Discover Irresistible Korean Recipes That Melt Fat and Boost Health!

In recent years, Korean culture has taken the world by storm, from K-Pop to skincare. Korean cuisine, with its emphasis on fresh ingredients and flavorful spices, is also gaining popularity. If you’re looking to eat a healthy diet, Korean food offers a huge variety of dishes which are both easy and healthy to make. Compared to many diets across the globe, Korean cuisine contains a wealth of vegetables, not only in the nutritious main dishes, but also the side dishes. And generally not much oil is used when cooking.

If you need to stock your cupboard with some authentic Korean ingredients to get started on some tasty meals, take a look at our Korean food gifts to inspire you (or gift one to inspire friends and family!).

Why Korean Food is Good for Weight Loss

Korean cuisine is celebrated for its health benefits. Korean people have some of the lowest obesity rates in the world, second only to Japan. Korean food is very healthy given the wide variety of protein-based dishes and its usage of low-calorie condiments, such as soy sauce, to add flavor without adding additional calories. It also doesn't use much oil.

Here are some reasons why Korean food can be a great choice for weight loss:

Emphasis on Vegetables: Every meal usually includes some form of vegetables (mostly kimchi) which contain important vitamins and minerals that we all need to look and feel healthy. Lots of vegetables are found in Korean diet, especially in Korean side dishes, or banchan. Go for the kimchi, radish, spring onions, and bean sprouts.
Lean Proteins: Most of the main ingredients in Korean cooking are protein-based, with condiments that are very flavorful and use very few calories. Meat is usually treated as a side dish or condiment in Korean cuisine, with lean cuts of pork or chicken being favored over red meat, which contains saturated fats and can potentially raise cholesterol.
Low-Calorie Condiments: Korean food is very healthy given the wide variety of protein-based dishes and its usage of low-calorie condiments, such as soy sauce, to add flavor without adding additional calories. It also doesn't use much oil.
Steaming Method: This steaming method, which uses the moisture from the vegetables and steam, makes the pork incredibly tender and juicy.

Tips for Healthy Korean Cooking

Portion Control Carbs: When using carbs, such as white rice or noodles, always portion using your food scale to ensure you're using exactly one portion at about 160-200 calories. This way, you can still enjoy a healthy amount of carbs and intake enough to fuel your workouts without feeling heavy.
Opt for Lean Meats: Boneless skinless chicken thigh, shrimp, and all kinds of seafood are the leanest, protein-dense sources and are much lower in calories compared to other protein sources. Korean bbq will often have higher fat content meats, such as pork belly and short ribs. Eating these without portion control, such as at an all-you-can-eat bbq spot, can easily lead to weight gain.
For Banchan, Eat More Vegetables: Lots of vegetables are found in Korean diet, especially in Korean side dishes, or banchan. Go for the kimchi, radish, spring onions, and bean sprouts. Fish cake and rice cakes are more carb heavy and should be eaten sparingly.
Substituting, Portioning, or Omitting High-Calorie Ingredients: Some high-calorie ingredients can be omitted or substituted without sacrificing the flavor of the dish too drastically. For example, sesame oil, which is often included in Korean marinades, is very high in calories. But given how pungent it is, a small amount is more than enough to achieve the same flavor.
Drink Lots of Water: The only major flaw of the Korean diet is its high sodium content. In fact, South Koreans are heavy consumers of sodium. While sodium has no impact on weight loss, it does dehydrate you and can lead to high blood pressure and heart problems.
Switch to leaner meats: If you want to reduce the fat content, use leaner cuts such as pork shoulder or pork loin.
Skip the sauce: If you want an even cleaner, lower-sodium meal, you can skip the sauce altogether. Just season it lightly with olive oil, salt and black pepper.

Healthy Korean Recipes

Here are some healthy Korean recipes to try for weight loss:

