High-Protein Miso Noodle Soup (Meal Prep)

Name: High-Protein Miso Noodle Soup (Meal Prep)
Prep time: 30 min
Cook time: 10 min
Total time: 40 min
Cuisine: Asian, Japanese, Korean
Ingredients: 1 tsp sesame oil (or water fry ); 10 shiitake mushroom (sliced); 1.2 lb 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); 3 cups bok choy (thinly sliced); 2 nori sheets (shredded); 2 scallions (thinly sliced); 2 tbsp fresh ginger; 4 garlic cloves (peeled); 2 tsp red miso paste; ¼ cup hulled tahini; 1 tbsp sriracha (or Gochujang (more to taste)); 2 tbsp lime juice; 1 tbsp low sodium vegetable stock powder; ¼ cup water; kimchi (to taste)

5 steps

Prep:30minCook: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: Wed, 11 Mar 2026 00:03:18 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories452.3 kcal (23%)

Total Fat16.9 g (24%)

Carbs54.5 g (21%)

Sugars5.2 g (6%)

Protein27 g (54%)

Sodium1369.3 mg (68%)

Fiber6.8 g (24%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 tspsesame oil

or water fry

10shiitake mushroom

sliced

1.2 lbextra firm tofu

chopped into small cubes

1 Tbsptamari

reduced sodium preferred

6.5 ozsoba noodles

dry, use 100% buckwheat for gluten-free

3 cupsbok choy

2 Tbspfresh ginger

4garlic cloves

peeled

2 tspred miso paste

¼ cuptahini

hulled

1 Tbspsriracha

or Gochujang, more to taste

2 Tbsplime juice

1 Tbsplow sodium vegetable stock powder

¼ cupwater

kimchi

to taste

Instructions

Step 1

Prepare the tofu: 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, vegetable stock powder, and water to a small blender and blend until smooth.

Step 4

Assemble: Prepare 4 glass containers of at least 21 fl oz (600 ml) size. 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, take out of the fridge for 30 minutes to allow the glass to get closer to room temperature. Cover with boiling water, and allow to rest covered for 10 minutes. Add kimchi, stir well and enjoy!

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