This miso noodle soup meal prep has become my go-to for busy weeks when I need something nourishing and easy to grab on the go. It’s such a comforting bowl of goodness with crispy tofu, tender shiitake mushrooms, soba noodles, and fresh vegetables all layered with a fragrant miso tahini sauce that transforms into a creamy, umami-rich broth when you add boiling water. Each serving packs 30 g of protein, for a high-protein meal prep friendly meal.
The best part is how simple it is to prep, the anti-inflammatory benefits from the garlic, ginger and miso support gut health and immunity, and you can easily make it gluten-free with 100% buckwheat soba noodles. It’s easy to bring to the office, and you get a warming soup without having to carry a super easy jar of liquid. If you love meal prep that actually tastes amazing and makes you feel nourished, this one’s for you!
Why I love this recipe (as a nutritionist)
- High-protein for sustained energy: With 30 g of protein per serving mostly from the tofu, this meal keeps you full for hours and supports muscle growth.
- Gut-health friendly: Red miso paste, and kimchi are fermented food that introduces beneficial probiotics to support your microbiome, while the ginger and garlic have anti-inflammatory properties that aid digestion. Combined with 12 unique plants to feed our healthy gut microbiome, this one is a winner.
- Great for fiber beginners: Each serving delivers 6 g of fiber, making it a great meal if you’re working on introducing more plants and fiber in your day. Adding too much fiber too quickly can cause digestive discomfort, such as bloating, and gas.
- Immune-supportive ingredients: With garlic, ginger, and lots of vegetables, this is the perfect pick-me-up recipe, to get you through winter.
- Meal prep friendly: Glass containers keep this fresh for up to 5 days, and it takes just minutes to prepare when you add boiling water, making healthy eating effortless even on your busiest days.
- Great for weight loss: An easy and nutrient dense meal, to make it simpler to stick to your calorie deficit.
Ingredient notes
- Extra firm tofu: Look for calcium-set varieties to boost your calcium intake, which is especially important on a plant-based diet for bone health.
- Shiitake mushrooms: These add a rich, meaty umami depth and contain beta-glucans that support immune function. You can use fresh mushrooms, or dried (rehydrates before cooking), shiitake is my go to for that deep umami taste and chewy bite, but you can substitute with other mushroom varieties if needed.
- Soba noodles: Made from buckwheat, these noodles are nutritious and slightly nutty. For gluten-free, choose 100% buckwheat soba noodles, as most grocery store varieties contain wheat flour. Cook according to package directions and rinse well under cold water to prevent sticking.
- Red miso paste: This fermented paste adds deep umami flavor and gut-friendly probiotics. Red miso is more robust than white, but you can use white miso for a milder, sweeter flavor.
- Hulled tahini: Creates the creamy, nutty broth and adds calcium and healthy fats. Make sure to stir well before using, as the oil separates naturally. Hulled tahini is milder than unhulled.
- Fresh ginger: Anti-inflammatory ingredient that aids digestion and adds warming, zesty flavor. Use a spoon to scrape off the skin easily before blending.
- Garlic: Part of the allium family, garlic enhances iron absorption from plant foods and has anti-viral properties. It also makes the sauce incredibly aromatic and flavorful.
How to make this recipe
Cook the soba noodles according to package directions, then drain and rinse under cold water to stop the cooking process.
Sauté the tofu cubes and sliced shiitake mushrooms in sesame oil with tamari, and maple syrup until golden and slightly crispy.
Blend the sauce by combining ginger, garlic, miso paste, tahini, sriracha, lime juice, and water until smooth and creamy.
Layer each meal prep container starting with the sauce at the bottom, followed by the cooked tofu and mushrooms, noodles, shredded carrots, sliced bok choy, shredded nori sheets, and sliced scallions on top.
Store in the fridge for up to 5 days, and when ready to eat, let the container come to room temperature for 30 minutes, then pour boiling water over everything, stir well, and enjoy your nourishing meal! View recipe card below for detailed instructions.
Variations and tips
- Spice level adjustments: Add more sriracha or gochujang for extra heat, or include fresh sliced chili. You can also drizzle crispy chili oil on top when serving for an extra kick.
- Vegetable variations: Swap in thinly sliced spinach or edamame.
- Use glass containers only: Store in glass meal prep containers and bring them to room temperature 30 minutes before adding boiling water to prevent glass cracking. Do not add boiling water to plastic containers, as this can accelerate the release of microplastics in your food.
- Flavor boosters: Top with toasted sesame seeds, extra tamari, a splash of rice vinegar, or a drizzle of crispy chili oil for additional flavor and texture when serving.
- Protein alternatives: Swap tofu for crispy tempeh or cooked edamame if you prefer different protein sources. Both work beautifully in this recipe.
- If you like this recipe, you’ll also love our High-Protein Tofu Poke Bowl, High-Protein Udon Noodle, and High-Protein Vegan ‘Marry Me’ Pasta.
Why you’ll love this miso noodle soup meal prep TL;DR
- High-protein
- Meal prep friendly
- Gut health support
- Anti-inflammatory
- Gluten-free option
- Ready in minutes
FAQ
- Can I make this recipe gluten-free? Yes, use 100% buckwheat soba noodles and ensure your tamari is gluten-free (most brands are, but always check the label). You can also use coconut aminos instead of tamari.