Soups and Stews

Soondubu Jjigae (Korean Soft Tofu Soup): Soondubu, or Korean soft tofu soup, is a delicious stew dish consisting of soft tofu, crunchy vegetables, meat, and egg yolk, making an amazing combo. Soondubu can be a very healthy dish, consisting of 353 calories with 38 grams of protein, 18 grams of fat, and 12 grams of carbs. The dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. This sundubu (or soondubu) jjigae recipe is made with ripe kimchi and thinly sliced meat. Try making it at home. A perfect meal when you’re looking for something hearty and comforting.
Dakdoritang (Korean Spicy Chicken Stew): A serving of dakdoritang is 430 calories, with 31 grams of protein, 19 grams of fat, and 48 grams of carbs. Dakdoritang is a really healthy dish given that it predominantly consists of protein from the chicken. To keep it healthier, opt for boneless skinless cuts of chicken as opposed to skin-on chicken if possible as this will cut a significant amount of fats and calories.
Chicken Kalguksu (Korean Noodle Soup): Kalguksu is a hearty Korean noodle soup recipe. A serving of Chicken Kalguksu is only 447 calories, with 37 grams of protein, 22 grams of fat, and 37 grams of carbs, following the recipe and portions below. The dish has a very impressive well-balanced nutrition profile predominantly consisting of proteins and carbs. Kalguksu is a delicious Korean noodle soup that is perfect for any occasion. Handmade knife-cut noodles are one of the best parts of this dish, as they are thin, flat, and have a bouncy texture.
Jjampong (Spicy Korean Seafood Noodles): Jjampong, or spicy Korean seafood noodles, consists of chewy knife-cut noodles with delicious seafood in a delicious spicy seafood broth. Jjampong is a very low calorie and high protein dish - by using the portions and ingredients above, it is only about 378 calories with 32 grams of protein, 8 grams of fat, and 45 grams of carbs. Given that seafood is largely lean proteins, the only thing to keep in mind is to portion the noodles and soup ingredients mindfully.
Galbitang: Galbitang is a transparent soup that has beef short ribs (galbi, 갈비) as its main ingredient. It’s a filling, restoring soup with a subtle flavor.
Bugeo Guk (Dried Pollack Soup): A delicious and nutritious soup that is known for its detoxing properties among Koreans. Bugeo guk is a Korean soup that is popular for its soothing and tummy-warming taste. Traditionally eaten on birthdays or after childbirth, although it can be enjoyed anytime.
Miyeok Guk (Seaweed Soup): Miyeok is rich in iodine, iron, and calcium and many people eat it to lower their cholesterol.

Rice Dishes

Kimchi Fried Rice: Kimchi fried rice is a classic Korean fried rice dish that combines chewy rice with delicious kimchi and meat. It's comforting and flavorful and a classic favorite. Kimchi fried rice can be a very healthy dish, consisting of 405 calories, with 34 grams of protein, 10 grams of fat, and 45 grams of carbs. To learn more, check out my chicken kimchi fried rice recipe.
Chicken Bibimbap (Korean Mixed Rice Bowl): Chicken Bibimbap (also known as Korean mixed rice bowl)is a rice-based dish consisting of a chewy crispy rice mixed with savory grilled meats and crunchy vegetables. Bibimbap is a very healthy dish given that it predominantly consists of protein mixed with a variety of nutritious vegetables, and rounded out with carbs from the rice, making it a very well-balanced, nutritious meal.
Abalone Porridge: Abalone porridge is not only delicious but also nutritious and easy to digest. This dish gets its distinct flavor from the abalone’s internal organs, which also give it a greenish hue.

