Japanese food is one of the most versatile and beloved cuisines. There is so many different dishes ranging from raw seafood delicacies like sushi, to comforting rice bowls and dashi simmered beef hot pots. While we can all agree that Japanese food is delicious, is Japanese food healthy?
Japanese food can be very healthy given the wide variety of lean protein sources used in Japanese cuisine, such as sashimi and chicken and its relatively light seasonings. Common ingredients for seasoning include soy sauce and dashi, which are very low calorie.
Given the healthier ingredients in a traditional Japanese diet, Japanese people have one of the lowest obesity rates in the developed world. Most Japanese meals come in small portions so it's easy to mix and match to control for portion size and make healthy meals.
I wrote this guide to share some of my favorite high protein and low calorie Japanese dishes that are easy to add to any healthy diet and fit into a healthy lifestyle. Most of these dishes can be cooked at home or found at most Japanese restaurants.
In this guide we’ll look at:
- How to Modify Japanese Food to be Healthy via the Fitsian Method
- 30 Healthy Japanese Food Recipes
- Rice Bowls
- Noodles
- Raw Fish
- Vegetarian
How to Make Healthy Low Calorie Japanese Food via the Fitsian Method
Here are some principles I follow when making any kind of Japanese dish to make it low calorie and macro-friendly:
- Portion Control Carbs: When using carbs to make fried rice or noodles, I always portion using my food scale to ensure I'm using exactly one portion at about 160-200 calories. This way, I can still enjoy a healthy amount of carbs and intake enough to fuel my workouts without feeling heavy. Popular carbs include white rice, brown rice, udon noodles, and soba noodles (noodles made with buckwheat flour).
- Opt for Lean Meats: I usually use boneless skinless chicken thigh, shrimp, and all kinds of seafood as these are the leanest, protein dense sources and much lower in calories compared to other protein sources.
- Higher Ratio of Protein: Given the small amount of carbs, people often wonder if the meal will be filling enough. But by making the dish more protein heavy, you should easily feel satisfied given that protein is scientifically proven to make your body feel the most full among the three macros. Check out this article on hunger hormones to learn more.
- Adding Vegetables: Vegetables are a great way to round out the meal and feel more full without adding too much additional calories. Some of my favorites to add include green onions, carrots, and shiitake mushrooms to name a few.
Top 30 Healthy Japanese Foods
Rice Bowls
Oyakodon
Chicken Donburi (oyakodon) is a classic Japanese comfort dish that’s packed with protein and flavor – the juicy and savory chicken simmered in a dashi broth topped with chewy rice makes this dish an easy and delicious weekday go to.
So what does the nutrition profile for oyakodon look like? Is Oyakodon healthy?
Let's take a look at the nutrition breakdown of this healthy oyakodon recipe:
This oyakodon can be a very healthy dish, consisting of 415 calories, with 32 grams of protein, 10 grams of fat, and 44 grams of carbs. This dish has a well-balanced nutrition profile predominantly consisting of proteins and carbs, making it a well-balanced meal and comforting meal. However, the key to making this dish help rather than hinder progress towards your fitness goals is portioning high calorie ingredients mindfully.
Check out my recipe for the healthy oyakodon to see how I put this recipe together.
Teriyaki Chicken
Teriyaki chicken is a classic Japanese favorite that consists of juicy chicken coated in a sweet and umami teriyaki sauce garnished with sesame seeds. It’s simplicity and tastiness makes it an easy dish to make at home.
While teriyaki chicken is definitely delicious, but is teriyaki chicken healthy?
So what does the nutrition profile for teriyaki chicken look like? Is teriyaki chicken healthy?
Let's take a look at the nutrition breakdown of the teriyaki chicken:
Teriyaki chicken can be a very healthy dish, consisting of 321 calories with 45 grams of protein, 20 grams of fat, and 13 grams of carbs. The dish is packed with proteins and relatively low in calories, making it a great option for weight loss purposes. You can easily pair it with a side of rice and vegetables to make it a well-balanced meal. The key to making this dish help rather than hinder progress towards your fitness goals is portioning each ingredient mindfully and using the right type of protein.
Check out my recipe for Teriyaki Chicken to see how I modified this recipe to make it 310 calories and 47 grams of protein.
Japanese Beef Fried Rice (Sukiyaki Fried Rice)
Beef lovers won’t be able to get enough of this Japanese beef (aka sukiyaki) fried rice. The juicily, marinated beef slices with the chewy dashi-infused rice coated with a creamy egg will have you make this recipe a regular in your kitchen.
