Samantha When cravings hit for something savory, saucy, and just a little bit spicy, I turn to my go-to: high protein Mongolian noodles. This noodle bowl hits all the right notes—tender noodles slicked with a rich Mongolian-style sauce, packed with lean beef (or chicken), loads of veggies, and a serious protein boost in every bite. It’s the perfect fusion of indulgent and functional, and it comes together fast. Think takeout flavor, but better for your body.
As someone who balances cooking for family, eating clean, and fitting in post-workout fuel, this recipe became a staple in my weekly rotation. It satisfies comfort food cravings while aligning with higher-protein goals. And unlike traditional Mongolian dishes loaded with sugar and sodium, this version gives me full control over ingredients without skimping on flavor. The best part? My whole family devours it—so I don’t have to cook separate meals.
Whether you’re bulking up your post-gym dinner, cutting back on takeout, or just trying to sneak more protein into your favorite dishes, this high protein noodle stir-fry delivers. It’s bold, balanced, and built to power you through whatever the day brings.
High Protein Mongolian Noodles (30-Min One-Pan Dinner with Lean Meat & Veggies)
Ingredients
- 1 lb lean ground beef or chicken
- 8 oz high-protein pasta or soba noodles
- 1 tablespoon sesame oil
- 1 red bell pepper sliced thin
- 3 green onions chopped (reserve green tops)
- 3 cloves garlic minced
- 1 tablespoon fresh ginger grated
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons hoisin sauce
- 1 tablespoon honey
- ½ teaspoon red pepper flakes optional
- 1 tablespoon cornstarch mixed with 2 tablespoons water
- Sesame seeds for garnish
Instructions
- Step 1: Cook the NoodlesBoil the noodles according to package instructions. Drain and set aside.
- Step 2: Brown the MeatHeat sesame oil in a large skillet over medium-high. Add ground meat and cook until browned.
- Step 3: Sauté the AromaticsStir in bell peppers, garlic, ginger, and the white part of the green onions. Sauté 3–4 minutes.
- Step 4: Make the SauceIn a bowl, whisk together soy sauce, hoisin, honey, red pepper flakes, and cornstarch slurry. Pour over the skillet mixture.
- Step 5: Toss and ServeAdd cooked noodles to the skillet. Toss everything together until glossy and coated. Top with sesame seeds and reserved green onions.
Notes
Secret Tips for the Best High Protein Mongolian Noodles
1. Marinate the Beef for 10–15 Minutes: Even a short soak in a mix of soy sauce, garlic, and cornstarch helps tenderize lean cuts like flank steak or sirloin. It locks in flavor and prevents dryness in high-protein meat. 2. Slice the Meat Against the Grain: Always cut your beef thinly against the grain. This helps keep the texture tender and chewable, even after pan-searing at high heat. 3. Pre-cook the Noodles Just Shy of Al Dente: When using high-protein pasta (like chickpea or edamame noodles), undercook them by 1 minute. They’ll soak up the Mongolian sauce without going mushy. 4. Double the Sauce for Meal Prep: If you’re making this ahead, reserve half the sauce and drizzle it just before reheating. It keeps the noodles moist and the veggies vibrant—even days later. 5. Add a Touch of Acid to Brighten Flavor: A quick splash of rice vinegar or lime juice at the end of cooking helps cut through the savory sauce and elevates the whole dish. 6. Stir in a Protein Booster: Sneak in extra grams of protein by stirring in a tablespoon of hemp hearts or finely chopped boiled egg whites when plating—no one will notice, but your macros will thank you. 7. Steam Veggies Separately for Vibrancy: Blanch or steam broccoli and bell peppers instead of stir-frying them. It preserves color, crunch, and nutrition while giving the dish a polished, restaurant-style finish.Recipe Overview
- Primary Keyword: High Protein Mongolian Noodles
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 4
- Difficulty: Easy
- Category: Dinner, Stir-Fry, High-Protein
- Method: One-Pan, Stir-Fry
- Cuisine: Asian-Inspired, Fusion
Nutritional Snapshot (Per Serving)
- Calories: 410
- Protein: 35g
- Carbohydrates: 28g
- Fat: 16g
- Fiber: 4g
- Sugar: 6g
Nutrition data calculated using Nutritionix.
