These Cold Sesame Noodle Meal Prep Bowls are the ultimate blend of convenience and flavor. With spiralized zucchini, crunchy carrots, and protein-packed chickpeas, all coated in a creamy almond butter sauce, this dish is both satisfying and nutritious. Perfect for those who want a meal that keeps well for several days, this bowl doesn’t require a microwave and can be enjoyed cold, making it ideal for busy workdays or on-the-go lunches.
The spicy almond butter sauce, with its blend of ginger, garlic, soy, and a touch of maple syrup, adds an irresistible layer of flavor that perfectly complements the crisp vegetables and tender noodles. With 19 grams of protein per serving, it’s filling and energizing, making it an ideal choice for those looking to maintain a plant-based, high-protein diet. Whether you’re prepping for the week ahead or looking for a quick, wholesome meal, this recipe is sure to become a favorite!
Full Recipe:
- 4 oz whole wheat spaghetti, uncooked
- 1 medium zucchini, spiralized
- 2 carrots, spiralized or shredded
- 2 cups chickpeas (15 or 19 oz can, drained and rinsed)
- Green onions, for garnish
- Sesame seeds, for garnish
Almond Butter Sauce:
- ¼ cup natural almond butter
- 1 teaspoon finely grated ginger
- 1 clove garlic, minced
- 2 tablespoons soy sauce (reduced sodium preferred)
- 3 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon maple syrup or honey
- 1 teaspoon lime juice
- ½ teaspoon red pepper flakes (optional for spice)
Directions:
- Cook Pasta: Begin by cooking the pasta according to package directions. Once cooked, rinse under cold water and set aside to cool completely.
- Prepare Sauce: In a jar or salad dressing shaker, combine almond butter, ginger, garlic, soy sauce, rice vinegar, sesame oil, maple syrup, lime juice, and red pepper flakes. Mix well until smooth.
- Portion Ingredients: Divide the almond butter sauce into separate containers. Divide chickpeas, spiralized vegetables, and cooled pasta into four meal prep containers.
- Store: Cover and store in the fridge for up to 4 days.
- Serve: Before serving, let the sauce sit at room temperature for 10 minutes to 1 hour. Drizzle the sauce over the noodles, toss to combine, and enjoy cold!
Prep Time: 15 minutes | Cooking Time: 10 minutes | Total Time: 25 minutes
Kcal: 452 kcal | Servings: 4
Nutritional Benefits:
This recipe is not only vegan, but it’s also packed with nutrients to keep you full and energized throughout the day. The whole wheat pasta provides a great source of fiber and complex carbohydrates, which aid digestion and provide long-lasting energy. The chickpeas are a fantastic plant-based protein source, contributing to the 19 grams of protein per serving. In addition, the almond butter in the sauce provides healthy fats, which are essential for brain function and overall health.
Customization Options:
One of the great things about this recipe is how versatile it is. Here are a few ways to tweak it according to your preferences:
- Switch the noodles: If you’re looking to reduce carbs or try a gluten-free version, you can swap the whole wheat noodles for zucchini noodles, shirataki noodles, or even quinoa.
- Change up the protein: While this version uses chickpeas, you can easily swap them for tofu, tempeh, edamame, or even cooked chicken if you’re not strictly vegan.
- Spice it up: If you enjoy more heat, add more red pepper flakes to the almond butter sauce or drizzle some sriracha on top before serving. You can also throw in some fresh chili or a touch of hot sesame oil.
Meal Prep Tips:
This dish is a meal prep star because it keeps well in the fridge for up to 4 days, making it a perfect choice for busy professionals or anyone looking to eat healthy throughout the week without cooking every day.
- Storage: Use airtight containers to portion out the noodles, chickpeas, and veggies. Keep the sauce in a small separate container to avoid sogginess and to ensure that the vegetables and noodles stay fresh.
- Serving cold: This meal is best served cold or at room temperature, which means it’s an excellent option if you don’t have access to a microwave during lunch at work or school. Simply mix in the sauce when you’re ready to eat.