So what does the nutrition profile for this sukiyaki fried rice look like? Is sukiyaki fried rice healthy?
Let's take a look at the nutrition breakdown of the sukiyaki fried rice:
The Japanese beef fried rice can be a very healthy dish, consisting of 497 calories, with 32 grams of protein, 21 grams of fat, and 42 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, mixed with a healthily moderate amount of carbs and fat. This makes a great weekday meal for those trying to stay fit. However, the key to making this dish help rather than hinder progress towards your fitness goals is portioning each ingredient mindfully.
Check out Japanese beef fried rice recipe to see how I made a healthy version of this recipe.
Japanese Curry Omelette
Japanese curry is such a comforting dish on a cold day — the warm curry mixed with the juicy chicken makes it irresistible. When it comes to eating clean though, Japanese curry is probably not what is top of mind for most people. So to make a low carb, protein packed version, I served it over a cheesy omelette.
So what does the nutrition profile for this low carb Japanese curry look like? Is it healthy?
Let's take a look at the nutrition breakdown of the low carb Japanese curry.
This protein-style Japanese curry can be a very healthy dish, consisting of 413 calories, with 37 grams of protein, 21 grams of fat, and 18 grams of carbs. This is a great low carb alternative way to eat Japanese curry.
Check out my protein style Japanese curry to see how I put this dish together.
Omurice
Omurice is a popular Japanese fusion breakfast dish, known for its “power up” abilities (ie. fuel the body with protein and carbs). With a fried rice topped with a delicious cream omelette, this dish is super delicious.
So what does the nutrition profile for omurice look like? Is omurice healthy?
Let's take a look at the nutrition breakdown of the omurice:
Omurice can be a delicious, body fueling dish — it is about 520 calories with 41 grams of protein, 23 grams of fat, and 47 gram of carbs.
The key to making this dish macro friendly is to portion the rice mindfully and opt for a lean protein source, such as chicken or shrimp. Stay away from fattier meats, such as pork belly.
Japanese Chicken Garlic Fried Rice
This Japanese Garlic Fried Rice (also known as Wafu style fried rice) is a perfect medley of flavors. The delicious garlic flavor with chewy rice and juicy chicken makes a heavenly combination.
So what does the nutrition profile for this Japanese garlic fried rice look like? Is Japanese garlic fried rice healthy?
Let's take a look at the nutrition breakdown of the Japanese garlic fried rice:
The Wafu garlic fried rice can be a very healthy dish, consisting of 398 calories, with 33 grams of protein, 17 grams of fat, and 37 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, with fats and carbs as well, making it a well-balanced meal. However, the key to making this dish help rather than hinder progress towards your fitness goals is portioning high calorie ingredients mindfully.
Check out Japanese garlic fried rice recipe to see how I put this recipe together.
Curry Rice
Japanese curry rice is a comforting and flavorful dish, pairing delicious juicy Chicken with Japanese curry with chewy rice. It's the ultimate comfort dish.
So what does the nutrition profile for Japanese curry rice look like? Is Japanese curry rice healthy?
Let's take a look at the nutrition breakdown of the dish:
Japanese curry rice can be a very healthy and well-rounded dish -- by using the portions and ingredients above, it is only about 423 calories with 28 grams of protein, 17 grams of fat, and 50 grams of carbs.
By portioning 1 serving of rice and using boneless skinless chicken thigh and skipping out on the deep frying that is customary to most curry dishes, I was able to make this dish calorie and macro friendly.
Gyu Don (Yoshinoya Beef Bowl)
Gyudon is a rice bowl topped with deliciously simmered beef and onsen tamago (poached egg). It's a popular lunchtime dish in Japan that was popularized by Yoshinoya, a famous Japanese rice bowl chain.
So what does the nutrition profile for the gyu don look like? Is gyu don healthy?
Let's take a look at the nutrition breakdown of a typical gyudon:
Gyu don can be a super well-balanced and flavorful dish – a typical portion runs at about 508 calories with 32 grams of protein, 21 grams of fat, and 47 grams of carbs.
The key to making this dish macro friendly is portioning the beef and rice correctly. Both of these are higher calorie ingredients, so careful portioning is key. It also helps to use a less fatty cut of beef, like beef chuck, as opposed to rib eye, to cut down on the fat and calorie content.
To see how I made this recipe, check out my healthy yoshinoya gyudon recipe.
