This natto recipe is perfect for those who aren’t fans of natto (yet!) or aren’t sure how to eat it the right way (without gagging!). With the right toppings and technique, you'll discover how delicious natto can truly be.
Jump to Recipe
Jump to:
JAPAN'S #1 (STINKY) SUPERFOOD: How to Enjoy Natto Without Gagging
You’ve probably heard that eating natto is great for your health. But if you’ve been put off by the smell or sticky texture, you’re not alone! With the right natto recipe, you can learn to love it—just like I did.
How I Learned to Love Natto
I get it. At first, I wasn’t sure how I’d ever be able to get past the strong flavor, sticky texture, and, well… that smell. But with this easy natto recipe, I actually learned to like it. In just about a week, I acquired the taste—and I believe you can do the same—even if you weren’t born in Japan.
In this post, I’ll share my secret to learning to love natto, along with advice from expats who live in Japan and have mastered the art of enjoying this unique fermented food.
Sure, natto might have a strong flavor and pungent smell, but with the right combination of ingredients, you can mask those less-than-appealing qualities. There are a few tricks, and I’ll show you my favorite method for making natto easier to stomach.
So, have you ever tried eating natto?
Living in Japan as a foreigner, you’ll eventually get asked, “Can you eat natto?”
Most foreigners respond with a quick “ewe, no thank you!”—complete with the nose plug gesture.
Maybe you’ve tried eating natto before but gave up because of the smell, texture, or taste. Trust me, I’ve been there.
The thing is, natto is a nutritious food that many people in Japan enjoy eating every single day. It’s definitely worth a second try, don’t you think?
If you’re open-minded and ready to try something new, this natto recipe is for you. By mixing it with a few key ingredients, the flavor and smell of natto can be tamed. For me, there was one secret ingredient that made all the difference. It makes it so much easier to enjoy natto, even if you’re not used to fermented foods.
Ready to give it a go? Keep reading to find out what transformed my view on natto forever!
If you need any help, DM me on instagram or leave me a question in the comments below.
❤️ & 🫘 from Japan, Matt
Recipe at a Glance
Cuisine: Japanese
Course: Breakfast, Lunch, Dinner
Dietary Info: Low Carb, Keto-Friendly, Vegan/Vegetarian
Skill Level: Easy
NATTO HEALTH BENEFITS
In Japan, natto has long been hailed as a superfood. It’s believed that consumption of natto is linked to improved blood flow and reduced risk of stroke.
Natto is an excellent source of plant-based protein, which is especially good news if you’re vegetarian or vegan.
It’s also high in fiber and rich in vitamins and minerals.
- Natto contains more vitamin K2 than any other known food on the planet.
- It contains the enzyme nattokinase.
- It’s full of probiotics.
- It promotes bone health.
- It enhances your gut microbiome and digestive health.
- It keeps your heart healthy and prevents blood clots.
- It’s also packed with vitamin B6 and vitamin E, which boosts cell turnover and slows skin aging.
Why is natto so healthy?
Natto is made by soaking whole soybeans, then steaming or boiling them. A bacteria called Bacillus subtilis bacteria is added. The mixture is stored for 16 hours at a temperature of around 40˚C before being allowed to mature for 24 hours at a low temperature.
The fermentation process produces Vitamin K. It also increases the health benefits of the enzyme found in natto, nattokinase, and other health-boosting components such as isoflavone and polyamine.
People who eat fermented soy-based foods such as “natto” and “miso” on a daily basis reduce the risk of dying from a stroke or heart attack by 10 percent, according to a long-term study by the National Cancer Center in Tokyo. Source: British Medical Journal
TIPS FOR LEARNING TO LIKE NATTO
This week, I surveyed expats who live in Tokyo and Sapporo about how they learned to eat natto. I was lucky to receive comments from over a hundred foreigners living in Japan.
Here is the best advice that they shared on how to acquire the taste for natto.
1. First, you have to have the right mindset.
“Just try as a new challenge! It’s healthy and you can eat it in many ways.”
“I think half the battle is mental. I had to convince myself that it was good.”
“It’s the initial experience that throws you off but if you muster enough courage to try a second time, it’s actually fine.”