Meat and Seafood Dishes

Dak Bulgogi (Chicken Bulgogi): Dak bulgogi, or chicken bulgogi, is a variation of the popular Korean beef bulgogi dish that uses chicken instead. Dak bulgogi can be a very healthy dish, consisting of 430 calories with 37 grams of protein, 20 grams of fat, and 42 grams of carbs. The dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. Spicy chicken bulgogi can be a very healthy dish, consisting of 290 calories, with 34 grams of protein, 20 grams of fat, and 12 grams of carbs. The dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. You can easily pair it with a side of rice to make it a well-balanced meal.
Air Fryer Korean Fried Chicken: Korean fried chicken is a classic favorite, and by using an air fryer, you can make it much healthier with the same great flavor and texture. With an air fryer, you can make Korean chicken wings the healthy and easy way.
Cheese Dakgalbi: Cheese Dakgalbi is a spicy tasty Korean dish with juicy, spicy marinated chicken topped with gooey melted cheese and generally is cooked on a dak galbi pan made of cast iron, giving it a smoky and delicious flavor. Dak Galbi can be a very healthy dish, consisting of 328 calories, with 40 grams of protein, 17 grams of fat, and 19 grams of carbs. This is a great low carb recipe, although you can easily add a side of rice to round out the meal. The key to making this dish healthy is portioning the dish correctly - given the dish is usually eaten in big groups, it might be hard to do when eating out. But when cooking it at home, it's really easy to make it healthy.
Nakji Bokkeum (Korean Spicy Octopus Stir Fry): Nakji bokkeum, or Korean spicy octopus stir fry, is a beloved Korean seafood dish consisting of octopus and vegetables stir fried in a delicious sweet and spicy sauce. It is also often paired with noodles or a side of rice. Nakji bokkeum can be a super healthy dish consisting of 300 calories with 21 grams of protein, 3 grams of fat, and 43 grams of carbs. At only 330 calories, it packs 28 grams of protein, 7 grams of fats, and 36 grams of carbs. The dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal that is also easy to make. Given octopus is a naturally lean protein source, it's not hard to make this dish healthy.
Korean Air Fryer Popcorn Chicken: Korean air fryer popcorn chicken is similar to Korean fried chicken, but popcorn chicken style. With the chicken air fried to perfection and tossed in a delicious gochujang sauce. This Korean popcorn chicken can be a very healthy dish, consisting of 365 calories, with 46 grams of protein, 22 grams of fat, and 21 grams of carbs. The dish predominantly consists of protein, making it a very protein-packed dish.
Tteokgalbi Korean Meatball Patties: Tteokgalbi Korean Meatball Patties are perfect for anyone who loves sweet and sticky glazes on their food. The ground beef is coated in a delicious Korean soy sauce glaze, making it the perfect dish to serve over rice or chives. Top off your Tteokgalbi with scallions, sesame seeds, and any other desired toppings for a quick and easy dinner that everyone will love.
Galchi (Hairtail Fish): Galchi’s sweet flesh is a real delight, complementing a bowl of rice perfectly.
Bulgogi: Bulgogi, a Korean barbecue delicacy, translates to “fire meat” (appropriately so, as it’s traditionally made by grilling marinated beef over charcoal). This bulgogi recipe is pan-fried on a stovetop and requires minimal prep time.
Jokbal: Jokbal contains a lot of protein and is leaner in fat than other pork cuts. This dish is made by braising pig’s trotters in seasonings until they are soft and absorbed in the flavors.

Vegetable and Tofu Dishes

Dubu Kimchi (Stir Fried Kimchi with Tofu): Dubu Kimchi, or stir fried kimchi with tofu, is a dish consisting of kimchi stir fried with veggies and paired with a side of firm tofu. Dubu kimchi can be a great healthy dish. At only 347 calories, it packs 28 grams of protein, 18 grams of fats, and 25 grams of carbs. The dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal that is also easy to make. The key to making this dish help rather than hinder progress towards your fitness goals is portioning ingredients mindfully and picking the right proteins.
Kongnamul (Soybean Sprouts): Kongnamul (soybean sprouts) is a popular Korean vegetable used in various dishes. It’s not expensive, and you can find it anytime of the year. You have the option to prepare it with different types of broth like beef or anchovy broth. It absolutely looks beautiful on the plate and can be customized to fit different spice levels.
Yachae Kimbap (Vegetable Kimbap): Yachae Kimbap (야채 김밥) is the most basic kimbap variety available in Korea. The direct translation of Yachae Kimbap is vegetable kimbap, however it’s not necessarily vegetarian as it does include some processed meat such as Korean ham and imitation crab meat.
Korean Spinach Dish: If you want to tailor this Korean spinach dish side to your taste, simply use more or less of any of the ingredients. If you have any dietary restrictions or health concerns, be mindful of how much soy sauce (or opt for a low-sodium version) and sugar you use.

Fusion Dishes

Doenjang Carbonara: Doenjang carbonara is a delicious fusion creation that is a spinoff of the popular miso carbonara. It utilizes doenjang, a Korean version of miso, giving this carbonara a delicious umami flavor. Doenjang carbonara is a very healthy dish, consisting of 267 calories, with 14 grams of protein, 7 grams of fat, and 37 grams of carbs. The key to making this dish low calorie is portion controlling the sauce and the noodles. While this dish is low in calories, it is not nearly enough protein. I would recommend pairing it with some protein, such as the spicy chicken bulgogi.
Kimchi Carbonara Udon: Kimchi carbonara udon is perfect for kimchi lovers and super easy to make. Kimchi carbonara can be a yummy low calorie dish, consisting of 268 calories, with 13 grams of protein, 7 grams of fat, and 43 grams of carbs. Pair it with a poached egg for a creamy like texture and additional protein.
Ssamjang Cream Udon: Ssamjang cream udon is a delicious fusion creation that combines the savory Korean ssamjang paste with some cream and chewy udon noodles. This ssamjang pasta is a very low calorie dish, consisting of 295 calories, with 7 grams of protein, 12 grams of fat, and 38 grams of carbs. Given the lower protein content of this dish, I'd recommend serving it with a side of bulgogi grilled chicken thighs, which would only add about 160 calories while making this an overall well-rounded meal.

