When I first started making this dish, it wasn’t really planned out. It was one of those dinners where I threw in what I had on hand and ended up becoming a weekly favorite. With tender chicken, chewy noodles, and a savory sauce that ties everything together, it feels like takeout, but with the comfort (and healthiness) of homemade food.
This dish is a dream for anyone looking for a fast, flavorful, protein-packed meal. The beauty of stir-fry is in its flexibility: you can adjust the ingredients, the sauce, and even the noodles based on whatever you have or what your body’s craving that day.
The star of the show here is udon noodles. They’re thick, chewy, and soak up flavor beautifully. When combined with a rainbow of vegetables and a rich, umami-forward sauce, you get a meal that’s both balanced and delicious.
And because this recipe is protein-centered, it’s perfect for refueling after a workout, meal prepping for the week, or simply wanting something hearty that won’t weigh you down.
What You’ll Need
Think of this as a framework, not a strict set of rules. That’s the charm of a stir-fry: it’s as flexible as your schedule and your fridge.
Protein Base
- 1 lb boneless, skinless chicken breast, thinly sliced
(You can substitute with tofu, shrimp, or beef if you prefer — the sauce complements them all.)
Veggies
- 1 medium carrot, julienned or thinly sliced
- 1 cup broccoli florets or bok choy, chopped
- 1 handful spinach
- ½ cup wood ear mushrooms, soaked and sliced
(Feel free to swap in bell peppers, snow peas, or bean sprouts. It’s all about color and crunch.)
Noodles
- 2 servings fresh or frozen udon noodles
(For a low-FODMAP alternative, try soba noodles. They’re lighter and just as delicious.)
The Sauce
- 2 tbsp soy sauce (or oyster sauce for low-FODMAP)
- 1 tbsp hoisin sauce
- 1 tsp sesame oil
- 1 tsp rice vinegar
- ½ tsp fish sauce
- ½–1 tsp sriracha (depending on spice preference)
- Juice of ½ lemon or lime
- Black pepper, to taste
(The ratios are flexible. Taste as you go and adjust to your liking.)
How to Make It
This is a one-pan wonder that comes together in about 20 minutes, which is perfect for busy evenings or lazy weekends when you want something nourishing without spending hours in the kitchen.
1. Prep Your Ingredients
Slice your chicken, chop your veggies, and have everything ready before you start cooking. Stir-fry moves fast, and having everything prepped makes it much easier to manage.
If your wood ear mushrooms are dried, soak them in warm water for about 10–15 minutes until soft, then slice thinly.
2. Mix Your Sauce
In a small bowl, whisk together your sauce ingredients: soy (or oyster) sauce, hoisin, sesame oil, rice vinegar, sriracha, fish sauce, lemon or lime juice, and a pinch of pepper.
This step is key because it gives you a consistent flavor base to pour in when everything’s sizzling. You’ll smell the transformation immediately when it hits the pan. It’s savory, slightly sweet, and full of depth.
3. Cook the Chicken
Heat a tablespoon of oil in a large skillet or wok over medium-high heat. Add your sliced chicken and cook until golden brown and cooked through, about 4–5 minutes.
Remove it from the pan and set aside. This step helps prevent overcooking while you work on the veggies.
4. Stir-Fry the Veggies
In the same pan, add another small drizzle of oil if needed. Toss in your carrots, broccoli (or bok choy), and mushrooms first, since they take a little longer to cook. After a couple of minutes, add your spinach. Stir constantly to avoid burning and to get that perfect crisp-tender texture.
5. Bring It All Together
Add your cooked chicken back to the pan, followed by the udon noodles. If your noodles were frozen, just run them under hot water first to loosen them up.
Pour in your sauce and toss everything together until evenly coated. Let it all cook for another 1–2 minutes so the noodles absorb the sauce.
Taste and adjust the seasoning as needed. Sometimes a dash more soy sauce or a squeeze of citrus brightens everything beautifully.
This high-protein stir-fry is an adaptable meal prep solution that fits almost any diet or lifestyle.
- Need more protein? Add tofu or a boiled egg.
- Avoiding gluten? Use tamari instead of soy sauce.
- Craving heat? Double the sriracha or add chili flakes.
- Want something heartier? Throw in more noodles or a handful of cashews for crunch.
Cooking Tips
- Don’t overcrowd the pan! This helps everything sear properly instead of steaming, which gives it its iconic texture.
- Keep the heat medium-high for that perfect stir-fry texture.
- Taste as you go. Your palate is the best guide.
- Garnish with sesame seeds or scallions for an extra touch of flavor and color.
In Summary
This High-Protein Stir-Fry Noodle dish is comfort food done right. It’s simple, flexible, and packed with flavor. It’s one of those recipes that feels special even on a regular Tuesday night.
So the next time you’re in the mood for something quick and satisfying, grab your noodles, raid your fridge, and toss together a meal that’s as easy as it is good for you.
Disclaimer: The recipes and nutritional content shared on this blog are based on personal experience and general wellness principles. They are not intended to diagnose, treat, cure, or prevent any health condition. Please consult with a healthcare provider or registered dietitian before making any significant dietary changes, especially if you have allergies or health conditions.
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