Soya Tikki: A High-Protein Snack

Low-Oil Soya Tikki: High-Protein Snack (No Onion, No Garlic Recipe)

I was inspired to make this Soya Tikki from Lakshmi, the lady who helps with cooking. This is the soya-based recipe that may just make me eat soya on a regular basis. 🙂

Soya Tikkis: A High-Protein Snack (No Onion, No Garlic Recipe)
Soya Tikkis: A High-Protein Snack (No Onion, No Garlic Recipe)

Lakshmi is a treasure-trove of recipes with soya and is vastly amused that I do not like soya. She is bent on changing my mind about soya and keeps trying to tell me about delicious recipes. I relented this week because I am on a high-protein diet to support my exercise routine and cannot eat eggs because it is Shravana Masam. So soya is top of my list as a substitute along with paneer.

This recipe for Soya Tikki is also a no onion, no garlic recipe and so it ticked all the dietary and religious boxes. Now that I have had these tikkis, I must admit they are delicious (thank you, Lakshmi :)). I now look forward to trying another soya recipe she shared with me.

Do also try others recipe that use soya: Soya Nuggets Biryani and Vegetarian Galouti Kebab with Soya and Rajma.

Soya Tikkis with Dahiwali Pudina Chutney
Soya Tikkis with Dahiwali Pudina Chutney

Recipe for Soya Tikki: A High-Protein Snack

Soya Tikki: A High-Protein Snack
Prep Time
20 mins
Cook Time
30 mins
Total Time
50 mins

This recipe for pan-fried Soya Tikkis made with soya granules and it makes for a great high-protein snack. You can serve it as a starter or then as a snack by itself. 

Course: Appetizer, Snacks, Starter
Cuisine: Indian Food
Keyword: Soya Cutlet, Soya Tikki
Servings: 12 Small Soya Tikkis
Author: Aruna
  • 1 Cup Soya Granules (~100 gms)
  • 1 Large Boiled Potato (~ 75 gms)
  • 1 tsp Chilli Powder
  • 1 tsp Green Chilli Paste
  • 2 tsp Chaat Masala
  • 1/2 tsp Turmeric (Optional)
  • 3 tbsp Finely Chopped Fresh Coriander
  • Salt to Taste
  • Ghee or Oil for Frying (See Notes)
Getting the Soya Granules Ready
  1. Soak the soya granules in 3 cups warm water with 1 tsp salt for 15 minutes.

  2. Drain all the water and squeeze all the extra water from the soya granules.

  3. In a large bowl, mix the soaked soya granules, mashed potato, red chilli powder, green chilli paste, chaat masala, turmeric, coriander, and salt. 

  4. Mix well to form a firm dough. 

  5. Divide into 12 equal portions.

  6. Shape each portion into a disc about 1/2" thick. 

  7. Over medium flame, heat a tava and spread some ghee or oil on it.

  8. Place a few tikkis on the tava and let them cook till the side facing the tava turns golden brown. Cook on medium flame as the tikkis have to cook through.

  9. Flip the tikkis over and drizzle a few drops of ghee/oil along the edge of each tikki.

  10. Let the flip-side of the tikkis turn golden brown as well.

  11. Serve hot with Dahiwali Pudina Chutney.

Soya Tikki
Soya Tikki

I would love to hear your thoughts and suggestions. Do leave me a comment.