Pairing Suggestions:
While this meal is quite complete on its own, you could pair it with the following to make it even more filling or add extra nutrients:
- Add a side of fresh fruit like sliced apples or a citrus salad for a refreshing finish to the meal.
- Miso soup or a light veggie broth would complement the Asian-inspired flavors of the noodles.
- Edamame or roasted vegetables can be served alongside for a bit more protein and crunch.
Health Considerations:
This recipe is suitable for many dietary preferences:
- Vegan/Plant-based: Entirely free from animal products, making it a great choice for vegans and vegetarians.
- Dairy-free: No dairy ingredients are used, which is perfect for those who are lactose intolerant.
- Gluten-free: For those with gluten sensitivities, you can easily swap the whole wheat spaghetti for a gluten-free pasta option, such as rice noodles or quinoa pasta.
Make it a Complete Meal:
To round out this dish for a full dinner, you could serve it with additional toppings or side dishes like:
- Sautéed mushrooms, bok choy, or snap peas for added crunch and nutrition.
- A sprinkle of toasted sesame seeds or peanuts to enhance the texture and nutty flavor of the dish.
Why Cold Noodles?
Cold sesame noodles are a popular dish in Asian cuisine, particularly in Chinese and Taiwanese cooking. They’re usually served as a light, refreshing meal, especially during warmer months. The almond butter sauce (which can also be swapped with peanut butter if preferred) is a rich, creamy addition that binds the ingredients together with a smooth, tangy, and slightly spicy kick. Serving the noodles cold allows the flavors to marinate and develop, making every bite a satisfying experience.
Recipe Origin and Cultural Influence:
Cold sesame noodle dishes are a staple in various Asian cuisines, particularly in Chinese and Taiwanese cooking. The combination of noodles with a creamy sesame or peanut-based sauce offers a comforting yet refreshing meal that’s traditionally served cold, especially during the summer months. The version presented in this recipe is inspired by those flavors, using almond butter as a base for the sauce, which gives it a slightly different twist. Almond butter brings a natural sweetness and smooth texture that pairs well with the zesty lime and savory soy sauce.
How Cold Noodles Fit into Meal Prep:
Cold noodles are a perfect fit for meal prepping, especially for those who need grab-and-go lunches or dinners. Unlike hot meals that require reheating, cold sesame noodles can be enjoyed straight out of the fridge, making them ideal for busy workdays or outdoor lunches. This dish keeps well in the refrigerator without losing its texture or flavor, and the sauce even thickens, creating a more concentrated taste after a couple of days.
Meal prepping saves time during the week and reduces food waste. Preparing four servings of this dish at once ensures you have a delicious and nutritious lunch ready for several days, making it easier to stick to healthy eating habits.
Ingredient Spotlight:
Here’s a breakdown of the key ingredients and why they make this dish both flavorful and healthy:
- Whole Wheat Spaghetti:
- Why use it? Whole wheat pasta is higher in fiber and nutrients compared to regular white pasta. It helps keep you fuller for longer and supports digestive health.
- Substitutions: If you’re looking for a gluten-free option, you can replace it with rice noodles, soba noodles, or even quinoa for a grain-based alternative.
- Almond Butter:
- Nutritional benefits: Almond butter is packed with heart-healthy fats, fiber, protein, and vitamins such as Vitamin E. It’s a great option for those looking to boost their intake of healthy fats without dairy or animal products.
- Substitution: You can swap almond butter with peanut butter for a more traditional flavor or try sunflower seed butter if you’re allergic to nuts.
- Chickpeas:
- Why use them? Chickpeas (garbanzo beans) are a powerhouse of plant-based protein and fiber, making them an excellent meat alternative in vegan recipes. They add a satisfying texture to the dish while delivering important nutrients like folate and iron.
- Substitution: You can replace chickpeas with tofu, edamame, or cooked tempeh for a similar protein boost.
- Zucchini and Carrot (Spiralized Vegetables):
- Nutritional benefits: These vegetables provide a fresh, crunchy texture while being low in calories and packed with vitamins A and C. They also add a beautiful color contrast to the dish, making it visually appealing.
