Benefits of Soy Crisps as a High Protein Snack

The Benefits of Soy Crisps as a High Protein Snack

Soy crisps have been growing in popularity as a portable, crunchy snack that also packs a hefty protein punch. Made from roasted soybeans and sometimes rice or corn, these crispy snacks can be a nutritious addition to your diet when you're looking to up your protein intake.

Protein Content in Soy Crisps

A 1-ounce serving of most soy crisp varieties contains 10-15 grams of protein. This protein content rivals many other protein-rich snacks like jerky or Greek yogurt. Soy crisps get their high protein content from the soybeans they are made from.

Soybeans naturally contain all nine essential amino acids that our bodies need to function properly but cannot produce on their own. This makes the protein in soy complete and high quality. Soy crisp manufacturers dry roast soybeans and then add seasonings to turn them into crispy, protein-packed snacks.

Comparing Soy Crisps to Other Popular Snacks

When compared to other commonly eaten savory snacks, soy crisps shine in their protein content:

• Soy crisps: 10-15 grams protein per serving
• Pretzels: 2-3 grams protein per serving
• Potato chips: 2 grams protein per serving
• Crackers: 2-5 grams protein per serving

In addition to having more protein, soy crisps also tend to be lower in fat and calories than these alternatives. A serving of soy crisps clocks in at 120-140 calories while a serving of potato chips can run you 150 calories or more.

Benefits of Choosing Soy Crisps for Protein

Packing 10-15 grams of complete, plant-based protein into just a one ounce serving, soy crisps offer unique benefits including:

• Convenient Protein Top-Ups - Keeping a pack of soy crisps in your bag, car, or desk drawer provides a tasty, shelf-stable way to refuel with protein on-the-go when hunger hits.

• Muscle Building and Recovery - The protein and BCAAs (branched chain amino acids) in soy function well for building lean muscle mass and can aid post-workout muscle recovery.

• Sustained Energy - Getting sufficient protein spaced throughout your day helps avoid energy crashes that can come from carb-heavy snacks.

• Plant-Based Protein Source - Soy crisps allow vegetarians, vegans, and flexitarians an easy way to meet protein needs from plants rather than meat or dairy.

Tips for Incorporating Soy Crisps Into Your Diet

Here are some quick tips for getting started with enjoying soy crisps:

• Look for low or no salt added varieties to limit sodium intake.
• Aim for 100 calories or less per serving size.
• Pair soy crisps with hummus, nut butters, guacamole, or bean dips for extra nutrition.
• Use crumbled soy crisps as crunchy low-carb crouton replacements on salads.
• Choose soy crisps made without unnecessary additives or oils.

Craft Your Own High Protein Soy Crisps at Home

While many delicious store-bought varieties exist, whipping up your own homemade soy crisps can be simple. It allows you to control the exact ingredients and flavors to suit your tastes and dietary needs.

Benefits of Homemade Soy Crisps

Crafting your own soy crisps at home offers advantages like:

• Cost savings from buying soybeans versus packaged soy crisps
• Ability to adjust ingredients to special diets (vegan, gluten-free, etc.)
• Flavoring soy crisps just how you like with spices and herbs
• No undesired vegetable oils, preservatives, stabilizers, or thickeners

Easy Homemade Soy Crisp Recipes

All you need to whip up tasty soy crisps is dried soybeans, salt, oil, and any additional seasonings you'd like. Here is the basic process:

1. Soak raw organic soybeans overnight then drain and rinse.
2. Spread soaked beans on a baking sheet in a single layer.
3. Drizzle lightly with oil like avocado, olive or coconut oil.
4. Sprinkle with desired seasonings - salt, garlic powder, onion powder, chili powder, cinnamon, etc.
5. Bake at 250 degrees Fahrenheit for 1 to 1 1/2 hours until very crisp, stirring halfway.
6. Let cool fully then enjoy your crispy snack straight away or store in an airtight container.

Get creative with mix-ins like nutritional yeast, cayenne pepper, paprika, ranch seasoning, taco spice, lemon pepper, curry powder, and anything else that you enjoy the flavor of!

Protein-Packed Crispy Soy Treat Alternatives

For even more high protein sweet and salty crunch, you can transform those humble soybeans into crispy rice-like protein treats modeled after nostalgic crisped rice cereal bars.

Follow the same initial soybean prep then mix into a marshmallow-butter-sweetener combination and form into bars or balls. Let set up then enjoy!

Some tasty protein-packed combinations to try:

• Coconut flakes + peanut butter + maple syrup
• Diced nuts + nut butter + honey or agave
• Dried fruit like cherries, cranberries, raisins or dates + almond butter + brown rice syrup
• Chocolate chips or cocoa powder + peanut or almond butter + pureed ripe banana
• Butterscotch chips + peanut butter powder + pureed pumpkin

Get creative and come up with your own favorites!

Soy Crisps: A Satisfying High Protein Snack

Packed with 10-15 grams of complete protein per serving, soy crisps make for a portable, crunchy snack to help build muscle, avoid energy crashes, and meet nutrition needs on-the-go. Store bought or homemade, soy crisps can be an easy addition to boost your protein intake throughout the day.

FAQs

Are soy crisps healthy?

Yes, soy crisps can be a healthy snack option. They are high in protein, low in fat and calories compared to similar salty snacks, and contain fiber and nutrients from whole soybeans.

Are soy crisps gluten-free?

Most soy crisps are naturally gluten-free since they only contain soybeans and maybe rice or corn. But check labels to confirm the brand you buy is not made with other grains containing gluten.

Can you make homemade soy crisps in the oven?

Yes, making crispy baked soy crisps at home is easy. Simply soak soybeans overnight, drain, spread on a baking sheet, drizzle with oil, season as desired, and bake until extremely crisp.

What can I flavor homemade soy crisps with?

Savory or sweet seasonings that pair nicely with soy crisps include sea salt, garlic powder, onion powder, paprika, chili powder, cumin, cinnamon, coconut flakes, chocolate chips, nut butters, and more - get creative!