Soy nuts make a great portable, protein-rich snack. Make your own and add your favorite seasonings. A one-ounce serving (about 1/4 cup) of homemade soy nuts contains about 120 calories and 12 gm of soy protein. Here’s why soy nuts are a prime longevity food.


What’s In It…

  • 1-1/2 cups dry organic soybeans
  • 6 cups water
  • Extra virgin olive oil
  • Spices
  • Sea salt (optional)

How It’s Made…

  1. Pick out any broken or discolored beans and rinse well.

2. Soak the beans for 15 hours in 6 cups of water. (Since the beans are absorbing the water, I like to change the water periodically so the water is fresh.)

3. Rinse the beans in fresh water and drain them thoroughly.

4. Roll them around on a clean kitchen towel to remove excess moisture OR pat the beans dry, place in a lightly covered bowl, then place in the refrigerator for a day. (I prefer to let them “dry out” a bit in the fridge for a day. If the beans are too moist inside, they won’t get crunchy.

5. Preheat oven to 300°F to prevent scorching.

6. Line a baking sheet (with edges) with parchment paper and spread the beans out evenly. Mist lightly with extra virgin olive oil.


7. Stir the beans periodically.

8. Roast for about an hour or until the beans are lightly browned.

9. While the beans are still hot, sprinkle with your choice of seasoning. Sea salt optional. I like to dust the beans with a spicy Cajun seasoning!

10. Store in an airtight container.

Karen’s Fit Tip: Soy nuts are one way to healthy way to deal with a craving to crunch. Add them to salads, trail mix, yogurt, stir-fries, and pasta dishes. Store-bought soy nuts contain oil and salt, but by roasting your own, you can control the sodium and the oil.




Karen Owoc

Karen Owoc is a certified Clinical Exercise Physiologist specializing in cardiopulmonary rehabilitation and lifestyle medicine. Her science-based approach to longevity, nutrition, and muscle health has made her the go-to source for health seekers and medical professionals alike. Karen's best-selling book on functional longevity, "Athletes in Aprons: The Nutrition Playbook to Break 100", and her transformative perspective have mended many minds, hearts, and spirits.

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