Soya Chaap: Recipes, meaning, calories, protein

People on a weight loss or a gym diet loves adding recipes made of Soya, including the soya chaap recipe.

The main reason why this soya chaap recipe is famous is that soya is high in protein and is an idle diet.

So, as a weight-loss blogger, it makes sense to share how to make a soya chaap recipe at home. But, before the recipe let me tell you what is soya chaap if you are new to the recipe.

What is Soya Chaap?

Soya chaap is a kind of chaap made up of mainly soya and flour wrapped on a wooden stick. The soya chaap stick is easily available online these days to purchase.

But the chaap available in the market contains maida (Refined wheat flour) and very little soya content.

Therefore it is mandatory to get a soya chaap from an authentic brand that has a good percentage of Soya and less or no maida in it.

I highly recommend you to prepare soya chaap at home and avoid market ones.

The second most important point to note here is that many people prefer frying soya chaap but I have a healthier version of it.

I mean, you can roast or grill soya chaap than deep frying to make it a healthy and tasty recipe.

Must read: Everything you need to know about SOYA CHUNKS or SOYA BEANS

How to make soya chaap recipe at home (Chaap Curry 4 servings)

Roasting soya chaap:

  • Take 4 soya chaap and gently remove them from their sticks
  • Place them on a plate and chop into bigger chunks
  • Now add 1/2 tsp of chili powder, 1/2 tsp of turmeric powder, and 1/2 tsp of black pepper and salt.
  • Heat a pan and add cooking oil (1/2 tbsp per soya chaap) and roast them well till golden brown
  • Once they are cooked well, take them out in a separate plate and keep it aside for later use

Ingredients required for soya chaap curry recipe

  • Tomato purey – 2 medium size
  • Finely chopped onion – 2 medium size
  • Ginger-garlic paste – 1 tsp
  • Black Pepper – 1 tsp
  • Red chili powder – 1 tsp
  • Turmeric powder – 1/2 tsp
  • Garam masala – 1 tsp
  • Chopped green chili -1 tbsp
  • Coriander leaves – 1 tbsp
  • Cooking oil – 1 tbsp/chaap/serving
  • Salt to taste

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Preparation method for soya chaap curry recipe:

  • Heat a pan and add oil into it
  • Once the oil heats and add onion and fry them for 3 to 5 minutes on a medium flame. Stir well
  • Once the onions turn brown, add ginger garlic paste. Stir well for another 2 minutes
  • Now add tomato paste, and add turmeric powder, chili powder, coriander powder, black pepper, and salt. Keep stirng well
  • If required add some water to avoid sticking masalas and maintain the curry medium consistency.
  • Once all the ingredients are cooked well, add soya chaaps one by one into the pan. Stir gently
  • Now cover the pan with a lid and allow the chaap curry to cook for another 10 minutes on a low flame
  • Open the lid and add water if required to maintain the consistency, add garam masala and cook for another 5 minutes on a medium flame.
  • Turn off the stove, take out in a serving bowl and garnish with fresh coriander leaves.

Your tasty and healthy masala chaap recipe is ready.

Tip for chaap recipe

  • Add mustard oil/olive oil instead of refined cooking oil
  • You can add lemon juice to the curry to enhance its taste
  • If you do not have lemon, you can use chaat masala in the curry to enhance its taste
  • You can add a little oil or avoid while marinating chaaps
  • You can adjust the consistency of curry as per your preference adjusting the amount of water

Soya Chaap Calories (per 100g)

Find the nutrition values of soya chaap per 100g

Nutrition in soya chaap Estimated values
Total calories100 calories

As mentioned in the table, 100 grams of soya chaap contains about 100 calories. Out of 100 calories, you get 5g protein, 1g fat, and 18g carbs.

Protein in chaap

As you can see in the table and it says, 100 grams of soya chaap has about 5g of protein.

But if you happen to get soya chaap which has high soya and less maida in it the protein contained can be improved very much.

So, if you want to make your soya chaap a protein-rich recipe, make them at home instead of getting them from the market.

What is soya chaap made up of?

As mentioned before, soya chaap contains mostly maida and soya and is available in the stick-wrapped form in the market.

Soya chaap with more maida content will taste soft and you make like it more than the one which has low maida in it.

And, this is why these unhealthy high-maida soya chaap are readily available in the market. On other hand, chaap with high soya content will make your soya-chaap a little hard but crispy.

So, it is up to you, your diet, and your preference.


I am sure you have liked the healthy version of the soya chaap recipes and tips I have shared on this page. Just to remind you, it is better to get a pack of soya chaap with more soya content in it.

Nevertheless, there is nothing that can replace your very own homemade soya chaap made with love.

Also, it is very important to note that soya chaap has gluten in it, so if you are sensitive to gluten, it is better to avoid it. Or else, purchase soya chaap that are gluten-free.

Do not forget to share your experience with me if you have prepared soya chaap and enjoyed it. I will wait for your comment. Till then. Eat Well, Live Well, Cook Well!!

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