Protein Ramen for Weight Loss: The Viral Bowl Helping Women Feel Full and Slim Down
Why viral protein ramen may be the easiest, most filling way to lose weight without dieting
Affordability has always been ramen’s biggest claim to fame. But now amped up ramen noodle dishes are emerging as a surprising health tool. Welcome to the viral trend of protein ramen. Get ready to level up your ramen routine to make it work harder for your body. Here, experts explain the best ways to use protein ramen for weight loss and health gains.
When did protein ramen become popular?
Nutrition research in recent years has compelled people to prioritize protein more than ever before. We’ve seen trends take off around eating 30-gram protein breakfasts, as well as cottage cheese and even protein Jell-O. So the new protein ramen for weight loss craze is a natural extension of our fascination with this hunger-satisfying macronutrient.
“Protein-infused ramen is becoming a go-to meal for home cooks because it’s an easy, customizable, affordable meal that’s actually really nutrient-dense,” says cook Emmy Clinton, founder of the healthy recipe site Entirely Emmy.
Woman's World Answers
Who is talking about protein ramen?
Fitness guru Noel Deyzel’s YouTube video about making protein ramen in a hotel room has 13 million views! His dish includes dry ramen noodles, shredded chicken, broth, egg, green onions and sriracha sauce. And the amazing 48 g. of protein it delivers helps Noel achieve his muscle-building and fat-loss goals.
One Reddit user bragged about a recipe for “super quick ramen” worth 56 g. of protein, while still logging a diet-friendly 500 calories or less. It uses edamame noodles, carrots, collard greens and tofu. The post has more than 404K likes.
And Biz Velatini lost around 40 pounds by eating healthy meals, including high-protein ramen.
Why protein ramen can help with weight loss
In the short-term, protein—in any form—satisfies hunger better than any other macronutrient. That means it curbs cravings to eliminate mindless snacking and empty calories. In the long-term, eating more protein supports healthy muscle tissue, which ultimately improves metabolism.
Keep reading to learn easy ways to enjoy protein ramen for weight loss for yourself…
Protein ramen strategy #1: Start with better noodles
One way to enjoy protein ramen is to start with new, improved noodles that contain plant-based proteins. Clinton tells clients, “Start with the protein-infused ramen noodles. These noodles add at least 20 grams of protein to your ramen bowl and provide flavoring as well.”
Alina Zhukovskaya, a certified health coach and private chef, offers this advice: “Use 100 percent buckwheat noodles that are rich in protein.” (Soba noodles can also work.)
Protein ramen noodle brands to try
Here are some popular brands. One Reddit user says, “They are a good fit if you are looking for some easy/lazy protein.”
• Ramen Bae, sold on Amazon, (28 g. protein)
• Chef Woo, sold at Walmart, (20 g. protein)
• Chef’s Cupboard, sold at Aldi, (20 g. protein)
• Momofuku Soy & Scallion Noodles, sold at Costco, (10 g. protein)
Protein ramen strategy #2: Add protein sources to regular noodles
Another approach involves using regular ramen noodles and adding your own protein to the recipe. Avery Zenker, RD, explains, “It’s often cheaper and healthier to buy plain noodles and add your own ingredients rather than buying packages with noodles and flavor packets.”
The Foodess Jennifer Pallian, RD, says, “Start with the ramen base and build from there. If you’re using instant ramen, think of the noodle brick as the carbohydrate foundation, not the finished meal.”
Best protein add-ons for your ramen bowl
Feel free to double up and triple up on satisfying protein sources.
- Egg (6 g. protein per egg)
- Sardines (3 g, protein per fish)
- Canned tuna (22 g. protein per 3 oz.)
- Crunchy peanut butter (8 g. protein per 2 Tbs.)
- Frozen edamame (9 g. protein per 1/2 cup)
- Leftover rotisserie chicken (25 g. protein per 3 oz.)
To boost the weight loss power of ramen, also add veggies
Weight loss often comes down to a calorie deficit. So keep salt low and boost low-calorie vegetables in your recipe. Water-rich veggies slow down digestion and fill our stomachs so we feel full longer. “To make homemade ramen more nutrient-dense, add plenty of veggies. Veggies add volume, fiber, vitamins, minerals, and polyphenols,” says Zenker.
Pallian explains, this “amps up volume, color, and texture, making the meal more satisfying.”
Best ramen practices for health
Lower sodium. This is the best option for weight loss. Pallian says, “Sodium is the biggest thing to watch with ramen. Instant seasoning packets are usually loaded with salt and skipping them can make a big difference.” She adds, “Instead, use a low-sodium broth and layer in flavor with garlic, ginger and scallions so the broth still tastes rich and satisfying.”
Add collagen. Zhukovskaya says, “Add a packet of bone broth to the ramen broth.” This collagen-rich ingredient is linked to improved weight loss and bone health in women.
Stir in healthy fat. Protein is digested best when paired with a healthy fat food source. Zenker says, “Add a spoonful of nut or seed butter like natural peanut butter or tahini.”
Be a savvy shopper. “When shopping, look at the price tag for the price per 100 grams,” says Zenker. “Most grocery stores have this, which allows you to compare different products to see which is the best cost per gram. Larger packages of ramen aren’t always a better deal.”
Make batch cooking a no-brainer. “When I meal prep for ramen, I always batch cook the proteins, then portion them out,” says Clinton, as a way of making healthy eating more automatic. “This allows for quick assembly. The rest is easy. Each bowl is usually around 60 grams of protein.”
Bottom line about protein ramen for health and weight loss
Clinton says, “If you do it right, protein-infused ramen is one of the most simple ways to keep your eating habits on track, spend less and still feel like you’re enjoying your meals. This is why home cooks are obsessing over this trend right now.”
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