Asian cuisine is celebrated for its vibrant flavors and diverse ingredients. However, many traditional Asian dishes can be high in calories, posing a challenge for those aiming to lose or manage their weight. This article presents a curated collection of healthy and delicious Asian recipes that support weight loss and overall well-being, without compromising on flavor. Drawing from various Asian culinary traditions, these recipes utilize wholesome ingredients and smart cooking techniques to create satisfying and nutritious meals.
Appetizing Asian Recipes for Health and Wellness
Gluten-Free Sticky Asian Meatballs
These juicy and delicious gluten-free Sticky Asian Meatballs are topped with a homemade super flavorful sticky Asian sauce.
Chicken Pad Thai
This Whole30-friendly healthy Chicken Pad Thai recipe with spaghetti squash is loaded with authentic flavors. Not only is this recipe Whole30 approved; it is also paleo, gluten-free, and lower in carbs.
Crockpot Coconut Thai Curry Chicken
This Easy Crockpot Coconut Thai Curry Chicken is flavorful and easy to make in your crockpot.
Soups and Stews
Kimchi Tofu Soup
For spicy food enthusiasts, Kimchi Tofu Soup is a must-try. This comforting Korean dish is packed with protein from tofu and offers a delightful fermented tang and a touch of heat from kimchi. Adjust the spiciness to your preference by varying the amount of kimchi. It's also suitable for meal prep, making it convenient for lunches or dinners.
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Chicken and Soft Tofu Casserole
The Chicken and Soft Tofu Casserole recipe is a good weight-loss option. Simmering in a wok or clay pot allows flavors to meld without excessive oil or high-calorie sauces. This slow-cooking method helps retain the ingredients' natural flavors, reducing the need for heavy seasonings that can increase calorie and sodium content.
Napa Cabbage Tofu Soup
This napa cabbage tofu soup recipe is a low-calorie and nutritious weight-loss meal. It features napa cabbage, mushrooms, and tofu, and takes only 15-20 minutes to prepare. The blend of ginger, garlic, and soy sauce creates a comforting and satisfying soup that supports your weight loss goals while allowing you to enjoy the delicious flavors of Asian cuisine.
Thai Chicken Noodle Soup
This Thai Chicken Noodle Soup is a quick, easy, and flavorful weight-loss meal. With lean chicken, fresh veggies, and rice noodles, it's a satisfying dish that won't weigh you down. Plus, it's ready in under 30 minutes, making it perfect for busy weeknights.
Chicken and Egg Drop Soup
This Chicken and Egg Drop soup comes together in 30 minutes, making it an easy, nourishing option for a quick weeknight dinner. This delicate yet savory broth is infused with the natural sweetness of corn, chicken, and silky egg swirls that add protein and texture.
Fish Congee
Congee is a classic Chinese breakfast that is a savory rice porridge. It is a blank canvas for various proteins, vegetables, and aromatic seasonings. This version uses fish, but you can easily customize the protein, using chicken, pork, or vegetarian options. The long, slow cooking process breaks down the rice into a creamy, porridge-like texture that's incredibly soothing and satisfying. This recipe also makes excellent meal prep, as the congee keeps well in the fridge for easy, healthy lunches or dinners throughout the week.
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Taiwanese Sesame Chicken Noodle Soup
If you’re craving something cozy and healing, this Taiwanese Sesame Chicken Noodle Soup is it. The broth is light but rich with sesame oil, ginger, green onion, and rendered chicken fat.
Stir-Fries and Main Dishes
5-Spice Chicken & Vegetable Stir-Fry
This 5-Spice Chicken & Vegetable Stir-Fry recipe is an excellent choice for weight loss that incorporates a stir-fry sauce that avoids the heavy, calorie-dense sauces often found in takeout dishes. The use of Chinese five-spice powder adds a flavorful punch without the need for excessive oil or sugar.
Miso Salmon
The miso salmon recipe is easy to prepare and perfect for a quick, healthy weeknight meal. The salmon turns out tender and juicy, and the miso glaze adds an excellent depth of flavor. Pair this salmon with rice and your favorite vegetables for a complete and balanced meal.
Instant Pot Korean Chicken and Potato
The Korean-inspired sauce in this chicken and potato recipe is savory and slightly sweet, made with soy sauce, a little brown sugar, garlic, ginger, and sesame oil. It's all made in an Instant Pot, which makes clean-up and prep work easy.
