25+ Vegan Soy Curl Recipes
If you have ever wondered what in the world soy curls are, we are here to help! This amazing meat substitute is great for turning any recipe into a vegan dish that everyone will love. In addition to 25 delicious vegan soy curl recipes, this article answers all your soy curl questions like what they taste like, where to buy them, and creative ways to use them.
If you are looking for an easy versatile meat replacement, there’s no need to look any further because soy curls are the best thing that I have found to use in a wide range of different recipes and most people don’t even realize it’s not meat. We love to make vegan BBQ sandwiches and even meatless stir-fries with them, and that is only the beginning.
Reasons you will love these recipes
- Protein-Packed Goodness: These vegan soy curl recipes are loaded with plant-based protein, making them a satisfying and nutritious choice for any meal.
- Oil-Free and Healthy: Made without added oils, these recipes are perfect for those looking to enjoy flavorful dishes while sticking to a health-conscious lifestyle.
- Versatile and Easy to Cook: Soy curls soak up flavors beautifully, making them ideal for everything from stir-fries to BBQ sandwiches.
What are soy curls?
Soy curls are made from only one ingredient–non-GMO soybeans. There is nothing else added to them during processing–no salt or preservatives–and nothing is taken away from the whole bean. This is a world of difference from most soy-based meat replacers that are manufactured by isolating different parts of the bean and incorporating lots of additives.
They can be used in a wide variety of recipes to replace meat in stir-fries, vegan bbq sandwiches, soups, meat-free casseroles like this mock chicken casserole, and just about anything else you can think of.
What do they taste like?
Right from the package, soy curls are flavorless even when rehydrated in water. They need to be seasoned right from the start, and I have some very important tips on the best ways to do that.
Even though the package says they should be rehydrated in warm water, there is a much better way to do that which infuses a tremendous amount of flavor right from the beginning that I will share below.
Are soy curls healthy?
Yes, soy curls are just non-GMO soybeans that have been slowly cooked and textured to resemble chicken. They are then shaped into strands and dehydrated which makes them able to be stored for long periods of time.
Nutrition in soy curls:
One serving of soy curls is approximately 1.5 cups rehydrated (3/4 cup dry) and contains the following nutrients.
- 120 calories
- 5 grams fat
- 11 grams protein
- 6 grams fiber
- 8 grams carbohydrate
- 1 gram sugar
Soy curls are different from TVP
Soy curls are not the same as TVP (textured vegetable protein). They may seem similar at first because they are both made with soybeans and dehydrated, but that is where the similarities end.
TVP is derived during the process of making soybean oil. Once the oil is extracted from the soybean, it leaves a soybean paste which is then shaped into nuggets, strips, and flakes to make TVP products. Now doesn’t that sound delicious and healthy? No, thank you!
On the contrary, soy curls are made from whole soybeans, ensuring they retain all the fiber, protein, and nutrients naturally found in the bean. They are considered a whole food and don’t contain any preservatives or additives.
How to rehydrate soy curls
Add your soy curls to a large bowl. Don’t use a smaller bowl because they are going to expand during the rehydration process. Cover them completely with warm broth and allow them to soak for 10-15 minutes. Longer is fine too.
While the packaging suggests rehydrating soy curls in warm water, that is a sure way to disappoint. I speak from experience because the first time I used them back in 2016, I followed the package instructions and was not impressed at all. They were so bland!
I have learned over time that a much better way to rehydrate them is in warm vegetable broth. I even add a splash of soy sauce to the broth for more flavor. You will need to do this even if you plan to marinate them for a recipe. Believe me, you don’t want to skip this part, no matter how they will be used.
Tips and suggestions
There are a few things that are important to note when preparing and using soy curls.
- Warm liquid– Always rehydrate in warm or hot–not cold–liquid. This helps to penetrate the soy curls faster.
- Broth– Use vegetable broth to rehydrate instead of water. Adding a splash of soy sauce to the broth is great for infusing flavor too.
- Rehydrate– Don’t skip the rehydration process even if you plan to marinate them for a recipe.