Vegan Korean Dishes

Korean Mung Bean Pancakes: Sure, sweet pancakes are nice - but these savoury Korean mung bean pancakes are insane! Dense and chewy in the middle, lacy and crisp on the edges, these work as the perfect starter served with a soy dipping sauce. They’re also gluten-free, so great to serve anyone with food sensitivities.
Spicy Korean Comfort Food: This is a spicy Korean comfort food that you’ll love if you’re into red hot spices! It’s got garlic, ginger, red pepper paste and kimchi juice - all are guaranteed to take your tastebuds on a Korean journey.
Vegan BBQ "Ribs": If there’s someone in your life that thinks vegan food is boring and leaves you wanting more, serve up these BBQ vegan ‘ribs’ with some rice and salad and ask them again.
Vegan Mac 'n' Cheese: Take vegan mac ‘n’ cheese up a level with this gut-friendly version!
Glass Noodles with Veggies: Looking for a vegan Korean food that’s light, yet also filling? Try these glass noodles with veggies!
Sweet Korean Lentils: Whether you have limited time in the kitchen or just need a quick and easy recipe to whip up in a nanosecond, these sweet Korean lentils take just 15 minutes to make and they’re packed with fibre and protein, making them super filling. They’re sweet and salty with a hint of soy sauce, garlic and ginger.
Vegan Bibimbap: I love this vegan Korean recipe because it’s a proper, filling meal! It’s got everything you need: protein, carbs and loads of veggies. And did I mention that it tastes even better the next day?
Superfood Bibimap: Broccoli. Tofu. Mushrooms. Avocado. Quinoa. And more. It’s all your body needs in a bowl! Eat this delicious superfood bibimap every day, and you may just live to be 100.
Zucchini Pancakes: You can make these pancakes with zucchini alone, but they’re even better with some sweet onion and hot chili peppers if you like a bit of a kick to your vegan Korean food. They’re easy to make, and are the perfect side dish, or light lunch.
Soy Milk Soup: Wondering how this milky soup could be vegan? It’s easy - the ‘milk’ is actually soy milk! The recipe provides instructions for making your own, but you could easily use store-bought, too - just ensure there’s no added sugar!
Vegan Gimbap: Nope, it’s not sushi! It’s Korean gimbap, and it’s one of the most popular of all the vegan Korean food ideas here! These little wheels of tastiness are like a poke bowl wrapped up in seaweed: there’s tofu, seasoned veggies, stir fried roots and rice. Yum!
Korean Tofu Noodle Bowl: This Korean tofu noodle bowl couldn’t be easier to make - or more delicious! It combines basic soba noodles with crispy pan-fried tofu drenched in gochujang sauce.
Zucchini Dumplings: How could I make a list of vegan Korean food without adding dumplings? These simple zucchini dumplings are a summer favorite at temples in Korea, where the food is mainly vegan.
Vegan Bibimbap: This recipe is a vegan take on the popular Korean Bibimbap dish. The original usually consists of rice topped with sautéed vegetables, chilli paste, meat and sometimes either a raw or a fried egg.
Tofu Tacos: The key to making vegan Korean food perfect is all in the seasonings. Salt, pepper, light and dark soy sauce, sesame oil, rice wine, dried chilli powder, chilli powder, garlic and ginger and just some of the staple flavours. And these tofu tacos are bursting with yumminess!
Gochujang Cauliflower Wings: This Korean twist on the classic cauliflower wing is tangy deliciousness, thanks to the exotic gochujang glaze. These bad boys are perfect paired with a cooling, zingy scallion dipping sauce.
Stir-Fried Rice Cakes (Treokbokki): Treokbokki, otherwise known at stir-fried rice cakes, is a popular vegan Korean food. Ok, maybe not so vegan, as the cakes commonly pair with boiled eggs and scallions. You may have to hit the Korean grocery store to get the rice cakes, but once you try them, you’ll fall in love!
Flavorful Noodles with Veggies: Sometimes, simple dishes taste the best. And these flavourful noodles paired with crunchy veggies and tossed in a sweet, spicy and tangy sauce are a vegan Korean food everyone will love. It can also be served cold for a delicious noodle salad, making it perfect to take as leftovers the next day.
Roasted Cauliflower: Who needs meat when you have cauliflower? Cauliflower makes THE best sub for chicken as, when roasted, they become super tender and meat-like in texture, while the sweet and tangy seasoning makes it crispy.
Veggie Hot Pots: Possibly one of the most popular vegan Korean food recipes! Veggie hot pots are actually pretty easy to make at home, too. You don’t need any fancy equipment, just fresh ingredients and hot water.
Vegan Kimchi: Kimchi goes with many Korean dishes (as you can see above) - but how do you make it? Normally, with shrimp paste, but this recipe is much less pungent and 100% vegan.

