High-Protein Miso Noodle Soup (Meal Prep)

Name: High-Protein Miso Noodle Soup (Meal Prep)
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Cuisine: Asian, Japanese
Ingredients: 1 tsp sesame oil (or water fry ); 3.5 oz shiitake mushroom (sliced); 19.5 oz extra firm tofu (chopped into small cubes); 1 tbsp tamari (reduced sodium preferred); 6.5 oz dry soba noodles (use 100% buckwheat for gluten-free); 2 carrots (shredded); 1 bok choy head (finely sliced); 2 nori sheets (shredded); 2 scallions (thinly sliced); 2 tbsp fresh ginger; 3 garlic cloves (peeled); 2 tsp red miso paste; ¼ cup hulled tahini; 1 tbsp sriracha (more to taste or sub for 1 red chili); 2 tbsp lime juice; ¼ cup water

5 steps

Prep:15minCook:10min

This High-Protein Miso Noodle Soup is a perfect meal prep option, offering a nourishing and delicious experience with tofu, shiitake mushrooms, and soba noodles in a rich miso-based sauce.

Updated at: Mon, 15 Dec 2025 00:13:03 GMT

Nutrition balance score

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Ingredients

4 servings

1 tspsesame oil

or water fry

3.5 ozshiitake mushroom

sliced

19.5 ozextra firm tofu

chopped into small cubes

1 Tbsptamari

reduced sodium preferred

6.5 ozsoba noodles

dry, use 100% buckwheat for gluten-free

1 headbok choy

2 Tbspfresh ginger

3garlic cloves

peeled

2 tspred miso paste

¼ cuptahini

hulled

1 Tbspsriracha

more to taste or sub for 1 red chili

2 Tbsplime juice

¼ cupwater

Instructions

Step 1

To a large pan on medium heat, add the oil, tofu, shiitake mushrooms, and tamari. Cook for 8 minutes, stirring only a couple of times to allow the tofu to sear and develop a golden crust.

Step 2

Prepare the noodles: Cook the soba noodles according to the packet instructions. Once cooked, rinse under cold water until the noodles are cold; this prevents sticking.

Step 3

Prepare the sauce: Add the ginger, garlic, miso, tahini, Sriracha, lime juice, and water to a small blender and blend until smooth.

Step 4

Assemble: Layer the sauce at the bottom of each container followed by the tofu and mushrooms, noodles, carrot, bok choy, nori sheets, and scallions.

Step 5

When ready to eat, cover with boiling water, and allow to rest covered for 10 minutes. Stir well and enjoy!

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