High Fiber Cold Asian Noodle Salad

I love noodles and though regular noodles tend to be low in fiber, these Healthy Noodles are full of it and are gluten free, dairy free, and fat-free. With just 25 calories and 4 grams of fiber. This is a  great option for those trying to boost fiber intake and perfect for lunch meal prep. 


Current daily fiber intake recommendations are 25-30 grams per day for most adults, though the average amount most Americans get is just about half that. One main component of the Macrobalanced diet is meeting these fiber goals as part of the daily carbohydrate goal, so not only is meeting your carbohydrate goals important but also meeting fiber goals. But why is fiber so important? I break it down for you. 

Why is FIBER intake important?

  • Reduces total cholesterol

Soluble fiber, the fiber that absorbs water during digestion, increases stool bulk and reduces total cholesterol. When the soluble fiber binds to and removes bile acids from your body, the amount re-circulated decreases so your liver must use more cholesterol to produce more bile acids, therefore lowering the amount of cholesterol in the body available to make LDL. 

  • Promotes a healthy digestive system and microbiome. 

Insoluble and soluble fiber are both important for a healthy digestive system because soluble fiber helps bring water into the stool decreasing constipation and insoluble fiber does not change structure when digested causing normal and smoother movements of the stool through the bowel. Pre-biotics are also forms of fiber and are necessary for the proliferation of probiotics which develop a healthy gut microbiome. 

  • Help promote healthy blood sugars and decreases the risk of developing diabetes. 

When your meal contains a good dose of soluble fiber, the fiber helps slow the absorption of sugar in the meal causing more steady blood sugar levels. This also helps decrease overall net carbohydrates along with healthy blood sugar levels which decrease the risk of type-2 diabetes. 

Looking to increase fiber intake? Here are some tips! 

Add fruit that is high in fiber to your breakfast. Apples, pears, blueberries, raspberries, and strawberries are the best sources. 

Aim for half your plate vegetables. Shoot for some cruciferous vegetables which are some of the highest sources of fiber for veggies. 

Choose products that are high in fiber such as the noodles in this dish. 


recipe (serves 4) 


For the salad: 

-2 packages (8 oz. each) Healthy Noodles (can use any Shirataki noodle as well)

-1/2 cup green onion, julienned 

-1 cup Padron peppers, chopped

-4 cups leafy greens 

-8 eggs, hard-boiled eggs 

-1/2 cup carrots 

To make the sauce: 

-1.5 Tbsp. garlic, minced

-2 oz. tamari

-2 oz. white rice vinegar 

-juice of one lime

-2 oz. avocado oil 

-2 tsp. salt 

-1 Tbsp. sesame seed blend 

Optional subs: Can sub the eggs or any protein you would like. A good substitution would be baked tofu. 


-In a large bowl, add the two packages of noodles that have been drained, rinsed, and that has had as much water removed as possible. 

-In a small bowl, add all the ingredients for the sauce and mix with a fork. Add to the bowl of the noodles. 

-In four small bowls or Tupperware, add 1 cup lettuce, the mixed noodles (with sauce), green onion, and carrot. Add the eggs, and place in the refrigerator at least overnight. Sprinkle with sesame seeds or sesame seed blend. 

-This is great with a tsp. of chili paste or sriracha. 

Nutrition Facts (per serving): 353 calories, 16 grams carb (6 grams fiber), 25 grams fat, 16 grams protein.