Budget Breakdown
- Lean ground beef (1 lb) – $4.00
- Whole wheat or high-protein noodles (8 oz) – $2.50
- Bell peppers & green onions – $1.75
- Garlic, ginger, low-sodium soy sauce, hoisin, sesame oil – $1.50
- Cornstarch, red pepper flakes – $0.25
Total Cost: ~$10.00
Cost Per Serving: ~$2.50
Behind the Recipe
What makes these high protein Mongolian noodles different from the takeout classic? First, the protein punch. I use either lean ground beef or ground chicken, both of which give you 30+ grams of protein per serving without excess fat. Then I swap out standard white noodles for high-protein pasta or soba noodles. The result? A dish that fuels muscle recovery and keeps you full without the post-carb crash.
The sauce, though, is where the flavor magic happens. Inspired by traditional Mongolian stir fry, I kept the core flavors—garlic, soy, hoisin, ginger—but tweaked the ratios to bring in better balance. A little honey adds that signature sweetness without going overboard, and cornstarch gives it that glossy, velvety finish we all love.
And let’s not forget the flexibility. You can throw in whatever vegetables you have on hand, use any lean protein source you like, and even make it gluten-free. It’s a one-pan high protein noodle dinner that adapts to your needs without sacrificing flavor.
Want to know why lean protein is essential in meals like this? Healthline explains how it helps with satiety, energy, and metabolism.
Why You’ll Love This
🌟 Protein-Packed and Flavor-Filled
Each bowl of these high protein Mongolian noodles packs 35 grams of protein—making it more than just a tasty dinner. Whether you’re hitting the gym, focused on clean eating, or simply want a filling, satisfying meal, this protein-rich Mongolian noodle recipe helps support your muscle goals and keeps hunger at bay. Lean meat and high-protein noodles give you that lasting energy boost without the heaviness of typical takeout.
⚡ Fast Weeknight Meal
Life’s busy. That’s why I created this to be a true 30-minute one-pan dinner. With just one skillet and a handful of simple ingredients, you’ll have a flavorful noodle stir-fry on the table faster than delivery arrives. Perfect for those evenings when you want something hearty and homemade without the hassle. It’s also an ideal meal prep stir fry for the week ahead.
🌿 Balanced and Wholesome
This dish isn’t just about protein—it’s also packed with veggies and made from clean, whole-food ingredients. The sauce is crafted using low-sodium soy sauce, a touch of natural sweetness from honey, and aromatics like garlic and ginger. Combined with high-fiber noodles and antioxidant-rich vegetables, it checks every box for a healthy Mongolian noodle bowl.
Curious about how whole foods impact your health? EatRight.org shares how balanced meals support energy and immunity.
🍽️ Better than Takeout
Let’s be honest: takeout tastes great but often leaves you bloated or sluggish. This version skips the excess sugar, sodium, and MSG but keeps the bold flavor. It’s fully customizable for gluten-free or dairy-free diets, so you can enjoy your favorite Asian-inspired comfort food without compromise. Plus, you’re in full control of your portions, ingredients, and macros. It’s everything you love about Mongolian beef noodles—only smarter.
Perfect For
✅ Post-Workout Refuel
After an intense workout, your body needs the right combo of fast-digesting carbs and quality protein—and this bowl delivers both. These high protein Mongolian noodles are loaded with lean ground meat and fiber-rich noodles, making them ideal for rebuilding muscle and replenishing glycogen stores. The sweet-savory Mongolian sauce feels indulgent, but the nutrition says otherwise. It’s the ultimate post workout high protein dinner that feels like a treat but acts like fuel.
✅ Clean Eating Goals
Looking for a recipe that fits your clean eating lifestyle? This noodle bowl checks all the boxes: lean protein, whole grains, colorful vegetables, and a sauce made with pantry staples like garlic, ginger, and low-sodium soy sauce. It’s one of those healthy Mongolian noodle recipes that’s nourishing without being boring. And because you make it at home, you’re in control of sodium, sugar, and ingredients.
