This easy Udon Noodle Meal-Prep has 30 g of protein per serving, and you can easily whip it up for your Sunday Meal-Prep in about 20 minutes!
When short on time, I love using edamame as a great no-fuss source of protein. Did you know that most frozen edamame are already pre-cooked? So, all you need to do is to let them thaw or rinse them under warm water. Make sure to get the beans without the shell on, or it might not be such a time saver tip after all 😅
The combo of chewy udon and juicy shiitake, with the edamame and veggies, is very satisfying texture-wise, and the Tahini-Miso dressing is so delicious and fragrant that it really brings it all together.
Let’s be honest: this may not be our most vibrant recipe looks-wise, and that’s okay; not every plate needs to look “Insta-worthy.” But it is up there as an easy, incredibly tasty, and nourishing meal prep that I’ve made on repeat this year, and once you’ve tried it, I’m sure you’ll give it a recurring spot on your meal rotation, too!
Why This Recipe Works
- High Protein Content: Packed with 30 g of protein per serving, perfect for fueling your body.
- Quick and Easy: Ready in about 20 minutes, making meal prep a breeze.
- Nutritious Ingredients: Loaded with veggies and wholesome ingredients for a nourishing meal.
- Customizable: Easy to swap ingredients based on what you have on hand.
- Flavorful: The homemade tahini miso sauce adds a deep umami taste that’s both unique and delicious.
Ingredient Notes
- Udon Noodles: These thick, chewy noodles are the base of our dish. For a gluten-free option, consider using GF udon, rice noodles, or 100% buckwheat soba noodles instead.
- Shiitake Mushrooms: Known for their meaty texture and rich flavor. You can substitute it with dry and rehydrated shiitake or other mushrooms that are available to you. My preference would be for oyster mushrooms or Swiss brown mushrooms.
- Broccolini: Adds a crunch and is rich in vitamins and antioxidants. Broccoli can be a perfect alternative.
- Edamame: A great source of plant-based protein and fiber. Grilled tofu cubes are a good substitute if edamame is not available.
- Tahini Miso Sauce: The heart of this recipe. This sauce brings all the ingredients together with its nutty and umami flavors.
Step-By-Step Instructions
Cook the udon noodles following the package instructions. In a large pot on medium heat, cook the mushrooms with water until the water has evaporated. Add the broccolini and cook covered, stirring regularly. Then, include the green onions and cook for an additional minute. Blend the tahini miso sauce ingredients until smooth. Mix the cooked noodles, edamame, and sauce thoroughly.
Finally, divide it into servings, top with sesame seeds, and enjoy! View the full recipe below for detailed instructions.
Variations and Tips
- Add some hot sauce if you prefer a spicy kick.
- Incorporate some extra-firm tofu cubes or tempeh for an extra protein boost.
- Consider using coconut milk instead of water in the sauce for a creamier texture.
- Remember, the key to a great meal prep is variety and personalization, so feel free to adjust the recipe to match your taste and dietary needs. Use what vegetables are available to you, like carrots, shredded cabbage, red bell pepper, or bok choy.
- Serve with kimchi for extra gut health points.
- If you like this recipe, you’ll also love our other high-protein noodle recipes: Easy Peanut Vegetable Noodle Stir Fry (Meal Prep), High-Protein Noodle Salad with Almond Dressing, or High-Protein Soba Noodle Salad.
Why You’ll Love This High-Protein Udon Noodle Meal-Prep
- Nutritious
- Delicious
- Quick
- Protein-rich
- Easy to make
High-Protein Udon Noodle Meal-Prep
Ingredients
- 6 oz (170 g) dry udon Noodles
- 7 oz (200 g) shiitake mushroom - finely sliced
- ¼ cup (60 ml) water
- 14 oz (400 g) broccolini - chopped in small pieces
- 2 scallions - finely chopped
- 3 cups (450 g) shelled edamame - thawed
- 3 tsp (6 g) black sesame seeds
Tahini Miso Sauce
- 2 tbsp (30 g) hulled tahini
- 2 tsp (12 g) white miso paste
- 1 tbsp (7 g) fresh ginger
- 1 Medjool dates - pitted – see notes
- 2 tbsp (15 ml) lime juice
- 2 garlic cloves - peeled
- 1 red chili - seeds removed to make it less spicy
- 2 tbsp (30 ml) tamari - reduced-sodium preferred
Instructions
- Cook the udon according to the packet instructions. Reserve 1/2 cup of cooking water
- To a large pot on medium heat, add the mushrooms and water. Cook until all water has evaporated, stirring regularly (approx 5 to 7 minutes). Add the broccolini, and cook covered for a further 5 minutes, stirring regularly, add 1 tbsp of water to prevent sticking if needed.
- Prepare the Tahini Miso Sauce: to a small blender, add the tahini, miso paste, ginger, Medjool date, lime juice, garlic, chili, tamari, and the 1/2 cup water from the cooking noodles. Blend until smooth.
- Add the cooked noodles to the pot, along with the edamame, scallions, and Tahini Miso Sauce. Stir well and cook for a further minute.
- Divide in 4, top with sesame seeds, et voilà!
Notes
Video
Per Serving/Portion
FAQ
Yes, simply use gluten-free noodles instead of traditional udon, and make sure the tamari you are using is certified gluten-free.
Properly stored, it can last for up to 4 days.
Yes, it’s plant-based and perfect for a vegan diet.
No, I do not recommend freezing this one. Check out our Chickpea Curry for a great freezer-friendly meal prep
Tahini is made from sesame seeds, making it nut-free. If you’re avoiding sesame seeds, almond or peanut butter would be good alternatives.
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I get stomach ache and gas/bloating if I have mushrooms. What can I use instead?
Any vegetable that you like 🙂 carrots or red bell pepper could be lovely in this!
Delicious! And very quick and easy to make. I used date syrup only because I had it in the cupboard. Next time I will try mayple syrup. Thank you
Date syrup is a great substitution, thank you for sharing Barbara, I’m so glad you enjoyed it 🙂
This was 🤌🏼 *chef’s kiss. Simply amazing. I will be enjoying this all week topped with some kimchi to kick it up a notch. Thank you!
So happy you loved it Christina 💚 Kimchi is always a good idea!
In this moment, I’m so glad I was born in this day and age so I can be alive to enjoy this recipe. Thank you. Tomorrow I’m gonna be making the sushi bowl.
This is so lovely Nick! Thank you for your beautiful word! Hope you love the sushi bowl just as much 💚