“Used to hate it, but heard it’s great for your body so I’ve forced myself to have it and now I love it.”
“It helped that before I tried it someone described it as, ‘an acquired taste, like a well aged cheese,’ and I was thinking ‘I love cheese!!’ while I tried it for the first time. If you try natto in the context of everyone saying ‘it’s gross, snotty, and smells bad,’ and expecting you not to like it, it’s not a pleasant experience, unrelated to the flavor.”
2. Start small. Take baby steps.
“At first I ate very small quantities mixed with rice. When my husband ate it, I would steal 4-5 beans and eat them with my own rice. Then progressively upped the quantity, now I can eat a normal portion alone!
3. Add toppings! Mask the taste and smell and alter the texture with other ingredients.
“I like natto, especially served on hot (freshly made) rice and with raw egg. I love karashi mustard mixed with it too.”
“I have it with a raw egg and a dash of soy sauce at least 3 times a week. It’s my go-to snack when I need something nourishing, in a hurry.”
“I had it with parmesan cheese one day on rice and it worked. Also tried with kimchi and also liked it – then I was over my dislike. I usually have it a la japonaise with raw egg. I love to pepper it with a lot of black pepper (saw the idea on television one day and tried it and liked it).”
“Natto curry. That’s also how I acquired the taste.”
“Initially, I had to mix it with either mayonnaise or kimchi or both. Mixing it with Korean seaweed is great too. There’s so many ways to change its tastes for it to be better till you actually ‘acquire’ the taste. Ume-shiso is amazing. Avocado and soy sauce. Or just go crazy with the neba-neba and add yamaimo, okra, mekabu, etc.”
“Try putting ponzu instead of soy sauce. I feel like it takes the ‘slime’ out a bit and tastes great!”
“I kept coming back to it but the recipe that changed me was a natto cheese omelette.”
“I ate it mixed with rice, kimchi, and melted cheese. Though I suspect that was because it pretty much masked the natto completely.”
“I usually mix it with avocado, green onions and ponzu, and then it’s quite good!”
The secret ingredient in my natto recipe is extra-virgin olive oil!
The oil coats the surface of the beans, making it less sticky. It also masks natto’s strong smell and taste.
The olive oil may also make it easier for you to digest natto, if you normally have a hard time digesting legumes.
Find my full natto recipe with illustrations below.
HOW TO EAT NATTO
First, open the package of natto. Inside, you’ll find a small packet of tare (soy sauce–based sauce) and karashi (Japanese mustard). Take both packets out and set them aside.
Next, peel off the clear film that’s on top of the natto.
The sticky natto will cling to the plastic sheet. Give the plastic sheet a twirl in the air if any stubborn strings of natto try to stay attached.
Since natto is so sticky, there are specific tricks to remove the plastic film without making a mess.
Using chopsticks, you can mix natto right inside the package. Some Japanese people say the natto will taste better if you mix the natto well until it becomes sticky.
After mixing, you can add the tare and mustard on top.
Then, mix it again.
When you eat natto directly from the package, there is also a specific technique so you don’t make a mess with the gooey strings that stick to your chopsticks.
How to eat natto with chopsticks without making a mess
When you eat natto directly from the package, there is also a specific technique so you don’t make a mess with the gooey strings that stick to your chopsticks.
1. First, it’s important to hold your bowl in one hand up close to your mouth.
2. Next, pick up some natto (and rice) with your chopsticks. Raise your chopsticks directly vertical above the bowl. Your chopsticks should be horizontal (parallel to the table).
3. Then, gently move your chopsticks up and down so that that any loose natto beans fall back into your bowl.
4. After you put some natto in your mouth, make a few small counter-clockwise circles in the air with your chopsticks to minimize the sticky strings stretching from your mouth to your chopsticks.
My guess is that Japanese people do this as a habit without even realizing they do it.
How people in Japan eat natto
The most basic way, is eating it straight from the package, mixed with the tare sauce and karashi mustard that comes in the package.
I imagine budget-strapped college students in Japan eating natto this way.
Most people eat natto by mixing it in a bowl with condiments and dashi (sometimes substituted with soy sauce) and then spreading it over hot rice.
