If you are looking for a simple spicy shrimp & soba noodle stir fry that is not only healthy, but low fat, and great for meal prep, look no further! This asian inspired recipe checks all the boxes! You are going to want to add this recipe to your meal plan this week! And for my friends counting macros, this stir fry is easily adjustable to hit your personal macro goals.
How to Make this Shrimp & Soba Noodle Meal Prep?
- 24 oz Shrimp, uncooked, peeled & deveined (1½ lbs)
- ½ tsp Black Pepper
- ½ tsp Red Pepper Flake
- 3 cloves Fresh Garlic
- 1½ cups Zucchini, sliced, (150 grams, or 1 large zucchini)
- ½ cup Anaheim Pepper, sliced, (50 grams, or 1 pepper)
- ½ cup Carrots, julienned, (60 grams, or 1 large carrot)
- 2 servings Soba Noodles, (180 grams)
- ½ tsp Sesame Seeds
- Start by making the sauce: Combine soy, honey, vinegar, red chili paste, and sesame oil in a bowl. Stir until well combined, then set aside.
- In another large bowl add your shrimp and season with pepper and red pepper flake. Now pour 3/4 of your sauce over top of the shrimp and toss the shirmp in the sauce and seasoning, then set aside.
- Bring a medium pot with 4-6 cups of water to a boil.
- Once the water is boiling add your soba noodles to the water. Cook for 4 minutes at a rolling boil. Stiring every 2 minutes. Once done, rinse the noodles under cold water to help prevent them from sticking together. Leave there until it's time to add them to the stir fry.
- While waiting for your water to boil and noodles to cook: Heat a large saute pan to medium heat. Once the pan is hot add the remaining 1/4 sauce to the pan with your garlic, zucchini, and pepper. Cook for 3-4 minutes tossing often.
- After 3-4 minutes add your carrots and shrimp to the pan. Adding the sauce the shrimp was sitting in. Stir the shrimp and carrots in with the rest of the ingredients. Then cover with a lid and cook for 6-8 minutes, stirring halfway thru.
- After 6-8 minutes your shirmp should be cooked thru. This is when your shrimp are pink and no longer translucent. If they don't look quit done, cook for another minture or two.
- Once the shrimp are cooked thru add the soba noodles to the pan, season with additional red pepper flak, and salt and pepper to taste.
- Serve with a sprinkle of sesame seeds on top!
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- Or are you counting macros?
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NOTES FOR MEAL PLANNING:
Meal planning doesn’t have to be hard or take a lot of time. In fact, meal planning can be fun when you are provided with easy new recipes each week. Meal Planning can also help save money, prevent food waste, and save you time.
The best things about this recipe is: it’s a healthy, low fat, super simple to make, tastes amazing, and is a fantastic meal prep recipe.
If you would like to lean more about meal planning and putting your own personal plan together click HERE.
NOTES FOR MEAL PREP:
When meal prepping recipes it is important to think about the best way to store and reheat your finished meals:
Storing this spicy shrimp & soba noodle stir fry in the fridge will last 5-7 days.
There are a few ways you can choose to store this recipe in your fridge:
- You can store as one large meal or as individual servings.
- I always prefer individual servings. This allows me to only reheat the number of servings that will be eaten.
- However, if you know you will eat the entire recipe when it is time to be reheated, go ahead and store it as one large serving.
For fridge storage you can use zip lock bags, plastic containers, or glass food containers. I prefer to use glass container, as this allows me to reheat and eat the recipe right out of the same container. Which in turn saves me time, dirty dishes, and makes clean up easier. It also save on waste: either tossing out the used zip lock bags, or eventually having to replace the plastic containers.
Be sure to allow the recipe to cool completely before closing the container or placing in the fridge. If you close the container or place the recipe in the fridge before it has cooled you could have built up condensation within your container, thus watering down the recipe.
TIPS FOR RE-HEATING AFTER BEING IN THE FRIDGE:
- If reheating as an individual serving, microwave for 90-120 seconds, stirring half way thru. I like to cover shrimp recipes with a damp paper towel while microwaving. I find this helps a little to keep the moisture in the shrimp.
- If reheating as a one large meal, I recommend reheating on the stove, in a large pan, at medium low heat. Cook for 5-7 minutes until the recipe is warmed thru. This will ensure the best flavor, consistency, and really bring the recipe back to life. You may want to add a tiny bit of water to help loosen up the sauce and ingredients. Adding 1 teaspoon at a time, you don’t want to water down the recipe. You could also choose to add a little more soy sauce.
- However, you can also microwave the entire recipe, but this could dry out the shrimp and noodles. Microwave for 10-12 minutes, stirring every few minutes. Again covering with damp paper towel.
You know me, I love a good freezer friendly meal prep, but this recipe doesn’t hold up well in the freezer. I find that cooked shrimp never defrosts and reheats well. Also the soba noodles become very dry. Therefor, I do not recommend freezing this recipe.
NOTES FOR COUNTING MACROS:
The majority of the protein in this spicy shrimp & soba noodle stir fry comes from the shrimp. You can easily adjust the amount of shrimp without changing the flavor of this recipe too much.
- For every 1 ounce of shrimp you can increase or decrease the protein macro by 6 grams.
So go ahead, add as much or as little protein as you would like to this recipe.
You can adjusted the amount of carbohydrates based on the amount and/or type of pasta you chose to use. For this recipe I used an organic buckwheat soba noodle.
- 45 grams (1/2 serving according to the package) of soba noodles has 155 calories, 30 carbs, only .5 gram of fat, and 5.5 grams of protein.
- However, you could choose to do a veggie pasta which is lower in carbs and higher in protein.
- You could also use a traditional pasta which is higher in carbs, but has more fat and less protein.
There are so many new types of pasta out there, choose the one you like the best and use the amount that fits your macros goals.
This simple spicy shrimp & soba noodle stir fry recipe is a low fat recipe. I like to include one low fat recipe each week for those looking to cut weight and lose a few pounds.
However, if you are counting macros and looking to make changes to the fat in this recipe, there is not one ingredient that you can easily adjust to hit your macro goals.
I would recommend that you add additional ingredients to this recipe that are not currently incorporated. My favorite things to add when I’m trying to increase the fat is, avocado or an egg yolk. Both would be amazing with this recipe!
- For every 35 grams (about 1/4 avocado) there is 7.3 grams of fat
- Each egg yolk contains: 4.5 grams of fat. You can add the egg yolk in at the same time as adding the noodles, this will make the sauce a little thicker and creamy.
Either are great ways to increase the fat in this recipe and allows you to increase the fat as much as you need to hit your macro goals!
Tip about avocado and meal prep:
- You can pre-cut your avocado: Toss your avocado chunks with a little lime juice, then portion into zip lock bags. Suck all the air out of the zip lock bag and store in the fridge. Typically my pre-cut avocados will last 2-3 days before starting to brown if I get all the air out.
If you’re counting macros and making adjustments to this spicy shrimp & soba noodle stir fry recipe, you will want to keep in mind the number of servings you are making.
Looking for a low fat asian inspired recipe?
Check out my Chicken Bok Choy and Beach Mushrooms recipe.