Ramen Meal Prep Recipe

We’ve worked with clients who want healthy, hands-off lunches that don’t take hours to prepare. These jars check that box, especially if you’re a fan of asian flavor profiles like teriyaki chicken meal prep.

This method also makes it easier to control sodium and include more vegetables without sacrificing the warm, savory flavor you expect from ramen:

Ingredients

Here’s what you’ll need to prep three jars:

• 3 tablespoons miso paste

• 3 teaspoons low-sodium soy sauce, tamari, or coconut aminos

• 1 to 2 teaspoons sriracha or chili garlic paste (adjust to taste)

• 1 tablespoon hoisin sauce or 1 tablespoon coconut cream (for creamy base)

• 1 teaspoon grated fresh garlic

• 1 teaspoon grated fresh ginger

• ½ teaspoon ground turmeric (optional)

• 1 cup thinly sliced mushrooms

• 1 cup shredded carrots

• ½ cup chopped spinach or bok choy

• ½ cup thinly sliced red cabbage

• ½ cup shelled edamame

• 3 portions dry ramen noodles (or gluten-free rice noodles)

• 6 to 9 ounces of cubed tofu or other cooked protein

• 3 wide-mouth quart-size Mason jars with lids

Step 1: Combine Broth & Base Ingredients

Start with flavor. That’s the foundation of a good ramen meal prep jar.

In each Mason jar, add 1 tablespoon of miso paste and 1 teaspoon of soy sauce or tamari. For a low-sodium option, coconut aminos works well too. Stir in a small amount of sriracha or chili garlic paste if you want some heat.

Then choose either 1 tablespoon of hoisin sauce for a savory kick or 1 tablespoon of coconut cream for a creamy, slightly sweet depth. Add 1 teaspoon each of grated fresh garlic and ginger. A pinch of turmeric can bring in a subtle, earthy flavor and anti-inflammatory benefits.

Prepping the broth base at the bottom of the jar helps every ingredient above it stay clean and dry. It also guarantees an even flavor when the hot water goes in. Stir the base together right in the jar using a spoon or the back of a chopstick to make sure the miso dissolves and the pastes are well blended.

Step 2: Layer Raw Vegetables

Now it’s time to add some crunch and color. Start layering your raw vegetables right on top of the broth base. Begin with sturdy options like sliced mushrooms, shredded carrots, or julienned bell peppers. These hold up well and create a buffer for the rest of the ingredients.

Next, add softer vegetables like baby spinach, napa cabbage, or shredded red cabbage. If you’re including kimchi, this is the layer to tuck it into.

Keep everything dry as you layer. Wet vegetables tend to release moisture and affect the texture of the noodles later on. Pack the jars tightly, but don’t crush the vegetables. You want them to hold their shape so they keep that satisfying bite after rehydration.

Step 3: Add Protein and Noodles

Protein comes next. We recommend pre-cooked tofu cubes, shredded chicken, tempeh, cooked mushrooms or even hard-boiled egg slices if you're eating the jars within a couple of days. Tofu is a favorite in our work with plant-based clients because it holds its texture and takes on flavor easily. Add about 2 to 3 ounces of protein per jar, depending on your needs.

Once the protein is in, top each jar with your dry noodles. You can use standard ramen bricks, rice noodles, or gluten-free options like millet or buckwheat ramen. Break them into halves or thirds to fit them comfortably.

It’s important to keep the noodles at the very top. This prevents them from absorbing too much moisture while stored and helps them cook evenly when hot water is added.

Step 4: Seal and Store the Jars

Now seal the jars tightly with lids. Place them in the refrigerator and store for up to five days. This setup is ideal for busy weekdays when you want to grab something fast without reaching for a takeout menu.

If you're prepping multiple jars at once, switch up the vegetables or spice level between jars. Use spinach in one, bok choy in another. Swap chili garlic paste for a splash of sesame oil or a squeeze of lime.

Step 5: Add Boiling Water and Let Sit

When it's time to eat, just boil water. Pour enough into the jar to completely cover the noodles. Screw the lid back on and let it sit for 5 to 10 minutes. This allows the broth to dissolve, the noodles to soften, and the vegetables to warm slightly.

Then stir everything together to combine the layers. The broth should be hot and flavorful, the noodles tender, and the vegetables crisp-tender with plenty of color.

Not sure how to fit this meal into your weekly routine?. Connect with a Registered Health Dietitian through Berry Street to get a personalized 7-day meal plan tailored to your needs, goals, and food preferences, with suggestions from ramen to meal prep egg bake.

Conclusion

Ramen meal prep is a simple, flexible way to bring variety and balance into your weekly routine. You’ve got a flavorful broth base, crisp vegetables, satisfying protein, and noodles that cook right in the jar. It’s fast to prep, easy to store, and endlessly customizable.

As Registered Dietitians, we’ve seen how this kind of planning helps people eat more consistently, reduce stress around meals, and enjoy what they’re eating. If you’re looking for a plan that fits your lifestyle, find a Registered Dietitian through Berry Street and get a 1 day meal plan example built just for you.