✅ Meal Prep Plans
Whether you’re planning weekday lunches or dinners on-the-go, this recipe is a meal prep dream. The noodles hold up well in the fridge, the sauce thickens and deepens in flavor over time, and the protein keeps you satisfied longer. Prep a double batch on Sunday and you’ll have multiple servings of protein-packed meal prep Mongolian noodles ready to grab and reheat.
✅ Comfort Food Cravings
Sometimes you just want a big, slurpy bowl of noodles—and that’s okay. This dish satisfies those takeout cravings without the usual guilt. It’s saucy, satisfying, and brimming with bold flavor. Perfect for cold nights, long days, or anytime you need a cozy meal that doesn’t undo your health goals.
Learn how balanced meals like this support energy, muscle recovery, and weight management from Harvard’s Nutrition Source.
Ingredients You’ll Need
- 1 lb lean ground beef or chicken
- 8 oz high-protein pasta (or soba noodles)
- 1 tablespoon sesame oil
- 1 red bell pepper, sliced thin
- 3 green onions, chopped (reserve green tops)
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons hoisin sauce
- 1 tablespoon honey
- 1/2 teaspoon red pepper flakes (optional)
- 1 tablespoon cornstarch mixed with 2 tablespoons water
- Sesame seeds, for garnish
Ingredient Highlights
🥩 Lean Ground Beef or Chicken
Great source of complete protein. Choose 93% lean or higher to keep fat in check.
🍜 High-Protein Noodles
Opt for whole wheat, chickpea, edamame, or fortified noodles to boost protein and fiber.
🧂 Hoisin Sauce
Adds that signature Mongolian sweetness. Use a reduced-sugar version if watching carbs.
🌿 Ginger + Garlic
Flavor powerhouses that bring zing and immune-boosting benefits.
Tip: Check the FDC database for the nutrient breakdown of your favorite noodle types.
How to Make It
Step 1: Cook the Noodles
Boil the noodles according to package instructions. Drain and set aside.
Step 2: Brown the Meat
Heat sesame oil in a large skillet over medium-high. Add ground meat and cook until browned.
Step 3: Sauté the Aromatics
Stir in bell peppers, garlic, ginger, and the white part of the green onions. Sauté 3–4 minutes.
Step 4: Make the Sauce
In a bowl, whisk together soy sauce, hoisin, honey, red pepper flakes, and cornstarch slurry. Pour over the skillet mixture.
Step 5: Toss and Serve
Add cooked noodles to the skillet. Toss everything together until glossy and coated. Top with sesame seeds and reserved green onions.
Pro Tips for Success
- Use pre-cooked noodles for ultra-fast prep.
- Double the sauce if you love a saucy bowl (like I do!).
- Spice it up with sriracha or chili crisp if you want heat.
- Swap in veggies like broccoli, snap peas, or shredded carrots for variety.
Easy Variations
🥫 Chicken Mongolian Noodles
Looking for a lighter take on this dish? Swap the beef for ground chicken or shredded rotisserie chicken. You’ll still get that high protein Mongolian noodle flavor with less fat, making it perfect for those watching calories or following lean meat meal plans. Chicken absorbs the bold garlic-soy sauce beautifully, giving you a healthier twist on a Mongolian chicken noodle bowl that doesn’t skimp on taste.
🌾 Plant-Based Protein Bowl
Going meatless? This recipe adapts easily into a plant-based Mongolian noodle bowl. Crumbled tofu, tempeh, or plant-based grounds (like lentil or soy protein) can all be used as substitutes. These alternatives still deliver protein while adding fiber and variety. Just be sure to press tofu well for the best texture, and consider a touch of extra sesame oil for flavor.
Want more insight on the benefits of plant-based proteins? Cleveland Clinic shares why they’re great for heart and gut health.
🌿 Gluten-Free Option
To make this a gluten-free Mongolian noodle dinner, use tamari instead of soy sauce and switch to gluten-free pasta such as rice noodles, chickpea pasta, or quinoa spaghetti. These options still offer a hearty bite and work well with the sticky Mongolian sauce. You’ll enjoy the same sweet-savory experience without the gluten.
