BBQ Soy Curls w/ Kale Slaw & Corn


If you’ve never tried soy curls, they have just one ingredient – soy. They are sold dried and you just have to soak them in water to hydrate them for about 10-15 minutes, and then you can flavor and cook them exactly the way you would chicken or beef. They have a nice meaty texture, and satisfy that craving for something hearty and meaty that comes up from time to time with us plant-based eaters.

See this post for homemade sugar-free BBQ sauce, or this post about sugar free store-bought brands of BBQ sauce.

BBQ Soy Curls w/ Coleslaw & Corn

  • Servings: Makes 1 Serving
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Each Serving Contains:

  • 1 Veggie Serving (adjust quantity to your individual food plan)
  • 1 Protein Serving
  • 1 Fat Serving


Veggie Serving & Fat Serving

  • 1 corn on the cob (1/2 veggie serving)
  • Kale Slaw (1/2 veggie serving)
    • Shredded carrots, cabbage, kale, sliced peppers, or cruciferous veggie mix of any kind. Weigh to reach half of your veggie serving.
    • Splash of apple cider vinegar
    • Squeeze of dijon mustard
    • 1/2 lime, juiced
    • 0.5 oz or 1 tablespoon olive oil or vegan mayonnaise (contributes 1 fat serving)
    • Optional Fruit – 3 oz grated apple (eat the rest of your apple sliced on the side, or mix it in, I find that a whole apple is too much and makes it too wet)
    • Salt and pepper to taste

Protein Serving

  • 4 oz rehydrated soy curls (about 2-3 oz dry)

Condiments & Spices

Maintenance Modifications

  • Grain Additions: Add quinoa to the slaw, put the soy curls over a piece of Ezekiel toast to make a sloppy-joe type meal, or add a side of potatoes or sweet potatoes.
  • Protein Additions: Increase quantity of soy curls.
  • Fat Additions: Increase quantity of oil or mayo in the slaw, or add avocado.


  1. If eating a grain with this meal, cook according to package directions.
  2. Soak the dehydrated soy curls for 10-15 minutes in a bowl of water.
  3. Start a pot of boiling water for the corn.
  4. Meanwhile, make the slaw by weighing all ingredients into a large bowl and massaging it all with your hands for 10 seconds or so.
  5. Squeeze excess water out of the soy curls in your hands and weigh.
  6. Add the soy curls to a skillet and add desired amount of BBQ sauce.
  7. Simmer the soy curls on medium-low heat until sauce is reduced and they have browned a little.
  8. Boil the fresh corn cob for 3-5 minutes.

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