Salmon Sushi Bake Recipe
Salmon sushi bake is a deconstructed sushi roll that is baked to perfection. It consists of flaky salmon mixed with a delicious creamy sauce layered on top of sushi rice.
So what does the nutrition profile for the salmon sushi bake look like? Is salmon sushi bake healthy?
Let's take a look at the nutrition breakdown of a typical salmon sushi bake:
Salmon sushi bake can be a super well-balanced and healthy dish, with 592 calories and 27 grams of protein, 33 grams of fat, and 44 grams of carbs.
The key to making this dish macro friendly is portioning the high fat ingredients carefully, especially the salmon, kewpie mayo, and avocado.
To see how I made this recipe, check out my salmon sushi bake recipe.
Noodles
Mentaiko Udon
Mentaiko udon is a popular izakaya dish that combines the delicious seafood flavors of Japanese cuisine with the Western influences of creamy pasta. This dish is made with chewy udon noodles mixed with a delicious umami mentaiko cream sauce that is both creamy and briney in taste.
So what does the nutrition profile for mentaiko udon look like? Is mentaiko udon healthy?
Let's take a look at the nutrition breakdown of the mentaiko udon:
Mentaiko udon is a very healthy dish, consisting of 415 calories, with 17 grams of protein, 21 grams of fat, and 40 grams of carbs.
To keep it healthier, opt for greek yogurt instead of heavy cream to cut the fat and calorie content of this dish. I also used half a pack of udon for a lighter portion size. The key to making this dish help rather than hinder progress towards your fitness goals is substituting and portioning high calorie ingredients mindfully.
Check out my mentaiko udon recipe to see how I put the dish together.
Chicken Yakiudon
Chicken Yaki Udon is a delicious and simple protein packed Japanese stir-fried dish — complete with juicy chicken mixed with an umami soy-based sauce, chewy udon noodles, and a creamy egg.
There’s no doubt that Yaki Udon is delicious —but is Yaki Udon healthy?
Let's take a look at the nutrition breakdown of a chicken yakiudon dish:
Yaki Udon can be a very healthy dish, consisting of only 414 calories predominantly coming from the 33 grams of proteins from the chicken and egg and 47 grams of carbs from the noodles, making it a well-balanced and nutritious dish.
However, the key to making this dish help rather than hinder progress towards your fitness goals is portioning high calorie ingredients mindfully and picking the right cut of protein
Check out my healthy chicken yakiudon recipe to see how I made mine.
Instant Pot Japanese Curry Udon
This instant pot Japanese curry is one of my favorite weekday meals — paired with some juicy chicken thigh and some chewy udon noodles, this recipe makes for a well-balanced meal that is as easy as it is delicious. But is curry udon healthy?
So what does the nutrition profile for this curry udon look like? curry udon healthy?
Let's take a look at the nutrition breakdown of the Japanese curry udon:
This Japanese curry udon can be a very healthy dish, consisting of 440 calories, with 28 grams of protein, 11 grams of fat, and 56 grams of carbs. As you can see, the dish has a very well-balanced nutrition profile, as long as each ingredient is portioned mindfully.
Check out my Japanese curry udon recipe to see how I modified this recipe to make it under 500 calories.
Pepper Lunch
If you’ve been to a food court in Asia or are lucky enough to be living near one of their rare location in the states, this dish should evoke memories of delicious sizzling beef mixed with an egg – a perfect protein packed treat.
So what does the nutrition profile for Pepper Lunch look like? Is Pepper Lunch healthy?
Let's take a look at the nutrition breakdown of the Pepper Lunch recipe:
This Pepper Lunch recipe can be a very healthy dish, consisting of 521 calories, with 33 grams of protein, 23 grams of fat, and 44 grams of carbs . As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, with fats and carbs as well, making it a well-balanced meal. However, the key to making this dish help rather than hinder progress towards your fitness goals is portioning the beef and udon mindfully, as they are relatively higher calorie ingredients that can easily add up.
Check out my Pepper Lunch recipe to see how I put this recipe together.
Healthy Beef Sukiyaki
Nothing is quite as comforting and warming as a delicious pot of beef sukiyaki. Chock full of deliciously simmered root vegetables and flavored beef slices, and paired with a poached egg, I couldn’t ask for a more delicious, well balanced meal.
So what does the nutrition profile for beef sukiyaki look like? Is sukiyaki healthy?
Let's take a look at the nutrition breakdown of a typical sukiyaki dish:
Sukiyaki can be a very healthy dish, consisting of 545 calories, with 35 grams of protein, 20 grams of fat, and 54 grams of carbs. As you can see, the dish has a well balanced nutrition profile with a good mix of macros. This is a slightly higher calorie dish given the usage of beef, but with careful portioning, you can make this fit your calorie budget.
