Upgrade Your Ramen: Simple Ways to Make This Cheap and Easy Staple Healthier

Okay, my darling Divas! Let’s be real—you probably have a few packs of ramen noodles stashed in your pantry right now. And I don’t food-shame. Those little noodle packets can be a lifesaver in a pinch or a guilty little pleasure when you need something quick and comforting. Whether you’re stretching your grocery budget or simply craving something warm and satisfying, ramen has earned its spot in our kitchens. But here’s the thing: we can still enjoy our ramen while making it a little bit better for our bodies. So, let’s dive into how to make ramen noodles healthier without losing the flavor.

Confession time: At the grocery store, I always look at what other people have in their carts. Not a casual glance, either, I really look. I learn a great deal about the family behind the cart. Besides what’s for dinner, I can usually tell how many people are in the household, whether the family has children, and what age. I can also gage how much money they spend and how committed they are to eating healthy foods.

I can tell you the carts have changed in the past six months. I’ve seen significantly more cases of ramen noodles filling carts. I get it. They’re cheap, fast and easy, and yummy. This indicates that folks are trying to stretch their family food budget, even if they know it’s not as healthy as they’d like.

So, if we’re buying it that means we’re eating it.  Since we’re eating ramen, let’s make it healthier.

First, the good news.

Ramen contains some iron! It’s made from wheat flour that’s been fortified with synthetic forms of nutrients like iron and some B vitamins.

Now the bad news.

It shouldn’t surprise you to hear ramen isn’t healthy. But it’s important to understand why. Ramen noodles are highly processed, made from wheat flour, vegetable oils, flavor enhancers and preservatives, which can be harmful to your health. Ramen is nutritionally void. Aside from that, it’s a giant sodium bomb.

When you read the nutrition label (you do read those labels don’t you?), you’ll notice a typical serving of ramen has around 190 calories, 27 grams carbs, 7 grams fat, 1 gram fiber and a whopping 890 milligrams (mg) of sodium. But! Did you notice each package contains two servings? So, double all those numbers and now they’re accurate. I found one brand that said four servings per package making the sodium over 3000 mg per package! For reference, the FDA recommends less than 2,300 mg of sodium per day.

How bad is it?

Eaten occasionally, less than once per week, ramen won’t harm your health. That is assuming you’re basically healthy.

Here are several ways to make this convenient dish healthier.

Discard the flavor packet.

Most of the badness is in the seasoning packet. Boil noodles in plain water or substitute low-sodium chicken or beef broth to make soup.

Add vegetables.

Adding fresh, or frozen vegetables adds nutrients that ramen noodles lack. Try adding peas, carrots, broccoli, onions, or spinach to ramen.

Add protein.

Ramen noodles are low in protein, so adding eggs, chicken, pork, or tofu provides protein that will keep you fuller longer.

The Best Way to Upgrade:

The best way to upgrade your ramen is to cook your noodles in low sodium chicken broth diluted with a little water and add one cup each mixed veggies and cooked chicken breast.

With that said, I believe if we’re going to occasionally eat something that’s not terribly healthy, it’d better taste ridiculously delicious. Here’s my awesome (I say humbly, of course) recipe for Sesame Noodles using ramen noodles. Look Ma! No seasoning packets!

SESAME NOODLES

This decadent snack is ready in the time it takes to boil the noodles.

What You’ll Need:

One (3- ounce) package ramen noodles, seasoning packet discarded

1 tablespoon coconut oil or butter

1 garlic clove, finely minced

½ teaspoon fresh ginger, finely minced

1 cup bok choy greens or spinach, sliced

1 tablespoon low sodium soy sauce

½ tablespoon brown sugar

1 teaspoon chili garlic paste

2 tablespoons toasted sesame oil

1 green onion, thinly sliced

½ teaspoon toasted sesame seeds – optional garnish

 

Here’s How:

First, bring a pot of water to boil for the noodles. Once the water boils, add the noodles and cook for 3 minutes. While that’s heating up, mince the garlic and ginger.

Heat a skillet over medium-low heat. Add the coconut oil or butter and once melted, add in the garlic and ginger. Cook for 1 minute, then add the bok choy or spinach and sauté for one minute more. Stir in soy sauce, sugar, and chili garlic paste. Remove pan from heat and add the sesame oil. Add the cooked and drained noodles to the skillet and toss well to coat. Serve with green onions and sesame seeds.

 

I don’t usually say “This is terrible for you, but here’s a great recipe”. Or perhaps I don’t do it often enough. It’s no worse than a doughnut for breakfast, plus there’s iron. This was delicious.

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