High-Protein Udon Noodle Meal-Prep

Author: Sarah Cobacho

Published: February 25, 2024

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High protein udon noodles in meal prep containers spread over a white surface

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!

Vibrant colorful high-protein udon noodle recipe in glass containers 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 divine 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 rice or 100% buckwheat soba noodles instead.
  • Shiitake Mushrooms: Known for their meaty texture and rich flavor. You can substitute with any mushrooms available to you.
  • 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!

Variations and Tips

  • Add some chili flakes or hot sauce if you prefer a spicy kick.
  • Incorporate tofu or tempeh for an extra protein boost.
  • Consider adding a splash of coconut milk to 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.

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

  • Nutritious
  • Delicious
  • Quick
  • Protein-rich
  • Easy to make
High protein udon noodles in meal prep containers spread over a white surface

High-Protein Udon Noodle Meal-Prep

5 from 10 votes
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.
Sarah Cobacho (plantbaes.com)
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes


Servings 4


  • 6 oz dry udon Noodles
  • 7 oz shiitake mushroom (diced)
  • ¼ cup water
  • 4 cups broccolini (diced or sub for broccoli)
  • 2 green onions (scallions) (diced)
  • 3 cups edamame (thawed)
  • 3 tsp black sesame

Tahini Miso Sauce

  • 2 tbsp tahini
  • 2 tsp miso paste
  • 1 tbsp fresh ginger
  • 1 Medjool date (pitted)
  • 2 tbsp fresh lime juice
  • 2 garlic cloves (peeled)
  • 1 red chili (seeds removed to make it less spicy)
  • 2 tbsp tamari ( reduced-sodium preferred)
  • ½ cup water


  • Cook the udon according to the packet instructions.
  • 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 in the green onions and cook for another minute.
  • In the meantime, prepare the sauce: to a small blender, add the tahini, miso paste, ginger, Medjool date, lime juice, garlic, chili, tamari, and water. Blend until smooth.
  • Add the cooked noodles to the pot, along with the edamame, and Tahini-Miso sauce. Stir well and cook for a further minute.
  • Divide in 4, top with sesame seeds, et voilà!

Per Serving

Calories 518kcalCarbohydrates 71gProtein 30gFat 16gSodium 626mgFiber 16gVitamin A 151IUVitamin C 129mgCalcium 319mgIron 7mg
COURSE Meal Prep
CUISINE Asian-Inspired
KEYWORDS Easy Meal Prep, Noodles
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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 to freeze 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 is a good alternative.

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  1. 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

  2. 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

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

  3. 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

  4. 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!

    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

  5. 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?

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