🥜 Egg Noodle Twist
For a richer, comfort-style version, use egg noodles instead of high-protein pasta. The texture is silky and perfect for soaking up the sauce. Add a soft-boiled egg or even a jammy ramen-style egg on top for bonus protein and a little drama on the plate. This variation is especially popular when you want a quick Mongolian beef and noodle recipe that feels restaurant-worthy.
Storage & Reheat Tips
- Fridge: Store leftovers in an airtight container for up to 4 days.
- Reheat: Microwave in 30-second bursts or reheat in a skillet with a splash of water.
- Meal Prep: Divide into containers and store with toppings separate.
Make It a Meal 🍽️
Pair your high protein Mongolian noodles with these favorites:
- Garlic Parmesan Chicken and Potatoes
- Chicken Potato Broccoli Casserole
- Chicken Casserole with Ritz Crackers
Also great with:
FAQs About High Protein Mongolian Noodles
What noodles are best for high protein Mongolian stir fry?
Look for chickpea pasta, edamame noodles, whole wheat spaghetti, or high-protein ramen alternatives. These noodles not only mimic the texture of traditional stir-fry noodles but also deliver more protein and fiber per serving—making them ideal for muscle maintenance and weight-conscious meals.
Can I make this with leftover chicken or beef?
Yes! Using leftover shredded chicken breast or thinly sliced cooked flank steak is a great way to repurpose protein into a new, flavorful dish. Just reheat the meat gently in the sauce before tossing with noodles. It’s a smart way to reduce food waste and still enjoy a protein-rich stir fry noodle bowl.
Is Mongolian sauce usually healthy?
Traditional Mongolian sauce is often loaded with sugar, oil, and sodium. This version uses low-sodium soy sauce, a little honey for natural sweetness, and a touch of hoisin to maintain the flavor while lightening the load. It’s a healthy Mongolian sauce alternative that doesn’t compromise on taste.
How much protein is in a bowl of high protein Mongolian noodles?
Each bowl contains approximately 35 grams of protein, depending on your choice of noodles and meat. That makes it a solid choice for post-workout meals or anyone following a high-protein meal plan.
Can I meal prep Mongolian noodles for the week?
Absolutely! This is one of the best high protein meal prep recipes for busy schedules. Store it in individual containers and reheat with a splash of water or broth to bring the sauce back to life. It holds well in the fridge for 3–4 days.
What’s a good low-carb noodle substitute for this dish?
If you’re watching carbs, try using spiralized zucchini, shirataki noodles, or kohlrabi noodles. These options slash carbs while keeping things light, and they still absorb the sauce beautifully for a satisfying low carb Mongolian noodle stir fry.
Can I make this recipe dairy-free and gluten-free?
Yes, it’s easy to adapt. Use tamari instead of soy sauce, gluten-free pasta or rice noodles, and be sure to check labels on hoisin or broth if using. The rest of the ingredients are naturally dairy-free, making this a perfect gluten-free high protein noodle recipe for sensitive eaters.
How can I add more veggies to this noodle stir fry?
You can easily add broccoli, snap peas, carrots, spinach, or mushrooms. Stir-frying them with the aromatics ensures they stay crisp-tender. This boosts the fiber and micronutrient profile of the meal, making it a well-rounded Mongolian noodle bowl for clean eating.
Interested in which vegetables offer the best nutrient density? Healthline breaks down top vegetable picks for fiber, vitamins, and antioxidants.
Final Thoughts
These high protein Mongolian noodles hit that sweet spot between crave-worthy and clean. It’s the kind of dish you can whip up after work, pack for lunch, or enjoy post-gym without feeling like you’ve veered off track. The sauce is sticky, the noodles are slurpable, and the protein content keeps you full and fueled.
As a home cook who juggles fast-paced evenings and healthy habits, this is one recipe I come back to again and again. It doesn’t require fancy ingredients or long cook times, and it always feels like a win when I can make something that hits both comfort and macro goals.
So go ahead—make it once and customize it your way. With so many variations and ways to prep it ahead, you’ll find this dish slipping into your weekly rotation without even trying. Clean plates guaranteed.
“Big on flavor, loaded with protein—this is the kind of noodle bowl that satisfies your cravings and fuels your goals in one bite.” — Sam
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Sweet, savory, and packed with over 35g of protein—this one-pan noodle stir-fry is your new weeknight favorite.