Tofu And Tomato Eggs
Tomatoes and eggs are a classic pairing in Chinese cuisine. The flavorful juices of tomatoes coat the soft, pillowy eggs in a luscious sauce, while the eggs provide a comforting, velvety texture. The addition of tofu for even more protein this recipe but you could also add sliced chicken or ground turkey.
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Oyakadon
Oyakadon is a Japanese dish with tender chicken and soft-cooked eggs simmered in a savory, umami-rich broth served over a bed of fluffy rice. It is a blend of salty, sweet, and savory. The tender chicken and soft, custard-like eggs meld together with the aromatic dashi broth and fragrant soy sauce. Not only is Oyakadon incredibly comforting and delicious, but it's also a great choice for weight loss.
Canned Tuna Fried Rice
Canned tuna is a convenient and versatile protein source. This fried rice recipe is a great way to use up leftover rice and can easily be customized with your favorite veggies. It's a filling and nutritious meal that can be made in just 20 minutes, which makes it perfect for a quick and easy weeknight dinner.
Bibimbap
Bibimbap is a Korean rice dish featuring an array of flavorful toppings like sautéed vegetables and protein, and when mixed together, create a flavorful and delicious meal. The warm rice, crisp veggies, and egg yolk meld together for a symphony of textures and flavors. For this recipe, you can use ground beef, tofu, or any other protein you prefer. These bowls also make excellent meal prep lunches, as the components hold up beautifully in the fridge.
Chinese-Inspired Shrimp Noodle Soup
This quick and easy Chinese-inspired shrimp noodle soup comes together in just 20 minutes, making it the perfect weeknight meal. Meal prep this soup by cooking the components separately - the broth, shrimp, and noodles - then assemble just before serving for maximum freshness.
Tori Soboro Donburi
This Tori Soboro Donburi is a quick and easy Japanese dish. In 30 minutes, you can whip up this flavorful rice bowl featuring ground chicken simmered in a savory soy-based sauce. The ground chicken has a delightful texture and absorbs the rich, umami-packed flavors of the sauce.
Spicy Cilantro Beef
If you want an easy and mouthwatering dinner, try making Spicy Cilantro Beef. Spicy Cilantro Beef takes less than 20 minutes to prepare, and it is super addicting and delicious.
Other Recipes
Mason Jar Instant Noodles
This Mason Jar Instant Noodle recipe is a fantastic option for weight loss. It takes just 5 minutes to prepare, making it an incredibly convenient and easy-to-follow option for busy weeknights or on-the-go lunches. Layer your desired ingredients in a mason jar, seal, and refrigerate until ready to enjoy. When you’re ready to eat, add hot water, let sit for a few minutes, and your meal is prepared. Feel free to swap in your protein of choice, such as chicken, tofu, or ground meat.
Tofu and Egg Pudding
This Tofu and Egg Pudding comes together in just 10 minutes for a quick and easy comfort food. Simply whisk together a few simple ingredients, then microwave until the custard-like texture is achieved. The soft, silky tofu and savory egg flavors create a soothing, satisfying dish perfect for a quick lunch or light dinner. Best of all, this recipe requires minimal prep and cleanup.
Vegan Clay Pot Rice
Clay pot rice is a Cantonese comfort food known for its crispy rice crust, which is formed due to the clay pot's even heat distribution and steam-trapping design. While it is typically made with meat protein, this recipe is vegan. The best part about this recipe is that the rice develops a crust on the bottom of the clay pot, while the mushrooms and tofu soak up all the delicious savory-sweet sauce.
Mille Feuille Nabe
For chilly nights, there’s nothing better for dinner than a simple, 4 ingredient Mille Feuille Nabe. This is a yummy Japanese hot pot that has beautiful layers of sliced fatty pork.
Weight Watchers Asian Recipes
These Weight Watchers Asian recipes for Dim Sum, Soups, and Main Dishes are included in a cookbook, "Cookbook Volume 5: Asian Cuisine". This cookbook focuses not just on Panda Express copycat recipes but features a wide range of recipes from different parts of Asia, including Cambodia, China, Korea, Japan, The Philippines, Taiwan, Thailand, and Vietnam.
Teriyaki Chicken Steamed Buns
A lighter take on Chinese steamed buns with bbq pork, filled with chopped/minced Teriyaki chicken, then steamed till huge and fluffy, for way less points.
