High Protein Stir-fry Udon with Lean Pork and Vegetables

If you're looking for a quick, satisfying meal that combines comfort, flavor, and nutrition, this High-Protein Stir-Fry Udon is a great option. Packed with tender but chewy udon noodles, lean ground pork, colorful vegetables, and a savory sauce, this dish delivers approximately 35 grams of protein and 6–7 grams of fiber per serving.

As a menopausal dietitian, I'm always looking for meals that support healthy aging, muscle maintenance, and satiety. Protein becomes increasingly important during midlife and beyond, helping preserve lean muscle mass and support metabolism. This recipe is an easy and delicious way to boost your protein intake while incorporating plenty of vegetables.

One of my favorite things about this recipe is its versatility. You can easily swap the pork for chicken, shrimp, beef, tofu, or edamame, and use whatever vegetables you have available in your refrigerator.

High-Protein Stir-Fry Udon with Lean Pork and Vegetables

Why You'll Love This Recipe

• Approximately 35g protein per serving

• Loaded with vegetables

• Great for meal prep (4-5 portions~)

• Ready in about 45 minutes

• Easily customizable

• Family-friendly and budget-friendly

Ingredients

Makes 4-5 servings

For the Stir-Fry

• 2 servings frozen udon noodles by Shirakiku

• 1 pound lean ground pork (90-96% lean)

• 4 garlic cloves, finely chopped

• 2 large eggs

• 1 medium carrot, thinly sliced or julienned

• 5–6 cups bok choy, chopped

• 1 bag bean sprouts

• 2 tablespoons avocado oil

• ¼ cup homemade chicken broth (or water)

• 1 green onion stalk, cut to 2 inches long

Sauce

• 3 tablespoons dark soy sauce

• 3 tablespoons oyster sauce

• 3 tablespoons sweet soy sauce

• ¼ teaspoon salt or 1 Tbsp fish sauce

• 1 tablespoon black pepper

Instructions

1. Cook the Pork

Heat a large wok or skillet over medium-high heat. Add the avocado oil and ground pork. Stir-fry until fully cooked and lightly browned. Remove from the wok and set aside.

2. Prepare the Udon

While the pork cooks, bring a pot of water to a boil. Add the frozen udon noodles and cook for about 2 minutes, or according to package directions. Drain and transfer to an ice bath to maintain a chewy texture. Set aside.

3. Cook the Vegetables

Add the carrots to the wok and stir-fry for 2–3 minutes until slightly softened.

Push the carrots to one side and crack the eggs directly into the wok. Scramble until cooked.

Add garlic and bok choy, then continue cooking for another 1–2 minutes until slightly wilted.

4. Add the Sauce

Add the dark soy sauce, oyster sauce, sweet soy sauce, salt (or fish sauce), pepper, and chicken broth (or water). Stir well to combine.

5. Combine Everything

Return the cooked pork to the wok. Add the bean sprouts and cooked udon noodles. Toss everything together until evenly coated with the sauce and heated through.

Taste and adjust seasonings if desired. For a deeper color and richer flavor, add a little extra dark soy sauce or sweet soy sauce.

6. Serve

Lightly toss with sliced green onions and serve immediately.

Dietitian Tips

• Use extra vegetables such as mushrooms, bell peppers, cabbage, broccoli, or snow peas to increase fiber and volume.

• Substitute tofu, shrimp, chicken, or lean beef for the pork.

• For even more protein, add shelled edamame.

• Meal prep leftovers in individual containers for easy lunches throughout the week.

Per Serving (Makes 4 Servings)

570 calories | 35 g protein | 44 g carbohydrates | 6-7 g fiber | 28 g fat

Final Thoughts

This High-Protein Stir-Fry Udon is one of those meals that proves healthy eating doesn't have to be complicated. With a balance of protein, vegetables, and satisfying noodles, it's a flavorful weeknight dinner that supports your nutrition goals while still tasting like comfort food.

Enjoy, and if you make this recipe, I'd love to hear what vegetable and protein combinations you tried!