Noodles are my favorite foods of all time. Whether stir fried or served in a comforting broth, they always make a delicious and comforting meal.
While we can all agree that noodles are delicious, are noodles healthy?
Noodles are very healthy and a good source of carbohydrates, which are essential for fueling workouts and powering essential bodily functions. On average, a serving of noodles runs at about 180 calories.
The key to making a healthy noodle recipe is to portion them mindfully and consume them with enough protein.
I wrote this guide to share some tips on how to make low-calorie and healthy noodle dishes that are great for weight loss, and share some of my favorite healthy noodle recipes.
Specifically, I’ll be sharing recipes that have high protein and low-calorie content.
How to Make A Healthy Noodle Dish
Staying fit does not mean you can't eat noodles. I often eat noodle dishes during the week by following a few principles to keep my meals healthy, low-calorie, and macro-focused. Here are some principles I follow:
- Portion Control Noodles: One serving of noodles is typically 180 calories, which is very manageable
- Opt for Lean Meats: I usually use skinless chicken thighs and seafood as these are leaner and more protein dense compared to other protein sources.
- Higher Ratio of Protein: Making the dish more protein-heavy will make this a more satiating meal. Protein directly reduces ghrelin, the hormone in your body that causes us to feel hungry. Check out this article on hunger hormones to learn more.
- Adding Vegetables: Vegetables are a great way to round out the dish and feel fuller without adding too many additional calories. Some of my favorites to add include onions, carrots, and cabbage.
- Substituting, Portioning, or Omitting High-Calorie Ingredients: Some high-calorie ingredients can be omitted or substituted without sacrificing the flavor of the dish too drastically.
Top 20 Healthy Noodle Recipes
Chicken Pho
Pho is a classic Vietnamese dish that is beloved by everyone. It's a noodle soup dish that consists of a clear broth stewed with spices paired with rice noodles and a protein source, oftentimes beef or chicken.
While pho is undeniably delicious, is pho healthy?
Let's take a look at the nutrition breakdown of a typical bowl of chicken pho:
et's take a look at the nutrition breakdown of a typical bowl of chicken pho:
Pho can be a very healthy dish, consisting of 418 calories, with 40 grams of protein, 15 grams of fat, and 48 grams of carbs.
The key to making this dish healthy is to choose a lean protein, such as chicken, portion it enough to hit your protein macros, and portion the amount of noodles used mindfully.
To learn more, check out my chicken pho recipe.
Bo Kho (Vietnamese Beef Stew)
Bo kho is a Vietnamese stewed beef dish complete with warm savory spices and paired with delicious chewy noodles. It is the optimal comfort food.
So what does the nutrition profile for bo kho look like? Is bo kho healthy?
Let's take a look at the nutrition breakdown of bo kho:
Bo kho is a very healthy dish given that it contains ample protein content from the beef, packed with nutrients from the vegetables, and is balanced with a serving of carbs.
A serving of bo kho contains 510 calories with 33 grams of protein, 19 grams of fat, and 54 grams of carbs.can be a very healthy dish, consisting of 290 calories, with 34 grams of protein, 20 grams of fat, and 12 grams of carbs.
The key to making this dish healthy is to portion the beef and noodles mindfully, as they are more calorie-dense ingredients.
To learn more, check out my bo kho recipe.
Pad Kee Mao
Nothing is quite as satisfying as some delicious Thai noodles. Thai noodle dishes, such as Pad Kee Mao, is probably the last thing you'd think of eating when you're trying to get fit. But with careful ingredient portioning, it's easy to make a low-calorie macro friendly version of the dish.
So what does the nutrition profile for this Pad Kee Mao look like? Is Pad Kee Mao healthy?
Let's take a look at the nutrition breakdown of this healthy Pad Kee Mao recipe:
This pad kee mao can be a very healthy dish, consisting of 472 calories, with 37 grams of protein, 10 grams of fat, and 58 grams of carbs. This dish has a well-balanced nutrition profile predominantly consisting of proteins and carbs, making it a well-balanced meal that can help satisfy your craving for Thai noodles. However, the key to making this dish help rather than hinder progress towards your fitness goals is picking the right proteins and portioning high calorie ingredients mindfully.
Check out my recipe for healthy chicken Pad Kee Mao to see how I put this recipe together.
Pad Thai
Pad Thai is synonymous with Thai food — it’s a Thai classic that’s beloved by those from around the world. With it’s deliciously chewy noodles with a tangy, umami sauce and creamy egg that is often mixed in, it’s no wonder that Pad Thai is so popular.