Chopped green onions or katsuobushi, shreaded bonito flakes, are probably the two most popular toppings. You can also sprinkle some kizami nori seaweed on top.
It’s also very common to eat natto mixed with raw egg over rice. If you come to Japan, you gotta try it! Otherwise, please don’t eat raw egg in your home country unless you are Rocky. As a safe alternative, you could try natto with a fried egg, sunny side up.
Natto-kimchi is another combination to try. At a cheap restaurant I used to go in Yoyogi Uehara, I often ordered this with yakitori. On the menu, it was only like 200 yen.
At restaurants, I’ve also tried natto pasta, natto tempura, and natto atsuage, fried tofu stuffed with natto. All of these dishes were surprisingly wonderful.
WHERE CAN I BUY NATTO?
In Japan, you would have a harder time to not find natto. You’ll even find it at the 7-11.
You’ll always be able to find good quality and inexpensive natto at high-end supermarkets like Kinokuniya, Seijo Ishii, Tokyu, or Queen’s Isetan.
If you’re outside of Japan, you may be able to buy natto at your local Japanese or Asian grocery stores (if you are that lucky).
If you are in the US, there are a few organic soybean farms that sell natto.
My friend from California told me about this farm that sells organic natto in the US.
In Australia, you can buy natto from BuyAsianfood.com.au.
In Singapore, you can buy my favorite organic natto at Isetan.
In Europe, one online option is Nanuko.de.
Also, it looks like Nikankitchen carries my natto in Europe.
Another option in the UK is Japan Centre.
Please note that I don’t know about the quality or freshness of the natto available overseas. I’m sure there are more options depending on where you live.
If you need any help, please let me know. I live near Azuma natto’s headquarters– I can ask.
My guess is that if you ask someone who is Japanese living in your community, they will know where to buy the good stuff!
BEST NATTO BRANDS
There’s a lot of good natto in Japan.
Azuma is a popular brand that's my go-to during the week. Their natto is organic and cheap!
When I just started eating natto, I preferred their hikiwari natto variety. Hikiwari means the natto beans are chopped up into small pieces. I found it easier to stomach.
Nowadays, I tend to buy the yuki sodachi, which is the regular whole bean because I can find it packaged in paper cups rather than the styrofoam that natto usually comes in.
The soybeans used to make Azuma’s organic, non-GMO natto are grown in the US. Azuma also has other non-organic options with soybeans that are grown locally in Japan.
When I lived in Sapporo, I bought some wonderful Hokkaido natto at the natural food store I went to. I’ve still to try black natto. I continue to hunt for the best natto in Japan.
FREQUENTLY ASKED QUESTIONS:
Natto is a traditional Japanese food that's made from whole soybeans that have been fermented. Japanese natto is famous for it’s strong smell, slimy texture, and dangling strings of goo.
In Japan, it's eaten on its own, typically with breakfast. It's also used as the main ingredient in the traditional Japanese dish, natto gohan, which simply means natto over white rice.
Natto gohan with miso soup is a go-to breakfast for money-strapped college students. It's cheap, quick and easy to make, yet still packed with nutrition!
You can even buy natto packs at all the convenience stores in Japan. Just like sushi, it’s part of the culture here.
Since natto is such a polarizing food, it really depends who you ask.
People who hate natto might compare it to dirty socks or worse. People who love natto often compare it to aged, stinky cheese with a subtle nutty flavor.
Really, it's hard to say that natto tastes like anything else I've ever eaten. Once you try natto for the first time, you'll know what I mean.
If you aren't able to find packs of natto where you live, it is possible to make your own at home.
My former Australian colleague makes her own natto in her yogurt maker. She brought me some and it was good!
It's also possible to ferment natto in an instant pot. Or you can even buy your own fermented soybean maker machine.
You need is some whole soy beans, a natto starter culture natto bacteria (bacillus subtilis), and time.
Before fermenting, you can cook your whole soy beans in a pressure cooker or steamer.
Here are some blogs that will teach you how to make your own authentic, Japanese natto:
How to Make Natto with a Yogurt Maker
DIY Instant Pot Natto
How to Make Natto in an Instant Pot
Natto is best source of k2 out of any food in the world!
One tablespoon of natto contains 150 micrograms of vitamin K2.
