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    Home / Recipes

    Aug 21, 2022 by Liz Douglas

    Healthy Instant Noodles – High Protein Vegan Meal Prep

    Jump to Recipe - Print Recipe

    This recipe for Healthy Instant Noodles is not only healthy, but nostalgic! When I was a student, I used to live off instant noodles. They were cheap, easy and filling – perfect for someone who was always on the go. But as much as I loved them, I knew they weren’t the healthiest option.

    So when I discovered this healthy instant noodle recipe on TikTok, I was so excited! It’s just as easy to make as regular instant noodles, but it’s loaded with healthy ingredients like veggies, textured vegetable protein and tahini. Plus, you can customize it to your own taste by adding different sauces or spices.

    This recipe is the perfect way to get your meal prep on point. You can prepare it a week in advance, and all you have to do is add hot water when you’re ready to eat. It’s also perfect for taking to work – just pour boiling water into the container in the office kitchenette and you’re good to go!

    So if you’re looking for a healthier alternative to regular instant noodles, give this recipe a try! You won’t be disappointed.

       Ingredients for Healthy Instant Noodles on a marble benchtop

    Key Ingredients for Healthy Instant Noodles

    Vermicelli Noodles

    Instant noodles are a convenient and affordable way to get a meal on the go, but they’re not always the healthiest or allergen-friendly option. This recipe for Healthy Instant Noodles uses vermicelli noodles, which are made from rice flour and are naturally gluten free. As the noodles are so fine, they also cook quickly – an essential factor for instant noodles!

    Bok Choy

    Bok choy is a great ingredient for this Healthy Instant Noodle lunch recipe because it’s low in calories but high in nutrients. It’s an excellent source of vitamins A, C and K, as well as minerals like potassium and calcium. It’s perfect for this recipe because it cooks quickly when covered with boiling water.

    Textured Vegetable Protein

    Textured vegetable protein (TVP) is a dehdryated plant-based meat alternative made from soy. It’s a high-protein, low-fat food that’s often used in vegetarian and vegan meals. TVP is a great ingredient for this Healthy Instant Noodle lunch recipe because it’s low in calories but high in protein. It’s also a very convenient work-lunch option because it weighs very little when dry, and rehydrates very quickly when covered with boiling water. Therefore, you can minimise the weight in your work bag, and still enjoy a satisfying protein-rich lunch that keeps you full all afternoon.

    Hoisin Sauce

    Hoisin sauce is used in this recipe as it gives the stock paste a distincitve sweet, fragrant and umami flavour which is typical of Asian cuisine. It is often used as a glaze, or an addition to stir fries and soups like Vietnamese pho.

    A glass jar filled on white kitchen bench filled with Healthy Instant Noodles soup

    Substitutions for ingredients in Healthy Instant Noodles

    If you’re looking for a healthier alternative to regular instant noodles, or if you’re allergic to some of the ingredients in this recipe, there are plenty of substitutions you can make. Here are a few suggestions:

    • Tahini can be replaced with smooth natural peanut butter
    • Sriracha can be replaced with any hot sauce
    • Bok choy can be replaced with other leafy greens like spinach, kale or wombok (Chinese cabbage)
    • Textured vegetable protein (TVP) can be replaced with any other plant-based meat alternative like tofu, tempeh or seitan

    Storage instructions for Healthy Instant Noodles

    This Healthy Instant Noodle Recipe can be stored in the fridge for up to 5 days. Simply place them in a sealed container and store in the fridge. When you’re ready to eat, just add hot water and enjoy.

    Ingredients for an Healthy Instant Noodles soup on a marble benchtop

    FAQs

    What is the difference between regular instant noodles and this Healthy Instant Noodle recipe?

    Regular instant noodles are often high in calories, carbs, and fats, while the Healthy Instant Noodle Recipe is lower in all of these. Additionally, regular instant noodles are made from wheat and are often not vegan-friendly, while this Healthy Instant Noodle Recipe is gluten-free and plant-based.

    Can this recipe be stored in the fridge?

    Yes, this Healthy Instant Noodle Recipe can be stored in the fridge for up to 5 days. Simply place them in a sealed container and store in the fridge. It’s safe to leave at room temperature for a couple of hours before lunch at the office (but not much more, as you don’t want the greens to go bad). When you’re ready to eat, just add hot water and enjoy!

    Can I customise this recipe for Healthy Instant Noodles?

