Food for Football

Instant ramen is quick, inexpensive and wonderfully comforting, but a plain packet may not keep you feeling satisfied for very long.

Adding protein is one of the easiest ways to turn those noodles into a more complete meal.

Chicken, beef, eggs, seafood, tofu, tempeh and edamame can all be added without turning dinner into a major cooking project. In many cases, you can use leftovers, frozen ingredients or pantry staples that are already waiting in the kitchen.

Good Food recommends proteins such as chicken, roast beef, salmon, prawns and soft-boiled eggs for making instant noodles more filling. EatingWell also suggests eggs, cooked shrimp, tofu, chicken, beans and edamame as practical ramen additions.

Protein amounts vary between brands, cuts and serving sizes, so check the packaging when tracking a specific dietary target.

Eggs

Eggs are inexpensive, versatile and easy to cook in the same saucepan as the noodles.

One large hard-boiled egg provides roughly 6 grams of protein, although exact amounts vary by size.

Try adding:

• Two soft-boiled egg halves
• A fried egg
• A poached egg
• Scrambled egg
• Egg ribbons
• Marinated ramen eggs

For egg ribbons, beat one egg in a small bowl. Slowly pour it into the simmering broth while stirring gently.

For a poached egg, crack it directly into the broth during the final few minutes and cover the saucepan until the white sets.

Two eggs can turn a very basic packet of noodles into a much more substantial bowl.

Shredded Chicken

Leftover roast chicken may be the easiest high-protein ramen topping of all.

Shred the meat and add it during the final minute of cooking. It only needs enough time to warm through.

Try:

• Roast chicken
• Poached chicken breast
• Grilled chicken thigh
• Teriyaki chicken
• Barbecue chicken
• Crispy chicken strips

Chicken works especially well with garlic, ginger, soy sauce, chilli, sesame oil and miso.

When using seasoned barbecue or teriyaki chicken, begin with only part of the ramen seasoning packet. The finished bowl may already contain plenty of salt.

Thinly Sliced Beef

Thinly sliced beef makes packet ramen feel like a proper dinner.

Cook strips of beef quickly in a very hot frying pan, then arrange them over the noodles.

Good options include:

• Rump steak
• Sirloin
• Scotch fillet
• Leftover roast beef
• Slow-cooked chuck
• Shredded brisket

Avoid boiling good steak in the broth for several minutes. It can quickly become firm and grey.

For an easy beef ramen bowl, add sliced beef, mushrooms, bok choy, spring onion and chilli oil.

Pork

Pork belly may be the classic ramen choice, but it is far from the only option.

Try:

• Sliced roast pork
• Cooked pork mince
• Pork tenderloin
• Pulled pork
• Pork dumplings
• Leftover pork chops
• Ham

Brown pork mince with garlic, ginger, soy sauce and chilli before adding it to the noodles.

Pork pairs particularly well with miso, chilli crisp, sesame oil, mushrooms and corn.

A few slices of ham will also work when the refrigerator is looking slightly desperate. It may not be restaurant ramen, but it is still dinner.

Prawns

Prawns cook quickly enough to add directly to the simmering broth.

Place peeled raw prawns in the saucepan during the final two or three minutes. They are ready when they turn opaque and curl.

Prawns are especially good in:

• Coconut curry ramen
• Chilli garlic ramen
• Miso ramen
• Lime and coriander ramen
• Sesame ramen

Frozen prawns are convenient because you can defrost only the amount you need.

Avoid overcooking them while you prepare the toppings. Prawns can move from tender to rubbery with surprising determination.

Tinned Tuna Or Salmon

Tinned fish is a practical protein addition when the refrigerator is empty.

Drain it before adding it to the noodles.

Tuna works particularly well in a dry or lightly brothy ramen bowl with:

• Japanese mayonnaise
• Sesame oil
• Chilli crisp
• Sweetcorn
• Spring onion
• Cucumber

Tinned salmon pairs nicely with miso, ginger, spinach, sesame and mushrooms.

This is not a traditional ramen topping, but it is inexpensive, convenient and useful for a quick lunch.

Firm Tofu

Tofu is a versatile plant-based protein that absorbs the flavours around it.

Three ounces of firm tofu provides around 9 grams of protein, while values vary between products and serving sizes. Soy foods such as tofu are also complete proteins.

Pat firm tofu dry, cut it into cubes and fry it until golden.

Season it with:

• Soy sauce
• Garlic
• Ginger
• Sesame oil
• Chilli sauce

Add the crispy tofu after the noodles are cooked so its edges stay firm.

Silken tofu can also be gently spooned into the broth, although it has a much softer texture.

Tempeh

Tempeh has a nutty flavour and a firmer texture than tofu.