- Squeeze– Once they are rehydrated, squeeze out the excess broth so the soy curls will be able to soak up more flavor from any seasonings or marinade you might be using.
- Marinate– Marinating in BBQ sauce, Asian oil-free sauce, or other sauces before adding to a recipe is a great idea. We have an excellent oil-free BBQ sauce you might want to try.
Marinade sauces to pair with soy curls
Ways to use soy curls
Once rehydrated, soy curls have a texture very similar to chicken, and they soak up flavors of seasonings and sauces very well. This makes them a great option for use as a meat replacer in a lot of different recipes.
They can be used in casseroles like mock chicken casserole, in soups and stews, and even in sandwiches and wraps. Stir-fry them, bake them, air-fry them, and anything else you can think of.
Meatless soy curl recipes
The recipes below are some of the best and most creative soy curl recipes I’ve seen. They are vegan and easy to make.
If you are feeding the family or a crowd of different types of eaters, I highly recommend trying some of these recipes because no one will ever realize they aren’t eating meat!
For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!
Frequently Asked Questions
Yes, soy curls are naturally gluten-free since they contain only soybeans. This makes them a great option for those following a gluten-free diet. Just make sure any seasonings or sauces you use are also gluten-free.
I have found that the best way to buy soy curls is online. They can be purchased on Amazon or through Butler, the company that makes them. They can also be found in some co-ops and grocery stores, but it’s a little tricky to find them locally.
Dehydrated soy curls will keep in their original packaging for up to 6 months in your pantry. The package says, “Store in a cool, dry, place. Keeps best refrigerated or frozen.” There is a “best if used by” date on every package, so be sure to check. After they are rehydrated, they can be kept in an airtight container in the refrigerator for up to 5 days. They also freeze and reheat well.
25+ Soy Curl Recipes
Soy curls serve as an excellent meat substitute in vegan and vegetarian dishes, offering plenty of protein and effortless preparation. Discover 25 outstanding soy curl recipes here.
This amazing vegan BBQ made with soy curls is so delicious and perfect for summertime festivities and the Fourth of July because it delivers a smoky, savory flavor that rivals traditional BBQ, pleasing both vegans and meat-eaters!
Crispy and addictive buffalo soy curls! They’re flavourful, spicy, and have a perfect crunchy texture. Serve them up on game day, date night, or any time you’re craving a spicy snack.
Soy curl taco meat is perfect for tacos and burritos and for topping salads and grain bowls. This recipe is gluten-free with oil-free and nut-free options.
Tender spaghetti with smoky soy curl pancetta and a luscious eggy sauce makes this vegan carbonara the absolute best twist on an Italian classic! Ready in 35 minutes!
The best vegan chicken with broccoli in a homemade garlic ginger sauce. Asian style protein loaded Chick’n, quick and easy to make, gluten free, meaty and perfectly chewy with crispy edges, made with whole food soy curls and an easy umami stir fry sauce. Air fryer method included.
Tender Vegan Chicken strips from soy curls are easy to make and just as good as the real thing! Make them in the air fryer or oven for a healthy snack, lunch, or dinner.
This healthy Mediterranean pita sandwich features soy curls seasoned with lemon, thyme, oregano, and olive oil, plus a quick dairy-free yogurt sauce. These light-yet-hearty plant-based sandwiches are perfect for lunch or dinner, and ready in 30 minutes!
This vegan chicken is made with soy curls which means it’s completely plant-based and gluten-free. It has a tender meaty texture and is the best meat substitute I have found by far. The sweet ginger garlic flavor is perfect for stir-fries and poke bowls!
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.
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. 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.
This creamy and easy Vegan Chicken Salad is made with soy curls, vegan mayo, and seasonings. In 10 minutes, you’ll have a delicious filling for sandwiches or a flavorful side dish you can bring to barbecues.
Lose yourself in the richest and most satisfying sauce when you make this Vegan Bolognese. Delicious San Marzano tomatoes are slowly simmered with red wine, bay leaves and sauteed onions, which results in a dreamy recipe. Finish it off with a bit of freshly made cashew cream and serve it over your favorite pasta for the perfect dinner.
