High Protein Soya Chunks Recipe for Weight Loss (Under 500 Calories)

If you’re looking for a soya chunks recipe for weight loss that is simple, filling, and actually fits into a calorie deficit, this is the only recipe you need. At under 500 calories, it’s perfect for people following a 1500-calorie meal plan and trying to lose fat without feeling deprived.

Soya chunks, also known as soya nuggets, are made from defatted soybeans. During processing, most of the fat and oil are removed, leaving behind a low-calorie, high-protein food that is a game changer for vegetarians. Whether you call them soya chunks, soya nuggets, or soya nutri, they offer an impressive protein-to-calorie ratio. Just one serving provides around 11 grams of protein for only 70 calories.

One of the biggest mistakes people make during weight loss is not eating enough protein. A high-protein diet helps preserve muscle mass while you’re losing fat. If your protein intake is too low, your body may lose muscle along with fat, making it harder to maintain your results in the long run. That’s why recipes for soya chunks are so popular among people focused on fitness and fat loss. They help you increase protein intake while keeping calories under control.

What I like most about this soya bean chunks recipe is that it is practical. It’s not just another recipe with soya nuggets—it’s designed to help you understand portion sizes and make weight loss easier to stick to. I’ve intentionally made this a single-serving recipe so you know exactly how much to eat without constantly weighing your food before every meal.

If you’re new to cooking and wondering how to cook soya bean chunks for weight loss, don’t worry. This recipe is beginner-friendly and uses simple ingredients that are easily available in most kitchens.

If you need more servings, simply multiply all the ingredients accordingly. For example, if you’re cooking for three people, multiply every ingredient by three and you’re good to go. It’s one of the easiest ways to turn a single-serving nutri recipe into a family meal while keeping the nutrition and portion sizes easy to calculate.

Watch the quick 20-second recipe video below before following the detailed instructions.

🌿 Ingredients (For 1 Serving):

• 20g medium-sized soyabean chunks (dry) | CALORIES- 70, Protein – 11g
• 1/2 tsp mustard/cooking oil | CALORIES- 20 , Protein – 0g
• ½ tsp cumin seeds
• ½ medium onion, chopped | CALORIES- 20, protein- 0.5-1g
• ½ medium tomato, chopped | CALORIES- 11, protein- 0.5-1g
• 85g green peas (fresh or frozen) | CALORIES- 70, Protein – 5g
• 45g uncooked rice (white or basmati) | CALORIES- 160, Protein -3g
• 1/2 tsp salt (approx. 6-7g)
• 1/4 tsp red chilli powder
• 1/4 tsp turmeric ( has anti-inflammatory properties)
• ¼ tsp black pepper (It increases the absorption of curcumin in turmeric that has many health benefits)
• 2 pinches asafoetida (hing, excellent for digestion and prevents bloating)
• Water (approx. 590 g OR 2–2.5 cups)
• 1/2 tbsp ghee or butter (optional) | CALORIES- 67 , Protein – 0g
• OR 60-65g ripe avocado (optional alternative to ghee) | CALORIES- 104 , Protein – 1.3g
• Serving- 100-150 gram yoghurt | CALORIES- 60-100, Protein – 3-4 gram

TOTAL CALORIES- 478-518, TOTAL PROTEIN – 23-24 g

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Instructions

STEP 1 : Take 20g Soya chunks. | CALORIES- 70, Protein – 11g

STEP 2: Soak them in hot water 1-2 hours before cooking.

STEP 3: Take 45g uncooked white basmati rice. | CALORIES- 160, Protein -3g

STEP 4- Soak rice in water.

STEP 5: Take 85g frozen or fresh green peas. | CALORIES- 70, Protein – 5g

STEP 6- Put 1/2 tsp cooking oil in cooker. | CALORIES- 20 , Protein – 0g

STEP 7- Once the oil is hot add ½ tsp cumin seeds, ½ medium chopped onion and ½ medium tomato in cooker.

CALORIES- 30, protein- 2g

STEP 8 – Drain excess water of soya chunks and rice and put them in cooker along with peas, 1/2 tsp salt, 1/4 tsp red chilli powder, 1/4 tsp turmeric, ¼ tsp black pepper, 2 pinches asafoetida and 2 cups water.

Then close the cooker lid and cook for 2-3 whistles on medium to low flame.

STEP 9- Your delicious and easy weight loss meal is ready to be served.

STEP 10- Its recommended to pair the dish with 100-150 gram yoghurt to help with blood sugar balance and increase protein and satiety in your meal.

CALORIES- 60-100, Protein – 3-4 gram

Nutrition Table

Nutrient	Amount Per Serving
Calories	478–518 kcal*
Protein	23–24 g
Carbohydrates	~55–60 g
Fat	~8–12 g
Fiber	~8–10 g
Serving Size	1 meal

Calories & Protein by Ingredient

Ingredient	Calories	Protein
Soya Chunks (20g dry)	70 kcal	11 g
Rice (45g uncooked)	160 kcal	3 g
Green Peas (85g)	70 kcal	5 g
Onion (½ medium)	20 kcal	0.5–1 g
Tomato (½ medium)	11 kcal	0.5–1 g
Oil (½ tsp)	20 kcal	0 g
Yogurt (100–150g)	60–100 kcal	3–4 g
Ghee (½ tbsp, optional)	67 kcal	0 g
OR Avocado (60–65g, optional)	104 kcal	1.3 g

*Calories vary depending on whether you use ghee, avocado, and the amount of yogurt served.

Share with me in comments below what is your biggest struggle with weight loss?