Simple High-Protein, Low-Carb Soya Chunk Salad Recipe for Healthy Eating

G GOWTHAM
If you’re looking for a light, nutritious, and protein-packed meal, a soya chunk salad is the perfect option. It’s easy to prepare, low in carbs, rich in protein, and ideal for anyone wanting to maintain muscle, lose weight, or boost overall health.

Why Soya Chunks Are Healthy

Soya chunks, made from defatted soy flour, are a nutritional powerhouse:

  • High in Protein: Around 52g per 100g, making them perfect for muscle repair and satiety.
  • Low in Carbs: Suitable for low-carb or keto-inspired diets.
  • Rich in Fiber: Supports digestion and gut health.
  • Contains Isoflavones: Plant compounds that may support heart health and hormonal balance.
Ingredients (Serves 2)

Ingredient

Quantity

Soya chunks

50 g

Boiled sweet corn

2 tbsp

Cucumber

½, diced

Tomatoes

1 small, diced

Bell peppers

½ cup, diced

Carrot

½, grated

Onion

¼, finely chopped

Lettuce or spinach

1 cup, chopped

Olive oil

1 tsp

Lemon juice

1 tsp

Salt

To taste

Black pepper

To taste

Chaat masala (optional)

¼ tsp

Fresh herbs (coriander or parsley)

1 tsp, chopped

Step-by-Step Recipe

Step 1: Prepare Soya Chunks

Boil soya chunks in water for 8–10 minutes until soft.

Drain and rinse with cold water to remove the raw taste.

Squeeze out excess water and optionally sauté with a pinch of salt and pepper for flavor.

Step 2: Chop and Prep Vegetables

  • Dice cucumber, tomatoes, and bell peppers.
  • Grate the carrot and finely chop onion.
  • Wash and roughly chop lettuce or spinach.
Step 3: Mix Salad

In a large bowl, combine soya chunks, vegetables, and lettuce/spinach.

Add sweet corn for extra texture and natural sweetness.

Step 4: Dress the Salad

  • Drizzle olive oil and lemon juice over the salad.
  • Sprinkle salt, black pepper, and optional chaat masala.
  • Toss gently to coat everything evenly.
Step 5: Garnish

  • Add fresh coriander or parsley on top for flavor and freshness.
  • Serve immediately for a crunchy, flavorful salad.
Nutritional Benefits

  • High in Protein: Supports muscle growth and repair.
  • Low in Carbs: Ideal for weight management or low-carb diets.
  • Rich in vitamins & Minerals: From fresh vegetables — vitamin C, vitamin A, potassium, and fiber.
  • Healthy Fats: Olive oil adds heart-healthy monounsaturated fats.
Tips for Maximum Benefits

Add Nuts or Seeds: Sprinkle pumpkin seeds or almonds for extra protein and crunch.

Keep Dressing Light: Use lemon juice or low-fat yogurt instead of creamy dressings.

Make it a Meal: Pair with boiled eggs or grilled chicken for even more protein if not vegetarian.

Prep in Advance: Keep soya chunks boiled and refrigerated for quick salad assembly during the week.

Expert Advice

Nutritionist Dr. priya Sharma explains:
"Soya chunks are an excellent plant-based protein source. Combining them with fresh vegetables makes a nutrient-rich, low-calorie meal that keeps you full for longer while supporting muscle and metabolic health."

Bottom Line

This high-protein, low-carb soya chunk salad is quick, easy, and versatile, making it perfect for:

  • Busy professionals seeking healthy lunches
  • Fitness enthusiasts wanting a protein-rich meal
  • Anyone aiming for weight management or better overall health
With minimal prep time and maximum nutritional benefit, this salad proves that healthy eating can be delicious and satisfying.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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