You absolutely loved my viral soup dumpling lasagna, and it gave me the best idea! What if we transformed this delicious dish into a high-protein meal prep? Now you can layer the savory tofu-mushroom filling with wonton wrappers in heat-safe containers, store them in the fridge for up to 5 days, and simply steam them when you’re ready to eat. Each bowl delivers 30 g of protein and is packed with umami from shiitake mushrooms, gochujang, and miso. It’s the perfect solution for busy weeks when you want something nourishing and comforting without the daily prep work. I’ve been making this on repeat, and it’s become one of my favorite meal-prep solutions.
Why I love this recipe (as a nutritionist)
- High-protein: With 30 g of protein per serving from tofu and wonton wrappers, this meal prep keeps you satisfied and energized throughout your busy day.
- Meal prep magic: Assemble four portions at once, store them in the fridge, and you have nourishing lunches or dinners ready in just 20 minutes of steaming.
- Gut-friendly fermented ingredients: Miso paste bring probiotics and complex umami flavors that support digestive health.
- Adaptable spice level: Adjust the gochujang and chili oil to match your preference, from mild and savory to bold and spicy.
Ingredient notes
- Dried shiitake mushrooms: These create the foundation of flavor in this dish. The soaking liquid becomes a rich, umami-packed broth. Dried shiitakes have a chewier texture and more concentrated flavor than fresh. They’re rich in B vitamins, vitamin D, and contain compounds that support immune function and longevity. Find them in the international aisle or at Asian grocery stores for better prices.
- Extra-firm tofu: Crumbles beautifully and absorbs all the savory seasonings. No need to press it for this recipe. Look for tofu labeled “extra firm” for the best texture that holds up during storage and steaming.
- Gochujang and red miso paste: These Korean and Japanese fermented pastes add layers of umami depth, subtle sweetness, and a touch of heat. They also bring gut-friendly probiotics. If you don’t have gochujang, substitute with sriracha or sambal oelek, though the flavor profile will be slightly different.
- Wonton wrappers: Found in the refrigerated or frozen section of most grocery stores. They soften beautifully during steaming and create the signature “lasagna” layers. You can also use dumpling wrappers if that’s what you have available.
- Chinese cabbage and vegetables: Add freshness, crunch, and extra nutrients to the filling. Swap with bok choy, napa cabbage, or spinach if preferred. The shredded carrot adds natural sweetness and vibrant color.
How to make this recipe (summary)
Rehydrate the mushrooms by steeping them in boiling water for 20 minutes, then dice them and reserve the flavorful soaking liquid to use as broth. Make the filling by crumbling tofu and mixing it with diced mushrooms, ginger, garlic, scallions, cabbage, carrot, sesame oil, tamari, and maple syrup. Whisk together gochujang and miso with some vegetable broth until smooth and stir it into the tofu mixture.
Assemble the meal prep bowls by layering wonton wrappers and filling in four small heat-safe bowls, creating multiple layers without adding broth yet. Seal with two final wonton wrappers.
Store the assembled bowls covered in the fridge for up to 5 days, keeping the broth separate. When ready to eat, pour the mushroom-vegetable broth over the filling, then steam for 20 minutes until the wrappers are tender and everything is hot. Serve immediately with crispy chili oil and optional steamed vegetables. View recipe card below for detailed instructions.
Variations and tips
- Add more vegetables during steaming: Throw some broccoli or broccolini into your steamer basket for the final 5 to 7 minutes for an extra serve of veggies alongside your meal.
- Make it milder: Reduce or omit the gochujang and chili oil if you prefer a less spicy version. The miso and shiitake still provide plenty of savory depth.
- Glass bowl safety tip: Be mindful of thermal shock with cold glass bowls from the fridge. Either bring them to room temperature 30 minutes before steaming, or add them to the steamer before turning it on for gradual heating.
- No steamer option: Use a large lidded pot with about 1 inch of simmering water. Just avoid non-stick ceramic coatings that could scratch.
- Customize the filling: Add extra shredded vegetables like bell peppers, zucchini, or baby spinach to boost the nutrient density even further.
- Make it in advance: The assembled but unsteamed bowls keep beautifully in the fridge for up to 5 days, making this perfect for Sunday meal prep.
- If you like this recipe, you’ll also love our High-Protein Miso Noodle Soup (Meal Prep), High-Protein Shepherd’s Pie (Meal Prep), and Vegan Crispy Spring Rolls.