- Substitution: Other vegetables like bell peppers, cucumber, or cabbage can also be used. For a softer texture, sauté the vegetables briefly before adding them to the noodles.
- Almond Butter Sauce:
- Ingredients: The almond butter sauce combines the nutty richness of almond butter with soy sauce, rice vinegar, sesame oil, and lime juice for a balance of savory, tangy, and slightly sweet flavors. The addition of red pepper flakes gives a subtle kick, but you can adjust the spice level to your preference.
- Pro Tip: If your sauce becomes too thick after refrigerating, you can thin it out with a splash of water or a bit more lime juice before drizzling it over your noodles.
Food Storage and Safety Tips:
Proper storage of meal prep bowls ensures they stay fresh and safe to eat throughout the week. Here’s how to do it:
- Refrigeration: Store the meal prep bowls in airtight containers and refrigerate immediately after preparing. These bowls will keep well in the fridge for up to 4 days.
- Portioning the Sauce: It’s a good idea to keep the sauce in a separate container until you’re ready to eat. This prevents the noodles and veggies from becoming soggy.
- Freezing: While freezing the noodles isn’t recommended (especially if you include zucchini), you can freeze the chickpeas, sauce, and other components separately. When ready to eat, just thaw the sauce and chickpeas, and toss with freshly cooked noodles or spiralized veggies.
Sustainability Tip:
If you’re looking for ways to make your kitchen more sustainable, consider using reusable meal prep containers made from glass or BPA-free plastic. These containers are not only better for the environment, but they also help your food stay fresher for longer compared to disposable plastic containers. Plus, they are microwave-safe and dishwasher-friendly, which adds to the convenience.
Dietary Considerations:
This recipe can be adapted to suit a variety of dietary preferences:
- Low-Carb/Keto: Replace the whole wheat spaghetti with zucchini noodles or shirataki noodles to reduce the carbohydrate content.
- Gluten-Free: Choose a certified gluten-free pasta or noodles, such as rice or quinoa-based varieties.
- Nut-Free: Substitute almond butter with sunflower seed butter for a nut-free version. Ensure all other ingredients used are free from cross-contamination if cooking for someone with allergies.
Why This Recipe is Great for Busy Lifestyles:
Cold Sesame Noodle Meal Prep Bowls are perfect for those who lead a busy lifestyle but still want to eat healthy and delicious meals. Here’s why:
- Time-efficient: This recipe takes just 25 minutes to prepare from start to finish. It’s easy to throw together, especially if you have a spiralizer for the veggies.
- Portable: The bowls are perfect for packing in your lunchbox or enjoying on-the-go, and since they don’t require reheating, they’re a hassle-free meal solution.
- Nutritionally Balanced: This dish offers a great balance of protein, fiber, and healthy fats to keep you satisfied throughout the day, making it a complete meal that doesn’t sacrifice flavor for convenience.
Fun Fact:
Did you know that spiralizing vegetables has become a trend due to its ability to turn low-calorie veggies like zucchini and carrots into noodle-like shapes? This technique allows you to enjoy your favorite dishes, such as noodle bowls and pastas, in a healthier, lower-carb version without sacrificing flavor or texture.
How to Make the Recipe Kid-Friendly:
- Mild Version: To make this recipe more appealing to kids, you can leave out the red pepper flakes and swap almond butter with peanut butter, which is often more familiar to younger palates.
- Interactive Serving: Kids love interactive meals! You can serve the sauce on the side and let them drizzle it over their noodles as they like. They might even enjoy the crunch from the raw spiralized veggies.
Conclusion:
The Cold Sesame Noodle Meal Prep Bowls offer a delicious, nutritious, and convenient meal solution that’s perfect for busy lifestyles. With its vibrant combination of whole wheat noodles, fresh vegetables, and a creamy almond butter sauce, this dish is both filling and easy to customize. Ideal for meal prepping, it stays fresh for up to four days and requires no reheating, making it a versatile option for on-the-go lunches. Whether you’re following a vegan, gluten-free, or plant-based diet, this recipe is a satisfying way to enjoy wholesome, balanced meals all week long.