This high protein kimchi stew meal prep is designed for busy weeks, small kitchens, and anyone who wants comforting food without extra carbs. It is rich, savory, and deeply satisfying. At the same time, it is practical and easy to reheat.
Jjigae refers to a category of Korean stews that are:
- Thicker than soup
- Rich and deeply seasoned
- Meant to be eaten bubbling hot
- Usually shared and served with rice
Kimchi jjigae specifically means kimchi stew. It is made by simmering fermented kimchi with protein, tofu, and seasonings until the flavors are bold and concentrated. Traditional kimchi jjigae is already packed with flavor. However, this meal prep version takes it one step further. It focuses on protein, minimizes carbs, and uses bone broth for extra nourishment. Even better, it is built specifically for microwave reheating in a glass container.
Instead of freezing everything together, the solid ingredients are frozen as a soup kit. The bone broth is added fresh later. Because of this, the texture stays perfect. The broth stays clean and rich. And the stew tastes freshly made every time.
This high protein kimchi stew meal prep works beautifully for lunch or dinner. You can microwave it directly in the glass container. Or, if you prefer, you can heat it on the stove. Either way, it comes together quickly.
The flavor is bold but balanced. The kimchi brings tang and depth. The protein makes it filling. The tofu adds softness. And the bone broth ties everything together with a savory finish.
If you want a low-carb meal that still feels cozy and indulgent, this recipe is a great choice.
Nutrition and Key Ingredients
This high protein kimchi jjigae meal prep is built around simple, nutrient-dense ingredients. Each one supports satiety, digestion, and flavor.
- Kimchi
Fermented kimchi adds probiotics and strong umami. Well-fermented kimchi works best for deeper flavor without added sugar. - High-Protein Base (lean pork, beef, or chicken)
A generous amount of protein keeps this stew filling while staying low carb. - Soft or Silken Tofu
Tofu adds extra protein without increasing carbs. It also balances the spice. - Bone Broth
Bone broth boosts protein and minerals while keeping the soup low carb. It also adds body and richness without starch. - Gochujang (used lightly)
A small amount delivers classic flavor while keeping carbs in check.
Because the bone broth is added after freezing, the final soup tastes clean and fresh. This also makes reheating faster and more consistent.
Why You Should Make This
In short, this high protein kimchi jjigae meal prep makes healthy eating easier. You prep once and enjoy multiple meals. You save time. You stay full longer. And you always have a comforting option ready.
It is microwave friendly, freezer friendly, and low carb. Most importantly, it does not taste like “diet food.” It tastes like real food.
If you want a reliable, nourishing meal that fits a high-protein lifestyle, this is it.
Easy High Protein Kimchi Stew Meal Prep (Low Carb)
This high protein kimchi jjigae meal prep is a low-carb Korean stew made with bone broth and designed for stove top or microwave reheating. The solid ingredients are frozen in a glass container, while the broth is added fresh later. It is cozy, filling, and perfect for busy weeks.
Ingredients
Instructions
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Meal prep the frozen soup kit
Add kimchi, lean protein, shrimp, tofu, onion, garlic, gochujang, gochugaru, soy sauce, sesame oil, scallions, and neutral oil into a freezer-safe glass container -
Microwave reheating
Add one cup of bone broth and microwave for 6 minutes with a vented lid -
Stove top reheating
Remove the container from the freezer and run under cold water. Leave container upside down on the counter for 5 min. The frozen block should pop right out of the container.
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Add one cup of bone broth and cover with a lid. Let boil for 5 min and serve with chopped green onions on top.
Nutrition Facts
Nutrition Facts
- Amount Per Serving
- Calories 477.32kcal
- % Daily Value *
- Total Fat 25.94g40%
- Saturated Fat 9.47g48%
- Cholesterol 135.59mg46%
- Sodium 1753.24mg74%
- Potassium 778.53mg23%
- Total Carbohydrate 14.32g5%
- Dietary Fiber 1.95g8%
- Sugars 5.55g
- Protein 46.54g94%
- Vitamin A 297.58 IU
- Vitamin C 10.29 mg
- Calcium 296.33 mg
- Iron 4.23 mg
- Vitamin E 0.69 mg
- Vitamin K 64.98 mcg
- Thiamin 0.13 mg
- Riboflavin 0.45 mg
- Niacin 6.19 mg
- Vitamin B6 0.69 mg
- Folate 66.84 mcg
- Vitamin B12 2.96 mcg
- Pantothenic Acid 1.23 mg
- Phosphorus 604.38 mg
- Magnesium 63.98 mg
- Zinc 6.41 mg
- Selenium 22.05 mcg
- Copper 0.3 mg
- Manganese 0.4 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
