High Protein Stir-Fried Noodles

Revamp your weeknight dinners with this flavor-packed High Protein Stir-Fried Noodles recipe, a wholesome dish that’s both satisfying and nutrient-rich. Featuring crispy golden cubes of extra-firm tofu, vibrant veggies like broccoli, red bell pepper, and carrots, plus a hearty mix of whole-grain or protein-enhanced noodles, this dish is a protein powerhouse. Tossed in a savory low-sodium soy sauce infused with garlic, ginger, and a hint of sesame oil, every bite is bursting with umami goodness. Shelled edamame adds even more plant-based protein, making this stir-fry perfect for fitness enthusiasts or anyone craving a healthier spin on a classic noodle dish. Ready in just 35 minutes, this quick and easy recipe is ideal for busy weeknights, and its colorful presentation will elevate your meal prep game. Finish with a sprinkle of sesame seeds and green onions for the ultimate garnish.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

Ingredients

• 200 grams extra-firm tofu
• 100 grams edamame (shelled)
• 200 grams whole-grain noodles or protein-enhanced noodles
• 3 tablespoons soy sauce (low-sodium)
• 2 tablespoons sesame oil
• 3 cloves garlic cloves, minced
• 1 teaspoon ginger, minced
• 1 medium carrot, julienned
• 1 medium red bell pepper, sliced
• 3 stalks green onions, sliced
• 150 grams broccoli florets
• 1 teaspoon cornstarch
• 2 tablespoons water
• 1 teaspoon sesame seeds (optional for garnish)

Directions

Step 1

Press the tofu to remove excess moisture. Wrap it in a clean kitchen towel and place a heavy object on top for 10 minutes.

Step 2

While the tofu is pressing, cook the whole-grain or protein-enhanced noodles according to the package instructions. Drain and rinse with cold water to prevent sticking. Set aside.

Step 3

In a small bowl, mix the soy sauce, cornstarch, and water to create the stir-fry sauce. Set aside.

Step 4

Cut the pressed tofu into small cubes about 1-2 cm in size.

Step 5

Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat. Add the tofu and cook for 5-7 minutes, turning occasionally, until golden and crispy on all sides. Remove the tofu from the skillet and set aside.

Step 6

In the same skillet, add the remaining 1 tablespoon of sesame oil. Add the minced garlic and ginger, and sauté for 30 seconds until fragrant.

Step 7

Add the broccoli florets, julienned carrot, and sliced red bell pepper to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender but still crisp.

Step 8

Add the cooked noodles, edamame, and stir-fry sauce to the skillet. Toss everything together to coat the noodles and vegetables evenly with the sauce. Cook for 2-3 minutes, stirring constantly.

Step 9

Return the crispy tofu to the skillet and gently mix it into the noodles and vegetables. Cook for another 1-2 minutes to heat through.

Step 10

Serve hot, garnished with sliced green onions and sesame seeds if desired.

Nutrition Facts

Serving size	994.7 grams (994.7g)

Amount per serving	% Daily Value*
Calories	1090

Total Fat 53.50g	69%
Saturated Fat 7.70g	39%
Polyunsaturated Fat 11.70g
Cholesterol 0mg	0%
Sodium 1647mg	72%
Total Carbohydrate 104.60g	38%
Dietary Fiber 26.50g	95%
Total Sugars 15.10g
Protein 66.10g	132%

Vitamin D 0IU	0%
Calcium 1647mg	127%
Iron 14mg	78%
Potassium 2015mg	43%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.4%

Protein: 22.7%

Carbs: 35.9%