Okara Muffins or Quick Breads
Okara muffins or quick breads are baked goods made using okara, the pulp left over from making soy milk or tofu. They typically combine okara with flour, eggs, sweeteners, and oil or butter, often incorporating fruits, nuts, or spices. This dish is a resourceful way to use a byproduct, with roots in Japanese and other East Asian cuisines where soy products are staples.
🍽️ Nutrition at a glance
Okara muffins are generally high in fiber and protein due to the okara, with moderate carbohydrates and fat depending on added ingredients. They provide a good source of plant-based protein, dietary fiber, and minerals like calcium and iron, with a typical muffin containing around 150-200 calories per serving.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 6 g |
| Carbs | 22 g |
| Fat | 7 g |
| Fiber | 4 g |
| Sugar | 8 g |
| Sodium | 180 mg |
| Calcium | 60 mg |
| Iron | 1.5 mg |
| Potassium | 120 mg |
| Magnesium | 25 mg |
| Phosphorus | 80 mg |
| Folate | 30 mcg |
| Vitamin B6 | 0.1 mg |
| Manganese | 0.3 mg |
Per 1 medium muffin (85 g) · estimated, varies by recipe
💡 What's interesting
Okara is a sustainable ingredient that reduces food waste by repurposing soy pulp, and it adds a moist, dense texture to baked goods. Nutritionally, it boosts the fiber and protein content, making these muffins a more filling and nutrient-dense option compared to traditional versions.