- How do I store miso noodle soup meal prep? Store in airtight glass containers in the fridge for up to 5 days. Bring to room temperature 30 minutes before adding boiling water to prevent the glass from cracking.
- Can I substitute the miso paste? White miso can be used for a milder, slightly sweeter flavor. You can also adjust the amount to taste, starting with less if you’re new to miso.
- Can I freeze this miso noodle soup? Freezing is not recommended as the noodles and vegetables don’t thaw well. For freezer-friendly soup options, try our Viral Soup Dumpling Lasagna, Healing Butternut Squash Soup or Curried Lentil and Sweet Potato Soup instead.
High-Protein Miso Noodle Soup (Meal Prep)
This High-Protein Miso Noodle Soup is a perfect meal prep option, offering a nourishing and delicious experience with tofu, shiitake mushrooms, and soba noodles in a rich miso-based sauce.
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Equipment
Ingredients
- 1 tsp (5 ml) sesame oil - or water fry
- 10 (100) shiitake mushroom - sliced
- 1.2 lb (550 g) extra firm tofu - chopped into small cubes
- 1 tbsp (15 ml) tamari - reduced sodium preferred
- 6.5 oz (180 g) dry soba noodles - use 100% buckwheat for gluten-free
- 2 carrots - shredded
- 3 cups (210 g) bok choy - thinly sliced
- 2 nori sheets - shredded
- 2 scallions - thinly sliced
Sauce
- 2 tbsp (40 g) fresh ginger
- 4 garlic cloves - peeled
- 2 tsp (12 g) red miso paste
- ¼ cup (60 g) hulled tahini
- 1 tbsp (15 ml) sriracha - or Gochujang (more to taste)
- 2 tbsp (30 ml) lime juice
- 1 tbsp (g) low sodium vegetable stock powder
- ¼ cup (60 ml) water
To serve
- kimchi - to taste
Instructions
- Prepare the tofu: To a large pan on medium heat, add the oil, tofu, shiitake mushrooms, and tamari. Cook for 8 minutes, stirring only a couple of times to allow the tofu to sear and develop a golden crust.
- Prepare the noodles: Cook the soba noodles according to the packet instructions. Once cooked, rinse under cold water until the noodles are cold; this prevents sticking.
- Prepare the sauce: Add the ginger, garlic, miso, tahini, Sriracha, lime juice, vegetable stock powder, and water to a small blender and blend until smooth.
- Assemble: Prepare 4 glass containers of at least 21 fl oz (600 ml) size. Layer the sauce at the bottom of each container followed by the tofu and mushrooms, noodles, carrot, bok choy, nori sheets, and scallions.
- When ready to eat, take out of the fridge for 30 minutes to allow the glass to get closer to room temperature. Cover with boiling water, and allow to rest covered for 10 minutes. Add kimchi, stir well and enjoy!
Notes
If using a glass container (which I recommend), take it out of the fridge 30 minutes before adding the boiling water to avoid the very cold glass getting in contact with boiling water, which could shatter it.
I agree that this took longer to prepare than stated. Peeling the ginger, garlic and carrots, washing the fresh spinach and drying it, (or bok choy) washing and cutting up the mushrooms and drying them, etc. But it tasted great!
I’m glad you enjoyed it! We’ve updated the timing now 🙂
This was very good – I used a little coconut cream instead of water for the base. Also brown rice noodles worked well. Thanks for another lovely recipe!
I love these ideas, thank you for sharing Iris 💚 So happy you loved it!
Can you share what vegetable stock powder you use? Is there a substitute for it? Is there a sub for the spicy ingredients? I can’t eat spicy foods. I’m looking forward to making this! Thanks!
Hey JoAnne, this is the one I use: https://nutraorganics.com.au/products/vegetable-broth-powder-garden-veggie?variant=39338764763251
I would just skip the sriracha if you can’t do spicy food 🙂 Maybe a little extra miso or some toasted sesame oil to infuse some extra flavors
Hope you love it!
This recipe is great, but the prep time is comically underestimated. I’ve made it at least four times now, I cook a lot and I’m not slow, but it has never taken me less than an hour. Delicious recipe though, thanks for sharing!
Really easy to do and can replace some
Ingredients on hand
Hey Melissa, so happy you liked it 💚
How long does it last in the refrigerator? Ex. If I made it in the Sunday meal prep
4 days, hope you love it!
This was good. Mine lacked a bit of flavour, perhaps because I used white miso instead of red. I definitely agree that from start to finish, this took me an hour to prepare. I love your recipes though as I’m new to food prepping and appreciate how this helps me with a healthy and high protein diet !
Hi Marina, they look beautiful! This one is definitely more on the subtle taste with the miso broth 🙂 If you want to kick it up a notch, you could use peanut butter instead of tahini, and finish it off with some crispy chili oil 💚 Thank you for your feedback about the timing! I’ve adjusted it to make it a little longer, I think it always takes a little longer when we make a recipe for the first time 🙏
This was super delicious. Really enjoyed it. Thank you!
I’m so glad you enjoyed it 🥰
Would white miso paste work OK?
absolutely 💚
I made this recipe tonight. Delicious! I love the sauce, it’s really original and very tasty. Thanks!
I’m so happy to hear you liked it 💚
What size/volume are your containers?
600ml you can find them at Ikea 🙂