soy curls instead of chicken or steak.
NOTE: Omit the oil and use veggie broth or water to sauté.
Saucy Vegan Sesame “Chicken”
This Vegan Sesame Chicken is saucy, sticky, and perfectly sweet. A delicious gluten-free + plant-based take on the classic Honey Sesame Chicken.
Vegan Chicken Salad
Soy curls make the best substitute for chicken in this delicious, high-protein salad. The perfect addition to sandwiches or topping for salads.
Replace the vegan mayo with my Creamy Cashew Mayo to make this WFPB.
Vegetable “Chicken” Noodle Soup
Vegetable “Chicken” Noodle Soup is super satisfying and a recipe you should definitely have in your arsenal of delicious plant-based recipes!
The onlu change I made to this recipe was subbing out the Better Than Boullion for my DIY Vegetable Bouillon to elimiate the oil and salt.
Buffalo Soy Curls Salad
This Buffalo Chicken salad is delicious, easy to make and filled with plant-based goodness! The soy curls, which can be air fried, pan fried or baked, are tossed in a simple buffalo sauce. The salad combines lettuce, carrots, celery, onion, and avocado and is topped with a creamy vegan ranch dressing.
Vegan Pepper Steak With Onions
Vegan Pepper Steak With Onions made with Butler soy curls, sliced bell pepper, and savory onions cooked in a delicious Asian inspired brown sauce. Serve over rice for one of the easiest, most delicious, healthy, and unforgettable meals.
Chik’n Salad with Soy Curls
Summer would not be summer without picnics. Mix up this delicious vegan chik’n salad recipe from Plant Pure Nation and head to an evening outdoor summer concert, long afternoon of hiking or biking, or just hanging with friends on a Sunday afternoon.
Do soy curls need to be refrigerated?
Soy Curls™ are an all natural product and do not contain any preservatives or additives. So, to keep them fresh it’s best to keep them refrigerated or in the freezer.
Where do I buy them?
Unfortunately, soy curls are not widely available at most grocery stores. You can usually find them at your local health food store or other specialty stores.
You can also order them from Amazon or directly from Butler Foods. We usually buy the 12 pound box…I’m not joking!
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Butler Soy Curls Nutrition Information
Butler Soy Curls are an all-natural alternative to meat that is heart-healthy, delicious, and easy to use. Soy curls are made from just one ingredient, whole, non-GMO soybeans.
- Total Time: 10 minutes
- Yield: 1 serving
Ingredients
- Textured whole soybeans
Instructions
Equipment
Buy Now →
- Prep Time: 10 mins.
- Category: How To
- Cuisine: Vegan
- Diet: Vegan
Nutrition
- Serving Size: ¾ cup dry
- Calories: 100
- Sugar: 1
- Sodium: 0
- Fat: 4.5
- Carbohydrates: 5
- Fiber: 3
- Protein: 10
Keywords: vegan soy curl recipes, Butler soy curls, vegan meat alternatives, plant-based protein
If I had freezer space, I’d order the 12-lb box, too. The price including shipping at the Butler website is a lot cheaper than the price at Amazon for a 6-bag box. Do the math and save a few dollars!
I add soy curls to oatmeal for the nutrients and texture. Also to a big stir fry with tons of broth, put the extra broth to work by softening the soy curls that I throw in at the last minute.
★★★★★
I love this collection of recipes and will be making many of them soon. I’ve already fallen in love with the BBQ and Bulgogi; can’t wait to try the others.
I, too, adore soy curls and have used them in a variety of recipes over the years. The one thing I can’t figure out, though, is how to keep them from turning into soggy, squishy globs reminiscent of chicken fat when included in soups or saucy meals.
Is this simply the nature of the (non)beast? Or am I doing something wrong? I rehydrate them and squeeze the heck out of them before adding to the recipe (and I always follow a recipe to the letter the first time I make it), but guaranteed–if it’s a “wet” meal, those things turn into blobulous globs of grossness that I just can’t eat.
Any thoughts? Or is this what everyone experiences with soy curls (and don’t dislike the squish as I do)?
★★★★★
Hi, Holly! I’m so glad you enjoyed the recipes. Concerning your question about soggy soy curls, add them to the dish right before serving instead of letting them sit for a long period of time.
We love Soy Curls and also buy them by the 12 lb box. I sort by size and put in Ziplock bags in the freezer. Works great to grab just the right size for your recipes.
Thanks Shane for all the recipes!
★★★★★