Check out my sukiyaki recipe to see how I put this recipe together.
Shoyu Ramen
Shoyu chicken ramen is a comforting and flavorful dish that is healthy. By using some delicious grilled chicken and traditional techniques to make the delicious shoyu broth, you can make an authentic-tasting shoyu chicken ramen
So what does the nutrition profile for shoyu ramen look like? Is shoyu ramen healthy?
Let's take a look at the nutrition breakdown of shoyu ramen:
This bowl of shoyu chicken ramen has only 462 calories with 35 g protein, 19g fat, and 48 g carbs.
This makes for a great, well-rounded and protein packed meal. Using key cooking techniques, you can make this shoyu ramen taste authentic as well as healthy.
See how I put my shoyu chicken ramen recipe together.
Nabeyaki Udon
Nabeyaki udon is the classic Japanese comfort food -- full of vegetables, chicken, and chewy udon noodles served in a dashi-based broth, this recipe is as comforting as it is healthy.
So what does the nutrition profile for nabeyaki udon look like? Is nabeyaki udon healthy?
Let's take a look at the nutrition breakdown of nabeyaki udon:
Nabeyaki udon is a great healthy noodle soup dish -- one serving is about 383 calories with 32 grams of protein, 16 grams of fat, and 39 grams of carbs using the portions and ingredients above. I made this dish more protein focused by adding a good portion of chicken and a smaller amount of noodles.
Uni Pasta Carbonara
Uni pasta is a popular fusion combo of Italian food with Japanese and has become a staple at izakaya restaurants.It’s a spinoff of the traditional carbonara recipe, with the egg sauce infused with uni instead of the bacon, giving it a more seafood-like flavor and making it one of my personal favorite pasta sauces.
So what does the nutrition profile for the uni pasta look like? Is uni pasta healthy?
Let's take a look at the nutrition breakdown of the uni pasta carbonara:
Uni pasta carbonara can be a delicious and nutritious low carb dish with the right portioning and ingredient selection – by using the portions and ingredients above, it is only about 375 calories with 25 grams of protein, 13 grams of fat, and 47 gram of carbs. By using an egg-yolk based sauce and omitting usage of cream, the dish is packed with proteins and much lower in calories.
Check outUni Carbonara recipeto see how I made this recipe in detail.
Kimchi Yakiudon (Kimchi Carbonara Udon)
This umami kimchi udon carbonara is a popular fusion dish in Japanese izakaya restaurants. The salty, delicious Kimchi flavor paired with the creamy texture of an egg coated on the chewy udon noodles makes a truly mouthwatering recipe.
So what does the nutrition profile for the kimchi carbonara look like?
Let's take a look at the nutrition facts of the kimchi yakiudon:
Kimchi yakiudon can be a super healthy and low calorie dish. At only 268 calories, it packs 13 grams of protein, 7 grams of fats, and 43 grams of carbs. As you can see, the dish has is relatively low in calories, but is also on the lower side for protein content, so it's best to pair it with a side of some delicious chicken.
Check out my Kimchi Udon Carbonara recipe to see how I made this dish.
Raw Fish
Tuna Sashimi (Maguro)
Sashimi, which are thin slices of raw fish, is a favorite among raw fish lovers. There is nothing like a pure protein packed meal like sashimi – it is easily one of the healthiest Japanese foods. Tuna is also one of the healthiest sashimi options as one of the leanest and protein dense sashimi types. Paired with a side of soy sauce, its a great simple dish to hit your macros. Pair it with a side of rice for a more filling meal.
So what does the nutrition profile for tuna sashimi look like? Is tuna sashimi healthy?
Let's take a look at the nutrition breakdown of tuna sashimi:
Tuna sashimi can be a very healthy dish, consisting of 196 calories, with 42 grams of protein, 2 grams of fat, and 0 grams of carbs.
The key to having a healthy sashimi meal is picking leaner, protein packed sashimi such as tuna. There are also a lot of other options, which we will go over below. You can buy sashimi grade fish at your local Japanese grocery store.
Hamachi Crudo with Uni
Hamachi crudo is a popular appetizer consisting of hamachi sashimi mixed with a delicious crudo sauce. You can also top it with additional toppings such as uni. Hamachi is a great option for sashimi since it is a lean protein source.
So what does the nutrition profile for the hamachi crudo look like? Is hamachi healthy?