So what does the nutrition profile for pad thai look like? Is pad thai healthy?
Let's take a look at the nutrition breakdown of the pad thai:
Pad thai can be a very healthy dish, consisting of 463 calories, with 34 grams of protein, 15 grams of fat, and 60 grams of carbs.
To keep it healthier, opt for lean proteins, such as boneless skinless cuts of chicken or seafood. It's also vital to portion the rice noodles carefully, as the calories in of the noodles can easily add up. With careful portioning and mindful ingredient choices, pad thai can easily be made a macro friendly and calorie conscious dish. Check out my recipe for healthy pad thai to see how I made mine.
Pad See Ew
Pad See Ew is a Thai stir-fry noodle dish that is a Thai street food dish that has made its way into the menu of every Thai restaurant. With its deliciously chewy noodles with a sweet and salty sauce and creamy egg that is often mixed in, it’s super addicting and easy to put together, making it the ultimate comfort lunch dish.
So what does the nutrition profile for the pad see ew look like? Is pad see ew healthy?
Let's take a look at the nutrition breakdown of pad see ew:
Pad see ew is a very healthy dish given that it is a very well-rounded macro dish that predominantly consists of proteins from the meat and egg and carbs from the noodles. An average serving of Pad See Ew can be up to 430 calories with 32 grams of protein, 15 grams of fat, and 52 grams of carbs.
To up the protein content, I used a portioned amount of noodles and bulked up on the chicken. This creates a very impressive nutrition profile predominantly for the dish.
Check out my pad see ew recipe to see how I made this dish.
Chicken Yakiudon
Chicken Yaki Udon is a delicious and simple protein packed Japanese stir-fried dish — complete with juicy chicken mixed with an umami soy-based sauce, chewy udon noodles, and a creamy egg.
So what does the nutrition profile for yaki udon look like? Is yaki udon healthy?
Let's take a look at the nutrition breakdown of the yaki udon:
Yaki Udon can be a very healthy dish, consisting of only 414 calories predominantly coming from the 33 grams of proteins from the chicken and egg and 47 grams of carbs from the noodles, making it a well-balanced and nutritious dish. The key to making this dish help rather than hinder progress towards your fitness goals is portioning each ingredient mindfully and using the right type of protein.
Check out my recipe for chicken yakiudon to see how I portioned this recipe.
Dakdoritang
Dakdoritang, or Korean spicy chicken stew, is a delicious and healthy dish that will warm your soul. It’s complete with juicy braised chicken thigh with flavorful vegetables braised in a sweet and spicy braising sauce.
So what does the nutrition profile for dakdoritang look like? Is dakdoritang healthy?
Let's take a look at the nutrition breakdown of the dakdoritang:
A serving of dakdoritang is 430 calories, with 31 grams of protein, 19 grams of fat, and 48 grams of carbs.
Dakdoritang is a really healthy dish given that it predominantly consists of protein from the chicken. To keep it healthier, opt for boneless skinless cuts of chicken as opposed to skin-on chicken if possible as this will cut a significant amount of fats and calories.
To learn more, check out my Dakdoritang recipe.
Chicken Kalguksu
Kalguksu is a hearty Korean noodle soup recipe. Made with chewy knife cut noodles and soaked in an umami soy-based broth and juicy chicken thigh, this dish is like a Korean version of chicken noodle soup.
So what does the nutrition profile for this chicken kalguksu look like? Is chicken kalguksu healthy?
Let's take a look at the nutrition breakdown of the chicken kalguksu:
A serving of Chicken Kalguksu is only 447 calories, with 37 grams of protein, 22 grams of fat, and 37 grams of carbs, following the recipe and portions below.
As you can see, the dish has a very impressive well-balanced nutrition profile predominantly consisting of proteins and carbs. However, the key to making this dish help rather than hinder progress towards your fitness goals is picking the right cut of chicken and portioning ingredients mindfully.
To learn more, check out my chicken kalguksu recipe.
Jang Kalguksu
Jang Kalguksu, or gochujang noodle soup, is a comforting Korean noodle soup dish that is spicy, flavorful, and comforting. The delicious chewy noodles in the spicy warm broth make for a delicious meal, especially in the cold winter months.
So what does the nutrition profile for this jang kalguksu look like? Is jang kalguksu healthy?
Let's take a look at the nutrition breakdown of the jang kalguksu:
A serving of Jang Kalguksu is only 433 calories, with 43 grams of protein, 18 grams of fat, and 42 grams of carbs, following the recipe and portions below.