Thai Chicken Lettuce Wraps
Seasoned with garlic, shallots, turmeric, coriander, coconut milk, and a bunch of other Thai flavors. Also known as San Choy Bow, the filling for these cups is a savory mix of ground meat, water chestnuts, ginger, garlic, carrot, mushroom, and onion.
Asian Egg Drop Soup
A simple and creamy Asian soup, made with a delicious broth with scallions, turmeric, loads of 'umami,' and swirled ribbons of feathered eggs.
Asian Potstickers
A low-point recipe for these babies is a mashup of Japanese & Chinese-style potstickers. Japanese for the size and wrappers, Chinese for the filling mixture.
Asian Turkey Meatball Soup
This is NOT the clear bowl of broth you get with your $5 lunch special. This baby's a full-blown meal. Asian seasoned ground turkey, cocktail-sized meatballs, with a thick glaze of water, rice vinegar, ginger, garlic, and 0 calorie sweetener.
Asian Baked Meatballs
Baked meatballs, filled with ginger, garlic, fish sauce, Asian chili sauce, lime zest, scallions, cilantro, and mint. Served with a thick glaze.
Asian Steamed Dumplings
You know those AMAZEBALLS steamed dumplings you get at Chinese Dim Sum places, filled with steamed ground meat? Now you can make them at home, for low points.
Asian Spring Rolls
A rainbow of thin-sliced vegetables and fragrant herbs, with shrimp or chicken, wrapped in an ultra-thin, nearly translucent, rice paper wrapper.
Asian Dumpling Soup
A delicious chicken broth, seasoned with ginger, garlic, and sesame oil, LOADED with fresh, homemade dumplings (6 full-sized dumplings per serving). Wonton Soup 2.0! Homemade dumplings, chicken, shrimp, carrots, mushrooms, bean sprouts, bok chow, ginger, garlic, and TONS of flavor.
Chinese Black Pepper Chicken
This sweet, tangy, savory chicken dish is kicked up a notch with the addition of whole black peppercorns, then braised in a thick, rich sauce.
Vietnamese Banh Mi Sandwich
The official sandwich of Vietnam.
Panda Express Beijing Beef
A WW-ified version of the "Beijing Beef" entree from Panda Express.
Korean Chicken and Spinach Bowl
A rainbow of sauteed vegetables and spinach, with seasoned chicken breast, topped with a sweet and spicy Korean pepper sauce, with a runny yolk egg on top.
Panda Express Black Pepper Chicken
A WW-ified version of the entree from Panda Express. Chicken breast pieces in a rich and savory black pepper sauce, loaded with onions, celery, and panda.
Bulgogi Beef Stir Fry
The famous Bulgogi Beef from Korean BBQ houses is used as the base for a beef & vegetable stir fry.
Beef Broccoli
This is a 'skinnied' version of the traditional Beef Broccoli entree that you'll find at most Asian restaurants. Though you can use chicken, use beef.
Chicken Curry
Tender chicken in a savory, rich, spicy curry sauce with vegetables and coconut milk.
Chicken with Black Bean Sauce
Sauteed chicken breast pieces with bell peppers and onions, slathered in a savory and dark sauce of black beans and dark soy sauce.
Chicken Chop Suey
A huge platter full of different vegetables and in this case, chicken, coated in a thick and savory, yet surprisingly mild sauce. Great for a quick family meal.
Panda Express Chow Mein
This is a skinnied-down version of the Chow Mein from Panda Express.
Drunken Noodles
Wide rice noodles, loaded with chicken, basil, chili peppers, ginger, and TONS of Thai flavors. This dish gets its name from being a favorite dish for hangovers.
Korean Fried Chicken
Breaded chunks of chicken breast, in a SPICY, savory, sweet, thick, and sticky glaze, with plenty of garlic and fresh ginger. Garnished with sesame seeds.
Hoisin Chicken Stir Fry
A very simple, yet tasty dish of chicken, red bell peppers, onions, ginger, and snow peas, covered with a thick and delicious Hoisin sauce. Perfect for a quick dinner.
Spicy Garlic Chicken
Unlike regular 'skinny blogger' recipes, this version doesn't have a high-point, one-note sauce. It's a fraction of the points/calories, with more depth of flavor. This savory, spicy, and sweet dish is piled high with veggies, like chop suey… but it has a thick, rich sauce that allows you to easily customize the heat level.
Korean Chicken with Peanuts
This dish is inspired by a Korean favorite. Tender chunks of chicken breast in a savory and mildly sweet SPICY sauce, with peanuts.