Healthy Fried Asian Meal Prep

Healthy fried Asian meal prep is possible and easier than you think. “Fried” is typically associated with unhealthy food. That’s definitely true for a lot of foods. Deep-fried chicken has good protein but also tons of calories and fat. Crispy tempura and fried rice are popular fried Asian foods but there are great ways to make them healthier without sacrificing flavor.

Fried Asian Meal Prep Can Be Healthy

Contrary to the idea that all fried dishes are unhealthy, if you make a few adjustments to the recipes or cooking methods you can make healthier fried foods. Traditional deep-frying is out though. That method infuses food with tons of calories and fats that are hard to come back from. That method will also leave you with food that makes you feel sluggish and bloated. 

Air frying, shallow frying, and stir-frying are perfect for Asian meal prep and use minimal oil while still providing a crispy, flavorful dish. Fried rice is a good example. It’s a staple of multiple Asian cuisines and can easily be made healthier without changing the flavor. Use brown rice or cauliflower rice, stick to chicken or shrimp for lean protein, and limit how much soy sauce and sesame oil you add.

Storing Fried Asian Meal Prep

Fried Asian meal prep is a delicious way to change up your eating routine but fried foods tend not to store so well. Once you lose the crispiness, what’s the point? Before we even dive in, NEVER MICROWAVE FRIED FOODS if you want to retain crispiness.

Let It Cool Before Storing: don’t pack fried foods while they’re still hot. This creates steam that makes your food soggy. Instead, let them cool on a wire rack so that excess oil and fluids drain.

Use Ventilated Containers: sealed containers are great for some foods however it traps moisture so a ventilated container helps let the dampness vent. You can also use a paper towel in the bottom of the container to absorb moisture.

Store Separately: Keep fried components in a separate container from the rest of the dish. This is because you will want to reheat the fried foods differently than noodles or rice. Reheating is an important step to preserving crispiness.

Refrigeration vs. Freezing: Refrigerated foods last 3-4 days, while freezing can last up to 2 months. This works better for foods like dumplings or spring rolls.

Best Reheating Methods: 

• Air Fryer → Best method. 350°F (175°C) for 3–5 minutes revives crunch beautifully. Hopefully your office kitchen has an air fryer, if not you may have to use the microwave.
• Oven or Toaster Oven → 375°F (190°C) for 8–10 minutes works well for larger batches.
• Skillet Reheat → A quick pan fry with just a touch of oil can bring life back to fried rice or stir-fry elements. This may not be possible in a work kitchen.

How to Improve Nutrition in Fried Dishes

Healthier fried food is possible outside of Asian cuisines as well. Making a few adjustments to your cooking method can make a significant difference. Frying is still not the healthiest cooking method but it can be healthier.

1. Switch the Oil: Switch to heart-healthy oils like avocado oil, olive oil, or sesame oil, which can handle high heat while providing healthy fats.
2. Use an Air Fryer: Air frying replicates the crispiness of deep-frying with up to 80% less oil. Perfect for lighter versions of egg rolls, dumplings, or breaded chicken.
3. Up Your Vegetables: Asian cuisine already has a lot of veggies but take it a little further for additional nutrients. Try adding bell peppers, broccoli, bok choy, carrots, or snap peas to your stir-fries and fried rice. This boosts fiber, vitamins, & minerals.
4. Choose Lean Proteins: Swap fatty cuts of meat for leaner options like chicken breast, shrimp, tofu, or tempeh. Reducing the fats from the protein can help offset the fats from frying.
5. Mind the Breading: Instead of heavy flour-based coatings, try lighter options like whole wheat panko, almond flour, or even crushed rice cakes.
6. Control Sodium: Traditional soy sauce can be high in sodium. Use low-sodium soy sauce, coconut aminos, or tamari to keep your dish flavorful but heart-friendly.

Healthy Fried Asian Meal Prep Ideas