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High-protein soba noodle salad with crispy tofu, red cabbage, snow peas, carrots, edamame, sesame dressing, and chili crisp.

High-Protein Soba Noodle Salad with Crispy Tofu (Healthy & Flavorful)


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5 from 1 review

  • Author: Coco Park
  • Total Time: 35 min
  • Yield: 2 serv 1x
  • Diet: Dairy-Free, Vegetarian

Description

This high-protein soba noodle salad is fresh, colorful, and packed with flavor — with crispy caramelized tofu, crunchy vegetables, and a savory sesame dressing. Perfect for meal prep, easy lunches, and healthy dinners.


Ingredients

Units Scale
For the Salad
  • 6 oz soba noodles
  • 1 lb firm tofu
  • 1/2 cup edamame
  • 1 cup red cabbage, thinly sliced
  • 1 cup snow peas, thinly sliced
  • 1 cup carrots, julienned or shredded
  • 1/2 cup scallions, sliced
  • 1/2 cup cilantro, chopped
  • Roasted sesame seeds
  • Chili crisp, for serving (optional)
  • Avocado, sliced (optional)
For the Sesame Dressing
  • 1/4 cup low sodium soy sauce
  • 2 Tbsp sesame oil
  • 1 Tbsp honey
  • 1 Tbsp rice vinegar
  • 2 tsp garlic, minced
For the Crispy Caramelized Tofu
  • 3-4 Tbsp Bachan’s Japanese Original Barbecue Sauce
  • Neutral oil, for pan frying
(Bachan’s Japanese Original Barbecue Sauce is available at many grocery stores, including Whole Foods Market and Wegmans.)

Instructions

1️⃣ Make the dressing
Whisk together the soy sauce, sesame oil, honey, rice vinegar, and garlic until smooth. Set aside.

2️⃣ Prepare the tofu
Wrap the tofu in a clean kitchen towel and place a heavy pan on top for 15–20 minutes to remove excess moisture. The drier the tofu, the better the caramelization. Slice into ½ x 1-inch strips.

3️⃣ Cook the soba noodles
While the tofu presses, cook the soba noodles according to package directions in unsalted water. Drain and rinse gently under cold water to remove excess starch and prevent clumping, then drain well. Toss with a small drizzle of sesame oil and set aside.

Using 100% buckwheat soba? See the “Why Choose 100% Buckwheat Soba?” section above for helpful cooking tips, since these noodles are more delicate.

4️⃣ Pan fry and caramelize the tofu
Heat a drizzle of neutral oil in a skillet over medium-low heat. Cook the tofu for about 2 minutes until lightly golden, seasoning with a little salt and pepper while it cooks. Flip, drizzle with Bachan’s Japanese Original Barbecue Sauce, and cook 2–3 more minutes, turning gently once, until glossy and caramelized. Watch carefully to prevent burning.

5️⃣ Assemble the salad
In a large bowl, combine the soba noodles, red cabbage, snow peas, carrots, scallions, cilantro, edamame, and sesame seeds. Drizzle with the dressing and toss gently to coat.

6️⃣ Finish and serve
Top with the caramelized tofu and chili crisp, if desired. Add avocado if using. Serve chilled or slightly warm.

  • Prep Time: 15 min
  • Cook Time: 20 min
  • Category: Dinner, high protein, Lunch, salads, vegetarian
  • Method: Boiling, Frying
  • Cuisine: Asian

Nutrition

  • Serving Size: 1
  • Calories: 600 kcal
  • Sugar: 12 g
  • Sodium: 800 mg
  • Fat: 22 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 19 g
  • Trans Fat: 0 g
  • Carbohydrates: 52 g
  • Fiber: 14 g
  • Protein: 37 g
  • Cholesterol: 0 mg