Let's take a look at the nutrition breakdown of hamachi crudo:
Hamachi uni crudo is a delicious yet protein packed delicacy – at only 318 calories, it packs 38 grams of protein, 12 grams of fats, and 12 grams of carbs. The lean protein from the hamachi and uni makes contributes to the high protein content of the dish while making it very low in calories. I also dressed it up in a delicious truffle soy sauce at minimal additional calories.
The key to making any Japanese style crudo that is macro friendly is to choose fish that is leaner and higher in protein and portioning the sauce to be low in calories.
Temaki
Temaki is a Japanese hand roll that typically consists of nori wrapped with sushi rice and raw fish. It is a super simple yet delicious dish to put together.
So what does the nutrition profile for the temaki look like? Is temaki healthy?
Let's take a look at the nutrition breakdown of a temaki stuffed with maguro and uni:
Temaki can super healthy – this maguro uni temaki was only 192 calories with 22 grams of protein, 2 grams of fat, and 19 grams of carbs.
The key to making dish dish healthy is to add protein-packed, lean seafood sources and portioning the rice mindfully. This will keep calories low while ensuring there is enough protein.
Maguro Uni Don
Maguro uni don consists of delicious fresh tuna and uni topped above a bed of sushi rice. It is a classic combo that I have seen throughout the Tsujiki fish market in Tokyo, and is so simple to make.
So what does the nutrition profile for the maguro uni don look like? Is maguro uni don healthy?
Let's take a look at the nutrition breakdown of the maguro uni don:
Maguro uni don is a protein packed and low calorie dish. It is only 364 calories with 42 grams of protein, 4 grams of fat, and 37 grams of carbs.
Luckily, Tuna and Uni are both naturally lean protein sources. The key thing to remember to make this dish low calorie is to portion the rice carefully to make this a low calorie meal.
Uni Sushi
Uni is a popular seafood delicacy that is often found in Japanese culture. It has a delicious umami briny taste with a creamy texture. It is a super versatile ingredient that can be consumed in many different ways including sushi, rice bowls, and even pasta.
So what does the nutrition profile for the uni look like? Is uni healthy?
Let's take a look at the nutrition breakdown for a piece of uni sushi:
Uni can be very low calorie and healthy – a piece of uni sushi is only about 78 calories with 6 grams of protein, 1 grams of fat, and 10 grams of carbs. Uni is natrually a very low calorie protein packed ingredient, making it great to consume by itself or as an add on to other dishes.
To see some of my favorite ways to use uni, check out my favorite uni recipes article.
Nigiri
Nigiri is a type of sushi consisting of a small piece of rice topped with a cut of sashimi. It is often ordered piece by piece or in a set and makes for a delicious, mouthwatering meal.
So what does the nutrition profile for a nigiri meal look like? Is nigiri healthy?
Let's take a look at the nutrition breakdown of nigiri:
Nigiri can be a very low calorie and protein packed meal – an 8 piece nigiri set is only about 313 calories with 28 grams of protein, 7 grams of fat, and 34 grams of carbs.
The key to making this dish macro friendly and low calorie is to portion the rice used and to pick and portion the right cuts of fish. Some cuts of fish are fattier than others, such as salmon and tuna belly. While it is fine to consume a piece or 2, you should try to ensure that most of your nigiri are leaner protein sources.
Chirashi
Chirashi is a simple and delicious Japanese rice bowl dish consisting of sushi rice topped with a variety of sashimi grade fish. It's one of my favorite simple dishes to put together to hit my macros given its high protein content and carbs to fuel my workouts.
So what does the nutrition profile for a typical chirashi bowl look like? Is chirashi healthy?
Let's take a look at the nutrition breakdown of a chirashi bowl:
Chirashi bowls can be a super well-balanced protein packed dish – it runs at about 480 calories with 53 grams of protein, 12 grams of fat, and 39 grams of carbs.
They key to making this dish macro friendly is portioning the rice carefully and picking the right fish. Rice can very easily add up in calories if not portioned correctly. And not all sashimi is made equally – some cuts, such as salmon and tuna belly, are much fattier and caloric than others.
Kaisen Don
Kaisen don is another popular Japanese rice bowl dish featuring raw fish. The difference between kaisen don and chirashi is that the rice in kaisen don is typically not seasoned with sugar and rice vinegar, making this slightly lower in calories. It's chock full of delicious sashimi and makes a well-rounded meal.
So what does the nutrition profile for the kaisen don look like? Is kaisen don healthy?