In general, legumes and beans are not keto because of their high net carb content.
Natto is somewhat of an exception to the rule.
Because natto is fermented, the bacteria actually eats away a percentage of the sugars.
According to Ketogenic Info, one-quarter cup of natto contains only 4 net carbohydrates.
From my research, you may be able to incorporate natto into a keto diet without going out of ketosis.
But it's advised that you stick to one portion (40 gram container).
One note: the pack of tare (sauce) that comes inside each pack of natto contains high fructose and/or refined sugar.
Sugar is usually the first or second ingredient listed.
According to Takano Foods, the distinct smell is produced by the natto bacteria.
The main chemical components of the odor are the ammonia smell and other organic acids. These are produced after the natto bacteria decomposes the soybean protein during the fermentation process.
Fermentation progresses little by little as days pass after production, so the smell gradually becomes stronger.
If you have any other questions about my natto recipe or natto in general, just let me know in the comments below.
Ready to learn how to make natto taste good? Here’s my favorite natto recipe and the secret ingredient!
Did you try this recipe? Tag @eyesandhour on Instagram and leave a ⭐️⭐️⭐️⭐️⭐️ rating & comment below!
What’s your favorite way to eat natto ? Let me know in the comments!
Natto Recipe for Beginners
Ingredients
- 2 packages natto
- ½ or 1 avocado
- 5-8 cherry tomatoes
Dressing
- 2 tablespoon extra virgin olive oil
- ½ teaspoon balsamic vinegar
- 1 teaspoon French dijon mustard
Optional (Advanced)
- 1 raw egg yolk*
Instructions
- Cut avocado into bite-sized chunks inside it's skin. Set aside.
- On a cutting board, cut cherry tomatoes into halves or bite-sized chunks. Set aside in a bowl.
- Open the packages of natto. Using a spoon, or chopsticks, scoop natto into a bowl.
- With a spoon, scoop avocado out of its shell with a spoon. Add to the bowl.
- Add cherry tomatoes.
- Gently mix ingredients together with chopsticks or a spoon.
Dressing
- In a small bowl, combine the mustard, balsamic vinegar, and extra virgin olive oil.*
- Mix the dressing with a spoon or chopsticks.
- Pour dressing on top of natto, avocado, and cherry tomatoes.
- Optional: remove the whites from a raw egg.
- Add yolk on top.*
Kate says
what sized portion of natto equals about 50mcg of K2? Does it matter what kind of beans I use. I hate chickpeas. Black beans or red kidney beans ok to use??
Matt says
Hi Kate, One tablespoon of natto contains 150 micrograms of vitamin K2. I would guess other beans might work for this recipe. Thank you for your interest!
Vicki Harford says
I am an elderly woman and recently started to eat Natto for bone health. It is the best source of K2. I don't, but it is good to have Natto every day.
Vitamin K2, although a fat soluble vitamin, is not stored in the body.
I fry up some brown rice, scramble an egg each time. Then I experiment with other ingredients. But the one thing I always do is use ghee to cook the rice and the egg. That beautiful butter flavour really smooths out the taste of Natto.
Matt says
Thank you for your comment, Vicki! That sounds like a good breakfast to me. I’ve never cooked with ghee. I cook with grass-fed butter. I’ve also started to supplement with vitamin D, to go with the K2 in natto. I was deficient. That’s wonderful that you are eating natto! Wishing you good health!
Laverne says
I am a senior woman who eats natto for bone health. I have not learned to like it yet so I eat it partially frozen mixed into Chobani Peach Greek yogurt. I recently learned it is tradition to stir the natto before eating. Is this necessary?
Stirring seems to make a foam and extra stringiness and to my palate makes the flavor and smell stronger. Is there any benefit to stirring before eating?
Matt says
Yes, in Japan pretty much everyone mixes natto before eating. But no, this is not necessary, especially if you don't like the foam. In the Japan, usually the foaming is a learned preference.
The mixing is create the foaming texture to improve the taste. Partially freezing natto may kill off the healthy bacteria. I know heat will kill the bacteria on natto. So you may want to avoid it, if you can acquire the taste! Let me know if you need any help.