There are so many uses for these smoky, crunchy, vegan bacon bits which are easy to make with only 4 ingredients. I like sprinkling them over baked potatoes, soups, salads, and even pancakes. You might just want to eat them by the handful! Gluten-free, plant-based, and oil-free.
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.
This vegan pot pie is healthy comfort food at its best! A simple vegan gluten-free crust vegan gluten-free crust covers tender and colorful veggies. Sweet potatoes complement the umami-rich mushrooms, seasoned soy curls, and herbs.
Hearty vegan beef and broccoli made using soy curls for a dish that’s better than takeout! It’s flavourful, simple to prepare, and perfectly wholesome.
Seriously the best vegan orange chicken and rice made with soy curls and served with sautéed bok choy. A whole foods plant based, gluten free and oil free recipe that is sure to become a new family favorite.
If you love delicious and easy dinner recipes, you’re going to fawn over this Cabbage Roll Casserole. Layers of softened and seasoned cabbage, intertwined with crushed tomatoes, and savory rice. A vegan’s dream dish that takes little effort and few ingredients.
This vegan ground beef recipe is satisfying, full of umami, and made with healthy, whole-food ingredients. It's rich in protein and fiber and has a meaty texture that even omnivores love! This vegan ground "beef" is also oil-free and easily made without nuts!
Italian Vegan Stuffed Peppers with a hearty homemade filling of meaty, soy curls and all the classic spices of the most delicious Italian sausage. Fawning with flavor due to the fennel, paprika, red wine, parsley, and thyme, these bell peppers are everything. Easy to make, gluten free and crazy delicious!
Air Fryer Soy Curls are a quick and easy snack or main dish. With an Asian-style marinade, they're smoky, savory, chewy, and totally irresistible! Add them to salads and grains, or enjoy air fryer soy curls as a protein-rich snack similar to jerky! This recipe is easily made gluten-free and/or oil-free. Oven instructions included.
Healthy Vegan African Peanut Stew recipe with potatoes, tomatoes and meaty soy curls (no chicken,) spiced with garlic and ginger in a creamy peanut butter, tomato and coconut milk broth. Finish with a fresh hit of lime, salty peanuts and fresh herbs.
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.
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!
Inspired by red lentil dal, this somewhat non-traditional red lentil curry emphasizes convenience and ease, relying on pantry staples and the Instant Pot. Just 5 minutes of prep, then sit back and relax! Comforting and full of flavor, this Instant Pot curry is vegan, gluten-free, and oil-free.
This warm and cozy Mock Chicken Vegan Casserole is loaded with wholesome ingredients and perfect for family dinners, potlucks, and holidays!
I hope you enjoyed exploring this list of vegan soy curl recipes and found some exciting new ideas to try! These easy, versatile meat replacers are perfect for adding flavor and texture to your meals, so get creative and have fun in the kitchen!
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
After rehydrating with vegetable broth, can the broth that’s squeezed out be used for cooking?
I don’t see any reason it couldn’t be saved and used to cook with. Just be sure to keep it in an airtight container and refrigerate.
I was looking for a recipe to make my own soy curls. I don’t want to purchase a processed food item – even if they don’t put anything in it other than soybeans & spices. I make my own tofu, too. Have you ever tried to make these from scratch? I think I would need some type of emulsifier to keep the bean paste together. What do you think?
Sabine- There is only one ingredient in soy curls, and that is soy beans. I’ve never made my own curls but would think you would need some type of equipment to process them yourself.
Okay, I’m impressed! I read this article with much interest, so I ordered some soy curls. They arrived the other day and today I made my first soy curls dish – wraps with arugula, red onions, tomatoes, and taco seasoned soy curls with a dash of tobacco sauce. Wow! They exceeded all my expectations. I had a few leftover that didn’t fit in the wrap. Just like chicken without all the fat and hormones. Delicious! Thank you for introducing me to soy curls. They’re going to be a favorite in all my dishes.
Hi Ken- YAY! I’m thrilled that you took the plunge and gave soy curls a try. Your wraps sound like they were amazing, and I’m so glad that you love the curls so much. ♥