High-Protein Udon Noodle Meal-Prep

5 from 14 votes

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Author: Sarah Cobacho

Published: February 25, 2024

Sarah Cobacho holding a glass container of high-protein udon noodles, with additional meal prep containers visible in the background.

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!

Close-up of high-protein udon noodles with broccolini and black sesame seeds in a glass container, placed on a white surface.

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.
Vibrant ingredients for high-protein udon noodles, including edamame, broccolini, mushrooms, and seasonings, displayed on a white surface.

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.

Close-up of a pot filled with high-protein udon noodles, broccolini, shiitake mushrooms, and edamame on a white surface.

Finally, divide it into servings, top with sesame seeds, and enjoy! View the full recipe below for detailed instructions.

Glass container of high-protein udon noodles topped with black sesame seeds, surrounded by additional meal prep containers and a small dish of kimchi.

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.
Close-up of a glass container with high-protein udon noodles topped with black sesame seeds, held by Sarah Cobacho with a fork above the dish.

Why You’ll Love This High-Protein Udon Noodle Meal-Prep

  • Nutritious
  • Delicious
  • Quick
  • Protein-rich
  • Easy to make
Sarah Cobacho holding a glass container filled with high-protein udon noodle meal prep, smiling at the camera.
Sarah Cobacho holding a glass container of high-protein udon noodles, with additional meal prep containers visible in the background.

High-Protein Udon Noodle Meal-Prep

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This High-Protein Udon Noodle Meal-Prep recipe, which serves 4, combines udon noodles, shiitake mushrooms, broccolini, scallions, edamame, and sesame seeds, all tossed in a homemade tahini miso sauce. It's a nutritious, protein-packed dish that can be prepared in about 20 minutes, making it perfect for a quick and easy meal-prep option.

PRINT RECIPE PIN

Prep Time : 10 minutes
Cook Time : 10 minutes
Total Time : 20 minutes

Equipment

Servings 4

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

Broccolini: if broccolini is not available to you, use broccoli.
Noodle cooking water: using this water makes the sauce slightly more starchy and luscious. 
Gluten-free option: use GF udon, 100% buckwheat soba noodles, or rice noodles.
Medjool date: can be substituted for 1 tbsp maple syrup or other sweetener. 

Video

Nutrition Information

Per Serving/Portion

Calories 518 kcalCarbohydrates 71 gProtein 30 gFat 16 gSodium 626 mgFiber 16 gVitamin A 151 IUVitamin C 129 mgCalcium 319 mgIron 7 mg

FAQ

Can I make this recipe gluten-free?

Yes, simply use gluten-free noodles instead of traditional udon, and make sure the tamari you are using is certified gluten-free.

How long does this meal prep last in the fridge?

Properly stored, it can last for up to 4 days.

Is this recipe vegan?

Yes, it’s plant-based and perfect for a vegan diet.

Can I freeze this meal prep?

No, I do not recommend freezing this one. Check out our Chickpea Curry for a great freezer-friendly meal prep

Are there any nut-free alternatives for tahini?

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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5 from 14 votes (7 ratings without comment)

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26 Comments

  1. 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!5 stars

    Reply

    1. So happy you loved it Christina 💚 Kimchi is always a good idea!

      Reply

  2. 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.5 stars

    Reply

    1. This is so lovely Nick! Thank you for your beautiful word! Hope you love the sushi bowl just as much 💚

      Reply

  3. Hi 🙂 I am wondering if there would be a substitute for the date in the sauce? I don’t really cook with dates so would hate to buy a container to have them go to waste. Thanks 🙂

    Reply

    1. Hey Toby, you can replace it with maple syrup or the sweetener of your choice 🙂 I would say 1 tbsp of maple syrup is probably a good place to start, and then you can adjust to taste! Let me know how you go 🙂

      Reply

  5. Hi. Just wanted to say that all your recipes look delicious!
    I am starting a journey towards a fully plant-based diet and I wish to try them all 🙂
    My first one was this dish and have to say that I loved the sauce! I am more comfortable with the Mediterranean cuisine thus I am a bit inexperienced with the Asian flavours. Thank you for guiding me! 🙂
    Regards from Portugal.
    Tania.

    Reply

    1. Hey Tania, Congrats on your journey towards a plant-based diet, that’s very exciting 💕 I’m so happy my recipes are helpful 💚

      Reply

  6. Hi Sarah. I am not very familiar with miso. Is it ‘white’ miso that is used for this dressing? Please advise. thanks

    Reply

    1. White is a little milder and red a bit stronger in taste, you can use any that you like 🙂 hope you love the recipe!

      Reply

  7. This is perfect! I love the sauce so much. My store was sold out of broccolini so I used broccoli instead. It was delicious!5 stars

    Reply

    1. Hey Zoe, thank you for leaving a review! I’m so happy you loved it 💚

      Reply

  8. Where do you get your round glass dishes from? I love this recipe and would love to take it to work in a glass dish like in your photos. 🙂5 stars

    Reply

    1. So happy you love the recipe 🙂 The containers are from Ikea, they are the 600ml size so convenient!

      Reply

  9. The udon noodles are excellent in this pasta, and I just love the sweet crunchy broccolini! This dish reminds me a bit of a spicy linguini alfredo. Thank you!!5 stars

    Reply

    1. So happy you’re enjoying it! Spicy linguini alfredo sounds delicious 😍

      Reply

  10. What brand(s) do you like best for the tahini and miso paste? I have never purchased either before, so would appreciate your recommendation. Also, are these typically found at any grocery store? Thank you!

    Reply

    1. Hey lovely, I don’t have any specific brands in mind, I usually get the one in Harris Farms if you’re in Aus, but you can find them in most supermarkets here 🙂 Where are you located? Maybe someone in the community will have some brand recommendations

      Reply

  12. Hello, one thing didn’t make sense on this one. It said to cook the mushrooms until all the water was gone, but then when you add the broccolini there’s no water or oil or cook it in. I assumed I was meant to add more water and steam it, is that right?

    Reply

    1. It did not need to when I made it, but if it sticks to the pan, you can add a little water or oil of choice 🙂

      Reply