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Savoury Soya Nuts

Not all nuts are equal, especially when it comes to carbs. Even the same type of nuts and beans can have very different carb counts, depending on the variety, where it's grown and other factors. It's worth doing some label-reading in the supermarket or Health Food store. I'll list the carb readings from the Atkins Carb Counter here, although the brand of tinned Soya Beans I buy are substantially lower in carbs than the value given in that list - so shop around!

If you're lucky enough to live in the US where low-carb snacks abound, then you probably already buy "Soya Nuts" - a tasty, high-protein snack. for those of us living outside the US, or perhaps people just looking to save a little money or get creative, it's very easy to make your own. You can use a huge variety of flavourings, including many things that you perhaps used to enjoy in sandwiches.

2 cans of Soya Beans, drained and well rinsed
1 tablespoon Sesame or Olive Oil
To taste: Powdered Cumin, Chili Sauce, Soy Sauce, BBQ Sauce (preferably low-carb versions - check the labels), Pesto Sauce, Vegemite dissolved in a little warm water, Wholegrain Mustard - whatever flavours you fancy.

Drain the Soybeans well and mix in a bowl until coated with your preferred flavourings. Spray a baking sheet with non-stick spray and spread the coated beans thinly over the sheet. Bake in a low to moderate oven, shaking every 15 minutes or so, until browned. Don't overcook, just cook until they're firm and quite dry. Cool and store in an airtight jar.


You can also use low-carb nuts instead of or as well as Soybeans. For example:

  • Walnuts
  • Pecans
  • Macadamia Nuts
  • Hazelnuts
  • Almonds
  • Pumpkin Seeds (Pepitas)
  • Pinenuts
  • Sunflower Seeds

A blend of nuts works well. You can use these to make Crunchy Cheesynut Clusters.


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