Korean food is one of my favorite foods – from the delicious Korean soups to delicious smokey grilled Korean bbq, Korean food is easily my favorite type of cuisine. Having lived in Koreatown and visited Korea many times, I've been lucky enough to try a wide variety of Korean dishes.
Wide variety of protein-based dishes and its usage of low-calorie condiments, such as soy sauce, to add flavor without adding additional calories
. It also doesn't use much oil. Korean food can be great for weight loss as long as it is made with the right strategies.
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Given the wide variety of Korean food out there, from Korean BBQ to the comforting stews, it's easy to get overwhelmed trying to understand what to eat while trying to stay fit.
I wrote this guide to share some of my favorite healthy Korean meals, some of which are naturally healthy and some of which I've tweaked to make low calorie. These are dishes I include in my own weekday meal plans and aregreat for weight loss and optimal protein consumption.
Korean cuisine is one of the healthiest cuisines in the world. Korean people have some of the lowest obesity rates in the world, second only to Japan. Most of the main ingredients in Korean cooking are protein-based, with condiments that are very flavorful and use very few calories. The traditional cooking methods also involve very little oil usage.
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Kimchi fried rice is a classic Korean fried rice dish that combines chewy rice with delicious kimchi and meat. It's comforting and flavorful and a classic favorite. This dish is actually a popular choice for those that are into meal prepping given how simple and flavorful this dish is.
Kimchi fried rice can be a very healthy dish, consisting of 405 calories, with 34 grams of protein, 10 grams of fat, and 45 grams of carbs. It predominantly consists of protein from the meat and eggs, carbs from the rice, and probiotics and many other vitamins from the kimchi itself, making it a well-balanced nutritious meal.
Soondubu, or Korean soft tofu soup, is a delicious stew dish consisting of soft tofu, crunchy vegetables, meat, and egg yolk, making an amazing combo. It's a popular dish in Korean cuisine.
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Soondubu can be a very healthy dish, consisting of 353 calories with 38 grams of protein, 18 grams of fat, and 12 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. It is often eaten with a serving of rice and side of kimchi.
Dak bulgogi, or chicken bulgogi, is a variation of the popular Korean beef bulgogi dish that uses chicken instead. The chicken is marinated in a sweet soy based sauce and grilled to perfection, giving it a delicious smokey flavor.
Dak bulgogi can be a very healthy dish, consisting of 430 calories with 37 grams of protein, 20 grams of fat, and 42 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. I paired it with a side of rice to make it a more well rounded meal.
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Spicy Chicken bulgogi, or Dak bulgogi, is a variation of the well known Korean barbecue dish bulgogi. Using chicken instead of beef and adding some extra kick to it, this spicy chicken bulgogi is sure to be a satisfying protein packed with an extra kick and satisfy your cravings for Korean barbecue.
Spicy chicken bulgogi can be a very healthy dish, consisting of 290 calories, with 34 grams of protein, 20 grams of fat, and 12 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. You can easily pair it with a side of rice to make it a well-balanced meal.
Dakdoritang, or Korean spicy chicken stew, is a delicious and healthy dish that will warm your soul. It’s complete with juicy braised chicken thigh with flavorful vegetables braised in a sweet and spicy braising sauce.
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Dakdoritang is a really healthy dish given that it predominantly consists of protein from the chicken. To keep it healthier, opt for boneless skinless cuts of chicken as opposed to skin-on chicken if possible as this will cut a significant amount of fats and calories.
Korean fried chicken is a classic favorite, and by using an air fryer, you can make it much healthier with the same great flavor and texture. The chicken is fried with a crunchy breading and dipped in delicious spicy gochujang- based sauce that is sweet and spicy makes for a delicious dish that everybody loves.
With an air fryer, you can make Korean chicken wings the healthy and easy way. Air frying requires significantly less oil, which is a major source of the calories from Korean fried chicken.Made with air fryer, a serving of this dish is 340 calories, with 21 grams of protein, 14 grams of fat, and 30 grams of carbs.
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Cheese Dakgalbi is a spicy tasty Korean dish with juicy, spicy marinated chicken topped with gooey melted cheese and generally is cooked on a dak galbi pan made of cast iron, giving it a smoky and delicious flavor.
Dak Galbi can be a very healthy dish, consisting of 328 calories, with 40 grams of protein, 17 grams of fat, and 19 grams of carbs.This is a great low carb recipe, although you can easily add a side of rice to round out the meal.
The key to making this dish healthy is portioning the dish correctly – given the dish is usually eaten in big groups, it might be hard to do when eating out. But when cooking it at home, it's really easy to make it healthy.
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Kalguksu is a hearty Korean noodle soup recipe. Made with chewy knife cut noodles and soaked in an umami soy-based broth and juicy chicken thigh, this dish is like a Korean version of chicken noodle soup.
A serving of Chicken Kalguksu is only 447 calories, with 37 grams of protein, 22 grams of fat, and 37 grams of carbs, following the recipe and portions below.
As you can see, the dish has a very impressive well-balanced nutrition profile predominantly consisting of proteins and carbs. However, the key to making this dish help rather than hinder progress towards your fitness goals is picking the right cut of chicken and portioning ingredients mindfully.
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, is a comforting Korean noodle soup dish that is spicy, flavorful, and comforting. The delicious chewy noodles in the spicy warm broth make for a delicious meal, especially in the cold winter months.
A serving of Jang Kalguksu is only 433 calories, with 43 grams of protein, 18 grams of fat, and 42 grams of carbs, following the recipe and portions below.
It has a well-balanced mix of protein and carbs. As long as each ingredient is portioned mindfully, this is a great healthy meal.
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Korean oxtail soup is a comforting and soothing broth with a rich flavor that is perfect for soup season. The delectable oxtail broth seasoned to taste is the ultimate comfort dish.
A serving of Korean oxtail soup contains510 calories with 55 grams of protein, 25 grams of fat, and 15 grams of carbs.
Given that oxtail is a protein source that has a decent amount of fat, the key to making this dish healthy is to portion the oxtail mindfully.
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Chicken Bibimbap (also known as Korean mixed rice bowl)is a rice-based dish consisting of a chewy crispy rice mixed with savory grilled meats and crunchy vegetables. It is a popular staple in Korean restaurants.
Bibimbap is a very healthy dish given that it predominantly consists of protein mixed with a variety of nutritious vegetables, and rounded out with carbs from the rice, making it a very well-balanced, nutritious meal. A serving of the dish is 473 calories, with 34 grams of protein, 21 grams of fat, and 50 grams of carbs..
Kimchi pancake is a delicious Korean style savory pancake made with kimchi and fried in pancake and vegetables, often served with a dipping sauce. It is a classic Koreantown favorite. Making it with an air fryer cuts down calories significantly.
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A serving of kimchi pancake consists of 176 calories with 10 grams of protein, 5 grams of fat, and 24 grams of carbs.
By using an air fryer to cut down oil usage and mindfully portioning ingredients, I cut down on the calorie and fat content of the kimchi pancake immensely.
Seafood pancake is another popular Korean style pancake consisting of seafood and scallions served with a dipping sauce. I really like making it with an air fryer as it cuts down calories significantly through using a much lower amount of oil.
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Korean steamed egg, or gyeranjjim, is a steamed egg dish that consists of egg steamed in a Korean stone bowl. It is a popular side dish at Korean barbecue restaurants.
A serving of Korean steamed egg consists of 328 calories with 24 grams of protein, 25 grams of fat, and 0 grams of carbs.
Given the dish predominately consists of eggs, it is
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