Recipes

Spicy Tofu and Chicken Udon Noodles

by StudioLink Recipe.
July 22, 2026
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@finntonry

50 30 | LOW CAL EP. 3 SPICY TOFU & CHICKEN NOODLES 🍜🍗💪 52g Protein | 587 Kcal | 17 Fat | 60g Carbs INGREDIENTS FOR 2 300g Chicken Mince 2 Garlic Cloves, grated 1 inch Ginger, grated 1 tbsp Soy Sauce 1 tbsp Oyster Sauce 2 tsp Mirin 330g Silken Tofu 1 tbsp Tahini 1 tbsp Soy Sauce 1 tbsp Miso 2 tsp Rice Vinegar 1 tbsp Gochugaru 1 Cucumber 2 Spring Onions Coriander 350g Frozen Udon Method To make the sauce, add the silken tofu, tahini, soy sauce, miso, Gochugaru and vinegar to a blender. Pulse until smooth but don’t overblend as it’ll go quite runny. Set aside. Julienne the spring onions and pick the coriander. Slice the cucumber into thin rounds, stack them up into little piles and cut into strips. Mix the cucumbers and spring onion greens. Add the chickened to a hot pan over a medium heat to get some colour, before breaking up. Once coloured, deglaze with mirin and then add in the seasonings and cook for a few more minutes. Cook the noodles and plate up. Noodles on the bottom, pour over the sauce, chicken on one side, salad on the other. Finish with sesame seeds. highproteinrecipes easyrecipes lowcalorie 5030

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EBT Friendly: Approximately 91%

Total Time: 30 Minutes

Chewy udon noodles are coated in a creamy, spicy sauce made from silken tofu, tahini, miso, and gochugaru. Savory browned chicken and a fresh cucumber-herb salad complete this balanced noodle bowl with contrasting textures and bold flavor.

Estimated Nutrition Per Serving

Calories: 680 Protein: 49g Carbs: 78g Fat: 21g

Ingredients:

0.5x
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  •   300 g chicken mince
  •   2 cloves garlic (grated)
  •   1 inch ginger (grated)
  •   1 tbsp soy sauce
  •   1 tbsp oyster sauce
  •   2 tsp mirin
  •   330 g silken tofu
  •   1 tbsp tahini
  •   1 tbsp soy sauce
  •   1 tbsp miso
  •   2 tsp rice vinegar
  •   1 tbsp gochugaru
  •   1 cucumber
  •   2 spring onions
  •   coriander
  •   350 g frozen udon
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Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

  1. Add the SILKEN TOFU, TAHINI, SOY SAUCE, MISO, RICE VINEGAR, and GOCHUGARU to a blender.
  2. Pulse the sauce just until smooth and creamy. Avoid blending for too long, as the silken tofu can become thin and watery. Set the sauce aside.
  3. Thinly slice the CUCUMBER into rounds, stack the rounds, and cut them into slender strips.
  4. Julienne the white portions of the SPRING ONIONS and thinly slice the green portions. Pick the leaves from the CILANTRO.
  5. Combine the cucumber strips, spring onion greens, and cilantro in a bowl. Toss gently and set aside.
  6. Heat a large skillet over medium-high heat. Add the GROUND CHICKEN in one layer and allow it to brown before breaking it apart into small pieces.
  7. Once the chicken is golden and beginning to crisp, pour in the MIRIN to deglaze the pan.
  8. Add the grated GARLIC, grated GINGER, SOY SAUCE, and OYSTER SAUCE. Cook for another 2–3 minutes, stirring frequently, until the chicken is deeply browned and coated in the sauce.
  9. Cook the UDON NOODLES according to the package directions. Drain thoroughly.
  10. Divide the udon between two bowls. Spoon the spicy tofu sauce over the noodles and toss lightly so the noodles are coated.
  11. Arrange the savory chicken on one side of each bowl and the cucumber-herb salad on the other.
  12. Finish with sliced spring onion and SESAME SEEDS. Serve immediately.

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