4 Healthy Ramen Noodles Soup Recipes

Ramen noodles are well-liked due to their low price and high quality. But good for you? The answer to that question varies. Despite their popularity among college students, instant ramen cups and packets could be healthier. However, ramen noodles may be made into a healthy and filling supper with a few tweaks.

The nutritional value of ramen noodles varies widely. Compared to other noodles manufactured with refined white flour, the nutritional value of plain fresh or dried ramen, without spice packets, is about the same. They're low in fiber but high in iron, B vitamins, and other nutrients.

But things change when discussing cups or bricks of instant noodles with spice packs. Stabilizers and additives like Yellow No. 6 make for an unusually long list of ingredients for a cup of noodles. The sodium content of the seasoning packets is high. Almost half of the daily needed sodium, i.e., around 1,100 mg in a single serving. A deep fry adds almost one-third of the saturated fat that is needed by the body in a daily routine.

MSG or Monosodium Glutamate is a processed flavor enhancer which sometimes is associated with several reports of headache, flushing, and sweating. MSG is no longer used in instant ramen. Nowadays, instead of MSG, the umami flavor is made from glutamates, a kind of amino acid. These amino acids are mainly found in high protein foods like fish, meat, cheese and mushrooms.

However, in addition to palm oil and other chemical preservatives such as tertiary butylhydroquinone (TBHQ), fast noodles include several highly processed components that you may only want to consume occasionally. Preliminary studies in mice suggest that fatty acids in palm oil may promote cancer growth.

Many packaged foods include a preservative called TBHQ, which has been linked to food sensitivities.

However, these plain noodles can become a satisfying and healthful supper with some quick adjustments. They are acceptable in a diet focused on health. Ramen noodles are primarily carbs, so pairing them with lean protein and greens makes sense.

Some of such recipes are given below.

1. Ramen Noodle Bowl With Egg, Broccoli, and Basil

One three-ounce (oz) packet of ramen noodles calls for two cups of low-sodium chicken broth to cook correctly. Include a pinch of low-sodium soy sauce and a tablespoon or two of toasted sesame oil, the proportions of which may be adjusted to taste. While the noodles are boiling, prepare the broccoli by adding 3/4 cup of florets to the stock in the kettle. Timewise, this should be approximately the same. Place a soft-boiled egg half over the soup in the serving dish. Then, sprinkle one tablespoon of chopped fresh basil and two tablespoons of fresh bean sprouts.


Per serving comprises

  • 510 calories

  • 9.3g of saturated fat

  • 21g of total fat

  • 2g of sugar

  • 60g of carbohydrates

  • 21g of protein

  • 1.5g of fiber

  • 808mmg of sodium.

2. Chicken Ramen Stir-Fry with Peppers

Stir-fry canola oil with two teaspoons and four ounces of diced chicken breast. After adding 1 cup of bell pepper sliced thinly and one clove of garlic minced, continue to sauté the peppers until they are crisp-tender. Combine one teaspoon of low-sodium soy sauce with one ounce of plain cooked ramen noodles from a three-ounce package. Shred the scallions and sprinkle them on top after a good mixing.


Each serving contains

  • 649 calories

  • 9g of saturated fat

  • 28g of total fat

  • 4g of sugar

  • 61g of carbohydrates

  • 36g of protein

  • 2g of fiber

  • 661mmg of sodium.

3. Leftover Veggie and Ramen Frittata

While stirring, pour in one 3-ounce bag of pre-cooked ramen noodles. The noodles should already be cooked. Place the mixture in a pie pan with a diameter of 9 inches that has been buttered. On top of the mixture, add a quarter cup of a chopped jack or cheddar cheese. Bake the frittata in an oven preheated to 375 degrees Fahrenheit for 25 to 30 minutes or until golden brown and has a little bubble in the center.


Per serving contains

  • 322 calories

  • 6.6g of saturated fat

  • 17g of total fat

  • 24g of carbohydrates

  • 4g of sugar

  • 8g of protein

  • 2g of fiber

  • 459mmg of sodium.

4. Peanut-Cabbage Salad With Ramen

Mix together a tablespoon of lime juice and a teaspoon of sugar in a quarter cup of peanut butter. Put a spoonful of low-sodium soy sauce and little warm water in a blender and mix until smooth. Stir the ingredients together until they are completely blended. Include 2 cups of shredded napa cabbage or coleslaw, 1.5 cups of shredded carrots, and 1.5 cups of thinly sliced bell pepper. Include green salad, chopped edamame, and ramen noodles topped with peanut sauce. Put in some chopped parsley and peanuts.


Each serving of this dish comprises

  • 566 calories

  • 7.2g of saturated fat

  • 30g of total fat

  • 49g of carbohydrates

  • 7g of sugar

  • 24g of protein

  • 9g of fiber

  • 623mmg of sodium.

Updated on: 05-May-2023


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