Laverne says
Hello Matt. Thank you for this information. I purchase frozen natto at a local Japanese market. The packages sometimes list a lot number but I have not seen any information about expiration date or date of manufacture. The package label is all in Japanese with a label attached in English with the nutritional information. Do you think the expiration date is written in a Japanese character?
Keiko says
I love Natto but I never thought of this recipe!! I will try it soon:)
Matt says
Thank you so much, Keiko san! I hope you loved this recipe! I love natto too. 🙂
Jessica says
Do you have any recipes that would decrease (or hide) the stringyness? Also, could I put it in a blender, blend it up and add it to things? The texture/stringyness are really a challenge for me, but I want to eat it!
Matt says
Hi Jessica, First, I'd highly recommend coating your natto with olive oil like in this recipe. That should help with making it less stringy and it somewhat masks the gooey texture. Also, avoid mixing the natto, which makes it more gooey and stringy. Besides that, if you mix it with something else, like scrambled eggs and cheese, that helps too. The downside is that cooking natto will kill off lots of the healthy live bacteria that's so good for you! Let me know if you need any more help. You'll get there! It took me a week to acquire the taste. Now I love it!
Laverne says
I previously posted a comment suggesting to mix natto into peach yogurt. I have found a BETTER flavor that tones down the unique flavor of natto. Please try mixing partially frozen natto into Chobani Greek Honey yogurt, Stirring it into yogurt also hides the stringiness. Eat it right away before it starts to warm up.
Matt says
Interesting! I've never thought of mixing natto with yogurt!
Mary Lou says
Hi Matt, I have never tried natto, but I have something called Hashimoto's Disease. If you have it, it can lead to other autoimmune diseases. I suspect my body is collecting plaque at the elbows, knees and elsewhere. The last time I saw my doctor, he said my cholesterol and blood sugar were very high. I found someone on Youtube who said one of the best ways to clean arteries and veins was eating natto. I have heard heart disease and related problems were rare in Japan. Is that true? Thank you for your site and the information you share. This is my first visit. Tomorrow I will see if I can buy natto somewhere locally.
Matt says
Hi Mary Lou! I have family members back home in the the US with Hashimoto's Disease so I'm familiar. A big part of why I started this blog is the share what I learned from Japan with the Western world and my family back home. It's true that the rates of lifestyle-related diseases, obesity, diabetes, are much, much lower here in Japan than in the US. Please let me know how I can help you along your journey to health. Natto is an acquired taste. If you have questions or would like recommendations, please let me know. I recommend Dr. Mark Hyman's books and interviews. That's a great place to start.
Some dude says
I could never take a single bite of natto without feeling nauseous and like vomitting but this recipe helped me eat half a packet. Pretty impressive.
Matt says
That's awesome, Jake. It took me a week to acquire the taste. I'd love to hear from you to find out if you eventually learn to love it!
Laverne says
Hello Matt
Thank you for the helpful information posted here. I live in California and purchase frozen natto from a Japanese market called Tokyo Central. I try to eat it daily mixed into yogurt and have done so for over 1 year. I do not use the flavor packets that come with the natto. Unfortunately I have not acquired a liking for it but continue to eat it for the health benefits. Do stores in Japan typically sell non-frozen natto?
Also I watched an interesting documentary about natto on a show called Medical Frontiers on NHK World. The title is "The Power of Natto, a Japanese Superfood." It is available to watch online. It is very informative and helps me to stay motivated to continue eating this fermented product. It also shows some additional recipes.
Matt says
Hi Laverne, thank you for your comment! Yes, I eat natto pretty much every day. I don't think I've ever seen frozen natto in Japan but we eat a lot of it! And thanks for the tip. I'll check out the NHK World episode. I used to do some food writing for the NHK World webpage. I hope you have a wonderful holiday in California! It's getting chilly here in Tokyo.
Ayana M. says
Thanks so much for this recipe; it was very yummy. For my first time trying natto, I used this recipe, but I subbed the tomatoes for baby bell peppers that I blanched and added half a teaspoon of sweet soy sauce.
Matt says
Hi Ayana, Thank you for taking the time to leave a comment and for the 5 star review! I'm happy you loved the recipe, which is amazing for your first time trying natto. Baby bell peppers sounds yum!