Korean BBQ is one of my favorite meals to treat myself to – and it's super easy to make Korean BBQ at home too. It's a Korean delicacy for a reason – nothing is as delicious as some grilled meat. While Korean BBQ is definitely delicious, is Korean BBQ healthy?
Korean BBQ can be healthy given that it is predominantly made of protein and contains essential vitamins and minerals. Given that it is typically grilled rather than fried, it can be a healthier option than other types of meat dishes. However, it is important to be mindful of the amount of sodium and saturated fat that can be found in some Korean BBQ marinades and dipping sauces, as well as the high-calorie sides that often accompany it.
In this guide, we’ll be looking at an overview of whether Korean BBQ is healthy, some tips on how to incorporate it into a healthy diet, and some of the best healthy Korean BBQ dishes you can make at home.
💭 What is Korean BBQ?
Korean BBQ is a popular Korean cuisine where diners grill a variety of marinated meats, such as beef, pork, and chicken, at their own table. It is often accompanied by a range of side dishes, including kimchi, rice, and vegetables.
When made right, it's a great healthy Korean food option given it's high protein content.
Korean BBQ vs. American BBQ
Korean BBQ is a style of cuisine where diners grill marinated meats at their own table and is typically accompanied by a variety of side dishes. In contrast, American BBQ typically involves slow-cooking meat, such as pork or beef, with a dry rub or sauce over a wood or charcoal fire. The meat is often served with sides such as coleslaw, baked beans, and cornbread. The two types of BBQ have different cooking methods, flavor profiles, and cultural origins.
🍏 Health Benefits
Packed with Protein – Korean BBQ typically largely consists of meat, which makes for a great source of protein.
Essential nutrients – Packed with iron, zinc, and vitamin B12. Consuming an adequate amount of these nutrients through diet, such as through foods like grilled meats and vegetables, can help support optimal health and prevent deficiencies.
Comes with vegetable side dishes – Many Korean BBQ dishes feature vegetables such as kimchi, which is a good source of fiber and probiotics.
⚡ Potential Risks
Can be high in fat – Most Korean BBQ meats are pork and beef, which can be high in fats. This can be mitigated by picking leaner cuts of meat.
High in Sodium – Korean BBQ Marinades and dipping can be high in sodium and saturated fats. By portioning these sauces mindfully, you can manage this carefully.
High Fat and High Calorie Sides – Korean BBQ can come with a variety of sides that are high in fat and carbs, such as rice and corn cheese. While neither of these are inherently bad, it can be easy to overeat and consume an excessive amount of calories.
Risks of eating red meat – Consuming large amounts of red meat has been linked to an increased risk of certain health issues such as heart disease and diabetes. Learn more about the risks of red meat.
Hard to Portion Control – Given that Korean BBQ is often eaten family style, it makes it a lot harder to portion control, which increases the risk of overeating.
💡 Expert Tips
Opt for leaner meats – This will allow you to consume more meat and protein while minimizing calories
Opt for lower calorie dipping sauces – Opt for salt or ssamjang, which are 0-30 calories per tablespoon, instead of sesame oil based sauces, which are 120 calories per tablespoon.
Maximize on healthy veggie side dishes – This will add a variety of nutrients and fiber to your diet and help you feel more full without adding much calories.
Portion high fat and high calorie side dishes mindfully – Portion calorie-dense ingredients, such as rice, mindfully. I usually opt for 1 serving of rice (¼ cup uncooked).
🥩 6 Kinds of Korean BBQ with Nutrition Info
Beef Bulgogi
Bulgogi is a Korean barbecue favorite consisting of slices of beef marinated in a savory sauce and grilled to perfection.
While bulgogi is undeniably delicious, is bulgogi healthy?
Bulgogi is a very healthy dish given that it has high protein content and is marinated in a soy-based sauce, which is relatively low in calories. A serving of the dish is 476 calories, with 27 grams of protein, 21 grams of fat, and 44 grams of carbs, with a serving of rice.
The key to making this dish low-calorie is to portion the ingredients mindfully.
See how I made my beef bulgogi recipe.
Kalbi
Kalbi, also known as short ribs, is a popular dish in that features tender, marinated beef ribs grilled to perfection. The sweet and savory Kalbi marinade is made with a combination of soy sauce, brown sugar, garlic, and sesame oil, which gives the dish a deliciously rich and complex flavor.
While kalbi is undeniably delicious, is it healthy?
This recipe for a serving of Hawaiian kalbi comes in at 330 calories with 23 grams of protein, 18 grams of fat, and 21 grams of carbs.
The key to making this dish low-calorie is to portion the ingredients mindfully, especially given since beef is not a lean protein.
See how I made my kalbi recipe as a starting point.
Chicken Bulgogi
Korean chicken bulgogi, or dak bulgogi, is a chicken variation of the popular beef bulgogi dish in Korean bbq. By using chicken instead of beef, this dak bulgogi makes for a leaner and lower fat Korean barbecue meal.
While chicken bulgogi is undeniably delicious, is it healthy?
A serving of dak bulgogi with rice runs at 430 calories with 37 grams of protein, 20 grams of fat, and 42 grams of carbs.
The dish is predominantly made of chicken, a lean protein source, so the bulk of the additional calories will come from the marinade. It's key to portion the marinade ingredients mindfully to keep overall calorie content low.
See how I made my dak bulgogi recipe as a starting point.
Spicy Chicken Bulgogi
Spicy Chicken bulgogi is another variation of the well-known Korean barbecue dish bulgogi. It uses a chicken base and a spicy marinade for a sweet and spicy flavor.
While spicy chicken bulgogi is undeniably delicious, is it healthy?
A serving of spicy chicken bulgogi runs at 290 calories with 35 grams of protein, 20 grams of fat, and 12 grams of carbs.
The dish is predominantly made of chicken, a lean protein source, so the bulk of the additional calories will come from the marinade. It's key to portion the marinade ingredients mindfully to keep overall calorie content low.
See how I made my spicy chicken bulgogi recipe as a starting point.
Dak Galbi
Cheese Dakgalbi is a tasty Korean dish consisting of juicy, spicy marinated chicken topped with gooey melted cheese and generally is cooked on a dak galbi pan made of cast iron, giving it a smoky and delicious flavor.
While cheese dakgalbi is undeniably delicious, is it healthy?
A serving of cheese dakgalbi can consist of just about 344 calories, with 40 grams of protein, 17 grams of fat, and 23 grams of carbs.
The dish is predominantly made of chicken, a lean protein source, so the bulk of the additional calories will come from the mix-ins and the marinade. It's key to portion the high-calorie mix-ins, such as cheese and rice cakes, and marinade ingredients mindfully to keep overall calorie content low.
See how I made my cheese dakgalbi recipe as a starting point.
Kalbi Taco
Kalbi taco, or Korean short rib taco, is one of my favorite fusion inventions. It consists of a combination of sweet and savory marinated Korean meat with fresh taco toppings and salsa verde.
While kalbi taco is undeniably delicious, is it healthy?
This recipe for 4 kalbi tacos comes in at 468 calories with 32 grams of protein, 30 grams of fat, and 43 grams of carbs.
The key to making this dish low calorie and packed with protein is to portion the beef mindfully, opt for a low calorie tortilla option, and omit high-fat toppings.
See how I made my kalbi taco recipe to learn to make your own.
🔑 Key Takeaways
Korean BBQ can be a healthy addition to your diet if you opt for lean meats, moderate your portions, and choose nutritious banchan and dipping sauces. Incorporating Korean BBQ into your healthy eating regimen is a breeze. If you have any questions, feel free to drop a comment in the comments section.
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