Other Dishes

Soy Marinated Salmon Sashimi: Nothing beats the refreshing taste of some spicy salmon sashimi.
Soy Marinated Scallops: Soy marinated scallops is another popular choice among Korean's soy marinated raw seafood. Scallops, like most seafood, is a great source of lean protein. While this dish may be harder to find at a Western restaurant, it's quite easy to make at home. Soy marinated scallop can be a great healthy and simple dish. By using the portions and ingredients above, it is only about 271 calories with 46 grams of protein, 6 grams of fat, and 18 grams of carbs.
Bibim Naengmyeon (Spicy Korean Cold Noodles): Bibim Naengmyeon, or Spicy Korean Cold Noodles, is a classic Korean summer dish. It consists of Korean buckwheat noodles, slices of lean beef and pear mixed in a delicious spicy cold broth. Korean cold noodles can be a very healthy dish, consisting of 393 calories, with 20 grams of protein, 20 grams of fat, and 38 grams of carbs. The dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal.
Korean Steamed Egg (Gyeranjjim): Korean steamed egg, or gyeranjjim, is a steamed egg dish that consists of egg steamed in a Korean stone bowl. Given the dish predominately consists of eggs, it is a super protein packed dish. Just be sure to portion the sesame oil carefully.
Rolled Egg (Gyeran Mari): A rolled egg, or gyeran mari, is a delicious and easy recipe to make that only takes a few minutes!
Korean Steamed Egg (Gyeran Jim): Korean steamed egg, or “Gyeran Jim,” is a delicious and popular side dish in Korea. It has a smooth pudding-like texture and is slightly salty and savory - perfect to eat with hot steamed rice.
Cold Soy Milk Noodle Soup: This delicious cold noodle dish is commonly eaten in Korea during the summertime. All you need are five simple ingredients: cucumbers, dried soybeans, pasta, salt, and water. The base of the dish is a homemade soy-milk broth that is served ice-cold over thin wheat noodles.
Steamed Napa Cabbage with Pork Belly: Steamed Napa Cabbage with Pork Belly: The dish we’re making today. It’s incredibly easy and quick - just 15 to 20 minutes to prepare! This dish I used to eat a lot when I was losing 20 kg. Unlike traditional hot pot, this version is steamed instead of simmered in broth. But don’t worry. You don’t need a steamer! I’ll show you a quick and easy one-pan recipe for making this flavorful dish without any special equipment. This dish is similar to a traditional hot pot, but the main difference is that it’s made without broth. Napa cabbage, various vegetables, and pork belly are layered and steamed together. The best part? You can make it in just 20 minutes with minimal effort, making it a quick and healthy Korean meal. Although not widely known abroad, this is actually a very common dish in Korean homes. Koreans, who value short cooking times, often prepare this as a home-cooked meal.

Quick Recipe: Steamed Napa Cabbage with Pork Belly

Here's a quick and easy recipe for Steamed Napa Cabbage with Pork Belly, a dish that is both healthy and delicious:

Ingredients:

1cm Thick Pork Belly
Baby Napa cabbage
Green onion
Soy sauce
Vinegar
Cooking wine
Sugar
Wasabi
Sesame seeds (optional)
Small chili peppers (optional garnish)
Mung bean sprouts
Salt and black pepper
Soju

Instructions:

Cut the pork belly into 3cm pieces. Season the pork belly with salt and black pepper, then mix with 3 tbsp of soju.
Cut the baby Napa cabbage into 3cm-long pieces. Cut the green onion into large 4-5cm pieces.
Mix 2 tbsp soy sauce, 2 tbsp vinegar, 1 tbsp cooking wine, 1 tbsp sugar, 1 tsp wasabi, and 1 tsp sesame seeds (optional) in a bowl. Add 2 small chili peppers (optional garnish) and mix well.
Spread the cabbage evenly on the bottom, placing the thicker stems at the base. Layer the green onions on top of the cabbage and place the pork belly on top.
Add 4 tbsp water + 2 tbsp soju to the pot. Cover with a lid and steam over medium-low heat for 15 minutes. If you smell burning, add 2-3 extra spoonfuls of water and lower the heat. Avoid opening the lid too often, as the dish cooks by steaming.
After 15 minutes, add mung bean sprouts to the center. To keep the sprouts crunchy, steam for only 7-10 more minutes.
Dip the tender pork and vegetables into the tangy sweet soy sauce for an amazing flavor.

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