It is a particularly useful option when you want a substantial plant-based ramen topping. Three ounces of tempeh contains about 18 grams of protein, although products vary.

Slice it thinly and marinate it briefly in soy sauce, garlic, ginger and sesame oil.

Fry until browned, then arrange it over the noodles.

Tempeh works especially well with:

• Peanut sauce
• Chilli crisp
• Miso broth
• Coconut curry
• Pickled vegetables

Edamame

Frozen shelled edamame may be the easiest plant-based addition on this list.

Half a cup contains approximately 9 grams of protein, depending on the product.

Add a generous handful to the saucepan during the final few minutes.

Edamame adds protein, colour, sweetness and texture without needing a second frying pan.

Pair it with:

• Tofu
• Mushrooms
• Sesame seeds
• Spinach
• Spring onion
• Miso
• Chilli oil

Edamame is a complete soy protein and can be kept frozen for quick meals.

Dumplings Or Wontons

Frozen dumplings can turn a small packet of ramen into a generous noodle-and-dumpling soup.

Choose fillings such as:

• Chicken
• Pork
• Prawn
• Beef
• Tofu
• Mushroom

Cook the dumplings according to their packet instructions. Depending on the variety, they may be cooked directly in the ramen broth or boiled separately.

Dumplings are already seasoned, so use less of the instant noodle sachet at first.

Add bok choy, cabbage or spinach to balance the bowl.

Seitan

Seitan is made from wheat gluten and has a chewy texture that works well in savoury noodle dishes.

It can be sliced, fried and added much like beef or chicken.

A two-ounce serving may provide around 17 grams of protein, although packaged products differ considerably.

Try seasoning seitan with:

• Soy sauce
• Garlic
• Ginger
• Chilli
• Sesame oil
• Five-spice powder

Because seitan is wheat-based, it is not suitable for anyone avoiding gluten.

Easy High-Protein Ramen Combinations

You can combine two protein sources when you want an especially hearty meal.

Chicken And Egg Ramen

Add shredded chicken, a soft-boiled egg, spinach, mushrooms and spring onion.

Beef And Edamame Ramen

Add seared beef strips, edamame, bok choy and sesame seeds.

Prawn And Tofu Ramen

Add prawns, crispy tofu, mushrooms, lime and chilli oil.

Pork Dumpling Ramen

Add pork dumplings, a poached egg, cabbage and spring onion.

Tuna Sesame Noodles

Drain most of the broth and add tuna, sesame oil, sweetcorn, chilli crisp and Japanese mayonnaise.

Vegetarian Protein Ramen

Add tofu, edamame, mushrooms, spinach and miso.

Tempeh Peanut Ramen

Add fried tempeh, peanut butter, chilli sauce, cucumber, carrot and crushed peanuts.

How To Add Protein Without Making Ramen Too Salty

Many convenient protein toppings already contain salt.

These may include:

• Ham
• Roast meats
• Teriyaki chicken
• Dumplings
• Tinned fish
• Marinated tofu
• Packaged seitan

Begin with half the instant ramen seasoning packet. Add the protein and other toppings, then taste the broth.

You can always add more seasoning at the end.

Using reduced-salt stock and adding fresh vegetables can also help balance a strongly seasoned bowl.

Add Vegetables As Well

Protein makes ramen more substantial, but vegetables add fibre, colour and texture.

Easy additions include:

• Baby spinach
• Bok choy
• Frozen peas
• Sweetcorn
• Cabbage
• Carrot
• Mushrooms
• Bean sprouts
• Snow peas
• Broccoli

Add firm vegetables early and delicate greens during the final minute.

A handful of spinach will wilt almost immediately in hot broth.

The High-Protein Ramen Formula

For a quick but more satisfying bowl, use:

• One packet of ramen
• One main protein
• One optional second protein
• Two vegetables
• One flavour booster

Your flavour booster might be:

• Miso
• Chilli crisp
• Sesame oil
• Peanut butter
• Garlic
• Ginger
• Lime juice
• Kimchi

For example, combine ramen, shredded chicken, one egg, spinach, mushrooms and chilli crisp.

It is still a quick bowl of packet noodles. It simply has far more staying power.

The Fastest High-Protein Ramen Bowl

Cook one packet of ramen according to the directions.

During the final few minutes:

• Add a handful of frozen edamame
• Crack an egg into the broth
• Stir in leftover shredded chicken
• Add a handful of baby spinach

Finish with spring onion and chilli oil.

Use only part of the seasoning sachet at first and adjust after tasting.

Dinner is ready in minutes, the washing up is minimal, and the lonely packet of noodles has become something that feels much more like a proper meal.