Why you’ll love this Soup Dumpling Lasagna (Meal-Prep Version) TL;DR
- Meal prep friendly
- 30 g protein
- Umami-packed filling
- Ready in minutes
- Iron and calcium-rich
- Stores 5 days
FAQ
- Can I make this gluten-free? Unfortunately, I have not found gluten-free wonton wrappers. Rice paper won’t work well as a substitute as it becomes too chewy when steamed.
- How long can I store the assembled bowls? Store assembled but unsteamed bowls covered in the fridge for up to 5 days. Keep the broth refrigerated separately and add it just before steaming.
- Can I freeze this meal prep? I do not recommend freezing this recipe as the wonton wrappers and tofu texture may be compromised when thawed.
- What can I substitute for gochujang? Try sriracha, sambal oelek, or another chili paste. The flavor will be slightly different but still delicious. For a milder version, reduce the amount or omit it entirely.
- Can I use fresh shiitake mushrooms instead of dried? Yes, but dried shiitakes provide more concentrated umami flavor and a chewier texture that works beautifully in this dish. If using fresh shiitake, pan-fry them first before adding to the filling, as shiitakes should be cooked thoroughly.
Soup Dumpling Lasagna (Meal-Prep Version)
Viral soup dumpling lasagna transformed into high-protein meal prep. Layer filling with wonton wrappers in glass containers, refrigerate for up to 5 days, then steam with veggies when ready to eat.
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Equipment
- Steamer basket
- Heat-safe bowls
Ingredients
For the Filling
- 20 dried shiitake mushrooms
- 23 oz (650 g) extra-firm tofu
- 3 tbsp (60 g) fresh ginger - minced
- 5 cloves garlic - minced
- 2 scallions - finely sliced
- 1 cup (70 g) Chinese cabbage - shredded
- 1 carrot - shredded
- 1 tbsp (15 ml) sesame oil
- 2 tbsp (30 ml) reduced-sodium tamari sauce
- 2 tbsp (30 ml) maple syrup
- 2 tbsp (30 g) gochujang - Korean chili paste
- 1 tbsp (17 g) red miso paste
For Assembly
- 24 wonton wrappers
- 4 cups (1 L) vegetable broth - can vary slightly depending on the size of the containers
For Serving
- 1 tbsp (15 ml) crispy chili oil
Instructions
- Rehydrate the mushrooms: Rinse the dried shiitake. In a heat-safe bowl, add mushrooms and 2 cups (480 ml) boiling water, cover, and steep 20 minutes until very soft. Separate mushrooms from liquid, reserving the soaking liquid. It’s flavorful and can be mixed with the broth. Finely dice the mushrooms.
- Make the filling: Crumble the tofu with your hands. Add to a mixing bowl, along with the diced shiitake, ginger, garlic, scallion, cabbage, carrot, sesame oil, tamari and maple syrup.
- In a small bowl, whisk the gochujang and miso with about ¼ cup of vegetable broth until smooth. Add to the tofu bowl and mix well to combine.
- Assemble (keep dry): Prepare four small heat-safe bowls (about 2 cups / 500 ml volume each). Add 1 wonton wrapper to the bottom, spread a thin layer of filling, then repeat layers of wrapper and filling to create 4 layers total. Seal off with 2 wonton wrappers (6 wrappers total per bowl). Do not add broth at this stage.
- Store: Cover the bowls and refrigerate for up to 5 days. Keep the mushroom-vegetable broth refrigerated separately.
- When You’re Ready to Eat: Gently lift the top wonton layer. Pour the mushroom-vegetable broth over the filling to almost cover it, then replace the top wonton layers.
- Steam: Place bowls in a steamer or a pan fitted with a steamer basket (see notes for no steamer option). Steam covered for 20 minutes. Use gloves to handle as it will be very hot.
- Serve: Spoon over crispy chili oil and serve immediately.
Notes
No steamer option: Use a large lidded pot (do not use non-stick ceramic coating for this, as it could scratch it). Add about 1 inch (3 cm) of hot water, and bring to a gentle simmer.
Glass bowl safety: Be mindful of thermal shock when using cold glass bowls from the fridge. Either bring bowls to room temperature by taking them out 30 minutes before steaming, or add them to the steamer basket before turning it on, for a gradual temperature increase. Never put cold glass directly into boiling water as it may crack.
Optional: Add some broccoli or broccolini to your steamer basket for the final 5 to 7 minutes for an extra serve of veggies.
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