Let's take a look at the nutrition breakdown of a typical kaisen don:
Kaisen don can be a well balanced, protein packed dish. This kaisen don is only about 436 calories with 57 grams of protein, 5 grams of fat, and 39 grams of carbs.
The key to making this dish healthy is to pick and portion the raw fish mindfully, as some raw fish are more caloric and fatty then others (such as tuna belly and salmon). It's also important to portion the rice, as it can add up in calories easily.
Scallop Carpaccio
Scallop, or hotate, is another delicious and lean raw fish popular in Japanese cuisine. You can consume it in carpaccio, sushi, sashimi, or in a rice bowl. It goes deliciously with soy sauce, sesame sauce, shiso leaves, or a touch of truffle oil.
So what does the nutrition profile for scallop look like? Is scallop sashimi healthy?
Let's take a look at the nutrition breakdown of this scallop carpaccio to get an idea:
Scallop carpaccio is a super flavorful and protein-packed dish – it is only 195 calories with 25 grams of protein, 9 grams of fat, and 11 grams of carbs. Making a carpaccio sauce that is delicious yet low calorie is key to making this dish low calorie as the salmon itself is very healthy.
Here, I used a combination of soy sauce, mirin, and truffle oil to make a low calorie and delicious sauce.
Ebi (Sweet Shrimp)
Ebi, or Sweet Shrimp Sashimi, is a delicious type of raw shrimp that can be consumed as sashimi, as sushi such as nigiri (pictured here), or above a rice bowl, or don.
So what does the nutrition profile for ebi look like? Is ebi healthy?
Let's take a look at the nutrition breakdown of a piece of ebi nigiri:
Ebi nigiri is one of the lowest calorie nigiris due to the low calorie content of the sweet shrimp itself – by using the portions and ingredients above, it is only 48 calories with 3 grams of protein, 0 grams of fat, and 8 grams of carbs. Shrimp is low calorie high protein content seafood, so when choosing among types of seafood to consume, ebi is a great choice for those who are macro and calorie conscious.
Poke
Poke is a popular Japanese - Hawaiian fusion dish consisting of cubes of sashimi grade fish marinated with a delicious umami poke sauce, usually served with a bed of rice. The simple and delicious dish has spread in popularity throughout the years given its ease to make and healthy macro makeup. It can be eaten as a main dish or a side.
So what does the nutrition profile for the poke look like? Is poke healthy?
Let's take a look at the nutrition breakdown of a typical ahi tuna bowl:
Ahi tuna poke can be a super macro friendly and low calorie dish – a serving of soy marinated ahi tuna poke with rice is only 305 calories with 32 grams of protein, 2 grams of fat, and 38 grams of carbs.
The key to making this dish low calorie and healthy is to choose the right cut of fish and the right sauce, portion the rice carefully. In terms of fish, some fish is healthier than others – tuna and hamachi tend to be the leanest protein sources. Salmon, while favorite, can be higher on the fat content so I would use sparingly or only when portioned carefully.
It's also best to stick to a sauce that is lower in calories. Spicy mayo based sauces and aiolis tend to be higher in fat content and in calories, so it's best to stick to soy based sauces.
Vegetarian
Okonomiyaki Brussel Sprouts
Japanese brussel sprouts, or okonimyaki brussel sprouts, is a healthy spin on the popular okonimiyaki recipe. Instead of using cabbage deep fried in flour, I roast brussel sprouts and add the delicious okonomiyaki toppings to it including kewpie mayo, furikake, bonito flakes, and togarashi. This cuts down the calorie content considerably while still retaining the delicious okonimyaki flavor.
So what does the nutrition profile for the Japanese brussel sprouts look like? Are Japanese brussel sprouts healthy?
Let's take a look at the nutrition breakdown of the Japanese brussel sprouts:
Japanese brussel sprouts are a super flavorful and low calorie meal – one serving is only 213 calories with 9 grams of protein, 9 grams of fat, and 25 grams of carbs.
The brussel sprouts itself are relatively low in calories - most of the calories come from the toppings, including the egg which I added to give it some protein content and additional creaminess that is reminiscent of okinomiyaki.
The key to making this dish low calorie is to portion the sauce ingredients mindfully - the kewpie especially is a very calorie dense condiment that should be used sparingly. This dish is also not the most protein-packed dish, so I would recommend eating it with a lean protein source, such as tuna sashimi or yakitori.
Check out my Japanese brussel sprouts recipe to see how I put this dish together.
