High-protein diets are extremely popular these days and for good reason but we rarely think of high-protein Asian meal prep though. There are a lot of benefits to stepping outside of the usual high-protein recipes and into more Chinese, Japanese, Filipino, and more, ingredients. Asian cuisines offer a wide range of high-protein, low-calorie options with unique flavors.
Expand your meal routine and avoid burnout with very easy meal prep-able recipes. They reheat well, store well, and some of our favorite recipes to revisit.
Keep It Healthy
The usual rules still apply. Keep your portion sizes appropriate. Stick to low calorie condiments which is even easier with Asian recipes as you can easily use sriracha, fish sauce, or sesame oil for low calorie punches of flavor. This is a great option to add a bit of life into leftovers.
Many Asian cuisines and recipes use similar ingredients, so mix it up to keep it fresh. Lastly, use marinades to add deeper flavor and tenderize tough proteins. Simple marinades can make a huge difference and oftentimes is all that you need for a good meal.
Why Asian Cuisines are Great for High-Protein
Asian cuisines naturally incorporate diverse lean proteins and plant-based proteins like tofu, tempeh, edamame. Dishes are prepared with low calorie methods, steaming, stir-frying, and grilling all offer a ton of flavor with low calories. There are also great soups that offer a different approach but can still be very high in protein.
Whether it’s Japanese sashimi, Indian dal, Vietnamese pho, or Korean bibimbap, Asian cuisine offers flavorful, versatile options that make it easy to enjoy protein-rich, health-conscious meals. The best high-protein, low-calorie Asian staples typically include tofu, tempeh, edamame, lentils, shrimp, white fish, chicken breast, soba noodles, and seitan.
Asian cuisines already balance protein, fats, veggies, and carbs well. This is a good start. Avoid high-sugar and high-sodium, especially in the sauces, and you’re most of the way there.
Common High-Protein Asian Ingredients
Plant-Based Proteins
- Tofu – Widely used in Chinese, Japanese, Korean, Thai, and Vietnamese dishes; ~10g protein per 100g; very low calorie.
- Tempeh – Indonesian fermented soybean; ~19g protein per 100g; high in fiber and nutrients.
- Edamame – Steamed young soybeans; ~11g protein per 100g; great as a snack or in stir-fries.
- Mung beans – Common in Indian and Southeast Asian cooking; used in dals and sprouts; ~7g protein per 100g cooked.
- Lentils (dal) – Staple in Indian cuisine; ~9g protein per 100g cooked.
- Chickpeas (chana) – Used in Indian and Middle Eastern fusion; ~9g protein per 100g cooked.
Seafood & Lean Proteins
- White fish (cod, tilapia, pomfret, snapper) – Popular in Chinese steaming and Thai curries; ~20g protein per 100g, very low calorie.
- Tuna & salmon (sashimi, sushi, grilled) – High protein (~20–25g per 100g), rich in omega-3s.
- Shrimp & prawns – Widely used in Thai, Chinese, and Vietnamese cuisine; ~24g protein per 100g, low fat.
- Squid & octopus – Found in Korean, Japanese, and Mediterranean-Asian fusion; ~16g protein per 100g.
Poultry & Eggs
- Chicken breast – Common in Chinese stir-fry, Thai curries, Vietnamese noodle bowls; ~31g protein per 100g.
- Duck breast (without skin) – Found in Chinese and French-Asian dishes; leaner than many think when skinless.
- Eggs – Used in fried rice, soups, and Japanese tamago; ~6g protein each, nutrient dense.
Noodles, Grains & Other Staples (Protein-Rich Options)
- Buckwheat (soba noodles) – Japanese soba noodles; higher in protein (~5g protein per 100g cooked) than wheat noodles.
- Quinoa (used in modern Asian fusion) – Not traditional, but sometimes integrated; ~4g protein per 100g cooked.
- Seitan (wheat gluten) – Used in Buddhist vegetarian cuisine (mock meats); ~25g protein per 100g, low fat.
Broths & Add-Ons
- Miso (fermented soybean paste) – Protein-rich (~12g per 100g), used in Japanese soups.
- Natto (fermented soybeans) – ~18g protein per 100g; a traditional Japanese superfood.
- Greek yogurt (fusion Asian desserts or marinades) – Often used in Indian tandoori marinades; ~10g protein per 100g.
High-Protein Dishes From Asian Cuisines
Japanese Cuisine
- Healthy Dishes:
- Grilled miso salmon
- Sashimi or sushi with lean fish
- Edamame or miso soup as low-calorie, protein-rich starters
Korean Cuisine
- Healthy Dishes:
- Bibimbap with lean beef or tofu and loads of veggies
- Kimchi jjigae (fermented cabbage stew with tofu/pork)
- Grilled bulgogi (in moderation if marinated with sugar)
Thai Cuisine
- Healthy Dishes:
- Tom Yum soup (shrimp, mushrooms, broth-based, low calorie)
- Thai basil chicken (use lean chicken breast)
- Papaya salad with shrimp
Vietnamese Cuisine
- Healthy Dishes:
- Pho with lean beef or chicken (light, broth-based)
- Goi cuon (fresh spring rolls with shrimp or tofu)
- Vermicelli bowls with grilled chicken/shrimp and fresh herbs
Chinese Cuisine (Regional, Lighter Styles)
- Healthy Dishes:
- Steamed fish with ginger and scallions
- Stir-fried chicken and vegetables with light sauce
- Mapo tofu (use lean protein and light oil)
Indian Cuisine
- Healthy Dishes:
- Tandoori chicken (grilled, marinated in yogurt + spices)
- Chana masala (chickpea curry, plant-protein powerhouse)
- Dal (lentil stew)
