High-Protein Chicken Meatball Glass Noodle Soup
Yunon is a food content creator based in Japan, sharing easy, high-protein, healthy-ish, and approachable recipes with a global audience. They believe good food should bring people together, so they create recipes that are simple, satisfying, and accessible to people of all ages and backgrounds.
- Breakfast
Tofu in the meatballs is what keeps them fluffy.
Breakfast doesn’t have to be sweet — this comforting chicken meatball glass noodle soup is a warm and savory way to start your day, providing roughly 30g of protein per serving. The secret to the fluffy meatballs is adding tofu to the chicken mixture, which creates an incredibly soft and tender texture. Packed with vegetables, glass noodles, and protein-rich chicken and tofu, this soup is satisfying without feeling too heavy. It’s the ideal breakfast for when you’re craving something warm and savory instead of the usual oats, toast, or yogurt bowl. At 300 calories, it’s also the leanest high protein soup in the lineup.
Why This Works
Using lean ground chicken instead of beef or pork keeps this soup light and not greasy, while still providing plenty of protein. The tofu also helps keep the meatballs soft and tender without making the soup feel heavy.
Nutrition (per serving)
| Calories | 300 |
|---|---|
| Protein | 28g |
| Carbs | 32g |
| Fat | 9g |
Ingredients
For the chicken meatballs (roughly 10–12 meatballs)
| Ground chicken | 7 oz |
|---|---|
| Firm tofu | 3.5 oz |
| Chopped green onions | Some |
| Grated ginger | ½ tbsp |
| Potato starch | 1 tbsp |
| Salt and pepper | ⅓ tsp |
For the soup base
| Water | 2½ cups |
|---|---|
| Soy sauce | 1 tbsp |
| Japanese cooking sake | 1 tbsp |
| Chicken stock powder (or chicken bouillon powder) | 2 tsp |
For the vegetables and glass noodles
| Chinese cabbage, about 2–3 leaves | 3.5–5.3 oz |
|---|---|
| Carrot | ⅓ medium |
| Shiitake mushrooms | 4 |
| Glass noodles | 1–1.4 oz |
Step-by-Step Instructions
1 Prepare the vegetables.
Cut the Chinese cabbage into 1.5 cm-wide strips. Thinly slice the carrot into similar-sized pieces, and slice the shiitake mushrooms.
2 Make the soup base.
Add water, soy sauce, sake, and chicken stock powder to a pot. Stir to combine.
3 Add the vegetables.
Add the Chinese cabbage, carrot, and shiitake mushrooms to the pot.
4 Cook the vegetables.
Cover and cook over medium heat for about 15 minutes, or until the vegetables are tender.
5 Make the chicken meatballs.
While the vegetables are cooking, combine the ground chicken, tofu, grated ginger, potato starch, salt, and pepper in a bowl. Knead with your hands until well combined.
6 Add the meatballs.
Once the vegetables are tender, scoop the chicken mixture with a spoon and gently drop it into the soup. Cover and cook for another 3–4 minutes, or until the chicken is cooked through.
7 Prepare the glass noodles.
Soak the glass noodles in water according to the package instructions, if required.
8 Add the noodles.
Add the glass noodles to the soup and cook for 1–2 minutes, or until tender.
9 Finish and serve.
Top with chopped green onions and sesame seeds. Serve warm.
Notes & Tips
- Perfect for meal prep: Make a batch for dinner and enjoy it as a comforting breakfast the next morning.
- Storage: Refrigerate for up to 3 days. If you don’t want the glass noodles to become too soft, store them separately and add them when reheating.
- Freezer-friendly: The chicken meatballs and vegetables can be frozen together. I recommend leaving out the glass noodles, as they tend to absorb the broth and become overly soft. Add freshly cooked glass noodles when serving.
- Don’t skip the tofu: For the softest meatballs, don’t skip the tofu. It keeps the chicken meatballs light, fluffy, and tender. For a firmer, meatier texture, you can leave the tofu out.
- Make it your own: Feel free to swap or add your favorite vegetables, or adjust the seasonings to your taste.
Yunon is a food content creator based in Japan, sharing easy, high-protein, healthy-ish, and approachable recipes with a global audience. They believe good food should bring people together, so they create recipes that are simple, satisfying, and accessible to people of all ages and backgrounds.