It has a well-balanced mix of protein and carbs. As long as each ingredient is portioned mindfully, this is a great healthy meal.
To learn more, check out my jang kalguksu recipe.
Japanese Curry Udon
Japanese curry is the ultimate comfort dish – the juicy chicken and fork-tender carrots cooked in the velvety Japanese curry make for a delicious and healthy meal.
So what does the nutrition profile for the Japanese curry udon look like? Is it healthy?
Japanese curry udon can be a very healthy dish if made with the right strategies. My healthy cup noodle recipe using Mama cup noodle runs at 440 calories with 28 grams of protein, 11 grams of fat, and 56 grams of carbs.
You can refer to the nutrition and calorie breakdown below:
By limiting the amount of noodles used and adding additional protein, you can make a healthy Japanese curry udon dish.
Check out my Japanese curry udon recipe see how I made mine.
Healthy Instant Noodle Recipe
Cup noodles, or instant noodles, consist of dried noodles in a cup or packet that only requires boiling water to make. They’re popular for a quick convenient portable meal. While Instant noodles are tasty and convenient to make, is cups of noodle healthy?
So what does the nutrition profile for cup noodles look like? Are cup noodles healthy?
Cup noodles can be a very healthy dish if made with the right strategies. My healthy cup noodle recipe using Mama cup noodle runs at 423 calories with 30 grams of protein, 21 grams of fat, and 26 grams of carbs.
You can refer to the nutrition and calorie breakdown below:
By limiting the amount of noodles used and adding additional protein, you can make a healthy instant noodle dish.
Check out my recipe for healthy cup noodles to see how I made mine.
Chinese Chicken Curry Noodles
The Chinese chicken curry noodle consists of aromatic curry sauce paired with the chewy egg noodles and juicy chicken thigh.
While this dish is definitely delicious, are Chinese curry chicken noodles healthy?
Let's take a look at the nutrition breakdown of the Chinese curry chicken noodles:
Chinese curry chicken can be a very healthy dish, consisting of 334 calories largely from proteins and carbs. In this recipe, it has 29 grams of protein, 7 grams of fat, and 35 grams of carbs, making it a well-balanced meal from a macronutrients standpoint.
Check out my chicken curry noodle recipe to see how I put this recipe together.
Spicy Cumin Noodles (Xian Noodles)
There’s nothing that hits the spot more than these delicious spicy chicken cumin noodles. The flavorful spice laden chicken paired with the chewy noodles make a delicious combo.
So what does the nutrition profile for xian noodles look like? Are xian noodles healthy?
Let's take a look at the nutrition breakdown of the xian noodles:
Xian noodles can be a yummy low calorie dish, consisting of 398 calories, with 30 grams of protein, 16 grams of fat, and 43 grams of carbs.
Check out my recipe for the cumin chicken noodles to see how I made mine.
Kimchi Carbonara
Kimchi carbonara udon is perfect for kimchi lovers and super easy to make. The salty, delicious Kimchi flavor paired with the creamy texture of an egg coated on the chewy udon noodles makes a truly mouthwatering recipe.
So what does the nutrition profile for kimchi carbonara udon look like? Is kimchi carbonara udon healthy?
Let's take a look at the nutrition breakdown of the kimchi carbonara:
Kimchi carbonara can be a yummy low calorie dish, consisting of 268 calories, with 13 grams of protein, 7 grams of fat, and 43 grams of carbs.
Pair it with a poached egg for a creamy like texture and additional protein. Check out my recipe for kimchi carbonara to see how I made mine.
Garlic Noodles
Garlic noodles are a classic favorite that originated in a popular Vietnamese restaurant in San Francisco and has spread to restaurants all over -- the umami garlic flavor coated with chewy noodles are so satisfying and delicious. Best of all, they're super easy to make.
So what does the nutrition profile for garlic noodles look like? Are garlic noodles healthy?
Let's take a look at the nutrition breakdown of the garlic noodles:
Garlic noodles can be a very healthy dish, consisting of 334 calories, with 32 grams of protein, 5 grams of fat, and 40 grams of carbs.
It predominantly consists of carbs from the noodles and protein from the paired protein.
The key to making this dish macro-friendly is to add a lean a protein source to the garlic noodles and portion the noodles mindfully.
To learn more, check out my garlic noodles recipe.
Nabeyaki Udon
Nabeyaki udon is the classic Japanese comfort food -- full of vegetables, chicken, and chewy udon noodles served in a dashi-based broth, this recipe is as comforting as it is healthy.