    Yes, absolutely! You can adjust the quantities in the stock paste to suit your taste. In addition, you can swap the TVP for a protein of your choice, like tofu or tempeh. You can also use any leafy green that wilts quickly in boiling water instead of bok choy (like spinach, kale or wombok). Some other simple substitutions include swapping tahini for peanut butter or removing the chilli for a milder flavour.

     

    A glass jar filled on white kitchen bench filled with Healthy Instant Noodles soup

    This Healthy Instant Noodle Recipe is an excellent way to get a healthy meal on the go. Also, if you love quick Asian-inspired soups like this one, be sure to check out this delicious viral Miso Dumpling 15 Minute Soup by Naturallie Plant Based.It’s quick and easy to make, and you can customize it to your own taste. Plus, it’s perfect for taking to work or school.

    So if you’re looking for a healthier alternative to regular instant noodles, give this recipe a try! You won’t be disappointed. Have you tried this recipe? Let me know what you think in the comments below. 

    A glass jar on a white kitchen benchtop filled with vegetable soup
    Print

    Healthy Instant Noodles

    This healthy high protein riff on instant noodles is vegan, gluten free and a great lunch option to take to the office! Perfect for meal prep.
    Course Soup
    Cuisine Chinese
    Keyword easy vegan soup, healthy instant noodles, healthy two minute noodle recipe, healthy vegan noodle recipe, healthy vegan soup recipe, high protein vegan soup, high protein vegan soup recipe, instant vegan noodle soup, soup in a jar, tiktok food trend, tiktok healthy noodles recipe, tvp soup, tvp soup recipe, vega meal prep, vegan noodles
    Prep Time 10 minutes minutes
    Cook Time 2 minutes minutes
    Total Time 12 minutes minutes
    Servings 4 people
    Calories 414kcal
    Cost $11

    Ingredients

    Stock paste

    • 3 tbsp tahini
    • 1/4 cup hoisin sauce
    • 1 tbsp miso paste
    • 1 tbsp sriracha
    • 3 cloves garlic minced
    • 2 tsp vegetable stock powder
    • 2 tsp chinese five spice

    Noodle soup

    • 1 bunch bok choy (3 stems) chopped
    • 200 g rice vermicelli noodles
    • 1 cup textured vegetable protein dry
    • 1 red chilli finely sliced (optional)

    Instructions

    • Prepare vegetables. Mince garlic. Finely slice chilli (optional – omit if you prefer less heat). Wash and trim the ends of the buk choy, the chop into 2-3cm pieces.
    • Make the stock paste buy combining all the ingredients in a small bowl. Mix well until combined.
    • Lay out four medium sized jars or lunch size tupperware containers. Break the vermicelli noodles into 4 sections and place into each container, followed by 1/4 cup of TVP in each, then dividing the buk choy and chilli between each container evenly, plus a scoop of the stock paste in each. Seal the containers and keep in the fridge until ready to use.
    • When you are ready to eat, pour boiling water into the container, enough so that the ingredients are covered. Leave this to sit for 2-3 minutes before stirring gently until the stock paste is dissolved. Eat immediately!

    Nutrition

    Calories: 414kcal | Carbohydrates: 67g | Protein: 20g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Cholesterol: 1mg | Sodium: 1018mg | Potassium: 708mg | Fiber: 8g | Sugar: 11g | Vitamin A: 9514IU | Vitamin C: 115mg | Calcium: 347mg | Iron: 6mg

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    Reader Interactions

    Comments

    1. Karina Banno says

      February 24, 2023 at 2:52 pm

      4 stars
      Been having these for dinner the last two weeks. Love an easy meal prep. The 2tsp Chinese spices is a little strong, so I adjusted it to 1tsp. Filling and tasty.

      Reply
    2. Jo says

      February 24, 2023 at 4:54 pm

      5 stars
      As an instant noodle fiend, these have been a great way to satisfy my cravings! so easy to swap noodles or veggies so it doesn’t get same-y when meal prepping. Loveeee this <3

      Reply
    3. Laura says

      February 24, 2023 at 11:47 pm

      5 stars
      I’m not kidding when I say I’ve been making this for my packed lunches every week for a couple months! They’re super healthy, so customizable, and they couldn’t be faster to meal prep or prepare on the day. 12/10!

      Reply
    4. Daniela Velez says

      August 08, 2023 at 6:08 am

      5 stars
      Looks delish, trying this soon!

      Reply

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