So what does the nutrition profile for nabeyaki udon look like? Is nabeyaki udon healthy?
Let's take a look at the nutrition breakdown of nabeyaki udon:
Nabeyaki udon is a great healthy noodle soup dish -- one serving is about 383 calories with 32 grams of protein, 16 grams of fat, and 39 grams of carbs using the portions and ingredients above. I made this dish more protein focused by adding a good portion of chicken and a smaller amount of noodles.
Mentaiko Udon
Mentaiko udon is a popular izakaya dish that combines the delicious seafood flavors of Japanese cuisine with the Western influences of creamy pasta. This dish is made with chewy udon noodles mixed with a delicious umami mentaiko cream sauce that is both creamy and briney in taste.
So what does the nutrition profile for mentaiko udon look like? Is mentaiko udon healthy?
Let's take a look at the nutrition breakdown of the mentaiko udon:
Mentaiko udon is a very healthy dish, consisting of 415 calories, with 17 grams of protein, 21 grams of fat, and 40 grams of carbs.
To keep it healthier, opt for greek yogurt instead of heavy cream to cut the fat and calorie content of this dish. I also used half a pack of udon for a lighter portion size. The key to making this dish help rather than hinder progress towards your fitness goals is substituting and portioning high calorie ingredients mindfully.
Check out my mentaiko udon recipe to see how I put the dish together.
Bibim Naengmyeon (Korean Spicy Cold Noodles)
Bibim Naengmyeon, or Spicy Korean Cold Noodles, is a classic Korean summer dish. It consists of Korean buckwheat noodles, slices of lean beef and pear mixed in a delicious spicy cold broth. It is also often topped with an egg.
So what does the nutrition profile for Korean spicy cold noodles look like? Is Korean spicy cold noodles healthy?
Let's take a look at the nutrition breakdown of the Korean cold noodles:
Korean cold noodles can be a very healthy dish, consisting of 393 calories, with 20 grams of protein, 20 grams of fat, and 38 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal.
The key to making this dish healthy is to portion ingredients mindfully, especially the beef and the noodles, which can add up in calories easily.
Guay Tiew Gai (Thai Chicken Noodle Soup)
Guay Tiew Gai, or Thai style chicken noodle soup, is one of my favorite Thai dishes that is rarer to find in the states. It's similar to a Vietnamese chicken pho, but with a soy sauce based broth. While this dish can be hard to find in a Western Thai restaurant, it's not hard to make at home and is super comforting like most chicken noodle soups with delicious Thai flavors.
So what does the nutrition profile for guay tiew gai look like? Is guay tiew gai healthy?
Let's take a look at the nutrition breakdown of guay tiew gai:
Guay tiew gai can be a great healthy noodle soup dish -- by using the portions and ingredients above, it is only about 422 calories with 54 grams of protein, 11 grams of fat, and 26 grams of carbs . I made this dish more protein focused by adding a higher portion of chicken and a smaller amount of noodles. This creates a very impressive nutrition profile predominantly for the dish, largely consisting of proteins while still resulting in a delicious and comforting meal.
Doenjang Miso Carbonara
Doenjang carbonara is a delicious fusion creation that is a spinoff of the popular miso carbonara. It utilizes doenjang, a Korean version of miso, giving this carbonara a delicious umami flavor.
So what does the nutrition profile for Doenjang carbonara look like? Is it healthy?
Let's take a look at the nutrition breakdown of the doenjang carbonara recipe:
Doenjang carbonara is a very healthy dish, consisting of 267 calories, with 14 grams of protein, 7 grams of fat, and 37 grams of carbs.
The key to making this dish low calorie is portion controlling the sauce and the noodles.
While this dish is low in calories, it is not nearly enough protein. I would recommend pairing it with some protein, such as the spicy chicken bulgogi.
Check out doenjang carbonara to see how I put this dish together healthily.
Jjampong Seafood Noodles
Jjampong, or spicy Korean seafood noodles, consists of chewy knife-cut noodles with delicious seafood in a delicious spicy seafood broth. It is a super comforting noodle soup dish that is perfect on a cold night.
So what does the nutrition profile for the jjampong look like? Is jjampong healthy?
Let's take a look at the nutrition breakdown of jjampong:
Jjampong is a very low calorie and high protein dish – by using the portions and ingredients above, it is only about 378 calories with 32 grams of protein, 8 grams of fat, and 45 grams of carbs. Given that seafood is largely lean proteins, the only thing to keep in mind is to portion the noodles and soup ingredients mindfully.
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